First edition · 5 places · starts mid-October 2026 · Florence
For men who are sick of feeling flat.
Twelve weeks. Three times a week. Five men, coached by Amar.
We build the foundations for looking after yourself properly, through movement and breath, so you’ve got drive when you need it and calm when you want it. And we build the conditions that keep you going in the weeks you don’t feel like it.
You send your application, we have a short call, then we meet in the room. No commitment until we have both decided.
Le Fondamenta · HARA Wholistic Club · Via Ghibellina 74, Florence
“No fluff, real technique, real listening. I come out of the sessions sweaty but centred.”
Simone · Espansione Psicofisica
01
Where you are now
You cope, and you drag yourself through the day. That’s not the same as being well.
You wake up already tired. It isn’t lack of sleep. It’s a tiredness coffee doesn’t touch.
You notice your body when something hurts, when your stomach knots before a call, when your neck locks up at six. Almost never when it feels good.
In the evening you have to do something to feel something. Drink, scroll, eat when you’re not hungry.
And every so often you get the urge again and you start over. Three good weeks, then work takes the space back and you drop it again. It’s happened before. More than once.
All of that is normal. The problem is you’ve got used to it.
If reading this pissed you off, you’re in the right place.
Where you are in January
The alarm goes off and you get up. Without the half hour of negotiating with yourself.
At six your neck locks up the same as before. The difference is you know what to do about it, and it takes you 3 minutes, because you’ve done it 30 times in the room with me watching.
In the evening you’re not looking for something to drink or something to scroll. You’ve already burned it off in the room, and the evening is just the evening.
You go back to something you’d stopped doing because your body couldn’t take it. One of my men went back to skiing after 15 years.
02
Why the other times didn’t work
It’s not that you didn’t try.
You’ve tried almost everything out there. Here’s why it ended the way it ended.
- The gym membershipNobody is waiting for you. If you skip, nobody notices, and the second session you miss turns into a week, then two, then a month.
- The personal trainerIt works as long as you pay. Then you’re left with a programme and nobody to make you do it.
- The training appIt tells you what to do. It doesn’t see how you do it, and on your own you will never push past your limits.
- The group classThirty people, an instructor facing the mirror who doesn’t see you. You can go on for a year without improving one bit.
- The book, the podcast, the videoYou’ve understood everything, you know how much movement matters for longevity. But understanding is not changing.
The missing piece is always the same: someone watching while you do it, telling you exactly how much to give, pushing you past your limits when you’re ready, and four men who notice when you’re not there.
03
The group
The same five men, 36 times.
This is not a group that changes every week. It’s the same four faces for three months, three times a week. By the tenth session you stop being polite and start training for real.
No ranking. No judgement. On day one you’re all terrible, and that takes a lot of pressure off.
If you skip, four men notice. For most of the men I’ve coached, this is the only thing that has ever worked.
Five places, not one more.
The limit isn’t a sales tactic. It’s the number of people I can give my full attention to.
The structure is the same for everyone. The work isn’t: loads, progressions and how much pressure I put on you change from man to man, day by day. With five I see where you block, when you stop breathing, where coordination is missing and what you do when the fatigue rises.
I don’t hand you a programme. I watch you while you do it.
04
The work
The whole thing is learning to move, to take load, to breathe.
A body that learns to do what a body should be able to do, and then does it under load, under fatigue, under pressure.
- Core activation
- Squat
- Lunges
- Hinge
- Push
- Pull
- Rotations
- Balance
- Carries
- Explosiveness
- Nasal breathing under effort
- Contact and self-defence
- Downshift and recovery
Every session is 60 minutes. It opens with breath and mobility, and how you show up decides what I ask of you that day. It closes with the downshift: you leave more awake than you came in, not wrecked.
Not on WhatsApp? Write to me at connect@haraclub.com and I answer you myself.
05
What we train
I train you to make you capable.
Strong without being stiff. Fired up without being wound up. Calm without being checked out.
You learn to make energy, to aim it, to let it move through the whole body. A body that moves with power and grace. Not twenty disconnected parts all pulling in different directions.
Strength and movement
A method, not a sequence of exercises. You learn to load, to push, to hold.
Breath
Nose, diaphragm, breathing under effort, recovery when the pressure drops. It’s the fastest way you have to change how you feel, and nobody ever taught it to you.
