Course curriculum

  • 1

    Week One I High Performance Cognizance & Fundamentals of HPC

    • Introduction on High Performance Cognizance & Fundamentals of HPC

    • Reflection & Self Awareness

    • Fixed vs. Growth Mindset

    • Lose the LBS & Flip the Script

    • Lead Indicators vs. Lag Indicators

    • Summary & Implications
  • 2

    Week Two I Intro to Mastering the Art of Effortless Behavior Change

    • Intro to Mastering the Art of Effortless Behavior Change

    • Step 1: Clarify the Aspiration

    • Step 2: Brainstorm

    • Step 3: Map It Out (Focus Mapping)

    • Step 4: Making Predictions (Ability Chain)

    • Step 5: Find Your Prompts (The Magic)

    • Step 6: Celebrate (Don't Skip!)

    • Making Habits

    • Scaling Behavior- How to Never Fall Off the Wagon

    • Suggestions to Maximize

  • 3

    Week Three I Biology Regulation

    • Biology Regulation

    • Managing Biology

    • Burnout Prevent and Management

    • Daily Inputs

    • Micro and Macro Auto-Regulation of Energy

    • Routine Development

    • Routine Management

    • Summary and Implications
  • 4

    Week Four I HPAN

    • Keys to Success

    • Water Intake

    • Intro to Adaptive Nutrition

    • Philosophy and Important Considerations

    • Important Considerations and Reminders

    • Misconceptions and Pitfalls

    • Behavioral Tendencies

    • Staple and Central Meals

    • K.I.S.S.

    • Summary and Implications
  • 5

    Week Five I Breath, Sleep, and High Performers Routine

    • Breath

    • The Nose

    • Breathe Less

    • Breathing Techniques

    • Sleep Observations

    • Creating Your Sleep Sanctuary

    • 4 Step High Performers Routine Workshop

    • Summary and Implications
  • 6

    Week Six I Training

    • Fundamentals of Training

    • The Workout

    • Six Foundational Movements

    • Activity and Recreation

    • Adaptation and Recovery

    • Summary and Implications
  • 7

    Week Seven I Tracking

    • The Whys of Tracking

    • Common Mistakes When Tracking

    • Three Types of Trends

    • Trends. Trends. Trends.

    • Analyzing Micro Data

    • Analyzing Meso

    • Adjustments and Improvements

    • Attribution & Extracting Data

    • Summary and Implications
  • 8

    Week Eight I High Performance Lifestyle Management

    • HPLM Philosophy

    • 2 P's & 3 M's

    • Creating Synergy Between Health & Business

    • Phasing Strategy

    • Seasonal Alignment

    • Auto-Regulating Social Life

    • Auto Regulating Personal Life

    • That's a Wrap!