Physical Wellness Manifestor
The way your body should feel.
Do Any of These Sound Familiar?
“I feel like something is off and my body is always tense. I used to be so flexible and now I just feel so stiff.”
“I don’t want to look back and wish I had done more to keep my body healthy.”
“It sucks feeling like I can’t be spontaneous and just go for a jog when the weather is nice and I need some fresh air.”
“I feel overwhelmed every time I try to figure out how to get in shape and feel better.”
“I hate feeling physically vulnerable, I used to feel so strong and now I have to think about it every time I bend over.”
“I want to exercise more, but I don’t want to do the wrong things and hurt myself.”
Physical Wellness Manifestor
You are valuable and complete just as you are right now. You can manifest wellness within your body, and you will find that wellness then seeps over into every corner of your life. Now is the time to get started.
12-Week Transformational Program
Why Physical Wellness Manifestor?
In modern society, we spend a lot of time sitting or standing still, looking at screens, and managing chronic stressors such as deadlines and bills, so it is natural to feel tight and stiff at the end of the day.
Many people assume that becoming more fit, looking better, and losing weight will be the answer to their problem. There is nothing wrong with these goals, but chasing them in isolation and making them your top priority often requires sacrifice in other aspects of life, even your health and wellness. This is why the majority of people gain weight back after grinding through a diet, and you may leave a workout feeling tighter and stiffer than when you started. The benefits made in the short term are often washed away by the long term consequences.
Why? Because in order to maintain harmony between your body, mind, and spirit you need to have an appreciation for the complex and dynamic nature of your body.
The vast amount of information online is based on the latest fitness fad, and rarely does this advice align with the underlying principles that determine how your body feels and moves.
Our bodies are far more complex and dynamic than the simplistic “stretch and strengthen” approach that personal trainers and physical therapists learn in school.
The result? Your exercise routine always feels like there is something missing.
Maybe you are constantly searching for the perfect workout, you do the same thing each time you go to the gym, or you stop being physically active altogether. This is rarely due to a lack of motivation and effort, but a disconnect between your inner purpose and the routine you are currently following.
You need to do the deep work of uncovering your inner story, defining your purpose for being physically active, and clarifying how it serves your unique needs and long term goals. Once you have done that, you will find that the energy and motivation to stay consistent were there all along.
What if there was a program that could guide you through the process of understanding your unique story through a lens of mental and spiritual wellness, and explain the science behind how those things affect your physical body?
What if you were empowered to uncover your deeper purpose and goals when it comes to physical wellness, and you had a flexible routine designed to fulfill those needs that was customized within your limitations of time and equipment?
What if there was a proven framework that could help you process and release the physical tension accumulated from past events and stressors, and restore your body’s natural mobility and strength?
There is.
It is called Physical Wellness Manifestor, and it is a 12-week transformational program designed to help you release tension and feel at ease in your body, while simultaneously engraining habits of physical activity that align with your inner purpose and long term goals.
You already have everything you need within you, and my signature program will help you access your innate strength, flexibility, and flow of movement. Never again will you feel frustrated by nagging tension that you can’t seem to shake, or worried that you aren’t doing the right things to invest in your longevity and health. Never again will you fall down the rabbit hole of searching for the perfect fix, or feel lost about how to meet your individual needs when it comes to physical wellness.
You are valuable and complete just as you are right now. You can manifest wellness within your body, and you will find that wellness then seeps over into every corner of your life. Now is the time to get started.
Imagine if…
You could know that you were doing the right things for yourself physically and felt like the best version of yourself.
You were confident that your exercise routines were investing in a long future of feeling physically healthy.
You felt in touch with your body and energized knowing that you were doing what is best for your specific needs.
You had the knowledge and tools to feel well-informed and efficient in your physical activity routines.
You felt resilient and prepared for whatever life throws at you, both now and for years to come.
You could be spontaneous and have fun without feeling like your body was holding you back.
Program Layout
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Share you story and get initial insight into how things may be connected and intertwined with your physical wellness journey.
Go through an initial movement assessment to identify areas of tension or limitation and establish a plan tailored to your specific needs.
Introduction to understanding your body as a single system encompassing physical, mental, and spiritual energy.
Receive your initial collection of three personalized daily exercises to start restoring a state of internal harmony through my signature systematic approach:
Release stress-related tension from your body.
Reposition your core canister, empowering your breath to properly create expansion and flow.
Recalibrate your system to a balanced neutrality between leftward and rightward internal positioning.
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Review your three daily exercises and receive feedback on technique. Discuss how to integrate the principles into your daily life including:
Work station ergonomics
Sitting and standing posture
Sleeping positions.
Discuss mindfulness techniques to help break apart your normal habitual positions and bring awareness to your movements and postures.
