At Train Hard and Recover Smart, our mission is to empower individuals to optimize their health and well-being through a balanced approach to fitness, nutrition, and self-care. We believe in the power of hard work and dedication, coupled with intelligent recovery strategies, to help our audience reach their fullest potential. Through engaging content, expert advice, and practical tips, we aim to educate, inspire, and support our community in their journey towards improved physical and mental performance. With a focus on sustainable practices and a commitment to individual needs, we strive to create a positive and inclusive environment where everyone can thrive and achieve their goals. Together, let's train hard, recover smart, and transform lives.


Empowering men over 30 to redefine and rediscover their prime fitness, we envision a community where strength transcends physical boundaries, resilience becomes a mindset, and each individual, armed with knowledge and support, achieves their peak vitality. Together, we are forging a path to holistic well-being, celebrating progress, and inspiring a lifelong commitment to prime fitness.


Nutritional Coaching

Nutrition coaches work with the general population to facilitate the inclusion of healthy eating behaviors and empower their clients to take responsibility for their own health,” says Sutton. “They are mentors and leaders who guide their clients toward a healthier lifestyle.

Online Coaching

Online coaching is the opportunity to receive professional support through a computer or mobile device—a tablet, iPad, or smartphone—that has an internet (online) connection .

Fat Loss 3.0

Lose 20 pounds in 12 weeks or less" is a dynamic program designed for rapid, sustainable weight loss. With a focus on science-backed strategies, personalized nutrition plans, and high-intensity workouts, participants can achieve significant results in just 12 weeks. Guided by expert coaches and supported by a community of peers, this program empowers individuals to shed excess weight and reclaim their health.



Personal Trainer and Nutritional Coach

Thomas Flanagan is a highly skilled and dedicated certified personal trainer with nine years of experience, holding certifications from the National Academy of Sports Medicine (NASM) as a Fitness Nutrition Specialist, Weight Loss Specialist, Behavior Change Specialist, MMA Conditioning Specialist, and Performance Enhancement Specialist. He also possesses a Precision Nutrition Level 1 certification, along with various certifications from RockTape, including FMT Basic and Performance Taping, and FMT Blades and Blades Advanced. With a solid foundation in exercise science, Thomas is currently pursuing his Bachelor's degree in Exercise Science at Bryan University.

In addition to his extensive fitness background, Thomas served in the military for an impressive 20 years, retiring as a Chief Warrant Officer - 2 from the US Army in 2016. This unique combination of military experience and fitness expertise positions Thomas as a specialist in helping veterans successfully transition to civilian life and assisting service members in reaching their full potential.

Passionate about helping individuals achieve what they believe to be unattainable goals, Thomas invests his expertise, dedication, and care into his clients' aspirations. He specializes in tailoring fitness programs to meet their specific needs and empower them to reach new heights. With a focus on assisting veterans in their transition to life after serving, Thomas understands the challenges they face and provides personalized guidance to help them thrive in their new chapter.

If you're seeking a trainer who will be equally committed to your goals as you are, Thomas Flanagan is the ideal choice. With his comprehensive knowledge, wide range of certifications, military background, and genuine passion for empowering others, Thomas is dedicated to helping you achieve your fitness objectives and unlock your full potential.


Tips #1

Make your appointment with yourself to workout.

Tips #2

Find a plan or coach to keep you accountable and on track with your goals.

Tips #3

Be consistent with your workouts each week and stick to the 80/20 rule with your nutrition plan.


Here are some sample exercises for some body parts with a rep and set count.

Give these a try during your next trip to the gym. If you superset them, put two of them together with no rest between exercises, then rest about 45 to 60 seconds between sets.

Everyday work to be better than you were yesterday.


Barbell Bench Press • 4 sets of 8 reps


Seated Dumbbell Press • 4 sets of 10 reps​


Barbell Bicep Curls • 3 sets of 10 reps


Lat-pulldowns • 4 sets of 10 reps


Leg Extensions • 4 sets of 10 reps


Rope Pushdowns • 3 sets of 15 reps