How to drop 10 lbs of body fat, alleviate chronic aches & pains, and increase energy levels that help you power through long, demanding days in the OR

Tired of cookie-cutter workout and nutrition plans that don’t align with your demanding lifestyle? Frustrated with trainers who don’t get the realities of your schedule? Read on and discover the proven strategies I’ve used to help top surgeons and physicians—just like you—achieve lasting results, without the guesswork.

Meet Dr. Romano - Cardiovascular Surgeon

Before

  • Chronic low back pain from operating

  • Struggled with consistency due to very demanding schedule

  • Sputtering energy levels made it a challenge to keep up with the demands of operating, being a great father, and great spouse

After

  • Low back pain free - even after long cases in the OR

  • Able to consistently get into the gym at least 3x per week despite unpredictable schedule & lost 12 lbs of body fat & put on 3 lbs of muscle

  • Energy levels high and sustainable throughout the day and able to consistently meet the demands of work & family

💪 Listen to Dr. Romano talk about his boost in core strength and energy carrying over to the OR

I’ve helped over 50 surgeons and physicians successfully navigate the challenges of a demanding, and oftentimes unpredictable, schedule that make it difficult to live a healthy lifestyle.

BUT, before I share more about those that I’ve helped….

First, let me explain why...

I’ve been working with surgeons and physicians in other specialties since 2014. One day a few years back, I was working with a mentor of mine and he asked “which demographic of your clients do you enjoy working with the most?”

After scrolling through my client list, the answer, which I had never really pondered before, was painfully obvious. “It’s my physicians, for sure. Especially the surgeons.”

All of my surgeon clients are willing to put in the work in the gym. I love that. Personality wise, my personality meshes best with them….very direct and focused. Focused on 3 main things - our careers, our families, and our health.

I love being able to see and hear about the transfer of what we do in and out of the gym and how it carries over to the OR. How it carries over to the activities they do with their families. How it shifts the family dynamics and the rest of their family (especially the kids) become healthier and more active. The icing on the cake is the transformation in how they look, feel, and perform on a daily basis.

To top it all off - I like being around like-minded people who push for the best version of themselves. In my experience, surgeons fit the bill to a T.

Now, I’ll Explain How…

The more I worked with surgeons, the more I recognized the unique challenges that make it incredibly difficult to stay consistent with health and fitness. The patterns became clear—your reality is unlike any other profession:

  • Unpredictable schedules that throw off routine planning

  • Long, physically & mentally draining hours that leave little energy for training

  • A workload so demanding that fitness often becomes the first thing to go

  • The pressure to perform at peak levels daily—even when exhausted

  • High stress and sleep disruption that impact recovery and metabolism

  • The need for precision in everything you do—which extends to how your fitness should be structured

I realized traditional fitness and nutrition strategies don’t work for surgeons. The same methods I used with non-medical professionals weren’t enough.

  • Adjusts to unpredictable schedules for consistency

  • Maximizes efficiency so every workout counts—no wasted effort

  • Balances stress & recovery to prevent burnout

  • Integrates seamlessly into your demanding lifestyle

If you’ve struggled to stay consistent, it’s not your fault—your job requires a smarter approach. That’s exactly what I create for surgeons. More on that soon.

Dr. Brown - ENT

Before

  • Struggled with yo-yo dieting and inconsistent steady progress with weight loss

  • Unable to stay on track while traveling frequently for work and pleasure

  • Constantly felt exhausted from high-intensity workouts coupled with demanding work schedule

After

  • Lost 70+ lbs in 19 months

  • Able enjoy himself AND stay on track while traveling - no more coming home and dreading stepping on the scale

  • More individualized approach to his workout routine meant not feeling exhausted after workouts - now he has higher and more sustained energy levels throughout the day

Dr. Hovord - Anesthesiologist

Before

  • Pushed himself to the max every time he worked out yet wasn’t getting the results he wanted

  • Between workout and recovery each workout took nearly 2 hours

  • Only performed one modality of working out (Peleton)

After

  • Pushed himself hard with custom workouts built for his schedule, needs, and goals

  • Workouts took anywhere from 15-60 minutes - allowed for more frequency and more energy

