This three-week program started off as simply a series of pre-recorded workouts for you guys to do while I'm gone. However, it has taken on a life of its own! I decided that while I'm out west pushing myself to new limits and growing as a person that I could provide you all with a comprehensive program that would allow you to do the same. 

In order to be able to offer a customized pogram I had to ask myself: How do I offer a customized program that somehow fits the varying needs of my very diverse people? I offer lots of options! So, as you move through this program, you will be offered options for lifestyle changes and workout videos that fit your current needs. 

Let's get started! 

Are you just looking for workouts and nothing else?
Sure thing!
Jump down to Three Weeks of Workouts and dive right in!

Otherwise, let's start by picking a lifestyle change to focus on for the next three weeks. 



Pick a change, any change. 
First, I want to briefly explain the science behind change. Most of us do not handle big, dramatic changes very well. We tend to recoil from change. That's why I always take a "less in more" approach. We want to sneak up on ourselves and ease into change so we don't begin fighting against it and, ultimately, sabotage our efforts.

So, I encourage you to read through the following list of suggested changes (ones I feel that, each alone, can have HUGE effects on your health and overall wellness) and as you find a suggested change to implement over the coming weeks, I suggest you pick only one and that its one that doesn't make you recoil upon reading it. And then, the change you do pick, find a way to work it into your life that makes sense for you! For instance, if you weren't currently exercising and couldn't ever find the motivation to do so, it would not make sense to suddenly commit to working out an hour per day, five days a week. A more reasonable commitment would to be promising yourself that you are simply going to lace up your shoes and take a five minute walk each day. If you want to stop walking after five minutes, that's fine! If you want to keep walking, that's even better! The point of this commitment would not be the five minutes of exercise but the foundation of movement and habit of daily walking that you can then build upon. 

Disclaimer: I am not a doctor, nurse or even a nutrtionist. The following information is not posed as medical advice but rather as information I have gathered over the years and applied to my own life in beneficial ways. I encourage you to educate yourself and make your own decisions. Always consult with your doctor before doing anything than can compromise your health. But also get second opinions. In fact, never take any one single person's word as gospel when it comes to YOUR BODY!

Option #1: Narrow Your Eating Window
This method of eating is also called Time-Restricted Eating or Intermittent Fasting. I've created a short (sorry-but-not-so-great-quality) video that just very briefly introduces you to the idea of intermittent fasting and the different variations of it. But you can learn a little more about the weight loss side of it with this much more entertaining video. This is something that I tend to recommend to my clients for so many different issues. Weight loss. Digestive issues. Chronic Fatigue. Autoimmune diseases. There's a very good reason for this: as a society, WE EAT TOO MUCH! We have been taught to "eat small, frequent meals." However, when you dig into the science behind this, you realize...there is none! There is absolutely NO scientific evidence that eating frequently is good for us. In fact, quite to the contrary, there is mounting scientific evidence that it is  not healthy. Don't believe me? I encourage you to do your own research. Or, just trust me and give it a try. 

Option #2: Improve Your Sleep
I would say that, if you're not currently getting a good night's sleep, that this be your number one goal! Lack of sleep can affect everything from your moods and your weight to your brain function, hormonal balance and ability to fight off disease. You will also find that you have trouble controlling impulses (food, alcohol, anger, etc) when you're sleep deprived. This is a great and short video from the Mayo Clinic to help get your started to a better night's sleep. One thing I'll add that I think is very important that they don't cover is the importance of not staying up too late. Many of us will "power through" and get our "second wind" later at night. This "second wind" is actually a boost in things like adrenaline and stress hormones as a result of missing our sleep window which generally naturally occurs a little after the sun goes down. 

Option #3: Eat Close to Nature
"Eat Food. Not too much. Mostly Plants" -Michael Pollan
This is one of my favorite quotes. Let's break it down:
Eat Food: Eat REAL, whole foods straight from nature. If it's in a package and/or has an ingredient list, be wary. If your grandparents wouldn't recognize it as food, neither will your body. 
Not too much: Don't overeat. Try to only fill your belly about 80%. Intermittent fasting can fit very nicely into this part too...wink wink.
Mostly Plants: We are omnivorous. Period. We have the digestive tracts of creatures who are made to eat a diverse diet. However, the majority of our nutrition should come straight from things growing out of the ground. And, again, the more you have to process it, the further removed it is from a perfect food. For instance: 
Leafy Greens: Perfect Food! Eat it straight out of the ground if you'd like!
Potatoes: Pretty good food! Dig it out of the ground, cook it, eat it.
Grains: Meh, getting questionable! Harvest, ground, process, turn into bread maybe? Cook. Then eat. I'm not saying "don't eat grains." However, I am saying to be aware that this is not something our primordial ancestors thrived on. It's a pretty modern addition to our diets so our bodies aren't as likely to process it as well as things we've fed on from the beginning of time. Think: meat, veggies, fruit, seeds.
This isn't an "all or nothing" thing! If you are currently eating a ton of processed food and feel queasy at the sight of vegetables, just find ways to slowly move toward a more natural diet!

Option #4: Get Your Head Right!
If you struggle with depression, addiction, compulsions, chronic anxiety, etc, you almost definitely need to start here! We can't take on any significant and lasting change if we aren't in a healthy state of mind to do so. There are so many ways to go about this. I have struggle with many mental health issues myself over the years and the ways that I have found to best deal with them are as follows: 
Getting Enough Sleep!!!
Meditation
Breathing Techniques
Tons of Self-Help Books
An awesome therapist
Proper nutrition (yes! food affects mood! I promise)
Creating routines and clean spaces for myself
Exercise (yoga and doing things to get me out of breath seem to work best)
There are so many ways to begin to address your mental health. And no two people's paths will look the same. Start by simply committing to making yourself well and start exploring! Be your own best advocate for good mental health! 

