12-Week Holistic Performance Cohort.

A structured, high-touch container designed to help firefighters and first responders rebuild their physiology, mindset, and daily systems around the realities of the job.

12-WEEK STRUCTURE OVERVIEW

Weeks 1–2: Baseline assessments, wearable setup, and foundational protocols for sleep, stress, and basic nutrition.
Weeks 3–4: Nervous system regulation, breathwork, and shift-specific recovery strategies.
Weeks 5–6: Strength, conditioning, and load management personalized to your department schedule.
Weeks 7–9: Deep dive into mindset, identity, family systems, and long-term resilience skills.
Weeks 10–12: Integration, future-proofing, and building your personal performance playbook.

WHAT’S INCLUDED

Initial 1:1 intake and physiological/mindset assessment.
Weekly live group coaching calls (recorded for shift conflicts).
Personalized protocols for sleep, stress, nutrition, and movement.
Wearable-driven readiness and recovery dashboards (where applicable).
Private messaging support for on-the-fly adjustments.
Lifetime access to core training modules and tools.

WHAT RESULTS TO EXPECT

Improved sleep quality and more predictable recovery windows—even on rotating shifts.
Reduced baseline stress and reactivity, with faster “come down” after calls.
Measurable improvements in HRV, resting heart rate, or other readiness metrics (where tracked).
Clear, sustainable routines for movement, fuel, and mindset you can maintain long-term.
Better communication and boundaries at home, with more energy for the people who matter most.
A personal performance system you can keep adapting across your entire career.

APPLY FOR THE PROGRAM

PROGRAM FAQS

What if my shift schedule makes it hard to attend live calls?

All live calls are recorded and time-stamped so you can watch on your schedule. You’ll also have written summaries and the ability to submit questions in advance so you still get direct support—even if you’re on nights or rotating shifts.

Do I need a specific wearable to join?

No. If you already use a device like WHOOP, Oura, or a Garmin/Apple Watch, we’ll integrate that data. If you don’t, we’ll use simple tracking tools and subjective check-ins to build the same integrated system for you.

Is this therapy or a replacement for medical care?

No. Holistic First Responders is a performance and education program. We do not diagnose or treat medical or psychological conditions. We help you build systems, habits, and strategies that support your health, performance, and relationships alongside your existing care team.

Can departments sponsor or pay for spots?

Yes. Many departments cover part or all of the program cost as part of wellness, resilience, or leadership development budgets. We can provide documentation and support conversations with your leadership if needed.

Apply for the Next Cohort.

Share a few details about your role, schedule, and goals. We’ll review your application and follow up with next steps and available start dates.

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