  • Addressed multiple targets through strength training, mobility workouts, and run workouts through my “Hybrid Performance Training”

Dr. Robert - Anesthesiologist

Before

  • Chronic hip pain that made him depressed and withdrawn at home

  • Lost pounds of muscle from college football playing days

  • Feeling like a shell of the high level athlete he used to be

After

  • Eliminated chronic hip pain and felt like himself again

  • Added pounds 15 pounds of muscle and enjoyed looking like he played high level football

  • Felt like an athlete again without all the aches & pains

Dr. Stewart - Internist

Before

  • Chronic low back pain (scoliosis)

  • Worked out, on average, 2x per week which didn’t help her lose the body fat she and build muscle she wanted to

  • Limited on her travels by physical abilities which negatively impacted her experience with each destination she went to

After

  • Improved scoliotic curve and zero low back pain for 3+ years

  • Lifts weights 4x per week - plays tennis multiple times per week and achieved body composition goals

  • Travels the world and isn’t physical limited - takes at least major hiking trips per year throughout the world

With this program, I help surgeons and physicians in other specialties:

  • Dramatic improvements in energy levels and sustaining them throughout the day

  • Drop as much as 10 lbs of body fat in 3 months and build muscle which boosts their confidence and results in better on-job performance (especially surgeons)

  • Alleviate chronic aches & pains that have plagued them from years which means better performance in the OR, less recovery time between operations, and a more clear mind as they don’t have devote their energy to focusing on the pain they’re in

Not because of some magic program... and not because I gave them the latest nutrition fad to follow...


But ALL because we’re developing a workout, nutrition, and lifestyle plan that aligns with the demands of their needs, goals, and their schedule.

My “Surgeon Vitality Blueprint” program has helped surgeons and physicians, like you, live higher quality of lives where they not only look, feel, and perform better, but they are:

  • More present with their spouse and kids at home

  • Able to fully immerse themselves in activities and hobbies they enjoy outside of work

  • Improve family dynamics by leading by example and showing their spouses and kids that “health is a priority in this family”

Don’t take my word for it though. Listen to what some of the surgeons & physicians I work with have to say about their experience.

This only works if you’re serious about improving your health and fitness with a tailored approach designed for your demanding schedule.

  • You’re a surgeon or physician with a packed, unpredictable workload.

  • You’ve struggled with energy, aches & pains, or consistency in the past.

  • You’re looking for a program built around your career—not the other way around.

  • You’re ready to invest in a sustainable system that fits your life.

If you’re looking for quick fixes, diet “hacks”, or generic fitness plans, this isn’t for you. Honestly, I’d stop reading now and continue on with your day.

But if you’re committed to making lasting changes, I’ll show you exactly how my system has helped surgeons alleviate chronic aches & pains, regain energy, and build strength without spending hours in the gym or following rigid meal plans.


If that sounds like you, keep reading. 🚀

The “Surgeon Vitality Blueprint” solves 3 big problems for surgeons:

"I don’t have the time to consistently workout each week"

This is the most common challenge I see. I know this sounds harsh, but you do have the time. We simply need to do two things…


The Solution:

1) Shift away from the thought process that you don’t have time. We can accomplish a lot even in just 15 minutes.
2) You need a customized workout plan that is built around your need, goals, and your schedule. It needs to be flexible BUT also help you build consistency week-to-week so you get the results you’re looking for.

"I don’t have hours to prep meals each week / It’s hard to follow a diet because of my schedule"

I’m sure the last thing you want to do is spend the little time that you do have in the kitchen, prepping your meals for the week. I’m not going to ask that of you. I’m also not going to push recommendations on you that don’t work with your schedule. For example, many surgeons felt not heard by their trainers because their trainers will tell them they need to eat a protein-packed meal at work even though the surgeon doesn’t have the time to sit down and eat a protein-packed meal….because they’re operating all day!

The Solution:

In the “Surgeon Vitality Blueprint” we determine your caloric needs and then build a meal plan that is leveraged around your lifestyle in multiple ways. We don’t focus on what’s a “good” nutrition recommendation/plan. We focus on what’s best for you - a surgeon - and your lifestyle.

