Reclaim Your Radiance

Mind & Body Reset

Do you want to feel amazing, inside and out?

We're talking quick workouts and daily prompts to get you thinking and feeling good. It's not just about getting fit, it's about finding your inner glow.

Let's do this

RESET. RECHARGE. REDEFINE

Meals:

Breakfast (choose one option each day):

Greek yogurt with berries, chia seeds, and a drizzle of honey
Scrambled eggs with whole-wheat toast and avocado
Protein smoothie with spinach, banana, almond milk, and protein powder

Lunch (choose one option each day):

Grilled chicken breast with quinoa salad (mixed greens, quinoa, chopped vegetables, light vinaigrette)
Salmon with roasted sweet potatoes and green beans
Lentil soup with a whole-wheat roll

Dinner (choose one option each day):

Turkey chili with brown rice and a side salad
Vegetarian stir-fry with tofu, vegetables, and brown rice
Baked cod with roasted Brussels sprouts and quinoa

Snacks (choose 2-3 options per day):

Apple slices with almond butter
Handful of mixed nuts and dried fruit
Carrot sticks with hummus
Cottage cheese with berries

General Tips

Drink plenty of water throughout the day.
Listen to your body. Take rest days when needed.
Feel free to adjust portion sizes based on your individual needs.
Substitute ingredients based on your dietary preferences.

Disclaimer

Disclaimer: This information is for educational purposes only and should not be taken as medical advice. Always consult with a healthcare professional before starting a new diet or exercise program.

Workouts:

Warm-up (Perform before each workout):

5 minutes of light cardio (brisk walking, jogging in place)
Dynamic stretches (arm circles, leg swings, torso twists)

Week 1 (Focus: Foundation & Building Consistency)

Day 1:
- 10 x Bodyweight Squats
- 10 x Wall Push-ups
- 14 x Alternating Lunges
- 30-second Plank (on knees if needed)
- 12 x Glute Bridges
Day 2:
- 12 x Seated Chair Raises
- 10 x Bicep Curls (light weights or water bottles)
- 10 x Rows (resistance band or light weights)
- 14 x Side stepping
- 30 sec wall sit.
Day 3:
- 12 x Bodyweight Squats
- 12 x Modified Push-ups (on knees)
- 16 x Alternating Lunges
- 35-second Plank
- 14 x Glute Bridges
Day 4: Rest
Day 5:
- 14 x Bodyweight Squats
- 12 x Modified Push-ups
- 18 x Alternating Lunges
- 40 second Plank
- 16 x Glute Bridges.

Bonus - 30 minute Dance Fitness https://youtube.com/live/cWtxBLZTj14?feature=share

Remember: Consistency is key! Aim to follow this plan as many days as you can and gradually increase workout intensity.

Don't forget to consult with your doctor before starting any new exercise program.

Throughout your 'Transform Within' journey, we'll be incorporating daily moments of mindfulness. Each day, you'll find a prompt designed to encourage introspection and self-awareness.

To make the most of this experience, I highly recommend getting a journal. These simple journaling practices will help you deepen your connection with yourself and cultivate a greater sense of mindfulness.

Here's a little daily rhythm suggestion:

Morning: Upon waking, take a few moments to read the daily prompt. Write down your thoughts and reflections in your journal.
Evening: Before bed, take a few minutes to journal about your day. What did you learn? What were your highlights? What are you grateful for?

Day 1: "What are my goals for this 14-day challenge? What am I hoping to achieve?"
Day 2: "How did I feel during today's workout? What was challenging, and what felt good?"
Day 3: "What small victory did I experience today, related to my health or fitness?"
Day 4: "How can I prioritize self-care on my rest day?"
Day 5: "What am I grateful for today, related to my body or health?"
Day 6: "How can I stay motivated and focused on my goals this week?"
Day 7: "What have I learned about myself in this first week?"
Day 8: "How can I push myself slightly harder today, while still listening to my body?"
Day 9: "What positive changes have I noticed in my energy levels or mood?"
Day 10: "How can I incorporate more mindfulness into my daily routine?"
Day 11: "How will I use my rest day to prepare for the last three days?"
Day 12: "How have I improved since day 1?"
Day 13: "What will I do to keep these healthy habits going after the challenge?"
Day 14: "How do I feel after completing the 14 day challenge? What is my next goal?

KEEP THRIVING

Become A Part of Our Community

Join our Facebook group and become a part of our community that will motivate and inspire you to achieve your health goals. We believe that together we can make a difference and each other lead a healthier lifestyle.

Join Our Community

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Reclaim Your Radiance

RESET. RECHARGE. REDEFINE

Meals:

Breakfast (choose one option each day):

Greek yogurt with berries, chia seeds, and a drizzle of honey

Scrambled eggs with whole-wheat toast and avocado

Protein smoothie with spinach, banana, almond milk, and protein powder

Lunch (choose one option each day):

Grilled chicken breast with quinoa salad (mixed greens, quinoa, chopped vegetables, light vinaigrette)

Salmon with roasted sweet potatoes and green beans

Lentil soup with a whole-wheat roll

Dinner (choose one option each day):

Turkey chili with brown rice and a side salad

Vegetarian stir-fry with tofu, vegetables, and brown rice

Baked cod with roasted Brussels sprouts and quinoa

Snacks (choose 2-3 options per day):

Apple slices with almond butter

Handful of mixed nuts and dried fruit

Carrot sticks with hummus

Cottage cheese with berries

KEEP THRIVING

Join our Facebook group and become a part of our community that will motivate and inspire you to achieve your health goals. We believe that together we can make a difference and each other lead a healthier lifestyle.

Coaching Session

Book a One on On