1-1 online sessions with a qualified expert
Foundational Wellness
by Brian Knaack
Health and wellness coach
Overview
What you'll achieve
Gain clarity – discover what actually matters to you (not what you “should” be doing)
Build simple habits – sleep, nutrition, movement, and stress—dialed in without over complication
Strengthen consistency – realistic routines you can stick to, even on busy weeks
Navigate adjustments – refining the plan as your life happens, so you don’t fall off track
Who this is for
Guys who...
Have been running on caffeine, late nights, and “I’ll fix it next week”
Have old habits that don’t work like they used to (but haven’t replaced them yet)
Go through bursts of motivation… then fall off
Need to get back to basics - not a complete life overhaul
Want someone in their corner keeping them steady and honest
Program structure
1. Weeks 1-2: Get Clear + Set the Foundation
We define what actually matters to you, identify what’s been off, and build a simple, realistic plan to move forward.
2. Weeks 3–6: Build Momentum
This is where the work happens. We focus on dialing in your habits, building consistency, and staying on track through real-life challenges.
3. Weeks 7–8: Lock It In
We refine what’s working, strengthen your routines, and make sure you leave with something sustainable—not something that falls apart after the program ends.
What you'll need
Verified Top Expert
Brian Knaack
Health and wellness coach
Portland, United States
1 years experience
I'm the founder of Blue Gorilla Coaching and a trained health coach.
I’m not here to overhaul your life. I’m here to help you get back to the basics that actually make a difference.
Like a lot of the guys I work with, I’ve gone through phases where things felt off—energy wasn’t consistent, habits slipped, and negative self-talk turns killed my motivation. What I’ve learned (both personally and through coaching) is that most people don’t need more information—they simply need clarity on what's important to them and a simple, realistic way to follow through.
My approach is straightforward: we focus on what matters, build habits that fit your real life, and stay consistent even when things aren’t perfect.
I’m not here to judge you—and I won’t let you beat yourself up either. I don't push you to follow a "perfect plan." I’m here to help you stay steady, make progress, and build something that actually lasts.
"Let's connect
The Refocus Conversation
FAQs
Still need more clarity? Here are answers to some commonly asked questions.
Is this program right for me?
If you feel like things are a little off—your energy, habits, or consistency—and you want to get back to basics, this is for you. If you’re dealing with complex medical conditions that need specialized coaching, this program probably isn’t the right fit.
What is the difference between the pricing tiers?
Tier 1 – Foundation ($395) For guys who want structure and accountability, but are good working mostly on their own. Weekly 30-min sessions Personalized plan Weekly accountability + adjustments Tier 2 – Momentum ($595) For guys who want more support and space to actually work through things. Most guys choose this tier for the added support between sessions. Weekly 45-min sessions Personalized plan Weekly accountability + adjustments Between-session messaging support (reply within 1 business day) Tier 3 – Deep Dive ($695) For guys who want full support and more time to go deeper each week. Weekly 60-min sessions Personalized plan Weekly accountability + adjustments Priority messaging support (reply within 1 day - even on weekends) More flexibility in sessions (time to go deeper, troubleshoot, etc.)
What if I don’t have a lot of time?
We build simple habits that fit into your real life—not a perfect schedule you can’t maintain.
What if I fall off track during the program?
Everyone does, including you. The difference is we don’t start over or throw in the towel—we refocus, adjust, and keep going.
Do I need to be super motivated to start?
No. You just need to be willing and open. We'll discover your motivation together. And we'll build consist habits that you can tap into even when motivation wanes.
Will this be super strict or overwhelming?
No. This is about simplifying, not adding more pressure. We focus on a few key habits and build from there. I'm here to make sure you aren't being too hard on yourself.
What kind of results can I expect?
It depends on where you’re at. Maybe you’re already working out but your sleep is a mess. Or you’re relying on caffeine all day. Or drinking more than you’d like at night. We focus on what’s actually getting in your way—not trying to fix everything at once. The goal is better energy, more consistency, and feeling more in control day to day.
What happens after the 8 weeks?
You’ll leave with a solid foundation and habits you can maintain on your own. From there, you can continue coaching or run with what you’ve built.