Tao of Running 10-Week Transformation™
A Fit Body, A Sharp Mind, A Happy Soul!
Human Beings Are Supposed To Be Fit, Healthy, Peaceful, Balanced, Focused, And Truly Happy...
But The Fast-Paced Sedentary Modern World Has Negatively Impacted Our Health, Performance & True Happiness...
We have become really busy and are constantly overwhelmed by responsibilities and unending to-do lists. As the years go by, we can feel our energy levels as well as physical, mental, and emotional health draining away. This isn't normal and this isn't right. I designed Tao of Running to help people feel like humans at their best again, not just machines waiting to break down. You will know that program is for you if more than a handful of the following statements apply:
According to Daniel Lieberman, chair of the Department of Human Evolutionary Biology at Harvard University and author of the book, "The Story of the Human Body", human beings went through 3 main “cultural revolutions” in the last 10,000 to 15,000 years – which represents less than 1% of the time of the history of human evolution - and our brain and body were not able to adapt and cope biologically with them:

These revolutions have completely changed the way human beings move, think, eat, sleep, live in community, …
The human body and mind could not biologically cope with these cultural revolutions and it is one of the main root causes of chronic stress, modern diseases, and unhappiness.
Chronic stress is the number 1 killer of our modern world. According to the American Psychological Association, chronic stress is linked to the six leading causes of death: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide. And more than 75 percent of all physician office visits are for stress-related ailments and complaints.
But, it does not need to be like this, human beings are supposed to be fit, healthy, peaceful, focused, and truly happy. We can see some “living proofs” of this with the Tarahumara community. The Tarahumaras are a tribe of Indians hidden in Mexico, Copper Canyon. They have never been exposed to our modern world practices and they have had an unchanged lifestyle for ages.
- They are not violent and they do not fight. They never entered into any conflict with the conquistadors. They hid in the Copper Canyon where they still live today.
- They run mega-marathons not marathons. The act of running is part of their daily life and they do it with a sense of freedom and joy a smile printed on their face.
- They are free from our modern diseases such as cancer, autoimmune diseases, cholesterol, clinical depression, etc...
Tao of Running -
10 Week Transformation™
What is this 10-week program about and what makes it unique…

Tao of Running ™ offers a unique step by step and systematized approach...

.... combining and interrelating:

Experience A Holistic Transformation In 3 Areas:
A Fit Body | A Sharp Mind | A Happy Soul!



