In this foundational week, we establish the cornerstone habits that will transform your body and mind. The focus is simple but powerful: creating a consistent daily practice that becomes as natural as brushing your teeth.

We begin by helping you establish a structured daily routine with two key practices: a morning session to energize your body and clear your mind for the day ahead, and an evening session to release accumulated stress. You'll learn how to set up your dedicated practice space and choose specific practice times that work with your schedule.

But we don't just teach you what to do—we show you how to make it sustainable. You'll discover how to adapt your practice to life's natural fluctuations, from 60-second "go-to" sessions when energy is low to full hour-long practices when you're feeling strong. Through our "proof of practices" system and small-group accountability structure, you'll stay consistent without getting caught in perfectionism.

Most importantly, you'll participate in intimate breakout sessions where you can share insights and experiences in a safe, private setting. Our instructors—offering a variety of classes from muscle building to flexibility—will guide you in small groups, ensuring you get the personalized attention needed to build these foundational habits correctly.

By the end of this first week, you'll have learned the philsophy of the Flow60 training system, the importance of the 3 foundational habits and a formula to create them through a clear framework for consistent practice, supported by practical tools like visual affirmations and our 30-day tracker.

More than just learning exercises, you'll begin releasing the self-judgment and emotional resistance that often prevent lasting change.

In this transformative week, we dive deep into mastering both the physical practice and your emotional landscape. Through intensive sessions of guided repetition and partner work, you'll begin to truly embody the Flow60 movements while learning the art of feeling unconditionally.

We start by breaking down Part One of the practice into manageable sections, focusing on tap massage—the foundation of energy movement in your body. Through our systematic approach of group practice, paired sessions, and individual repetition, you'll begin to memorize these movements until they become second nature.

Moving into strength training, you'll learn our unique sequence of 12 exercises designed not just for physical strength, but for developing body awareness and emotional resilience. We emphasize quality of movement over intensity, showing you how to maintain a calm, relaxed state even during challenging exercises.

Most importantly, you'll discover how to maintain awareness of your feelings without getting caught up in mental judgments. Through our stretching sequences and guided exercises, you'll learn to sit with sensations in your body without trying to change them—a crucial skill for emotional freedom and lasting transformation.

By the end of this week, you'll have mastered the foundational movements of the practice while developing a completely new relationship with your feelings. This isn't just about learning exercises—it's about creating a sustainable practice that transforms both body and mind.

In this pivotal week, we dive deep into the practical framework for processing and releasing emotions. We begin by exploring the four essential steps that form the foundation of emotional mastery.

Understanding The Four Steps We'll start by breaking down each critical component of emotional release. First, you'll learn how to recognize when you're being triggered - catching those subtle early warning signs before emotions escalate. You'll discover the immediate response of breathing, feeling, and relaxing that prevents emotional pressure from building up. We explore why it's crucial not to believe thoughts that arise during emotional states, as they often come from a temporary, distorted perspective.

The Power of Feeling Fully A major focus this week is understanding how to "feel it until it's gone" - the practice of sitting with and fully experiencing emotional sensations in your body. Whether you experience pressure, heat, cold, or other physical sensations, you'll learn how staying present with these feelings leads to natural emotional release. Through real examples and practical exercises, you'll discover how directing conscious attention to bodily sensations facilitates the release of pent-up energy.

Body Awareness & Physical Practice We'll explore how persistent physical tension can block deeper internal sensations, and why increasing your physical practice through stretching, tapping, or other movements enhances your ability to relax deeply. You'll learn practical techniques for developing greater bodily awareness and releasing years of accumulated tension.

Real-World Application Through powerful real-life examples, you'll see how these principles work in actual challenging situations - from handling relationship conflicts to preventing destructive reactions. We'll discuss how to apply these techniques during busy workdays and important meetings, and how to use evening meditation for optimal recovery.

This week provides you with concrete tools for emotional mastery, showing you how to transform from states of intense emotion to complete calm through dedicated practice and persistence.

In this pivotal week, we dive deep into the practical framework for processing and releasing emotions. We begin by exploring the four essential steps that form the foundation of emotional mastery.

Understanding The Four Steps We'll start by breaking down each critical component of emotional release. First, you'll learn how to recognize when you're being triggered - catching those subtle early warning signs before emotions escalate. You'll discover the immediate response of breathing, feeling, and relaxing that prevents emotional pressure from building up. We explore why it's crucial not to believe thoughts that arise during emotional states, as they often come from a temporary, distorted perspective.

The Power of Feeling Fully A major focus this week is understanding how to "feel it until it's gone" - the practice of sitting with and fully experiencing emotional sensations in your body. Whether you experience pressure, heat, cold, or other physical sensations, you'll learn how staying present with these feelings leads to natural emotional release. Through real examples and practical exercises, you'll discover how directing conscious attention to bodily sensations facilitates the release of pent-up energy.

Body Awareness & Physical Practice We'll explore how persistent physical tension can block deeper internal sensations, and why increasing your physical practice through stretching, tapping, or other movements enhances your ability to relax deeply. You'll learn practical techniques for developing greater bodily awareness and releasing years of accumulated tension.

