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90 Day Innate Lifestyle Plan

Start living a longer, better life!

The 90 Day Lifestyle Plan provides a comprehensive yet simple approach for eating, moving, and thinking in a genetically congruent way. It has been designed to allow anyone to achieve success because any healthy lifestyle behaviour that becomes a habit is considered a success. The more healthy habits you create the better results you will achieve.

The 90 Day Lifestyle Plan delivers leading-edge, evidence-based lifestyle intervention with a high degree of efficiency and effectiveness. In other words, you can get great results without spending a great deal of time and/or effort to do so.

We provide you with a complete meal plan, including snacks, for the entire 90 days.

You can follow the meal plan exactly or you can switch with other recipes in our extensive database. There is a rating system that allows you to select favourites and to view the average rating of each recipe.

We have also created a 21 Day Sprint option that can be used as a more intensive cleanse or accelerated weight loss option. This can be activated, and de-activated, at any time throughout the 90 days.

The 90 Day Lifestyle Plan provides you with exercise workouts for every day.

The exercise workouts are at four different levels of difficulty based on your initial fitness score. You can alter the level of difficulty at any time and you also have the option of adding your own customized workouts.

Finally, the Think Well component of the 90 Day Lifestyle Plan provides simple, daily exercises designed to create a more positive, empowered mind-set.

It’s as if finally you have been given an “owner’s manual” for your mind.

Here is a summary of what is included in the 90 Day Lifestyle Plan and how the plan flows:

Starting the Plan

  • Complete your initial Health Risk Assessment
  • Complete the Answers for Success
  • Set a start date for the plan

Working with the Plan

  • Check Daily Email
    • Current and upcoming days’ activities given
    • Quote of the Day
    • Tip of the Day
    • Progress Summary
  • Follow the meal plan (Eat Well)
    • Customize the meal plan
    • Use the 21 Day Sprint Option
  • Perform the daily workout (Move Well)
    • Update exercise intensity
    • Customize workouts
  • Perform daily Think Well exercises
  • Functional Fitness Tests
    • 30 Day and 60 Day tests
  • Track Progress

Completing the Plan

  • Complete your final Health Risk Assessment within 30 days of the end date of your plan

How do I sign up?

Simply contact our office on (03) 365 7828 and we will set up your personalized portal and you can get started! The start date is customisable and you will have access to the programme for 7 days before the start date so you can get prepared, do your fitness tests, initial HRA (Health Risk Assessment), questions for success and customize your meal plan and fitness plan if you choose to.


$150 for the full 90 day program

Are there any additional costs?

As part of the 90 day program there are some supplements you may need to purchase (High quality omega 3 oil, Vitamin D, probiotic and a multivitamin), which we have stocked in our large NaturalMed Dispensary.

So what are you waiting for? Call our office on (03) 365 7828 today to get started!



The first 20 people who sign up also receive Dr James Chestnut’s “The Wellness & Prevention Paradigm” book completely FREE! (valued at $60)


Roughan Chiropractic | Lifestyle Plan Christchurch, Hokitika, West Coast NZ

Delivering the best in chiropractic spinal health care, and integrated health and
wellness to the Christchurch and Hokitika, West Coast area since 1981.