A 12-Week Transformation for Body, Mind, and Life At Grounded Strength, we believe true wellness goes beyond the gym. It’s not just about building muscle — it’s about building balance. The Total Wellness Reset is a complete 12-week program designed to rebuild your strength, restore your health, and reset your life from the ground up. Program Overview The Total Wellness Reset integrates core strength, pain therapy, and optimized nutrition to help you get as lean, strong, and healthy as possible. Each participant is paired with two key coaches: - Strength Coach: to guide your customized training and ensure proper form, progress, and results. - Accountability Coach: to keep you consistent, connected, and on track every step of the way. You’ll also gain full access to our private Skool Course, where you’ll learn the 8 Daily Habits that enrich the 6 Pillars of Life — a system designed to help you live grounded, strong, and purpose-driven. The 8 Daily Habits 1. Ground – Get your feet on the earth. Connect with nature to regulate your nervous system and restore energy. 2. Breathe – Practice daily breath protocols to improve focus, reduce stress, and unlock strength. 3. Fast – Allow your body time to reset, burn fat efficiently, and balance hormones. 4. Move – Engage in motion flow, mobility, and strength training to rebuild core stability and pain-free movement. 5. Fuel – Nourish your body with Whole Foods and targeted micronutrients to optimize performance and recovery. 6. Connect – Strengthen your tribe. Identify meaningful relationships and build supportive social structures. 7. Remedy – Use nature’s tools—sunlight, cold, heat, and grounding—to overcome stress and illness naturally. 8. Rest – Implement sleep and recovery protocols that allow your body and mind to truly heal. The 6 Pillars of Life The 8 habits are designed to reinforce balance across every area of your life: - Physical – Strength, movement, recovery, and vitality. - Mental – Focus, clarity, and mental resilience. - Emotional – Stress regulation and emotional intelligence. - Spiritual – Connection to purpose and higher alignment. - Financial – Habits and mindset that create stability and freedom. - Social – Building healthy, supportive relationships and community.

(for busy, high-output operators who still want to carve 50 lbs clean) Schedule Tuesday – Strength Block (Full-Body Power) - Warmup: 5 min incline walk - Squat – 3×10 - Bench Press – 3×10 - Barbell Row – 3×10 - Overhead Press – 2×12 - Plank – 3×45s - (If no gym: replace with goblet squats, pushups, backpack rows, pike presses.) Thursday – Hybrid Conditioning - 10 min jog or rower warm-up - 6 rounds of: - Finish: 12k steps or 30-min walk later in the day Saturday/Sunday (optional accelerator): - Long steady walk (12k steps) or a bike ride. 🍳 Nutrition (same OS macros) 1,750 cal | 180P / 120C / 55F - 12 PM – Meal 1 (chicken + rice + veg) - 3:30 PM – Meal 2 (shake + fruit) - 6 PM – Meal 3 (salmon/steak + salad + sweet potato) - 8 PM – Meal 4 (Greek yogurt or shake) Keep same prep cadence: Sunday PM + Wednesday PM. 🧬 Recovery & Rules - 9:45 PM lights out. No exceptions. - Hydrate 3L/day minimum. - If progress stalls: add Saturday cardio before adjusting macros.

Alright boys, today’s the day! Drop those progress pics. Doesn’t matter if it’s a full flex, a pump selfie, or just a side-by-side to see how far you’ve come. Progress is progress. I’ll go first… I added my own photo but my face came out all messed up in it, so don’t roast me too hard 😂 Let’s see the gains. Post your pic below and rep the work you’ve been putting in. ⚡