Performance-Based Training. A Process-Based Result
The journey and the process are important. Small daily choices and actions make all the difference. The outcome at the end is less important than the quality of what you're able to do, every day.
The Process
What? Bridging the gap between your current capacity and the capacity required to improve performance and desired results.
How? Through scientific and routine evaluation or measuring our performance, we establish:
1. Predictive Data (PD) - results projected ahead of time
Process Pillars
1. Habit-Based Nutriton - Every 2-4 weeks we achieve a new nutritional habit
2. Functional Training - Train Movement not Muscle
Periodized / Seasonal Planning to:
Progressive Resistance:
3. Standard Operating Procedures (SOP) & Rewards Points Challenge
4. You - What's expected from you? Practice daily to build your skills. Build skills to achieve your goals.
The Process
What? Bridging the gap between your current capacity and the capacity required to improve performance and desired results.
How? Through scientific and routine evaluation or measuring our performance, we establish:
1. Predictive Data (PD) - results projected ahead of time
- provides wisdom, judgement, analysis, and intuition (decision making and desired results are improved because they are based on fact, not gut instinct)
- allows us to proactively manage or see around corners (anticipating needs and designing interventions before things occur. Also, see trends and detect changes)
- provides a powerful psychological sense of wellbeing.
- Provides total assurance that positive fitness changes are happening inside and we are moving towards our goals.
- With the immediate fitness success, we gain confidence about our ability to go further.
- The ultimate method to tracking progress. After all, it is what we can do and not what we think we can do, that counts!
Process Pillars
1. Habit-Based Nutriton - Every 2-4 weeks we achieve a new nutritional habit
- Identify & eliminate deficiencies
- Adjust amount & type (macros)
- Fine tune
- how often
- should I cycle calories or carbs
- should I eat before, during or after exercise
2. Functional Training - Train Movement not Muscle
Periodized / Seasonal Planning to:
- peak in times when you are more visible
- to complement your social calendar
- to engage in activities that are conducive to the time of year
- outdoor activities in the summer
- scheduled training patterns in the fall
- heavy and time efficient in the winter
- introduction of something new in the spring
Progressive Resistance:
- for strengthening and building skeletal muscles
- we believe that your physical health can be measured by your muscle strength (ability to move weight/mass)
- for conditioning the heart muscle and reducing body fat (stored, unused calories inside the body or energy put aside for future use)
- we believe that your physical health can be measured by your cardiovascular conditioning (ability to move blood/oxygen) or maximum calorie per minute workload
3. Standard Operating Procedures (SOP) & Rewards Points Challenge
- Daily: Checklist for compliance worksheet - Practice habits and check-ins
- Weekly: Weigh-ins (If necessary)
- Bi-weekly: Measures and new habit
- Monthly: Photos and monthly review
- Every 2 Months: Reassess your goals
- Every 3 months: Reassess skill development, physical performance. Visit to doctor or lab for bloodwork (if necessary)
4. You - What's expected from you? Practice daily to build your skills. Build skills to achieve your goals.
- You dedicate at least 20-30 minutes daily or 3-5 hours per week to your program
- You dedicate yourself to self-improvement. You are already loved and You are already beautiful
- You work to discover your own strengths and your own unique approach
