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Week 1

“When you feel like quitting, remember why you started.”

Day 1

Mat Pilates Foundations

Day 2

Yoga 101

Day 3

Take a walk; watch Nutrition workshop

Day 4

Low Impact Cardio

Day 5

Take a walk;
Do a Pro Tip


Tip of the Week

Healthy eating is not a diet.
It is a way of living that does not require you to starve yourself. 

Make 1 small change at a time verse trying to implement too many changes.

Begin by not drinking empty calories. Plan to drink more water and remove sugary drinks. Sodas and pre-packed fruit juices are the sneakiest calorie and sugar sources. 

Water is the single best cure for thirst and the only liquid that comes with 0 calories and 0 unhealthy additives.

Week 2

Do something today that your future self will thank you for

Day 1

Everybody Pilates

Day 2

Beginner Barre

Day 3

Take a walk;
Watch Nutrition Tips

Day 4

Gentle Flow Yoga

Day 5

Take a walk;
Do a Pro Tip


Tip of the Week

Eating Whole Foods is Important.

You should aim to consume whole foods at least 80-90% of the time.

The term “whole foods” generally describes natural, unprocessed foods containing only one ingredient.

  • Vegetables: these should play a fundamental role at most meals
  • Fruits: a naturally sweet treat
  • Meat and fish: a major source of protein Nuts and seeds: these are some of the best fat sources available
  • Eggs: one of the healthiest foods on the planet
  • Dairy: natural yogurt is convenient, low-cost source of protein Healthy Starches: potatoes, quinoa, and Ezekiel bread are healthy and nutritious
  • Beans and legumes: a fantastic source of fiber and protein Beverages: water should make up the majority of your fluid intake Herbs and spices: high in nutrients and beneficial compounds.

Week 3

“Fitness is not about being better than someone else…it’s about being better than you used to be”

Day 1

Tabata

Day 2

Yoga Fun

Day 3

Pilates

Day 4

Take a walk;
Watch Mindset Workshop

Day 5

Beginner Barre


Tip of the Week

Avoid Snacking

Snacks are just like sodas. You can easily get to a couple of hundred calories by simply eating a little piece of this and that every hour or so. 

Prepare something healthy in advance. Veggies, like carrots, celery, and peppers are always a good choice; low in calories, high in nutrients.

Week 4

“The best investment you can ever make is in your own health”

Day 1

Beginner Barre

Day 2

Every Body Pilates

Day 3

Tabata

Day 4

Take a walk;
Pilates Abs

Day 5

Yoga 101


Tip of the Week

Eat smaller portion sizes

Portion sizes are another tricky issue. Teach your body and your brain to say no to the excess calories. 

Here are a couple of tricks to do this:

  • smaller plates
  • putting away the extra food
  • skipping appetizers when eating out

The most effective method is mindful eating