Here is how the program is structured:
WEEKS 2 & 3
In weeks 2 and 3, you'll build the foundations to run in a more “natural way” and start collecting numerous underlying benefits (e.g. reduce injuries, improve running efficiency). You will also start to make running "stick" into your life
Module 2 is conducted on week 2. At the end of module 2 you will:
- Understand what to do for warm-up, core run, and cool down
- Know the typical root causes of running injuries and lack of enjoyment
- Know the foundations for a good posture/running form
- Have tips to start creating routines and habits to make running “stick” to your life
- Apply learned techniques during the “on the run” coaching session
After module 2, the participants are invited to practice the learning to condition body and mind to the techniques. There are regular interactions with the coach to share your challenges and progress and receive additional reading material, videos and apps for additional facts & details about the science behind the program. There is no formal module on week 3
WEEKS 4 & 5
While you continue the practices you learned in weeks 2 and 3, you’ll learn in weeks 4 and 5 how to increase attention & be more aware of the present moment & body sensations while running. Underlying benefits are better concentration, reduced stress & anxiety, better sleep, more joy in the process.
At the end of module 3 you will:
- Be able to define and demystify “mindfulness”
- Understand how to train your mind to be more mindful – inside/outside of a running context
- Apply learned techniques during the “on the run” coaching session
After module 3, the participants are invited to practice the learning to condition body and mind to these new techniques. There are regular interactions with the coach to share your challenges and progress and receive additional reading material, videos, and apps for additional facts & details about the science behind the program. There is no formal module on week 5
WEEK 6
In week 6 of the program, you’ll build on the knowledge of the 5 previous weeks and learn how to use heart rate monitoring strategies to practice running to rebalance your nervous system. This is a pre-requisite to enable different experiences for your body-mind system (e.g. the zone/ ”flow”, increase creativity, improve intuition)
At the end of module 4 you will:
- Understand the roles played by different nervous systems for your health & well-being
- Understand the links between the breathing function & heart function
- Understand how to practice running to lose weight healthily and become a fat-burning machine
- See the link between the “heart rate zones” and different types of running experiences
- Have calculated your personal “heart rate zones” and use an heart rate monitor to enable various running experiences
- Apply learned techniques during the “on the run” coaching session
After module 4, the participants are invited to practice the learning to condition body and mind to these new techniques. There are regular interactions with the coach to share your challenges and progress and receive additional reading material, videos, and apps for additional facts & details about the science behind the program.
WEEK 7
In week 7, you'll create a bridge between how you exercise, as per the learning since the beginning of the program, and your eating behaviors. This learning is not so much focused on telling you what to eat /not to eat and giving you some meal plans. Everybody is different so the food choices as well. It is more about giving you nutrition principles to be able to choose your food appropriately and improve your ability to change bad eating habits. This will increase the positive impact already noticed since the beginning of the program on your weight, energy level, sleep, brain performance, mood, and overall well-being.
At the end of module 5 you will:
- Understand how to combine exercise and nutrition principles to lose weight healthily and sustain it over time
- Understand more about the myths spread by the food, fitness, and medical industries that keep you prisoners of your old bad habits
- Understand the differences between sugar burning metabolism and fat burning one
- Learn and apply a simple and powerful technique to break bad eating habits
After module 5, the participants are invited to practice the learning to condition body and mind to these new techniques. There are regular interactions with the coach to share your challenges and progress and receive additional reading material, videos, and apps for additional facts & details about the science behind the program.
WEEKS 8 & 9
In weeks 8 and 9, you'll learn new running techniques, mind training techniques and strength/mobility exercises to bring your running efficiency and enjoyment to another level and increasingly experience the "flow" while running: The Art of "effortless running" Module 6 is conducted on week 8.
At the end of module 6 you will:
- Know some new running techniques, mind training techniques, and mobility/strength exercises to enable the energy to flow more smoothly in the body-mind system
- Understand how these principles can be applied in your running practice to become a "whole runner" when the body and mind are working as a single entity
- Have done a video for running form analysis
- Apply learned techniques during the “on the run” coaching session
After module 6, the participants are invited to practice the learning to condition body and mind to the techniques. There are regular interactions with the coach to share your challenges and progress and receive additional reading material, videos, and apps for additional facts & details about the science behind the program. There is no formal module on week 9.
WEEK 10
This last week of the program, you will review the resources you have to make sure you sustain the continuous improvement journey (“Kaizen” in Japanese) to ultimately reach mastery level with the additional underlying benefits. It becomes a lifestyle: The Tao Lifestyle™
- A fit body, a sharp mind, a happy soul!
At the end of this last module you will:
- Receive a video montage to provide you feedback on posture and running form and to summarize the remaining opportunities for improvement.
- Envision how your practice will evolve with your level of mastery
- Have reviewed the benefits of the program at this stage and the ones resulting from increasing your level of mastery of ToR practice
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Meet Stephane Who Designed This Unique Approach To Lifestyle
Stephane Thiltgen is a transformational “lifestyle coach” who helps people from all walks of life find their balance through his unique holistic approach interrelating exercise (particularly running), mindfulness/mind training, the science of breathing, nutrition principles, the science of sleep, and other supporting habits: The Tao Lifestyle™.
He coaches executives and business leaders in high-pressure jobs to deal with stress. By incorporating the principles of Tao Lifestyle ™, individuals reconnect to their whole person and gain better health, fitness, balance, productivity @ work, and wellbeing. Tao Lifestyle™ emphasizes heavily on creating synergies between mind, body, and soul which come together crucially to help strike the ideal balance.Coming from the corporate world, Stephane has a deep understanding of the many challenges one can face. Living a wholesome life can be challenging and Stephane is living proof of how one can alter their lifestyle to strike the balance.
A certified Holistic Health Coach - trained in more than 100 nutrition theories, a certified NLP practitioner, a certified Lean Six Sigma black belt, passionate about running and endurance mastery, neuroscience, nutrition, mindfulness, sleep science, Stephane can understand the many challenges one faces. His lifelong and continuous quest to be a better version of himself led him to famous thought leaders like Robin Sharma, Eckhart Tolle, Anthony Robbins, S.N. Goenka, and many others.
He channels his deep understanding of exercise, nutrition, and meditation through his unique approach to everyday life. A popular speaker in Kuala Lumpur, Stephane is regularly called to address corporates and the staff at wellness centers. He works actively with corporates to help their staff unleash their fullest potential.
In his free time, Stephane loves running alone outdoor to connect with himself and the nature around him. Although originally from Belgium, he has made Malaysia his home for well over one decade. A passionate healthy & simple food cook, Stephane loves researching and testing new recipes. For more information on his history, background, and these detailed skills
For more information on his history, background, and these detailed skills:



Stephane is regularly invited to speak for corporations, wellness organizations, professional associations about his holistic approach



