4 Week Mindful Pilates Christmas challenge

Embark on a four-week challenge centered around the four core intentions advocated by Deepak Chopra: fostering a joyful and energetic body, cultivating a loving and compassionate heart, maintaining a reflective and alert mind, and embracing a sense of lightness of being.

I invite you to commence each day with brief mindfulness grounding video that focus on these four intentions.

Each week, practice the specific Mudra before you start your day or workout. Mudras are symbolic hand gestures or body positions commonly used in meditation and yoga to channel energy and enhance physical and mental well-being. In Vedic traditions, each finger corresponds to a distinct elemental energy: Ring finger for Earth, Pinky for Water, Thumb for Fire, Pointer finger for Air, and Middle finger for Space.

This challenge is designed to infuse mindfulness, stability, and health into the festive season, allowing you to experience both calmness and vitality. The emphasis is not on intense workouts but on discovering and appreciating our body’s form while navigating through the festivities, buffets, and indulgences. Let’s remember the true spirit of Christmas and engage in activities without guilt, approaching exercise as a way to care and honour our body.

The workouts in these four weeks concentrate on toning, cardio, and specifically targeting the glutes and abs to counterbalance sedentary positions. I’ve thoughtfully combined the weeks to provide a sense of balance and guidance. Remember to include stretching and short yoga flows in your routine. A calm mind fosters a serene body, reducing our susceptibility to addictive behaviours or situations that may impact our well-being.

For any questions, you can always contact me,
Enjoy the journey, and I look forward to seeing you on the mat.

With love,
Paola x

WEEK 1: FOR A JOYFUL ENERGETIC BODY

Before you start, plan one self care activity you can include any day this week; anything that makes you feel good and relaxed count.

EVERY MORNING THIS WEEK: Mudra, Mantra & Breathing

DAY 1:

DYNAMIC PILATES FOCUSED ON ABS & GLUTES

DAY 2:

STRETCHING FLOW + DYNAMIC PILATES FOCUSED ON CORE

DAY 3:

DYNAMIC PILATES FOCUSED ON UPPER BODY AND CORE

DAY 4:

WALK & CONNECT WITH NATURE

REST & WALK

20 min

DAY 5:

CARDIO/DYNAMIC PILATES FLOW FULL BODY

DAY 6:

CHOOSE ONE OF THESE TWO FLOWS, PLEASE.

DAY 7: YOGA FLOW FOR THE CIRCULATORY SYSTEM AND THEN PLEASE PICK ONE

OF THE MINDFULNESS VIDEOS HERE. JOURNALING AND LIVE TODAY WITH A JOYFUL ENERGETIC BODY.

12 MIN Yoga poses for circulatory system
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These 4 poses can help improve circulation to the digestive, […]

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WEEK 2: FOR A LOVING, COMPASSIONATE HEART

Before you start week 2, plan one self care activity you can include this week, choose the activity, the time and allocate it in your diary.

EVERY MORNING THIS WEEK: Mudra, Mantra & Breathing

DAY 1:

DYNAMIC PILATES ABS & GLUTES

21 MIN Abs & Glutes with ring and ball
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Calm and effective session to work on your core and […]

DAY 2:

CARDIO & DYNAMIC FULL BODY

25 MIN Cardio & Dynamic: Find your flow
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This flow is complete and perfect if you are short […]

DAY 3:

DYNAMIC PILATES UPPER BODY AND CORE

30 MIN Dynamic Flow: Abs + Arms ( No Push Ups)
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This class will focus on core & upper body, using […]

DAY 4:

WALK & CONNECT WITH NATURE

REST & WALK

20 min

DAY 5:

STRETCHING FLOW

18 MIN Full Body Stretching Flow (no props)
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This class will lengthen your body from head to toe. […]

DAY 6:

CHOOSE ONE OF THESE TWO FLOWS, PLEASE.

19 MIN Cardio Toning & Sculpting (No props)
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Sweat & sculpt with this Pilates/Fitness workout. You don’t need […]

DAY 7:

YOGA FLOW FOR THE DIGESTIVE SYSTEM AND THEN, PLEASE

PICK ONE OF THE MINDFULNESS VIDEOS HERE. JOURNALING AND LIVE TODAY WITH A LOVING COMPASSIONATE HEART.

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WEEK 3: FOR A REFLECTIVE ALERT MIND

Before you start week 3, plan one self care activity you can include this week, choose the activity, the time and allocate it in your diary.

EVERY MORNING THIS WEEK: Mudra, Mantra & Breathing

DAY 1:

DYNAMIC PILATES ABS AND GLUTES

DAY 2:

DYNAMIC PILATES FULL BODY

DAY 3:

CARDIO PILATES FULL BODY

23 MIN Cardio Athletic Pilates
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This class is a combo between fitness/cardio sequences to increase […]

DAY 4:

WALK & CONNECT WITH NATURE

REST & WALK

20 min

DAY 5:

DYNAMIC PILATES ABS AND LOWER BODY

10 MIN Express Abs with towel
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Feel the Pilates abs burn in this 10 min abs […]

15 MIN Legs toning
NEW
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This 15 min lower body Pilates class  incorporates the use […]

DAY 6:

CHOOSE ONE OF THESE TWO FLOWS PLEASE.

26 MIN Stretching flow
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A full body stretching class you can use during the […]

Elongate, Stretch and Back Care (with the foam roller)
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Enjoy this full body restorative class on the foam roller. […]

DAY 7:

YOGA FLOW FOR THE CIRCULATORY SYSTEM

THEN, PICK ONE OF THE MINDFULNESS VIDEOS HERE. JOURNALING AND LIVE TODAY WITH A REFLECTIVE ALERT MIND.

12 MIN Yoga poses for circulatory system
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These 4 poses can help improve circulation to the digestive, […]

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WEEK 4: FOR LIGHTNESS OF BEING

Before you start week 4, plan one self care activity you can include this week, choose the activity, the time and allocate it in your diary.

EVERY MORNING THIS WEEK: Mudra, Mantra & Breathing

DAY 1:

DYNAMIC PILATES ABS AND GLUTES

22 MIN Abs & Glutes -Toning & Stretch with the Pilates Ball
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Toning and stretching with the Pilates ball. Join me in […]

DAY 2:

DYNAMIC PILATES FULL BODY

25 MIN Full Body Sculpt with the Ring
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Join me in this graceful and dynamic ring-based sculpting and […]

DAY 3:

CARDIO PILATES FULL BODY

34 MIN Sculpt, Sweat, Stretch (no props)
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An energetic & grounded class combined together. Find your control […]

DAY 4:

WALK & CONNECT WITH NATURE

REST & WALK

20 min

DAY 5:

DYNAMIC PILATES CORE & LOWER BODY

14 MIN Pure Glutes
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This is a pure dynamic Pilates class focused on lower […]

14 MIN Pure Core Pilates (light weights optional)
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This session focuses on core using the light weights for […]

DAY 6:

CHOOSE ONE OF THESE TWO FLOWS, PLEASE.

24 MIN Toning & Restoring (foam roller & mini band)
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This 24 minute workout is a great balance between toning […]

15 MIN Full Body Stretching with the Foam Roller
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Perfect class to do on your weekend to release stress […]

DAY 7:

YOGA FLOW FOR THE DIGESTIVE SYSTEM.

THEN, PICK ONE OF THE MINDFULNESS VIDEOS HERE. JOURNALING AND LIVE TODAY WITH LIGHTNESS OF BEING.

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NUTRITION TIPS

Healthy 1 or 2 days Detox post 24th-25th-26th
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A plant-based detox after Christmas can be a great way […]