Strength & Renewal!
Embark on a 4-week journey to gain strength and vitality. When you sign up, you will gain access to a weekly plan that includes Pilates, strength training sessions, yoga to restore, mindfulness meditations to calm your nervous system, and community accountability. This program will provide you with the tools and foundation to continue making progress toward your health and wellness goals. Let's have fun gaining strength and feeling our best together!
xoxo, Nicole
Guidelines:
1. Take one class per day
2. Prioritize whole foods, nourishing meals, proper hydration, sleep quality, and stress management activities
3. Take two active rest days per week to maximize wellness and recovery
4. Daily gratitude and mindfulness practices
5. Play and have fun!
Add on personalized 1:1 support to help you reach your goals! Email [email protected] ♡
Equipment Recommendations:
-Heavy weights (start with 8 lbs. and increase slowly when you feel ready)
-Light weights (2-5 lbs. or body weight if you have any joint sensitivity)
-Pilates ball
-Flat long resistance band
-Loop resistance band
-Foam roller
Sample Schedule Each Week:
Day 1: Pilates
Day 2: Strength Training Class
Day 3: Yoga
Day 4: Walk, Nature, Play, Take a fitness class at a local studio, Meditate
Day 5: Full Body Class
Day 6: Rest and Recovery (walk, hike, art, dance)
Day 7: Rest and Recovery (walk, hike, art, dance)
Bonus: Supine Breathing Tutorial, Core Foundations Tutorial
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37.3 KBWeekly-Schedule.pdf
37.3 KB
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Core Connect Foundations
Equipment:
-Pilates small core ball
-Small loop band (optional around thighs in heel taps to intensify)
-Long resistance band (optional around mid-back in bear taps to intensify)
-Blanket (optional to support under joints) -
Upper Body Strength
Equipment:
-Long resistance band
-Heavy weights (8-20 lbs)
-Light weights (1-5 lbs)
-Chair -
Grounding Yoga
Equipment:
-Yoga blocks
-Yoga strap
-Blanket
-Bolster -
Mindfulness Meditation and Relaxation
Equipment:
-Chair or bolster
-Blanket -
Full Body + Dance Party
Equipment:
-Long resistance band
-Loop band
-Small Pilates stability ball
-Light weights (2-5 lbs) -
37.3 KBWeekly-Schedule.pdf
37.3 KB
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Dynamic Pilates
Equipment:
-Long resistance band
-Pilates small stability ball
-Light weights (1-5 lbs)
-Blanket -
Lower Body Strength
Equipment:
-Pilates small stability ball
-Chair or access to a wall
-Loop band
-Weights (2-5 lbs) -
Feel Good Yoga
Equipment:
-Yoga blocks
-Small loop band -
Loving Kindness Meditation
Equipment:
-Chair or bolster
-Blanket -
Quick Foam Roller Flow
Equipment:
-Foam Roller -
37.3 KBWeekly-Schedule.pdf
37.3 KB
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Core Connect 2
Equipment:
-Long resistance band
-Small loop band
-Pilates small stability ball
-Blanket
-Light weights (1-3 lbs)
-Yoga blocks -
Upper Body Strength 2
Equipment:
-Heavy weights (8-20 lbs)
-Moderate weights (5-8 lbs)
-Light weights (1-3 lbs)
-Long resistance band
-Chair -
Fun Yoga Flow
Equipment:
-Yoga blocks
-Small loop band -
Quick Abdominal Workout
No props need
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Full Body + Dance Party 2
Equipment:
-Light set of weights (1-3 lbs)
-Loop band
-Small Pilates stability ball -
37.3 KBWeekly-Schedule.pdf
37.3 KB
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Pilates Core Connect
Equipment:
-Long resistance band
-Small loop band
-Pilates small stability ball
-Blanket
-Light weights (1-3 lbs) -
Lower Body Strength 3
Equipment:
-Access to a wall
-Chair
-Long resistance band
-Small loop band
-Pilates small stability ball
-Weights (2-8 lbs) -
Quick Yoga Flow
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Brief Meditation to Soothe Your Mind
Equipment:
-Chair or bolster -
Quick Core Workout
Equipment
-Mat -
70.7 MBStrength-and-Renewal-Guide.pdf
70.7 MB
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Supine Breathing Tutorial
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Core Foundations Tutorial
