Frequently asked questions

It depends entirely on whether you need a plan or you need someone to answer to. If you already train consistently and just want a better program, a good app is cheaper and will do. If you know roughly what to do and still do not do it, that is not an information problem and another plan will not fix it. That is the gap a real coach fills. Be honest with yourself about which one you are, because it decides whether this is worth the money.

An app gives everyone the same program and never notices when you stop. A coach builds the program around your schedule, your equipment and your bad knee, watches your form on video, changes the plan when your life changes, and follows up when you go quiet. Apps scale by treating you like everyone else. Coaching does the opposite. If nobody would notice you disappearing for three weeks, you have an app, whatever it costs.

Directly with Brian Ridzik or Andy Ridzik. They are the only two coaches at HPHGenetics. There is no junior staff, no rotating support team and nobody writing your program who has not spoken to you. Read about both coaches.

Because the thing that usually breaks is not the plan, it is what happens on the bad weeks. Most programs are built for the version of you that has time and energy. When that version does not show up, there is nothing left to follow, so you quit and blame yourself. Here the plan gets smaller instead of abandoned, your coach follows up when you go quiet, and there is a group of people in the same fight who notice. If you have started and stopped five times, that history is information about the method, not about you.

Because none of them were accountable to you. Free workouts and cheap apps solve the what. Almost nobody quits because they ran out of exercises. They quit because a week went sideways, nothing adjusted, and there was no cost to stopping. What changes that is a person who knows your week and a plan that bends instead of breaking.

Ask four things before you pay anyone. Who exactly writes and adjusts my program, and will I talk to that person. What happens when I have a bad week. How do you check my form when you cannot see me. Can I leave whenever I want. Any coach who cannot answer those clearly is selling you a template. We answer all four on the plans page and on a free call, with no obligation.

For most goals, yes, and the format matters less than whether you actually follow it. In person buys you a set appointment and hands-on correction. Online buys you a coach who is available every day instead of twice a week, and a program built around the equipment you really have. We wrote an honest comparison including the cases where in person genuinely wins: online vs in person training.

We publish every price in plain text on the plans and pricing page, including weekly and every-two-weeks options. No quote form, no call required to find out. Most of the industry hides this, which is exactly why we do not.

No. Every plan is month to month and you can cancel any time by emailing hph.genetics@gmail.com or texting (914) 882-6777, and we cancel the billing. There is no term, no cancellation fee and nothing to argue your way out of.

Tell us and we will switch you to the other one. You are not stuck. Coaching only works if you are willing to be honest with the person coaching you, and that is harder with someone you do not click with.

Answer ten short questions in Find Your Coach. We ask about your goals, your schedule and what usually gets in your way. A coach reviews your answers and follows up to talk through the right fit. No obligation.

You talk with your coach on an onboarding call, pick the plan that fits and get access to the coaching app. Your training program is built around your equipment and your schedule, with nutrition guidance you can actually follow. From there you message your coach any time, with live Zoom check-ins depending on the plan you pick.

Yes. All HPHGenetics coaching is online, so it works anywhere in the United States. You train at home or in your own gym, and your coach is a message away.

No. Your coach works with you online, so your zip code does not change what you get.

Both. You work one to one with your own coach, and every HPHGenetics client is also in one group chat together. Once a month the whole group gets on a call to talk through what is working, what is not, and what everyone is dealing with. It is included in every plan. Your coach gets you the plan; the group is what makes it harder to quietly stop following it.

No. Plenty of our clients train at home with a set of dumbbells, a kettlebell or nothing at all. If you have a gym you like, we build around that instead. The plan fits your setup, not the other way around.

Most clients train three to five days a week, and sessions can be as short as 30 to 45 minutes. If your week falls apart, we adjust the plan rather than scrap it. Something done consistently beats perfect done occasionally.

Send your coach a video of the set. You get form feedback on video on every plan, so you find out what to fix before it turns into a sore back.

Yes, and a lot of them. Strength, balance, bone health and independence matter more with every decade, not less. We adjust for joints, past injuries and medical considerations, and we recommend clearance from your doctor when it makes sense.

Yes. Muscle responds to progressive resistance training, enough protein and enough recovery. None of those require a coach standing next to you. What the coach adds is load that actually progresses instead of the same weights for a year, form checks on video before a technique problem becomes an injury, and a protein target you will actually hit.

