OPTIMISE YOUR WELLNESS PROGRAM OVERVIEW

12 Weeks to a Healthier, Happier, Higher-Performing You Objective: To create lasting lifestyle change through a structured and personalised approach that enhances physical health, mental clarity, emotional balance, and overall performance.

Framework: The program integrates three core pillars of human performance:

• Sleep – Restore, recover, recharge.

• Exercise – Build strength, resilience, vitality.

• Nutrition – Fuel with purpose, eat with awareness.

Surrounded by supporting elements: mindset, stress management, social connectivity, and accountability.

STRUCTURE

Each week includes:

• Focus Theme

• Education (awareness & learning)

• Action Task(s) (application)

• Reflection (accountability)

• Check-in / Review

12-WEEK PROGRAM OUTLINE

Weeks 1–2: Foundation & Awareness

Weeks 3–4: Sleep – The Performance Pillar

Weeks 5–6: Exercise – Move With Purpose

Weeks 7–8: Nutrition – Fuel for Function

Weeks 9–10: Stress, Mindset & Emotional Resilience

Weeks 11–12: Connection, Purpose & Longevity

ADDITIONAL COMPONENTS

Weekly Check-ins

• 10-minute accountability session or self-assessment form.

• Track: sleep hours, exercise sessions, nutrition score, stress rating, and overall wellbeing.

OUTCOME

By the end of 12 weeks, participants will have: 

A clear understanding of what “wellness” truly means for them 
Consistent sleep, nutrition, and exercise habits 
Reduced stress and improved emotional resilience 
A blueprint for long-term sustainable health 
Renewed motivation to Play a Bigger Game in life and work