Baseline 30-Day Onboarding Program

This program integrates evidence-based daily practices for nervous system regulation, mobility, mood, and foundational fitness.Daily Baseline Components: 1. 60-second Parasympathetic Reset – builds vagal tone and immediate stress downshifting. 2. 10-minute Walk or Light Cardio – improves HRV, mood, circulation, and recovery. 3. Mobility Drills – target joint capsules, breath mechanics, and fascial glide. 4. Awareness Practice – builds sensory clarity, attentional control, and calm. 5. Daily Reflection – anchors neuroplastic change through noticing 1% improvements.

Baseline Phase 2: Isometrics + Tummo Breathing Progression

This Phase builds on the 30-Day Onboarding program.Focus Areas:- High-tension & low-tension isometrics .- Tummo-style breath cycles (heat, diaphragm control, retention).- Increased joint stability, tendon loading, and autonomic control.Daily Structure: 1. Breath Prep: 3 minutes nasal breathing. 2. Tummo Cycle: 3 rounds. 3. Isometric Strength Block: 2–3 positions/day. 4. Mobility Finisher. 5. Reflection: 'Where did heat, tension, or awareness change?'