Training and Nutrition
Your body is part of the plan.
Two programmes that meet you where you are: gym or no gym, whatever your goal. 365 for training, PPP for food. Take one or both. They live in the Sigma app, next to the practice that keeps you to them.
365 · Training · Example week
PPP · Nutrition · Example macros
365 · Tailored to you
Current state
Where you start
Goal
Strength, endurance or both
Time
The minutes you have
Place
Gym, home or outdoors
Move a session
Training · 365
Train all year, from where you are now.
Strength and endurance in one plan, tailored to your current state, your goal, your time and your place.
Gym, home or outdoors
Rest is planned in; move sessions and rest days around your week
All year, not a 30-day challenge
Nutrition · PPP
Fuel the training you chose.
PPP, Plant Powered Progress, is fully plant-based nutrition for performance: macro targets for training days and rest days, and recipes to hit them.
Macro targets for training days and rest days
Recipes, some with a ready shopping list
Swap, adapt or cook your own, as long as you hit your macros
PPP · Example training day
Overnight oats
Breakfast
Lentil grain bowl
Lunch
Recovery smoothie
After training
Tofu stir-fry
Dinner
Swap a recipe
Tailored to you
It meets you where you are.
Gym or no gym, whatever your goal. Both programmes start from four things you tell Sigma.
Your starting point
Current state
Where your body is today, not where it was.
Moving again after a break
Goal
Strength, endurance, body composition or simply moving again.
Run 10 km
Time
The minutes you really have, on the days you have them.
3 × 40 minutes a week
Place
Gym, home or outdoors. With equipment or without.
Home, no equipment
Example answers
The name
Σ is a sum.
Training
What you put in. 365 trains strength and endurance.
Health and fitness
+
Nutrition
What you fuel with. PPP sets your macros.
Health and fitness
+
Recovery
What lets it land. Rest is planned in, and Arrive settles you before you write.
Energy and recovery
+
Mindset
Where you operate from. The daily practice keeps you honest about all four.
All nine areas
=
Σ
Part of Sigma
Your body, inside the same practice.
Training and food sit in the same loop as everything else you plan. Training and nutrition land in Health and fitness, recovery in Energy and recovery, and mindset runs across all nine areas.
4
Review
See the evidence
Sessions planned next to sessions kept, and energy next to what you ate, every week.
Where it comes from
I made the mistakes first.
There was a point where I had less muscle and more body fat than I wanted. I changed two things: I ate plant-based, and I trained strength and endurance together, in one plan. I kept to a structure, not to a mood. About fourteen months later the change was visible, and I did not need a summer cut to look the way I wanted.
I made mistakes along the way, and I booked results you can learn from. 365 and PPP are built on both: what to avoid, what to repeat, and how to keep going when a week goes wrong.
Erick Bouwer, founder. That is my story, not a promise about yours.
The start
Less muscle and more body fat than I wanted.
The change
Plant-based food. Strength and endurance. A structure, not a mood.
14 months later
The change was visible. No summer cut needed.
Now
365 and PPP: what worked, without my detours.
Health notice
365 and PPP are general training and nutrition guidance, not medical advice. If you have a condition, an injury, an allergy or doubts, check with a doctor first, and stop when something feels wrong.