Flight Plan

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Flight Plan

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Flight Plan

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Flight Plan

DOMAIN - Nutrition

23 Lessons

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About The Nutrition Domain

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Eat Enough Protein

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Eat Enough Vegetables

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Stay Hydrated

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Eat Enough Carbohydrates

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Track Intake

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Choose Better Proteins

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Eat The Rainbow

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Choose Better Carbohydrates

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Choose Better Fats

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Choose Better Beverages

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Eat Mostly Whole Foods

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Eat A Wide Range Of Foods

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Plan Your Meals

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Prep Your Meals

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Modify Your Food Environment

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Eat Regular Meals Not Snacks

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Record How You're Eating

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Test Diets

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Eat Slowly

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Eat Until Satisfied Not Stuffed Or 80 Percent

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Know Why You're Eating - Await Hunger

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Enjoy Eating

DOMAIN - Stress And Change Adaptation

31 Lessons

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DOMAIN - Stress And Change Adaptation

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Mind Body Scan

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Actively De-Stress

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Get Outside

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Vary Mental Tasks

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Do The Opposite

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Take A 5 Minute Action

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Make Time And Plan Ahead

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Create And Use Systems

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Zen Your Space

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Create Focus Filters

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Assess Your Time Use And Attention

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Notice And Name

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Break The Chain

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Tolerate Discomfort

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Seek Connection

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Have A Cruicial Conversation

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Know Your Why

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Goals Identities Values

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Use Purposeful Contemplation

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Go Big Get Transcendent

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Go Small Get Present

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Notice When You Flow

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Give Help And Care

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Re-Write Your Script

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Think On A Continuum

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Bright Spots

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Be Self Compassionate

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Effort Over Results

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Seek Out Challenges

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Embrace And Analyse Failure

DOMAIN - Sleep

13 Lessons

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DOMAIN - Sleep

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Create And Use A Sleep Ritual

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Improve Sleep Environment

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Adjust To Your Natural Sleep Rhythm

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Align Nutrition For Sleep

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Set Sleep Targets And Bedtimes

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Build An Energising Morning Routine

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Prioritise Sleep

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Align Movement For Sleep

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Explore Sleep Beliefs And Identity

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Assess Your Sleep

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Get Back To Sleep

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Nap

DOMAIN - Movement

9 Lessons

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DOMAIN - Movement

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Create And Maintain BAM

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Spend More Time Moving

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Support Your Movement Routine

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Focus On Form

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Familiarise Movement

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Actively Recover Well

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Play

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Be Still

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About the teacher

Nico Valla

I help awesome men to turn their health around, become stronger in body and mind, become relaxed, resilient, happy role models and build positive relationships with those they love.