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PROGRAMS
HOMEPROGRAM
Online Fitness Coaching Programs Designed for Sustainability
Default Fit programs are built around one principle: the best plan is the one you can maintain.
Whether you’re starting fresh or rebuilding after years of inconsistency, each program provides structure without overwhelm and clarity without rigidity.
COACHING OPTIONS
Ways to Work With Default Fit
14-DAY CHALLENGE
A focused introduction to the Default Fit approach. Two weeks of structured programming demonstrating what happens when decisions are removed and the system does the work.
"See what's possible when you stop relying on motivation."
GROUP COACHING
The complete system with coaching support and community. Build your infrastructure alongside other men navigating similar constraints - with live sessions and direct access to guidance.
"Build the system properly, with support - then own it yourself."
1:1 COACHING
Fully personalised infrastructure built around your specific life - your schedule, constraints, travel patterns, and non-negotiables. Maximum depth, direct access, complete customisation.
"Your system. Designed around your actual life."
Digital Resources
Targeted guides covering specific aspects of the system - biology optimisation, nutrition frameworks, travel protocols. Practical knowledge you can apply immediately.
"The playbook. No fluff."
FLEXIBLE EXECUTION
Designed to adapt to real schedules and stress.
SYSTEMISED TRAINING
Clear structure that removes decision fatigue.
NUTRITION FRAMEWORKS
Simple, sustainable approaches — not extreme dieting.
What Biology Optimisation Looks Like
Sustainable fitness starts with biology, not willpower. When your inputs are aligned, consistency becomes automatic.
Sleep Architecture
Not just hours - quality, timing, and consistency. Poor sleep tanks testosterone and
spikes cortisol faster than almost anything else.
Stress Regulation
Chronic stress keeps cortisol elevated, blocking fat loss and muscle growth. We build systems that manage stress load, not just ignore it.
Sunlight & Circadian Rhythm
Light exposure governs hormone production. Most men are chronically underexposed to morning light and overexposed to screens at night.
Alcohol Rules
Not elimination - operating rules. Understanding the real cost and building sustainable guardrails.
5,000
Happy Customers
4,560
Perfect Bodies
570
Working Hours
900
Success Stories
RESULTS
Sustainable Success Stories
Default Fit cut through years of confusion for me. No hype, no nonsense, just a system that actually works in real life. The structure around training, food, and habits made consistency automatic. I’m stronger, leaner, and far more confident than I’ve been in years.
Gabby Smith
Customer
This wasn’t another ‘all-or-nothing’ fitness plan. Default Fit helped me build something sustainable around work, family, and travel. I finally feel in control of my body again without obsessing over every detail.
Floyd Weather
Customer
What surprised me most wasn’t just the physical change it was the mindset shift. Default Fit helped me rebuild confidence and discipline in a way that spilled into every area of life. It feels like a reset, not a temporary fix.
James Dee
Customer
ABOUT US
Default Fit helps men over 35 build sustainable fitness systems through structured coaching, biological optimisation, and realistic execution.
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