TIRED OF GUESSING
WHAT TO DO NEXT?
TnR Fitness gives you a clear, no-nonsense roadmap — built around education, accountability, and the structured programs that actually move the needle. One app. Everything you need.
Built for veteran & busy professionals
Education-first approach
1-on-1 coaching available
YOUR JOURNEY STARTS HERE: INSIDE THE TNR FITNESS APP
Built to educate. Designed to hold you accountable.
Progress Tracking
See exactly where you were two, three, or even six months ago. Every session. Every milestone. Never wondering if you make the progress you should be making.
Habit Building
Consistency beats intensity. We build a system based on your daily wins to keep you on track and actually make it stick.
Macro Counting
Hit your macros and track your goals with greater nutrition that fuels your goals. Personalized.
Flexible. Science-backed.
Structured Workout Programs
Full programs — periodized, progressive, and sensible. Whether you have 40 minutes or an hour, we give you exactly what to do.
1-on-1 Coaching
Direct access to a coach who works closely with you on goals, form, and even habits. Real guidance, not just an algorithm.
Education-First Courses
Understand the why behind every move. TR doesn't just tell you what to do - it arms you with knowledge for a lifetime.
WHY TNR FITNESS?
▶ Experience You Can Trust
As a veteran and experienced fitness coach, I understand discipline, dedication, and the importance of a structured approach. I've helped countless individuals transform their lives.
▶ Personalized Approach
Everyone's fitness journey is different. I'm patient and understanding of your unique capabilities, meeting you where you are and helping you progress at your own pace.
▶ Comprehensive Support
This is your one-stop-shop for learning, training, and getting everything you need for your fitness journey. No jumping between multiple apps or coaches.
▶ Result-driven
I'm stern when needed, pushing you to be your best. There's an edge to the training that gets results - because real transformation requires commitment and effort.
REAL PEOPLE. REAL RESULTS.
NO FLUFF.
"After years of jumping from one program to another, TnR Fitness gave me the structure and accountability I needed. Down 40lbs and stronger than I've been in a decade."
Marcus T.
Veteran, Age 42
"As a busy professional, I needed something that fit my lifestyle. The app makes it easy to stay on track, and the results speak for themselves. Best investment I've made."
David L.
Former Athlete, Age 45
"I used to be an athlete, thought l knew it all. TnR showed me what
real, sustainable training looks like.
I'm back in the best shape of my life at 45."
Sarah K.
Executive, Age 38
MEET THE FOUNDER & HEAD COACH
Hi! I am Thomas Flanagan
United States Veteran
A Marine Corps and Army veteran who personally lost 58 pounds, Thomas Flanagan founded TnR Fitness to bring military-grade discipline and science-backed coaching to veterans and busy professionals. Through his Vitality Reset Program, he combines elite fitness, macro-based nutrition, and recovery to help clients over 30 reclaim their health and prove that transformation is possible at any age.
Qualifications & Experties
Veteran Leadership: Translates military discipline into life-changing fitness results.
Nutrition Specialist: Level 1 Precision Nutrition coach with 9 years of macro-coaching experience.
Author & Educator: Author of Nutrition Revolution, Vitality Revolution, and Legacy Revolution.
Proven Results: Specialist in sustainable weight loss and holistic body transformations.
READY TO
GET STARTED?
Stop wasting time. Start training with purpose. Download the TnR Fitness app today and take the first step toward becoming the strongest version of yourself.
PROJECT ARES
FOR THE PRICE OF 2
$397.00
/ month
three month minimum.
Performance coaching for men who want to train hard and recover smart.
Project Ares is a semi-custom performance coaching program for men who want to build strength, improve conditioning, and make consistent progress without ignoring recovery.
PROJECT ATHENA
FOR THE PRICE OF 2
$397.00
/ month
three month minimum.
Performance coaching for women who want to build strength, confidence, and sustainable progress.
Project Athena is a semi-custom performance coaching program for women who want a structured training plan that supports strength, conditioning, recovery, and long-term consistency.
STARTER
FOR THE PRICE OF 2
$79.00
/ month
Cancel anytime, no contract.
Ongoing training structure without high-touch coaching.
