Thank you for placing your trust in me and for choosing to invest in yourself. That decision matters more than you might realize, and I don't take it lightly.
This packet is your go-to reference for everything you need to know about how we'll work together — how we communicate, how your program is delivered, what to expect from me, and what I'll need from you to give you the best results possible.
My coaching is built on three things: your physical transformation, your mental clarity, and your long-term relationship with your own body. That means we're going to talk about training, nutrition, sleep, breathwork, and mindset — because all of it matters, and none of it works in isolation.
I'm here every step of the way. Let's get to work.
— Kyle Tunis
Your Personal Wellness Coach
Everything I do as your coach is built on three pillars. These aren't just words — they're the standard I hold myself to every single day.
You'll always know where you stand. I'll always know where you're at. And when things get hard — because they will — I'll be there. That's the deal.
Whether you train with me in person or remotely, your program is delivered through Trainerize — your central hub for workouts, nutrition tracking, progress logging, and communication. You'll also get access to the Three Pillars Skool Community, where you can connect, share wins, and stay plugged in between sessions.
Consistency is built on structure. Here's how our week flows together.
Your weekly programming is pushed to Trainerize every Monday after our call so you always know what's coming.
I'll provide the program, the accountability, and the tools. What I need from you is consistency and honesty. Push yourself — but listen to your body.
Pay attention to the details in your program. There are more variables to training than just which exercise and how many reps.
| Symbol | Definition | Term |
|---|---|---|
| X/X/X | Three numbers representing time for each phase of a movement. First: eccentric (lowering). Second: isometric (pause). Third: concentric (lifting). Example — 4/2/1 Squat = 4 sec down, 2 sec hold, 1 sec up. | Tempo |
| 1.5 REPS | Full range of motion down, halfway up, back down, then full range up. That's one rep. Example: Bulgarian Split Squat — all the way down, halfway up, back down, then all the way up. | Range of Motion |
| AMRAP | As Many Reps As Possible. Push until form breaks — not a rep past it. Quality reps only. | Max Effort |
| RIR | Reps in Reserve. How many clean reps you had left after stopping. Example: 10 push-ups @ RIR 3 means you could've done 3 more with good form. | Reps in Reserve |
| SA / SL | Single Arm or Single Leg variation of an exercise. | Unilateral |
| DB / BB | Dumbbell or Barbell — the equipment specified for that exercise. | Equipment |
| To Failure | Push to the point just before form breaks down. Controlled technical failure — not reckless failure. | Technical Failure |
Progress comes in many forms. The scale is one data point — not the whole story. Here's what we track and why.
Physical transformation without inner work is temporary. This part of the program isn't optional — it's what makes everything else sustainable.
Research shows 5 minutes of focused daily breathing reduces stress and anxiety more effectively than 10 minutes of meditation. Morning and evening, try box breathing: inhale 4 counts, hold 4, exhale 4, hold 4. Repeat.
Take 5 minutes to be present in your body. Move slowly, notice what's tight, what feels different today. This builds body awareness that makes your training smarter and reduces injury risk inside and outside the gym.
Attach new habits to existing ones. Place your vitamins next to your coffee maker. Stack your morning breathwork onto the end of your mobility routine. You already have momentum in your existing habits — use it.
Slow down every meal. Notice the colors, the smells, the texture and flavor. Eating mindfully reduces stress, improves digestion, and reconnects you with the fuel you're giving your body. It's a practice, not a diet rule.
If you ever feel anxious before a session or struggle to show up — just start by walking through the door. Once you're there, use the 5-4-3-2-1 technique: name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste. Presence dissolves anxiety.
Discomfort is part of the process. Pain is a signal. Learn the difference.
All coaching communication goes through Trainerize messaging. This keeps your coaching life organized and separate from your personal texts and social media. I check messages daily and respond within 24 hours.
3–5 times per week — same time each morning, before eating or drinking. We take the weekly average, not single readings. One number is influenced by too many variables (sleep, hydration, sodium) to mean anything alone. Trends are what matter.
Life happens — just let me know as early as possible through Trainerize. There's no formal cancellation policy. I trust you to communicate, and I'll do the same. Your program is month-to-month with no contracts.
I'll guide you on this individually based on your goals. At minimum, log your meals in MyFitnessPal and sync it to Trainerize. Awareness is the first step — we build precision from there.
Don't skip two in a row — that's the only rule. One missed session is a blip. Two becomes a pattern. If life is getting in the way consistently, tell me and we restructure your program around your reality, not the ideal version of it.
I'll send you a direct invite link when you're set up. The community is where you'll find additional content, connect with other Three Pillars clients, and share progress. It's a supportive space — use it.
Your coaching doesn't begin and end in the gym. Everything I've built around your training — the tools, the programs, the community — is designed to support you every hour of every day, not just the hours we're together.
Your programming, nutrition tracking, progress logging, and all coaching communication. Every session, every weight, every check-in — it lives here.
Your coaching home between sessions. Programs, courses, a weekly live Q&A, client wins, and a community of people on the same journey. Your invite link is on its way.
Twenty tools, playbooks, and interactive guides covering every part of your training and lifestyle — built over a decade of coaching real people. Nutrition. Movement. Recovery. Mindset. It's all there, accessible through your Skool membership, any time you need it.
You don't need to explore everything at once. Your coach will point you to what's most relevant for where you are right now.
Don't overthink this. Here's exactly what to do before your next session.
The information provided in this document does not replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, consult a physician or qualified healthcare professional before participating in any exercise, movement, or nutritional program. The use of any information provided here is solely at your own risk.