WELCOME TO OUR WELLNESS COMMUNITY

Lets get started!!

HERE IS WHAT YOU CAN EXPECT IN OUR MINI RETREAT

First of all, GET EXCITED!!! We want you to know we are so excited that you have decided to make self care priority!

Here are all the details......

Each morning in our private virtual space there will be a simple to follow action list posted with your simple "to do" list written out for you. The post will include a link to a 20-30 minute workout that you will be able to easily stream and a link to a mindset elevating 7-15 minute podcast! We are so excited that you are part of this mini retreat, our only request is that you go "All in"! We want you to see results and feel all the good feels....that means following your meal plan and sharing your journey along the way!

All of these wellness activities (including your workout) combined will take you 30-60 minutes each day. Be sure to schedule that time into your week so you can be set up for success!

If that means waking up a hour early, then DO IT!!! Plan on feeling supported! These activities have transformed all of our lives and we are ecstatic to be part of your journey!

We are here for you and want you to succeed! We are looking forward to getting to know you more! We will soon welcome you to our community where you will get to participate in!

GETTING STARTED STEPS

We want to thank you for investing in yourself, plus your future self (she thanks you!)

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RESULTS

TO DO:

1. Take your before photos in tight clothing or a swimsuit, write down your weight and measurements

2. Use the chart above to write down your measurements

3. Step on the scale and be sure to record your weight

**** you do not have to share these with anyone, they are just for you!

DAILY WORKOUTS

Each day you will see a new workout posted in our group that you can click on and easily stream from anywhere!!
The workouts are 20-30 minutes. You will need a small space about the size of a yoga mat

EQUIPMENT NEEDED

You will need two small dumbbells (3-8lbs) You can absolutely use cans of soup, water bottles, milk jugs, children (hahah) whatever you have!!!Some of this weeks workouts wont use any equipment where as others you will notice might use more then you have (a bigger selection of weights, bands etc)
*****Use what you have, there is no need to invest in anything before you commit fully to a the right plan that fits your needs!I

DRINK YOUR WATER

This week, lets focus on increasing your water intake! Shoot for half of your body weight in ounces of water and drink a glass of water before each meal!!
****if you are a soda or latte drinker try subbing soda for sparkling flavored water or have your coffee black or with a splash of half and half

Find your nutrition plan

Use your current weight to find our your calorie target. You will fall into Plan A, B, C, or D on the graph to the right.

You ARE expected to meal prep before we begin on Monday. This is a week to focus 100% on your wellness goals and as coaches we have learned that planning leads to success and simplifies our lives!

(the above graph is for weight loss, if you would like to maintain or gain skip the last step of -750)

*****If you have never meal prepped before there are some tools to help you, keep in mind that it shouldnt take more then a hour and most of the plans are $40 or less for ALL of your meals for this week! It may seem overwhelming at first, but i promise, it gets easier!!