Written by Jacinta Brown

Welcome to Week 1 of the Embody 8-Week Challenge! This week is all about creating a strong foundation with balanced, intentional Pilates sessions and a strength day while weaving in a little extra self-care to keep your body and mind in harmony.

✨ NEW Self-Care Tonic Menu ✨
This week’s Self-Care Tonic Menu is all about small, impactful actions that nurture your overall wellness. Pick 1–2 tonics to complete each day alongside your workouts: Find the breakdown of how and why on my discord channel. https://discord.gg/ZwMfzVGY

💧 Water + electrolytes in the morning (5 mins)
📖 Journal using 'Embody' prompts (20 mins) Posted on discord and via email
🌞 Morning sunlight exposure (5 mins)
🌸 Dry body brushing (5 mins)
👅 Tongue scrape (1 min)

These quick and intentional practices are perfect for boosting your energy, mindfulness, and self-connection.

Weekly Workout Overview

Monday: Full Body Pilates (35 mins)
A balanced, low-impact class designed to tone your entire body. Grab your mat and light hand weights for an energising start to the week!

Tuesday: NEW – Pilates Abs & Booty (43 mins)
This brand-new workout targets your core and glutes for a sculpted and strong lower body. Ankle weights are option or just use your body weight!

Wednesday: Full Body Pilates (40 mins)
Strengthen, lengthen, and tone with this well-rounded Pilates class. Equipment: light hand weights or ankle weights.

Thursday: Pilates x Strength (40 mins)
This full-body strength Pilates workout combines dumbbells with flowing movements for a challenging and rewarding session.

Friday: NEW – Upper Body Strength (24 mins)
Focus on your upper body with this quick and effective strength-building session. Equipment: med dumbbells (2-5kg suggested) . Expect standing upper body circuit x 2 then take it to the mat for a glute bridge upper body superset!

Saturday: Pilates for Posture (35 mins)
Finish the week strong with a posture-focused class to lengthen your spine and strengthen your core.

Sunday: Self-Care Day
Dedicate this day to yourself with the Self-Care Tonic Menu. Select 1–2 tonics, like journaling or dry brushing, and enjoy a mindful reset to prepare for the week ahead.

🖱️ Access this week's playlist here: Week 4 Playlist

Let’s make this first week of the Embody Challenge a success together! Don’t forget to tag me @PostureTonic on IG with your workout wins and self-care moments—I can’t wait to see you shine. Use the tracker to stay on top of things.

Big love,
Jacinta x
Founder, Posture Tonic

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