WELCOME TO FITNESS REBOOT! 🎉
Hey! Thank you for purchasing The Fitness Reboot—I’m so excited for you to get started!
This 3 week programme is designed to be fun, effective, and totally doable, whether you’re just getting back into fitness or looking for a fresh routine. You’ll have 3 energising workouts each week, with simple, practical healthy habit tips to keep you motivated in between.
Here’s how it works:
💪 3 Workouts Per Week – A mix of Conditioning, Abs & Core, and Cardio, designed to help you feel stronger, fitter, and more confident.
💡 Healthy Habit Tips – On the days between workouts, you’ll find simple, easy-to-follow tips to support your progress. Think of these as little nudges to help you stay on track!
📅 Flexible & On Your Schedule – Follow the suggested structure (e.g. workout, rest, workout, rest), or fit it into your week however works best for you!
💡 Example Plan:
✅ Day 1 – Conditioning Workout
✅ Day 2 – Healthy Habit Tip
✅ Day 3 – Abs & Core Workout
✅ Day 4 – Healthy Habit Tip
✅ Day 5 – Cardio Workout
✅ Days 6 & 7 – Rest or Active Recovery
This is YOUR journey, and I’m here to help you make it work for you. So, grab your workout gear, press play, and let’s do this!
Let me know how you’re getting on—I’d love to hear about your progress!
IMPORTANT!
As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain.
By performing any fitness exercises, you are performing them at your own risk.
CLM Fitness will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, online fitness videos, or information shared on our website.
Week 1 Classes
CONDITIONING WEEK 1
CORE WEEK 1
CARDIO WEEK 1
Week 1 Healthy Tips
HYDRATION
I know I go on about this all the time… but it’s SUPER important to stay HYDRATED!
So use this today as a reminder to DRINK PLENTY of water if you don’t already… your body will thank you for it!
PLAN YOUR PLATE
Always make sure your meals BALANCED, try and aim to have 3 MEALS a day.
Making sure you have enough PROTEIN will help to fill you up for longer… preventing you to SNACK throughout the day.
Week 2 Classes
CONDITIONING WEEK 2
CORE WEEK 2
CARDIO WEEK 2
Week 2 Healthy Tips
Get a GOOD NIGHTS SLEEP
Try and make sure that you aim to get at least 7-8 hours each night. LIMIT SCREEN TIME at least 30-60 minutes hour before bed, instead read a book or listen to calming music to help you relax before sleep.
Fuel your body POST WORKOUT!
Do you fuel your body right after a workout?
Here are some tips on what to eat after a workout… ps don’t forget your water too.
Week 3 Classes
CONDITIONING WEEK 3
CORE WEEK 3
CARDIO WEEK 3
Week 3 Healthy Tips
MINDFUL EATING
Mindful eating is about being fully present while you eat- listening to your body’s hunger and fullness cues! It helps improve digestion and helps you enjoy food more too!
Here are some tips to help with this…
🥦 Slow Down – Take your time to chew and taste your food. Try putting your fork down between bites to avoid rushing.
🍎 Remove Distractions – Step away from your phone or TV and focus on the flavours, textures, and smells of your meal.
🥗 Check In With Your Body – Ask yourself: Am I actually hungry, or am I eating out of boredom or habit?
🥑 Enjoy Your Food Without Guilt – Give yourself permission to enjoy all foods. When we remove the “good” vs. “bad” mindset, we build a healthier relationship with food.
Hope this helps x
Take a moment to BREATHE
Life can be non stop, and stressful at times. But did you know that stress can have a HUGE impact on your fitness journey? It can affect energy levels, motivation, digestion, sleep, and even how your body recovers after workouts.
That’s why today, I want to remind you to pause and take a breath.
✨ Try This:
1. Inhale deeply through your nose for 4 seconds.
2. Hold for 4 seconds
3. Exhale slowly through your mouth for 6 seconds.
4. Repeat 3-5 times.
How Mindful Breathing Helps Your Fitness Journey:
-Reduces Stress & Cortisol Levels – Less stress = better recovery & more energy.
-Improves Sleep – Better rest = stronger workouts & healthier choices.
-Boosts Focus & Motivation – A clear mind helps you stay committed.
-Helps Muscles Relax & Recover – More oxygen = better performance & recovery.
Your Challenge Today and every day…
Take just 1-2 minutes to pause, breathe, and reset.
Whether it’s before your workout, while making a meal, or right before bed—give yourself that moment of mindfulness.
Fitness isn’t just about movement—it’s about taking care of our mind and body too 🩷