Athletic Performance Enhancement

YOUR
WIN.
YOUR
WAY.

27 years. Every sport. Every level. From 6-year-old swimmers to 65-year-old triathletes — I build programs around you, not the other way around.

27
Years Coaching
ASCA L5
Swim Certification
6–65
Ages Coached
APE3
Swimming✦Triathlon✦Running✦Strength Training✦Road Cycling✦Mountain Biking✦Nutrition Coaching✦Sleep & Recovery✦Obstacle Course Racing✦Olympic Lifting✦General Fitness✦ Swimming✦Triathlon✦Running✦Strength Training✦Road Cycling✦Mountain Biking✦Nutrition Coaching✦Sleep & Recovery✦Obstacle Course Racing✦Olympic Lifting✦General Fitness✦
Coaching Programs

FIND YOUR LEVEL

Not sure which level fits? and we'll match you automatically.

"Elite isn't about your fitness level. It's about your commitment level. If you're ready to trust the process, there's a spot for you."

Level 1
Full Partnership
Weekly check-ins. Full coaching access. Everything included.
▼
Programming
  • Custom plan
  • All sports + general fitness
  • TrainingPeaks or Bridge Athletic
  • Updated every training block
  • Full periodization
  • Race & event prep
Coaching & Support
  • Weekly check-in (call/text/email)
  • Direct coach access anytime
  • Weekly data review
  • Mid-block adjustments
  • Race strategy included
  • Nutrition coaching included
Included
  • Sleep & recovery evaluation
  • Initial full assessment
  • Virtual / hybrid / in-person
  • Priority response
  • Upgrade / downgrade anytime
  • Most personalized option
Weekly Check-in Full Access Virtual · Hybrid · In-person
This Tier Is For You If
  • →You're ready to commit to a 3+ month process
  • →You want a coach who knows your name, your history, and your goals
  • →You trust the process even when progress feels slow
  • →You're done guessing and want a system built around you

Athletic background? Irrelevant. Commitment level? Everything.

Level 2
Structured Support
Every two weeks. Email & text access. Race strategy included.
▼
Programming
  • Custom plan
  • All sports + general fitness
  • TrainingPeaks or Bridge Athletic
  • Updated every training block
  • Periodization included
  • Race / event prep included
Coaching & Support
  • Check-in every 2 weeks
  • Coach access via email & text
  • Monthly data review
  • Plan adjustments at check-ins
  • Race strategy included
  • No direct phone access
Add-ons Available
  • Nutrition coaching
  • Sleep & recovery evaluation
  • Virtual / hybrid / in-person
  • Initial assessment included
  • Upgrade to Level 1 anytime
  • All delivery modes available
Every 2 Weeks Email & Text Virtual · Hybrid · In-person
Pricing
$249/mo
Up to 6 sessions/week included
Optional Add-ons
+Nutrition coaching  $75/mo
+Sleep/Stress & Recovery  $45/mo
Level 3
Independent Athlete
Monthly check-in. Email coaching access. Self-directed.
▼
Programming
  • Custom plan built for you
  • All sports + general fitness
  • TrainingPeaks or Bridge Athletic
  • Updates at monthly check-in
  • No mid-block adjustments
  • No race strategy included
Coaching & Support
  • Monthly check-in (30 min)
  • Email coaching access only
  • Data review at check-in
  • No text or phone access
  • No ongoing adjustments
  • Virtual / hybrid / in-person
Add-ons Available
  • Nutrition coaching
  • Sleep & recovery evaluation
  • Race strategy
  • Initial assessment included
  • All delivery modes available
  • Upgrade to Level 2 anytime
Monthly Check-in Email Only Virtual · Hybrid · In-person
Pricing
Volume Monthly 8-Week Block 12-Week Block
3x / week $129/mo $249 $367
5x / week $149/mo $289 $424
7x+ / week $175/mo $339 $498
Level 4
The Plan
Programming delivered. One 45-min check-in per 8-week block. You execute.
▼
Programming
  • Custom program built for you
  • All sports + general fitness
  • TrainingPeaks or Bridge Athletic
  • No mid-plan updates
  • No ongoing adjustments
  • No race strategy included
Coaching & Support
  • 1 x 45-min check-in per 8 weeks
  • No email / text access
  • No data review between check-ins
  • No plan adjustments
  • No assessment included
  • Upgrade to Level 3 anytime
Delivery
  • Virtual only
  • Priced by plan length
  • No nutrition included
  • No add-ons available
  • Good for self-motivated athletes
  • Upgrade anytime
45-min Check-in / 8 Weeks Virtual Only
Pricing
Volume 4-Week Block 8-Week Block 12-Week Block
3x / week $96 $179 $254
5x / week $159 $299 $369
7x / week $224 $419 $588
Your Results

YOUR PROGRAM MATCH

Based on your answers we have matched you to a program level. We also show you the levels just above and below so you can see the full picture.

