TRAINING TOOLS: THE PATH TO HEALTH, VITALITY, AND PERFORMANCE

Training is an investment in your life and it deserves to be built on solid principles, not passing trends or quick fixes. That belief has guided how we train, coach, and program from day one. Over more than a decade, we’ve tested, researched, refined, and lived this approach. Through experience on the gym floor, continued education, and real-world results with thousands of members, we’ve identified three core pillars that consistently support long-term health, confidence, and real-world capability. Our approach is built on developing physical strength, improving cardiovascular fitness, and sharpening cognitive fitness. Together, these pillars create a balanced, sustainable system that helps you move better, feel stronger, and stay mentally sharp through every stage of life. Whether your goal is lifelong health, staying active as you age, or being prepared for the physical and mental demands of work, sport, or everyday life, these pillars form the foundation of how we train for life. 1. Strength Strength is the foundation of capability — the ability to live an active, pain-free, confident life. Why Strength Matters For Health: Makes daily tasks easier (lifting kids, carrying groceries, yardwork) Improves posture, reduces aches, and supports joint health Protects bone density and long-term mobility Builds confidence and independence at every age Supports active aging and lifelong physical capability Why Strength Matters For Performance: Enhances power, durability, and force production for athletes Supports physically demanding careers (fire/EMS/police/military/construction) Improves performance in outdoor sports and recreational activities Reduces injury risk under high workloads Builds the ability to perform repeatedly under stress Strength gives everybody — beginners to elite performers — a foundation they can rely on. 2. Cardiovascular Fitness Cardiovascular Fitness improves heart health, energy levels, vitality, and resilience. Why Cardiovascular Fitness Matters For Health: Boosts daily energy and reduces fatigue Supports heart health and long-term longevity Improves mood, sleep, stress management, and emotional balance Helps you stay active without feeling winded Supports healthy aging and metabolic function Why Cardiovascular Fitness Matters For Performance: Increases stamina for sport and high-demand activities Enhances recovery between efforts Supports long shifts and physically intensive jobs Improves resilience during long-duration or repeated efforts Builds the aerobic base needed for endurance-based hobbies At 12 Labours, conditioning is aligned with the intended stimulus — training the right effort for the right purpose. 3. Cognitive Fitness Cognitive Fitness strengthens the mind through skill development, movement learning, focus, and stress regulation. Why Cognitive Fitness Matters For Health: Improves mental clarity and focus Reduces stress, anxiety, and emotional fatigue Supports long-term brain health and aging Creates confidence through mastery and learning Enhances mood and overall wellbeing Why Cognitive Fitness Matters For Performance: Improves reaction time, decision-making, and coordination Enhances performance for sports and tactical professions Builds adaptability and learning capacity Supports staying calm and effective under pressure Cognitive Fitness benefits every human — active, aging, athletic, or anywhere in between. These pillars shape everything we do at 12 Labours. In next week’s newsletter, we’ll dive into the training tools we use, and how each one supports long-term health and real-world capability.

THE PROTEIN HABIT CHALLENGE 3 Weeks • Simple • Flexible • Inclusive Nutrition doesn’t need to be complicated to be effective. That’s why we’re running the Protein Habit Challenge, a three-week, flexible and inclusive way to build one powerful habit: eating protein consistently. There’s no food scale, no macro tracking, and no pressure to be perfect. The focus is on showing up, doing your best, and building momentum. The Core Goal The goal of this challenge is simple: build the habit of eating protein at meals. Protein supports strength, recovery, muscle, metabolism, and energy, yet many people under-eat it without realizing. Instead of tracking grams or logging every bite, this challenge emphasizes consistency over precision. You earn points for eating protein at meals, increasing intake toward a simple target, and showing up consistently. You are not penalized for smaller portions, skipping snacks, or being new to nutrition. You earn points for: Eating protein at meals Increasing intake toward a simple target Showing up consistently You are not penalized for: Smaller portions Skipping snacks Being new to nutrition HOW PROTEIN IS MEASURED (NO GRAMS) We use hand portions, not numbers. FULL PROTEIN SERVING Women: 1 palm-sized portion of protein OR 1 scoop protein powder OR 1 cup Greek yogurt / cottage cheese OR 3 eggs OR plant-based options (see below) Men: 1.5–2 palm-sized portions of protein OR 1.5–2 scoops protein powder OR 1.5 cups Greek yogurt / cottage cheese OR 4–5 eggs OR plant-based options (see below) PLANT-BASED PROTEIN OPTIONS (VEGAN & VEGETARIAN) These count exactly the same as animal protein: 1 Full Protein Serving ≈ 1 block (3–4 oz) tofu or tempeh 1 cup cooked lentils, chickpeas, or black beans 1 cup edamame 1.5 cups high-protein pasta or quinoa 1 plant-based protein shake (≥20g protein) Mixing sources (beans + grains) absolutely counts. DAILY POINT SYSTEM (MAX 10 POINTS/DAY) MEALS (3 PER DAY) Per meal: 2 points → Meal includes some protein (about ½ serving) 3 points → Meal includes a full protein serving Max from meals = 9 points/day SNACKS (OPTIONAL BONUS) +0.5 points → Protein snack (½ serving) +1 point → Full protein snack Snacks are never required. DAILY CAP Max 10 points per day Prevents overdoing it and keeps things fair CONSISTENCY BONUS (WEEKLY) You’re rewarded for showing up: 5 days logged = +3 points 6 days logged = +5 points 7 days logged = +7 points WEEKLY MAX Daily points: 70 Consistency bonus: +7 Weekly max = 77 points THE TAKEAWAY ✔ Eat protein at meals ✔ Do your best ✔ Be consistent ✔ No perfection required