Workout Programs

This program is designed for real life. For women who are tired of extremes and ready to reconnect with their rhythm — through movement, nourishment and breath.

What’s included:
Weekly Workouts (3 per week, bodyweight or minimal equipment)
Week 1: Ground & Activate
– Gentle strength + core stability
– Breath-based flow for nervous system calm
Week 2: Energize & Release
– Functional strength + dynamic mobility
– Stretch and unwind sessions
Week 3: Integrate & Balance
– Full-body circuits + light cardio
– Intuitive movement & grounding finish

A mindful reset through strength & stretch workouts paired with intuitive eating.
This journey is designed for those who want to gently rebuild connection with their body, breath, and habits — with the support of a small, uplifting group.
Move intentionally, nourish without rules, and grow through awareness — not pressure.

WEEK 1 — Reconnect with AwarenessTheme: Slow down, observe, and soften

• Focus: Body signals, breathing patterns, food mood journal
• Movement:
• 2x Gentle Full-Body Strength (bodyweight, grounding)
• 1x Restorative Stretch & Breath
• Nutrition:
• Start intuitive eating tracker (hunger/fullness scale)
• “Awareness over control” principle
• 💬 Group: Intros + safe sharing space

WEEK 2 — Stabilize & FlowTheme: Building inner strength without rigidity

• Focus: Energy levels, digestion, emotional eating
• Movement:
• 2x Core & Lower Body Strength (stable foundations)
• 1x Flow Stretch (hip and back release)
• Nutrition:
• Mindful portioning + “satisfaction” meals
• Gentle sugar balance
• 💬 Group: Midweek reflections & Q&A
• Bonus: Optional grounding walk meditation

WEEK 3 — Release & NourishTheme: Let go of rules. Welcome rhythm.

• Focus: Breaking food guilt patterns, emotional resilience
• Movement:
• 1x Upper Body Strength
• 1x Cardio-Stretch Flow (energizing)
• 1x Yin-Inspired Recovery
• Nutrition:
• Eating with intuition vs habit
• “How do I want to feel?” food journaling
• 💬 Group: Sharing breakthrough moments
• Ritual: Light dinner & journaling evening

WEEK 4 — Integrate & GrowTheme: Create your wellness rhythm for real life

• Focus: Self-trust, routine freedom, long-term balance
• Movement:
• 2x Full-Body Integration Circuits
• 1x Stretch + Reflect (slow-paced)
• Nutrition:
• Create your intuitive weekly menu
• Pleasure + balance principle
• 💬 Group: Live reflection call or voice thread
• Ritual: “What I learned from my body” letter
• What You’ll Receive:
• 3 guided workouts/week (video-based, 20–30 min)
• Intuitive eating tools & gentle weekly nutrition prompts
• Printable journal + body awareness trackers
• 💬 Private group chat or email circle
• Bonuses: meditations, affirmations, recipes

Your gentle path to consistent movement and mindful living.
“Everyday Flow” is a monthly subscription designed for women seeking a sustainable and intuitive approach to wellness. With a curated selection of 3–5 diverse classes each month and unlimited access to our comprehensive video library, you can move, breathe, and grow at your own pace.
What’s Included:

• 3-5 New Classes Monthly: Freshly curated sessions focusing on strength, flexibility, and mindfulness.
• Unlimited Video Library Access: Explore a variety of workouts anytime, anywhere.
• Flexible Scheduling: Choose classes that fit your mood and energy levels.
• Community Support: Connect with like-minded individuals for motivation and encouragement.

Who It’s For:Ideal for women seeking a balanced and adaptable fitness routine that aligns with their lifestyle and personal rhythm.

A complete reset for your body and mind.
This 6-week journey combines structured workouts, stress relief practices, and nutrition guidance to help you feel balanced, energized, and radiant from within.

• What’s Included:4 Weekly Workouts: A mix of strength, flexibility, and cardio sessions tailored to all fitness levels.
• Stress Relief Practices: Guided meditations, breathwork, and mindfulness exercises to reduce anxiety and enhance mental clarity.
• Nutrition Guidance: Weekly meal plans, recipes, and tips focusing on whole, nourishing foods to support your wellness goals.
• Community Support: Access to a supportive group for motivation, accountability, and shared experiences.
• Progress Tracking: Tools to monitor your physical and mental transformation throughout the program.

Weekly Breakdown:Week 1: Foundation & Awareness

• Focus: Establishing baseline habits and understanding current routines.
• Workouts: Gentle full-body sessions to ease into movement.
• Nutrition: Introduction to mindful eating and hydration.
• Mindfulness: Daily journaling prompts to increase self-awareness.

Week 2: Building Strength & Consistency

• Focus: Developing strength and establishing consistent routines.
• Workouts: Progressive strength training targeting major muscle groups.
• Nutrition: Incorporating balanced meals with an emphasis on protein and fiber.
• Mindfulness: Techniques to manage stress and maintain focus.

Week 3: Enhancing Flexibility & Balance

• Focus: Improving flexibility and finding balance in routines.
• Workouts: Yoga and stretching sessions to enhance mobility.
• Nutrition: Exploring anti-inflammatory foods and their benefits.
• Mindfulness: Breathwork exercises to promote relaxation.

Week 4: Cardiovascular Health & Endurance

• Focus: Boosting heart health and building endurance.
• Workouts: Cardio-focused sessions like interval training and dance.
• Nutrition: Meal planning for sustained energy throughout the day.
• Mindfulness: Visualization techniques to support goal setting.

Week 5: Integration & Personalization

• Focus: Integrating learned habits into daily life and personalizing routines.
• Workouts: Combination sessions blending strength, cardio, and flexibility.
• Nutrition: Customizing meal plans to fit individual preferences and needs.
• Mindfulness: Reflective practices to assess progress and adjust goals.

Week 6: Reflection & Maintenance

• Focus: Reflecting on the journey and establishing maintenance strategies.
• Workouts: Favorite sessions revisited to reinforce confidence.
• Nutrition: Creating a sustainable eating plan moving forward.
• Mindfulness: Developing a long-term wellness vision and action plan.