build
€ 159
one off
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Daily “health snacks” videos & tips
Weekly habit-building module (tools & insights)
1 Generic Habits & Meals Plan
Simple, Pre-Built Templates for Mind & Nutrition
Forms & Monthly Protocol
Basic Lifestyle Assessment (self-input)
Group chat for quick support
Your own PracticeBetter Portal & App
Basic Habit Tracker & Report (one habit per week)
Connect with Garmin, Oura, Apple Health, Fitbit
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TITEOS programs are designed for busy lives, focusing on quick wins and “snackable'“ habits
No complicated / long routines required
You can start with 10-15 mins a day to make changes !
Flexible coaching fitting your own schedule
Daily & weekly quick wins to keep you motivated & start new habits fast
Our app is very flexible, you can customise features incl notifications
Messages & videos are short (3 mins max)
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Coach(es) calendar are available on our desktop and app versions
You can book & change your preferred time easily with just a few clicks
Morning and afternoon sessions are possible
All tasks, documents and sessions are available through your preferred communication channel
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Totally possible and easy
Our app and notifications will remind you of upcoming tasks & sessions
You will be able to chat and reply directly if any issue or need to adapt your program
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Absolutely and it is highly recommended to get additional support
The BUILD program only includes limited coaching support as 1-1 call (short intake)
You can book a single or package of 5-10 sessions through our app or emails, pay & book these in just a few clicks
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Sign up and create an account in the Member Area
Receive a welcome email with instructions on accessing tools & templates
Start using AI-powered self-assessment & trackers for your health goals (e.g., weight loss, stress reduction).
Access pre-recorded webinars for education on key topics (from April 2025)
Download meal plans, workout guides, or habit trackers from the Member Area.
Receive weekly automated newsletters with generic tips and updates
Track progress using provided tools (eg Habits Calculator) and adjust goals as needed.
Join optional group webinars for Q&A or additional learning opportunities.
Complete self-assessments to measure progress at regular intervals.
Wrap up with a summary report generated by the AI tools
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Individual Workout
Two-people Workout
Group Workout
Full Intake Health Assessment call
Shopping list check-up
Team/Company Workshop
Individual Coaching Session
Build Healthy Habits Without Overwhelm.
Simple Steps, Real Results. Health Coaching That Fits Your Life.
Are you struggling with…?
Low energy and constant fatigue
Stress affecting your focus
Building your healthy routine
Trying new habits but not able to stick to them
Overwhelmed by too much & unrealistic health advice from influencers & coaches
Unsure how best to meet your weight/fat loss, workouts or other goal
why traditional coaching fails?
Too generic or rigid advice lacking interactivity & personalisation
Weekly/monthly sessions are not enough to make real changes
No platform, data, tools, tracking or real feedback provided on ongoing basis
Does not adapt to your busy schedules, family or work situation
Does not provide a mix of tech, education, sessions and snackable insights like TITEOS does
WELCOME TO TITEOS
A simple health HABITS program that fits your lifestyle !
Personalized plan(s) using your data, insights and regular feedback
Tools, AI, dashboard to track real progress. Every day/week
Flexible support for your lifestyle. In group or 1-1
Data-driven tech tools tracking and measuring your progress
Habits-based plans adapted to your needs
HOW YOU BENEFIT
Practical, actionable habits & tips that take less than 5 mins to apply
New energy to power your day through app & coach support
Holistic approach starting with your Mind and covering Nutrition, Rest, Movement, Lifestyle
Reduced stress, more balance and better focus
Guided coaching & insights
Nutrition & Movement habits that stick for life, not just for a week
JUST IMAGINE…
Your New, Healthier You. Envision a life with lasting health and vitality... Effortlessly
what your life could look like:
Fitting into those jeans you love again, without starving yourself
Waking up refreshed after 7 hours of sleep, no alarm needed
Powering through your to-do list without needing that 3rd cup of coffee
Reducing stress levels by 30% through simple, 5-minute daily practices
Enjoying increased energy to play with your kids after a long day at work
Looking in the mirror and seeing a younger, healthier you
Climbing stairs without getting winded (hello, second floor!)
Remembering where you put your keys (sharper mind, anyone?)
Boosting your immune system, cutting sick days in half
Lowering your biological age by 5 years through smart lifestyle tweaks
Small Changes, Big Results – Feel Awesome with TITEOS
HOW DOES THE BUILD PROGRAM WORK
Sign up and create an account in the Member Area
Receive a welcome email with instructions on accessing tools & templates
Register in 3 mins to our platform & app after download
You can customise features & notifications, add support & services easily
Book your 30-min Intake session with your coach (your goals & habits plan for the month)
Each Monday a new message from your coach arrives: Tips, News, Insights
Start using AI-powered self-assessment & trackers for your health goals (e.g., weight loss, stress reduction, sleep quality)
Receive daily & weekly automated emails/notifications with generic tips, questions, quiz and updates
Track progress using provided tools and adjust goals as needed in your app (journal entry or form)
Join optional group webinars/sessions for Q&A or additional learning opportunities.
Download meal plans, workout guides, or habit trackers from the Program Member area or notifications
Access pre-recorded webinars for education on key topics (from June 2025)
Complete self-assessments to measure progress at regular intervals.
Wrap up your BUUILD month with a summary report & recommended nexts steps
WEEK BY WEEK
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We’ll start with a quick check-in on your current habits around food, stress, and movement. Then, we’ll dive into setting realistic goals and turning them into simple daily actions. By the end of this module, you’ll have a clear goal for the next four weeks, a step-by-step plan to follow, and a strategy for staying on track—even on the busiest days.
1 - Welcome to your health journey!
2 - The power of simple, everyday habits
3 - Choosing your habit(s): Build your first routine
4 - Setting YOU up for success: Key principles
5 - Benchmarking yourself: Your goals & targets
6 - The TITEOS Snack Habits System (TTSS)
7 - Week 1 Wrap Upt goes here
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is this program right for me?
I don’t have a lot of time… Will this program REALLY work ?
1. Science-Based Habit System
- Small changes lead to big results.
- Focused on building consistency first.
- Rooted in proven behavioral science.
2. Smart Tools for Progress
- AI-powered trackers keep you on track.
- Clear reports show your improvements.
- Step-by-step guidance for every goal.
3. Designed for Busy Lives
- No complicated routines required.
- Flexible coaching fits your schedule.
- Quick wins to keep you motivated.
When will I start seeing results?
It takes on average 30 days to build new habits, which is exactly the length of the BUILD program.
However, this is an introductory program to ease your way into a healthier lifestyle, and we recommend that you then sign up for our BOOST or TRANSFORM program for continuing to build an even more sustainable set of habits through more personalised coaching & support.
It takes 3-6 months to make changes and see concrete, measurable results in one or two areas of your health, for example Nutrition and Sleep.
The TITEOS programs have been built to fit everyone’s time, budget and lifestyle.
Please reach out in a FREE 15-min call to discuss next steps and your needs, we are there to recommend you the best program for your current context & goals.