Starter is for independent clients who want continuous access to organized programming and an easy way to keep progressing after completing a training block. Rather than receiving every program at once, you work through one assigned program at a time, track your workouts in the app, and select the direction you want to take next.
TACTICAL THREE PHASE
FOR THE PRICE OF 2
$197.00
one time payment
Build strength. Develop power. Perform with purpose.
The Tactical Three-Phase Program is a 12-week progressive training system built for people who want more than random workouts. It combines strength training, muscle-building work, conditioning, loaded carries, tactical circuits, mobility, core training, and recovery work to help you become stronger, more capable, and better prepared for demanding training and real-world physical challenges.
APARTMENT GYM BLUEPRINT
FOR THE PRICE OF 2
$197.00
one time payment
Train effectively—without needing a full gym.
The Apartment Gym Blueprint is a 12-week, three-phase training system designed for people who train in apartment gyms, hotel gyms, condo fitness centers, or other limited-equipment facilities.
SELF-GUIDED 14-DAY
FOR THE PRICE OF 2
$10.00
one time payment
A simple, focused way to get moving with a plan.
Choose the 14-day program that best matches your goal, available equipment, and preferred training style. After purchase, you will complete a short program-selection form and your chosen plan will be assigned to you in the app.
PROGRAM BUNDLE
FOR THE PRICE OF 2
$39.00
one time payment
More structure, more time, and a built-in add-on.
The Program Bundle gives you a longer training block plus a second short program to support your goals. Choose one 30-day or extended program and one 14-day add-on from the available program menu. After purchase, you will complete a short selection form, and both programs will be assigned in the app.
Programs Available
Once you purchase Starter, the Self-Guided 14-Day Program, or a Program Bundle, you'll receive a short program-selection form. Choose from the options below and your program will be assigned directly in the TnR Fitness app — no waiting, no guesswork.
14-Day Programs
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14-Day Strength & Conditioning — Four workouts/week for beginner–intermediate trainees building strength, endurance, core, and consistent habits.
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14-Day Bodyweight Workout — No-equipment, full-body program with lower-body, upper-body, core, and full-body sessions plus warm-ups and mobility.
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14-Day Booty Bliss: Sculpt, Strengthen, Stretch — Targeted glute-strength, sculpting, and stretching routines over two weeks.
-
Cast Iron Body: Kettlebell Workouts — Two full-body kettlebell circuits for simple, challenging training with minimal equipment.
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HIIT Havoc: Dumbbells Only — Six dumbbell-only HIIT workouts for intermediate–advanced trainees.
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Metabolic Athlete Circuit Program — Five fast-paced metabolic circuits using bodyweight and dumbbells.
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Total-Body Blast Program — Full-body strength-and-cardio training built around functional movement and minimal rest.
30-Day Programs
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30-Day Final Fat Loss — Resistance training, conditioning, recovery cardio, and mobility combined for a month-long fat-loss plan.
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30-Day Metabolic Reboot — Three-day rotation blending bodyweight, resistance, and mobility work.
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DualBell Fusion: Sculpt and Burn — Four-week dumbbell-and-kettlebell program combining strength training and HIIT to build lean muscle and burn fat.
8-Week Programs
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8-Week Full Body Beginner Bands — Alternating upper/lower band workouts, 3x/week, with an optional Saturday core circuit. Built for minimal-experience clients with band access.
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At Home: Bodyweight/Calisthenics — Bodyweight strength, endurance-circuit, and interval training 3x/week with progress assessments at start, week 5, and week 8.
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At Home: Bodyweight/No Equipment Program — Two 4-week blocks of unscheduled bodyweight workouts and stretch routines you complete on your own timing.
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At Home: Free Weights (3x/Week) — Full-body strength program (squat & push / deadlift & pull / lunges & accessories) with the same assessment structure.
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Bodyweight Burn: 4-Week Metabolic Makeover — Strength, cardio, and HIIT combined using bodyweight-only training for fat loss and metabolic conditioning.
Starter Members Only
-
52-Week Journey — A full-year plan built from 13 progressive four-week phases, each unlocking automatically as you advance. Available as an add-on for Starter members; not included with Self-Guided or Program Bundle.