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COACHING FOR DADS · HEADSPACE FITNESS

TIRED
BUT WIRED.

For dads who are tired of their own vices, restarts and excuses, and know they're wired for more.

TRAVIS · DAY 1,222 SOBER

WHERE MOST OF US ARE

OUR FAMILIES HAVE BEEN GETTING THE WATERED DOWN VERSION OF US.

We already know what to do. That's what makes it worse. Here's what dads tell me in my DMs, word for word.

It's just draining, man. Feel like I have no time for myself. Barely any time for my wife.

THE ENERGY

I got about 4gs of weights sitting in my basement collecting dust. I always tell myself today is the day I get it cleaned up and start working again but life always has different plans.

THE BODY

I just feel stuck and like my life and health takes a backseat to being present in my girls life.

THE BACKSEAT

Im always thinking I should be doing more or reflecting on the past thinking I could have done better.

THE HEAD

None of this is a discipline problem. It's a structure problem. And "someday I'll actually change" has been on repeat long enough.

MEET YOUR COACH

I WAS THAT GUY.

Over a decade of heavy drinking. Long days, no structure, always going to fix it when things slowed down. They never did.

I've relearned how to walk after getting hit by a car. Quitting drinking was harder. Learning to walk, I could see progress every day. With the drinking, every day started back at zero.

So I quit waiting on motivation and set standards I could actually hold. That's the same system every guy I coach runs, built around his job, his family and his real week.

1,222 DAYS SOBER. COUNTING EVERY ONE.

TRAVIS NELSON · FOUNDER

THE SHIFT METHOD

FIVE PHASES. NO SKIPPING AHEAD.

Every 1:1 program runs the same five phases. The longer the program, the deeper each one goes. Pick a length to see the timeline.

EVERY PHASE WORKS THE FIVE AREAS:FOODMOVEMENTSLEEPINPUTS/MINDSETALCOHOL/VICES
S

STANDARDS

WEEKS 1–6

The floor we don’t fall through, even on the worst week.

  • Three daily non-negotiables laid out right away, based on your specific situation
  • A real rule for alcohol and vices, not a vow we break in ten days
  • Meal plan and macro targets built for performance and recovery, with simple, repeatable patterns
  • Periodized training program delivered and started
OUTCOME: WE STOP STARTING OVER
H

HABITS

WEEKS 7–14

Structure that holds when life gets loud.

  • Training intensity picks up
  • Meal prep rhythm dialed in
  • Sleep, recovery and supplements locked in, based on your compliance and how your body responded in phase one
  • Vice work goes deeper: vapes, cigarettes, whatever else is running us
  • Weekly habit audit: what’s working, what gets cut
OUTCOME: EXECUTION WITHOUT MOTIVATION
I

IDENTITY & INNER DIALOGUE

WEEKS 15–24

The war inside the head. The phase most programs skip.

  • The stories behind the self-sabotage, named and taken apart
  • Weeks of proof on the table when the old voice says we always quit
  • Our relationship with food and vices dealt with head on
OUTCOME: IDENTITY BACKED BY PROOF
F

FOCUS

WEEKS 25–32

What we’re building and why it matters beyond the mirror.

  • Long-term vision: the man you’re building toward
  • What this changes at home: presence, patience, energy
  • Training and nutrition sharpened off your own data
  • Performance goals, not just a number on the scale
  • You start running the system yourself
OUTCOME: A REAL HEADSPACE SHIFT
T

TRANSFORMATION

WEEKS 33–52

The part most people never reach.

  • Full review against the standards set on day one
  • Body composition reassessed: measurements, photos, performance
  • Eating without tracking everything
  • Back on track inside 24 hours when life hits, not six months
  • Exit plan or extension plan built together
OUTCOME: IT HOLDS WITHOUT ME

PROGRAMS

THREE WAYS IN.

1:1

1:1 COACHING

The full SHIFT method with me, built around your schedule, your family and your vices.

Custom training program and meal plan with macro targets. Weekly check-ins with a personal video review. A direct line to me by text and in the app. The Garage, our Sunday group call.

12-Month Identity Rebuild or 6-Month Lifestyle Shift. Pricing depends on which program and how we structure it to fit your budget. We map it out on your call.

$149

THE REWIRED STANDARD

The full system in the app, without the 1:1. Month to month.

Training program, macros and meal plans, daily habits and routines, and The Garage every Sunday. No 1:1 calls or direct access to me.

$149 USD a month. Cancel anytime before your next billing date.

FREE

THE UNF*CK YOUR LIFE AUDIT

Ten honest questions, two minutes. Your score across the five areas, then the 7-Day Unf*ck in my app and a seat on Sunday's Garage call.

Free. No card required.

