Seven simple pillars. A powerful synergy.
The 91 Whole wellness framework is built on seven pillars that work together to upgrade your physical, mental, and emotional wellbeing.
Better choices, made consistently, change everything.
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.
Drink a minimum of 250mL water per 10kgs bodyweight, daily. More in heat or with a high training load.
Eat whole and minimally processed foods.
Preferably no alcohol. If any, a maximum of one large alcoholic drink daily.
A daily minimum of reading 10 pages or listening to 10 minutes of non-fiction, growth-related material.
Each week, give something back. Help, teach, or serve someone or a cause.
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.)
Thirteen Nutrition / Alcohol "Pass" days per 91-day cycle to eat or drink whatever you choose, guilt-free. Use them flexibly; none at all, one or several a week, through to all thirteen on consecutive days.
Thirteen Recovery "Pass" days per 91-day cycle for when family, work or fun, needs to be prioritised before sleep / recovery. Use them flexibly; none at all, one or several a week, through to all thirteen on consecutive days.
When you move, hydrate, eat well, limit alochol, 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 91 Whole: simple actions that compound into extraordinary change.
Each 91-day cycle builds your momentum, and your belief in what’s possible.
Start with one 91 Whole cycle. See how you feel. Then keep going.
Ready to begin?
Download the free 28 Life Planner & Tracker and get going.