Learn to look after your own body, one week at a time.
A 12-week, physio-led plan covering exercise, nutrition, wellbeing, movement and longevity — built to teach you the skills to keep your body healthy, long after week 12 ends.
A simple weekly rhythm, repeated for 12 weeks.
One focus, two themes
A body-area or movement skill, paired with a nutrition or wellbeing topic — so you get to focus and practice on these particular areas to really learn from them and experiment to see if they work for you.
Small and specific
A short set of practical tasks you can fit around daily life — no equipment, no gym membership, no all-or-nothing routines.
A weekly check-in
A short form filled out at the end of each week keeps you accountable, allows you to get across your experience in writing and let's me know how you are getting on.
The 12 weeks
Some themes come back later in the programme, on purpose — repetition, at a slightly higher level, is how a task becomes a habit.
Foot Health and Fermented Foods
Our feet are crying out for better conditions. We will show you what they want over the week. And support your gut because it is supporting the systems that decide how well the rest of this coaching plan works for you.
Baseline Scores, Breath and Training Zones
You can't track progress without a starting point — and breath is the one tool you carry everywhere, most people never learn to use properly. Oh and we all go on a bike, swim or run that allows us to experience all of the training zones in one session!
Get Acquainted With Your Glutes and Building Habits
We will show you some exercises that really light up the glutes, our biggest muscle in the body — and habit-building is the real skill this whole coaching plan is teaching.
Strength and Meditation
Strength training predicts long-term independence better than almost anything else — meditation is strength training for noticing what your body is telling you.
Foot Health Revisited and Gut Health Part 2
Building on week one with some more load through the foot, and we check in to see how your ferments are doing and add another task to improve gut health.
Movement Through Play and Top 5 Dietary Add-Ons
Play is pivotal in keeping a healthy movement practice going into the future. We look at ways to do this — plus five simple additions to your plate worth more than any restriction.
Healthy Shoulders and Mindful Eating
Keeping the most mobile joint in the body operating smoothly — and how you eat can matter as much as what's on the plate.
What Your Spine Really Wants and How to Keep Your Brain Healthy
The spine thrives on variety, not protection through stillness — and brain health is trainable, not just a matter of luck.
Heart Health and Knowing Your Nervous System
Tracking heart rate numbers and testing the cardiac engine — and understanding your nervous system, rather than fighting it, is central to lasting self-care.
Hopping and Landing and the Sleep You're Missing
Being able to hop, land, and hop again keeps our lower limb tendons and bones healthy through stimulating growth — and sleep is when the repair work actually happens.
Why Are We Doing All of This, and How Does It Feel Having Gone Through It
A pause to connect the dots between eleven weeks of small inputs, and notice what's actually changed.
The Breath Revisited and Your Plan Going Forward
Coming back to breath since it connects all of the above — and leaving with a plan you own for the long term.
A twelve week coaching plan designed to teach you how to look after yourself.
Places are limited. We start on Monday 28th of Sept and the course ends on the 20th of December. A group whatsapp will be set up to share info.
Course Fees: 30% off reduced fees for the initial launch of this course. Get on it now for €150 per month or €400 upfront payment. To book your place, simply click the link below and book any time on the 28th of September from the online booking calendar.