A STRUCTURED RESET FOR MEN READY TO TAKE BACK CONTROL
SHARPEN YOUR FOCUS. REBUILD YOUR HABITS.
RESET YOUR LIFE.
A NO BS, DAY TO DAY ACTION PLAN BUILT FOR MEN WHO ARE
DONE DRIFTING THROUGH LIFE ON AUTOPILOT
REWIRE YOUR MIND. RECONNECT WITH YOUR BODY.
TAKE BACK CONTROL.
BE HONEST WITH YOURSELF
When was the last time you actually felt like you?
Not the version of you that's busy getting through the day.
Not the version that automatically says, "I'm fine."
The real you.
The one who feels his best when he's focused, clear, and moving
forward with purpose.
If you're honest, life can pull you away from that version of yourself.
Responsibilities build up.
Stress hangs around longer than it should.
And before you know it, you're spending more time reacting than intentionally living.
It rarely happens all at once.
It happens little by little.
That's why so many men wake up one day and realise they've lost momentum or direction.
The good news?
You don't need to reinvent your life.
You just need a place to start.
SOUND FAMILIAR?
✗ You wake up tired - even after a full night's sleep
✗ Your head is loud. Same worries, same stress, same mental loop on repeat
✗ You're going through the motions - work, eat, sleep, repeat, but none of it feels like living
✗ Your body feels heavy, stiff, or just... off. And it didn't used to be this way
✗ You know you're capable of more but you can't find the gear to get there
✗ You remember being stronger - physically and mentally
✗ You're holding it together on the outside, but inside you're running on fumes
✗ You keep telling yourself "I'll sort it out next week" - and next week never comes
If you ticked even two of those, this was built for you!
LET ME GUESS...
Maybe you've tried making changes before.
Started a new routine.
Promised yourself you'd get back into healthier habits.
Bought a book, listened to a podcast, or told yourself, "I'll start on Monday."
The intention was there.
But life has a way of getting in the way.
Work gets busy.
Stress builds up.
Told yourself to harden up.
Told yourself you're fine.
Other priorities take over.
And before you know it, you're back doing what you've always done.
Told yourself to kept going.
Because that's what you do.
You push through.
But here's what nobody tells you:
Sometimes the answer isn't to push harder.
It's to pause, take stock, and get back to the basics.
That's where real change begins.
But what if strength wasn't about pushing through, it was about knowing when to reset?
THE TRUTH MOST MEN NEVER HEAR.
The world will tell you to hustle harder. Sleep less. Grind more. Man up.
And look — discipline matters.
Hard work matters.
Showing up matters.
But none of that works when the foundation is cracked.
You can't outwork a burnt-out nervous system.
You can't out-train a body that's running on stress hormones and three hours of broken sleep.
You can't out-think a mind that's stuck in the same loop it's been running for months.
And you definitely can't fix the body without the mind
or fix the mind without the body.
That's the piece almost every program out there misses.
They'll give you workouts or meal plans.
Or some guru telling you to wake up at 4am.
Isolated pieces. No connection. No structure. No actual plan.
This guide is different.
It's a complete reset — mind and body, together — structured across 7 days with one clear focus each day.
Every action builds on the last, and every day is designed to create a
real, measurable shift in how you feel.
Not motivation. Not inspiration. A system.
You don't need to push harder.
You need to stop, strip it back, and rebuild
NOW IMAGINE THIS INSTEAD ...
Imagine waking up before your alarm — not because you forced yourself,
but because your body is actually rested and your mind is clear.
Imagine starting your day with purpose instead of reaching for your phone and
letting the world dictate your mood before your feet hit the floor.
Imagine feeling physically strong again. Present in your own body.
Not stiff, not heavy, not running on empty.
Imagine your mind being quiet.
Not numb — quiet. Calm. Focused. Sharp.
Imagine having control over your reactions instead of snapping at people around you.
Imagine looking in the mirror and recognising the man staring back.
That's not fantasy. That's Day 7.
That's what a structured reset can do in one week when every action is intentional,
progressive, and designed to work together.
When a man locks in, everything changes. Everything.
STEP INTO YOUR NEXT LEVEL &
BUILD THE MAN YOU WANT TO BE
A structured, day-by-day action plan built for men who refuse to drift through life.
