Week One: Sleep Week
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
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
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
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.