Unlock sustainable health, wellness, and performance with a holistic, evidence-based program designed around four core pillars: Breathing, Nutrition, Movement, and Mindfulness. Whether you’re looking to improve performance, become a better version of yourself, or establish a healthier routine that lasts, this 16-week program is tailored specifically for you to help you succeed.
Program Features
Sustainable Habits That You Will Love
01
Functional Breathing
Through a comprehensive assessment of lung function, respiratory muscle strength, and overall breathing mechanics, you'll learn techniques to restore and optimize your breathing patterns. Breathing well is integral to health, performance, and recovery, and this process will help you enhance all three.
03
Tailored Nutrition
A personalized nutrition plan designed to meet your unique needs, fueling your body for optimal performance, recovery, and overall health. We cut through the noise of conflicting messages, focusing on the basics: eating well, enough, and often. You'll learn how to nourish your body, support the gut-lung axis to enhance respiratory and immune health, and meet your energy needs for both daily life and athletic goals.
02
Personalized Movement Plan
Receive a fully customized training plan tailored to your current fitness level, whether you're aiming to boost athletic performance or simply lead a more active lifestyle. Through personalized assessments, we’ll ensure your plan meets your unique goals and helps you move more effectively and efficiently, no matter where you're starting from.
04
Recovery Strategies
Learn how to manage stress effectively, not by escaping it, but by stressing well. With recovery and resilience being crucial to both performance and long-term health, you'll develop the tools to recover more efficiently and build resilience against the physical and mental challenges of life. This includes optimizing sleep, improving HRV through tailored breathing techniques, and restoring balance to your autonomic nervous system.
Why The Roadmap?
This isn’t about the latest fad, a quick fix, or the next biohack. It's about equipping you with the tools and building a solid foundation that will support you for years to come. Through personalized assessments and guidance, we empower you to take control of your health by mastering the basics, helping you breathe, move, fuel, and manage stress in ways that seamlessly integrate into your life.
16-Week Program Breakdown:
Weeks 1-2: Assessments and Goal Strategizing
Kick off with a comprehensive assessment of your current fitness levels, breathing patterns, nutrition habits, and recovery practices. We’ll work together to set clear, achievable goals tailored to your needs.
Weeks 3-8: Building the Foundation
Lay the groundwork for lasting success. During this phase, we’ll implement personalized breathing, movement, nutrition, and recovery strategies to strengthen your body and build resilience.
Weeks 9-12: Integration
Now that you’ve built a strong foundation, we’ll focus on integrating these practices into your daily life, ensuring that they become second nature and support long-term health and performance
Weeks 13-16: Optimize and Sustain
In the final phase, we’ll refine and optimize your routine, helping you sustain your progress. You’ll walk away with the tools and confidence to maintain a healthy, balanced lifestyle for the long term.
Who Is The Roadmap For?
While I’d love to say this program is for everyone, the truth is - it’s for those who are truly ready to make their health a priority. It’s for those who are committed not just to the journey ahead but ultimately to themselves. This isn’t about checking off boxes or chasing the latest fad- it’s about mastering the basics with intention, trust, and presence.
Performance isn’t just about athletic achievements; it’s about how you show up every day—for your family, your friends, your coworkers, and most importantly, for yourself. Whether you're an experienced athlete striving for a personal best, a beginner working toward your first race, or simply someone looking to move more in daily life, this program meets you where you are.
I’m dedicated to supporting you throughout the journey, but the real work? That’s yours to do.
If you're ready to invest in yourself and transform your health by mastering the fundamentals of breathing, movement, nutrition, and recovery, this 16-week program will give you the foundational tools to sustain your wellness and enhance your performance—for the long run.
Frequently Asked Questions:
What is the cost?
I'm not an "Athlete", can I still do the program?
The investment is $1250 with an option for a monthly payment plan.
Absolutely! You don’t need to be an athlete to benefit from this program. Whether you're looking to improve your fitness, enhance your daily movement, or simply take control of your health, this program is designed to meet you where you are. Performance isn't just about sports; it’s about how you show up in life—physically, mentally, and emotionally
Are you going to put me on a diet?
No, this program isn’t about restrictive diets or quick fixes. Instead, we’ll focus on nourishing your body with the right foods to support your unique energy needs, health goals, and lifestyle. The emphasis is on eating well, enough, and often to fuel both your performance and recovery while supporting overall wellness.
What "movement" are you talking about?
The movement in this program is focused on what the human body is naturally designed to do - walking, running. There will also be strength-based exercises that enhance proper biomechanics and mobility. Movement is a priviledge, and the goal with this program is to build a foundation of efficient movement to reduce the risk of injury, optimize posture and biomechanics, improve strength, and enhance recovery - so that you can perform at your best, and keep moving for the long haul.
How does The Roadmap differ from Breathing Rehab?
The Roadmap is a comprehensive 16-week journey designed to build the foundations of health, performance, and recovery by addressing key areas like breathing, movement, nutrition, and stress management. It’s aimed at those looking for a holistic approach to overall wellness and long-term health optimization as well as performance and recovery.
Breathing Rehab, on the other hand, is a focused 6-week program specifically targeting dysfunctional breathing patterns and lung conditions like asthma or COPD. It dives deeper into restoring natural, functional breathing through assessments, posture work, breath retraining, and stress management techniques to improve respiratory health and overall well-being