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Building a Supportive Brotherhood for Health

Set your priorities. Build your routine. Remain accountable.

This was me. Can you relate?

  • ​I had high levels of stress due to work, societal expectations, and personal responsibilities.

  • I lived a sedentary lifestyle leading to weight gain and related health issues.

  • I struggled with body image issues and low self-esteem.

  • I had difficulty in maintaining healthy relationships, whether it be with a partner, family, or friends.

  • I couldn't get quality sleep, which impacted my mental and physical health.

  • I felt isolated and lacked a strong social support system.

  • Overconsumption of screen time and technology, led to even more sedentary behavior and zapped my energy and vitality.

  • I was unfulfilled and lacked a sense of purpose in life. 

  • I made no time for self care because I had NO PLAN

This picture woke me up to the fact I needed to set my priorities to health and wellness and change.

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Good health doesn't just fall in your lap. Take action.

10 Day Challenge

Set yourself up for 2024 and create a solid health foundation for body, mind, and beyond through yoga and coaching

Daily Coaching and Accountability


Learn and Practice Powerful Yoga Movements

Design your Own Health Routines

January 8th -17th ONLINE: $47

The Benefit to You:

  • Increase strength and flexibility

  • Enhance energy, focus, and drive

  • Enjoy better rest

  • Unstick from unhealthy habits

  • Build an effective movement routine

  • Structure your health vision

You Will Receive:

1. 10 Online group coaching sessions and 8 guided yoga sessions- LIVE via Zoom 
2. Access to 3 Masterclasses:

  • Identify hidden barriers to change

  • Turning goals into action

  • Living out your values

3. Interactive workbook and Health Vision Map: Blueprints to get you clear on your values and goals that highlight WHY this change is important to you.

Your 10 Day Plan

Day 1- Monday: Group & Challenge Introduction 


  • Intro to the Coaching & Yoga System

  • What makes for a successful transformation?

  • Mental and physical expectations for the next 10 days  



  • Workbook: Highlight core values, set a goal

  • Write your "WHY" & make it visible. 

Day 3 - Wednesday: Expressing Your Values


  • The top values that point you toward the goal 

  • Noticing body cues that pull you away from the goal

  • Customize your yoga practice to express your values



  • Yoga: Light dynamic practice to sync movement & breath

  • What body cues did you notice. What shifted afterward?

Day 5 - Friday: Living Your Truth 


  • The fierceness of truth

  • Power of self expression and the importance of play 

  • Understanding the body to better identify your current health status.



  • Yoga: Focus on hips and glutes 

  • Describe ideas on being real vs being nice 

Day 2 - Tuesday: Craft your Story 


  • How do you want your story to unfold in 2024?

  • Express chosen physical and mental characteristics 

  • What “villain”(barrier) is getting in the way?



  • What does your ideal health persona look and act like?

  • Set up your yoga space

Day 4 - Thursday: Kindness is Courage


  • Identifying self-sabotage 

  • What kindness for yourself looks like

  • Reviewing courage as a process 



  • Yoga: Exploring back movements and chest openers.

  • How does movement influence your courage?

Day 6 - Saturday: Understanding Your Needs


  • Your current habits and the heaviness of attachments 

  • Noticing overindulgence to recognize the feelings of  “just right” 

  • Savoring the moment with mindful eating exercises


  • Noticing your thoughts with slow yoga

  • Choose an area of life in which to go "slow" and savor

Day 7 - Sunday: Welcome Contentment


  • Detox your environment(s) to welcome success

  • Contentment. Discover a deeper version of yourself

  • Nighttime routines that maximize your sleep/rest



  • Deep breathing exercises

  • Outline your wind-down/nighttime routine

Day 8 - Monday: Resilience

  • Identify resilience as a transformer

  • Build excitement by inviting challenges into your life 

  • Emotional and physical resilience practices to lean into



  • High intensity movements focused on strength building

  • What challenge will you lean into in 2024?

Day 9 - Tuesday: Self Discovery


  • What do you want to learn this year?

  • Create focus to discover deep work

  • Remain accountable to a daily self care practice 



  • Slow movement flow

  • How will you remain accountable for your health focus in 2024?

Day 10 - Wednesday: Celebrate and Plan


  • What was most significant in doing the practices?

  • What routines serve your vision in 2024?

  • Become a KULA Dudes Member for your development. 



  • Now compared to 10 days ago. What shifted?

  • Create a Health Contract for 2024 to share

Our Members Say

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"Kula Dudes has truly been a game-changer in my life. Their combination of one-on-one and group coaching, alongside invigorating group yoga sessions, has left an indelible mark on my daily life."

Mike, Entrepreneur - Business Owner

Healthy Plan, Happy Man

Our unique approach cements long term change.

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Feeling lost with goals and values?
Roadblocks hindering growth?

Gain clarity, overcome obstacles, and achieve success with personalized health coaching and unwavering accountability.

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Yoga Instruction

Mind-body misalignment affecting well-being?
Feeling detached from daily life?

Experience rejuvenation seamlessly with our yoga instruction—blending philosophy, physicality, and suitable for all levels.

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Group Support

Lack of support in your wellness journey?
Don't navigate the path to health alone.

Join our thriving men's community for collective encouragement and shared success.

Live Stronger for Longer Together.


My name is Spencer

I've felt lost and fed up from the constant ups and downs suffered from years of bad health habits. Now because of this unique framework, I can maintain healthy routines that keep me healthy and strong as I age.

Education and Certifications


  • Master of Arts in Health & Wellness coaching: Maryland University of Integrative Health

  • Registered Yoga Teacher: Association of Yoga & Meditation, Rishikesh, India, 200 hours

  • Experienced Registered Yoga Teacher: E-RYT 200 Yoga Alliance

  • National Board Certified Health & Wellness Coach: NBC-HWC

  • Certified Personal Trainer--expired: National Academy of Sports Medicine (NASM)

  • Certified Nutrition Coach: Precision Nutrition PS1

  • Certified Lifestyle Medicine Coach: Wellcoaches

  • Certified Group Coach: Wellcoaches

  • Certified in Mindfulness Based Stress Reduction: Duke Integrative Medicine

  • Certified in Integrative Somatic Trauma Therapy: Embody Lab (in progress)

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