Nervous system
You learn to recognise when you’re switched on and when you’re switched off, and to move between the two. The calm you have now is often just distance. Here you see the difference.
Self-defence
Simple techniques, gradual contact, starting from zero. It does one thing: when your body hits alarm, you stay in the room instead of checking out. What you learn under contact you use on Monday in a meeting.
Switching on and switching off are two separate skills. Nobody ever taught you the second one.
06
The rest of the week
Three hours a week won’t save you if you sleep 5 hours and stay on your phone until 2.
You can train well and still end up drained. I see it constantly. So we work on the other days too. Slowly, we build a way of living that feeds you instead of draining you.
- SleepTiming, light, darkness, caffeine, how you close the day. We start here because it moves everything else.
- FoodNo diet. Protein, meals at decent hours, water, alcohol. The basics for feeling well.
- The phoneHow you open and how you close the day. How much input you need to feel something. It’s the part that weighs most on the nervous system and the one nobody wants to look at.
You get written protocols and working materials. There is a WhatsApp group where we talk and you can ask questions, once a week.
07
Twelve weeks
It doesn’t happen in one session. It happens by stacking up.
Three 60-minute sessions a week, same group. Plus a one-to-one call with me once a month.
Weeks 1–4
The basics
- We measure breath, strength, movement and tension: your starting numbers
- You clean up the basic movement patterns: push, pull, hinge, squat
- You learn nasal breathing under light effort
- We fix the easiest habits that change the most
Weeks 5–8
The pressure
- You show up three times a week without having to think about it
- You learn to hold breath and form while the fatigue arrives
- Contact comes in: gradual pressure, and you stay present
- We sort out protein and meal timing
- You learn to recognise when you’re activated and to come down in 3 minutes
Weeks 9–12
Integrate
- Strength test, and we redo the assessments from the start
- You use the breath outside the room, not only in training
- You manage the first hour and the last hour of your day
- You know what to do when your body shuts down, without asking me
- You leave with a plan for the three months after
08
The guarantee
Four weeks and you’ll see for yourself. I’m not asking you to trust me. I’m guaranteeing it.
Before we start I measure four things: strength, movement and control (FMS), breath and recovery (BOLT), body perception and tension.
On day 28 we measure all four again.
If you have done at least 10 of the first 12 sessions and fewer than two of the four areas have improved, you stop and I give you back everything you paid.
I ask you for presence because without it there is nothing to measure. The rest of the risk I take on myself.
Not on WhatsApp? Write to me at connect@haraclub.com and I answer you myself.
09
Who coaches you
I started from minus a hundred. I’ve been there. That’s why I know what to do.
I’m Amar. I founded HARA.
I spent almost 25 years functioning without living. For years I lived sedentary, disconnected from my body; my habits were terrible and I dragged myself out of bed every morning. I didn’t know how to take care of myself, and I didn’t know how to be in my body. I was calm. Then I understood that wasn’t calm: it was dissociation.
I got out of it by starting again from the body. Clumsily, and it took me years. That’s where the method I work with today came from, Espansione Psicofisica: understanding is not changing, and the body is where the self gets lost or found again.
Le Fondamenta is how that work comes into the HARA room.
FIPE personal and functional trainer · Fight1 Muay Thai coach · Oxygen Advantage Advanced Instructor · Martial arts and training for over 15 years, coaching others for more than 5.
I run all 36 sessions myself. No delegating, no stand-ins, ever.
10
Men who have been through it
Le Fondamenta is new. The way I work isn’t.
“Now I’m the one breathing and my body adapts. I can watch the stress and handle it.”
Fabio
“Today my body speaks to me and I understand it. Knowing I can break this loop has changed the way I live.”
Goran
“I trained with Amar for more than a year. I used to avoid legs and mostly do upper body. With him I learned how much training legs matters, to build a stable, strong structure. I used to get frequent back pain: after the first 6 months it disappeared completely. The sessions were enjoyable above all for our conversations, which covered psychology, breathing and lifestyle. The biggest change was with drinking. Before I drank several times a week. Now one drink a week at most, and that’s plenty: I notice how I get up after drinking and how I get up without, I feel much better. And bear in mind I hadn’t skied in 15 years. This year I had a really good season, I was flying, mostly thanks to the leg training. In short: I feel more stable, stronger, freer to move how I want, and much better with myself.”