TAKE THE FREE AUDIT

RESULTS

clients who stopped starting over.

"Really good honestly, happiest I've been in a really long time."

David B. — down 35 lbs in 6 months

"More energy and confidence than I've ever had."

Stephen K. — down 30 lbs in 16 weeks

Down 15 pounds in 16 weeks while working 60 plus hour weeks.

Dylan R. — father of 4

"The biggest transformation isn't even the number."

Kiannah K. — down 19 lbs

Down 8 pounds, rebuilt his frame, and more confident than ever.

Landon H. — father of 5

straight answers

FAQ

what does it cost?

Pricing depends on which of the three programs fits your situation, so I go through it on the call rather than posting a number that means nothing without context. What I will tell you upfront: this is 1-on-1 coaching with direct access to me, priced accordingly. If you are looking for the cheapest option available, this is not it.

How much time does this take?

Around five hours a week including training. Phase one is intentionally small. The goal early on is not volume, it is building a floor you cannot fall through on your worst week.

I need to talk to my wife first.

Good. You should. Bring her on the call. Most of the hesitation I hear is about money and time, and those are easier to work through when she can ask me directly instead of hearing it secondhand from you at 9pm.

What if I have failed at this before?

Everyone I work with has. That is the qualification, not the disqualification. The reason it failed is usually that the plan was built for a life you do not live, or that you tried to fix your beliefs before you had any evidence. Both of those are structural, and both are fixable.

Do I have to quit drinking?

We start with a rule you can actually hold, not a vow you will break in ten days. For some guys that is a hard stop. For most it is a defined structure with real limits. What does not work is moderation with no rules, because that is what you have been doing.

What if my schedule is unpredictable?

Then you are exactly who this is built for. The plan gets designed around the weeks that fall apart, not the ones that go perfectly. If a program only works when your week is clean, it is not a program, it is a wish.

What happens after I book?

Your answers come through with your booking and I read them before we get on the phone. The call is direct: where you are, what has been breaking, and whether I can close that gap. If I cannot, I will tell you on the spot instead of stringing you along.

THE FINE PRINT.

PROGRAM DETAILS, PRICING & TERMS.

12-Month Identity Rebuild.

52 weeks of 1:1 coaching through all five SHIFT phases. Includes a custom training program, meal plan and macro targets, weekly check-ins with a personal video review, direct text and in-app access to Travis, and The Garage Sunday group call. Pricing depends on how we structure the program to fit your budget. It is set on your call and written into your coaching agreement before any payment. All prices in USD.

6-Month Lifestyle Shift.

24 weeks of 1:1 coaching through all five SHIFT phases, with the same inclusions as the 12-month program on a shorter timeline. Pricing depends on how we structure the program to fit your budget. It is set on your call and written into your coaching agreement before any payment.

16-Week SHIFT and 35-Day Unf*ck.

The 16-Week SHIFT is 1:1 coaching through all five phases on a condensed timeline. The 35-Day Unf*ck is a 35-day reset delivered in the Headspace Fitness app: a training program, nutrition targets and five daily standards introduced one at a time. Pricing for both is set on your call and written into your coaching agreement before any payment.

The Rewired Standard ($149 USD per month).

A self-guided membership in the Headspace Fitness app: full training program, macros and meal plans, daily habits and routines, and The Garage Sunday group call. No 1:1 calls or direct messaging with Travis. Billed $149 USD monthly from the day you join. Your program starts the Monday after you join. Cancel anytime before your next billing date.

Free audit and 7-Day Unf*ck trial.

The Unf*ck Your Life Audit is free. The 7-Day Unf*ck is a free 7-day program in the app with access to The Garage Sunday call. No card required, and nothing is charged when the trial ends.

How coaching is delivered.

Everything is delivered online. Training, nutrition and habits run through the Headspace Fitness app (powered by Trainerize). 1:1 clients also get video calls, weekly check-in reviews and text support, and receive their full program within 7 days of enrolling. Nothing is shipped.

Refunds and cancellations.

1:1 coaching (12-Month, 6-Month, 16-Week) and the 35-Day Unf*ck are fixed-length programs under a signed coaching agreement. No cancellations or refunds once enrolled, and payment plans continue for the full length of the program. The $100 deposit holds your spot, is refundable, and is applied to your program when you enroll. The Rewired Standard is month to month: cancel anytime before your next billing date by emailing [email protected]. Months already billed are not refunded. Full terms are on our Terms and Conditions page.

The honest version

nothing changes on its own.

Book a call and we'll map out what your next 90 days look like. If it's not a fit, I'll tell you.

step one

book your shift call

Pick a time and answer a few questions so I know where you are before we talk. If I can help you, I will walk you through exactly what phase one looks like. If I cannot, I will tell you that instead of wasting your time.