"I’ve worked with trainers in the past and haven’t been successful"

This isn’t surprising. As I mentioned before, most trainers don’t understand your lifestyle. They don’t know what it’s like to have the demands like you do at work and then try to balance that with caring for your family and also making time for your health & fitness. Therefore, their recommendations are given based on bias and inability to empathize and critically think.

The Solution:

In the “Surgeon Vitality Blueprint” you’re not just working online with another trainer. You’re working with a coach, consultant, and someone who truly understands what you’re faced up against on a daily basis. You’ll see the personalization in everything created from the workouts, nutrition plan, lifestyle modifications, and the interactions we have together.

All You Need is a Plan & Coach That Fits Your Life—Not One That Fights Against It.

With the Surgeon Vitality Blueprint, Taking Care of Your Health Becomes Simpler:

  • No more guessing what to do—every workout & nutrition plan is structured for your schedule.

  • No more inconsistency—your plan adapts to unpredictable call shifts & long hours.

  • No more generic nutrition advice—your plan fits your lifestyle, whether you’re in the OR, on call, or traveling.

  • No more all-out, exhausting workouts—train smarter, not harder and actually see results without burnout.

  • No more squeezing in sessions with a trainer—your program is flexible and built around your available time.

  • No more stress about when to work out—get it done on your schedule, in as little as 15 minutes.

  • No more nagging aches & pains—improve mobility, alleviate discomfort, and build strength that translates to the OR.

  • No more low energy crashes—fuel your body properly and stay sharp throughout the day.

You don’t need more time. You need a better system that fits your reality.

That’s exactly what The Surgeon Vitality Blueprint provides.

After doing this for 10+ years, here's what we've found works best:

The Old Way 👎

  • Try to force things into your schedule rather than build a system for your health & fitness that works with your schedule

  • Waste time, energy, and money on programs, trainers, and classes that get you little to no results

  • Get support during your workouts from trainers & your peers, but nothing outside of those sessions to help you

The COVAL Way 👍

  • Work with a coach & consultant who has been helping surgeons & physicians craft plans that fit into their demanding schedules for years

  • Finally get the results you’ve been looking for with your fitness, nutrition and lifestyle so you can look, feel, and perform better

  • Get full, hands-on support from a coach who has spent over a decade helping surgeons and physicians optimize their health, performance, and longevity

Here's how the “Surgeon Vitality Blueprint" works…..

Step 1) Book Your “Vitality Discovery Session”

Let's Find Out If This is the Right Fit for You

This is a chance for us to determine if the Surgeon Vitality Blueprint is the right solution for you.

Here’s what we’ll cover:

  • Your current health & fitness approach—what’s working and what’s not

  • What you’ve tried before—and why it did (or didn’t) get you results

  • Your biggest challenges—what’s holding you back daily & weekly

  • Your goals—and what success looks like for you

By the end of the call, you’ll have clarity on whether this program aligns with your needs. No pressure, no obligation—just an honest conversation.

If it’s a great fit, we’ll move forward to step #2: scheduling your movement screen, setting your goals, and building a custom plan that fits your demanding schedule.

I will also collect your billing information on this call, process your first payment, and get you set up into my system.

If it’s not the right fit? No hard feelings. I’ll do my best to point you in the right direction.

This is about finding the best solution for YOU. Let’s figure that out together.

Step 2) Schedule Your Surgeon Vitality Blueprint Assessment: The First Step to Long-Term Results

Most fitness programs throw you into a cookie-cutter plan without understanding your body, lifestyle, or unique challenges as a surgeon.

That’s why they fail.

With The Surgeon Vitality Blueprint, we start with a comprehensive assessment designed specifically for high-performing surgeons like you—because your career demands a smarter, more efficient approach to fitness and health.

Here’s How It Works:

✅ Step 1: Movement & Mobility Screening

Before we build your plan, we analyze your movement patterns, flexibility, and any physical limitations that may impact performance and how your body responds to the workouts.

🚀 Why this matters: Your time in the OR, prolonged standing, and repetitive movements impact your body. We need to optimize your movement to reduce aches & pains, improve mobility, and decrease the likelihood of long-term injuries.

