ATTENTION: Bootcamp is STARTING September 2025
Located at "The Central Roller Mills" in Central, SC!
Accelerate Your Results With
12 WEEKS of BOOTCAMP
Fitness & Nutrition Coaching
Drop the inconsistency and receive the customized guidance, accountability, and support that has helped hundreds of men and women take control of their health for good.
Accelerate Your Results With 90 Days of Customized 1:1 Fitness & Nutrition Coaching
Drop the inconsistency and receive the customized guidance, accountability, and support that has helped 500+ men and women take control of their health for good.
"I feel like I am getting my life back! "
- Sallie
Have you ever felt like…
No matter what you eat or how you train, you still don’t like what you see in the mirror?
Or that even though you’re counting calories or cutting out food groups, you can’t seem to sustain the results?
Or that maybe, you just don’t have the “right metabolism” or the “right body type” to get fit?
The truth is, getting and staying fit is so much simpler than most of us allow it to be…
Hi, my name is Trai Murphy and I’m inviting you to the most effective 12 Weeks of fitness and nutrition you’ve ever experienced.
For the last 20+ years, I’ve helped people like you move past “diet mentality” to finally achieve dramatic, sustainable results.
Unlike most programs that set you up to rely on complicated systems, expensive meal plans, and unrealistic workout schedules that are destined to fail once the program ends…
My goal is to strip away all of the unnecessary “rules” and help you create a plan you can commit to so you can unleash a fitter, happier, and healthier version of yourself in just 12 Weeks.
What’s Included?
FITNESS
Group workouts based on your schedule in a hybrid model (can't make it to our session - no problem!) this program is built for flexibility!
2 Weekly in person group workout sessions to help you improve your form, answer questions, and monitor progression
Bi-weekly progress check-ins and plan adjustments
NUTRITION
Custom meal plans based on your grocery budget, preferences, and goals
Easy-to-follow recipe guides for any dietary restrictions
Bi-weekly check-ins and plan adjustments
ACCOUNTABILITY
Custom 12 Week Roadmap with bi-weekly check-ins
Unlimited App access
Private Group access with your fitness team and community to cheer you on!
WHY Work With Me?
20+ years of expert experience in strength, rehabilitative, and adaptive fitness
Smart, safe programming that actually works — not just trendy workouts
Small-group format for personal attention without the intimidation
Inclusive coaching style with modifications for postpartum, injury, or adaptive needs
Access to the FitTechniques app with guided workouts & accountability between sessions
Built-in progress tracking: bi-weekly check-ins, measurable goals, and long-term results
Real community and connection — not just a workout, but a tribe
Proven system to boost strength, energy, and confidence in just 12 weeks
Here’s What’s Possible In Just 12 weeks …
Why Does This
12 week bootcamp Program
Work So Well?
My approach works because it’s about uncovering what works for YOU.
Don’t like kale? It won’t be in your meal plan. Only have 15 minutes per day to work out? Then let’s find the most effective way to move your body in those 15 minutes you have to spare.
As a coach, it’s not my job to hand-feed you new, impossible rules to follow — it’s my job to know the research, know the science, and have the tools available for you so you can be guided towards what feels good for you.
That’s what’s different about working with me, and that’s why this program has produced fast yet sustainable results for more than 100 people like you.
“Always supportive with my questions and concerns. Great motivator and understands my setbacks. Trai is awesome!!!”
- Monica
What to Expect In the
12 Week bootcamp Program
WEEK 1
Kickoff + Foundations
You'll set your goals, get your starting stats, and meet your coach & team.
- We’ll teach you how to move with confidence and proper form — no guessing.
- You'll get access to our fitness app to keep you consistent and accountable.
WEEK 2
Core & Control
- Focus on core activation & joint stability
- Start using your app workouts 1–2x weekly
- Discover how to activate your core properly — not just "do abs."
- You'll learn safe, effective movement patterns that build a strong foundation.
WEEK 3
Strength You Can See & Feel
- You'll start lifting with confidence — even if you’ve never touched weights.
- Workouts focus on full-body function to help you move better, not just sweat more.
- First body check-in: see how you’re progressing already!
WEEK 4
Real Life. Real Consistency.
- You’ll learn how to build momentum — even when life gets busy.
- We’ll talk realistic nutrition tips that support energy and fat loss (no diets).
- Motivation stays high as we hit the 1-month mark.
WEEK 5
Mind-Muscle Mastery
- You'll start feeling the difference in how you walk, lift, and recover.
- We slow things down to improve quality, not just speed.
- Your strength starts becoming a part of your identity.
WEEK 6
Power Up
- You’ll experience more energy, stronger lifts, and shorter recovery time.
- We’ll safely increase challenge using supersets and circuits.
- Second check-in: your hard work is adding up — and showing up.
