This program is a little different from my others, and I want you to know exactly how to use it so you get the most out of every single day.
21 Days: Strong Body, Calm Mind combines three things I believe in deeply: movement that sculpts and strengthens, Pilates that connects you to your center, and daily meditations that ground your mind and shift how you feel from the inside out.
Here's how I suggest you approach it:
Each day, choose one movement class and one meditation. That's it. The movement classes are organized into Yoga, Pilates, and Strength; rotate through them in whatever order feels right for your body that day. Then pair it with any meditation from the library. There are no rules here, only invitations.
Not sure where to start? Begin with the movement first, then close your practice with a meditation. Even 8–10 minutes of stillness after you move can completely change how you feel for the rest of your day.
On the days you can't do both, just do the meditation. Seriously. Showing up for your mind counts just as much as showing up for your body.
Rest when you need to. This program is designed to be sustainable, not something you white-knuckle through. Take rest days. Come back. Begin again.
21 days. One day at a time. That's all this is.
Classes
Yoga
Yoga Sculpt: Full Body (under 20 min)
Yoga Sculpt Upper Body
Yoga + Pilates Stretch, Sculpt & Flow
Yoga Flow for Flexibility & Strength
Yoga Flow Back Care Focused
Yoga + Pilates Sculpt
Hip Opening Yoga Sequence
Quick Hips
Quick Runners Flow
Upper Body Arms & Shoulders Mobility with Strap
Pilates
Pilates Loop Band Workout
Pilates with Ball Quick Workout
Pilates Quick Mat
Pilates Foam Roller + Weights
Strength
Strength Lower Body: Glutes, Hamstrings & Core
Lower Body Strength: 1 Set Heavy, 1 Set Medium
Upper Body Quick Effective Workout
Upper Body Quick Strength
Quick Glute Bodyweight Only
Meditations
Inner Light Outer Strength (with music)
Gratitude Meditation (with music)
Meditation for Safety & Self-Worth (no music)
Meditation for Receiving (with music)
Finding Peace from Fear (with music)
May All Beings Be Happy (with music)
I Am at One (with music)
4-7-8 Breathing: I Let Go of What No Longer Serves Me (with music)
I Am Confident, I Am Capable (with music)
The Path is the Practice (with music)
I Speak with Kindness, I Listen with Compassion (with music)
I Show Up for Myself (with music)
I Am Love, I Am Light (with music)
My Softness is My Strength (with music)
My Commitment to Myself is Unbreakable (with music)
Today is My Newest Masterpiece (with music)
Begin Again (with music)
Ebb & Flow (with music)
Relaxing Meditation — Good Sleep (with music)
Calming Meditation — Great Before Bed (with music)
Pure Healing Energy (with music)
Equipment: Loop band · Small Pilates ball · Light, heavy & ankle weights Modifications always available. Music and no-music options included throughout.