Transform the way you feel in 30 days with this routine. Designed by me and used by me to keep my muscles guessing. I have been using fitness, researching the way the body works and how we maintain, whether through nutrition or thought, for over 10 years. I am a mother of four and one of the ways I enjoy releasing my stress is through exercise and physical activity.

Did you know studies have shown STRESS is one of the main factors to illness and disease!?!? Don’t believe it check out this study on what thoughts, words and environment can do to a glass of water… http://highexistence.com/water-experiment/ Remember you are 60% made up of this molecule! Further, if you focus on positive thought to overcome stress then adding water will help aid in relief as well.

For me it’s not just the exercise, it’s the balance of life that makes us well. As a coach I will provide your whole system with health and wellness. Information that has helped me better enjoy the life I am creating. I truly feel by taking just 20 minutes out of your day to work your body/mind with me will provide hours of focus, energy and peace. Come with me on a

journey of self-love and let’s focus on the most important thing, here

and now, and that is you!

I am glad you could stop in and check out this routine. It is a very special one to me. For this reason, it is my first routine I have shared with others.

As a mom I don’t make as much time for myself as I should. I have a feeling you can relate. On top of work, chores, errands, meals and kiddos, who has time to do anything else, especially things like meditation, yoga, dancing, music, walks…whatever it is that gives you that calm yet alive feeling.

Well for me, when I figured out that making time for myself not only helped me but everyone else in my life. I was all for making a point to take an hour a day for me. Which I built up over time so the kids could learn about this so called, “Mommy Time as well.” I think even a 15 minute exercise is better than

nothing and I am sure you will agree. It always feels better to accomplish something then nothing at all.

Honestly you don’t even have to be exercise it could be reading a book or enjoying the sunshine. Taking this time out has made me happier, more energetic, more quick thinking, calmer and more confident in myself. The physical appearance is just a bonus of consistently maintaining activity.

Anyway I hope you use this routine at whatever level you are at and do what you can. Know that it isn’t what you aren’t doing, but what you are that matters! Here to make personal routines, help with nutrition and support any questions with motivation and compassion! Here to lend a helpful hand to help build the best you, you can be!

30 DAY FOCUSED TRANSFORMATIONPlease note that it is best to warm up by jumping jacks, running in place, mountain climbers, jump rope…I usually set about 3-5 minutes for this you can include as part of your 20 minutes for the first week. Then I expect you to add that extra 5 minutes at your second week to total 25 minutes and build an extra 5 minutes till you reach at least 40 minutes a day of some form of physical activity. Then use the other 20 minutes of your precious hour for soaking in a bath, reading a good book, meditation ect. Do what feels good to you that day. Another note, 5 of the days should focus on challenging your body during those physical 40 minutes. (THAT’S WHERE I COME IN) Taking one to two days for yoga or walking or hiking or biking or

skating makes for a fun way to be active and switch up your workout Last note, Stretching and Massages are both wonderful ways to release muscle pain and stiffness all while releasing great chemicals into the body for that amazing high! Invite your other half and your children all to partake in such activity! The connection and bound you build with your loved ones and friends is a blessing on top of the benefits you are receiving. I noticed a calmer household since we started our practice as a family unit, all while taking care of myself! Every day provided is based on at least two sets or two times through each exercise Challenge yourself to see if you can do 3 or 4!

Day OneFOCUS THOUGHT: LISTEN TO MY BODY AND ELVATE MY MIND!Squat pulses- 60secondsBurpee pushup jump explosive- 10repsv-ups-12 reps3 way lunge- 4 sets each legPlank jack-30 secondsSide plank pulses-15 reps To make routine harder add weights or medicine balls To make routine easier use knees when doing pushups and bend knees when raising legs for v-ups

Day TwoFOCUS THOUGHT: Be My Best Cheerleader! Speak uplifting words to myself through my struggles!

Back flys-10repsPike pushups-20repsPull-ups-10repsLawnmower-20repsDeadlifts-10repsShoulder Press-10repsChin-ups-10repsThis routine can be challenging if you are a little sore use a lighter weight and more reps.

