The 20-week foundation
Preview the curriculum. Week 1 of each pillar is free; the full library unlocks with Forge Plus.
Awareness
Notice what, when and why you eat.
Record your meals for three ordinary days.
Nourishment
Build meals around useful ingredients.
Add protein and a plant to one daily meal.
Energy
Match fuel to activity and needs.
Plan a satisfying meal around your training day.
Temperance
Practice deliberate choices, not rigid rules.
Pause before one habitual snack; choose intentionally.
Consistency
Make eating well easier to repeat.
Plan and prepare two reliable go-to meals.
Movement
Make movement part of ordinary life.
Schedule a ten-minute walk or mobility session.
Strength
Practice foundational resistance movements.
Complete two appropriately scaled strength sessions.
Endurance
Build a sustainable aerobic base.
Do two comfortable-paced cardio sessions.
Recovery
Balance training, sleep and rest.
Set a realistic sleep or recovery routine for five nights.
Capability
Put movement, strength and endurance together.
Design and complete your own balanced training week.
Discomfort
Choose manageable growth over avoidance.
Do one safe, slightly uncomfortable task you have avoided.
Discipline
Plan action instead of waiting for motivation.
Keep one small daily promise for seven days.
Grit
Continue with judgment when progress slows.
Spend ten focused minutes on a worthwhile hard task.
Resilience
Adapt your plan after a setback.
Write a backup plan and use it once if needed.
Resolve
Finish a challenge that means something to you.
Set and complete one realistic seven-day challenge.
Wisdom
See facts, assumptions and choices clearly.
Pause once daily: write what you know vs. assume.
Courage
Take a meaningful action despite discomfort.
Have one necessary, respectful conversation.
Temperance
Choose a response instead of reacting.
Practice one pause before a predictable trigger.
Justice
Treat people fairly; contribute where you can.
Do one useful act of service without seeking credit.
Integrity
Align what you say, do and repair.
Make one clear promise, keep it, then review honestly.