the mulligan method

GUIDES ✦

my plans, recipes and travel guides in your pocket. buy it, download it, start today.

Starting Strong cover
for beginners

Starting Strong

new to the gym? start here. small habits, simple moves and a plan that grows with you.

  • 4 stages over 12+ weeks
  • weekly checklists you can actually stick to
  • mindset tools for the hard days
Get the guide
instant PDF download
Your Weight Loss Transformation cover
for fat loss

Your Weight Loss Transformation

not a diet. a lifestyle shift that gets you there and keeps you there.

  • 4 stages from first habits to maintenance
  • how to handle stalls and scale swings
  • a plan for life after your goal
Get the guide
instant PDF download
Building the Girl Behind the Stage cover
for competitors

Building the Girl Behind the Stage

prep is a pressure cooker. build the girl who was always going to get on that stage.

  • habits to show day in 4 stages
  • posing, show week and post-show planning
  • food and mindset during prep
Get the guide
instant PDF download
Morgan's High-Protein Kitchen cover
recipes + prep hacks

Morgan's High-Protein Kitchen

the high-protein meals and treats i actually eat, plus how i prep when i travel.

  • 10 recipes and prep guides
  • protein desserts that hit the craving
  • flying and traveling with your prep
Get the guide
instant PDF download
travel guides · instant PDF download

OUTSIDE THE 9–5

full-time job. limited PTO. still seeing the world.

Your Guide to a Good Time Outside the 9–5 cover
the travel guide

Your Guide to a Good Time Outside the 9–5

how i see the world on a full-time schedule. the places, the hacks, and how to stretch every dollar and every day off.

✦  stretching PTO + the hawaii time zone hack
✦  flight, points + booking hacks
✦  real budget breakdowns
✦  staying on track with fitness + a carry-on list
Get the guide
Your Weekend Safety Brief cover
the adventure guide

Your Weekend Safety Brief

extreme hobbies and wild cultural events around the world, with the real risks and how to do them right.

✦  skydiving, bungee, shark cages + volcano boarding
✦  running of the bulls, la tomatina, songkran + more
✦  your 2027 calendar + the deadlines that sell out
✦  a safety brief for every single one
Get the guide

BUNDLE + SAVE

two guides that go together, for less than buying them on their own.

for fat loss + everyday fuel

the kitchen bundle

  • ✦  Your Weight Loss Transformation
  • ✦  Morgan's High-Protein Kitchen
Get the bundle
for the stage

the prep bundle

  • ✦  Building the Girl Behind the Stage
  • ✦  Morgan's High-Protein Kitchen
Get the bundle
for life outside the 9–5

the travel bundle

  • ✦  Your Guide to a Good Time Outside the 9–5
  • ✦  Your Weekend Safety Brief
Get the bundle

want me in your corner instead of a PDF? the mulligan method 1:1 coaching starts with one form.

apply for coaching →

guides are general education, not medical advice. digital downloads are for personal use and are non-refundable once downloaded.