Foundry 360 Wellness
Movement
Discover how informed movement builds strength
Recovery
Optimising rest, sleep and stress management
Nutrition
Sustainable habits to fuel your body for lasting health
Movement
Step 1
We’re not here to throw you into the deep end with exercises you’re not ready for; equally, we won’t waste time with stuff that won’t get you anywhere. Training at Foundry is about learning to move well, building real strength, and making fitness part of your identity.
This means getting comfortable in the gym, mastering the basics and laying the groundwork so your technique keeps you injury free as you get stronger.
Step 2
Here’s the truth: Strength, muscle, and fitness are the biggest factors in reducing your risk of disease and living a longer, healthier life.
- Being strong reduces your risk of heart disease, cancer, diabetes, and neurodegenerative diseases.
- Strength training improves longevity and quality of life – even in your later years.
- You can keep improving your strength and fitness at any age.
Holding onto muscle as you age is a win. Staying as strong and capable at 65 as you were at 35? That’s success.
Step 3
This phase isn’t for everyone, and that’s fine.
Foundry is about strength, muscle, and fitness for longevity. If you want to push beyond that into peak performance, great – but it’s not essential.
The Focus Now:
- Goal-driven programming aligned with what you want to achieve.
- Tracking progress intelligently: Strength, endurance, mobility – what matters to you.
- Dialling in recovery and nutrition to sustain progress for the long term.
Recovery
Step 1
At Foundry, we believe true strength isn’t just built in the gym – it’s forged through proper rest and recovery. Performance doesn’t come from training alone. Your body doesn’t get stronger during workouts – it gets stronger while you rest, and therefore sleep is the ultimate form of recovery. Not only that, sleep has a profound effect on our health.
“Consistently sleeping less than six hours per night is linked to a shorter life expectancy.”
– Matthew Walker – Author “Why We Sleep”
Chronic sleep deprivation increases the risk of premature death by 12%. The body ages faster, inflammation rises, and cells don’t repair as they should. Put simply: if you want to thrive, you need to sleep.
Step 2
Getting the basics right is step one. But if you want to feel and perform at your best, you need to look beyond just quantity of sleep – you need to improve quality too.
Three key areas that impact your sleep quality:
- Your wake and sleep times
- Your caffeine and alcohol use
- Your stress levels
Dial these in and you’ll set the stage for deeper sleep, faster recovery, and better performance.
Step 3
Now, it’s time to build on those foundations and take your recovery – and performance – to the next level.
To truly unlock peak performance, we need to continue prioritising the basics while introducing more advanced techniques:
- Enhance your sleep environment and circadian rhythm
- Use hot and cold therapies to support recovery
- Evaluate whether wearables and sleep tracking are worth it
Nutrition
Step 1
“It’s Not Rocket Science”
Believe us—nutrition doesn’t have to be complicated. Most nutrition programmes boil down to a few simple principles. It’s just about making better choices, more often.
For many people, following the basics is enough to create a strong nutritional foundation. However, the real challenge is turning those good choices into lasting habits. That’s where we come in—with support, guidance, and a framework that actually works and helps you build momentum towards your goals.
Step 2
There’s no one-size-fits-all when it comes to nutrition. There are many effective routes to help you look, feel, and perform at your best.
Step 2 is about helping you fine-tune your approach and determining how much, and what kind of fuel, your body needs while giving you a programme with the flexibility to fit your week. This gives you the freedom to adjust intake around busy days, social events, or training intensity, without falling off track.
Step 3
Nutrition underpins athletic performance. Whether you’re training for strength, endurance, or general fitness, how you fuel your body can be the difference between progress and plateau.
Performance nutrition isn’t just about “eating clean.” It’s about strategically fuelling your body at the right times to optimise energy, recovery, and adaptation.
Performance nutrition is about consistency. That means fuelling enough to meet your training demands, adapting intake based on your goals, and building your meals around whole, nutrient-dense foods. Sporadic “good” eating won’t cut it. If you want to perform well, you need to fuel like it matters.