Day ThREEFocus THOUGHT: WHAT I DO DOES MAKE A DIFFERENCE!Hill Sprints-5xHill Jumps-3xHill Lunges-3xJumping Twists-5xA frame Abs-100reps totalScissors-100 reps totalOne of my all-time favorites is using my routines outside! I love soaking up the sun in the early mornings or enjoying the calm in the night. I like to use the steepest, one block, least amount of traffic, road you can find. Remember it’s a sprint so being explosive in your actions

is the best way to get the most out of this workout. If you are not up for a challenge then take it slow. Jog up the hill, pace yourself through the squat jumps and lunges.

Day FOURFOCUS THOUGHT: I AM GRATEFUL FOR THE ABILITY TO USE MY BODY IN THE EXPRESSION OF HEALTH BY EXERCISE!YOGAI love searching Youtube for new yoga sessions. Check out my YouTube channel for more yoga/workout series to try and Holistic Helpful Hand Approved https://www.youtube.com/channel/UCoRl9vwtG1ohCQ7-grJsypw

Day FiveFocus thought: Just do it, don’t suffer regret!One leg deadlift curl-10repsInner push-ups-12repsWide push-ups-12reps3 way Kick(low medium high)-5xChest press-12repsJumping jacks-50repsMountain Climbers-30 seconds

Every time you see a (x) after the number that equals how many sets. To challenge yourself try more reps on your pushups.

Day SIXFOCUS THOUGHT: It feels great to release the negative from my body!Oblique v-ups-15 each sideBird dog- 20 reps In&outs-30 secondsSide Plank holds-30 secondsRenegade row- 20repsGlute bridge rollout-20 repsNotice your engagement while preforming bridge and bird dog. Feeling the engagement is key!

Day SevenFocus Thought: Today I will find 20 reasons I am grateful and list them throughout the day whenever I feel upset or down JOG/WALKSwitching between paces actually increases muscle development and speeds up metabolism far better then staying at one pace. Throw a sprint or two in the mix or some jump squats after every block. I focus on no more

than 5 miles while walking and not more than 2 miles if running at a faster pace.

Day EightFocus Thought: All I have is now!Over/Under Boat- 25repsSplit lunge jumps-10each legCalf raises-15repsTricep dips-15repsWalking pushups-4eachway/2setsV-Shoulder press-15reps

Day NINEFocus Thought: Every day I grow stronger!Superman pulses-30secs.Sliding arm outs-20 repsSliding ab rollouts- 10repsSide to side toe touch jumps-20repsFalling tower- 12repsFire Hydrant- 15 each legOne leg Bridge pulses-20 repsYou will need towels for slippery surfaces and paper plates for carpet

DAY TENFOCUS THOUGHT: DO SOMETHING TODAY THAT YOUR FUTURE SELF WILL THANK YOU FOR!REST DAY…WALK HIKE GET OUTSIDE PLAY BALL WHATEVER YOU LIKE BUT TAKE IT EASY…ITS YOUR DAY!

DAY ELEVEN Focus thought: You don’t have to be great to start, but you do have to start to be great!Wide pull-ups-12repsInner pullups-12repsButt kicks/High Knees/Jumping Jacks-20seconds each exercisePlank shoulder taps-50repsHandstand press-10reps

Day Twelve FOCUS THOUGHT: SUCCESS ALL DEPENDS ON THE SECOND LETTER!Cross Body Punch- 100 repsDumbbell Toe Touch-20repsHandstand shoulder taps-20reps

Seated Back Flys- 12repsHip thrust-12repsDumbbell wrist curls-10repsHammer front raises-12reps

DAY THIRTEEN FOCUS THOUGHT: The Body achieves what the mind believes!YOGA

DAY FOURTEENFocus thought: ITS NOT ABOUT HAVING TIME, ITS ABOUT MAKING TIME!Hill Sprints-8xBackward uphill jogs-8xPlank walks uphill-2x each sidePlank hip side to side-100 repsPlank side pulses-100repsHigh kicks- 20reps each legI like to just flow through my workouts so if I feel like knocking out 100 reps all at once I will…never happens lol. But these days are set up for you to play with as well do the work but switch up rotation. Keeps that body guessing.