Ready to get started? Reach out and we will talk through the details together.

Head Coach

GUY
GNIOTCZYNSKI

🏊
ASCA Level 5 — Top 3% Certified Swim Coach
The highest swimming coaching certification nationally. National & world-level athletes developed.
🏋️
CSCS · NASM-CPT · USA Weightlifting
Certified Strength & Conditioning Specialist, NASM Certified Personal Trainer, and USA Weightlifting certified.
📊
FMS · FCS · Running Gait Analysis
Functional Movement Screen, Functional Capacity Screen, and Running Gait Analysis — identify what is limiting you before we build your program.
🏆
Two-Time State Championship Program
Built from nothing. Rebuilt struggling programs. Results from process.
📅
27 Years · Ages 6 to 65
YMCA club through Carroll University · Every level.
🏅
Competitor & Certified Coach
Swam at nationals · 84-min marathon improvement from nutrition change.

A gym teacher noticed me during the swimming unit in gym class, told me swim practice was at 3, and said he'd see me there. That was it. Four years of high school swimming, four years of college, nationals, and 27 years of coaching later — here we are.

I've built programs from nothing, rebuilt ones that were falling apart, and coached athletes to the national and world stage. I've also coached people who'd never competed in anything, who just decided they wanted more from their body. Both matter equally to me.

Here's what I know after 27 years: nothing gets better until I know you as a person first. Your schedule, your stress, your life — not just your goals. Workouts get missed. Plans change. That's not failure, that's real life, and I build programs around it.

I'll coach you the way you need to be coached — hard push, steady encouragement, or anywhere in between. You bring the goal and the willingness to work. I'll build the system around you.

COACHING PHILOSOPHY

I don't coach programs — I coach people. Know the person first, build the plan second, trust the process third. In that order, every time.

Who I Work With

FROM AGE 6 TO 65. EVERYONE WELCOME.

If you have a goal and are willing to put in the work, I am willing to build the program.

Competitive Athletes
  • →Swimmers — youth through masters, pool and open water
  • →Triathletes — sprint through Ironman distance
  • →Runners — 5K through ultramarathon
  • →Cyclists — road and mountain bike
  • →Olympic lifters
  • →Obstacle course racers
  • →Multi-sport and speed skating athletes
Lifestyle & Fitness Clients
  • →Adults who want to get fit and feel better
  • →People returning to fitness after a break
  • →Older adults focused on healthy aging and mobility
  • →Anyone managing an injury or physical limitation
  • →Nutrition clients — fueling and body composition
  • →People who need structure and accountability
  • →First-timers who have never worked with a coach

YOUR WIN STARTS WITH A CONVERSATION

Take the 3-minute quiz to get matched, or reach out directly.

Corporate Services

PERFORMANCE COACHING FOR ORGANIZATIONS

Your workforce is your most important asset. When your people are physically depleted, mentally overextended, and running on stress and poor recovery, output suffers. APE LLC brings the same science-backed approach used with elite athletes directly into your organization.

The Problem

Gallup estimates actively disengaged employees cost U.S. employers roughly $1.9 trillion in lost productivity annually. Burnout is not a mindset problem. It is a physiology problem.

The Difference

A B.S. in Biology and Biochemistry, an M.Ed. in Counseling, and 27 years of applied coaching science. Most wellness vendors have a certification. Guy has a credential stack built for exactly this.

The Outcome

Reduced absenteeism. Improved cognitive output. Better stress resilience. Measurable energy management. Results grounded in exercise science, behavior change, and recovery physiology.

Why This Credential Stack Matters For Corporate Engagements
→

B.S. Biology & Biochemistry — reads cortisol response, metabolic adaptation, and stress physiology the way most coaches cannot. Your interventions are built on biology, not opinion.

→

M.Ed. Guidance & Counseling — understands why behavior change fails at the psychology level. Habit formation, motivation science, and sustainable compliance are built into every program.

