Events

12 Weeks of Wellness Information

January 6, 2025 to March 24, 2025

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Success comes when we function at our full potential to include the areas of movement, mind/comfort, meals, and prosperity. Let’s find ours together! 

Movement:

Exercise 5 days a week.  Some suggestions include:

  • Yoga 3-4 times a week.
  • Walk outside for 30 minutes or use an elliptical, spin bike, rowing machine, etc. for 20 minutes 2-3 times a week.
  • Weightlifting/Bodyweight 2 times a week. (Exercises in SBY scheduled classes will follow the recommendations mentioned below.)

Mind & Comfort

Schedule your routine 5 days a week so your wake-up time, mealtimes, exercise time(s) and bedtime occur at about the same time each day. Also include:

  • Meditation 3-4 days a week.
  • Yin or Restorative Yoga 1-2 days a week.
  • Have a self-care activity such as taking a salt bath or using a salt scrub, getting a massage or facial, or having your nails done.
  • Expand your mind one day a week with an art project, writing, music lessons, or learning a foreign language.
  • Curl up in a fuzzy blanket and read a book. Read one new book a month or listen to an audio book.
  • Join our Spring Equinox Sound Bath & Meditation on March 19th.

Meals

  • Practice 80/20 healthy eating—focus on eating healthy foods 80% of the time and allow yourself to indulge in not-so-healthy foods for the remaining 20%. It's all about striking a balance—getting your body the nutrition it needs while still enjoying your favorite treats without feeling guilty.
  • Plan meals for the entire week; Eat out only 1 time a week.
  • Older guidance recommended drinking half of your body weight in water every day. New guidance suggests drinking more. Aim for 100 ounces of water daily (almost a gallon) if your body will tolerate this amount. Add electrolytes as needed keeping your medications and any health concerns in mind.
  • No drinking alcohol (unless for a special occasion).
  • Eliminate processed sugar and white simple carbs.
  • Join our 3 - 7-day Spring Cleanse which begins on March 17th.

Prosperity 

  • Save at least 10% of every paycheck.
  • Stick to a weekly and monthly budget. Refrain from purchasing something that is not budgeted or unless there is extra money left over.
  • Enjoy coffee or tea with friends at home or in the studio to save money.

Week 1: January 6-12

Our focus is leaning in gently while adding new practices and routines to your week or getting back to it after an absence. Give yourself grace as you build up consistency. Being consistent will take time, but it is key to your overall success.

The body processes refined sugar and simple carbs in much the same way as it processes drugs. As you eliminate these products from your diet, your body will be tired as it adjusts to a new normal so get plenty of rest.

Do not plan results. Results will come with consistent sleeping, eating and exercising. Just enjoy each day and see how you feel when you are putting your health first.

Take a photo of yourself so you can compare before and after images.

Week 2: January 13-19

Congratulations on completing your first week! Give yourself a hug! The sugar and simple carbs are out of your system. Let’s add these simple tips to your routine.

  • Eliminate all sugar, even natural sugar, for 3 days this week (including fruit).
  • Drink warm lemon water to start the day. Your organs will thank you.
  • Do not eat 2 hours before bed and no phone or computer time 1 hour before bed. Your sleep will thank you.
  • Do 10 extra pushups (kneeled or full) 2-3 times this week.

Week 3: January 20-26

You are really nailing your life! It’s time for more core work! A strong core stabilizes and supports your entire body during various movements and exercises. It also helps improve posture, balance, and stability, reducing the risk of injury during physical activities.

  • Add 10 minutes to your cardio time (40 minutes if walking and 30 minutes if using an elliptical, rowing machine, spin bike, etc.). Continue with 2-3 times a week.
  • Plan an evening out for an art class or book club with friends.
  • Cut all processed food out for 3 days this week.

Week 4: January 27 – February 2

Keep the good work and workouts going! We are almost a month into the 12 weeks of wellness, and you look fabulous! Have you finished reading your book?

  • Add 15 minutes of core work 2-3 times a week.
  • Cut your caffeine in half for 3-4 days this week.
  • Juice (use those juicers!) for breakfast for 3-4 days this week.

Week 5: February 3-9

Keep all the good going!

  • Increase your extra pushups to 15 for 2-3 days this week
  • Plan a weekend away for the summer with family or friends.

Week 6: February 10-16

You are halfway through the program! You are a Rockstar!! 

  • Add 8 minutes of walking lunges for 2-3 days this week.
  • Add 15 minutes of stairs for 2-3 days this week. Don’t have any stairs at home or access to a gym? Try some squats and calf raises to mimic using the same muscles.

Week 7: February 17-23

Remain disciplined with your schedule but add a cheat day into your routine to binge watch your favorite shows or movie, eat a cheat meal, or take a long nap.

  • Go up on your weights. Can you lift another 5 pounds? If not, try 2 pounds.
  • Do 5 yoga burpees a day for 2-3 days this week.
  • Try to go 2 days with no caffeine.

Week 8: February 24-March 2

You are sailing through the wellness program! You can’t give up now! Have you finished reading your second book?

  • Add slide lunges with weights to your workout routine.
  • Reduce your caffeine intake in half again to one-fourth of what you were drinking at the beginning of the wellness program.

Week 9: March 3-9

Think about how your body and mind have benefited from the 12-week wellness challenge. Keep on going. The end is just around the corner.

  • Add giddy ups holding a weight for 8 minutes 2-3 days.

Week 10: March 10-16

You are entering the home stretch!

  • Rotate through all the added exercises—core, walking lunges, pushups, yoga burpees, stairs, side lunges with weights, giddy ups—increasing from 2-3 days per week to 4-5 days per week.

Week 11: March 18-23

Spring arrives this week and you have just one more week to go! You can do this!

  • Eliminate caffeine and any natural sugar.
  • Reduce meat consumption in preparation for pre-cleanse.
  • Go up on your weights. Can you lift another 2 pounds?

Week 12: March 24-30

You have arrived! In just 7 short days, you will have completed the 12-week wellness challenge! Congratulations! Keep doing everything that you are doing. You should be completing your third book. What did you learn when you made time to read? Take a photo of yourself to see the new you!

  • Participate in cleanse week for 3-7days.