5 RINGS METHOD

FREE WITH YOUR

MOWING THE LAWN WHILE THE HOUSE IS ON FIRE

Whether you're jumpstarting or (RE-starting) your fitness journey, or even continuing on a strong path, this is your chance to master the basics and take command of your health, fitness, and well-being. The Moxie 5 Rings Method program is dedicated to fostering lasting transformation, empowering people to make positive, life-enhancing changes.

Most people do not need (and cannot do) complexity. Attempting advanced strategies or seeking a "magic pill," hack, or supplement before mastering the basics is like "mowing the lawn while the house is on fire."

Most people need help with the absolute basics of a healthy, sustainable lifestyle. They need strategies that are realistic, simple, and fit with their everyday lives as “imperfect” human beings. So, at Moxie, we do not believe in creating a bunch of strict rules. Instead, are going to build a solid foundation by focusing on fundamentals.

Mastering the basics and doing them consistently is almost always enough for optimal fitness, health, body composition, performance, and life balance.

The Moxie 5 Rings Method extends well beyond diet. The practices of exercising, eating right, and practicing self-care are more about action than mere knowledge. You might know exactly how to train or what, how much, and when to eat to lose body fat, build muscle, lower cholesterol, or control blood sugar, but without consistent action, you will not reach your goals.

One of the main lessons is this: Eating better, exercising, and practicing self-care isn't about what you know. And it's not about what you do occasionally. Real results come when you find strategies for making great decisions consistently and reliably. Perfection isn't necessary. Consistency is.

Each of us needs to find something that works for us, but that thing needs to be sustainable for a lifetime. The Five Rings Method focuses on building sustainable fitness, nutrition, and lifestyle habits that can be your foundation for taking control of your fitness year-round. I will give you the tools and resources to confidently make fitness work for your lifestyle and goals.

WHAT IS DEEP HEALTH?

At Moxie, we look for what we call “deep health”.

Deep health is about thriving in all the dimensions of your life, not just physical wellbeing. It’s a “whole-person, whole-life” phenomenon that incorporates:

Physical health

How our body feels, functions, and performs

Mental + Cognitive Health

How well we think, learn, and remember.
Our perspective and outlook on the world
Our capacity for insight and conscious awareness
Our creativity and flexible problem-solving

Emotional Health

Our general mood
Feeling a full range of emotions; but also having more positive than negative emotions
Recognizing and appropriately expressing emotions
Regulating our emotions; being able to respond to emotional challenges in a resilient and productive way

Existential / Purposeful Health

Having a deeper “why”
Having a strong sense of ourselves and intrinsic self-worth
Feeling part of a “bigger picture”, and / or a larger purpose than ourselves alone

Relational + Social Health

Connecting and interacting well with others
Developing and maintaining authentic, fulfilling relationships
Feeling respected, “seen”, valued, and supported by others.
Having a sense of “belongingness”

Environmental Health

Being and feeling safe and secure
Being and feeling supported by our surroundings
Having access to resources (i.e. health care, healthy food) and being able to act in the world

Deep health isn’t necessarily an ideal that we should strive for.

Rather, deep health is an expression of the interconnectedness of wellbeing.

We can’t be truly healthy in isolated, fragmented ways.

For instance, we can’t be at the peak of physical wellness when we feel anxious and lonely, our relationships are full of conflict, and our environment is full of toxic chemicals.

When we have some degree of deep health, we can grow, adapt, evolve, and potentially even excel as human beings. At the very least, we have a “life-forward" direction: That gives us a sense of vitality and purpose in the world.

So that's deep health. But what is deep change? Deep change is a wide-ranging, interconnected set of changes that affects many aspects of your life and the people or things around you.

I don’t want clients to have big muscles but small lives, or clients who “look good” but feel awful inside. I want to help people feel and function well in all aspects of their lives.

I can help you discover who else you might be.

Of course, most of my clients don’t sign up to get their lives changed. Not at first.

They just want to lose a few pounds, or run a faster race time, or get their doctor off their back, or manage their finances better, or drink less wine. And that’s fine.

But our reasons for wanting change — plus the factors and other elements that will be touched or affected by our change, if we make it — usually go deeper than the surface level.

If “deep health” can infiltrate your entire life, so can “deep change”.

Our Moxie Coaching Programs are purposely designed to help people change beyond surface-level “quick fixes”.

Deep change occurs when:

Multiple dimensions of our lives are affected.
The cascading effects of that change are greater than ourselves — potentially impacting the people and communities around us.

