The Program

Train the Person Behind the Performer

Six weeks. Thirty sessions. Five dimensions. A structured program for training your nervous system, built from sport psychology, positive psychology, and somatic work. This is not a motivational course. It's a system.

What's Included

30 sessions

Coaching Sessions

18 audio coaching sessions plus 6 guided exercises and 6 breathwork protocols, 5 sessions per week

Weekly live call

Live Group Coaching

Weekly live call with the whole community. Different theme each week. Open Q&A. Replays in your portal if you miss one.

Cohort access

Members Community

Real conversation with other high achievers doing the same work on the same timeline. You're not figuring this out alone.

3 assessments

Assessments

Baseline, midpoint, and final assessments across all five dimensions. Watch your radar chart move.

6 protocols

Breathwork

Guided audio breathwork protocols that build week over week, from foundational to advanced

Built for you

Personal Plan

A personalized coaching plan and weekly check-ins generated from your baseline assessment

Live + Community

You're not doing this alone.

Every week, the whole community shows up for a live group call. Different theme each week, tied to where the cohort is in the program. Open Q&A. Real coaching in real time.

You'll meet other people running too hot for too long. Founders, athletes, operators, parents. The ones a few weeks ahead of you, who can tell you what worked. The ones a few weeks behind, who remind you how far you've already come.

If you can't make a call live, the replay goes straight to your portal. You can come back to it during the next quiet morning.

The Five Dimensions

What we're actually training.

Every week of the program trains one dimension. You take a baseline assessment at the start, a midpoint check at week three, and a final at week six. The radar chart shows you exactly where the work moved.

Roots

Foundation of identity, values, and purpose that anchor your performance

Weight

Ability to carry pressure, manage expectations, and perform under load

Daily Ground

Consistent routines and habits that keep you grounded day to day

Inner Engine

Internal motivation, drive, and the fire that fuels sustained effort

Toolkit

Mental skills like breathwork, visualization, self-talk, and focus techniques

Week-by-Week Breakdown

Week 1Roots

Roots: Building Your Foundation

Establish your baseline, excavate your core values, and define your performance identity. The foundation everything else stands on.

Sessions (5)

  • AudioWelcome to Ground
  • AudioValues Excavation & Performance Identity
  • AudioSetting Your Baseline
  • ExerciseRoots Deep Work
  • BreathworkBreathwork: Three-Part Breath & Coherence

Daily Disciplines

  • • Complete the Ground Performance Assessment
  • • Complete the Ground Wellness Assessment
  • • Write your intention statement
  • • 5 min breathwork — three-part breath + coherence (morning)
  • • Review your values hierarchy daily
  • • Read your performance identity statement aloud
Week 2Weight

Weight: Carrying the Load

Learn to carry pressure without breaking. Reframe pressure as fuel, build resilience protocols, and develop your relationship with discomfort.

Sessions (5)

  • AudioUnderstanding Pressure
  • AudioThe Reframe Method
  • AudioBuilding Pressure Tolerance
  • ExercisePressure Mapping & Reframe Workshop
  • BreathworkBreathwork: Box Breathing & 4-7-8 Calming Pattern

Daily Disciplines

  • • 5 min box breathing (morning)
  • • Identify one pressure source today — write a reframe for it
  • • Reframe journal: 3 entries minimum this week
  • • One deliberate exposure to manageable discomfort
  • • Evening reflection: where did you carry weight well today?
Week 3Daily Ground

Daily Ground: Rituals That Root You

Design the daily systems that keep you grounded. Morning routines, pre-performance rituals, recovery practices — built around your life.

Sessions (5)

  • AudioWhy Routines Matter
  • AudioMorning Routine & Pre-Performance Rituals
  • AudioEvening Wind-Down & Recovery
  • ExerciseDesign Your Daily Ground
  • BreathworkBreathwork: Physiological Sigh, Extended Coherence & Three-Part Breath

Daily Disciplines

  • • Execute your designed morning routine (track adherence)
  • • 5 min extended coherence with three-part breath (building toward 15-in/15-out)
  • • Practice the Sacred Pause: one conscious breath before every transition
  • • Practice your pre-performance ritual before training/work
  • • Walking Breathwork option: 10 min walk with rhythmic breathing for those who prefer movement-based practice
  • • Evening wind-down routine
  • • Track adherence daily — aim for 5/7 this week
  • • Complete midpoint assessments
Week 4Inner Engine

Inner Engine: Fueling the Fire

Connect to your deepest sources of motivation. Map your fuel sources, build visualization practice, and create sustainable drive.

Sessions (5)

  • AudioIntrinsic vs Extrinsic Motivation
  • AudioIntroduction to Visualization
  • AudioBuilding Sustainable Drive
  • ExerciseMotivation Mapping & Fuel Sources
  • BreathworkBreathwork: Energizing Patterns

Daily Disciplines

  • • 5 min energizing breathwork (morning)
  • • 5 min visualization practice
  • • Identify one intrinsic motivation source — write about why it matters
  • • One deliberate act driven by internal motivation
  • • Evening reflection: what fueled you today?
Week 5Toolkit

Toolkit: Sharpening Your Skills

Assemble your complete mental performance toolkit. Breathwork, visualization, self-talk, focus cues — personalized and ready.

Sessions (5)

  • AudioSelf-Talk & Focus Cues
  • AudioAssembling Your Personal Toolkit
  • AudioPerformance Simulation
  • ExerciseToolkit Assembly & Self-Talk Rewrite
  • BreathworkBreathwork: Personal Protocol + Vortex Breath

Daily Disciplines

  • • 10 min personal breathwork protocol + vortex breath (morning)
  • • Practice your pre-performance checklist before training/work
  • • Use your self-talk cues in one high-pressure moment
  • • 5 min visualization with full toolkit integration
  • • Practice metacognition: 2 min of watching your thoughts without engaging them
  • • Trust-Gratitude Loop: 2 min infinity-symbol visualization (gratitude flows into trust, trust into gratitude)
  • • Run the full toolkit sequence at least 3 times this week
Week 6All Dimensions

Integration & Final Assessment: Putting It All Together

Bring all five dimensions together. Complete final assessments, compare against baseline, and build your maintenance plan.

Sessions (5)

  • AudioConnecting All Five Dimensions
  • AudioYour Pre-Performance Sequence & Maintenance Plan
  • AudioNavigating Setbacks
  • ExerciseTransformation Reflection & Maintenance Blueprint
  • BreathworkBreathwork: Complete Integration Sequence

Daily Disciplines

  • • Complete the Final Performance Assessment
  • • Complete the Final Wellness Assessment
  • • Run your full pre-performance sequence daily
  • • Written reflection: your transformation summary
  • • Write your maintenance plan (what stays, what frequency)

Ready to Build Your Ground?

To have more, you must do more. To do more, you must BE more. Six weeks to train the person behind the performer.