Discipline Builds Results.

Personal training
that comes to you.

One coach, one plan, built around your body and your week. At your home, your workplace, your gym, or live on video. For beginners, busy people, parents, grandparents and athletes.

Book a free consultation How it works
  • 7 years coaching
  • ISSA certified
  • Bay Area, in person
  • Virtual anywhere
Coach Ricky Flowers

Who I train

Every body. Every walk of life.

You don't need to be an athlete, or in shape, or know your way around a gym. You need a coach who meets you where you are. That's the job.

Coach Ricky Flowers leading an outdoor training session on a rooftop turf

  • Starting from zero

    Never trained, or it's been years. We begin with how you move and build from there, at your pace.

  • Busy professionals

    Long hours and no time for a commute to the gym. I come to your office or home, and the session fits the hour you have.

  • Parents and families

    Train at home while the kids nap or do homework. No childcare, no drive, no excuses needed.

  • 50 and beyond

    Strength, balance and mobility so everyday life stays easy. Joint-friendly and steady, including menopause-informed coaching.

  • Coming back from injury

    Cleared by your doctor and ready to rebuild? We work carefully around what hurts and strengthen what's around it.

  • Athletes

    Speed, power and conditioning for your sport, from high school to weekend leagues.

Coach Ricky Flowers training alongside a group of everyday people on outdoor turf
Outdoor community session. Everyone in this photo started somewhere.

How it works

The BBD method.

The same four steps for every client, whether you're training for your first pull-up or your next season. It's how we make sure the work is paying off.

  1. 01

    Consultation

    A free 20-minute conversation. Your goals, your history, your schedule, and where you'd like to train. If we're a fit, we book your assessment.

  2. 02

    Assessment

    Your first session. A movement screen, strength and conditioning baselines, measurements if you want them, and a look at the space and equipment you have.

  3. 03

    Your 90-day plan

    A written program built from the assessment: sessions with me, workouts for the days in between in the BBD app, and simple nutrition targets you can actually keep.

  4. 04

    Train, re-test, adjust

    We train. I track every session. Every 12 weeks we re-test the baselines, you get a written progress report, and the next block is built on what the numbers say.

Between sessions you have me by text. Form check videos, a question about food, or a day you don't feel like showing up. That's part of the plan, not an extra.

Book your consultation

Where we train

Anytime. Anywhere.

You pick the place and the time. I handle the rest. In-person sessions across the Bay Area, live virtual sessions anywhere.

Your home

Living room, garage or backyard. Sessions are built around the space and equipment you have, even if that's none.

Your workplace

Office gym, conference room or the parking structure at lunch. Back at your desk inside the hour.

Your gym

Already a member somewhere? I meet you there and we use everything the floor has to offer.

Live virtual

One-on-one over Zoom or FaceTime, with real-time coaching and form correction. Travel, relocate, or live outside the Bay Area and keep training.

Early mornings, lunch hours, evenings and weekends are all on the table. Most clients train two or three times a week with me and follow their app workouts on the other days.

In-person service area: Union City · Fremont · Newark · Hayward · San Leandro · Castro Valley · Dublin · Pleasanton. Live virtual anywhere.

Ricky Flowers, founder of Built By Discipline Athletics, standing in the gym in a white jacket and training pants
Ricky Flowers · Founder & head coach

Your coach

Meet Ricky Flowers.

I've coached for seven years, and my clients are nurses, engineers, parents, retirees, students and a few athletes. Most of them had never worked with a trainer before.

Before coaching I played linebacker: First Team All-Conference at Mayville State, then professionally in Germany, where I was named Defensive Player of the Year. Football gave me the discipline. Coaching taught me the rest: how to meet people where they are, keep them safe, and make the work fit a real life with a job and a family in it. No ego, no guesswork. Just a plan, a coach who shows up, and steady progress you can measure.

Ricky Flowers in his Mayville State Comets football team photo

Then Mayville State Comets linebacker, pro in Germany.
Now ISSA Certified Personal Trainer, seven years coaching everyday people.

Certifications

  • ISSA Certified Personal Trainer
  • Strength & Conditioning
  • Nutrition Coaching
  • Menopause Coaching
  • CPR / AED

“Motivation fades. Discipline is what shows up on the days you don't feel like it.”

Coach Ricky Flowers

Questions

Before you start

I'm out of shape and have never had a trainer. Is this for me?

Yes. Most of my clients started exactly there. Every program is scaled to your current level and we begin with how you move, not how much you can lift.

What happens on the consultation?

We talk for about 20 minutes about your goals, history and schedule, and where you'd like to train. I'll explain how I work and what a plan would look like for you. If it's a fit, we book your assessment session.

Do I need equipment at home?

No. Sessions are built around what you have, whether that's a full home gym, a pair of dumbbells, bands, or just bodyweight and a bit of floor space.

How often should I train with you?

Most clients see me two or three times a week and follow the workouts I program in the app on the other days. We'll decide together on the consultation based on your goal and your calendar.

How does payment work?

Training is offered as monthly plans with reserved weekly times, or as session packages you use on your own schedule. We go over the options on your consultation and you choose what fits. There's no contract on online coaching, and you can cancel anytime.

What's your cancellation policy?

Life happens. Give me 24 hours' notice and we'll move your session. Late cancellations and no-shows count as a session used.

Where do you travel for in-person sessions?

Across the Bay Area, from the East Bay to San Francisco and the Peninsula. If you're outside that range, live virtual sessions work the same way, one-on-one with me on video.

Start here

Book a free consultation.

A 20-minute conversation about where you are, where you want to be, and how training fits your week. No pressure and nothing to buy on the call.

Text “READY” to Coach Ricky

Request your consultation

Where would you like to train?

You'll hear back within 24 hours by text or email.