Virtuosity 210720


8 Hours

6-8 Hours

<6 Hours

How many hours did you sleep last night? Send your numbers to your coach. Use an app like Garmin, Whoop or Sleep Cycle to help track.


Eat protein at breakfast, lunch and dinner.

Protein at 3 Meals.

Protein at 2 meals.

Protein at 0 meals

Source: practice your daily/weekly healthy nutrition habit, set by you and your nutrition coach.


“Tabata This”: 8 rounds each of :20 full-out work, :10 rest. Complete all 8 rounds of each exercise before moving onto the next.





>10 reps each  >All rounds completed    DNF

Meditate for five minutes before breakfast.



Completion Partial Completion DNF
Source: The Mental Health Plan

What is Virtuosity?

What is the SEMM model of fitness? Read here.

What do the Green / Yellow / Red numbers mean? Read here.

How do I program SEMM for my clients? Read here.

Become a Two-Brain Coaching certified coach: Click here.

Find a Two-Brain Gym: Click here.

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