→

CSCS + 27 Years Applied Coaching — not a corporate consultant who read some research. A credentialed strength and conditioning specialist who has built and rebuilt programs from the ground up at every level.

What I Offer

THREE ENGAGEMENT MODELS

Workshop
Corporate Wellness Workshops
Single session or series. Flat-fee. Delivered on-site or virtual.
▼
Workshop Topics
  • Stress physiology and cortisol management
  • Sleep science and recovery for performance
  • Nutrition fundamentals for cognitive output
  • Movement and desk-based injury prevention
  • HRV and wearable data literacy
  • Burnout biology — what it actually is
Delivery Options
  • 60–90 minute on-site presentation
  • Virtual live session (up to 50 participants)
  • 4-week or 8-week workshop series
  • Q&A included in every session
  • Follow-up resource packet for attendees
  • Custom topic development available
Best For
  • HR-led wellness initiatives
  • Leadership offsites and team days
  • Open enrollment benefits periods
  • All-hands or department-level events
  • Companies with 25–500+ employees
  • Low commitment, high-impact entry point
On-site or Virtual Flat-fee Pricing Custom Topics Available
Email guy@ape.coach to Inquire About Workshops →
Group Coaching
Employee Group Coaching
Cohort-based. Monthly retainer. Performance and wellness lanes available.
▼
Program Design
  • Custom group programming per cohort
  • Performance lane: strength, conditioning, endurance
  • Wellness lane: stress, sleep, nutrition, recovery
  • Both lanes available in a single program
  • TrainingPeaks or Bridge Athletic delivery
  • Updated each training block
Coaching & Access
  • Bi-weekly group check-in (call or virtual)
  • Coach access via email for all participants
  • Monthly data review and progress report
  • Individual adjustments at check-ins
  • Nutrition coaching available as add-on
  • Sleep and recovery evaluation available
Best For
  • HR departments with wellness budgets
  • Companies offering fitness as a benefit
  • Teams that train together or compete
  • Organizations targeting retention
  • Groups of any size — contact to discuss
  • 3-month minimum engagement
Cohort-based Monthly Retainer Performance + Wellness Lanes
Pricing

Group coaching is quoted per cohort based on group size, program duration, and selected lanes. Email to request a proposal and I will put together a custom quote for your organization.

Email guy@ape.coach for a Group Coaching Proposal →
Executive 1:1
Executive Performance Coaching
Individual. High-touch. Full credential stack applied. Premium rate.
▼
What Is Included
  • Full initial performance and wellness assessment
  • Custom training program built around your schedule
  • Nutrition strategy and fueling plan
  • Sleep and recovery protocol
  • Stress physiology and cortisol management plan
  • Weekly check-in — call, text, or email
Coaching Access
  • Direct coach access anytime
  • Weekly data review and plan adjustments
  • HRV and wearable data integration
  • Travel and event prep programming
  • Virtual, hybrid, or in-person (SE Wisconsin)
  • Priority scheduling and response
Best For
  • C-suite and senior leadership
  • Executives who also compete athletically
  • High-performers managing burnout
  • Leaders who want science, not generic fitness
  • Individual benefit through the company
  • 3-month minimum engagement
Weekly Check-in Full Access Virtual · Hybrid · In-person
Pricing

Executive 1:1 coaching is proposal-based. Rate is informed by scope, duration, and delivery format. Engagements are billed monthly on a retainer. Contact to discuss fit and structure before pricing is confirmed.

Email guy@ape.coach to Inquire About Executive Coaching →
Who This Is For

ORGANIZATIONS THAT TAKE PERFORMANCE SERIOUSLY

Industries I Serve
  • →Financial services and professional services firms
  • →Technology and SaaS companies
  • →Healthcare organizations and hospital systems
  • →Manufacturing and logistics companies
  • →Any organization with a workforce wellness budget
What I Am Not
  • —A generic wellness platform with app-based content
  • —A motivational speaker with no applied science
  • —A gym membership subsidy program
  • —A one-size-fits-all benefits vendor
  • —A program that ignores the person to sell the product

READY TO TALK ABOUT YOUR ORGANIZATION?

Corporate engagements start with a conversation. No pitch deck. Tell me about your workforce and I will follow up within 24 hours.

Prefer email? Reach me directly at guy@ape.coach

Get In Touch

LET'S FIND YOUR WIN

Fill out the form below and I'll get back to you within 24 hours. Or take the quiz first and I'll know exactly where you're starting from.

guy@ape.coach
APE
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