WEEK 7
Reset. Refocus. Recommit.
- Life happens — so we build in recovery and mobility to keep your body happy.
- You’ll feel supported, not judged, through the ups and downs.
- This week reminds you: progress is never all-or-nothing.
WEEK 8
Strength + Endurance
- We turn up the dial. More reps, more confidence, more YOU.
- You’ll move like an athlete — even if you’ve never felt like one before.
- Group momentum is strong, and so are you.
WEEK 9
Core & Stability Challenge
- This week focuses on building a rock-solid midsection and improving balance.
- Bonus mobility tools are unlocked in the app.
- Third check-in: we track results, so you stay motivated and proud.
WEEK 10
Strong AF (And Focused)
- You’ll reflect on how far you’ve come — physically and mentally.
- Your form is dialed in, your confidence is high, and your body feels capable.
- Nutrition & recovery tips help you stay energized and focused.
WEEK 11
Push to Peak
- You’ll be amazed at how much more you can do than you thought.
- Final assessments begin to show measurable growth.
- You’re not just “working out” — you’ve become the athlete.
WEEK 12
Graduation & Beyond
- We celebrate your wins — strength gained, inches lost, and confidence earned.
- Final progress review & personal coaching recommendations.
- You’ll leave with a plan to maintain and build on everything you’ve achieved.
This Program IS FOR YOU IF…
- You want a long-term solution to reach and sustain a healthy weight, more energy, and better mobility
- You’re done with quick fixes that burn you out and make you want to quit
- You’re a busy person who wants to find a more sustainable and effective way to get in shape
- You’re ready to show up for yourself and invest in your health
- You’re coachable and willing to make some small changes for the sake of your progress
This Program IS NOT FOR YOU IF…
You’re not willing to carve out time to show up for workouts and check-ins
You don’t have a stable internet connection
You’re still looking for a quick fix even if it means you lose your results as quickly as you achieved them
You’re not coachable
Who Is
Trai murphy?
Trai Murphy is an accomplished fitness and nutrition expert with over 20 years industry experience. She is the owner of FitTechniques Personal Training, LLC that specializes in working with clients that require help with post therapy, injury, and rehab needs to increase strength and mobility through Fitness, Nutrition, and Accountability. She has provided top level training and coaching to hundreds to help them meet their chronic pain reduction needs and weight balancing goals through fitness and nutrition through virtual and in-person programming. Along with injury strengthening Trai specializes in Women's Health, Performance Enhancement, Functional Nutrition, and Corrective Exercise.
She also volunteers time to help facilitate local youth sports events and serve the local U.S. Military Veteran population through outreach programs in adaptive fitness through her scholarship program and collaborations. She has also been able to volunteer her time in the past to help with Special Olympics events and Adaptive Sports events to allow every athlete a chance to try something new.
She and her husband, Aaron, along with their three boys enjoy calling upstate South Carolina home and giving back to the community through Personal Training, outreach, volunteer, and support roles to bring more activities and opportunities in fitness and wellness to their area.
Frequently Asked Questions:
My goal is to make sure this program is the perfect fit for anyone who joins, which is why there’s an application process. I want to set you up for success, whether it’s with this program or one that’s a better fit for your needs and goals right now.
When you click the button to apply, you’ll be taken to a short form. The questions on the form allow me to understand what your challenges are at the moment, and what you’re wanting to achieve. From there, you’ll be able to book a time and date for a FREE 45-minute call on my calendar to discuss your form and see if this program is a good fit for you. Either way, I will make sure you leave with a resource, program, or guidance that can help you with your next steps!
This program is different because you’re different! I customize your plan to YOU — your needs, your preferences, and even your schedule. I want to set you up for success, not failure, so everything we do together is highly tailored to what will work best for you to stay consistent.
Why do I need to apply?
My goal is to make sure this program is the perfect fit for anyone who joins, which is why there’s an application process. I want to set you up for success, whether it’s with this program or one that’s a better fit for your needs and goals right now.
What happens when I apply?
When you click the button to apply, you’ll be taken to a short form. The questions on the form allow me to understand what your challenges are at the moment, and what you’re wanting to achieve. From there, you’ll be able to book a time and date for a FREE 45-minute call on my calendar to discuss your form and see if this program is a good fit for you. Either way, I will make sure you leave with a resource, program, or guidance that can help you with your next steps!
How is this program different?
This program is different because you’re different! I customize your plan to YOU — your needs, your preferences, and even your schedule. I want to set you up for success, not failure, so everything we do together is highly tailored, even in a group bootcamp, to what will work best for you to stay consistent.
Do you have a guarantee?
Yes. If you show up and do the work inside of this program and still don’t get results like the hundreds of other clients who have, you’ll receive coaching until you hit the goals we agreed on in the beginning of your program.