DAVID TILSTON
COACHING
Many of us feel overwhelmed with; information, commitments and health hacks. This simple but highly effective approach creates habits that can be adopted for a lifetime and can take as little as 20 minutes a day to complete.
It has been designed for the busiest of people and can be done anywhere with access to no equipment.
We start with the deepest layers - breathing & the inner stuff (zone 1) and progress to the superficial frame - joints & muscle (zone 2) prior to venturing out and exploring the environment around us (zone 3).
The rules are simple - earn 3 points per day by completing one thing from each zone daily. The maximum amount of points you an earn in a week is 15.​ You can repeat sessions as frequently as required and the walk can be as long as you need to.
To keep track download the PDF at the bottom of this page & place it somewhere that you walk past multiple times per day.
BREATHE (ZONE 1)
The first zone is the INNER zone which means we will focus on BREATHING. The following techniques have existed for hundreds of years and are highly effective at improving breathing; mechanics, speed, depth and efficiency.
Pick any of the following routines to get started, each session lasts around 5 minutes and includes a mix of floor based exercises of seated exercises to compliment your mobility and access to furniture.
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Go slow and try to feel the breath move in and out of the body, this will help to calm the body down, create mental clarity and reduce stress, even just practicing 5 minutes a day!
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Category - Breathing
Time - 5 minutes
Intention - Reduce stress, improve mental clarity, relaxation
MOBILITY (ZONE 2)
The second zone is the frame so we will focus on MOBILITY. Mobility means move-ability, therefore we need to check in with our ABILITY to MOVE daily to be able to move well for life.
The three sequences shown below focus on improving movement of the spine and include methods derived from yoga asana and Functional Range Conditioning. Each of these are only 5 minutes in length and challenge the body from different angle BUT cater for a wide range of abilities and access to limited equipment. Pick any class and repeat it as many times as required throughout the day OR you can perform a number of different classes to mobilise and strengthen the body.
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Category - Mobility & Joint Health
Time - 5 minutes x 3
Intention - Improved joint function, mobility, posture and strength.
ENVIRONMENT / MOVE (ZONE 3)
We have worked from the deep, to superficial and finally onto the environment around us. This is where you explore - walk, jog, run, swim, cycle, row and anything else you can think of.
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Below are some examples of walking or equipment that can be used outdoors (or indoors). The aim is to move outdoors for the many benefits that can be gained from this including - light exposure, fresh air and being in nature away from screens. However I understand that for some this may not be possible. If you are unable to move outside you can attain a POINT by completing any form of "training" session or leisure activity.
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Make sure to exceed at least 10 minutes of movement to attain your point for the day in zone 3!
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Category - Environment
Time - 10+ minutes
Intention - Light, cardiovascular health, circadian rhythm
DOWNLOADABLE PDF CALENDAR
Download THE RESET calendar, print it off and place it somewhere that you walk past on a regular basis to remind you to complete your THREE ZONES every day.
The maximum amount of points you can earn a week is 15 so if you do miss a few sessions during the week you still can achieve full marks.
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Keep track of your day and aim to complete tasks as early in the day as possible.
Wishing you great health over the following weeks!
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