Why Our Coaching
Personal, not generic
We match weekly targets to your schedule, recovery, and current capacity.
Science you can use
Simple evidence backed scripts for sleep timing, protein, strength, and stress.
Measurable progress
Your dashboard shows steps, sleep regularity, strength sessions, and more.
What’s Included
Monthly plan and check in
Short 20min touch base with adjustments. Templates for meals, training, and sleep routines.
KPI board
Key performance indicators include maximal oxygen uptake (VO2max, maximal oxygen uptake) estimate, heart rate variability (HRV, heart rate variability), resting heart rate, sleep regularity, steps, and strength sessions per week.
Habit scripts
Proven scripts: morning light, caffeine window, protein targets, thirty minute walk, wind down routine.
Coach messaging
Asynchronous messaging inside the portal with typical responses within one business day.
Coaching Modules
Sleep and Recovery
Regular sleep timing, morning light, stimulus control, and wind down to lift efficiency.
Strength and Stability
Two to three short strength sessions weekly plus daily movement breaks and balance drills.
Cardio Fitness
Zone two foundations with simple progress markers.
Nutrition and Protein
Protein per meal, fiber habits, and simple meal frameworks.
Stress Tools
Breathing, breaks, and boundary scripts you can actually use.
Sexual Health
Pelvic floor basics, libido conversations, and referral when needed.
Coaching Plans
Included
Stand Alone
Plus Coaching
Device is optional. We integrate with common wearables when available.
Example Week and KPIs
Example week
- Monday: thirty minute walk + protein breakfast
- Wednesday: twenty five minute strength + ten minute wind down
- Friday: zone two bike thirty minutes
- Daily: morning light, steps ≥ seven thousand, caffeine window before noon
Dashboard metrics
- Sleep regularity
- Steps
- Strength sessions
- VO2max estimate
- HRV
- Resting heart rate
- Weekly adherence percentage.
FAQ's
No. It helps, but you can track manually in the portal.
Included plan has monthly touch base; Plus offers biweekly touches.
Coaching supports behavior and recovery. Medical questions are routed to clinicians.
Yes. Message us in the portal before your next billing date.
Educational content only. Not medical advice. Outcomes are cohort summaries and do not guarantee individual results.