Day 1

Welcome To The Program 

Most people with a tight achey body don’t want a complicated 2-hour daily workout routine. Instead, they want:

• Simple exercises that are easy to follow and fit into their daily routine.
• Real results.
• To feel strong and confident, which naturally comes from practicing these exercises.

These three points are my goal for you in this 7-day kickstart.

Day 2

Stretching Alone Is Not Enough

While stretching can release tightness in your muscles, the relief it provides is only temporary. To create lasting change and support for your body, you need to strengthen the muscles that provide stability. The key muscles to focus on are your deep abdominals, deep and superficial back muscles, hip muscles, and glutes. These muscles together support your pelvis and lower back and often become weak due to lack of exercise and the extensive sitting we do in our modern lives.

The good news? The exercises in this program are specifically designed to strengthen these muscles and help you build a strong foundation for your body.

Day 3

The Importance Of Glutes 

The glutes play a crucial role in maintaining stability and strength in your lower back, hips and knees. However, when you experience pain or spend a lot of time sitting, these muscles can sometimes become inhibited and lazy.

To ensure your glutes are working correctly, today's class incorporates exercises specifically designed to activate and strengthen them. By focusing on your glutes, you'll provide much-needed support to your lower back, hips and knees and help alleviate pain.

Day 4

Working Your Whole Body

Joseph Pilates intuitively understood the importance of working the whole body, which is one of the reasons his techniques are so effective.

When we talk about working the whole body, it's about more than just muscle groups. We have connective tissue also known as fascia, that runs the entire length of our bodies—from our toes, along the bottom of our feet, up the back of our legs, lower back, upper back, neck and head. It's all one continuous line, and there are other lines of fascia that run throughout the body.

In today's class, we’ll incorporate exercises that work the upper back (up the chain) and hamstrings (down the chain) to help you build a stronger, more supportive foundation for your back & hips.

Day 5

The Secret To Success

If you’re still here on day 5, you’ve already grasped a crucial lesson: consistency is key. I’ve seen many people start the exercises, feel better, and then stop, only to have their aches and pains return. The exercises are not a magic pill—consistent effort is required. But trust me, when you do the exercises regularly, they work wonders. Imagine how incredible it will feel to be pain-free and confident in your body.

Maintaining consistency can be challenging, especially with a busy lifestyle. That’s why I developed this program. So you can experience first hand how moving your body mindfully for as little as 10min a day can have a profound effect on how you feel and your quality of Iife.

Day 6

Movement Is Medicine For Body And Mind

Today I'd like to focus on how movement benefits not just your body but your mind as well. Gentle, mindful movement can significantly reduce stress and enhance your overall sense of well-being. It’s a wonderful, often unexpected benefit that many people find to be incredibly valuable. To enhance this aspect of the practice the classes in my online studio often finish with a short breath focused meditation to help you become more present, switch your mind off and feel calm and centred. Because I'm limiting the classes in this program to 10-15 min I've included a shorted version, focusing on the breath briefly before we finish.

Day 7

You've Made It! What's next?

I hope this program has been helpful for you. I've really enjoyed putting it together and I just want to say thank you so much for participating and coming this far with me. I hope by now you’re feeling stronger and more confident in your body.

After completing a program like this and experiencing the benefits of regular practice you have a few choices you could make:

1. Stop practicing regularly and go back to feeling tight, tired, achey and sore (please don't do this).

2. Take on the advice in this program and keep practicing regularly on your own.

3. Join my Soul Nourishing Pilates Online Studio and get access to my support, our wonderful community and on-demand library of classes to alleviate your aches and pains and leave you feeling flexible, strong and energised.

And as a limited time bonus if you join in the next 72 hours you can book a free 45 min private virtual class with me where we'll discuss your goals and what you want to get out of your practice and go through some exercises. Afterwards I'll email you and recommend some specific classes from the online studio for you. So if you want to take me up on this offer click the link below to join now.