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
Holistic Wellness
Complete Mind & Body Wellness
An eight-week program that builds a balanced week, one habit at a time: short daily movement, walking, better sleep habits, simple everyday eating habits based on public health guidance, stress management and time away from screens. One lesson per week, each with a weekly plan.
- 8 weeks
- 8 lessons
- Beginners
$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
- Build a weekly routine of movement, rest and practice
- Improve evening habits that support better sleep
- Bring simple, regular meals and water into busy days
- Track habits gently and keep them after the eight weeks
Who this program is for
- Beginners who want a calm, realistic structure for their week
- People restarting healthy habits after a busy period
- Anyone who prefers small steady changes to strict plans
Curriculum
The 8 lessons
- 01
Week 1: How the program works and your first week
You will know how the eight weeks fit together, set up a safe space at home and start a simple first week with a habit tracker.
- 02
Week 2: Ten minutes of movement every day
You will be able to follow a 12-minute daily movement routine from your neck to your feet and fit it into a real morning or evening.
- 03
Week 3: Walking as part of your day
You will be able to fit regular walks into your week, walk with easy posture and use a short walk as a moving meditation.
- 04
Week 4: Sleep habits and an evening wind-down
You will be able to keep a regular sleep rhythm and follow a 30-minute evening wind-down that helps you get into bed calmer.
- 05
Week 5: Everyday tools for stress
You will be able to notice your own early signs of stress and use short breathing and movement resets during the day.
- 06
Week 6: Simple everyday eating habits
You will be able to build regular meals around vegetables, fruit and simple home cooking, drink water through the day and eat at least one meal a day with attention.
- 07
Week 7: Screens, light and other people
You will be able to shape your day around daylight, give your screens clear limits and plan regular contact with people who matter to you.
- 08
Week 8: Review the program and plan ahead
You will be able to review your eight weeks honestly and write a realistic plan that keeps your routine going in the months after the program.
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
Functional Fitness
Balance Through Mindful Movement
A progressive plan combining movement, bodyweight strength, balance and mindful practice.
- 16 weeks
- 8 lessons
- Advanced
Included in the Transform Plan