The Essentials Coaching Program
SECTION 2:
FOUNDATIONAL HABITS
The Essentials Program is not about trying to overhaul your life as quickly as possible. It's about giving you the foundations, so when it comes to your Health and Fitness, you can start building the life you want.
Unfortunately, its not as easy as just going to the gym a few times a week. If you don't know by now, it's about the actions and behaviours you need to build outside of it.
One step at a time. One week at a time.
When people try and overhaul everything at once, they usually give up, so we’ll start implementing habits gradually. Each habit is a game changer on its own, but when they are all brought together, that is where real sustainable progress will be made.
Think of The Essentials Program as a stepping stone, not the final destination. Long-term goals will take longer than 6 weeks, and that’s normal. This phase exists to make sure you’re set up properly, and if you're ready to continue past the foundations, then there is plenty more to come.
The Six Foundation Habits
Everyone joins the program, starting from a different place.
Based on your assessment, you’ll choose the habit you’re currently struggling with the most, usually the one you scored lowest on.
That becomes your FOCUS HABIT for the first week.
Once you’ve decided, send me a quick WhatsApp message letting me know which habit you’re starting with.
As you get on top of one habit, you'll introduce the next, as you gradually work your way through all of them.
If you're already on top of a habit, great, you’ll simply maintain it and move onto the one that needs the most focus.
Habit 1: Water
Making sure you’re adequately hydrated is an easy, quick win. It’s simple science when it comes to managing your energy levels and building a healthy body and life.
Habit 2: Protein
Protein is the building block for muscular strength and recovery. If you're not hitting your daily target then your progress will stall and we're not talking shakes and bars here
Habit 3: Movement
Remember, its not the time inside the gym that is going to create sustainable results, it's what is going on outside. In the gym we want to focus on the weights, not whittling time away on a treadmill.
Habit 4: Wholefoods
We live in a world where processed foods are so common, they had to make a sub category; Ultra Processed foods. It's time to leave that stuff on the shelf and go back to eating food that was intended for us.
Habit 5: Sleep
Sleep is the corner stone of life. It affects our mood, eating habits, recovery, hormones and progress. This is one that once locked in, will change how you feel and progress on a daily basis.
Habit 6: Consistency
Most people can stick to good habits during the week and think that’s enough, so let things slide at the weekend. Come Monday, their just chasing their tail again. It's time to focus!
Don’t worry if it takes longer than a week for these to stick.
This is a Foundational Course. Some clients take months before it all really ties together.
The goal isn’t perfection in 6 weeks. It’s building standards you can actually live by.
As you progress, more resources and deeper layers will open up.
For now, lock in the basics and repeat them.
If there’s anything you’re particularly struggling with, drop me a message and let me know.