Andrea Duranti · founder of AD Casa
11
Before you join
Your starting numbers, before you pay.
We meet one to one in the room, 15 minutes. I watch how you breathe, how you move, where you’re stiff, how much you can hold.
It isn’t there to tell you how out of shape you are. It does two things: it builds the work around you, and it gives you the numbers we measure again on day 28 and in week 12.
And it serves me too. If you’re not right for this group, I’ll tell you.
- Movement and control · FMS
- Breath and recovery · BOLT
- Body perception and tension
- EP diagnostics · body, presence, direction
12
What’s inside
What you pay for, line by line.
- 36 sessions of 60 minutes, all run by me
- 5 men maximum, always the same ones
- 3 fixed appointments a week for 12 weeks
- 3 one-to-one calls with me, one a month
- Initial screening, day 28 check, final check
- Protocols and materials for sleep, food and stimulation
- WhatsApp group run by me
€1,900
All at once, or 3 instalments of €633 (€1,899 in total). No interest, nothing added.
First edition. The price goes up after this one.
I want one of the 5 places ↗︎Not on WhatsApp? Write to me at connect@haraclub.com and I answer you myself.
Choose this if you want three months where someone is waiting for you three times a week and watching while you work, and you’ve already worked out that on your own, with an app or a membership, you don’t stick with it.
The per-session maths. Do it yourself: €1,900 divided by 36 one-hour sessions, plus three one-to-one calls and the measurements. Less than €53 a session, with me in the room and four men beside you.
Time slots. Early mornings, or from 18:30/18:45. I settle days and times with the group before anyone pays.
The contribution supports the running of the activity, the use of the space, the presence of the coach and the association’s purposes at HARA Wholistic Club APS.
13
Who it’s for, who it isn’t
Five places. Better to say it upfront.
It’s for you if
- You’ve started and quit more than once and you’re fed up of doing it again
- You can be there three times a week for three months
- You’re willing to be watched while doing something you can’t do yet
- You want to work on sleep, food and phone too, not only on loads
It’s not for you if
- You only want a summer body. There are better paths for that, and they cost less
- You want someone to tell you well done. I tell you what I see
- You think you can skip whenever. With 5 places, the group notices the gap
- You want to understand first and act later. Here you act, and understand after
14
What you’re thinking
What you’re telling yourself while you read.
“I’ve started three times and quit every time.”
I know, and that’s exactly why this exists. The other times nobody noticed you were missing. Here there are five of you, and there’s me.
“€1,900 is a lot.”
It’s €633 a month for three months. Look at what you’ve spent in the last two years on memberships you didn’t use, supplements and kit in the cellar. And ask what it costs you to carry on like this: feeling flat, seeing yourself out of shape. Then there’s day 28: if you showed up and the numbers don’t move, I give you everything back. The conditions are spelled out above.
“I don’t have three hours a week.”
Then this isn’t the time. With 3 months and 5 places there’s no point coming in to do half of it.
“I’m the least fit of them all.”
I don’t select the fittest. I look for five men who fit the same time slot and are ready to work. I adapt the level, man by man.
“I’ve never done self-defence, it feels strange.”
We start from zero and I decide the pressure based on you. Nobody comes here to get hurt.
“Do I have to change my life straight away?”
No. You change what you want.
“What if I get injured?”
We adapt. If you’re signed off for more than 14 days, I refund the part you didn’t do.
“Do I get in anyway, if I pay?”
No. The conversation is for both of us. If it isn’t a fit, I’ll tell you.
15
How you get in
No form. You write to me and I answer you myself.
1
You write
WhatsApp opens. I answer you, not a form.
2
We talk
Short call: where you are, what you’re after, whether you have the hours free.
3
We meet
You come to the room, you see it, and we do the screening.
4
We decide
Both of us, and only once the schedule and the work are clear.
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First edition. Five men.
This is the first time I bring everything I’ve been working on for years into the HARA room.
Strength, breath, nervous system, and the habits that hold the rest up.
I don’t promise you’ll be another man in January. I promise you two things. That you’ll have become someone who trains, with 36 sessions behind you to prove it. And that when the day gets on top of you, you’ll know what to do with the body you have. It took me years to learn that, and nobody ever taught me.
Five places. If you’re one of the five, write to me.