January Week 4

 

Monday

Let’s get ready for that second 28 day challenge, I know Y’all are gonna double those numbers!! *Two squat rounds and two push-up rounds Grab a medium and heavier set of weights if you want (not mandatory) and let’s get to work!

Class: Squats and Pushups with Ash! Remember we end the week with the same class we started with, so we are targeting some of the challenges in that class to help increase our numbers!

Challenge: Write down any dietary goals you have, and three steps you can take to achieving them. For example if I wanted to cook at home more, an action I could take would be to plan those meals ahead and write out the list of ingredients I would need to make them.

Tuesday

Just gentle movement! Whether you are brand new or a seasoned practitioner its always good to take it down a notch sometimes.

Class: Wake Up Flow- Yoga

Challenge: Reflect on what you have done to make it this far. Where do you want to improve? What are you proud of?

Wednesday

Opening the SBL (superficial backline). You will need a ball, preferably a firmer ball (golf ball, or lacrosse ball would work if you don’t have something like this rubz ball and a tennis ball will be a gentler option) for class today.

Playlist for Class

Class: Feeling good? Take the title 200 challenge class (if you have time take both) need to restore? Take my favorite class for releasing the back of the body. This is straight MAGIC!

Challenge: Start to flesh out your plan for February. FlowFit will be including some sort of a February challenge accessed through our full platform.

Thursday

A throwback from this summer but a very important set of techniques. This is a very different style of core but I encourage you to take these concepts and apply them to EVERYTHING you do until they become muscle memory. This is the foundation for core strength and stability.

Playlist

Class: Core Foundations and The Diaphragm

Challenge: Water again because we so want that to become a habit! See if you can intake your body weight in number of ounces.

Friday

Tabata is a 20 second on 10 second off form of interval training. playlist

Class: 20 Minute Tabata OR join Ash and I live at 4:00 PM for the combo class that we start and end this month with!

Challenge: Get concrete about your goals for next month. You’ve been journaling, making notes and taking in info about how your body feels thusfar. Make 2-4 concrete ideas out of this journaling. Think about what felt really good in your body and mind this month. Next month FlowFit will introduce a new challenge for it’s members. Will you join us for more??

Saturday

Class: Restore for the hips and hamstrings

Challenge: Recap what you wrote about the first class sequence we took. What was the hardest? What was the easiest? If you took the Live class yesterday compare what has changed. If you are taking the final class tomorrow, reflect on how far you have come. Try to find a quiet place and set aside 10 minutes for this reflection.

Sunday

Revisit the same sequence you took on day 1 and see how it feels different in your body!

Class: The same as the first day, but what has changed for you?

Challenge: Be the boss of your challenge today! What do you need? What would improve your day?

 
 

Mantra of the week:

“You are the sky. Everything else is just the weather.'“