01 — Programme Catalogue
Six Structured Wellness Programmes
Programme 01
Functional Fitness Framework
A structured 12-week movement framework built around progressive bodyweight and resistance progressions. The programme is designed for men with professional schedules who require a consistent, time-efficient approach to strength and conditioning.
- Three structured weekly sessions (45–60 minutes each)
- Progressive load and volume calibration across four phases
- Active recovery and mobility documentation included
- Bi-weekly progress tracking review with the specialist
Programme 02
Balanced Nutrition Guidance
An eight-week structured nutrition consultation covering whole-food sourcing priorities, portion-awareness models, and meal structure approaches referenced from published nutritional research applicable to the Indonesian dietary context.
- Baseline dietary review and evaluation session
- Customised meal structure framework (Indonesian context)
- Lean eating and mindful portion awareness guidance
- Weekly follow-up and adjustment documentation
Programme 03
Sleep & Recovery Protocol
A four-week structured documentation of sleep hygiene habits, circadian rhythm management, and active recovery scheduling for men in demanding professional roles.
Programme 04
Stress & Focus Management
Practical frameworks for managing occupational pressure and sustaining cognitive clarity, structured across a six-week engagement with biweekly specialist reviews.
Programme 05
Body Composition Awareness
A long-term 16-week monitoring and guidance engagement tracking body composition indicators, energy balance, and movement patterns with monthly progress documentation.
Programme 06
Grooming & Self-Care Audit
A single-session audit and documentation of personal care routines with tailored skincare and grooming guidance adapted for the Indonesian tropical climate.