Structure (By Week)
| Week | Theme | Monday (Physical Training) | Wednesday (Physical Training) | Friday (Physical Training) | Saturday (Workshop) |
|---|---|---|---|---|---|
| Week 1 | Kickoff & Introduction | Physical Training (45 mins) + Wellness Coaching (45 mins) | Physical Training (45 mins) + Wellness Coaching (45 mins) | Physical Training (45 mins) + Wellness Coaching (45 mins) | |
| Week 2 | Lay Down the Law | Physical Training (45 mins) + Wellness Coaching (45 mins) | Physical Training (45 mins) + Wellness Coaching (45 mins) | Physical Training (45 mins) + Wellness Coaching (45 mins) | Health Education Workshop (1 hr 15 mins) |
| Week 3 | Balance & Coordination | Physical Training (45 mins) + Wellness Coaching (45 mins) | Physical Training (45 mins) + Wellness Coaching (45 mins) | Physical Training (45 mins) + Wellness Coaching (45 mins) | Healthy Cooking Workshop (1 hr 15 mins) |
| Week 4 | Psychological Week | Physical Training (45 mins) + Wellness Coaching (45 mins) | Physical Training (45 mins) + Wellness Coaching (45 mins) | Physical Training (45 mins) + Wellness Coaching (45 mins) | Health Education Workshop (1 hr 15 mins) |
| Week 5 | Self Discipline | Physical Training (45 mins) + Wellness Coaching (45 mins) | Physical Training (45 mins) + Wellness Coaching (45 mins) | Physical Training (45 mins) + Wellness Coaching (45 mins) | Healthy Cooking Workshop (1 hr 15 mins) |
| Week 6 | Self Discipline (Continued) | Physical Training (45 mins) + Wellness Coaching (45 mins) | Physical Training (45 mins) + Wellness Coaching (45 mins) | Physical Training (45 mins) + Wellness Coaching (45 mins) | Health Education Workshop (1 hr 15 mins) |
| Week 7 | Hell Week | Physical Training (45 mins) + Wellness Coaching (45 mins) | Physical Training (45 mins) + Wellness Coaching (45 mins) | Physical Training (45 mins) + Wellness Coaching (45 mins) | |
| Week 8 | Finals Week | Physical Training (45 mins) + Wellness Coaching (45 mins) | Physical Training (45 mins) + Wellness Coaching (45 mins) | Physical Training (45 mins) + Wellness Coaching (45 mins) | |
| Week 9 | Independent Month | Physical Training (45 mins) + Wellness Coaching (45 mins) | Physical Training (45 mins) + Wellness Coaching (45 mins) | Physical Training (45 mins) + Wellness Coaching (45 mins) | |
| Week 10 | Independent Month | Physical Training (45 mins) + Wellness Coaching (45 mins) | Physical Training (45 mins) + Wellness Coaching (45 mins) | Physical Training (45 mins) + Wellness Coaching (45 mins) | |
| Week 11 | Independent Month | Physical Training (45 mins) + Wellness Coaching (45 mins) | Physical Training (45 mins) + Wellness Coaching (45 mins) | Physical Training (45 mins) + Wellness Coaching (45 mins) | |
| Week 12 | Independent Month | Physical Training (45 mins) + Wellness Coaching (45 mins) | Physical Training (45 mins) + Wellness Coaching (45 mins) | Physical Training (45 mins) + Wellness Coaching (45 mins) | Graduation & Exit Interview (1 hr 15 mins) |
Legend/Key:
- Physical Training:
A 45-minute session focusing on fitness, strength, and conditioning.
Methods Included:- Circuit Training | Functional Movements | Flexibility | Balance & Coordination
- Wellness Coaching:
A 45-minute session following physical training, providing coaching on health goals, motivation, and behavior change.
Methods:- Goal Setting | Motivation & Accountability | Behavior Change | Mindfulness & Stress Management | Nutritional Education
All coaching is based on the Celebrate Health book by Keith Dorsette.
- Goal Setting | Motivation & Accountability | Behavior Change | Mindfulness & Stress Management | Nutritional Education
- Healthy Cooking Workshop:
1 hour 15 minutes of learning healthy cooking techniques and recipes.
Non-Reimbursed: But included at zero OOP cost. - Health Education Workshop:
1 hour 15 minutes of educational content provided by certified health professionals.
Non-Reimbursed: But included at zero OOP cost. - Graduation & Exit Interview:
A final consultation and ceremony to recognize the participant’s achievements.
Duration: 1 hour 15 minutes
Summary of Coaching Interaction:
- Weeks 1-8: Active coaching and workshops, with coaches working directly with participants.
- Weeks 9-12: Independent work under coach supervision, with participants demonstrating the skills and knowledge they’ve acquired during the first two months. Coaches will be available for guidance but participants must take ownership of their routines and progress.
Celebrate Health, virtual Wellness Programs (Site Map; Viewing Order)
Basic Training Program (Three Months) I: Program Introduction | II: Inclusions | III: Structure | IV: Themes And Descriptions
Tune Up Training Program (One Month): Program Introduction | II: Inclusions | III: Structure | IV: Themes And Descriptions
Corporate Wellness Program: Corporate Wellness Uptick: Intro, Corporate Wellness, Uptick: Program, Corporate Wellness, Uptick: Benefits I, Corporate Wellness, Uptick: Benefits II, Corporate Wellness, Uptick: Conclusion
1-1 Coaching Here: 1-1 Coaching