Science-Based Coaching

The TEN Method

Science-Based Coaching for Endless Growth

"Real change doesn't come from doing everything perfectly. It comes from doing the right things consistently."

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The Method

A science-based coaching system built on nearly 10,000 hours of hands-on experience. Structured, progressive phases designed to create lasting change — not quick fixes.

Built to fit your life — not the other way around.

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Science-Based

Every decision rooted in evidence, not trends. We use data to guide your path forward.

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10,000 Hours

Nearly a decade of hands-on coaching experience distilled into a repeatable system.

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Structured Phases

Clear 10-week phases so you always know where you are and what comes next.

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Sustainable

No crash diets. No burnout cycles. We build habits that compound over a lifetime.

The Three Phases

Each phase builds on the last. Progress, not perfection.

1
TEN Foundations
10 Weeks

Focus: Fundamentals, Habits & Understanding

Collect data, set goals, master training, nutrition, and lifestyle basics. Build strong habits that stick.

2
TEN Progression
10 Weeks

Focus: Performance, Refinement & Accountability

Build strength and endurance. Data-driven adjustments, optimized recovery, and real accountability.

3
TEN Evolution
10+ Weeks — Ongoing

Focus: Mastery, Integration & Autonomy

Find your sustainable rhythm. Long-term goals, lifestyle integration, and the tools to keep growing on your own.

Phase 1: Foundation & Awareness

Tell us about yourself. This isn't a test — it's the starting line. Every answer helps us build a program that actually fits you.

👤 Personal Basics
Let's get acquainted.
Please enter your name.
Please enter your age.
Please enter your occupation.
Please enter a valid email address.
1 10 5
🌙 Sleep
Recovery starts here.
1 10 5
🍽 Food & Nutrition
No judgment — just understanding where you are today.
How aware are you of what you eat and how it affects you?
1 10 5
🧠 Nutrition Knowledge
Think of this as a learning moment — not a test. Just answer what feels right.
Select all that apply.
Select all that apply.
Select all that apply.
🏃 Movement & Activity
How you move today is where we start — not where you stay.
🧘 Stress & Mental Energy
Your mind is part of the equation too.
1 10 5
🎯 Habits & Motivation
Understanding where you are — and where you want to go.
Please share your biggest challenge.
Please share your goals.
1 10 5
Why is this important to you right now?
Please share your why — it matters.
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Thank You

We've received your intake. We'll be in touch soon to start your journey. This is where it begins.