What Is STRONGHOLD?
STRONGHOLD is a 12-week intensive health transformation programme specifically designed for business owners and entrepreneurs who’ve sacrificed their health while building their companies. It’s not about aesthetics or quick fixes—it’s about reclaiming your physical and mental foundation so you can lead at your highest level for the long haul.
Who Is It For?
Business owners who:
Travel frequently or have unpredictable schedules
Want to set a strong example for their team and family
Are tired of starting and stopping generic fitness programmes
Understand that their health is the foundation for sustained business success
Are ready to apply discipline over motivation and take extreme ownership of their outcomes
The Problem It Solves
Most business owners pour everything into building their empire—late nights, early mornings, constant stress.
The result?
Inconsistent energy, declining physical condition, and the inability to sustain peak performance. You can’t lead at your highest level when you’re running on fumes.
The Solution
STRONGHOLD applies the same principles that made you successful in business (discipline, extreme ownership, strategic execution) to your health transformation. We work with your reality as a business owner, not against it—accounting for travel, unpredictable schedules, and high stress levels.
Programme Structure (12 Weeks)
Phase 1: Foundation (Weeks 1-4)
Build Your Base
Establish baseline metrics and movement patterns
Create sustainable nutrition habits
Lock in non-negotiable daily disciplines
3x per week strength training + daily mobility
Phase 2: Build (Weeks 5-8)
Turn Up The Heat
Increase training intensity with progressive overload
Introduce conditioning work
Refine nutrition precision
Develop mental resilience and stress management
Phase 3: Peak (Weeks 9-12)
Prove What You’re Made Of
Peak performance testing
Solidify long-term habits
Create sustainable maintenance plan
Build 12-month progression roadmap
What’s Included
Training:
Fully customized programmes (updated every 4 weeks)
Video demonstrations for all exercises
Travel and hotel room workout alternatives
Mobility and recovery protocols
App access with workout tracking
Nutrition:
Personalized macronutrient targets
Meal planning templates and recipes
Travel and dining out strategies
Supplement recommendations
Weekly nutrition reviews
Coaching & Accountability:
Weekly 1-on-1 coaching calls (30 minutes)
Daily accountability check-ins via app
Unlimited messaging support
Form checks and technique review
Monthly group calls with other members
Community:
Private STRONGHOLD community group
Access to fellow business owners on the same journey
Monthly challenges and competitions
Lifetime access to graduate community
Resources:
STRONGHOLD Training Manual
Nutrition Guide for Business Owners
Recovery and Sleep Optimization Playbook
Stress Management Toolkit
Travel Warrior Workout Library
Success Metrics
We track what actually matters to business owners:
Strength: Measurable improvements in major lifts
Energy & Performance: Daily energy levels, focus, and work productivity
Body Composition: Lean muscle mass and sustainable fat loss
Recovery: Sleep quality, stress resilience
Consistency: Training completion rate and discipline execution
Lifestyle Integration: Habit formation and work-life balance improvements
Progress reviews at Weeks 1, 4, 8, and 12.
The Bottom Line
You’ve built something significant. Your business demands everything from you. But you can’t pour from an empty cup. You can’t lead at your highest level when you’re neglecting yourself.
STRONGHOLD isn’t about getting shredded or hitting arbitrary numbers. It’s about building the physical and mental foundation to sustain your success, lead your team, show up for your family, and operate at your peak for decades to come.
This is about becoming stronger, more capable, more resilient. It’s about being a strong example.
To apply – complete the application below and if you’re the right fit we will be in touch to schedule a strategy call.
https://docs.google.com/forms/d/1rPF6y9NXlDI-kzYzzy1LEMZBSg7VuzTuqMnANBTd2WQ/viewform
Coach Milligan 