Get Back to Health — 12-Week Coaching Programme
Turn good intentions into consistent daily action.
A twelve-week coaching programme for professionals, business owners and leaders over 50. Personalised strategy, clear structure, daily accountability and real behaviour change — designed to work alongside a demanding career, not in an imaginary quiet week.
Three levels: £300, £450 or £750 for the full twelve weeks. The assessment is free and takes around ten minutes.
Why coaching?
More information has never been the missing piece.
You can run a business, lead a team or hold a demanding role and still be inconsistent with your own health. That is not a lack of discipline or knowledge — it is the absence of structure, feedback and accountability in the one area where nobody is holding you to account.
Work has systems. Health has intentions.
Deadlines, reviews and colleagues keep your professional standards high. Health is usually left to motivation and leftover time.
Plans built for a good week
Anything that assumes a quiet diary fails on the first heavy one. Complexity is always the first casualty.
No feedback loop
Without daily review, small drifts go unnoticed for weeks — and then feel like failure rather than data.
Restarting costs more each time
Every stop-start cycle takes a little more confidence, even though you already know most of what to do.
Advice, not implementation
A diet sheet and a workout plan are the easy part. Fitting them into your actual life and sticking to them is the work.
What changes it
Personalised strategy, plus structure, plus accountability, plus behaviour change. Together — not one of them on its own.
What we work on
Six areas, one coherent plan
Coaching covers the whole picture rather than one isolated part of it, and everything is adapted to your schedule, preferences, constraints and goals.
Nutrition that fits your week
A personalised eating plan built around your schedule, travel, meetings, preferences and the way you actually eat — not a rigid diet you abandon by Thursday.
Strength and cardiovascular fitness
Training planned around the time you genuinely have, prioritising strength, conditioning, mobility and joint health for the decades ahead.
Sleep, recovery and stress
Workload, late finishes and poor sleep quietly undo good intentions. We build recovery into the plan rather than treating it as an afterthought.
Habits and environment
We design your routines, defaults and surroundings so the right choice is the easy one on your busiest days, not just your best ones.
Mindset, identity and resilience
How you think about setbacks decides whether you continue. We work on standards, self-talk and the identity of someone who stays fit and strong.
Accountability and implementation
Daily contact, review and course-correction. This is the part almost everyone is missing, and the part that changes results.
How the coaching system works
Assess, plan, act, review — then adapt
Your W.I.S.D.O.M. Assessment scores are the starting point. They tell us which pillars are already working for you and which ones are quietly costing you consistency, so the plan targets your actual constraint from day one.
Assess
You start with the W.I.S.D.O.M. Assessment. Your six pillar scores show where your approach is strong and precisely where implementation breaks down.
Plan
We turn that into a personalised strategy: nutrition, training, recovery and habits sized to your real schedule, constraints and goals.
Act
A daily action plan keeps the focus on a small number of things done consistently, tracked in your coaching app with daily accountability.
Review and adapt
We review what happened, learn from the weeks that went badly as much as the good ones, and adjust the plan as your life and progress change.
What the programme is
Two systems. One 12-week plan.
Get Back to Health is the umbrella twelve-week coaching package. Inside it are two complementary systems: one builds the physical plan, the other makes sure you actually follow it. They are not two separate products to buy — both are included at every level.
The PerformanceSpan Health Plan
Your personalised physical plan, built around the four PerformanceSpan pillars. We focus on the areas most relevant to staying strong, fit, energetic, capable and independent as you age — not on chasing a number on the scales. This is coaching, not medical care, diagnosis or treatment.
- Strength — muscle, joint health and the capability behind everyday life
- Cardiovascular fitness — stamina, conditioning and resilience
- Nutrition — an eating plan that fits your week, travel and preferences
- Recovery — sleep, stress and rest built into the plan, not bolted on
The W.I.S.D.O.M. Coaching Programme
The behaviour-change half: W.I.S.D.O.M. develops the Willingness, Identity, Simplicity, Design, Overcoming Obstacles and Mindset that let you follow through when work, stress and life get in the way — and become the person capable of sustaining the result.