Day FifteenFocus thought: The only bad workout is the one you didn’t do.Dive Bombers-15repsSuperman hold- 30secs.Hyper extension- 15repsIncline pushups-15repsBanana Roll switch crunch-20repsSide arm balance-60 second holdTriceps press side lay-15reps

Day SixteenFOCUS THOUGHT: There is no giant step to take; it is all the small steps that add up!Walk/Jog

DAY SEVENTEENFocus thought: Sweat cleanses from the inside; something a shower can never reach ;)Flutter kicks-50repsChin ups-15repsPush-ups-20repsBack extensions-20reps

Cross mountain climbers-30secs.Air bicycle on bar- 20 secs.Back bow/superman-10repsTable top-60secs.Frogger pulses-50reps

Day EighteenFocus thought: TAKE CARE OF YOUR BODY it’s the only place you have to live. YOGA

Day NineteenFOCUS THOUGHT: a RIVER CUTS THROUGH A ROCK not because of power because of persistence! High knees-40secs.Burpees-10repsButt kickers-30secsMt. climbers-40secondsWide pullups-12repsSki jumps-25reps

Day Twenty

FOCUS THOUGHT: Exercise EQUALS ENDORPHINS; endorphins equal happiness!Wide pushups-20repsPlie squats-30repsDiamond pushups-12repsChest press-12repsPullup-15repsShoulder tap plank-50repsCross body punch squat-100reps

DAY TWENTY-ONEFOCUS THOUGHT:BEING CHALLENGED In life is inevitable, being DEFEATED IS OPTIONALDumbbell Squats-25repsDumbbell Renegade row-20repsDumbbell Burpee-12repsDumbbell pushups side reach-12repsDumbbell toe touch-20reps

DAY Twenty-twoFOCUS THOUGHT:I can’t change yesterday, but I can change today!Reverse plank leg raises-50 reps

Jump squat-25repsSide plank crunch-15repsLying triceps extensions-12repsChin-ups – 15reps Knee tuck on bar-10reps

DAY TWENTY-THREEFocus thought:THE DIFFERENCE between Try and triumph is A LITTLE UMPH KickboxingSide kick-20 repsFront kick-20repsHook Upper cut- 20repsBack kick-20repsDunk squat/jab-20repsFoot shuffle/hit the deck-30secs.Knee/hand tap side lift-50 repsTwist high knees-30secs.Sumo squat-25reps

Twenty-FourFocus THOUGHT: THE BEST project you will EVER work on is YOU!

Front&Lateral shoulder raises-10repsHandstand pulses-30secsLunge pulses- each leg 30 secondsSumo pulses-60 secondsChin ups-15repsPlank shoulder taps-50 repsPushup oblique knee-20 reps

DAY TWENTY-FIVEFocus thought: EVERY STEP YOU TAKE is a step further from who you were AND CLOSER TOWHO YOU’RE BECOMING!YOGA

Day twenty-sixFOCUS THOUGT: I WOULD RATHER say I did it! Then I gave up Divebomber-20repsV-hold-30secsCalf raises-20repsPlank high/low-40 repsLeg lift pulse ups-20repsBulgarian split lunges-20reps

Day twenty-sevenFOCUS THOUGHT: Wake up every day saying “I CAN DO THIS!”RUN

Day twenty-eightFOCUS THOUGHT: today I will love myself enough to exercise!Wide pullups-15repsKnee raises on bar-20repsJumping jacks-100repsSide to side pullups-12repsLeg lift pulse ups-20repsHigh knees-60 secondsChin ups- 15repsKnee twist on bar- 20repsTuck jumps-30seconds

Day Twenty-nineFOCUS THOUGHT: Take pride in how far you have come. And have faith on how far you can go.Bike/walk

DAY THIRTY

Focus thought: EVERY DAY IN EVERY WAY I am getting better and better!Jump squats-20repsSuperman-40 secsJumping lunges-20repsHandstand pulses-30 secondsSki hops-30secondsPlank punches-30secondsPlank reach unders-12reps each sideInchworm-12reps

Congrats!!!!!! You made it! KEEP UP THE WORK AND ENJOY THE JOURNEY OF A FIT LIFESTYLE!!

Be on the lookout for, “That’s just crazy…TALK!” My upcoming book! Basically letting you in on my journey about love, fitness, lifestyle, thoughts, lessons, and being mom. Inspired by my heart to share and created by the mind to feel clarity and felt by the soul to supply peace. This book WILL

provide you with motivation, to live a fulfilled life and how I took control of my reality in order to do the same.Thank you for starting your wellness journey with me! You are your most important project!