John Gannon — Health, Strength, Community
Tired, wired, and stuck feeling dusty and un-energised? The Reset in 4 is your 28 day kickstart back to energy, strength and calm to enjoy your best summer.
Under John Gannon's guidance you'll breathe better, move better and eat better — nurturing your mind and nervous system first, then building real physical strength. No shortcuts. No hacks. Just the basics, done consistently — because that's what actually works.
22 years in elite fitness. Coach to pro surfers Taj Burrow, Laura Enever and Jay Occhilupo. Recovery fitness coach to the Cronulla Sharks. Transformed renowned DJ and former pro surfer Paul “Fish” Fisher through the Big 8 Challenge. Black Belt BJJ. Foundation Training Accredited.
Watch John on Straight Talk with Mark BourisYour Summer = Health is Wealth
Delivered through the Reset in 4 app — guided training videos by John, breathwork and meditation, and a nutrition guide from a qualified nutritionist/naturopath, ready on demand at work or at home, 24/7.
Three full-body hypertrophy sessions a week — building real muscle — with step-by-step videos, done at home or in the gym with minimal equipment.
Guided breath and mind sessions to regulate stress and build calm, focused energy — the foundation of everything.
DEXA or Hume Body Pod scans on Day 1 and Day 28 so your results are measured, not guessed.
Science-backed, protein-forward guidance from a qualified nutritionist. No alcohol, no processed sugar, real food.
Daily accountability and support in your local chapter group — 32 chapters across three continents.
Complete the Challenge and upload your before and after scans (DEXA, InBody or Hume Body Pod), and you're in the draw to win 5 nights at Komune Resort Bali for you and a friend. Drawn and awarded on participation and consistency, not competition. Terms and conditions apply.
Everything above, for 4 weeks. Bring a partner and save as a Couple. Starts October 6.
Same 4-week structure, same results focus — programmed differently where it matters.
FOR HIMThe full hypertrophy, breathwork and nutrition program as outlined above — built around a standard weekly training and recovery load.
FOR HERLed by Sage, our women's coach, this stream adjusts training load, intensity and recovery across the menstrual cycle, and pairs it with nutrition guidance — not a scaled-down version of the men's plan, but one adjusted for women's requirements.
Most challenges guess. The Reset measures — so you see exactly how your body changes over 28 days.
Book a body composition scan at your local radiologist via healthengine.com.au (~$100). Measures lean muscle, body fat and visceral fat. Use the same scan on Day 1 and Day 28.
Available free at key chapters. A 60-second scan tracking 15+ markers — body composition, metabolic age, hydration and a single Health Score. Check in weekly to watch progress in real time.
Already sitting in most commercial gyms, PT studios and some pharmacies. A 60-second scan — if your gym already has one, use that instead of booking DEXA or hunting down a chapter Hume unit.
One rule: pick your tool and use the same one for both scans — DEXA, InBody or Hume Body Pod. This matters even more for InBody and Hume specifically: both use bioelectrical impedance (BIA), which is sensitive to hydration levels. Switching between InBody and Hume from Day 1 to Day 28 (or vice versa) can swing your results by 5–8% for reasons that have nothing to do with your actual progress — enough to make the comparison meaningless. Same device, both times.
Muscle mass gain. Body fat loss. Visceral fat loss.
These numbers are a guide — a way to see real, measurable results. But real success shows up everywhere else too: better sleep, more energy, more clarity, and the strength to function better in work, rest and play, every single day.
Submit your scan resultsGo in the draw to win 5 nights at Komune Resort Bali for you and a friend — simply complete the Challenge and upload your before and after scans (DEXA, InBody or Hume Body Pod). The holiday is drawn and awarded based on your participation and consistency in building new habits, not competition. Terms and conditions apply.
Breath and mind come first. Then we train. Recovery and fuel hold it all together.
Daily breathwork and meditation to regulate stress, sharpen focus and create calm energy. Every session ends with breath recovery.
Three full-body hypertrophy sessions a week (muscle gains) plus Zone 4 HIIT. Progressive overload — add a rep each week.
Zone 2 sessions — walk, swim or ride, your call. Sunday rest, hot/cold therapy and mobility. Do them with your chapter: connection is recovery too.
A complete nutrition and hydration guide by a qualified nutritionist. No alcohol, no processed sugar — real food, real results.
Be fit and strong. Be clear. Be your best this summer.
Measured. Tracked. Undeniable. Real participants from The Big 8 Challenge.
Measured results in 28 days — no shortcuts, no hacks.
The numbers tell one story. Here's the rest of it.
The Big 8 Challenge was something I'd never done before — and something I'll now do every year. It was the perfect reset for my body and mind; I felt so much healthier and stronger, physically and mentally. John creates the best environment, surrounded by amazing people that make training enjoyable and fun.