Stephane won his first participation in an Ultra Trail following his effortless approach to running
VALUE : USD 1,350
YOUR INVESTMENT:
MYR 2,197 [USD 497]
This group program starts on January 28th, 2023. The theory of the modules will be conducted in a training room of Damansara Heights Community Center [ Click on the link for the map of the location ] and the practical coaching sessions will be in the streets of Damansara Heights.
Here is the schedule of the 7 modules for the 10 weeks:
Module 1– Tao of Running Approach: January 28th @ 9 am
Module 2 – Body Training: February 4th @ 8 am
Module 3 – Mind Training: February 18th @ 8 am
Module 4 – Heart Training: March 4th @ 8 am
Module 5 – Nutrition Principles: March 11th @ 8 am
Module 6 – Becoming a "whole runner": March 18th @ 8 am
Module 7 – Mastering ToR Journey: April 1st @ 8 am
Click The Button Below Or Contact Me Directly For A Manual Registration & Take Part In Tao of Running - 10 Week Transformation™
If you have any remaining questions and/or if you prefer a manual registration and payment, please send me a note to stephane@tao-lifestyle.com and I will get back to you within 24 hours.
Note: This 10-Week Transformation Program:
- Can be open for a group in a chosen location during weekdays
- Is available on a private /1 0n 1 version
- Can be conducted 1) remote by video conference call and 2) in French
PRICE LIST AVAILABLE ON DEMAND! CONTACT ME FOR DETAILS!
Frequently Asked Questions
The program is not focused on performance but on improving health/well-being through the practice of running first. Each participant will have a different level of fitness and experience related to running, meditation/mind training techniques, breathing techniques, nutrition and sleep sciences, and so on.
The program focuses on providing tools and techniques to better listen to the body and connect body and mind to progress at the right pace based on the level of fitness of each participant.
By enjoying the practice, it motivates the practitioners to do more of it and the performance becomes a natural outcome of the regular practice.
Some participants have never run in their life and might start by mixing walking and running at the beginning. Other participants have already run [half-full] marathon(s) and want to enjoy more their runs, prevent injuries, be less tired, have more efficient running techniques.
The Tao of Running Transformation program is a 10-week journey towards elevating your fitness, health, mental performance, and overall well-being. During 10 weeks (can be adjusted for a 1 on 1 program), you will experience a fulfilling sense of incremental progress towards your specific goals.
During that period, you will:
- Take part in 7 training and coaching sessions (2 to 2.5 hours per session mixing theory and “on the run coaching”). In between the sessions, you will receive guidance on how to practice on your own (usually 3 times a week) to build the knowledge into your mind-body and transform it into skills.
- Have the key slides of the training material for the 7 modules in a PDF format.
- Have regular interactions with the ToR Coach to share your challenges and progress and receive additional reading material, videos and apps for additional facts & details about the science behind the program.
- Have a set of coaching cards to support the personal practice and the 10 Week Transformation Program logbook to support the personal practice.
- Receive a video montage to provide feedback on posture and running form and summarize remaining opportunities of improvement at the end of the program.
- Be invited to the weekly group run in which all the old and new participants since the creation of the program in 2015 are invited to join (You will continue to be invited to this weekly run after the end of the program).
By the end of the program, you will have initiated the transformation and will experience an increased fitness, health, sense of balance and well-being to motivate you to continue in this direction. It will become an entirely new lifestyle!
Everyone will find something different and will move out of this adventure with a different outcome. But surely everyone will have gained something they will value for the rest of their lives.
More than 250 participants with their different and unique profiles... men or women, young or "older", with or without a job, with or without a position of responsibility, sick or in good health, seasoned runners or perfect beginners, cartesian or mystics, father or mother, single without children,... will answer that question by themselves with a unique testimony of the impact that they got from this program.
The numerous testimonials given during these last 7 years [you can read some in the praise section] can give you a good flavor of the effectiveness of this program.
The introductory module (module 1) does not include running. Modules 2 to 7 include theory and the practical part of running (except for video conference programs) - in a group for group programs and coaching in 1 on 1 for the private version. These sessions take place in Damansara Heights or Lake Gardens for the programs organized on Saturday morning. Weekly group run sessions are also organized on weekdays between modules (see question 3).
Each module generally has a duration of 2 to 2.5 hours. Each participant receives a logbook at the start of the program with specific advice on how to practice and integrate learning during personal practice between modules (advised to practice 3 times a week). In addition, coaching cards - digital version for video conference programs- are given at the end of each module to support / reinforce personal practice and there are regular WhatsApp interactions between modules for participants to ask questions and help them meet their specific challenges.
There are several possible scenarios:
- Many people can't make that day, we simply reschedule to a date that fits all.
- We organize a short conf call (e.g., Zoom) to go through the key slides of the theory with you and I spend more attention during the following group run of the following module or during the weekly run (if you can make it).
- If I happen to have another group having the same module at a close by date either in person or by skype, you can join that session.
- Last option, if the person wants it, we can organize a complete 1 on 1 session of the module at a convenient date (For this option an additional fee will be applied to the normal group program fee).