THE 90-DAY RESET
You don’t need to stop performing. You need to become better at recovering.
A personalised 1:1 coaching experience for high-performing adults who feel constantly switched on, under-recovered or no longer quite like themselves.
Over 90 days, we’ll identify what’s placing the greatest demand on you, strengthen the foundations that support how you feel and function, and build practical changes around stress, recovery, movement, sleep, nutrition and everyday life.
The goal isn’t to create a perfect routine. It’s to build a stronger baseline you can sustain.
DOES THIS SOUND FAMILIAR?
You’re used to handling pressure and getting things done — but lately, it feels harder to properly switch off and recover.
✓ You wake up tired, even after a full night’s sleep.
✓ Your body regularly feels tense, stiff or restless.
✓ Your energy and focus aren’t as consistent as they used to be.
✓ You find it difficult to mentally switch off at the end of the day.
✓ Healthy routines are often the first thing to disappear when life gets busy.
✓ You know something needs to change, but another extreme plan isn’t the answer.
If you recognise yourself here, the 90-Day Reset was designed for you.
ONE METHOD. PERSONALISED TO YOU.
One framework. Personalised to your body, your stressors and your life.
The 90-Day Reset follows The NERV Method™ — a practical five-stage approach designed to help you understand what’s affecting you, improve how you recover and build changes that last.
01 RECOGNISE
Understand what’s keeping you “on.”
We look at your stressors, sleep, energy, movement, recovery and everyday routines to understand where the greatest pressure is coming from.
02 REDUCE
Create space for recovery.
Identify unnecessary stress, friction and habits that may be draining your energy — then make realistic changes that fit your life.
03 REGULATE
Respond differently to pressure.
Build practical strategies to help you manage stress in the moment, reduce physical tension and create a greater sense of control.
04 RECOVER
Strengthen your foundations.
Improve the areas that support recovery — including sleep, movement, mobility, nutrition, downtime and sustainable daily habits.
05 BUILD RESILIENCE
Create your new baseline.
Turn what works into sustainable patterns you understand and can continue independently long after our 90 days together.
90 days of personalised 1-to-1 coaching and support.
What’s Included
✓ 60-Minute Stress, Recovery & Lifestyle Assessment
✓ Personalised 90-Day Reset Plan
✓ Six 1-to-1 Coaching Sessions
✓ Personalised Movement & Mobility Plan
✓ Stress & Recovery Toolkit
✓ Vitality Nutrition Guidance
✓ Weekly Progress Check-Ins & Accountability
✓ Monday–Friday Coaching Support
✓ 30 & 60-Day Progress Reviews
✓ 90-Day Final Review
✓ Personalised Long-Term Strategy
The tools to continue for life.
WHAT WE MAY WORK ON DURING YOUR RESET
01 BEHAVIOUR | The Foundation
Understand what keeps you switched on and learn how to switch off.
Identify the everyday stressors, habits and behaviours that repeatedly activate your stress response. Learn how your sympathetic “fight-or-flight” and parasympathetic “rest-and-digest” systems influence how you feel, perform and recover.
Develop practical recovery habits that help your body return to a calmer state after periods of demand.
Recognise the stressor. Understand the response. Improve the recovery.
02 MOVEMENT | The Reset
Rebuild the physical foundation.
Improve posture, core stability, mobility and functional strength through purposeful movement designed around your body and lifestyle.
By addressing movement patterns, muscular imbalances and everyday habits, you’ll build a stronger physical foundation that supports your back, reduces everyday tension and helps you move with greater strength, balance and control.
Stronger movement. Better posture. A more resilient body.
03 VITALITY NUTRITION
Fuel your body without making nutrition another source of stress.
Build simple, sustainable eating and hydration habits that support your energy, recovery and everyday performance.
04 SLEEP & RECOVERY
Create better conditions for your body and mind to recover.
Explore the habits, routines and lifestyle factors influencing your sleep, downtime and ability to properly switch off.
05 EVERYDAY HABITS
Build routines that work in real life.
Turn what works into realistic habits that can survive busy weeks, travel, work pressure and changing demands — without needing everything to be perfect.
06 INTEGRATION | The Result
Bring everything together, stress recovery, movement, sleep, nutrition and daily habits. Creating a healthier way to live, recover and perform long after the 90 days are over.
Understand yourself. Rebuild your foundations. Change how you move forward.
What Will Change in 90 Days?
The goal isn’t perfection. It’s to help you feel better, function better and build a healthier baseline to move forward from.
PHYSICALLY
- More consistent energy
- Better movement and mobility
- Improved posture and body awareness
- Better recovery from exercise and daily demands
- Greater physical confidence
MENTALLY
- Greater awareness of your stress patterns
- Better ability to switch off and recover
- Improved focus and mental clarity
- More positive energy and mood
- Greater confidence and resilience
IN YOUR EVERYDAY LIFE
- Healthier, more sustainable routines
- More time and energy for yourself
- Greater presence with family and friends
- More confidence in social situations
- Better energy for your career or business
- More capacity to engage with the people and experiences that matter to you
When you feel better within yourself, it can change how you show up everywhere else.
For yourself. Your relationships. Your family. Your work. Your life.
Your Investment
€1090 | 90 Days
Personalised 1-to-1 coaching designed around your body, your stressors and your life.
Your 90-Day Reset includes your initial assessment, personalised plan, six private coaching sessions, movement and recovery strategies, Vitality Nutrition guidance, weekly check-ins, ongoing coaching support and your long-term strategy.
Built Around Life at Sea.
The NervCoaching 90-Day Reset is also available through NervCoaching | At Sea™ a specialist coaching experience adapted to the realities of working and living onboard.
90 DAYS TO CREATE CHANGES THAT LAST
Over 90 days, we work together across the areas that have the greatest influence on how you feel, function and recover including stress, movement, posture, sleep, nutrition and your everyday habits.
But this isn’t about feeling better for 90 days.
It’s about helping you understand what works for you, recognising the patterns that may be holding you back, building healthier ones, and developing practical tools you can continue using independently long after our 90 days together.
More energy. Better focus. Greater resilience. Healthier habits.
Changes that can carry into every part of your life your career, business, relationships, family and, most importantly, how you feel within yourself.
A foundation for what comes next.
Ben Lomand. Scotland.