✅ Step 2: Stress, Sleep & Recovery Analysis

Surgeons operate under extreme physical and mental stress. We evaluate your sleep patterns, work schedule, and recovery habits to ensure your plan works with your reality—not against it.

🚀 Why this matters: A program that ignores stress and sleep leads to exhaustion and poor results. We create a plan that enhances energy, recovery, and stamina for your demanding career. Side note: No, I’m not going to suggest you get X amount of hours of sleep each night when you don’t have X amount of hours. We will look at ways we can improve your quality of sleep though.

✅ Step 3: Nutrition & Lifestyle Evaluation

We examine your current diet and eating habits to create a nutrition strategy that is practical and sustainable. No restrictive diets. No unrealistic meal plans.

🚀 Why this matters: A plan that fits your lifestyle means you’ll actually follow it. No more guesswork. Just a clear, structured approach that delivers results without stress.

✅ Step 4: Setting Your Environment, Goal Setting & Custom Program Design

Once we gather all the data, we craft a fully customized training and nutrition blueprint that fits your life, schedule, and personal goals.

🚀 Why this matters: You’ll know exactly what to do, how to do it, and how to adjust when your schedule gets hectic. No wasted time. Just results.

Why This Approach Works for Surgeons

  • Your current health & fitness approach—what’s working and what’s not

  • What you’ve tried before—and why it did (or didn’t) get you results

  • Your biggest challenges—what’s holding you back daily & weekly

  • Your goals—and what success looks like for you

By the end of the call, you’ll have clarity on whether this program aligns with your needs. No pressure, no obligation—just an honest conversation.

If it’s a great fit, we’ll move forward to step #2: scheduling your movement screen, setting your goals, and building a custom plan that fits your demanding schedule.

I will also collect your billing information on this call, process your first payment, and get you set up into my system.

If it’s not the right fit? No hard feelings. I’ll do my best to point you in the right direction.

This is about finding the best solution for YOU. Let’s figure that out together.

Step 3) Start executing your plan and getting results!!!

Now that your custom plan is in place, it’s time to put it into action—without guesswork, wasted effort, or extreme measures.

  • Efficient workouts that fit your schedule

  • Nutrition strategies that work in the OR, on-call, and at home

  • Ongoing support to adjust & optimize as you need - whether that means on a long work day, while traveling for work, or on vacation with your family

All of this is delivered to you through my app - “COVAL Coaching” - which is exclusive to my private clients.

You will have direct access to me whenever you like via text and you can set up a time for a call if you need it whenever you like.

Your workout programs are updated monthly so that you’re continually making progress with your strength, building muscle, and seeing improvements in your performance that transfer over to the OR and other aspects of your personal life.

Your job is demanding—your health plan doesn’t have to be. Let’s get to work!

Dr. Lange - Intensivist

Before

  • Lifestyle that resulted in him being at his heaviest weight ever

  • ”On” and “off” with his nutrition and when he would go “off” he went “off” hard

  • Stressed to the max and poor sleep hygiene - they each fed one another and negatively impacted his physical and mental preparedness

After

  • Lost over 50 lbs and has kept it off for over 10 years

  • ”On” with his nutrition at least 80% of the time, but still able to enjoy himself

  • Both sleep hygiene and stress tolerance much improved - feels much more in control of his day-to-day

Dr. Yassir - Pediatric Orthopedic Surgeon

Before

  • Yo yo dieted which lead to inconsistent results

  • ”On” and “off” with workout programs - hard to find anything he enjoyed AND that got him results

  • Aches & pains during operating for days on end after operating

After

  • Consistent, flexible nutrition practice that allow him to sustain weight loss

  • Consistently working out 3x per week which resulted helped with over 60 lbs of weight loss and playing in college lacrosse reunion game

  • Much faster recovery time after operating with no pain while operating

Dr. Abuhussein - Periodontist

Before

  • Tried many different workout plans - worked out up to 6 days per week

  • Chronic low back pain - especially while operating

  • Not happy with how her body looked even after all the effort she put into working out

After

  • Custom program based on lifestyle and having infant at home which meant 3-4 workouts/wk tailored to goals & life demands

  • Low back pain free

  • Much more confident in her body - not just the way she looks, but the way she performs

Some more videos of surgeons and physicians talking about the effectiveness of our work together….

