A Gift That Lasts Longer
Than Flowers

The preparation stage is arguably the most underestimated yet foundational phase for success. This is the bridge between intention and action.  As you get ready for the Wellness experiment, I encourage you to clarify ‘the Why’ and define your motivation. Without a compelling reason—whether it’s to improve energy, prevent disease, or feel confident—commitment tends to fade when things get hard.  This is backed by science: research in behavior change psychology shows that people with clearly defined intrinsic motivation are more likely to sustain health goals long-term.

As you prepare, keep an open mind, get ready to learn (about science and about yourself) and prepare your environment. Organize your pantry, schedule your workouts, purchase your dumbbells, resistance bands and a yoga mat, and collect your biometric information. Do your measurements (see instructional diagram), take your selfies, obtain your baseline bloodwork, check body composition if possible.  Keep a journal to record your observations and experience. Finally, don’t ignore your social support system. Invite a friend or partner to join you on the Experiment, tell your social circles about what you are doing and congratulate yourself for prioritizing YOU. You deserve this!

Whether you are a seasoned-gym goer, or are just starting, Phase 1 gives you the foundation for building a solid and strong future in food, fitness and wellness.  The changes in these 8 weeks will likely be dramatic with inches lost, strength gained, sleep improved and mood elevated.  Be Curious!

If you think your body and mind changed during Phase 1, just wait until you experience Phase 2! During these next 8 weeks, over 40 new exercises are added, including those that incorporate more compound movements, mobility work and progressive overload.  It's not just about being stronger, but also about practicing moves that build balance and help with fall prevention.  For nutrition, Phase 2 takes you around the world for a tour of the diets associated with longevity and good nutrition.

Whether it's learning a new dish or being introduced to a new spice/ingredient, you will experiment with different ethnic dietary approaches with one geographically inspired meal a day - no passport required!  The overall food system is 1200-1300 calories a day, and  high in protein ,fiber and calcium. In the Wellness pillar, you will get the science behind the latest trends and learn how you can bring some of these practices into your daily life.

Over these next 8 weeks, workouts step up in intensity with advanced strength and conditioning, endurance training, and combination movements that push both body and mind to new levels. Expect new formats that keep you engaged and help break through plateaus. It’s about more than just fitness — Phase 3 is designed to build resilience, stamina, and confidence that carries into every part of your life.

On the nutrition side, Phase 3 brings it all together. You’ll dive into strategies that support long-term health, energy, and sustainability, focusing on practical tools to help you maintain results well beyond the program.