Hey purely fit sister!
Holidays are approaching so it is more important than ever to put taking care of yourself in mind body and soul first.
We are focusing on intentions and fun. Every day we want you to wake up and ask yourself – how do I want to feel. Who do I need to be today? What will make my soul sing? What do I need today?
AND most importantly what can I do today to have more fun? How can I add more joy to my life today?
Remember aim to get your routine done in the morning but you can break it up. We want you to focus on what you feel called, maybe you need more meditation or journaling. Or maybe you need to do mirror work with affirmations. Our 5 step fit soul movement routine is just a guide.
5 step Fit Soul Movement routine:
1 – prayer/intention
2 – workout
3 – say affirmations or journal or meditate
4- gratitude – 2 minutes
4 – visualization – 2 minutes
*Or any soul work you feel called to do like meditate, mirror work, read a book, journal, etc
Workouts – We will be working out 5 days a week with one rest day and one bonus day. We are making Saturday be an optional workout day only if you have the time or want to do it. If you can get in 5 good workouts in a week you will be fine during the holidays! Remember to stretch each day whether right after your workout or before bed to allow your muscles to fully recover. Adjust the workouts around to fit your schedule and if you miss one just move on. Don’t dwell on it as it happens to us too, especially traveling and being out of our normal routine.
Nutrition – Continuing on from the boot camp nutrition guidelines, we want you to keep focusing all the foods you get to eat. No restricting. No dieting. When we allow ourselves to enjoy all foods it doesn’t make certain foods more desirable. Yes, at first you still might want it. That is normal and fine! Enjoy it. The more you practice this it will get easier. But you have to be willing to try. You have to be willing to learn to trust yourself again around food, especially during the holidays when there are more “treats” around.
We don’t like to use the word treats, but we know you understand what we mean. Keep focusing how you want to feel. “Is this something I truly want to eat or do I feel pressured to eat it? What can I do to make myself have fun in this moment (yes even around food FUN should be the focus).”
Here is an example you’re at a party and there are 3 plates of cookies. You want them all. Before you grab one or 5, ask yourself am I mindful and aware of what I am doing? Am I going to be okay an hour later eating this? Am I going to feel guilty tomorrow? Am I avoiding something else? Will one cookie or 5 satisfy me? What am I getting out of overeating?
Be honest with yourself as this is how you grow and change. Whatever you decide, when you come from a place that YOU made the choice it is empowering. You will naturally be proud of yourself. Whatever you decide know that you are not a bad person if you ate 5 cookies. The key is to let it go and not beat yourself up over it because that can lead us down a different path.
Other tips to help when eating out at parties – enjoy regular meals the day of the event. Make sure you are getting enough protein at every meal. Make sure you are taking care of yourself mentally and emotionally. Do you need a nap? Do you need to play more? Do you need dance? Do you need to journal or meditate? When we take the focus back on us we give food less power over us.
One other intention we have for you to focus on is what can you ADD to your diet this time of year, not take away.
Write out your intentions for this holiday season.
Make a list of 5 things that bring more FUN into your life during the holidays.
Now make sure you are doing them often.
- Morning coffee. Reading. Baking. Yoga. Hanging with friends.
- Listening to music and dancing.
Write in your journal your ideal vision of your holidays – yes your dream holiday experience.
- What experiences do you want?
- What emotions do you want to feel?
- Then ask yourself how can I do that now?
- How do you want to show up?
- How do you see yourself taking care of themselves?
- How are you speaking to yourself?
- How can you have more FUN?
- How can it be less stressful for You?
Remember to take rest days when you need them. If you have a busy month you can follow the busy people recommendations on each workout.
Some of these workouts do not have postpartum diastasis recti modifications. If you had DR like Lori please make modifications when needed depending on your fitness and core strength. For any planking or frontal position do on a chair, kitchen counter or wall. Also, omit any jumping if you have any pain or doming in your core. Always listen to your body and have questions please let us know so we can best help you. CHECK OUT LORI’S VIDEO HERE
2 minute of PLANK would be a great warm-up this month. *Some workouts we do it with you.
Walk the days you can for about 15 – 30 minutes.
Rest day ideas – depending on how you are feeling you can take the day completely off and just do stretching. Foam roll is a great option too.
You can do some light yoga – YOGA ideas
Or you can do some core work with 20 minutes of stretching
Fit & Jolly workout schedule
Day 1 – LIVE replay Fit Jolly workout 1 (16 minutes)
Day 2 – LIVE replay Fit Jolly workout 2 (18 minutes)
Day 3 – LIVE replay Fit Jolly workout 3 (12 minutes)
Day 4 – LIVE replay Fit Jolly workout 4 (16 minutes)
Day 5 – LIVE replay Fit Jolly workout 5 (20 minutes)
Day 6 – RIse workout #4 (15 minutes) (optional)
Day 7 – Rest day – stretch/foam roll
Day 8 – Purely training 103 (20 minutes)
Day 9 – Purely training #83 (13 minutes) *DR modification do plank jacks on a chair or counter and step feet in and out not jump
Day 10 –Weights #39 (20 minutes)
Day 11 – Fit Soul #2 (18 minutes
Day 12 – Weights #38 (20 minutes)
Day 13 – Lift Up workout 5 (optional)
Day 14 – Rest day – stretch/foam roll
Day 15 – Fit Jolly workout 1 (16 minutes)
Day 16 – Rise workout #2 (15 minutes)
Day 17 – Fit Jolly workout 2 (18 minutes)
Day 18 – Weights #28 (20 minutes)
Day 19 – Fit Jolly workout 3 (12 minutes)
Day 20 – 10-minute plank (optional)
Day 21 – Rest day – stretch/foam roll
Day 22 – Fit Jolly 4 (16 minutes)
Day 23 – Fit Jolly 5 (20 minutes)
Day 24 – HIIT #24 (15 minutes)
Day 25 – Lift Up workout #4 (18 minutes)
Day 26 – HIIT #29 (12 minutes)
Day 27 – 10 minute #3 (optional)
Day 28 – Rest day – stretch/foam roll
Day 29 – Fit Soul #4 (15 minutes)
Day 30 – Fit Soul #1 (16 minutes)
Day 31 – Fit Soul #5 (15 minutes)
Day 32 – Fit Soul #3 (16 minutes)
Day 33 – HIIT #30 (16 minutes)
Day 34 – Core workout 2 (optional)
Day 35 – Rest day – stretch/foam roll
Use the private Facebook group for support, encouragement, and questions!
We are all here to get stronger inside and out.
Instagram – @purelytwins #purelyfitlife #purelytwins #ptsisters
Let’s keep inspiring each other to work hard and love our bodies!
Remember you’re worth it!
Lori and Michelle