"I Am Not Sitting On The Sideline." - JOE
THE REAL SYSTEM A COACH USED TO
REBUILD HIS OWN BODY AT 32
And It Has Held For 5 Years
The exact plan he now teaches other men. No gimmicks. No starving. No living at the gym. Just lean, strong, and able to show up for your family.
WORKOUT
METHOD
HAND
PORTIONS
BETTER
SLEEP
DAILY
TRACKERS
THIS PLAN WILL HELP YOU
Drop the belly and hold onto your muscle, at your own pace
Get off the floor, carry the gear, and haul the kids without paying for it the next day
Fit the shirt and the pants you used to wear
Say yes on a Saturday instead of watching from a chair
Stop starting over every January and finally see it through
Feel like yourself again, only stronger
WHO IS THIS FOR
Nobody decides to fall off.
It happened one small decision at a time, over years, and none of them felt like anything at the time.
A skipped week.
A few too many.
Missed sleep night after night.
Work got busy. Kids showed up...
And the whole time, the picture in your head never updated.
In your head you are still the guy who could do anything. Run it. Lift it. Carry it. Go again the next day.
That picture is comfortable, and it stays right where it is, because you are busy and nobody is checking.
Then something small gives you a reality check.
A day hike that should have been easy. Getting up off the floor and hearing yourself make a noise. Carrying your own gear and needing a second. Running one mile and finding out one mile is hard now, when you used to run ten without thinking about it.
That is the moment.
And this is where every man over 35 takes one of two paths.
One notices, and does nothing.
He explains it away. It is just my age. I'm too busy.
He tells himself he will get to it.
After this project.
After the holidays.
After things slow down.
Things never slow down.
A year goes by.
Then another.
The gap gets wider, the hole get deeper, and the goal is nowhere in sight.
The other man notices, and owns it.
He does not argue with the number. He does not blame the years.
He says yes, that is where I am, and he starts that week.
Not perfect. Not with a gym membership he will use twice.
He just starts, one ordinary day at a time, and then stacks another one on top of it.
Joe was the first kind of man for years.
Then he became the second kind.
At 32 he was almost 200 pounds with a 37 inch belly and blood pressure around 140 over 90. He rebuilt himself from the ground up. He is 37 now, and it has held for five years.
This plan is for the second kind of man.
If you are still reading, you already noticed.
And I think you already know which kind of man you want to be.
You have tried the quick fixes.
The 30 day challenges.
The plans that work until the first genuinely busy week.
This is not that.
This is the real system.
It is the exact plan Joe used to rebuild his own body and health after he let it slip away, and it is the same system we use in person with our male clients, every day, in our studio.
You are not getting a watered down version.
This is the whole thing, and it works.
This Isn't Theory. It's What We Do.
JOE MILLER
Founder & Head Coach
I'm Joe. Coaching has been my life's work on and off for almost 20 years, and in 2022 I opened our Kokoro studio in Atlantic Beach, Florida.
Capable is the exact system we use with our male clients, built on real standards. Every menu, every swap, every choice in this book is one I would hand a man standing in front of me in my gym. Now it's yours.
This isn't theory. It's what we do.
A real coach. A real system. Real success.
MEET Joe
Joe was a high school athlete. Then active duty military, where a seven-minute mile for ten miles was a normal day and he deadlifted 550 pounds.
Then life happened. He fell off. He drank too much. It crept up slower than he ever noticed.
Here is the tricky part. The picture in his head never updated. In his head he was still that guy, fit and ready for anything. Then normal days started getting hard. Day hikes became a burden. Getting up off the floor. Carrying his own gear. Running a single mile was a struggle, which was insane to him, because he used to run ten without thinking about it.
By 32 he was almost 200 pounds with a 37 inch belly. His blood pressure ran around 140 over 90. His sleep was wrecked. He hurt in places he never used to hurt.
Then he found the real problem. He was not starting fresh. He was starting with over a decade of wear and tear. Old injuries. Years of drinking. Habits he had let run way too long. He had to fix all of that too, not just get in shape.
So he built this exact system and used it on himself. Three lifts a week. He moved every day. He carried heavy things and ran easy miles. He ate with his hands and put protein first. He slept like it mattered. And he started dumping his head onto paper instead of burying it.
It took about a year and some change. Not six weeks. Not ninety days. Ordinary days, done well, stacked up.