This isn't a fitness plan or a self-help book.
This is a complete mind and body reset.
7 days, one clear action per day, designed to pull you out of autopilot and
put you back in the driver's seat of your own life.
Each day has a specific focus.
Each action builds on the last.
By Day 7, you won't just feel better — you'll have the structure,
tools, and habits to keep feeling better.
"You don't need motivation.
You need a standard you refuse to drop below."
HERE'S WHAT HAPPENS IN THE
NEXT 7 DAYS:
DAY 1 — RESET YOUR FOUNDATION
"Before you can rise, you need to know
where you stand."
Draw a line in the sand.
Assess where you really are
— physically, mentally, emotionally.
Set your baseline. Begin breathwork.
Start your first body session.
Put the phone down.
This is your Day 1.
No more "I'll start Monday."
DAY 2 — RECLAIM YOUR MORNING
"Clarity isn't a gift. It's a discipline. You're building it."
Your morning sets the tone for everything.
Learn to own the first minutes of your day.
Breathwork education — understand why it works.
Body session builds.
A man who owns his morning owns his day.
DAY 3 — FUEL YOUR BODY RIGHT
"You can't expect a machine to perform when you're feeding it garbage."
This isn't a diet plan. It's an awareness reset. Learn what's fuelling and what's draining you. Physical awareness. Body session progresses.
Digital discipline.
Start treating your body like it matters. Because it does.
DAY 4 — MASTER YOUR MIND
"The man who controls his attention
controls his life."
This is the mental discipline day.
Get the noise out of your head.
Identifying thought patterns keeping you stuck.
Body session intensifies.
Reflection sharpens.
Your mind has been running the show.
Time to take back the controls.
DAY 5 — DISCIPLINE UNDER PRESSURE
"Anyone can be disciplined when it's easy. Today we find out who you are
when it's not."
The midpoint. This is where most men quit — and where the real ones separate themselves.
High-priority task challenge. Push through.
No excuses.
Today isn't about comfort. It's about proving something to yourself.
DAY 6 — PHYSICAL PRESENCE & INTEGRATION
"A man with presence doesn't announce himself. He doesn't need to."
Everything starts coming together.
Physical presence.
This is where internal shifts become
visible on the outside.
The work you've done is starting to show.
People will notice.
DAY 7 — REFLECTION, RESET & RISE
"You came here to reset.
Now it's time to rise."
Final day.Reflection.Recovery.
Compare the man you were on Day 1 with who you are right now. Lock in your new habits.
Set your new standard.
This isn't the end. It's the foundation for everything that comes next.
EVERYTHING INSIDE THE GUIDE
The Complete 7-Day Discipline Reset — 56 pages, structured day-by-day
Daily Declarations — rewire how you start each morning
Guided Breathwork Protocols — techniques, fully explained
Morning Focus Exercises — program your mind before the day begins
Progressive Body Sessions — no gym or equipment required
Nutrition & Energy Framework — clear principles, not restrictive meal plans
Digital Discipline Protocol — reclaim your time and attention from your phone
Reflection Questions — get the noise out of your head
Evening Reflection & Scoring System — track progress across 10 categories daily
Habits to Build / Habits to Drop — clarity on what stays and what goes
Daily Checklists — physical accountability, not just digital
Lifetime Access — reset whenever you need it
BEFORE THE RESET vs AFTER THE RESET
✗ You wake up tired
✗ Wake up exhausted
✗ Mind racing the same thoughts on repeat
✗ Body feels heavy, stiff, disconnected
✗ Eating junk and running on caffeine
✗ Glued to your phone
✗ Knowing you're capable of more
✗ Weeks that all blur into one
✗ Saying "I'll start next week"
✗ Wake up with energy and a clear head✗ Mind is calm, focused & under your control
✗ Body feels lighter, stronger
✗ Fuelling yourself, not eating on impulse✗ Owning your morning instead of attached to your phone✗ Responding instead of reacting✗ Feeling like yourself again, maybe first time in years✗ Having a structure & daily standard✗ Already 7 days into a version of yourself you're proud of
amet
THIS IS FOR YOU IF...