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Write out your story and gain clarity over how your experiences and the things that have happened to you relate to how your body feels and interacts in the world.
Get further feedback on your daily exercises and initial progressions as appropriate.
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Learn your Enneagram personality type and use it for context to understand your deeper purpose for being active and invested in your body.
This will help you with writing your three key goals relating to:
Health and wellness
Your passions
What brings you joy
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Progress your three daily exercises to the second stage:
Reinforce your stability in a stacked position and posture to improve your ability to access this position naturally throughout the day.
Strengthen your ability to expand and bounce back from a rightward compressed internal position caused by left brain (analytical thought) and sympathetic (fight or flight) dominance.
Embrace and grow your ability to flow into a leftward grounded internal position harmonizing with right brain (creativity and awareness) and parasympathetic (rest, digest, and recover) activity.
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Review and discuss your personal story that you wrote in week 2.
Record a daily movement log for a full week for the purpose of judgment-free and self-affirming reflection on your current movement behaviors, and how they may differ from your purpose and goals.
Reflect on how your story relates to your movement habits, and address the emotional undertones that may be acting as barriers to aligning your actions with your goals.
Review and modify your daily exercises as needed.
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Learn how to apply the principles from your breath-centered awareness exercises to strength training, running, and any other physical activity. Receive your own unique and flexible program tailored to your goals, purpose, and personality that will include a balanced mixture of physical activity.
Receive an organized catalogue of functional strength training exercises that you can swap into your program and tailor it to what works and feels best for you!
Progress your daily exercises to the third stage: increased difficulty and resistance from gravity and decreased external support. Learn how to include these exercises within the context of a workout to maximize effectiveness and efficiency.
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Ask questions and get feedback or advice on your new daily exercises and physical activity program. Problem solve and further refine your program to make sure it works for you in the context of your goals and logistical constraints.
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Continue working to establish consistency and convenience around your personalized physical activity routine. Discuss any areas you want to modify and learn how you can do little things to make your routine as effortless and automatic as possible.
Review and modify your daily exercises as needed.
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Create 3 goals (two 1-month and one 3-month) that are specific to your established physical activity routine and you can track over time to maintain continual engagement and excitement about your progress.
Review and modify your daily exercises as needed.
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Receive guided progressions to your physical activity program, including more advanced exercises, increased duration, and increased resistance as appropriate.
Progress your daily exercises to the fourth stage: maximal independence and minimal external support to mirror the daily demands your body faces.
Stage 4 framework:
1: Reposition your internal dynamics into a centered, balanced, and empowered state.
2: Reinforce your mastery over the position your subconscious is most fearful and avoidant towards, in order to remove that inhibition.
2: Practice controlled movement flow back and forth through leftward and rightward orientations, which is necessary for all movement and maintaining an unlocked state while sitting or standing in place.
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Practice maintaining your routine and getting a sense of confidence and ownership over your ability to sustain your momentum.
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Understand the long-term utility of your daily exercises and progress to the 5th and final stage:
1 relaxing/recentering exercise
1 reinforcing/challenging exercise.
Establish a mindfulness, gratitude, or journaling practice and use habit stacking to link your final two daily exercises with your new wellness practice. This will fortify the connection between practicing physical wellness and mental/spiritual wellness.
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Reflect on the 1-month goals you set during week 7 and establish two new 1-month goals.
Discuss your greatest fears around moving into independent management of your physical activity program and process where these fears may be coming from.
Discuss how it has been going with your daily wellness practice including your final two exercises and your new mindfulness, gratitude, or journaling practice.
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Reflect on your progress since the beginning of the program, get closure over your experience and journey, and build confidence in your ability to continue along the path you have established.
Review and ask questions related to your established daily and weekly practices and create a plan for accountability, scheduling your 3-6 week check-in with me.
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Discuss how things are going related to your daily and weekly practices. Share both your successes and failures and practice giving yourself grace and encouragement.
Check in on your 1-month goals set during week 11, and 3-month goal set during week 5.
Establish new 1-month and 3-month goals.
Meet the Creator
Dr. Nate Horton, PT, DPT
I went to physical therapy school to learn more about my own body after struggling with chronic pain and tension since childhood. I ended up needing therapy myself to survive the pressure of my school’s program, and I discovered that my physical problems were intertwined with my mental and spiritual wellbeing.
After graduating from school, I invested countless hours on continuing education and research to understand the deeper connections that influence physical health and wellness. In my job as an orthopedic physical therapist, I have helped countless people ranging from ages 6 to 101 to return to their normal lives and recover from pain and injury.
As rewarding as this is, my true passion lies in helping people before they get to the point of needing physical therapy. After years of struggling in my own journey and learning everything the hard way, I have put in the work to become the resource that I always wanted but never had.