Embody Challenge – Week 3

Welcome to Week 3 of the Embody Challenge! This week is all about deepening your Pilates practice, improving postural strength, and building lean, sculpted muscles. Plus, this week’s self-care tonic menu is designed to help you recover, recharge, and realign with your goals. Let’s aim to do up to 5 of the self care tonics!

🔹 Monday: Pilates for Strong Posture (37 Minutes)

Focus: Strengthen your postural muscles to improve alignment, prevent pain, and boost confidence.

Equipment Needed: Small hand weights about 1-2kg as a suggestion
Why It’s Great: If you spend hours sitting, this workout will realign your posture and improve mobility. Great for anyone who wants to improve posture.

👉 Watch the full workout here: Pilates for Strong Posture

🔹 Tuesday: Morning Pilates (NEW! 24 Minutes)

Focus: Wake up your body with a gentle, flow-based Pilates session.

Equipment Needed: Small hand weights about 1-2kg as a suggestion
Why It’s Great: A low-impact, feel-good session that enhances energy levels without overexertion.

👉 Watch the full workout here: Morning Pilates

🔹 Wednesday: Full Body Sculpt (30 Minutes)

Focus: Tone and strengthen your entire body with controlled Pilates movements.

Equipment Needed: ankle weights (optional).
Why It’s Great: This workout is perfect for sculpting lean muscle while improving endurance.

👉 Watch the full workout here: Full Body Sculpt

🔹 Thursday: Lower & Upper Body Strength (24 Minutes)

Focus: Build strength in the upper and lower body with Pilates-based resistance exercises.

Equipment Needed: Dumbbells
Why It’s Great: This session enhances strength and of the upper and lower body, helping you build a solid foundation for all your workouts.

👉 Watch the full workout here: Lower & Upper Body Strength

🔹 Friday: Pilates for Arms & Legs (NEW! 27 Minutes)

Focus: A balanced workout focusing on lean, sculpted arms and toned legs.

Equipment Needed: Light weights 1-2kg suggested
What to Expect:
- Upper body toning with graceful yet effective movements.
- Lower body burn with deep muscle activation.
- A flowing Pilates sequence to lengthen and define.
Why It’s Great: If you're looking for aesthetic toning, this session is perfect for sculpting without bulk.

👉 Watch the full workout here: Pilates for Arms & Legs

🔹 Saturday: Morning Pilates (34 Minutes)

Focus: A longer, more fluid morning session to build strength, stretch, and energise.

Equipment Needed: ankle weights optional
Why It’s Great: A longer practice that helps you wake up feeling strong, aligned, and focused.

👉 Watch the full workout here: Morning Pilates

🔹 Sunday: Self-Care & Recovery (Choose from the Self-Care Tonic Menu!)

This week’s self-care menu is designed to help you recover, reflect, and realign with your goals. You can incorporate these throughout the week—or dedicate Sunday to deep self-care.

🌸 Self-Care Tonic Menu:

💫 Create a Vision Board (30 mins) – Manifest your goals by visualizing your dream lifestyle.
📖 Journal with 'Embody' Prompts (20 mins) – Reflect on your mind-body connection.
🧘‍♀️ Guided Meditation or Sound Bath (30 mins) – Tap into deep relaxation.
📅 Weekly Planning Ritual (20 mins) – Set intentions for a calm, productive week.
🚿 Cold Shower or Contrast Shower (3 mins) – Boost circulation and recovery with this biohacking technique.

👉 Find the full Self-Care Tonic Menu here: Self-Care Menu

✨ Why This Week is Transformational

This week’s workouts focus on refining your technique, building lean muscle, and improving your posture. Whether you're strengthening your core, sculpting your arms and legs, or flowing through an energising morning session, each workout is designed to enhance how you move and feel.

💡 Pro Tip: Spread Your Self-Care Throughout the Week!

Self-care isn’t just for Sundays! Try incorporating a morning meditation on Tuesday, a contrast shower after your Wednesday workout, or vision boarding on Friday evening. These small moments of care will enhance your results and keep you motivated.

🌿 Which self-care tonic will you try this week? Share in our community!

Jacinta xoxo
📲 Follow for More:
👉 Posture Tonic YouTube
👉 Posture Tonic Website

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Feb Week 1 Weekly Schedule Week 3 EMBODY Challenge (FEB 3 – 9)