exercise accountability designed to promote a clear mind and a healthy body through the implementation of simple habits
Free Four Day Trial
We want to help make the transition to new lifestyle routines as smooth as possible. Implementing new habits can require creativity when it comes to fitting in new fitness workouts or meal planning when you already have a busy schedule. With the free four day trial, we will take the time to discover what changes are most important to you, what habits need to be replaced so that healthy ones can be implemented, and develop a daily roadmap to make sure you are completing the exercise, nutrition, and sleeping assignments laid out in the new daily curriculum. If you are unsure of what exercises appeal to you, we will give you access to private fitness tutorials on the workouts that will be foundational to building a stronger body. With the purpose of understanding proper technique and course correction, you can record a 30 to 60 second video for each day you perform a workout that way we can work together to see where you are excelling and what areas we can make changes to optimize your efforts. Most importantly, the trial session is an awesome way to initiate the process of building a new identity; one in which you learn to keep the promises you made to yourself. An identity where you construct rituals dedicated to putting your health first, making sure your mind and body are functioning at its fullest capacity. To learn more about this free trial, click the link below to set up a time and date where we can meet over zoom video to discuss more about your health goals.
Trial Structure (Outline of Daily Routine)
Day 1:
Fitness Workout: build from slower reps to faster reps, each exercise should become more rigorous with increasing effort with each rep, breathing in through the nose and out the mouth, with a relaxed face. The idea or design of this workout is based upon intensity within a very short span of time.
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Lower back and core warmup exercise (4 minutes)
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Push up variation (diamond close hand, wide hand, alternating leg extensions, isometrics) (4 minutes)
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Leg Isometrics (Use kettlebells if you prefer more tension: alternating leg lunges, Wall-sits, body squats) (4 minutes)
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Pull up bar (hanging pull up, open hands or close hand, wide grip or close grip, shoulder swings) (4 minutes)
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HIIT (High Intensity Interval Training): baby jumps and baby hops, (Heisman Shuffle or ), jumping jacks, burpees, frog leaps, skipping, bounding, hopping, or sprinting (4 minutes)
Nutrition: Whole Foods or single ingredient foods (this is simply an example to follow). Attempt intermittent fasting when possible, but use your own discretion.
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Fresh fruits: blueberries, strawberries, raspberries, mango, bananas
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Vegetables: Sweet Potato
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Protein: grass fed steak and eggs
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Dairy: blue cheese crumbles and grass fed cow Butter
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Healthy Fats: Avocado and Olive Oil
Sleep Protocol: Get your eyes away from technology (television, cell phone, laptop, etc.) for 30 minutes. Go to bed 10 minutes earlier than normal (eg. 10:20pm instead of 10:30pm). After brushing teeth but before hopping into bed, do relaxed body flow movements (light gentle swinging of the arms, hips, and waist: see video for more details). Read a physical book or article that you’re excited to learn more about. Make sure the room is either dark or use eye mask to cover any remaining light.
Day 2: Similar routine but create slight variations based upon your preference (like more weight lifting)
Day 3: Similar routine but create slight variations based upon your preference (perhaps sprinting)
Day 4: Similar routine but create slight variations based upon your preference (maybe swimming)
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For help structuring or choosing your fitness workouts, click the link below.