Yes, and beginners are one of the groups we work with most. You get taught the movements rather than handed a list of them, starting with what your body can do now. Waiting until you are fit enough to start is the exact loop we are trying to break. We wrote a full page on what the first weeks of training actually look like.

Usually yes, with the right modifications, and we coach around limitations regularly. Tell your coach what flares up and the program routes around it. We do not diagnose or treat anything, so if you are dealing with pain, a recent injury, pregnancy or a diagnosed condition, get cleared by your doctor first and we will build around what they tell you.

Then we build the smallest version that still works and protect that. Most clients train three to five days a week and sessions can be as short as 30 to 45 minutes. When a week falls apart, we shrink the next step instead of scrapping the plan. Busy is the normal starting condition here, not the exception.

Look for a coach who trains people over 40 regularly, builds around joints and a real schedule rather than a template, and will tell you honestly what changes with age and what does not. Most of what you have read about metabolism after 40 is wrong, and a coach who repeats it is not paying attention to the research. We wrote what the data actually says: training after 40.

Yes, and the training matters more on a GLP-1, not less, because the goal is to keep the muscle while the weight comes off. Your medication is between you and your prescriber. We never advise starting, changing or stopping it. What we handle is the protein target on a suppressed appetite, the resistance training that protects lean mass, and the plan for after. How GLP-1 coaching works here.

Someone reaches out. Before it becomes a month. Going quiet is the single most reliable signal that something stopped working, and the worst possible time to leave you alone with it. There is no shaming and no lecture. We find out what changed and shrink the plan to fit it.

No. Macro tracking works for some people and burns out most. Our nutrition approach is built around protein, portions and habits you can keep for years. If you want more detail we can go there. If you want simple, simple works.

No. Restriction is why most diets fail. We teach you how to fit real food into your life without guilt and without the all-or-nothing swing between perfect and off the rails. A healthier relationship with food is part of the outcome, not a side effect.

Every plan includes nutrition guidance built around protein, portions and the food you already eat, which is what most people need to keep it going long term. Full meal plans are included on our top plan.

Yes. Medication can help with appetite, but it does not build muscle, teach you how to eat or fix the habits that got you stuck. Clients who pair medication with strength training and real behavior change are the ones who hold onto their results. We coach around your doctor's guidance, we do not manage your medication.

That depends on your starting point, your consistency, your sleep, your stress and your history, and any coach who gives you a number without knowing those is guessing. What we can tell you honestly is that people who follow the process consistently make progress, and people who chase speed usually give it all back. We would rather help you lose it once than lose it five times. See what real clients did, and note results are individual.

That is the entire product. Anytime messaging with your coach on every plan, a weekly live Zoom check-in on Gold, someone reaching out when you go quiet, and a group chat with every other client plus a monthly group call. Consistency is not a personality trait you either have or do not. It is what happens when someone is paying attention and the plan bends on the weeks it needs to.

Yes. Client success stories has real clients with photos shared with permission, and thirty two of our public reviews are published word for word on the home page, each with a link to the source. Julio lost 200 pounds over 15 months. Barb lost 85 pounds training at home. Rebecca went from 195 to 159. Kevin trained for and finished an Ironman. Results are individual and depend on your starting point and your consistency.

A one-time whole-genome DNA test and analysis. You take a cheek swab at home, a CLIA-approved lab processes it, and your coach reviews your results with you on a Zoom call and uses them to help tailor your training and nutrition. Full details.

No. It is optional. Consistent training, enough protein, good sleep and a coach who keeps you accountable do most of the work. Your DNA results add detail to that plan. They do not replace it.

No. We are coaches, not doctors. Your report includes health-related information you can review with your doctor, but we do not diagnose, treat or give medical advice based on it.

It is processed by a CLIA-approved lab and destroyed 90 days after the lab receives your kit. HPHGenetics does not sell or share your physical sample or your genetic information with anyone.

HPHGenetics is an online personal training company founded by Brian Ridzik and Andy Ridzik, based in Venice, Florida and coaching clients online across the United States. HPH stands for High Performance Health.

No. HPHGenetics (HPH Genetics LLC) is an independent company and is not affiliated with The High Performance Health Program.

Adults who are tired of quick fixes. Most of our clients have started and stopped programs for years, feel unsure about food or feel intimidated in a gym. Many are over 35, some are complete beginners, and some have been active their whole lives and want structure again. If you want accountability more than another generic plan, you are who we built this for.

Email hph.genetics@gmail.com or call or text (914) 882-6777.