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Our new book will be released soon!

Strength Training for Busy People

Who Is Our Book For?

  • Individuals who can spare only a little time for fitness: The program requires just 14 minutes, three times a week, fitting perfectly into a tight schedule.

  • Beginners in strength training: The program is designed to be straightforward and accessible, making it ideal for those new to fitness or strength training.

  • Frequent Travelers: Ideal for those who are always on the move, our program's no-equipment-needed approach ensures you can maintain your strength training routine anywhere, whether you're in a hotel room or at an airport lounge.

  • Those seeking a simple and effective workout plan: If you're looking for a no-nonsense approach to getting stronger, this book is for you.

  • People who prioritize safety in workouts: The exercises are designed with safety in mind, ensuring you can train confidently.

  • Anyone looking to enhance their mind-body connection: The muscle activator exercises included focus on improving this essential aspect.

  • Those without access to gym equipment: No extra equipment is needed, making this program accessible to anyone, anywhere.

  • Fitness enthusiasts seeking guidance and motivation: With Keys for Success and Alternative Training Strategies, this book provides valuable insights to keep you on track.

What is Our Book About?


Say yes to a stronger you by signing up today!

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7-Step Program for Busy Lifestyles

  • time-efficient and effective

  • only 14 minutes, 3x a week

  • simple and safe

  • no need for equipment

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Benefits of Strength Training

  • preserve bodily health

  • combat neuromuscular aging

  • maintain mobility

  • prevent injuries prevention

  • build confidence 

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Adaptable Exercises for All Fitness Levels

  • exercises that cater to all fitness levels

  • step-by-step instructions

  • images and videos

  • variations for different skills and physical conditions

Training Success
with Holistic Approach

  • holistic training program

  • muscle activator exercises for mind-body connection

  • alternative training strategies

  • focus on lifestyle change

Our book, crafted with over fifty years of coaching expertise, is your ticket to a stronger, healthier body, without sacrificing your precious time.

In a world where time is of the essence, our 7-Step Training Program stands out as a beacon of efficiency and effectiveness. Tailored for those juggling a hectic lifestyle, our guide makes strength training simple, safe, and highly efficient. Imagine becoming the strongest version of yourself in just 14 minutes, three times a week, with zero need for fancy equipment. It's not just a dream – it's a reality we've created for you.

Why strength training, you ask? It's the cornerstone of preserving your body, combating neuromuscular aging, and ensuring your mobility remains in top form. Whether you're aiming to prevent injuries or simply strut with newfound confidence, our guide is your ally.

Our program is meticulously designed for all fitness levels, featuring 7 potent exercises that work your entire body, addressing common areas of pain and improving joint mobility. Each exercise is presented with clear, step-by-step instructions, images, and videos, including variations for different skill levels and physical conditions. Whether you're a beginner, an elder, or someone with specific physical limitations, our adaptable and inclusive approach ensures everyone can benefit.

But it's not just about the exercises. Our program is a holistic journey, integrating muscle activator exercises to enhance mind-body connection, and offering alternative training strategies to keep you motivated and on track. And for those with busier schedules, our Microworkout Approach ensures you can still make significant progress.

In summary, this book isn't just a training guide; it's a lifestyle changer. It's your answer to building a resilient, pain-free body, boosting energy levels, and achieving an unmatched sense of accomplishment. Dive into our pages, and let us guide you towards a life where strength, health, and confidence are not just goals but realities.

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Who Are We?

Bruno and Lucas are two highly skilled professionals with a shared dedication to fitness, health, and personal empowerment through movement.

Bruno, a certified natural movement trainer, breathwork coach, mindfulness teacher and outdoor guide, brings a unique blend of experience and expertise. His background as a former NCAA Division I Basketball player, a Brazilian Jiu-Jitsu Black Belt Instructor, and an accomplished Ironman Triathlon finisher, including a qualification for the Ironman World Championship, underscores his diverse athletic prowess. With over 20 years of science and evidence-based training and coaching, Bruno has worked with individuals of all ages and abilities, instilling in them the power of a strong mindset and the joy of an active lifestyle. His own journey of overcoming significant injuries is a testament to his resilience and dedication to a life full of movement, strength, and freedom. Bruno's purpose lies in creating tools that help others build a better life for themselves and their communities.

Lucas, the owner and head coach of Lucas Graf Coaching, complements Bruno's skills with his own impressive credentials. As a certified strength & conditioning coach, Brazilian Jiu-Jitsu instructor, and athletic trainer for sports teams, Lucas has a rich background in martial arts, powerlifting, bodybuilding, and strongman training. His deep knowledge and vast experience in strength & conditioning stem from his education and collaborations with professional coaches and elite athletes. Lucas is known for his ability to identify and strengthen people's needs and weaknesses. His life’s passion for movement training is not just about physical fitness; for Lucas, movement is synonymous with life. He is committed to coaching others to find their passion in movement, empowering them to enhance their lives.

Together, Bruno and Lucas offer a comprehensive approach to health and fitness, blending their diverse skills and experiences to inspire and guide others in their journeys towards physical and mental well-being.

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