Welcome to TnR Fitness
At TnR Fitness, we believe it’s never too late to reclaim your health, energy, and confidence. Whether you're a veteran, a busy professional, or someone over 30 looking to make a change, you’ve come to the right place.
Our mission is simple: to help you transform your life with tailored fitness, practical nutrition strategies, and effective recovery methods through our signature Vitality Reset Program
I know what it’s like to start over. As a retired Marine Corps and Army veteran who overcame my own health challenges, I’ve dedicated my life to empowering others to rediscover their strength—physically, mentally, and emotionally.
Here, you’ll find inspiring transformation stories, valuable tools, and resources to guide you on your journey. Whether you're taking the first step or you're ready to dive into a structured program, TnR Fitness is here to support you every step of the way.
It’s time to take charge of your health. Let’s start your transformation today!
Your Journey Starts Here: The Vitality Reset Program
Warrior Foundation Method
This is where it all begins! We’ll focus on building a solid foundation through corrective exercises, mobility work, and a personalized plan to address any aches or limitations you might have. This pillar will help you establish strength, stability, and resilience to tackle your fitness journey with confidence.
Resilience Revolution Blueprint
Once your foundation is strong, we shift to building mental and physical resilience. This pillar will strengthen your mindset, helping you handle life’s stressors with ease and stay laser-focused on your goals. Motivation may come and go, but this pillar will equip you with the tools to stay consistent, rain or shine.
Elite Empowerment Protocol
Here’s where the magic happens! In this final pillar, you’ll take charge of your wellness journey with confidence and independence. We’ll work on empowering you to sustain your progress, push past new challenges, and ultimately, take control of every area of your life.
Ready to get started?
TESTIMONIALS
What others are saying
So grateful to have Tom as a coach. He seriously has a way of putting together the perfect plan to help you reach your goals.- Isabelle Lozano
Getting in a routine has helped my energy levels. Your posts are motivational for my to start my day. - Nick Slate
It has been a total success for me. The nutrition plan was built for my needs not just for weight loss and energy levels. How to eat real food and portion sizes were. - Shannon Ingraham
The structure kept me from doing other things and it was easy to fit in to my day knowing my workouts were only 45-60 minutes long. - Sierra
Why TnR Fitness?
We create fitness and nutrition plans that adapt to your lifestyle, whether you're a veteran, a busy professional, or just looking to feel your best again.
With years of experience and certifications, plus a personal transformation journey, you’re in capable hands.
We focus on fitness, nutrition, and recovery—giving you a complete system for long-term success.
Our clients have achieved incredible transformations. Your story could be next.
Discover the TnR Difference
MEET THE FOUNDER & CEO
Hey, I'm Thomas!
A Marine Corps and Army veteran, Thomas Flanagan knows what it means to lead, persevere, and overcome. After retiring from service, Thomas shifted his focus to a new mission: helping others transform their health and rediscover their vitality. Having personally lost 58 pounds and rebuilt his own fitness, he understands the challenges and victories that come with reclaiming your health.
Thomas is the founder of TnR Fitness , where he specializes in empowering veterans, busy professionals, and individuals over 30 to take charge of their fitness, nutrition, and recovery. With over eight years of experience in macro-based nutrition coaching, a bachelor's degree in Exercise Science, and multiple certifications—including NASM-CPT, Precision Nutrition Level 1, and MMA Conditioning Specialist—Thomas combines education, personal experience, and a passion for helping others into a holistic approach to fitness.
Thomas’s clients don’t just train—they transform. Through his
Vitality Reset Program, he provides a complete system for sustainable success, focusing on fitness, nutrition, and recovery tailored to each client’s goals and lifestyle. His mission is simple: to guide you toward being the healthiest, strongest version of yourself—inside and out.
When Thomas isn’t coaching clients, he’s working to inspire others through his book, Nutrition Revolution: Master Your Plate for Life, and his podcast, Train Hard and Recover Smart. Whether you’re looking to lose weight, gain muscle, or improve your overall well-being, Thomas’s story and expertise serve as proof that transformation is possible at any stage of life.
Marine Corps & Army Veteran: A leader with a background in discipline and perseverance, now helping others transform their lives.
Experienced Coach & Nutrition Expert: Certified in NASM-CPT, Precision Nutrition Level 1, and more, with a degree in Exercise Science and nine years of macro-based coaching experience.
Transformation Specialist: Personally lost 58 pounds and rebuilt fitness, inspiring others through the Vitality Reset Program, Nutrition Revolution, and the Train Hard and Recover Smart podcast.
Ready to Transform Your Health and Rediscover Your Best Self? Let’s Get Started!"
Click below to learn more about the Vitality Reset Program.
Who's This Perfect For
Veterans
Busy professionals
individuals over 30
anyone ready for change
new personal trainers
Parents and caregivers
People Ready to Take Control of Their Health
Plateaued gym-goers needing progress
Weight-loss seekers ready for change
This 2-week program is designed for beginners and intermediate-level individuals to build strength, improve endurance, and boost confidence. With 4 structured workouts per week (3 gym-based and 1 at-home), personalized macro-based nutrition plans, and expert coaching, you'll have all the tools you need to kickstart your fitness journey. Stay motivated with daily check-ins and join a supportive community as you transform your health and fitness!
Nutrition Revolution
is your ultimate guide to achieving sustainable health through practical nutrition. Written by Marine Corps and Army veteran turned fitness coach, Thomas Flanagan, this book combines years of experience and proven strategies to simplify eating, master your macros, and build lasting habits. Whether you're looking to lose weight, boost energy, or take control of your health,
Nutrition Revolution
empowers you to transform your plate—and your life—for good.
TnRFit Supplements are designed to support your health and fitness goals with high-quality, science-backed ingredients you can trust. Whether you're building strength, boosting recovery, or enhancing overall wellness, our supplements provide the nutrition your body needs to perform at its best. Created with simplicity and effectiveness in mind, TnRFit Supplements are the perfect complement to your fitness journey.
The Train Hard and Recover Smart Podcast is your go-to resource for actionable fitness advice, expert insights, and inspiring stories. Hosted by Thomas Flanagan, a veteran and experienced fitness coach, this podcast covers everything from effective training strategies to recovery tips that maximize results. Whether you're a seasoned athlete or just starting your fitness journey, you'll find valuable tools and motivation to help you train smarter, recover better, and live your healthiest life.
The Guide to a Better You Blog is your resource for practical tips, expert advice, and actionable strategies to improve your health, fitness, and overall well-being. From workout techniques and nutrition hacks to mindset shifts and lifestyle tips, each post is designed to help you become the best version of yourself. Whether you're starting your journey or looking to elevate your progress, this blog has the insights you need to succeed.
Access a collection of free tools designed to kickstart your health and fitness journey.
This Google Drive includes:
Nutrition eBook: Learn the fundamentals of eating smart and mastering your macros.
Healthy Recipes: Delicious and easy-to-follow recipes to fuel your progress.
Fitness Journal: Stay on track with your goals by logging workouts, meals, and progress.
Download these resources today and take the first step toward a healthier, stronger you!
Want to work with us?
Ready to transform your health and fitness with a program tailored to your lifestyle and goals? Join TnR Fitness and get the support, expertise, and results you deserve. Let’s build a stronger, healthier you—together!
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