Build Your Foundation
Sometimes exercise can be painful or even downright dangerous if you don't have a solid foundation. Here are a couple extra (short) videos you can toss into your weekly routine if you would like to enhance your results.

Metabolic Boost and Core Stabilizing Sequence
Approx 20 minutes
A perfect opportunity to revisit our Week 1 Wake-Up call from the beginning of June when I explained how to get your metabolism revved first thing in the day as well as start to create a healthy, solid foundation in our core. You could do this as frequently as every morning for optimal results! 

Foam Rolling for Hip and/or Knee Pain
4 minutes
YOU WILL NEED A FOAM ROLLER! You can find them for under $10 on Amazon. Or pick one up at any store like Target or even Dollar General. This routine is great to do as part of your stretching after a workout.

Morning Wake-Up Routine for Lower Back Health
15 minutes
This morning routine is ideal for anyone struggling with lower back pain. If, after you've been sitting for a while, you find it difficult to straighten up that last little bit through your lower back upon standing, this routine is for you! I also briefly discuss morning metabolic boosting elements you can implement each day. This might be something you would benefit from incorporating into your daily routine for a few weeks! 



Three Weeks of Workouts
Suggested Sequence to keep you on schedule: 

Week 1 (June 29th-July 5th)

Monday Morning: Strength Training w/ Focus on Glutes and Back
45 minutes
This workout, while still being total body, focuses on glutes and back. Its important to have a strong, engaged foundation throughout your back and glutes in order to stabilize your spine and pelvis which helps ensure you walk tall, upright and pain-free your whole life !

Wednesday: Two Options based on your goals! 
If you are looking for a more gentle approach to your fitness routine, try: 
Chair Yoga w/ Autumn
30 minutes
Take a peek at Autumn's chair yoga class while you're still at home and, keep in mind, when we are in full swing again, she'll be bringing this class to you live in the studio! This class is an excellent way to get in some yoga even if you feel unstable in regular yoga classes...or just for something different. 

If you are looking to amp up your workout and burn more fat, try 
Body Weight Strength Intervals
35 minutes
Work at your regular pace and fit in an extra strength workout this week OR really push yourself with these 1 minute intervals to get your heartrate up and burn more fat. 

Friday: Concentrated Strength Training 
30-45 minutes (video is 30 minutes but you may work up to more sets over the coming weeks which will add a few minutes to your workout.) 
This serves as your own personal trainer. You will complete this same strength set each Friday for a month to help reinforce specific movements and build muscle. You'll need at least one set of challenging weights. 

Weekend Yoga: Peaceful Yoga
40 minutes
A gentle to moderate flow to create peace and wellbeing.

Week 2 (July 6th-July 12th)

Monday: Slow Strength
35 minutes
You will need fairly light weights for this workout as we revisit our slow rep strength workout with an emphasis on the eccentric movement. 
 

Wednesday: Two Options based on your goals!
If you are looking for a more gentle approach to your fitness routine, try:
Chair Yoga w/ Autumn
35 minutes
Take a peek at Autumn's chair yoga class while you're still at home and, keep in mind, when we are in full swing again, she'll be bringing this class to you live in the studio! This class is an excellent way to get in some yoga even if you feel unstable in regular yoga classes...or just for something different. 

If you are looking to amp up your workout and burn more fat, try: 
HIIT Training

30 minutes
Total body workout geared toward fat burning. 

Friday: Concentrated Strength Training 
30-45 minutes (video is 30 minutes but you may work up to more sets over the coming weeks which will add a few minutes to your workout)
This serves as your own personal trainer. You will complete this same strength set each Friday for a month to help reinforce specific movements and build muscle. You'll need at least one set of challenging weights. 

Weekend Yoga: Yoga for Balance and Hip Openers
45 minutes
Part of overall wellness is making sure we have good balance! It doesn't matter how strong we are or how healthy we eat, if we can't stay upright! This practice is adaptable to all levels.

Week 3 (July 13th-July 19th)

Monday: Body Weight Strength w/ Complex Movements
40 minutes
You won't need any weights for this workout. What you will need is a focused mind and a sturdy piece of furniture or a wall nearby to grab onto if necessary, as there will be a lot of exercises to challenge your balance. 

Wednesday: Two Options based on your goals! 
If you are looking for a more gentle approach to your fitness routine, try:
Chair Yoga w/ Autumn
30 minutes
Take a peek at Autumn's chair yoga class while you're still at home and, keep in mind, when we are in full swing again, she'll be bringing this class to you live in the studio! This class is an excellent way to get in some yoga even if you feel unstable in regular yoga classes...or just for something different. 

If you are looking to amp up your workout and burn more fat, try
HIIT Training
30 minutes
Rev up your metabolism while building lean muscle. 

Friday: Concentrated Strength Training 
30-45 minutes (video is 30 minutes but you may work up to more sets over the coming weeks which will add a few minutes to your workout)
This serves as your own personal trainer. You will complete this same strength set each Friday for a month to help reinforce specific movements and build muscle. You'll need at least one set of challenging weights. 

Weekend Yoga: Functional Yoga for Hips and Happiness
45 minutes
Find ways to calm your mind while you open your hips and just overall get more grounded. This is a moderate practice that is adaptable for all levels. You might find two yoga blocks helpful. If you don't have blocks, you could use books or DVD box sets can also work nicely! Be creative, just make sure whatever props you use are sturdy.