  • Listen to Dr. Fraumann - a former D1 Football player and Anesthesiologist - talk about how he went from chronic hip pain limiting his ability to exercise, depressed, and withdrawn to pain-free and having a better relationship with his wife

  • Dr. Almeida, a Sports Neurologist, speaks on the benefits she received from a custom program and coaching after a complicated pregnancy

  • Dr. Yassir, a Pediatric Orthopedic Surgeon, shares how his recovery between operations is now much faster and his low back pain no longer negatively affects him after surgery

The best part? Simplicity.

You don’t need to spend hours in the gym, follow extreme diets, or overhaul your entire routine. No complicated meal prepping. No rigid, time-consuming workouts. No guessing what to do next.

Once your custom plan is in place, all you have to do is execute—with a structure designed to fit seamlessly into your demanding schedule.

Surgeons I work with shed body fat, eliminate pain, and regain energy without sacrificing their career or family time.

The results? Consistent. Sustainable. Predictable. Just like your performance in the OR.

DISCLAIMER:

I have to tell you… results like this are not typical. I’ve been working with surgeons and physicians for over a decade, refining and optimizing this system to fit their demanding schedules. Some of the results you see were accomplished in as little as 3 months. Others took years of dedicated effort and refinement to their plans.

Most clients don’t see overnight transformations—but those who commit to the process, stay consistent, and follow the plan see steady progress in energy levels, strength, fat loss, and pain reduction over time.

Your success depends on your effort, consistency, and adherence to the plan—but if you’re willing to put in the work, this system is designed to deliver results that last.

You Have Two Options:

If you’re serious about improving your health, eliminating pain, and building strength without sacrificing your career, you have two choices:

Option 1: Go It Alone

You can take what I’ve shared here, piece together a plan, and try to figure it out on your own. Nothing I’ve shared is a secret—fitness and nutrition principles have been around forever. But without a strategy tailored to your schedule, career demands, and lifestyle, you may end up in the same cycle of inconsistency, frustration, and stalled progress.

Option 2: Work With Me 1-on-1

Instead of guessing your way through another program that doesn’t fit, I’ll personally guide you through a system designed specifically for surgeons and high-performing physicians.

Together, we will:

  • Assess your movement, nutrition, and recovery needs

  • Build a custom plan that fits your unpredictable schedule

  • Adjust & optimize as your workload fluctuates

  • Ensure consistency with a plan that works long-term

If you want a clear roadmap, expert guidance, and a system that actually fits your lifestyle, let’s make it happen.

Ready to get started? Book your “Discovery Session” below

What We’ll Cover on Your Discovery Call

This isn’t a sales pitch—it’s a chance to get clarity on your current challenges and see if The Surgeon Vitality Blueprint is the right solution for you.

1️⃣ Assessing Your Current Fitness & Health Approach

🔹 What’s working and what’s not?

🔹 What challenges are keeping you from being consistent?

🔹 Have you struggled with energy, pain, or body composition in the past?

2️⃣ Understanding Your Lifestyle & Limitations

🔹 How does your schedule impact your ability to work out & eat well?

🔹 What has stopped you from making progress before?

🔹 What adjustments do we need to make for this to be sustainable?

3️⃣ Building a Smarter, Surgeon-Specific Strategy

🔹 How a customized, flexible plan eliminates inconsistency

🔹 Why short, efficient workouts can get better results than long, exhausting ones

🔹 How to reduce chronic pain & optimize recovery without disrupting your career

4️⃣ What The Surgeon Vitality Blueprint Includes

🔹 How this tailored system works with your unpredictable schedule

🔹 The nutrition & training framework built for high-performance professionals

🔹 Real success stories from other surgeons who have implemented this approach

5️⃣ Next Steps—Only If It’s a Fit

If it’s a great fit, we’ll move to Step #2: signing you up for the program and scheduling your full assessment so we can:

✔️ Perform a movement screen

✔️ Set clear goals

✔️ Build your fully customized plan

If it’s not the right fit? No pressure, no hard feelings—I’ll still point you in the right direction.

If you have any questions, email [email protected].