the journey

90 days.
four phases.

every phase is designed to build on the last. by day 90 you won't just look different — you'll move, think and feel fundamentally differently.

90
total days
4
phases
13
weeks
4
review calls
1
days 1 – 22
foundation
the first 26 days are about resetting the basics. sleep rhythm, eating structure, movement habits and stress management. your body adapts, your energy stabilises, and you begin to feel the difference before the scale moves.
week 1 — days 1–7
orientation
biometric measurements, nutrition framework introduction, daily walk targets established
week 2 — days 8–14
sleep reset
sleep protocol activation, stress baseline tracked, training begins at low intensity
week 3 — days 15–21
rhythm building
meal timing locked in, training frequency increases, first biometric check-in
week 4 — days 22–26
consolidation
review habits formed, phase 1 assessment, nutrition adjusted based on first results
phase 1 milestone
consistent sleep, energy stabilisation, first measurable changes in resting heart rate
2
days 23 – 44
momentum
now the habits are in place, we increase the work. training volume rises, nutrition is refined, and the first real physical reset begins. this is the phase where belief kicks in — because the mirror starts agreeing with the effort.
week 5 — days 27–33
intensity up
structured training split introduced, nutrition precision increases, weekly weigh-ins begin
week 6 — days 34–40
body recomp
body recomposition focus, supplement review, progress photos taken
week 7 — days 41–47
load increase
progressive overload applied to training, biometric re-test, nutrition recalibration
week 8 — days 48–52
mid assessment
halfway review call, full biometric reassessment, phase 3 plan confirmed
phase 2 milestone
visible body composition change, training consistency above 85%, mid-programme review call
3
days 45 – 66
acceleration
the deepest reset phase. training is at peak demand. nutrition is dialled in with precision. we begin addressing deeper patterns — mindset, social habits, the stories you tell yourself about what you're capable of. this is where real change becomes permanent.
week 9 — days 53–59
peak training
highest training volume of the programme, advanced protocols introduced
week 10 — days 60–66
mindset work
identity coaching, habit psychology, addressing previous patterns that caused setbacks
week 11 — days 67–73
lifestyle integration
social eating strategy, travel protocols, sustaining results in the real world
week 12 — days 74–79
deload + reset
intentional deload week, recovery maximisation, preparing for final phase
phase 3 milestone
peak physical results, mindset shift documented, lifestyle integration complete
4
days 67 – 90
mastery
the final phase is about ownership. we taper intelligently, consolidate every habit you've built, and construct your long-term maintenance blueprint. day 91 should feel like a natural continuation — not a return to old patterns.
week 13 — days 80–86
consolidation
training tapered, habit audit, identifying what will require continued attention
week 14 — days 87–93
maintenance design
long-term nutrition strategy, sustainable training programme for after day 90
week 13 — days 81–90
final review
complete biometric reassessment, before/after comparison, exit assessment call
days 88–90
celebration + launch
final documentation, maintenance blueprint delivered, 90-day celebration
phase 4 milestone
full reset documented, maintenance plan in hand, ready for day 91 independently

your 90 days start with one form.

the intake assessment takes ~8 minutes. limited spots per intake cycle.

begin your application →
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the programme
six pillars, one system
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real results
91% completion rate
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limited intake · 2026