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week three


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A healthy lifestyle is all about preparation. Spend time each Sunday getting ready for the week ahead with a self-care tip and a recommended recipe.

Spend 10 minutes in the sauna – twice.

The sauna is one of the most underutilized places in the club –  it helps remove toxins and other chemicals through our skin and via sweat by raising the body’s internal temperature to stimulate blood flow. Let this be your reminder to use it and often. Start with 10 minutes, and just rest, relax and breathe.

Protein Packed Muffins

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Makes 15 Serving | Prep time: 5 minutes | Cook time: 15 minutes
Nutritional Info | Cals: 106 | P: 8 | C: 11 | F: 3
Gluten-Free, Vegetarian


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Mistakes are inevitable. It’s what you do when mistakes happen that will impact your success. Tune in as Coach Anika shares her tips on what to do when you go off-plan.


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Body Weight Basics

This powerful equipment-free workout gives the basics of strength training so you can do it anywhere.

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Both cardio and resistance training play a critical role in every body transformation journey. To learn exactly how much you should do, and how, watch Coach Paul’s video below on the balance between cardio and resistance training.


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Find inspiration from past participants’ stories, learn what worked for them and cheer for their successes!

Sue Baldwin Front

Sue B. – Novi, MI

Anything is possible when you have the will, accountability partners providing encouragement and the determination to get back on track after a “holiday.” My new healthy life is off to a great start, and I feel absolutely contagious with the newfound spirit of well-being!


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Chunky Summer Salad

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Makes 12 Serving | Prep time: 15 minutes | Cook time: 0 minutes
Nutritional Info | Calories: 305 | Protein: 13 | Fat: 25 | Carbs: 9
 Gluten-Free, Dairy-Free



Body Weight Basics

This powerful equipment-free workout gives the basics of strength training so you can do it anywhere.

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Intro to Foam Rolling – Workout Workshop

If you already attended the Assessment Workout class, consider a complimentary Intro to Foam Rolling workshop instead. Once a mysterious technique used only by professional athletes, self-myofascial release helps to relieve muscle tightness and trigger points. Learn how this simple technique can be used before and after your workouts – even at home.

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check in along the way

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