That year was not clean, and the years after it were not either. A nerve problem shut his chest down for three months and he could not press. Years later a nerve issue in his jaw took jiu jitsu and surfing away for a while. He even broke a toe on the mat.
None of it stopped him, because this system works around pain instead of through it. You do not quit and you do not push into it. You swap the movement, keep the habit, and let the sore part heal.
He only lost 5 pounds on the scale BUT he became a different man.
The scale barely moved. The body completely changed. He lost fat and kept the muscle. That is what "capable" is made of, and it is exactly what this book teaches. Not a bodybuilder. Lean, strong, and able to do anything.
In his own words:
"I hit my lowest point at 32. I am 37 now, and it has held for five years. I can mountain bike, roll jiu jitsu, and do anything I want. The scale was never the story. My health was."
REAL MEN. REAL RESULTS.
Results vary from person to person. This is a general fitness and nutrition plan, not personalized medical advice. Talk to your doctor before starting any new exercise or eating plan.
The SYSTEM That Actually WorkS
Getting lean and strong after 35 is not complicated.
It is four simple things, done most days, for a long time.
Train. Three 50 minute strength circuits a week, done at home with almost no equipment. Every station and every rep laid out for you. No guesswork.
Eat. Your hands are your portion guide. Four food groups, no counting calories, ever. Works at home, at restaurants, anywhere.
Recover. Move every day. Ruck with a weighted pack and log easy miles. Protect your sleep like an appointment. This is where your body actually changes.
Mind. Five minutes on paper a day. Gratitude in the morning. A brain dump at night. Emotional control is a trained skill, and it is what keeps you steady when life pushes.
Most plans for men only give you the workouts and the food. Capable also walks you through the five phases every long journey moves through, so nothing catches you off guard.
Most men quit because nobody told them what was coming. We are telling you now.
TAKE A PEEK INSIDE
Your Complete Weight Loss and Strength Plan
Instant digital download
Printable PDF, 51 pages
US Letter size (8.5 x 11 in)
Read on any device, or print at home
Yours instantly after purchase
The At-Home Strength System
Almost no equipment required.
The Hand-Portion Eating Method
Protein first. No counting calories, ever.
Sleep, Mindset & Stress Tools
The part that makes it actually stick.
Printable Daily, Weekly, & Monthly Trackers
Print them as often as you need.
The 5 Phases and Coaching Corner
So nothing on the journey surprises you.
Joe's rebuild took about a year, training the same way we train men in our studio.
If you did this exact plan in person with us, the same way Joe did, it would cost
$7,164.
Today, you can get that same plan, laid out step by step, as an instant digital download.
Today's Price: $44
No monthly fees. Just the entire system, in your hands, today.
I tried a few different personal trainers and it was never the right fit for me & my goals/beliefs. After my first consultation meeting Joe at Kokoro his approach to living a healthier life as a whole aligned perfectly to what I wanted to achieve. His focus on not only physical fitness but also mental & spiritual health is really refreshing. I learned how to choose healthier options while shopping for groceries and making more nutritious meals. Whether you’re training with Joe, Gabe, or Beth, they make each class so motivational & welcoming. One of the main reasons I didn’t go to the gym before is because of the lack of confidence in going on my own but thanks to them I have gained so much confidence in myself and leading an overall healthier lifestyle. I can not thank you guys enough I truly appreciate each of you! I recommend this place to everyone no matter what fitness goals you have!
Kokoro is a game-changer! The accountability will keep you on track, with coaches who genuinely care about your progress. Every session brings fresh, engaging workouts, so it never feels repetitive. The small group setting fosters a supportive vibe, making every “sweat credit” you earn fun and motivating. Highly recommend!
I joined Kokoro last summer with the goals of losing 5 lbs and improving strength and flexibility. Completed 16 of 18 workouts during the initial 6 week period and continued for a total of 65 workouts in 9 months. I’m back to my high school weight after losing 10 lbs and can move without stiffness or pain in areas that have bothered me for 20 years. Perhaps most importantly I modified my diet to remove fried foods and soda, reduce alcohol and desserts, and increase plant-based foods. This is the best gym I’ve ever joined Joe and Mindy are great people and will empower you to achieve your goals and then some.
