HFLC 20250827    

MDI MEN

MENTOR DISCOVER INSPIRE

Health, Fitness, and Longevity Club

Outline & Meeting Structure

Wednesday sessions (1900-1920 Eastern time)

Monthly Agenda — Set up this month's meeting

• Add up your exercise totals for this month — just-completed month
• bring your weekly goal — upcoming month
• bring your monthly goal — upcoming month
• Check in questions — what will happen if you don't make the necessary changes, 1 yr, 5 yr, 10 yr

Membership Requirements

• Participate in at least 2 meetings per month
• Show measurable progress towards goals
• Be an active member in good standing with MDI

Meeting Review

Meeting Coach/Moderator: Rob Rapiti, athlete and fitness enthusiast

Vision: We aim for sustainable lifestyle change, not quick results

Club Mindset

• Check in each week
• Focus on sustainable lifestyle changes over results, results will come
• Consider starting small and building consistency
• Face reality: "If you've failed at consistent exercise before — what have you changed that makes this time different?"
• Focus on consistency over intensity
• Each man's path is unique
• Support without enabling excuses
• Small improvements compound over time
• Celebrate achievement
• Own your commitments — track progress daily and report honestly to the team

Support Systems:

• WhatsApp Chat Group
• Daily check-ins
• Goals: Members will be challenged on the effectiveness of their goals
• Each member is responsible for tracking personal goals weekly

Review the 4 rules of habit:

1. Make it obvious

2. Make it attractive

3. Make it easy

4. Make it satisfying

Habit Reminders

• Tie a new habit to an existing habit
• If you miss a day, don't let it happen twice

Weekly Check-ins

Part 1 — Wellness Fundamentals — quick check-ins on:

• Water intake
• Exercise consistency
• Sleep quality / quantity
• Social relationships
• Smoking status
• Stress management
• Mental health and mindset
• Sedentary time and sitting habits
• Health gratitude: What about your health are you thankful for this week?

Part 2 — Accountability & Goal Setting — Each member reports:

• Did you meet your commitment? Why/why not?
• What worked? What didn't?
• Describe how you feel after working out. How long does the feeling last?
• What is your specific goal for next week?
• What is your goal for this month?

Commitment & Support

• Each man documents new weekly commitment
• Pair members who need additional accountability
• Share resources and solutions online

Links to Resources

TBA

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