My mission in creating the Five Rings Method program, is to use my knowledge, experience, and passion to enable happier, healthier, and fuller lives and to inspire and empower people by giving them the tools to take charge of their physical, emotional, and cognitive well-being to become the best possible version of themselves.

"LIFE PILLARS"

LIFE PILLAR 1: BODY

In order to be able to enjoy life at your best, it is essential to look after your body and keep it functioning optimally. Your physical body is the “vehicle” which carries you through life and if you don’t look after it and supply it with the right “fuel”, it will not function optimally. If you exert too much stress on your vehicle and its ‘engine” and don’t maintain it in good condition, it will break down.

Without your body functioning at its best, you lack the foundation upon which to make other positive changes in your life. Rings #1-4 (Quality + Protein + Quantity + Lifestyle, respectively) will include "Key Body Habits" which work to optimize and improve the key aspects of your body health.

LIFE PILLAR 2 : PERSONAL GROWTH

Humans are wired to grow and evolve. We grow by facing our fears, overcoming adversity, and pushing ourselves out of our comfort zones. We grow by setting new standards for ourselves, pushing through Resistance and challenging what we think we are capable of. When we are actively pursuing personal growth, we feel a sense of positive momentum and control over our lives. We experience a positive shift in our personal energy and feel a sense of excitement about the future.

Practicing the "Key Personal Growth Habits," which we will cover in Ring #5: Change will help you accelerate your personal growth and take the necessary steps to becoming the type of person you strive to become.

LIFE PILLAR 3: MIND + EMOTIONS

Your mind and emotions affect every part of your life. They are interlinked and have a clear mutual effect on each other. Our minds, the thoughts we have, and the beliefs we hold, produce a response in the form of our emotions. These emotions create our internal state and sense of well-being, which in turn influences our choices and behavior.

It is important to have habits and practices in place to maintain positivity, clarity of mind, and a balanced emotional state. The "Key Mind + Emotions Habits" which we will cover in Ring #5: Change will help to better regulate and improve your mental and emotional state, thereby enabling you to live as the best version of yourself.

The 5 Rings Method is broken down as follows:

Laying the Foundation (Week 1)
Ring #1: Quality (Weeks 2-3)
Ring #2: Protein (Weeks 4-5)
Ring #3: Quantity (Weeks 6-7)
Ring #4: Lifestyle (Weeks 8-9)
Ring#5: Change (Weeks 10-11)

Each ring builds on the previous one.

This is a deliberate progression.

In Ring #1: Quality we will start by focusing on improving the quality of your diet by emphasizing whole, minimally processed foods and adding in veggies + fruits (Ring #1), using hand-size portions without restricting anything. This diet plan is known as the #4+4Challenge.
In Ring #2: Protein (+ Easy Macros) we will build on Ring #1 by focusing on ensuring you're getting the right amount of protein in addition to your veggies + fruits. This diet plan is known as Protein + Easy Macros. It also utilizes the hand-size portions system and focuses on adding as opposed to restricting.
In Ring #3: Quantity, once you have consistently applied the basics, we will focus on quantity - or eating the right foods in the right amounts for your goals using the hand-size portion "starter template" to build meals and menus. Then you'll learn how to adjust calories, macros and hand portions to further progress.
In Ring #4: Lifestyle you will continue with your nutrition habits (Rings 1-4) but we will shift the focus to key lifestyle habits (sleep + stress + self-care + movement).
In Ring #5: Change we will focus on key habits that will help you to better regulate and improve your mental and emotional state, thereby enabling you to live as the best version of yourself, as well as habits that will help you accelerate your personal growth and take the necessary steps to becoming the type of person you strive to become.

THE REINFORCING CONNECTION BETWEEN POSITIVE HABITS

Many of the habits and action steps presented in the Five Rings Method program have a direct positive effect on our ability to carry out other habits. The connection and mutual influence from the "Body Habits" (i.e., Fuel + Exercise + Sleep) is perhaps more evident than others.

For example, there is a clear connection between the food you eat (quality + quantity) and your desire to exercise. Healthy, nourishing foods provide you with more energy and also improve your mood, which in turn increases your desire to exercise.

Consequently, when you exercise, endorphins are released in the body which boost your mood and motivation and lead to feelings of well-being. In addition, it helps you to manage stress and can alleviate feelings of depression which makes you less likely to comfort eat. You will have more physical and mental energy which often equates to more willpower to resist temptations – and in this way the positive cycle continues.

Regular exercise also greatly enhances the quality of your sleep, which, in turn, positively affects your energy levels, motivation, mood and your level of willpower.

The improved energy levels and mood we obtain from implementing these three habits also helps us to overcome the resistance that might arise around building new habits in the other areas of our lives.