Kokoro has truly transformed my life. As someone in their mid-30s who was quite out of shape, I was extremely hesitant about stepping into any gym. I had basically given up on my health and expected to be unhealthy for the rest of my life. I saw an ad on social media about their six-week workout program. I messaged the gym and went in for a low pressure, straight forward consult about their philosophy. The owner actually met one-on-one with me, was extremely easy going and encouraging from the start. He literally said “we may not be the place for you, but we want to help you no matter what.” I was taken back by the honesty and decided to join their nutrition program and exercise classes. Every class is like having your own personal trainer. The results have been phenomenal - I’ve lost nearly 25 pounds and no longer need any prescriptions - and I’ve still got a week and a half to go. The coaches are incredibly supportive and always available, guiding me through every step of my health journey. While the programs do come at a cost, they are worth every penny considering the return on investment - not just in terms of weight loss, but overall well-being. Kokoro is more than just a gym. It’s a community of like-minded individuals who genuinely encourage each other to lead healthier lives. There are elite athletes and regular guys like me all in one class just working on self improvement. If you’re serious about making a change, this is the place to be!
From the first time I walked into Kokoro Gym for my free Assessment, I felt right at home. They explained their philosophy on Health, Fitness and Diet. They have a 6 week challenge, and I followed it to the letter and lost 30 pounds! I stayed with it and by 20 weeks I had lost over 50lbs! If you want to get healthy and lose some excess weight, I Highly recommend Kokoro. The owners and trainers are highly motivated and very involved in your success!
I am so grateful for this place! I have tried programs before but Joe and Mindy go above and beyond. Not only do their work out routines allow you to set your pace but they also help you with your mental state and educate you on nutrition ( which is something I definitely needed ). I am seeing results and feeling better about myself. If you want to become healthier, Kokoro is the place to be. It's that simple. Best of luck to you on your fitness journey!
Incredible gym for anyone looking for results! Joe and Mindy are progmatic coaches who focus on creating a custom roadmap to best assist you in reaching your health goals. If you are looking for real results and accountability, Kokoro is the team for you!
This gym is a game-changer! After a year, I’ve packed on muscle and boosted my stamina with consistency. Great deadlift and technique coaching. The gym is always spotless, and the welcoming vibe keeps me motivated. Five stars!
Life changing health, fitness and nutrition program! A welcoming setting for people of all shapes, sizes and levels of fitness. Joe makes every class as safely difficult to push you to your limit but with a focus on your total health and overall well being. You will also learn rolling, stretching, hydration and nutrition which all combine to make you feel, move and live your best life. It’s a MUST try for anyone that wants to be healthier and more fit!!!
Fantastic team here at Kokoro! No frills program to get you into a healthy, sustainable lifestyle where you look and feel your best. Kokoro provides the much needed accountability to stay on track whether you’re brand new to working out or an experienced athlete looking to get back in shape.
Started coming here around mid-late January. In just 6 short weeks, I'm back to the way I was in my early 20s (I'm 28). Recurring Customers at my job have all started not to recognize me due to my drastic change in looks, Its hilarious! Huge thanks to Joe, Mindy and Beth for kicking me into shape and bringing me back into good health, peace of mind and larger in spirit. They're the BEST!
Very fun and motivating! Perfect for someone who doesn’t know what to do or want to think about what to do! They come up with a plan and everything is set up for you each session to reach your goals! Highly recommend!
Joe is an awesome trainer. Great class structure and I don’t leave feeling like I got hit by a truck. Definitely worth the visit to try them out!
The Kokoro Team does a great job of assisting to meet you fitness goals.
Great place.
Results vary from person to person. This is a general fitness and nutrition plan, not personalized medical advice. Talk to your doctor before starting any new exercise or eating plan.
Start Your Journey
WHAT'S INSIDE
The full strength system you can run at home, in the garage, or in a hotel room.
The Short Version, for the days you only have 20 minutes.
The hand portion eating method. No counting calories, ever.
Rucking and easy Zone 2 cardio, built right into the week.
Sleep, Stoic mind, and stress tools that make the results actually stay.
Printable daily, weekly, and monthly trackers.
Joe's real story, in his own words, and the five phases every journey moves through.
A Coach's Corner that answers the questions that always come up, before you hit them.
KŌKŌRŌ
HEALTH AND FITNESS
If you have any trouble opening or printing your file, message us at [email protected] and we will make it right. This is a general fitness and nutrition plan, not personalized medical advice. Consult your doctor before beginning any new diet or exercise program. This is a digital download. All sales are final.
Real client photo, used with permission. Results vary.
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