Holistic Wellness
Complete Mind & Body Wellness
Combining movement, simple eating habits, stress management and lifestyle guidance for everyday health.
- 8 weeks
- 8 lessons
- Beginners
Included in the Transform Plan
Functional Fitness
Balance Through Mindful Movement
A sixteen-week progression for people who already practise: bodyweight strength, mobility, single-leg balance and longer flows that bring yoga and Pilates together, with recovery weeks and simple self-checks. One lesson covers two weeks.
- 16 weeks
- 8 lessons
- Advanced
$120Transform Plan · USD, one-time payment
- Delivered by email in minutes
- 14-day money-back guarantee
- Secure payment by Stripe
What you will learn to do
- Progress squats, lunges, push-ups and planks safely
- Improve single-leg balance and control
- Practise longer flows that combine yoga and Pilates
- Plan recovery and test your progress every few weeks
Who this program is for
- Regular practitioners ready for a longer progression
- People who want strength and balance without a gym
- Anyone who enjoyed the classes and wants a structured next step
Curriculum
The 8 lessons
- 01
Start here: the 16-week plan and your baseline
You will know how the 16 weeks are organised, have a safe practice space ready and have your baseline self-checks written down.
- 02
Strength foundations: squat, hinge, push-up, plank
You will be able to perform four basic strength patterns with good form, choose your starting level for each and run your first recovery week.
- 03
Usable mobility and single-leg balance
You will be able to run a mobility and balance session, progress single-leg balance safely and build tree pose and warrior III with support.
- 04
Pilates control and your mid-point check
You will be able to add five Pilates exercises to your strength work, take a recovery week and compare your mid-point self-checks with your baseline.
- 05
Single-leg strength: lunges, step-ups, side planks
You will be able to perform split squats, reverse lunges, step-ups and single-leg hinges safely and fit them into your week.
- 06
Longer flows: yoga, Pilates and strength together
You will be able to build and practise a 50-minute flow that links yoga, Pilates and strength, and use an easy version of it in a recovery week.
- 07
Peak weeks: harder variations, same standard
You will be able to choose harder variations safely, change one thing at a time and recognise the signs that you need more rest.
- 08
Final self-check and your plan after week 16
You will be able to complete your final self-check, read what changed over 16 weeks and write a practice plan for the months that follow.
What is included
- 8 weekly lessons
- A weekly plan in every lesson
- Links to the classes included in the Transform Plan
- Printable, or save any lesson as PDF
- Every lesson in English, Spanish and Portuguese
- Lifetime access, including future updates
How to get this program
This program is part of the Transform Plan: all six classes and all three programs, 60 lessons, for a single payment of $120.
Right after payment you see your access button, and the same personal link is emailed to you. Open it on any device to read every lesson. There is no account and no password to remember.
Practise within your limits. Our classes are movement and wellbeing education. They do not diagnose or treat anything and do not replace a doctor or physiotherapist. Stop if anything hurts, and ask your doctor first if you are pregnant, injured or have a medical condition. Read the health disclaimer.
Other programs
Lifestyle Wellness
Personal Wellness Transformation
Emotional balance, helping you build a calmer and more focused state of mind with practical self-help skills.
- 8 weeks
- 8 lessons
- Intermediate
Included in the Transform Plan