90 days. Three phases. One system built to last.
A structured coaching program for your leadership team across exercise, nutrition, and sleep. Individualized from blood panels and movement screens, delivered remotely, and reported with before-and-after data at week thirteen.
Weekly 1-on-1 sessions
Monthly group sessions
To the company, weeks 2, 8, and 13
Remote via Zoom
Data first. Then we build.
Every leader receives an individualized plan built from blood panels, movement screens, and a detailed intake assessment. No guessing. No generic templates.
The program runs in three phases. Each one stacks on the phase before it, and we do not skip steps.
Everything is delivered remotely, including the blood panel. The collection kit ships to the leader, takes about five minutes at home, and goes back the same day. There is no lab visit and no appointment anywhere in the program.
By week thirteen, your leaders have a system they can run without me.
Assess. Build. Sustain.
Get the full picture of where each leader actually stands, with no assumptions carried in.
- Cohort kick-off group session
- Blood panels completed and reviewed
- Virtual movement screens
- Individualized exercise programs delivered
- Personalized nutrition guides delivered
- Sleep and recovery baseline established
- Individual Baseline Report compiled
- Program Launch Summary to the company
The core of the program. Executing personalized plans with weekly coaching and real accountability.
- Weekly 1-on-1 coaching sessions
- Monthly group sessions on each pillar
- Programs adjusted from real feedback
- Habit formation and consistency support
- Exercise progression as readiness builds
- Nutrition and sleep protocol refinement
- Mid-program body composition recheck
- Mid-Program Progress Update to the company
Making the results permanent and handing the system over.
- 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 the company and cohort
- Individual Final Outcome Reports delivered
- Post-program transition guides provided
- Private company debrief in week 14
Every plan starts from their own numbers.
Exercise
Individualized programming designed for remote execution with the equipment the leader actually has. Updated at the start of every four-week block.
- 3 to 4 sessions per week, 45 to 60 minutes
- Progressive overload built into each phase
- Travel-adapted version of every workout
- Video demonstrations and coaching notes
Nutrition
A practical framework built around where the leader actually eats. No calorie counting and no short-term diet.
- Protein targets from body weight and activity
- Hydration protocol with travel strategies
- Meal timing around meetings and late work
- Supplementation guided by panel results
Recovery
For most executives, sleep is the highest-leverage intervention in the program. Small changes produce outsized returns in energy and decision quality.
- Wind-down protocol around a real schedule
- Travel and time-zone tactics
- Caffeine and alcohol optimization
- Weekly tracking with coaching feedback
What it looks like, week to week.
| FORMAT | LENGTH | CADENCE | DETAIL |
|---|---|---|---|
| 1-on-1 coaching | 30 min | Weekly | Via Zoom with each member throughout the program |
| Group session | 60 min | Monthly | Nutrition, exercise, sleep, and sustainability |
| Company update | 3 reports | Weeks 2, 8, 13 | Aggregate data only, no individual health details |
| Blood panel | 2 rounds | Weeks 1 and 13 | At-home collection kit, processed by a CLIA-certified lab |
Three measurement windows. Clinical data.
Baseline
Full blood panel, body composition scan, movement screen, nutrition intake interview, sleep assessment, and lifestyle inventory.
Mid-program
Body composition recheck, movement rescreen, behavioral compliance metrics, and self-reported energy and stress.
Final
Full blood panel retest, body composition, movement screen, every behavioral metric, and participant satisfaction.
All individual health data belongs to the leader. The company receives aggregate, anonymized reporting only.
Each one covers what the other cannot see.
Objective
A comprehensive blood panel covering cardiometabolic, lipid, and glycemic markers, paired with a guided physical assessment the leader completes on camera with their coach.
None of it depends on a leader remembering anything or wanting to look good.
Experienced
Validated psychological instruments with published clinical thresholds.
A panel can look acceptable while someone is running on five hours of sleep and dreading Monday. That is what predicts whether they stay.
What we measure.
Drawn at Day 0 and again at Day 90, so every number has a matched pair.
ApoB, LDL cholesterol, HDL cholesterol, Triglycerides, VLDL cholesterol, Total cholesterol, ApoA1
Hemoglobin A1c, Estimated average glucose, C-peptide
High-sensitivity CRP
Testosterone total and free, SHBG, Cortisol, DHEA-S, Estradiol, Progesterone, LH, FSH, Prolactin, PSA
TSH, Free T4, Free T3, TPO antibody, Thyroglobulin antibody
ALT, AST, Alkaline phosphatase, Bilirubin total and direct, Albumin, Total protein
Creatinine, eGFR, Blood urea nitrogen
Ferritin, Serum iron, TIBC, UIBC, Iron saturation, Vitamin D, Vitamin B12, Folate
Blood pressure · Resting heart rate · Body composition · Waist circumference · Estimated VO₂max · Movement screen
Three validated instruments.
Administered exactly as published, so the clinical cut-offs still hold. WHO-5 is scored against the 50 threshold, OLBI against the 2.25 cut-off.
INDIVIDUAL SCORES STAY CONFIDENTIAL TO THE PARTICIPANT AND THEIR COACH.
Results land, then a person tells you what they mean.
In week one the panel comes back and a coach walks through it. Every day after that, the plan is on their phone, written from their own numbers.
ILLUSTRATIVE SAMPLE SCREENS. NOT A REAL PARTICIPANT. EVERY PLAN IS WRITTEN FROM THAT PERSON'S OWN PANEL.
Day 90, aggregate and de-identified.
Two reports land at the end of the cohort. Neither one names a participant.
The Outcome Report
Blood panel and physical measures, cohort mean at Day 0 against Day 90, with the count of leaders who cleared each clinical risk flag.
The Psychological Outcomes Report
WHO-5, OLBI and CFQ scored against published cut-offs, showing how much of the cohort moved into a more favourable clinical band.
Leaders flagged for high blood pressure
Started and finished the 90 days
Moved out of the high burnout band
ILLUSTRATIVE SAMPLE. NO INDIVIDUAL IS IDENTIFIABLE IN THE COMPANY REPORT.
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
- 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 the cohort, week 13
- Company Summary Report with aggregate outcomes
- Private company debrief with recommendations, week 14
See how it fits your team.
Bring your leadership roster and your calendar. We will map the cohort from there.