The flagship program
Coaching built aroundhow you actually live.
Wellness Core is three phases of performance and wellness coaching, run at the pace your life actually allows. Structure first, then consistency, then a standard that holds under a real week.
Three phases. Clear checkpoints. Habits that hold without you having to think about them.
Vivere/Wellness Core
Who this is for
This is built for people who already take responsibility for their health and are willing to change the way they live to protect it.
“I know what to do, but I can't stay consistent. I need accountability.”
Twenties through sixties
Busy professionals, founders, athletes, and anyone carrying more than they have capacity for.
Chasing energy, not just aesthetics
Energy, performance, longevity, and preventive health. Looking better is a side effect, not the goal.
Willing to change habits
You are not looking for a plan to admire. You are looking for one you will actually run.
This is coaching for generally healthy adults. It is not medical treatment, and it is not a substitute for care from your physician.
Recovery, built in.
Recovery is part of the program. Every client starts with a sponsored Wellness Studio day, and what you carry on with afterwards is yours to choose. None of it replaces the work. Most clients keep one or two practices going, based on what their goals actually call for.
Your first session is on me
Every client is sponsored for a Wellness Studio day at a partnering gym. Pick any three of the practices below and we go through them together. Acupuncture is the exception: it runs the best part of an hour, so it is the only one you get that day. It costs you nothing either way, and it is the honest way to find out what your body actually responds to before you spend a cent on any of it.
- 01
Whole-Body Cryotherapy
Brief whole-body cold exposure, two to three minutes. Commonly used between hard training blocks to support recovery. Typically two to three times a week.
- 02
Hyperbaric Oxygen Therapy
Breathing oxygen-enriched air inside a pressurized chamber. Sessions run 60 to 90 minutes, used as a recovery and mental clarity practice.
- 03
Red Light Therapy
Red and near-infrared light panels, 10 to 20 minutes, no downtime. Commonly used to support recovery and sleep quality.
- 04
Infrared Sauna
Heats the body directly rather than the air, so sessions run longer at lower temperatures. 30 to 45 minutes, and often paired with red light.
- 05
Sauna and Cold Plunge
Alternating heat and cold across two or three rounds. We guide the breathing and the timing. Most clients get more out of this than any other practice on the list.
- 06
IV Infusions
Hydration, vitamins, and minerals administered by a registered nurse at a licensed clinic. 30 to 45 minutes.
- 07
Compression Legs
Inflatable sleeves that apply sequenced pressure from the foot upward. Sessions run 20 to 30 minutes, commonly used after long training days or travel.
- 08
Acupuncture and Dry Needling
Fine needles used for muscular tension, mobility, and stress. Sessions run 45 to 60 minutes.
Every practice above is delivered by licensed third-party providers, chosen by you and paid to them directly. Samuel provides education, referrals, and help fitting them into your protocol. He does not supervise, prescribe, or administer any of them, and no specific outcome is promised.
Three phases. One standard.
Each phase has a job and a clear finish line. You do not move on until the one you are in is holding.
- 01
First week
Discovery Audit
Find the leak, not just the goal.
Before anything gets prescribed, we establish where you actually stand. Most people are not missing information. They are missing an honest baseline.
- Biometric screening: body composition, resting heart rate, blood pressure.
- Habit audit across seven pillars: sleep, nutrition, movement, stress, focus, relationships, and faith.
- Time architecture: where your time actually goes, against where you think it goes.
- Values alignment: what matters most, and what your real non-negotiables are.
- An optional baseline biomarker panel at the end of the week, if you want the numbers.
You leave knowing your true starting point, with the leak identified. If you chose to test, your baseline numbers are on record too.
- 02
Early weeks
Game Plan
Simple enough to do when busy.
A plan that only works on your best week is not a plan. We build for the week where work runs late, the kids are sick, and you are travelling.
- Three non-negotiable pillars, drawn from your audit and nobody else's.
- Nutrition on an 80/20 rule: what to eat, what to avoid, when to eat it.
- Training matched to your real capacity, three to four sessions a week.
- Sleep protocol: bedtime routine, light exposure, temperature.
- One primary recovery practice, plus a supplementation protocol.
- Weekly implementation coaching, adjusted for real friction as it appears.
You leave with a written plan you can actually run, and an accountability structure around it.
- 03
Ongoing
Accountability
Discipline is a team sport.
This is the phase where most people quit on their own. Weekly contact is what turns a good plan into a lived one.
- Weekly 45-minute check-ins reviewing the week you actually had.
- Habit scoring across each pillar, so progress is measured rather than felt.
- Problem-solving the real barriers: motivation dips, schedule collisions, social pressure, cravings.
- Identity work. The difference between “I am someone who sleeps eight hours” and “I try to sleep eight hours.”
- Environment design, so the good choice becomes the easy choice.
- An optional biomarker check partway through, to confirm the plan is working.
- Your written playbook, delivered and walked through in full.
- An optional final panel at the end, set against where you started.
You come out of the block with habits holding steady, a written playbook in hand, and visible change in energy, sleep, or mood.
What you walk away with
Every client comes out of the block with a written playbook in their own terms, not a login that expires.
“You own this now, and you are not left on your own with it.”
Coaching carries on at whatever cadence fits, whether that is a standing weekly slot or a four-week tune-up when life knocks you off the line.
- 01Your nutrition rules: what to eat, what to avoid, and when.
- 02Your training protocol, scaled for busy weeks and good ones.
- 03Your sleep and recovery routine.
- 04Your habit and wellness tracking system.
- 05A maintenance plan for any recovery practices you kept.
- 06A quarterly self-audit checklist, so you can catch yourself drifting.
Investment
Programs are priced to scope, because no two clients need the same depth or the same pace. Tell me where you stand and I will send the detail.
- Lab work is ordered and billed through the lab directly, not through coaching.
- Recovery practices are optional and paid to the provider you choose.
Optional
Data, not guesswork.
Most coaching runs on how you say you feel. If you want more than that, bloodwork gives you something to measure against, so progress is demonstrated rather than assumed. It is entirely optional. Plenty of clients run the program without ever testing, and it works.
What gets measured
- Metabolic markers: fasting glucose, insulin, and a full lipid panel.
- Thyroid function and hormonal status, selected against your goals.
- Inflammation markers: hs-CRP and homocysteine.
- Micronutrient status: vitamin D, B12, folate, and iron.
- Anything further your goals call for.
How it works
- 01You order your panel through a certified lab. I will point you to the right one and the right markers, and the lab bills you directly.
- 02We sit down together and go through what each marker means for your energy, training, and recovery.
- 03Your nutrition and training get adjusted against what the results actually show.
This is coaching for generally healthy adults. It is not medical treatment, and it is not a substitute for care from your physician.
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