TRAINING SYSTEMS · NUTRITION · PERSONAL COACHING
A plan that meets you where you are. Coaching that helps you move forward. Let's build something you can sustain.
With Chris May / Sustained Health & Performance
01 / TRAIN ON YOUR TERMS
Choose your training system. Every workout program includes its PDF book, matching Excel tracker, and the FUEL calorie and macro guidance system at no extra cost.
Build a reliable muscle-building routine with three full-body lifting days each week.
$24.99 USD · one-time
Buy FORGE FOUNDATIONA four-day upper/lower program for lifters ready for structured progression.
$24.99 USD · one-time
Buy ASCENTFive lifting sessions per week with focused hypertrophy work and planned recovery.
$24.99 USD · one-time
Buy FORGEAn advanced physique system with Cut and Size tracks for experienced lifters.
$29.99 USD · one-time
Buy APEXEight weeks of bodyweight training built around manageable 20-minute sessions.
$24.99 USD · one-time
Buy SUSTAIN 20Included free with every workout program: the nutrition guide and Excel calculator help turn calorie and macro estimates into practical food choices.
Free with every workout program
Buy FUEL separately · $24.99Included with your training program: a matching Excel log for FORGE FOUNDATION, ASCENT, FORGE, APEX, or SUSTAIN 20, with tracking tailored to your plan.
Every workout bundle contains four files: your program PDF, its matching Excel tracker, the free FUEL guidance PDF, and the FUEL Excel calculator. Digital programs are self-guided. Personalized programming and ongoing coach access are available separately. All prices are in USD, with one payment and no subscription. After confirmed payment, your files are emailed to your PayPal email address and available to download on the confirmation page.
02 / PERSONAL COACHING
Choose an eight-week personalized plan, a focused consultation, or hands-on coaching with regular feedback and adjustments.
A training block built for your goal, experience, schedule, and available equipment.
Practical nutrition structure shaped around your preferences, routine, and fitness goals.
Bring your lifting and nutrition together in one coordinated eight-week plan.
Get focused guidance on your current routine, exercise choices, or next training phase.
30 minutes · $50 USD
Focused advice on a specific training question.
60 minutes · $100 USD
A deeper review of your routine and next steps.
Scheduling inquiries are free. Personalized plans are priced separately.
Request 30 minutes · $50 Request 60 minutes · $100A plan with a coach alongside you as your performance, schedule, and needs change.
Personalized training and nutrition with ongoing accountability throughout the eight weeks.
Daily messaging access means you can send questions any day; it does not mean instant or 24-hour replies. Response times, check-in arrangements, and package inclusions are agreed before starting. Nutrition coaching provides education and fitness-focused guidance, not medical nutrition therapy.
03 / THE APPROACH
You don't need to overhaul your entire life on day one. We start with what you can do consistently, then build from there.
We talk about your goals, training history, schedule, and what's been getting in the way.
Follow a clear plan with realistic priorities and a way to see your progress.
With ongoing coaching, we use your feedback to refine the plan as your needs change.
04 / MEET YOUR COACH
Personal Trainer · Nutritionist · Bodybuilding Specialist
Chris May is a performance-focused coach whose background blends strength training, nutrition, emergency response, and high-performance military conditioning.
He served in U.S. Navy Special Operations, where physical readiness, technical execution, discipline, and the ability to perform under pressure were part of the standard.
His coaching experience includes personal training, nutrition coaching, bodybuilding-focused programming, group fitness, and strength and conditioning. His professional background also includes firefighter/EMT work and health-and-fitness roles, giving him a practical appreciation for building strength and muscle without losing movement quality, work capacity, or long-term durability.
Chris’s own approach to training was also shaped by rebuilding and sustaining performance after back surgery and wrist surgery. Those experiences reinforced an important lesson: the best program is not the one you can survive for a few weeks — it is the one you can adapt, progress, and continue for years. Training should make your life stronger and easier, not make your entire life revolve around training.
Chris holds training credentials in personal training, nutrition, bodybuilding, and elite-level fitness coaching, with additional education in Fire Science, culinary arts, and nutrition. His coaching approach is to use evidence-informed principles, teach the “why,” make the plan understandable, and create a lifestyle that can be maintained for the rest of your life.
Follow Chris on TikTokMY OWN JOURNEY
A look at my own fitness journey. Your goals and your progress will be your own.
CLIENT PROGRESS
A client's progress through a three-month bulk and at the one-year mark.
Before-and-after comparison.
Continuing the journey.
One client's experience. Results vary with starting point, consistency, training, nutrition, and recovery; these photos do not promise a specific outcome.
A FEW THINGS TO KNOW
The digital systems are self-guided programs. Personalized plans are built around your intake. Coached Training and Complete Coaching add weekly check-ins, adjustments, form feedback, and daily messaging access.
FORGE FOUNDATION, ASCENT, FORGE, APEX, and SUSTAIN 20 each include the program PDF, its matching Excel training log, and the complete FUEL calorie and macro guidance system—both the PDF guide and Excel calculator—at no extra cost.
Choose a program and continue to checkout. PayPal processes your payment. After payment is confirmed, you receive a ZIP file by email containing your purchased files, plus a download link on the confirmation page. Open the ZIP to extract the PDFs and Excel files. Check your PayPal email address, including your spam folder, or contact sustainedhp@gmail.com for help. Online purchasing becomes available once checkout setup is complete.
No. Your starting point helps shape the plan. We can focus on getting comfortable with exercises and building a manageable routine.
Yes. Tell me what equipment and space you have so we can discuss a plan that fits.
Choose a service in the contact section and tell me your goals and availability. Training consultations are $50 USD for 30 minutes or $100 USD for 60 minutes. We’ll agree on a date and time, then I’ll send a PayPal invoice or payment request to pay before the call. Personalized plans and ongoing coaching are quoted separately after we discuss your needs; an inquiry is free.
General nutrition education, food habits, and fueling your training. For medical nutrition therapy or a condition-specific diet, work with your registered dietitian or healthcare provider.
LET’S BUILD YOUR PLAN
Tell me what you’re looking for and when you’re available. We’ll agree on the consultation date and time first, then I’ll send a PayPal invoice or payment request to pay before the call. Submitting an inquiry does not book an appointment or charge you.