Month 1: Foundation Phase

For the first 30 days of our plan, we will be focusing on the mental aspect of our coaching, aiming to grow mental acuity, develop awareness and sharpen focus.

Week 1.1: Goals

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• 1.1.1) Rest and Recover
• 1.1.2) HIDA Matrix
• 1.1.3) Priorities List (Top 10)
• 1.1.4) SMART Goal Setting
• 1.1.5) Goals List (Top 5)
• 1.1.6) Structure and Schedule
• 1.1.7) Plan and Prepare next week

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Week 1.2: Healthy Habits

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• 1.2.1) REST AND RECOVER
• 1.2.2) 21 / 90 Principle
• 1.2.3) Small Daily Disciplines
• 1.2.4) Quality over quantity
• 1.2.5) Keep it SUPER simple
• 1.2.6) Start small, then give it your all
• 1.2.7) Plan and Prepare next week

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Week 1.3: Beliefs / Thoughts

• 1.3.1) REST AND RECOVER
• 1.3.2) Gratitude / ThankFULLness
• 1.3.3) MindFULLness / AWAREness
• 1.3.4) Acceptance / Submission
• 1.3.5) Fasting / Self Discipline
• 1.3.6) Gut / Intuition
• 1.3.7) Plan and Prepare next week

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Week 1.4: Mind Garden

• 1.4.1) REST AND RECOVER
• 1.4.2) Soil / Earth / Ground
• 1.4.3) Water of Life
• 1.4.4) Air / Breath
• 1.4.5) Good / Bad Plants to have
• 1.4.6) Working Your Garden
• 1.4.7) Plan and Prepare

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Month 2: Build the Structure

For the next 30 days, we will be focusing on the physical and bodily aspect of training, working and living.

Week 5: Training / Exercise

• 1) Rest and recover
• 2) Hill Sprints
• 3) Hindu Squats
• 4) Hindu Push Ups
• 5) Handstands
• 6) Neckbridge
• 7) Plan and Prepare

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Week 6: Nutrition / Eating

• 1) Rest and Recover
• 2) BombProof Coffee
• 3) Timing your meals
• 4) Reading Ingredient Lists
• 5) Nightshades and Inflammation
• 6) Health vs Disease
• 7) Plan and Prepare

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Week 7: Sleep / Rest

• 1) REST AND RECOVER
• 2) Circadian Rhythm/ Sleep Cycles / Sleep quality
• 3) Serotonin / light / waking up / candles
• 4) Melatonin / darkness / going to sleep / candles
• 5) Sleep Plan / schedule / napping
• 6) Active Rest
• 7) Plan and Prepare

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Week 8: Push the Comfort zone / discomfort

• 1) Rest and recover
• 2) Cold water / shower
• 3) Rising early
• 4) Practicing Sitting
• 5) Baboon stand challenge
• 6) Forgiveness
• 7) Plan and Prepare

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Month 3: Connect and Complete

This month, we bring all the threads together, connecting the dots and seeing the total picture that we have been working on

Week 9: Discomfort – Discipline or Regret

Week 10: Routines and Rituals

Week 11: Positivity and Gratitude

Week 12: Living Authentically

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