Step 1
Draft your 7 Day Plan

Step 2
Review and Finalize with Coach B.

Step 2
Execute your plan!

Goal: 80% Accuracy

Grab your pencil and lets begin!

We will work backward to customize YOUR ideal movement plan.

You will fill in your response to each questions on the 7 Day Schedule provided below as you go. Don’t overthink it. Just write your responses and your schedule will materialize. You will review it and refine it with me, and then adjust it accordingly each week!

Step #1 Lets start by select your days OFF. (you read that right.😉)

A. Identify what days just DO NOT work for you; either your schedule is full, you have standing (likeminded) commitments, or you know that’s a day you’re typically just not in the mood. They key is not to force anything, we will find the appropriate place for all activities… within a few weeks.

B. No limitations or restrictions? Perfect! Pick two days that you know you would like off – just because.

First things first… These will be your days off.
No guilt days off are powerful.

Now that we know what you ARE NOT going to do, let’s draft a plan of what you WILL DO.

Step #2 – Identify what time of day physical activity will work best for you? AM or PM?

Step #3 – Establish your programing

What kind of movement will you do?
What level of intensity is good for you??

Use the 3-2-1 method to build a balanced schedule.

3-4 Challenging Days (cardio or resistance) – What will your challenging workouts be?
2 Restorative Days (stretch, yoga, meditation, foam roll) What self-care solutions seem best for you?
1 Social Fitness Day (workout, walk, skip with friends or family – OUTDOORS

By answering each of the questions and filling in your schedule, you should have a 7-day draft! I’d be happy to review it with you. Do you need options, ideas, feel stuck, or have questions? No problem, I’m here for you!

Use the sample schedule to assist you!

Motivation Station

Movement Plan