→ You're sick of waking up feeling like you're running on empty
→ You know you've got more in you but you've lost the structure to access it
→ Your body doesn't feel like it used to and you want to change that
→ Your mind won't stop - same stress, same worries, same noise on repeat
→ You've been putting everyone else first and it's finally caught up with you
→ You've tried things before, but nothing stuck and no real plan
→ You know when you're running on empty, everyone around feels it too
→ You're done waiting for "the right time" - the right time doesn't exist
THIS IS NOT FOR YOU IF...
✗ You're looking for a magic pill or overnight transformation
✗ You're not willing to commit to yourself
✗ You want someone to do the work for you
✗ You're happy drifting through life and don't ever want to change
The men who get results are the ones who show up.
FROM THE CREATOR
My whole life, I've been surrounded by hard-working men.
Fathers, brothers, partners — who pushed through everything and never stopped to check in with themselves.
The kind of men who put their heads down, worked brutal hours, and never complained.
They were told to toughen up, don't talk about it, and from the outside, they looked strong.
But I could see the exhaustion in the eyes.
The silence and years of held back emotions.
The man buried under stress, distraction, and years of being told to push through.
The men around me were quietly sinking while everyone assumed they were fine.
That stayed with me.
I saw first-hand how unresolved stress, anxiety and trauma plays out.
Not just in the person carrying it, but in everyone around them.
The pattern is always the same:
Capable men running on empty, convinced that slowing down means weakness.
The fact is most men carry an unspoken weight — provide, perform, protect, repeat.
The expectation to be the rock for everyone else leaves no room for them.
I built this program because I know the tools and I want to help.
I've spent years working in fitness, stress management and health & wellbeing industries
and understand the perfect balance for the mind, body and soul.
Working with men who are burnt out, checked out, some are barely holding it together.
I've seen what happens when they finally start believing they are enough already.
The 7-Day Discipline Reset exists because:
"I believe every man deserves the opportunity to become the best version of himself
To feel strong, fulfilled and genuinely happy in mind, body and soul."
Thank you for being here, and thank you for taking the time to honour yourself.
I'm looking forward to hearing about all the wonderful changes in your life for the better.
- Amy
A person is only limited by the
thoughts he chooses to think.
LET'S PUT THIS INTO PERSPECTIVE
A personal trainer? $80-150 per session.
A therapist? $150-300 per hour.
A coach? $200+ per session.
Too expensive.
Too much commitment.
Too much vulnerability.
This guide gives you the core foundation of all of those.
Movement, mental clarity, breathwork, nutrition, reflection, and daily structure
in one simple plan you can do at home in under 30 minutes a day.
No appointments.
No waiting rooms.
No awkward conversations.
Just you and 7 days.
WHAT'S INCLUDED
Complete 7-Day Reset Interactive Online Course - Value $1297
Work through the complete 7-day experience online, with guided lessons,
implementation exercises, daily goal setting, progress tracking,
and reflection prompts designed to keep you focused and accountable.
Complete 7-Day Reset Companion Workbook (Printable) - Value $397
Prefer pen and paper? Download and print the complete full colour workbook to record your goals,
actions, reflections, and outcomes throughout the program.
Perfect for men who enjoy writing things down and keeping a physical record of their progress.
Breathwork & Focus Techniques — Value $197
Learn simple techniques to quiet the noise, regulate stress,
and create the mental clarity needed to move through your day.
Progressive Body Sessions— Value $97
Rebuild your connection with your body through practical movement sessions designed to
increase energy, confidence, and momentum.
Nutrition & Energy Framework - Value $47
Discover a simple approach to fuelling your body for better energy, improved focus,
and greater consistency throughout the day.
Digital Discipline - Value $47
Break free from constant distraction and create healthier habits that support
productivity, presence, and peace of mind.
Prompts & Reflection System - Value - $74
A powerful framework for daily reflection, helping you gain clarity, identify patterns,
and create meaningful change one day at a time.
Lifetime Access - Value - $1,339
This isn't just a 7-Day experience. You'll have ongoing access to the program,
allowing you to revisit the tools and strategies whenever you need to reconnect, refocus, or reset.
Total Value: $3,495
One payment. Instant access. Lifetime download. No subscription. No BS.
THIS ISN'T JUST ABOUT YOU.
And you already know that.
