The Up Method

Cardiovascular strength is the engine behind your responsiveness, stamina, and duration – not just in training, but in every part of life that demands energy and presence.

If your system is sluggish, your body takes longer to respond. You might fatigue quickly, struggle with focus, or feel like you’ve lost that spark.
When this quadrant is tuned, you feel primed. Your blood is flowing, your breath is steady, and your body answers the call – when you need it, for as long as you need it.

Improving this area starts with circulatory health. That means:

• Supporting nitric oxide production, which improves blood flow and vascular flexibility. Look to foods like beets, leafy greens, and pomegranate – or consider targeted supplements like L-arginine and L-citrulline.

• Getting high-quality sleep, especially deep sleep that restores hormonal balance and supports natural testosterone production.

• Managing blood pressure, cholesterol, and inflammation, which all impact your ability to maintain intensity over time.

• Staying hydrated and ensuring optimal electrolyte levels – critical for nerve signalling, muscular response, and sustained energy.

You can also train this system with smart movement:

• Zone 2 cardio builds endurance without pushing you into exhaustion.

• Breathwork and controlled effort help regulate performance under stress.

• Activities like hill walks, swimming, or even circuit-style training can bring both strength and flow into the mix.

When this quadrant is strong:

• Your response time improves – both physically and mentally.

• You can maintain effort longer without crashing.

• Your recovery shortens, making you ready again, sooner.

• You feel a steady sense of charge – clear, capable, and connected to your body.

This is the difference between running out of gas… and staying in the zone. Between effort that fades fast, and performance that holds when it matters.

Fitness is your foundation of strength and stamina – it’s what keeps you stable under load, capable under pressure, and ready for whatever the day demands. This isn’t about chasing six-packs or personal bests. It’s about building a body that can stay up, stay strong, and stay in control.

When your physical fitness is neglected, fatigue sets in faster. You might struggle to hold posture, maintain output, or recover after activity. But when you build it intentionally – your staying power increases. You don’t just start strong; you finish strong too.

What this quadrant focuses on:

• Muscular endurance – the ability to hold form, maintain control, and keep going without fading.

• Core strength and stability – critical for posture, pelvic alignment, and full-body responsiveness.

• Functional strength – moving well in real life: lifting, pushing, pulling, holding, and supporting.

You don’t need to overhaul your life – just be consistent with simple, focused action:

• Resistance training 2-3x per week using compound movements (squats, rows, carries)

• Adding bodyweight circuits, kettlebells, or low-tech tools like resistance bands

• Prioritising good form and full-range movement over ego lifting

• Supporting training with protein, hydration, and sleep

When this quadrant is strong:

• You can hold intensity longer without breaking form or focus

• Your body feels grounded, responsive, and dependable

• You recover better between rounds – of work, of training, of life

• You show up with more presence, strength, and physical confidence

Stamina is strength that lasts.
And this quadrant gives you exactly that: a body you can rely on, all the way through.

This quadrant is all about calm, clarity, and control – because if your nervous system is in overdrive, everything else suffers. No matter how fit or strong you are, chronic stress and anxiety can short-circuit your ability to relax, respond, and stay engaged when it counts.

You might feel scattered. On edge. Caught in your head.
And when that becomes your default state, it’s no surprise if your body doesn’t respond the way you want it to.

Mental health isn’t just about coping, it’s about staying regulated, so you can show up fully and stay in the moment. When this quadrant is strong, you’re not easily thrown off course. You respond instead of react. You focus instead of spiral. You can stay present, especially in situations that require connection, confidence, and composure.

Key practices that support this quadrant:

• Nervous system regulation: Breathwork, cold exposure, and grounding exercises help shift you out of fight-or-flight and into a state of relaxed readiness.

• Stress management: Use tools like journaling, mindfulness, or even short screen-free walks to offload mental clutter.

• Sleep: Poor sleep is one of the fastest ways to derail emotional regulation. Prioritising deep, consistent rest is non-negotiable here.

• Therapy, coaching, or check-ins: Getting support can help you process what’s weighing on you and clear space for what matters.

When your mental health is in a good place:

• You feel more in control, even in high-pressure or emotional situations

• Anxiety doesn’t hijack your body or your attention

• You can engage more easily – without second-guessing, overthinking, or checking out

• You’re less distracted and more available for connection, focus, and follow-through

This quadrant isn’t about chasing perfection. It’s about reducing the static.
When your mind is calm, your body responds. And that changes everything.

This quadrant is all about romantic connection – short-term or long-term, casual or committed. When it’s strong, your relationships feel balanced, responsive, and real. You’re not just going through the motions – you’re engaged, attuned, and connected to the person you’re with.

When this area is neglected, it shows up fast. Miscommunication. Mismatched expectations. Disconnection.
And for many men, that disconnection can create hesitation, distraction, or even shutdown at the moments they most want to feel present and ready.

Strong relationships are built on a foundation of:

• Mutual awareness: noticing how your partner is feeling, what they’re responding to, and how your energy affects the moment

• Consent and communication: knowing how to ask, how to listen, and how to read a “yes” or “not right now” without taking it personally

• Trust and timing: in long-term relationships, this means keeping the spark alive through honesty, small acts of care, and emotional check-ins. In newer connections, it means being upfront, respectful, and confident – without pushing or performing

Simple ways to build this quadrant:

• Check in with your partner regularly – not just about sex, but about how things feel emotionally and physically

• Slow things down and focus on presence: fewer distractions, more awareness, real attention

• Understand how your own stress or insecurity might be affecting the dynamic, and take responsibility for managing it

• Be clear about your needs, and invite your partner to do the same  -with zero pressure and total respect

When this quadrant is thriving:

• Intimacy feels easier, more natural, and more enjoyable

• You’re more relaxed in your body and more tuned into your partner

• Connection builds over time, even in long-standing relationships

• Trust and responsiveness replace performance anxiety or second-guessing

Romantic connection isn’t just a bonus – it’s part of the system.
When you feel good about how you’re showing up and how your partner is responding you unlock one of the most powerful forms of energy and confidence available.