Strength Foundations Program
Get Off The Couch and learn how to build, run, and maintain your own exercise program.
It's time to take control of your fitness
Build the coach within you
Eight weeks of coaching. A lifetime of confidence.
How the Program Works
Learn with your coach. Build your routine. Own it for life.
Learn the principles
Weekly 1-on-1 online coaching
- Build effective workouts
- Improve lifting technique
- Design a program that fits your schedule
- Learn tools that make consistency easier
Train & Apply
Between sessions
- Complete simple projects tied to your training
- Train using workouts you've built yourself
- Get support via messaging + live office hours
Become Your Own Coach
Confidence without dependence
- Build, run, and adjust your own program
- Keep progressing with continued coach support
The OTC App
Your Hub to Learn & Train
Learning Made Simple & Fun
Run the OTC Strength Foundations Program
- Move through your learning journey step by step
- Access weekly lessons and learning resources
- Complete interactive projects designed for you
Build Your Workouts & Track Your Progress
Turn your learning into action
- Build workouts based on your goals, schedule, and constraints
- Track training in a way that's simple and motivating
- Use built-in tools that make consistency and progress easier
Meet James, your personal trainer & fitness educator
I don't just give you workouts — I teach you how to build them yourself. Because you are your own best coach.
- Principle-first coaching: understand why, not just what.
- Build confidence, not dependence.
- Sustainable systems over short-term fixes.
Is This For You?
We built Off The Couch for anyone ready to take control of their fitness — and build something that lasts.
You're drowning in advice.
Conflicting information has kept you stuck long enough. You're ready to cut through the noise and find clarity, confidence, and a simple way forward.
Life is full. Time is short.
Work, family, priorities pulling you in every direction. You need a program that adapts to your life, not the other way around.
You want to understand, not just follow.
You're not here for another workout plan. You're here to learn the principles so you can truly coach yourself — for life.
Whoever you are — if you've ever wanted to take control of your fitness, you belong Off the Couch.
Fitness Is Personal
Join others developing fitness on their terms
What does fitness mean to you?
“Deepening my mind-body connection.”
— Hadley M.
“Feeling capable & confident in my body to do anything I want.”
— AJ D.
“Building a body that can support me in all stage of life.”
— Lexi N.
“Seeing what I'm physically capable of.”
— Gabi B.
“Having a functioning and thriving body, mind, and spirit.”
— Shawanna J.
“Being able to play any sport on a moment's notice.”
— Louie G.
“Being able to reset after a tough day.”
— Vod V.
“Pushing myself every day.”
— Thomas P.
“Being able to explore any new city with a run.”
— Joe A.
“Connecting with nature, myself, and people on the dance floor.”
— Becky L.
“Having a clear and happy mind and a body that can achieve anything i dream of.”
— Mya L.
“Connecting with people in fun and active ways.”
— Deidra D.
“Growing into the person I want to be more and more each day.”
— James L.
“Deepening my mind-body connection.”
— Hadley M.
“Feeling capable & confident in my body to do anything I want.”
— AJ D.
“Building a body that can support me in all stage of life.”
— Lexi N.
“Seeing what I'm physically capable of.”
— Gabi B.
“Having a functioning and thriving body, mind, and spirit.”
— Shawanna J.
“Being able to play any sport on a moment's notice.”
— Louie G.
“Being able to reset after a tough day.”
— Vod V.
“Pushing myself every day.”
— Thomas P.
“Being able to explore any new city with a run.”
— Joe A.
“Connecting with nature, myself, and people on the dance floor.”
— Becky L.
“Having a clear and happy mind and a body that can achieve anything i dream of.”
— Mya L.
“Connecting with people in fun and active ways.”
— Deidra D.
“Growing into the person I want to be more and more each day.”
— James L.
“Pushing myself every day.”
— Thomas P.
“Being able to explore any new city with a run.”
— Joe A.
“Connecting with nature, myself, and people on the dance floor.”
— Becky L.
“Having a clear and happy mind and a body that can achieve anything i dream of.”
— Mya L.
“Connecting with people in fun and active ways.”
— Deidra D.
“Growing into the person I want to be more and more each day.”
— James L.
“Deepening my mind-body connection.”
— Hadley M.
“Feeling capable & confident in my body to do anything I want.”
— AJ D.
“Building a body that can support me in all stage of life.”
— Lexi N.
“Seeing what I'm physically capable of.”
— Gabi B.
“Having a functioning and thriving body, mind, and spirit.”
— Shawanna J.
“Being able to play any sport on a moment's notice.”
— Louie G.
“Being able to reset after a tough day.”
— Vod V.
“Pushing myself every day.”
— Thomas P.
“Being able to explore any new city with a run.”
— Joe A.
“Connecting with nature, myself, and people on the dance floor.”
— Becky L.
“Having a clear and happy mind and a body that can achieve anything i dream of.”
— Mya L.
“Connecting with people in fun and active ways.”
— Deidra D.
“Growing into the person I want to be more and more each day.”
— James L.
“Deepening my mind-body connection.”
— Hadley M.
“Feeling capable & confident in my body to do anything I want.”
— AJ D.
“Building a body that can support me in all stage of life.”
— Lexi N.
“Seeing what I'm physically capable of.”
— Gabi B.
“Having a functioning and thriving body, mind, and spirit.”
— Shawanna J.
“Being able to play any sport on a moment's notice.”
— Louie G.
“Being able to reset after a tough day.”
— Vod V.
Frequently Asked Questions
Got more questions? Email us at coaching@otcfitness.co