- Habits and daily structure that survive a heavy week
- Accountability and honest review, every day
- Environment and defaults designed to make the right choice easy
- Resilience and identity, so setbacks do not end the plan
PerformanceSpan gives you the health plan. W.I.S.D.O.M. helps you consistently live it. Get Back to Health brings both together for twelve focused weeks.
Every coaching level receives both systems in full. What changes between Foundational, Advanced and Elite is the level and frequency of personal coaching and strategy support — never access to the core philosophy, the plan or the daily accountability.
What to expect over the 12 weeks
Everyone starts from a different place, so the pace and priorities differ. The shape of the twelve weeks is consistent.
Establish your starting point
We use the W.I.S.D.O.M. and PerformanceSpan assessments where appropriate to agree where you are now and which priorities matter most.
Build the health plan
A personalised PerformanceSpan plan across Strength, Cardiovascular Fitness, Nutrition and Recovery, sized to your real schedule.
Simplify into behaviours
We turn the plan into a small number of realistic daily and weekly actions you can hold on a normal working week.
Coach the consistency
W.I.S.D.O.M. coaching works on identity, environment, structure and resilience so the plan keeps running when the week does not cooperate.
Review and adjust
Progress is reviewed and the plan adapted through your chosen coaching level — daily accountability throughout, plus monthly or weekly strategy time.
Continue beyond week 12
You finish with clearer routines, understood priorities and a plan you can keep running independently, whether or not you continue coaching.
Programme levels
Same 12-week system. Different amounts of my time.
Every level includes the full Get Back to Health package — both the PerformanceSpan Health Plan and the W.I.S.D.O.M. Coaching Programme, with personalised plans, a daily action plan and daily accountability across all twelve weeks. The difference is how much live strategy and planning time you have with me.
Foundational Coaching
£300for the full 12 weeks
Around £100 a month equivalent
No scheduled strategy call
The full 12-week coaching system, plan and daily accountability for someone who prefers to run with it independently.
- Everything in the shared 12-week coaching system
- Daily accountability and daily plan reviews
No obligation. We decide together whether this level fits.
Advanced Coaching
£450for the full 12 weeks
Around £150 a month equivalent
Monthly strategy and planning call
Adds live strategy time with Chris to reset priorities and plan the next block of the 12 weeks.
- Everything in Foundational
- Monthly strategy and planning call with Chris
- Monthly review of your plan and direction
No obligation. We decide together whether this level fits.
Elite Coaching
£750for the full 12 weeks
Around £250 a month equivalent
Weekly strategy and planning call
The highest level of live support: weekly planning with Chris across all twelve weeks.
- Everything in Advanced
- Weekly strategy and planning call with Chris
- Closest week-to-week guidance and adaptation
No obligation. We decide together whether this level fits.
Prices are the total fee in GBP for the full 12-week programme. Monthly equivalents are shown for comparison only — this is a fixed 12-week programme, not an open-ended monthly subscription. If you are not sure which level fits, take the assessment first — the scores usually make the answer obvious.
The shared core
What every level includes
Nobody gets a cut-down version of the programme. These are included for the full twelve weeks at Foundational, Advanced and Elite.
- Personalised meal and exercise plan, built around your schedule and preferences
- Habit building and consistency coaching
- A daily action plan, reviewed with you each day
- Daily accountability coaching
- Daily coaching lessons through the W.I.S.D.O.M. Programme, building all six pillars
- Your own coaching app to track meals, exercise, habits and progress
The behaviour-change framework
W.I.S.D.O.M. is how the coaching works
W.I.S.D.O.M. is not a separate product bolted onto the coaching — it is the framework the coaching runs on. Daily lessons build each pillar so that the plan keeps working when the week does not go as intended.
Willingness
Genuine readiness to change and to accept the temporary discomfort that requires.
Identity
Standards, beliefs and daily decisions that match the person you intend to be.
