Yellow Rockstar Programme

Programme Overview

Here's your 6 week High Performance Rockstar timeline:

Week One: Sleep Week

S.L.E.E.P.S. Focusing on Sleep first sets the foundation for success for the entire programme. There is an unfortunate truth appearing in society that we collectively have lost way with the practice of sleep. Yes it's a practice! Proper recovery is the missing link between managing stress inputs and experiencing overwhelm, optimising your sleep habits will have an immediate effect on both physical and mental wellbeing. How do you optimise your sleep? Using the sleep hygiene system called S.L.E.E.P.S., we systematically build out the practices necessary to maximise the yield out of your sleep cycle. We will have a short sleep questionnaire for you to fill out to receive your sleep report along with tutorial videos on how to action the S.L.E.E.P.S hygiene system.

Week Two: Goal Setting and Exercise Prescription

Goal setting is key to personalising your programme! Human motivation and drive hinges on a strong WHY, a deeper need for purpose and emotional buy in. Goals will be guided in relation to your starting point. Exercise has a profound effect on all aspects of health. What you will find out first hand is just how impactful it is from your wearable. Our focus for this project is two specific kinds of exercise; Cardiovascular and Mobility.

  • One on One coaching session with Coach G
  • 30 Day personal goal plan, focus on one main goal
  • Introduction of exercise or tweaking of current exercise regime ( i.e not over
  • training on low suggested strain days)
  • Looking at personal data and highlighting areas of focus

Week Three: Gut Health, Workshop with Dr Ann

You have many bacteria in your body. In fact, you have more of them than you have cells. Most are good for you. The ones found in your gut not only help you digest foods, they work all over your body and can be good for your physical and mental health. In the gut microbiome, the “good” bacteria do more than just help with digestion. They help keep your “bad” bacteria in check. They multiply so often that the unhealthy kind don't have space to grow. When you have a healthy balance of bacteria in your gut, it’s called equilibrium.
Workshop outline:

  • One hour workshop with Dr Ann
  • Understanding gut health as an individual
  • Listening to your gut, identifying key triggers

Week Four: How to use 16:8 Fasting protocol + Fasting Mimicking

How to apply the practice of fasting to your lifestyle plan and more importantly how to make it work for you. Fasting can lead to a series of major health benefits; improved mental clarity ‘no 3pm slide’, faster memory recall and cognition, body fat reduction, blood and organ cleansing and the most impactful of them all is autophagy. Autophagy is a process that only occurs when the body is void of food and the digestive tract is rested for a minimum of 24 hours, once the process is initiated the body will naturally begin to remove all of the dead and mutated cells.

  • Video from Sean, Registered Nutritionist and Live Q&A with Sean (30mins)
  • One on One Coaching session with Coach G
  • Reviewing 30 day Goal and Exercise plan
  • Overview of data and trends

Week Five: Parasympathetic Hacks Menu

Looking at bio-hacks at work and in your own time. Biohacks are tools, habits or activities that allow you to change your state and improve your health when you actively implement them. The modern world has had us all tricked into believing that we are just things that operate in nature, when the truth is that we ARE NATURE. We became the top of the food chain not by conquering the environment but by adapting our entire being to it. Parasympathetic week delivery:

  • Gratitude video from Coach V
  • 7-day parasympathetic challenge menu

Week Six: Your Performance Action Plan

An action plan to continue being a High performing Rockstar! In your final 1-1, Coach G will highlight your best days R&P (recovery and performance) days through the six weeks and map out a personalised plan for how to maintain your performance going forward.

Screenshot 2020-06-21 20.47.04.png

General Info & Resources

You'll find the 6 week Programme Roadmap and WHOOP x WellMe Brief PDFs below...

Screenshot 2020-06-21 18.36.54.png

Sleep Week:

You'll find the 6 week Programme Roadmap and WHOOP x WellMe Brief PDFs below...


Exercise Week:

For an exercise outline, specific to your phenotype, please click below:


Fasting Week:

Fasting has been found to offer many health benefits, including improved insulin sensitivity, regeneration of the immune system, and improved cognitive function.

See the Edison PDF for Homemade Recipes for the Fasting Mimicking Diet (FMD)

Screenshot 2020-07-20 14.17.20.png

Programme Timeline

Here's your 6 week High Performance Rockstar timeline:

Screenshot 2020-06-21 19.56.32.png
WellMe and Yellow_edited.jpg

Our goal is simple - to improve the lives of Kiwis at work.

© 2020 by WellMe

Stay connected


  • WellMe Facebook
  • WellMe Twitter Icon
  • WellMe Instagram Icon
  • WellMe Vimeo Icon
  • WellMe LinkedIn Icon

Join our newsletter to receive awesome inspiration directly to your mailbox.

2018 April - Well Me LOGO - 1080 orange.