Professional Training and Nutrition Coaching with check-ins and support.

My Nutrition & Training Blog, Latest Lifts, Check-ins, Posing Courses & More!

I have the coolest gym merch and apparel around. Are they staring because of your gainz or shirt? We may never know.

Coaching

Competition

Our competitors come from all experience levels, and our focus is on bringing you the best package possible from your muscle maturity, to your leanness/hardness, to posing and stage presence.

Lifestyle

Our clients have a range of goals. Some seeking to lose weight, some seeking to improve their health, and others also want the physique gains like a competitor, but have no desire to step on stage.

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guy transform

"I started training with my coach, Stephanie Sequeira, a Team Long athlete and coach in April 2016. My goal was to compete in a NPC bikini competition. I had very little information on the sport, I only knew about the glamourous after stage shots that tend to flood Instagram. But like most, I was captivated by their shiny bikinis, makeup, and abs! From the beginning “Coach Steph” (her official name saved in my contact list), was super informative and more importantly MOTIVATING. She was just a text message away for 16 whole weeks, my “day one” if you will. From helping me with the right foods and training to bikini shopping and posing, and the occasional motivator when I wasn’t getting it from myself. After 16 long weeks of weights, cardio, repeat and a peak week that seemed to last longer than 7 days, I stepped on stage a completely different human. I felt confident after hearing how Coach Stephanie was so pleased with the way I looked, not only on show day, but every check-in leading to the big day! I couldn’t be any more proud to be a part of Team Long, they helped me reach my goal of entering my first bikini show and now I’m hooked! My next show is in December 2016 and I know Stephanie and Team Long will be just as awesome with helping me bring the best package as I can possibly bring!"

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Khadiera

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Coaches

"The Ab Chick"

Stephanie Sequeira, Masters Degree, IFBB Pro

"The Med Dude"

Joseph Migliore, Masters Degree, Medical Student

Apply for Coaching

Transform Challenge

I run 4 Transformation Challenges per year. Lasting 6 weeks. Winners often win prizes at the end of the program!

Spring
Summer
Fall
Winter

The Ab Club

Gain access to my personal workouts, updates on my prep, educational posts about fitness and competing, and more!

Latest Lift – my daily workouts
Prep Diary – my check-ins and progress
Exercise Library – updated as I invent/discover new exercises with all my favorites and essentials
ABtv – like the Netflix of all things Abs – Launches by End of September

If you aren't ready for 1-on-1 coaching just yet, try one of our self-guided programs