SMALL HABITS MAKE BIG MOMENTS
It's not about changing everything at once, it's about taking the first step.
SMALL HABITS MAKE BIG MOMENTS
The TB12 Method is a holistic approach to health and wellness designed to help you perform better, recover faster, and enhance your longevity.
CELEBRATE THE LEGACY
THE GRATITUDE TEE
Featuring a handwritten “thank you” note from Tom on the back, the Gratitude T-Shirt represents Tom’s unwavering appreciation for those who supported him along the way.
THANK YOU FOR EVERYTHING.
THE GRATITUDE TEE
Featuring a handwritten “thank you” note from Tom on the back, the Gratitude T-Shirt represents Tom’s unwavering appreciation for those who supported him along the way.
The TB12 Method is a series of healthy daily habits across five pillars, facilitating muscle recovery, injury prevention, and improved performance for anyone with an active lifestyle.
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THE 5 PILLARS OF THE TB12 METHOD
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PLIABILITY
The most critical component of the TB12 Method is the pliability, a state in which your muscles are resilient and able to move without restriction. Pliable muscles - achieved through hands-on body work and pliability movements - are better at absorbing force, allowing the body to withstand the impact of sport and daily life.
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NUTRITION
We encourage a balanced approach to nutrition with a mostly plant-based diet, because what you put in your body determines what you get out of it. Focusing on nutrient-dense, anti-inflammatory foods helps accelerate muscle recovery.
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HYDRATION
We believe that optimal hydration, supplemented by electrolytes to maximize absorption, is critical to muscle function and recovery. Establishing a hydration baseline - drinking half your body weight in fluid ounces of water each day - is the easiest way to get started.
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MOVEMENT
We focused on a functional approach to strength and conditioning, rather than simply training for maximum strength and speed. Training functionally means mimicking the movement and pace of your sport or daily activities, so you can perform without pain.
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MENTAL FITNESS
We regard the brain as the most powerful muscle in the body. Keeping it fit - by prioritizing cognitive health and recovery - optimizes your ability to focus, learn, plan, remember, and adapt. Pairing that with a positive mindset is the key to overcoming the challenges of an active lifestyle.
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Connect with a Body Coach
The TB12 Body Coach concept is modeled after Tom Brady’s relationship with TB12 co-founder Alex Guerrero. TB12 Body Coaches work intensively to develop customized programs for their clients, helping them to integrate recovery, pliability, nutrition and functional strength & conditioning into their lives.
Inspired by Tom, Driven by Experts
Tom Brady co-founded TB12 on the belief that everyone can benefit from a smarter, more holistic approach to health and wellness. Tom’s functional strength & conditioning principles, innovative recovery practices, and commitment to preventing and addressing injuries are the basis for everything TB12 does.