Simplicity
An approach simple enough to survive a demanding week.
Design
A schedule, routine and environment built to support the plan.
Overcome
Responding constructively to stress, disruption and setbacks.
Mindset
Thinking that helps you continue rather than supplying reasons to stop.
PerformanceSpan
After 50, the goal is capability — not just a lower number on the scales
PerformanceSpan is the longer view: how many years you remain strong, fit, healthy, energetic, independent and capable of doing the things you care about. Weight is one measure among several, and rarely the most important one.
Strength
Muscle and strength protect your independence and how you feel doing ordinary things.
Cardiovascular fitness
The engine behind your stamina, resilience and long-term health.
Energy and focus
Sleep, nutrition and recovery decide the quality of your working day.
Capability
Being able to travel, carry, play, hike and keep up — for decades, not months.
Fit
Who coaching is for — and who it isn’t
A good fit if you…
- Are a professional, business owner or leader, typically 50 or over
- Broadly know what to do but struggle to do it consistently
- Want structure, accountability and a plan built around your real week
- Are willing to change habits and be involved in the process
- Are thinking in terms of decades of capability, not a six-week push
Probably not a fit if you…
- Want a quick fix or a short-term crash approach
- Are looking for extreme plans or restrictive rules
- Expect results without changing daily behaviour
- Prefer a passive product rather than a coaching relationship
- Do not want to be held to account
Your coach
Chris Deavin
I have spent more than 25 years coaching exercise, nutrition and behaviour change. My work is practical and client-centred: understand the person and their week first, then build something they can actually follow, and stay with them while they do it.
25+ years coaching
Exercise, nutrition and behaviour change with people balancing demanding lives.
Practical, not theoretical
Plans are judged on whether they survive a busy week, not on how impressive they look.
Client-centred
Your schedule, preferences and constraints shape the plan — not the other way round.
Questions
Frequently asked
Are W.I.S.D.O.M. and PerformanceSpan separate products I have to buy?
No. Get Back to Health is one twelve-week package and both are included at every level. The PerformanceSpan Health Plan is your personalised physical plan across Strength, Cardiovascular Fitness, Nutrition and Recovery. The W.I.S.D.O.M. Coaching Programme is the behaviour-change coaching that helps you live it consistently.
How long is the programme and what does it cost?
Get Back to Health runs for twelve weeks. The total fee for the full programme is £300 at Foundational, £450 at Advanced and £750 at Elite. These are total programme fees in GBP, not an open-ended monthly subscription.
Is coaching online or in person?
Coaching is delivered online through your coaching app, daily written accountability, and scheduled strategy calls at the Advanced and Elite levels.
How personalised is the plan?
Your meal plan, training plan and daily actions are built around your schedule, preferences, constraints, training history and goals, and adapted as your circumstances change.
Do I need to be fit already?
No. The starting point is wherever you are now. The plan is scaled to your current fitness, health and available time.
How do the three levels differ?
The underlying coaching system, personalised plans, daily action plan, daily accountability and W.I.S.D.O.M. lessons are the same at every level for all twelve weeks. What increases is live strategy time with Chris: none scheduled at Foundational, monthly at Advanced, weekly at Elite.
What happens after I take the assessment?
You receive your six W.I.S.D.O.M. pillar scores and an interpretation of them. You can then book a Results Call to talk through what they mean and decide whether coaching is the right next step.
Does coaching replace medical care?
No. Coaching is not medical advice, diagnosis or treatment, and it does not replace care from your doctor or other healthcare professionals. If you have a medical condition or are unsure whether a change is appropriate for you, please speak with your doctor.
Next step
“Senior professionals rarely lack discipline. They lack a plan that is decided in advance rather than negotiated daily.”
Start with the assessment
The W.I.S.D.O.M. Assessment is the best place to begin. It takes around ten minutes, it is free, and it tells us both where your implementation actually breaks down before you commit to anything. If you would rather talk it through first, book a call.