I help high performers transform the chaos into clarity through music, movement, and mindset. I call it the MusicFit Method.
Whether you're an artist or an athlete, expect breakthroughs and backbeats in this little corner of the internet. 

We out here changing the game to help you increase focus, productivity and performance so you can beat the bills, burnout, and bullshit—one song, one flow or one story at a time. 

Music for the Madness 

Through live rope flow, breathwork, sonic meditations, and reflective journaling, this 4-week journey is designed for artists, feelers, and deep thinkers who are tired of burnout and ready to return to themselves.

Each week blends movement, music, and mindset to help you calm your nervous system, quiet the noise, and create from a place of clarity—not chaos.

Whether you're feeling stuck, scattered, or simply need a reset, Focus & Flow offers the structure, support, and space to realign with your creativity and power.

Introduction to Focus + Flow

Reflection

Skill Drop

Awareness

Intention

Integration

Graduation

Question 1

Question 2

Question 3

Question 4

Question 5

Pre-Course Survey

Focus + Flow Friday

This session is about slowing down, dropping in, and creating safety in your system—so you can actually start to feel again. In a world that rewards hustle and speed, we're doing the opposite. We're honouring the pause over performance.

You’ll begin with a brief somatic drop-in—connecting to your breath, the ground beneath you, and the rhythm of your body. Then, we’ll move into a sonic meditation designed to help you ground your energy and shift out of fight-or-flight.

Through live looping, ambient sound textures, and minimal guidance, you’ll be invited to feel instead of think, to listen instead of fix, and to simply be with what is.

After the meditation, I’ll guide you through a series of grounding journaling prompts to help integrate what comes up—emotionally, energetically, or creatively.


All you *get to* do is show up. 

Week 1: Focus Foundations

Briefly write here the Cole's notes and go to town in your journal.

Journal Prompt

With the rope in one hand, both ends held lightly, start with your arm by your side, thumb away from your body and circle your arm back and up toward the sky, and then back down toward the ground in an "overhand" manner. 

Overhand Rope Flow Singles

Overhand Singles

Sit or lie down and ground in with your Root chakra. Starting at the crown of your head, trace your way down to your toes, scanning for any interesting sensations coming up in your physical body. Pair box breathing with an easy 4-4-4-4 (inhale-top hold-exhale-bottom hold). Do this for the entirety or the song. After you're done, notice and name whatever comes up. What did you feel?

Dominos

Mind Body Scan

The Mirror

This week is about waking up to what’s present. After grounding ourselves in Week 1, we’re ready to bring gentle attention to the thoughts, sensations, emotions, and patterns that surface.

Through guided rope flow and sonic meditation, we’ll explore the art of observation without judgment—noticing what’s true in our bodies, minds, and hearts, and letting that awareness guide us forward.

Your job? Show up.

This class invites stillness and curiosity, so you can hear what’s underneath the noise—and begin to trust your Co-CEO's again.

Key Outcomes
	•	Increased body-mind awareness
	•	Deeper listening to inner cues
	•	Clarity around what’s rising in your current season
	•	Emotional fluency without overthinking

What to Bring
	•	Journal + pen
	•	Comfortable seated or lying space
	•	Optional: an object that represents “truth” or “clarity” to you (for grounding)

Focus + Flow: Awareness

With the rope in one hand, both ends held lightly, start with your arm by your side, thumb away from your body and circle your arm back and up toward the sky, and then back down toward the ground in front of you in an "overhand" manner. 

With the rope in one hand, both ends held lightly, start with your arm by your side, thumb away from your body and circle your arm forward and up toward the sky, and then back down toward the ground behind you in an "underhand" manner. 

Underhand Rope Flow Singles

As your overhand comes down, start to cross your arm into your midline while moving your other hand into the midline to receive the rope and continue the movement. You'll start to make an X pattern, and this is excellent.

Rope Flow Single Overhand Transfer

As your underhand comes up in front of your body, start to cross your arm into your midline while moving your other hand into the midline to receive the rope and continue the movement. You'll start to make an X pattern, and this is excellent.

Underhand Rope Flow Single Transfer

Start with either an overhand or an underhand single. Then, at the extension of the movement, turn your body and your feet 180 degrees, and the rope will naturally flow in the opposite direction (over will turn to under and vice versa)

Overhand to Underhand Singles Pivots

OH/UH Singles + Transfers

Reflect

The Flame

Today's class will shift attention to our intention through breath, flow and using our story to set our path on fire.

Focus + Flow: Intention

Go for a 45-minute, tech-free walk in nature.

45er

Take a 5-second inhale through the nose, deep to the belly, and then at the 5th second "sip" the last little bit in and hold it for a half second. Then, exhale for 10 seconds. 

ps. If you're a pro, feel free to double the time as the ratio stays 1:2 double time exhale.

5-10 Down Reg Breath

Sonic Meditation + Breathwork

The Matador

The Dragon Roll

The Overhand Sneak

The Echo

This final week is about carrying it forward.

You’ve grounded, witnessed, and chosen your focus—now it’s time to weave those insights into your body and your life.

Through a more expressive rope flow, live soundwork, and reflection, we’ll explore what it feels like to move from integration, not information—to act from alignment rather than habit.

This is the closing ceremony. Congratulations.
Not an ending, but a return—to yourself, your rhythm, and your creative power.

Key Outcomes
	•	Somatic integration of the past 3 weeks
	•	Anchoring new rituals for real life
	•	Expression from a place of regulation
	•	Closure + clarity on what’s next

What to Bring
	•	Journal + pen
	•	A symbol of your growth (bring something from Week 1 or 3)
	•	Space to move more freely—this is your flow
	•	Optional: headphones for immersive sonic meditation


Focus + Flow: Integration

4 Week Deep Reflection

Focus + Flow

Focus & Flow is designed for…
	•	Artists, creatives, and feelers who are stuck in their heads and craving rhythm, clarity, and nervous system support
	•	Burned-out high-performers looking to reset without losing their edge
	•	Movement-curious folks who want to explore embodiment without pressure or perfection
	•	Sensitive souls and recovering overthinkers ready to reconnect to their breath, body, and creativity
	•	Anyone ready to slow down, show up, and return to themselves

$333
$222

$333

Focus + Flow

Focus + Flow

Meet Your Coach

Michael Schwartz | Recovery-First Movement & Sound Specialist

Who's This For

Equipment

Features

$333$222

$333

Focus + Flow

Focus + Flow

Meet Your Coach

Michael Schwartz | Recovery-First Movement & Sound Specialist

Who's This For

Equipment

Features

$333
$222