Real-World Application Through powerful real-life examples, you'll see how these principles work in actual challenging situations - from handling relationship conflicts to preventing destructive reactions. We'll discuss how to apply these techniques during busy workdays and important meetings, and how to use evening meditation for optimal recovery.

This week provides you with concrete tools for emotional mastery, showing you how to transform from states of intense emotion to complete calm through dedicated practice and persistence.

This week combines two powerful practices: a deep emotional integration exercise and unique focus training that helps anchor you in the present moment.

Emotional Integration Exercise: Forgiveness The first part of our session focuses on a partner-based forgiveness exercise designed to release emotional charges connected to specific people in your life. Through guided partner work, you'll learn how to express and release emotions without filters, while your partner holds space in silence. This practice is supported by deep breathing exercises and physical movements that help clear residual energy.

Focus Training Through One-Point Concentration In the second part, you'll experience our unique "horse stance, one-point focus" training. This exercise combines physical challenge with concentration practice as you maintain eye contact with a partner while minimizing blinks. You'll learn how controlling unnecessary blinking can enhance your present moment awareness and discover the difference between closed-eye and open-eye meditation approaches.

Physical Integration The session incorporates a comprehensive physical practice that moves through dynamic movements and targeted tapping sequences. You'll progress through strength exercises and cardio work, followed by gentle stretching and relaxation techniques. The practice concludes with intensive breathing sequences designed to help integrate both the emotional and physical clearing work. Throughout these practices, you'll explore how emotions manifest in the body and how improved focus can enhance your ability to remain present in daily life.

This week focuses on combining emotional integration exercises with physical movement and breathwork. The session begins with a discussion about forgiveness practice, where participants learn to identify and work with emotional charges in their relationships. We dive into a structured partner exercise where participants take turns as speakers and listeners. In the speaking role, you'll address someone you hold an emotional charge with while the listener practices undistracted listening without analysis or commentary. This exercise emphasizes that emotions like anger and sadness often stem from deeper fear, and releasing these emotions in one relationship can affect other areas of life. The physical component includes a comprehensive warm-up sequence using dynamic movements - hops, drops, and various twists - targeting different muscle groups from head to toe. This leads into strength and flexibility work through exercises like push-ups, burpees, squats, lunges, and stretching sequences. The practice integrates specific breathing techniques, including a sequence of 50 rapid breaths, timed inhale/exhale holds, and sustained nasal breathing. Sessions conclude with a meditative practice where participants maintain a gentle upward gaze between the eyebrows while staying connected to bodily sensations. Throughout the week, we alternate between emotional integration work, physical practice, and breathwork, combining these elements to work with both body and mind simultaneously.

In this week, we explore the relationship between physical movement and authentic self-expression through two main components.

First, we dive into partner-based physical practice. You'll participate in a structured 4-minute workout where partners take turns - one person performs push-ups while the other counts repetitions. This continuous exchange keeps the energy flowing while building connection through movement.

The second component focuses on authentic expression through an exploration of physical comfort and resistance. Through group discussions about the "22nd hug" assignment, we examine:

• How people respond differently to physical connection
• The disconnect between verbal openness and physical comfort
• Where discomfort manifests in the body (stomach, shoulders, neck, head, or hips)
• Practical approaches to working with physical resistance

We'll look at how fear of judgment can restrict authentic expression - not just in physical connection, but across work, business interactions, and personal relationships. You'll learn a practical approach to identifying bodily sensations of discomfort and working with them through conscious relaxation.

We explore the language of love and deepening self-awareness through practical exercises by understanding how you express love and prefer receiving love from others. Through a guided practice, you'll practice expressing love toward someone you deeply care for but rarely tell. This partner-based practice involves multiple “expressing rounds” with different partners, helping release internal blockages that prevent authentic expression of love.

The week concludes with memorization practice of flow movements and introduces a 60-second practice for releasing tension and moving energy throughout your day. We'll explore three levels of thoughts, letting go of self-judgment, and accessing a state of no-self awareness through conscious breathing.

In our final week, we celebrate your journey and consolidate your growth through thoughtful reflection. This week centers on our guiding principle of "Effort Max 70%" - learning how to achieve consistent progress without burnout.

We begin by exploring when to trust your feelings and when to question them, especially when facing fear. You'll discover practical approaches to taking action despite feeling afraid, breaking through emotional barriers that may have held you back. The heart of Week 8 is a comprehensive reflection on your 60-day transformation. Through guided discussion, you'll share your proudest accomplishments, biggest struggles, and how you overcame them. We'll explore what sustained you during challenging times and the unexpected developments that emerged throughout your journey.

You'll identify the three most impactful elements from the program that helped you accomplish your goals, providing clarity on which practices to maintain moving forward. We'll also introduce our Level 1 Certification Program as an option for those looking to deepen their foundation in the Flow60 Training System.

The week concludes with a forward-looking session where you'll define your next steps for continued growth and integration of everything you've learned into your daily life.