Lose 10 lbs in 12 weeks.
Or I keep coaching you free until you do.
Small-group coaching for busy professionals, built by a doctor of physical therapy. A personal plan, five simple levers, and weekly coaching from me. No crash diets, no two-hour workouts.
Free 30-minute call. We'll see if Down 10 is a fit. The group starts once all 10 spots are filled.
Who this is for
Built for people with a full calendar.
You don't need more willpower. You need a plan that survives a packed week, and someone who notices when you go quiet.
This is for you if…
- You have 10 or more pounds to lose and a demanding job or schedule.
- You've started plans that fell apart the week work got busy.
- You want a clear plan and a real coach, not another app to ignore.
- You'll weigh in daily and send a quick check-in every week.
This is not for you if…
- You want a crash diet or a four-week miracle.
- You have less than 10 pounds to lose.
- You don't want to track anything or check in.
- You're looking for something you can do with zero effort.
The system
Five levers. That's the whole program.
No secret tricks. Just the few things that move the scale, done consistently, with the two most programs skip tracked right next to your weight.
A moderate calorie deficit
Small enough to stick with, big enough to see progress.
Protein first
Helps protect muscle and keeps you fuller between meals.
Strength training, 2 to 3 times a week
So more of what you lose is fat, not muscle.
Daily steps
The easiest calories you'll ever burn, with no extra recovery cost.
Sleep
When hunger and recovery get regulated. Aim for 7 or more hours.
Why steps and sleep get equal billing: they're the levers busy people quietly skip, and they quietly drive results. You'll get a personal step goal that builds every two weeks, and a sleep playbook you can actually follow.
What you get
Everything you need, nothing you don't.
A complete 12-week system plus real coaching from me, in a group small enough that I know your name.
Your personal Down 10 hub
Your daily calorie, protein, step and sleep targets, calculated for your body and goal. Plus a weigh-in tracker with a 7-day trend line, a baseline you re-measure at Weeks 6 and 12, and your full 12-week plan.
Weekly check-in with coaching from me
Send your weekly check-in and get feedback from a doctor of physical therapy, not an algorithm.
Weekly live call
Ask questions, get unstuck, and stay accountable with the rest of the group.
A small group of just 10
Big enough for momentum, small enough that nobody gets lost.
Steps and sleep playbook
A step goal that builds every two weeks, and simple sleep habits that make the deficit easier.
Plateau playbook
When the scale stalls, you get clear rules for what to adjust instead of guessing or quitting.
A finish line and a plan for after
Final measurements, your maintenance calories, and a clear next step so the weight stays off.
The 12 weeks
Here's how the 12 weeks unfold.
- Weeks 1–2 · Set-up
Baseline, targets and habits. Get your weigh-ins, protein and workouts running. You'll have your first wins in the first 48 hours.
- Weeks 3–5 · Build
Your deficit is running and habits lock in. We talk through your first plateau before it derails you.
- Week 6 · Midpoint reset
Re-measure waist, steps and sleep, review your trend with me, and adjust the plan.
- Weeks 7–10 · Push
Progressive training and protein consistency. Handle travel, events and stress.
- Weeks 11–12 · Finish
Final measurements, move to maintenance, and plan what's next.
The Down 10 guarantee
You lose the 10 lbs, or I keep coaching you free.
Do the work for 12 weeks. If you're not down 10 lbs when the program ends, I keep coaching you, at no charge, until you are. You're not on the hook alone. I am, too.
The guarantee applies while you keep weighing in and sending your weekly check-ins, and it's for people who have at least 10 lbs to lose. Results vary from person to person.
Ready when you are
One price. Twelve weeks. Ten spots.
Book a free consult and we'll make sure Down 10 fits your goals and schedule before you commit to anything.
or 3 payments of $150, one each month
- 12 weeks of small-group coaching
- Your personal Down 10 hub
- Weekly check-ins and live calls
- The Down 10 guarantee
Free 30-minute call · no obligation
Your coach
Hi, I'm Dr. Brad.
I'm a doctor of physical therapy, a certified strength and conditioning specialist, and a certified nutrition coach. I run BAR Health Coaching, where I build structured programs for busy professionals.
Down 10 is a small group of ten people, one clear plan, and me in your corner for 12 weeks.
Questions
Straight answers.
How much time does it take?
Every day: a morning weigh-in and hitting your targets. Every week: two to three strength sessions, a short check-in, and the live call. It's designed to fit around a full work schedule.
Is this a diet?
It's a structured plan, not a crash diet. You get a daily calorie target and protein range built for your body and goal, at a moderate pace of roughly 1 to 2 lbs per week, plus the habits that make it stick.
What exactly does the guarantee cover?
If you follow the plan for the full 12 weeks and you're not down 10 lbs, I keep coaching you for free until you are. It applies while you keep weighing in and sending your weekly check-ins, and it's for people who start with at least 10 lbs to lose.
When does the group start?
The cohort starts once all 10 spots are filled. Book a call and I'll tell you where things stand and the planned start date.
What if I have more than 10 lbs to lose?
Down 10 is your first milestone. You can keep going after Week 12, and we'll map out the next step together at the finish line.
Is my information private?
The data you enter in your hub stays on your own device. Nothing is sent to me unless you choose to send a check-in.
Is this safe for me?
We'll talk it through on your consult. Check with your doctor before starting if you have a medical condition, are pregnant, or take medication.
Ten spots. Twelve weeks. Down 10.
Book your free consult and let's see if you're one of the ten.
Book your free consult →