Group training session
The Complete Capacity Model

90 days. Three phases.
One system built to last.

A structured coaching program for 10 to 15 senior leaders, covering exercise, nutrition, and sleep. Individualized plans built from real data, delivered remotely, and measured with before-and-after results.

How It Works

Data first. Then we build.

Every leader receives an individualized plan built from blood panels, movement screens, and detailed intake assessments. No guessing. No generic templates.

The program runs in three phases: Assess, Build, and Sustain. Each phase is designed to stack on the one before it. By the end, your leaders have a system they can maintain independently.

Everything is delivered remotely via Zoom. Individual sessions are 30 minutes. Group sessions are one hour. Designed to fit a real executive schedule.

The Three Phases

Assess. Build. Sustain.

Each phase has a specific purpose. The structure is intentional. We do not skip steps.

Phase 1
Assess
Weeks 1 to 2

Get the full picture of where each leader actually stands. No assumptions.

  • Cohort kick-off group session
  • Blood panels completed and reviewed
  • Virtual movement screens with each member
  • Individualized exercise programs delivered
  • Personalized nutrition guides delivered
  • Sleep and recovery baseline established
  • Individual Baseline Report compiled
  • HR receives Program Launch Summary
Phase 2
Build
Weeks 3 to 8

The core of the program. Executing personalized plans with ongoing coaching and accountability.

  • Weekly 1-on-1 coaching sessions
  • Monthly group sessions on nutrition, exercise, and sleep
  • Programs adjusted based on real feedback
  • Habit formation and consistency support
  • Exercise program progression as readiness builds
  • Nutrition and sleep protocol refinement
  • HR receives Mid-Program Progress Update
Phase 3
Sustain
Weeks 9 to 13

Making the results permanent. Building the habits that last beyond the 90 days.

  • Focus shifts to long-term sustainability
  • Programs adjusted for independent continuation
  • Follow-up blood panels and movement screens
  • Before-and-after data compiled
  • Final results presentation with HR and cohort
  • Individual Final Outcome Reports delivered
  • Post-program transition guides provided
  • Private HR exit interview in Week 14

Fully managed. Fully remote. Zero disruption to your workday.

Individual sessions are 30 minutes. Group sessions are one hour. No one needs to leave the office.

Session Format

What it looks like, week to week.

1-on-1 Coaching
30 min
Via Zoom. Weekly with each member throughout the program.
Group Sessions
1 hour
Via Zoom. Focused topics: nutrition, exercise, sleep, sustainability.
HR Updates
3 reports
Weeks 2, 8, and 13. Aggregate data only. No individual health details shared.
Blood Panels
2 rounds
Baseline and follow-up. Partner lab or member's own physician.
The Three Pillars

Every leader gets tools built just for them.

Each participant receives individualized resources across exercise, nutrition, and sleep. Built from their data, updated throughout the program, and designed to last beyond it.

Exercise
Training Program

Individualized exercise programming designed for remote execution with equipment the leader actually has access to. Updated at the start of each four-week block based on progress and feedback.

3 to 4 sessions per week, 45 to 60 minutes each
Structured phases with progressive overload built in
Travel-adapted versions of every workout for frequent travelers
Video demonstrations and coaching notes included
Delivered through a training app or PDF
Nutrition
Nutrition Framework

A practical, non-restrictive framework built around the leader's actual eating environment. The goal is sustainable behavior change, not a short-term diet. No calorie counting. A system.

Protein targets based on body weight and activity level
Hydration protocol with daily targets and travel strategies
Meal timing guidance around meetings, travel, and late-work schedules
Restaurant and travel tactics for leaders who eat out frequently
Supplementation guidance based on blood panel results
Recovery
Sleep Protocol

For most executives, sleep is the highest-leverage intervention in the program. Small changes in sleep duration and quality produce outsized improvements in energy, decision quality, and physical recovery.

Wind-down protocol designed around the leader's actual schedule
Travel and time-zone tactics for frequent travelers
Caffeine and alcohol optimization based on habits and sleep data
Sleep environment assessment with practical improvement suggestions
Weekly tracking with coaching feedback
How We Measure

Three measurement windows. Clinical data. Real outcomes.

Every result is quantified. The program uses three formal measurement windows aligned to the three phases, plus ongoing weekly tracking across every domain.

Baseline
Week 1 · Assess Phase
Full blood panel, body composition scan, movement screen, nutrition intake interview, sleep assessment, and lifestyle inventory.
Mid-Program
Weeks 6 to 7 · Build Phase
Body composition recheck, movement rescreen, behavioral compliance metrics, and self-reported energy and stress levels.
Final
Weeks 12 to 13 · Sustain Phase
Full blood panel retest, body composition, movement screen, all behavioral metrics, self-reported outcomes, and participant satisfaction.
All individual health data belongs to the leader. The company receives aggregate, anonymized reporting only.
What You Get

Everything included. No add-ons. No upsells.

For Each Leader
  • Individualized exercise program, updated throughout
  • Personalized nutrition framework
  • Sleep and recovery strategy
  • Individual Baseline Report
  • Individual Final Outcome Report with before-and-after data
  • Post-program transition guide for independent continuation
  • Weekly 1-on-1 coaching sessions
  • Monthly group coaching sessions
For the Company
  • Program Launch Summary (Week 2)
  • Mid-Program Progress Update (Week 8)
  • Live results presentation with cohort and HR (Week 13)
  • Company Summary Report with aggregate outcomes
  • Private HR Exit Interview with recommendations (Week 14)

See how it fits your team.

Reach out to start a conversation about your leadership team and whether the Complete Capacity Model is right for your company.

Get in Touch