Start your journey

Start Your 14-Day Fat Loss Kickstart

Lose 4–8 lbs, learn about a flexible diet enjoying foods you like, and finally follow a plan that fits with a crazy schedule and 12-hour shifts.

No extreme diets. No meal plans. No flipping your life upside down. 

Just a simple system designed for busy nurses.

Book your fit for shift call

1500

Clients Served

14

Days to Results

4 - 8

Lbs Lost

12HR

Shift Compatible

Build for nurses with 12-hour shifts

Long shifts

Limited food options

Physucak fatigue

Long shifts

Limited food options

Physical fatigue

Sleep disruption

Standing all day

Sleep disruption

Standing all day

You’re not struggling because you lack discipline.

You’re struggling because most programs are not designed for your schedule.

The 1% Better Daily system was built to work with demanding careers like nursing.

Voted Best Personal Trainer in the Portland Metro Area (2025)

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Real Results From Real Clients

1500+ satisfied clients from 2019 across the Portland metro area.

When Malina started, she was insulin resistant, overworked, doing an hour of cardio daily, and eating around 1,000 calories. We removed the cardio and rebuilt her metabolism with a structured reverse diet. In just 24 weeks, everything changed.

Starving isn't thriving.

We focused on building a stronger metabolism, better food structure, and a realistic routine she could actually maintain.

Health first. Results follow.

Instead of pushing harder, we helped her recover better, fuel properly, and train with intention.

More food. Less stress. Better results.

Her transformation came from consistency, better recovery, and a smarter nutrition strategy.

Sustainable change wins.

How we support you during the
 14-Day Fat Loss Kickstart

We focus on four simple pillars that produce the fastest progress.
Not perection. Just consistent effort

Flexible Nutrition (The Foundation)

No meal prep. No all-or-nothing dieting.

We build a simple structure you can follow in real life—especially on long shifts—so you can lose fat without feeling like you’re “on a diet.”

You’ll learn:

  • Your protein + macro target for your goal
  • Simple portion rules you can use anywhere
  • How to reduce cravings on stressful days
  • A weekend strategy so you don't reset every Monday
  • A plan for night shifts and chaotic weeks

Cafeteria Playbook (Built for Nurses)

If you primarily eat at your hospital cafeteria (or nearby spots), we help you create a simple strategy using what’s actually available so you can stay consistent even when you’re exhausted.

You don’t need perfect food – just a plan you can repeat.

Daily step targets

Most nurses already walk a lot – but we turn it into a plan.

We set simple targets that fit your schedule:

  • Minimum targets for long shift days
  • Easy ways to increase activity without stress
  • A movement strategy on days off so we "win the day" and optimize the week

Daily Communication & Accountability

For the first 14 days, you’ll get the same level of support our premium clients receive so you stay consistent even on the hardest shift days.

You’ll get:

  • Daily communication (Mon–Sun) to keep nutrition + steps on track
  • Fast feedback on meals, cravings, and cafeteria choices
  • Daily habit targets (protein + steps + hydration) with simple scoring
  • Real-time adjustments when your schedule or energy changes
  • Weekly check-in reviewing data and making proper adjustments

You’re never left guessing what to do next.

Sleep & Stress Support

Fat loss becomes much harder when sleep and stress are out of control.

We support your recovery with simple strategies:

  • Targeted supplement support
  • Breathing techniques to manage stress
  • Realistic sleep strategies for shift workers

You’re never left guessing what to do next.

These pillars alone can create visible progress in just 14 days.

Apply for the 14-Day Fat Loss Kickstart
What happens if I want to continue beyond the first 14 days?

If we decide to continue working together, we build a complete transformation plan designed specifically for you.

We build momentum in the first 14 days. The next phase adds tailored training to strengthen your foundation and continued support.

Nursing takes a lot out of you, but your health shouldn’t be the tradeoff. This program helps you build a body that lasts – more energy, less stiffness, better posture, and real resilience for life and family.

That's why we build strength and movement quality to support the most common areas nurses struggle with:

  • Lower back tightness
  • Foot and heel discomfort
  • Hip and calf tightness
  • Upper back and shoulder tension

Important: Everything we do is 100% personalized. Your plan is built from your assessment and tailored to your body, schedule, goals, and current starting point – so you’re never following a generic template.

Step 1: Physical Assessment & Personalized Roadmap

Before starting training, we complete a comprehensive physical assessment to match your plan to your body and schedule.

During this session we evaluate:

  • Mobility and flexibility
  • Posture and joint stability
  • Strength and movement quality
  • Endurance and work capacity

This ensures your plan improves strength and mobility while minimizing injury risk.

Step 2: Personalized Strength Training

Based on your assessment, we design a plan that fi

Most nurses follow:

  • 2–3 strength sessions per week

This ensures your plan improves strength and mobility while minimizing injury risk.

