PHASE I: ASSESSMENT
Beginning on Day 1, you will start laying the foundation for your journey.
You will learn to observing yourself and your life without judgment in order to
You will use custom COA frameworks to analyze and asses your current situation; Body, Mind, and Relationships.
You will developing great awareness as to the obstacles keeping you stuck, while empowering yourself to take control of your health through small, actionable steps.
You will simplify your training, nutrition, and mindset protocols to create an impactful system for achieving positive change.
You will zero in on what you envision for yourself moving forward: Lifestyle, Habits, Daily Routines.
The purpose of this self-analysis is to serve as a compass, and guide you towards making positive change where you need it most.
Once you've identified the areas for improvement, you will lay out deliberate steps that will help you achieve change.
This is where you really need to be strategic; keep in mind that any actions you plan to take must be practical for you to maintain over a long period of time. In order to have the greatest impact, your steps should be:
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Small
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Simple
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ACTIONABLE
For example, rather than saying that you’ll workout 6 days a week, maybe plan for 3-4 days. Instead of diving in and attempting to track everything you eat, shoot for eating whole foods and limiting refined sugars.
Small steps can have a profound impact on your physical health and overall well-being - it’s a positive change you will actually be able to sustain long-term.
TIP: Learn to embrace change.
The Revive phase acts as the catalyst for positive change. It's a time of self-reflection and building a solid foundation for growth.
Embrace the process and remain patient; small, intentional actions taken consistently will yield significant results over time.
And remember… If nothing changes…nothing changes.
Essentials Tracking: To hold steady on your path and monitor your progress, track the essential aspects of your health and well-being.
But even more than that, the most important aspect of essentials tracking is to discover how your action plan steps make you feel.
You must ensure that you’re not just mindlessly going through the motions and checking off a list.Because at the end of the day, you’re on this journey to feel good about yourself, and how you live your life - your actions should facilitate that.
The essentials you’ll want to keep track of include sleep, hydration, mindfulness, physical activity and nutrition.
As a general rule of thumb, here are the specific domains we target for clients:
When you achieve these targets daily, you give yourself a great foundation of health and well-being to build upon.
We'll track these essentials regularly to keep you accountable, and keep a clear scoreboard. All of our clients will recieve their own master tracking sheet with a scorecard, and receive weekly feedback.
As with your initial self-analysis, essentials tracking is merely a tool for observation, not judgment.
You won’t hit every target perfectly, every single day - this is the whole point of building momentum. It’s about practice, not perfection.
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SLEEP
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HYDRATION
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MINDFULNESS
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NUTRITION
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TRAINING / MOVEMENT
ASSESSMENT: Your To-Do List
Conduct a self-analysis - identify the key areas of your life that require change.
Create a deliberate plan to make these changes - be specific. Remember to make each step small, simple, and actionable.
Track your essentials, daily - sleep, hydration, mindfulness, diet and physical activity.
PHASE II: PLANNING
HOW TO DO IT
Define Your Perfect Day: Just like in Phase 1, we’re going back to some good ol’ self-reflection again - but this time, I want you to think beyond the bare essentials.
Take some time to ask yourself: what would my perfect day look like?
Now, when I say “perfect day”, I don’t mean some extraordinary day where you’ve got no obligations and no restrictions - I’m talking just a regular, mundane Monday.
After all, it’s those normal, uneventful days that make up the bulk of our lives, not the big milestones. If you want to be fulfilled with your life, you must take steps to make every single day worth living.
Make a list of activities and habits that would allow you to go to sleep at night feeling fulfilled, accomplished, and content.
Like we mentioned before, the Rise phase is about adding in habits based on things you love to do. Think things like:
Make this list as long as you can or want - don’t worry about whether you could realistically get it all done in one day, we’ll sort that out next.
Take Your Vitamins: It’s time to put your theoretical perfect day into practice.
We want you to take the list you just made, evaluate what habits and activities are most important or fulfilling to you, and lay out your top 7 - these are your daily Vitamins.
We call them this because just like taking vitamins, they’re not essential, but they do improve your life.
You should get most of your nutrients from your diet, so vitamins are supplementary - they can top you up where you might be falling short, and give you an extra boost.
It’s the same concept with daily Vitamins - your essentials (sleep, hydration, nutrition etc.) keep you alive, but the daily Vitamins allow you to do more of the things you love to do.
Despite my use of ‘not essential’… These extra habits and activities you will add to your routine are vital to the enjoyment of your life.
Just like with your essentials, you will want to keep track of your Vitamins (my clients track theirs alongside their essentials on their Meridian Tracking Sheet).
Your goal will be to include all 7 things in your daily routines, but keep in mind it’s exactly that - a goal.
Some days you might tick all 7 off, and that’s fantastic! Other days you might only be able to do 2, but that’s great as well.
Just like your essentials, it’s not about perfection - it’s about consistency.
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Spending time outdoors with your kids
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Read a chapter of a book
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Working on a hobby or passion project
TIP: Growth Mindset.
