28 Life Pillars

Six simple pillars. A powerful synergy.

The 28 Life wellness framework is built on six pillars that work together to upgrade your physical, mental, and emotional wellbeing.

Better choices, made consistently, change everything.

Movement

• Move a minimum of 36 x 10-minute sessions per week (6 hours).

• At least half of those done outdoors, and at least a third strength based.

• Structure 10-minute units flexibly, from a single 10-minute micro-session to a longer multi-unit maxi-session. Choose whether to build in a rest day(s) by stacking sessions on specific days.

Hydration 

• Drink a minimum of 2 litres of water daily. More in heat or with a high training load.

Nutrition

• Eat whole and minimally processed foods. 

• Preferably no alcohol. If any, a maximum of one large alcoholic drink daily.

• Four “Anything” days per month to eat or drink whatever you choose, guilt-free. Use them flexibly; none at all, one a week, through to all four on consecutive days.

Growth

• A daily minimum of reading 10 pages or listening to 10 minutes of non-fiction, growth-related material.

Service

• Each week, give something back. Help, teach, or serve someone or a cause.

Recovery

• A minimum of 7 hours of “Sleep Opportunity” each 24-hour period, including naps.
  (Sleep Opportunity is the time period available for an individual to obtain sleep.)

• 4 “All Nighter” passes per month for when family, work or fun, needs to be prioritised before sleep.

The Synergy

When you move, hydrate, eat well, learn, contribute, and recover, you upgrade every aspect of your life.

Energy rises. Stress drops. Discipline grows. Confidence expands. Wellness is regained.

This is the core of 28 Life: simple actions that compound into extraordinary change.

Each 28-day Life cycle builds your momentum, and your belief in what’s possible.

Start with one 28 Life cycle. See how you feel. Then keep going.

Ready to begin?

Download the free 28 Life Planner & Tracker and get going.