Short workouts focused on:

  • glutes + core for lower-back support
  • upper-back strength for posture
  • legs that can handle long hours on your feet

We apply progressive overload to help you:

  • build muscle
  • improve mobility
  • strengthen bones and connective tissue
  • create a body that holds up during demanding work days
  • age like fine wine

Step 3: Ongoing Nutrition Coaching

We continue supporting you with the same flexible system you learned during the kickstart:

  • hitting daily macro targets
  • navigating cafeteria meals
  • eating well on busy days
  • enjoying foods you like without guilt
  • eating out strategies

No extreme dieting. Just a system you can follow consistently.

Step 4: Ongoing Communication & Accountability

Progress requires guidance, consistency, and smart adjustments. After the first 14 days, you stay supported with:

  • Ongoing communication for questions and decision-making
  • Weekly check-ins to review wins and set next-week priorities
  • Progress tracking (data, photos, energy, performance, adherence)
  • Steps + activity targets to keep momentum high
  • Plan adjustments so progress continues even when life changes
  • Weekly plan updates based on results

Clear direction. Real adjustments. Zero guessing.

Optional: Comprehensive Blood Work for Higher-Precision Results

To reduce guesswork and personalize your plan at a deeper level, we offer optional advanced lab work for clients who want a more data-driven approach.

Lab categories may include:

  • Metabolic health markers
  • Cardiovascular markers
  • Inflammation + recovery indicators
  • Complete sex hormone panel
  • GI-MAP testing (when appropriate)

How it works:

Your results are reviewed by our hormone specialist. You’ll receive a clear, recorded breakdown and action steps to guide training, nutrition, recovery, and lifestyle priorities.

Important: We do not diagnose or treat medical conditions. Lab data supports lifestyle and program decisions and should be interpreted alongside medical guidance when appropriate.

Cafeteria Eating Without Gaining Weight

This is where most nurses get derailed – not because you lack discipline, but because you’re making food decisions while exhausted, rushed, and under pressure.

We don’t give generic advice. We build this around your real options.

If you primarily eat at your hospital cafeteria (or nearby spots), we create a Cafeteria Playbook – a short list of the best go-to meals, smart swaps, and “backup options” so you can stay on plan even when you’re exhausted.

Your Cafeteria Decision System includes:

  • Default plate formula (protein-first + smart carbs + volume)
  • Limited options protocol (what to choose when choices are bad)
  • Shift snack strategy (so hunger doesn't force junk)
  • Hydration + electrolytes (to reduce cravings and energy crashes)
  • Night shift timing rules (so you're not starving at 2am)

You don’t need perfect food. You need repeatable rules you can execute on 12-hour shifts.

This Program Is Great Fit if You:

  • work long shifts and struggle with consistency
  • want fat loss without extreme dieting
  • feel tired, stiff, or out of shape
  • want accountability and a structured system

This Program Is not for you if

  • you want extreme dieting or punishment workouts
  • you expect results without effort
  • you have medical symptoms that require evaluation
  • you're looking for a cheap cookie-cutter program

Get in touch

Whether you’re ready to start or have questions, our team is here to help. Reach out today and let’s talk about your goals and next steps.






    FREQUENTLY ASKED QUESTIONS

    No. It’s a clarity call. We’ll map your simplest 14-day plan (nutrition + steps + recovery) and confirm fit. If you want support implementing it, we’ll discuss next steps.

    You’ll get clear targets and daily accountability around the highest-ROI basics: flexible nutrition, step targets, and shift-friendly sleep/recovery strategies, plus real-time adjustments so you stay consistent—even on 12s.

    No. We build this for real life. You’ll have a plan for cafeteria meals, break-room food, quick options, and busy days—without needing perfect meals.

    Optional. We can start with a simple structure (protein + portions) and add macro tracking only if you want more precision.

    That’s expected. We help you build a simple Cafeteria Playbook (go-to meals, smart swaps, and a snack plan) so you can stay consistent at work.

    Yes. We adjust meal timing, caffeine timing, hydration, and recovery strategies so the plan fits night shift without wrecking sleep and cravings.

    Very little. Daily execution is just hitting your targets. Check-ins take 1–2 minutes, and the plan works even if breaks are inconsistent.

    We use a minimum-effective-dose approach and adjust week to week. The goal is consistency, not perfection. You’ll always know the next best step.

    Many people notice better energy and less bloat in the first 1–2 weeks. Visible fat loss varies, but 14 days of consistent targets typically produces measurable progress—and shows you what’s possible.

    Book the Fitness Audit. We’ll review your schedule, goals, and constraints and map your 14-day game plan. If it’s a fit, you’ll be invited into the Kickstart.