Services
Monthly Calls Available.
One Time Payment: $497
Walk away knowing you are going to be an organized action taker. This is the personalized approach you have been searching for to lose fat and build muscle into your 30s and beyond.
Strategy Session
Your
Magic
Plan
A private, high-impact 60–90 minute call with me—Cavan—where we strip away the noise, dive into your life, and build a personalized plan to take back control of your health, fitness, and vitality after 30.
What is it?
What You’ll
Walk Away With:
✔️ Absolute clarity on your goals and barriers
✔️ A simple structure that fits your schedule
✔️ A mindset shift that redefines how you
think about wellness
✔️ Real strategies to move better, eat better,
and recover smarter
✔️ A personalized roadmap built around your
actual lifestyle
What We’ll Cover:
🔥 Your Wants & Don’t Wants — What you’re chasing… and what you’re done tolerating
🗓 Your Schedule & Organization — Let’s remove chaos and build a rhythm that supports your goals
🧠 Your Mindset — The real unlock: how you think about your health
💪 Your Movement & Training — What works best for your body, not just what’s trending
🥗 Your Nutrition — Simple strategies that work in real life, not on paper
😴 Your Recovery — Sleep, stress, and everything that helps you recharge instead of burnout
Who’s Getting on This Call?
This isn’t for everyone—this is for the person who’s ready to cut through the fluff and get real about change.
You’re perfect for this if:
You’re over 30 and tired of spinning your wheels with fad diets and cookie-cutter workouts.
You’re successful in business or life—but your health’s taken a backseat.
You want structure, clarity, and confidence in how you show up daily.
You’re coachable, open to a challenge, and ready to take action.
You’re ready to build habits that actually last—not just survive the next 30-day plan.
Whether you’re brand new to fitness or just need to hit the reset button—this call is for YOU.
What You’ll Receive:
✅ A complete, personalized wellness plan
✅ 3 months of access to my Crossbuilding Training Program
✅ A full copy of my eBook: Stay Fucking Fit After 30
All Monthly Programs:
7 Day Free Trial, Then $30/Month
I write and test the programming
to ensure progress.
Each program is a strength bias program.
Each program is 4 day in gym*, 45-60 minutes.
Each program has 2 optional non-gym days.
month
$30
3 Programs
Programs to Fit
Your Busy Schedule
Optimizable for all fitness levels, schedules and goals.
Efficient workouts (4x per week, ~45-60 minutes) designed for busy lives.
Blends strength, hypertrophy, endurance, skills and mobility seamlessly.
CrossBuilding is a comprehensive, strength-biased training methodology created to combine the best elements of CrossFit and bodybuilding. You'll focuses on the "S5" method for strength, performance and aesthetics as you age. The program is optimized for efficiency, aiming to deliver results in maximal muscle growth, strength, heart health, flexibility, and metabolism within a practical training schedule.
- Individuals over 30 looking to reclaim or enhance their fitness.
- People who want strength, aesthetics, and functional performance without sacrificing time or risking injury.
- Those frustrated by cookie-cutter fitness plans that don’t deliver long-term results.
- Anyone seeking a balanced program that supports longevity, total health, and confidence.
CrossbuildinG
Who is CrossBuilding For?
CrossBuilding Sample Day.
S.F.F.
The Stay Fucking Fit (S.F.F.) Program is a high-performance training system created for individuals who want to maximize muscle growth, strength, and hypertrophy while improving overall endurance and athleticism. Designed around a 3-phase progression system, S.F.F. builds strength and neural mastery, hypertrophy and muscular endurance. S.F.F. offers a complete approach to fitness. This program is for you if you are ready to dominate your fitness goals and achieve unparalleled results.
Who is S.F.F. For?
- Individuals looking to maximize muscle growth, strength, and hypertrophy
- People who want a structured system to achieve aesthetic and functional fitness in a traditional gym setting.
- Fitness enthusiasts seeking a balanced approach that incorporates muscle growth and fat burn.
- Those who crave a program that pushes limits while offering optional flexibility for customization.
Focus on Lean Muscle Development Sculpt a strong, aesthetic physique for effective fat loss
Efficient workouts (4x per week, ~45-60 minutes) designed for busy lives.
Embrace Progressive Overload Continuously challenge your muscles to maximize hypertrophy and strength
BYO-Bells and Bands
BYOB is a minimalist, functional strength training program designed around the use of kettlebells and dumbbells. With just four lifting sessions per week, it delivers a balanced focus on strength, stamina, and swagger. BYOB emphasizes efficiency, making it ideal for those with busy schedules who want maximum results in minimal time without the overwhelm of technical workouts or extensive gym setups.
Who is B.Y.O.B. For?
- Individuals who want a simple, effective program using only kettlebells and dumbbells.
- Those looking to build strength, endurance, and muscle definition without complex skill work.
- Busy professionals or parents who want efficient, results-driven training.
- Anyone seeking a straightforward path to feeling strong, confident, and capable.
Focused on kettlebell and dumbbell exercises—no need for barbells or complex equipment.
Efficient workouts (4x per week, ~45 minutes) designed for busy lives.
Prioritizes hypertrophy and power without the need for technical skill work.
S.F.F. Sample Day.
B.Y.O.B.
Sample Day
7 Day Trial then
You don’t have to slow down after 30—you just need a smarter plan.
years of experince
20
Stay Fucking Fit
book
Pages
200+
eBook to improve your mind and body
1
What's Inside?
What You’ll Get from This Book:
Staying fit after 30 isn’t about suffering through extreme diets or punishing workouts—it’s about training smarter, fueling your body, and building habits that last. This book gives you a straightforward, no-BS guide to burning fat, building muscle, and maintaining peak performance for life. Whether you’re starting from scratch or leveling up, you’ll get the tools, mindset, and strategy to stay fucking fit—at any age.
Who Is Buying MY book?
High-performing men and women 30+ who:
✅ Used to be in great shape but lost momentum due to work, family, or bad habits.
✅ Are tired of yo-yo dieting and extreme fitness programs that aren’t sustainable.
✅ Want to look and feel their best without giving up carbs, alcohol, or social life.
✅ Struggle with motivation, energy, and consistency as responsibilities grow.
✅ Want a no-BS, proven system from someone who has been through it and succeeded.
This isn’t for hardcore bodybuilders or fitness influencers—it’s for real people who want a sustainable, no-tracking, train-hard-but-smart approach to fitness.
How SFF
Helps YOU:
🔥 MINDSET & ORGANIZATION: Build bulletproof discipline and structure to actually stay fit for life.
💪 FITNESS: 4 workouts per week that optimize strength, muscle, and longevity without wasting time.
🍽 NUTRITION: How to eat for muscle & fat loss without tracking macros forever.
🛌 RECOVERY: Optimize sleep, hydration, cold therapy, and stress management to feel better daily.
🚀 LIFESTYLE: Make fitness fit your life—not the other way around.
It’s the ultimate playbook for people over 30 who want results without obsession—no fads, just proven, sustainable strategies that work.
🔥 In short:
SFF IS for people who want to stay fit, strong, and disciplined without living in the gym or obsessing over food—so they can perform better in every aspect of life.