When you're running on empty
— when your head's a mess and your body's breaking down
— it doesn't just affect you.
It affects everyone around you.
Your mates, your work, partner, kids, even animals feel it.
The short fuse, the distance and exhaustion.
They feel a man who is fully present and one who is somewhere else.
In every decision, every day you're operating below what you're capable of.
The truth is:
The better you are in yourself, the better you are in
every role life asks you to play.
Better mate.
Better partner.
Better father.
Better human.
This isn't selfish. It's one of the most unselfish things you can do.
Because when you're right, when your head is clear and your body is strong and you're actually
showing up with energy and presence.
Everyone in your life benefits.
THEY DECIDED IT WAS TIME
I had alot of anxiety and was stressed all the time. I was angry at people and didn't want to talk to anyone. After the course I felt more at peace with myself and relaxed.
Audric Cohen
Home Builder and Carpenter
My neck and back were sore, I pushed myself hard every day. The course made me slow down and feel more in control of my thoughts and how I went about my day.
Jeff Stuart
Landscaper
Joined the course to control my crazy weeks and needed some structure in my days. I felt more centred and had alot more energy. Alot calmer in my mind and overall wellbeing.
Neil Gagan
Financial Planner
THE LINE IN THE SAND
You've read this far.
That means something.
It means you're not the guy who scrolls past and forgets.
You're not the guy who says "maybe later"
and lets another week slip by.
You already know what drifting feels like.
You've been living it.
Now you have two choices:
Wake up tomorrow the same way you did today. Tired. Foggy. Running on autopilot.
Telling yourself you'll sort it out next week.
Or draw the line now.
Seven days.
A structured reset for your mind and body — built for men who are done waiting for the "right time."
The right time is right now.
STILL ON THE FENCE?
LET'S CLEAR IT UP.
A. Immediately after purchase.
A: No. Every body session can be done at home with zero equipment. All exercises are illustrated with clear instructions inside the guide.
A: Under 30 minutes. The morning reset, body session, and evening reflection are designed to fit around any schedule.
A: Yes if you have not done breath work before that is ok. Everything is explained simply and practically with science-backed techniques that calm your nervous system and sharpen your focus.
A: You have lifetime access. Start when you're ready. But honestly — if you keep waiting for the perfect week, it'll never come. The whole point is that this fits INTO your busy life, not around it.
A: Yes, this guide is a powerful starting point to build a foundation of daily habits and clarity. This is not professional help, and links to healthcare professionals can be found in this guide.
A: Absolutely. You own it forever. Many men come back to it whenever they feel themselves slipping. That's exactly what it's designed for — a reset you can run anytime.
A: Yes. Once you've completed the reset, you'll have the opportunity to join The 30-Day Performance Reset — a deeper, longer-term program for men who want to build on this foundation and keep levelling up. Details are inside the guide.
You don't need more time to think about it.
You need 7 days to prove what you're capable of.
7 DAYS. ONE DECISION.
A NEW STANDARD. THAT'S ALL IT TAKES.
If you've made it this far, there's probably a reason.
Maybe you've been feeling a little off track.
Maybe you've been putting everyone else first and leaving yourself until last.
Or maybe you're simply ready for a reset.
Not because something is wrong with you.
Because life gets busy, responsibilities pile up, and sometimes we lose
sight of the habits that help us feel our best.
That's why I created this program.
Not to overhaul your life overnight.
Just seven days to slow down, and start building momentum again.
Create some space.
Reconnect with what matters.
You don't need to have everything figured out.
You just need to be willing to begin.
THE 7 DAY DISCIPLINE RESET
Complete 7-Day Reset Interactive Online Course - Value $1297
Complete 7-Day Reset Companion Workbook (Printable) - Value $397
Breathwork & Focus Techniques — Value $197
Progressive Body Sessions— Value $97
Nutrition & Energy Framework - Value $47
Digital Discipline - Value $47
Prompts & Reflection System - Value - $74
Lifetime Access - Value - $1,339
Total Value: $3,495
LAST CHANCE - HERE'S THE DEAL.
For just $49 you're getting a structured system to get your
mind sharp, your body moving, and your discipline back where it belongs.
Built for the man who's ready to
stop drifting through life.
BUILT FOR YOU
© Mind Body Soul Reset