At 67, I never thought I'd be someone who enjoyed exercising, especially as I'd never really trained before. This challenge has given me so much more than improved fitness — it has given me confidence, energy, and healthier habits that have become part of my everyday life. You're never too old to start, and I'm so grateful I took that first step.
I've completed the Big 8 Challenge for the past two years, and Jonny's training and encouragement keep you accountable — but what sets him apart is the community he creates. A few of us who met through the Challenge started what's now “The Roy,” the Collaroy Chapter, training together twice a week. It's genuinely life-changing.
22 years. The basics, done right. High performance living isn't about shortcuts — it's about nailing the fundamentals, consistently.
“Health is wealth.” — John Gannon
You come for your health, you build strength, and you find your community. 32 chapters across Australia, Singapore and Paris.
Don't see your area? New Chapters are always welcome — reach out and we'll help you get one started.
A few Big 8 participants who met through the Challenge went on to start their own — "The Roy," the Collaroy Chapter. What began as a small group has grown into 20–30 people training together twice a week, long after their own Challenge finished.
32 chapters across Australia, Singapore and Paris.
The Reset doesn't cost you money. It gives it back — most people save far more than the entry on booze and takeaway alone.
We ask for your postcode so we can place you in your local Chapter — because the Reset isn't something you do alone. You are part of our community.
Pay in 4 interest-free installments with Afterpay — available at checkout.
DEXA scan (~$100) billed separately at your local radiologist. Hume Body Pod free at key chapters.
The Reset in 4 starts October 6, 2026 — right after the Grand Final weekend celebrations — and runs for 4 weeks, wrapping up with results day on November 3.
Early bird pricing closes August 31. Registration stays open until the start date.
Through your own member login on this site — guided training videos by John, breathwork and meditation, and a nutrition guide from a qualified nutritionist/naturopath, ready on demand at work or at home, 24/7. Works on your phone, and casts to a TV. When you register you'll get a welcome email from us, and a separate email to set your own password.
Yes. You'll join the main WhatsApp community plus your local Chapter group — 32 chapters across Australia, Singapore and Paris.
We ask for your postcode at checkout so we can place you in your local Chapter — because the Reset isn't something you do alone. You are part of our community.
The full 4-week program on the Reset in 4 app, daily follow-along workout videos with John, a PDF movement guide, a nutrition guide, daily breathwork and meditation audio, measurement guidance, and your chapter WhatsApp community.
Yes — you keep access to the guides and materials so you can carry the habits forward long after the 4 weeks.
Three full-body hypertrophy sessions (Monday, Wednesday, Saturday), a short Zone 4 HIIT on Friday, and two self-directed Zone 2 sessions on Tuesday and Thursday. Sunday is full recovery.
Around 30–50 minutes for the hypertrophy sessions — time-efficient and focused on real muscle gains. Every session finishes with a few minutes of breathwork recovery.
Not at all — both are your choice. For your Friday Zone 4 HIIT, pick whatever suits you: assault bike, hill sprints, swimming, rower, anything that gets you working hard for a short burst. Your Tuesday and Thursday Zone 2 sessions are self-directed too — walk, swim or cycle. Do them with your chapter whenever you can: moving side by side is where the real conversations happen, and that connection is as good for your head as the session is for your body.
Dumbbell pairs (Men: 5 / 7.5 / 10 / 15 / 20kg; Women: 3 / 5 / 8 / 12kg) plus resistance bands, a chin-up bar, a step or bench, and a mat. Travelling or FIFO? The whole program can be done with resistance bands alone.
Absolutely — at home, at the gym, or on the road. The program is built to travel.
You're very welcome. Come as you are — beginner or experienced. Every movement has a follow-along video, and you scale the reps and weight to your level.
The nutrition guide is education-based, not a rigid weekly meal plan. It teaches you how to fuel and hydrate well, with room to adapt to your own tastes.
Yes — zero alcohol for the 4 weeks (no, not even diet drinks). It's not forever, just 4 weeks. See what changes.
By DEXA scan (~$100 at a local radiologist) or the Hume Body Pod (free at key chapters). Same tool on Day 1 and Day 28.
Yes. The Reset is built for everyday people — high performance living for everyday people. Modify as needed and always check with your doctor if you have concerns.
Early bird closes August 31. The Reset starts October 6.
The Reset in 4 is your pre-summer kickstart. The Big 8 is the full transformation — 8 weeks every February, with 600+ people across 32 chapters, and results that speak for themselves.
Reset in 4. Transform in 8. Start here — then go all the way.
Explore the Big 8 →Gather your crew, train hard, eat right and push each other to new heights so you feel great this summer.
It's time to reset with clarity and strength, have fun and see the results that feel good.
Don't miss out — join now and Reset in 4 together this summer.
