1. "Ready, set, go" the journey to your X-factor

Welcome to FNFAB, my lifestyle, movement and performance course that I have been developing since 2009. It is my intention on writing this to increase my reach beyond private lessons, to provide a simple step-by-step integrated course to help people build health, optimise their stress and develop tools towards structuring a more fulfilling life.

The beauty of this online platform is that one can edit, adapt and update the course at any time. Help me evolve and grow the course by commenting, sharing and actioning my suggestions. I am right now saying I do not know all the answers, or my way is the right way... all I can say this is what has worked for me and many (not all) of my clients over the 27 and counting years I have been helping people.

I have no idea how long its going to take you to complete the activities, exercise programme and course material - I can not possible know how long you piece of string is and it is my experience that most people do not fit into a text book example or definition; I suggest instead of racing through and completing it, that instead you sip at it, mull it over, absorb (or discard), give everything a "fair go" yet at your own pace.


Ross Eathorne

Let us begin...

You will need a journal, or notebook to record various activities throughout this course.

"Ready, set, go!"

Periodisation is the structuring of a training programme in order to reach peak performance ability; I learnt this concept at the Australian Institute of Sport during a gymnastics training clinic. That was 1984. I have been using this as an organisation principle as the basis for all my programme design including this this course. To simplify we can split any training programme into three levels:

  1. Base
  2. Middle
  3. Peak

Activity 1. The four questions (you will need to write answers down).

The universe will provide in the level of detail that you give and we will revisit these questions in various guises throughout the course especially in "Lifeprint" so for now write down what ever comes to mind, or if your are having particular trouble write down what you don't want and figure out its antonym.

At the base of any human endeavour is a platform of health. Before we can build our foundation first we need a plan and before we can plan we need to assess where we are and where we want to go. To clear the ground quickly and remove procrastination obstacles I have distilled my lifestyle consultation into four seemingly simple questions:

  1. Ambition: "What do you want?" (from life, my help with, to achieve from this course, motivation levels.)
  2. Ability: "When did you last have it?" (experience, skill levels or a totally new adventure)
  3. Condition: "What is your current condition?" Expands from physical injury to fitness levels, energy-health-stress levels, mental strength & attitude that encompasses physical-mental-emotional and spiritual wellness.
  4. Circumstance: "How much time and resources can you commit to achieving what you want?"

The base level in FNFAB is part 1. "Ready for life", focuses on laying a foundation of health, restoring functional movement and building and alliance between the two. This provides a platform for...

Part 2 is developing your purpose, passion and your fitness capacity. Fitness is defined as your ability to adapt.

Part 3 is about troubleshooting any issues and piecing together any issues or intolerances in order to clear the way for X-factor performance and influence.

Watch the videos on X-factor performance and how to avoid skydiving without a parachute

Activity 2: Write down:

  1. your own definition of "X-Factor".
  2. how many times you have busted by starting with too much gusto, or without a plan

X-Factor performance

My ambition is to:

  • empower you X-factor performances
  • enable you to lighten your and optimise your stress load
  • provide L.I.F.E insights that allow you to progress


  1. Lifestyle is your circumstance: balance, precedence, influence.
  2. Intention is ambition: presence, purpose, intelligence.
  3. Food is nutrition: essence, sustenance, intolerance.
  4. Exercise is alliance, perseverance, performance.

I present below a simplified version of the Life cycle that we will use as a tool to help clarify the answers to the four questions.

LIFE-cycle simple


Rip, sh#t and bust

A New Zealand colloquialism of doing too much, too soon

Sustainable fitness

Undulating performance

Load-unload. Work-rest, Yin-yang.

Vary the load according to energy levels is "the way" to progress.

Heart rate variability increases the accuracy of periodisation work and rest volume

I used HRV with professional Boxer Rex Tso to help monitor his overload readiness to train with what was planed for the day.

  • When he was green we were "good to go" and did the highest level possible.
  • When it was amber we took more rest between and did less sets, and took intensity and complexity down a notch.
  • When it was red we did restoration work such as the Alliance and foundation programme. (When Rex came back from a 9 month layoff we started him back to fitness by progressing through the foundation programme.)

A simplified version of the HRV technology is to dial into the energy level index in the first video. (It will also help you calibrate your scores when doing the upcoming Life Cycle awareness assessment.)

Activity Breathing is the inspiration and basic joy of life

  • You will need a quiet place to lie down.
  • Optional clock with countdown
  • watch the next video and then set the clock for a minimum of 5 minutes to practise the breathing technique (its easy).

Complete and Continue