Train Smarter. Eat Better. Stay Consistent.

The trusted online fitness coach for dads.

Start Your Journey

WEIGHT LOSS BUILD MUSCLE

Flexible Dieting

Losing weight shouldn’t mean giving up everything you enjoy. At Tone & Muscle, we coach you to create a realistic way of eating that fits your lifestyle, not fight it. You’ll get custom macronutrients, flexible nutrition guidance, and consistent accountability to keep you on track. Whether you’re starting fresh or restarting, we’ll help you build habits that last and results you can see.

Take the First Step

Muscle Building

Building muscle starts with structure and consistency. Your plan is tailored to your body, experience, and available equipment. You’ll train smarter with proven methods that build real strength, improve definition, and prevent burnout. Every phase adjusts as you grow, keeping progress steady and results visible.

Unlock Your Strength

Expertise

NSCA-CSCS®

Science-based hypertrophy rooted in elite athletic periodization protocols.

Longevity

Pilates Core

Biomechanical correction to improve postural alignment and orthopedic safety.

Educational

Nutrition

Sustainable, flexible fueling strategies focused on long-term macronutrient education.

Support

1-on-1 Oversight

Data-driven accountability through monthly reviews and 24/7 high-touch support.

The Crew Success Stories

      EXCELLENT  
   Based on 50 reviews 
    
 
 
 
   
 
 
       Posted on Google  
   
   James Richter 
 
 
 
 Trustindex verifies that the original source of the review is Google. Did a 21 Say Nutrition Challenge. Patrick was outstanding at connecting with each person in the program. He also provides a safe space for men and women to be vulnerable and talk about their struggles with fitness, nutrition, and body image. Thank you Patrick for such a great experience.
  
 
      Posted on Google  
   
   William Byansi 
 
 
 
 Trustindex verifies that the original source of the review is Google. Just had an awesome experience at the gym with Pat! Now I feel more confident and energized, which is translating to my soccer game. Huge shoutout to my instructor for taking the time to guide me through the machines - top-notch expertise!
  
 
      Posted on Google  
   
   Yaakov Mark 
 
 
 
 Trustindex verifies that the original source of the review is Google. Lost 14 pounds after finishing the 21 day challenge and learning the secrets to losing weight.
  
 
      Posted on Google  
   
   Patrick Mongeau 
 
 
 
 Trustindex verifies that the original source of the review is Google. Pat is an awesome guy. I did his 21 Day Challenge and was able to use the information he gave me to drop 25 pounds. What's best about the videos is how much more informed I am about calorie intake vs. types of food to eat. Everyone keeps mentioning how healthy I look, and I've been able to maintain the style of eating and keep the weight off for a month already.
  
 
      Posted on Google  
   
   Chris Weiler 
 
 
 
 Trustindex verifies that the original source of the review is Google. Pat is top notch.  He is an excellent personal trainer, and also knows quite a bit about nutrition. I would recommend Pat to anyone.
  
 
      Posted on Google  
   
   Angel Starr Photography 
 
 
 
 Trustindex verifies that the original source of the review is Google. I honestly can’t recommend Pat enough! He has been amazing to work with. From the very first session, he made me feel comfortable and motivated. Pat really took the time to understand my goals and tailored the workouts to fit me. I’ve seen real progress and actually enjoyed my sessions — which says a lot! He’s super encouraging, patient, and fun to work with. If you’re looking for a personal trainer who genuinely cares and will help you stay on track, Pat’s the one. I’m so grateful for all his help and support! I dropped 3 dress sizes and feel amazing.
  
 
      Posted on Google  
   
   CTJoelle 
 
 
 
 Trustindex verifies that the original source of the review is Google. I came to see Pat after many years of inactivity and sitting at a desk 10 hours a day. It was really hard to get out of my rut and start moving again. But he motivated me and gave me the tools to stay on track, and didn't beat me up (too much, haha!) if I slacked off. His methods were of motivation, encouragement, accountability, and hand-holding if needed (which I did!). He is generous with his time and knowledge and loves to simply help people get healthy! It was a pleasure working with Pat and well worth the investment.
  
 
      Posted on Google  
   
   Katie Paschalides 
 
 
 
 Trustindex verifies that the original source of the review is Google. Working with Pat via his online program has been one of the best decisions I’ve made for my health and mindset. I’m in my late 30s but with the body of an 80-year-old (no exaggeration), and Pat has approached everything with patience, care, and a clear plan tailored to my needs. He genuinely cares about my success-not just physically, but mentally too. In just 3 months, I’ve gained muscle, lost weight, and most importantly, gained confidence I didn’t know I was missing. It’s been a total game changer for me. If you’re looking for a trainer who listens, adjusts to your needs, and makes you feel capable again, Pat’s your guy.
  
 
      Posted on Google  
   
   Tim Smith 
 
 
 
 Trustindex verifies that the original source of the review is Google. Pat motivated me to make the dietary changes I needed and show up for our workouts. I lost 30 pounds and feel great! Thank you Pat!
  
 
      Posted on Google  
   
   Mike Gooding 
 
 
 
 Trustindex verifies that the original source of the review is Google. Pat brings a unique approach to fitness and weight loss that is refreshing in today's online world.  He's not peddling supplements or a secret quick fix - quite the opposite. Pat introduced a new way of thinking about food and my relationship with it.. he gave me the tools and walked me thru what I needed to establish good habits.  Simply put - if you fully commit to Pat 100% he will get you to where you want to be. Pat is genuine and a real dude who cares about the people who commit to him. Also his smoothies changed my life. Thanks Pat.

A Word

From Our Founder

“Most people think fitness means giving up your life for the gym. I think the opposite. The goal is to train and fuel in a way that fits your life and makes everything else better. You don’t need perfect equipment or a strict diet. You need a plan that challenges you, keeps you consistent, and reminds you that strength is built one choice at a time.”

– Pat Doherty

The Blueprint for Sustainable Progress

Watch how our coaching adapts to you.

Getting under 15% body fat and staying strong shouldn't feel like a second job. In this short breakdown, I show you the exact framework we use to help busy dads build a body they’re proud of without sacrificing family time or their favorite foods.

How does the program work when I don’t have access to a full gym?

We build your training program around the equipment you do have—whether that’s dumbbells, resistance bands, a home gym, or no equipment at all. We adjust monthly to keep you progressing toward your goals.

What sort of nutrition support is included?

No foods are off limits, no supplements are required. We take your diet as it is now and mold it over the course of months to hit your weight loss and muscle building goals. With weekly coaching, we teach you how to make food choices confidently so you’re not guessing anymore.

How much coaching and support will I receive?

With a weekly 1 on 1 call plus on-going text support, you have the ability to get your form checked, nutrition choices monitored, and questions answered by a coach that knows what your goals and limitations are.

How soon will I start seeing results?

Most clients begin to notice progress within the first few weeks. Energy improves first, then strength and visible definition follow. Real, lasting results come from consistent training, proper recovery, and steady nutrition—all built into your plan.

Is this program suitable for beginners?

Yes. Every program starts at your current fitness level. Your Coach adjusts your training volume, intensity, and form guidance so you can build safely and gain confidence as you go.