On your journey, it’s inevitable that you will face obstacles and veer off course from time to time.
Change is hard - be patient with yourself.
View challenges and missteps as opportunities to learn and grow. And be sure to celebrate your achievements along the way.
Each step you take, even the ‘wrong’ ones, will bring you closer to where you want to be. Embrace the mindset of continuous improvement and maintain a resilient spirit.
Electives: For the last portion of the Rise phase, you’ll pick 4 different activities that you want to sprinkle into your life every now and then.
These will be activities that you don’t do on a daily basis, but will be something special you can look forward to on a semi-regular basis.
(Quick heads up: Don’t go too big and extravagant with these electives - we’ll get to that in Phase III)
Depending on your schedule, these electives may be a bit more sporadic - you may only do one once every 6 weeks rather than once a month, but that’s okay.
The purpose of this step is to really get into the swing of your momentum, and to give yourself small, yet meaningful, milestones to propel you forward.
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Date night with your partner
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Going on a family hike with the kids
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Making a point of meeting up and hanging with friends
PLANNING: Your To-Do List
Define your perfect day - Outline what activities and habits would allow you to get the most out of your daily life.
Track your Daily Vitamins - Pick your top 7 from the list you made, and strive to incorporate them into your daily routine.
Pick and schedule your Electives.
TIRED OF IMPROVISING AND JUST WANT A SIMPLE, STRUCTURED AND EFFECTIVE HEALTH & FITNESS PLAN?
Our simple 3 Phase strategy is designed to equip you with all the tools necessary to help you get lean, get strong, and be the person you were meant to be.
Life is precious, so make the most of it.
With the Meridian Method, you’ll start thinking big, setting ambitious goals, and taking action to pursue them.
It begins when you click the link below.
PHASE III: EXECUTION
The final phase of Course of Action focuses on sustaining your practice for optimal health, and creating memories to last a lifetime.
EXECUTION is all about integrating the lessons and practices from the previous two phases into one cohesive, maintainable lifestyle - and then some.
You’ll learn strategies to hold yourself accountable, as well as honing your commitment to leading a fulfilling life through the addition of memories, or as we like to call them — ‘Live BIG Experiences.’
By doing this, you'll unlock the power to create and sustain a life you truly love.
There’s also a special ingredient in the EXECUTION phase - it’s called Misogi - and we’ll get to that!
HOW TO DO IT
Accountability for Lasting Results: Accountability is all about holding yourself responsible for the actions and choices you make.
And implementing methods of holding yourself accountable is vital in order to make your transformation stick.
Otherwise, all of the hard work you’ve put in thus far will go down the drain.
There’s a variety of accountability structures you can use to keep you moving forward. Some of my favorites include:
Accountability methods like these give you a sense of purpose, and help you to stay focused on what you’re trying to achieve.This all adds up to increase your chances of making positive change — and maintaining it, for good.
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Partnering up with a friend for activities like your fitness routine.
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Joining a community of like-minded people to create a support system for yourself.
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Conducting regular check-ins with yourself to review your progress.
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Or, the most effective way is to continue utilizing your Meridian Tracking Sheet - you get one when you sign up for Meridian Theory Coaching.
Reflect and Adapt.
The Thrive phase is an opportunity to combine the knowledge and experiences you gained in the previous phases, and create a comprehensive plan for long-term success.
Reflect on the lessons you've learned and the practices that have resonated with you.
Identify what launches you forward on your journey, and what holds you back.
Don’t be afraid to personalize and tailor these strategies to fit your needs, goals, and life.
Live BIG Experiences: One of the biggest driving forces in people’s lives is the idea of creating memories - and there's a good reason for it.
Take a moment to think back over the last year, 6 months, even the last month of your life. What have you done in that time?
With our busy lives and packed daily schedules, it’s more than likely you’ve done a hell of a lot - but I guarantee you don’t remember every single thing.
Typically when we look back on our lives, the memories that stick out the most are the big things - the adventures, the outings, the days that were extraordinary.
So while it is crucial that we make even the most mundane of days fulfilling as we’re living them, it’s just as important that we set aside time to do the more exciting things that we will remember long-term.
This is where Live BIG Experiences come in.
These will be new, out of the ordinary experiences that you will schedule in every 8 weeks.
Think about bigger activities that you’ll need to actually set aside time to do. Things like:
The point of Live BIG Experiences is to ensure you are able to look back on your year, and easily list off 5 or 6 significant memories that have stuck with you.
And the final ingredient in the EXECUTION phase… Misogi.
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Camping out in the yard with the kids
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Going to that restaurant you’ve been meaning to try
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Going on a weekend trip with friends
EXECUTION: Your To-Do List
✅ Hold yourself accountable - use tools like working out with a friend, or conducting regular progress check-ins with yourself to keep yourself on track long-term.
✅ Choose and schedule your Live BIG Experiences - one new, exciting adventure to look forward to every 8 weeks
✅ Choose your Misogi - pick one mentally and/or physically challenging activity you want to take on this year.