The Phoenix Workout Plan

    This workout plan is not what you think. This is not a physical workout plan, but a mental, emotional and spiritual plan. Many people to this day, still do not see the practice of self love and self worth as work. We are used to hearing work and our minds go to the idea of a 9-5 job, the gym or studying huge books. But it can be a challenge everyday to muster up the courage to tell yourself those beautiful three words, "I Love You." So I came up with an "Inner Workout" plan to help us get there!

    It's a 30 day challenge. The workouts range from mental, emotional and a very little physical, but it's all spiritual. The workouts are very short and manageable, so if you're a full time worker, a full time parent or even if you are full time depressed, these simple moves can help you get yourself to the place you want to be, as long as you accept it and allow it.

    If you are looking to rid yourself of any self doubt, self loathe, self harm, residuals from past traumas. If you are wanting to be in a healthier place mentally and emotionally, if you are looking to awaken yourself on a deeper level spiritually, if you are looking to nudge your way back to physical health, this is for you! If you need any extra encouragement or tips, please visit the community board.

    Please know that you got this! You can make the changes to peel back the layers of you that may no longer serve you, and be the best version of yourself. We are in this together.

Week One

Day One

Deep Breathing        3 Deep Breaths (3x)

Mirror Affirmations    3 “I Love You’s” (2x)

Meditation                 2-5 Minutes (1x) 

Day Two

Deep Breathing        3 Deep Breaths (3x)

Mirror Affirmations    3 “I Love You’s” (2x)

Stretching                 4 Minutes (1x)

Journalling               60 Sec Freewrite (1x)

Day Three

Deep Breathing        3 Deep Breaths (3x)

Mirror Affirmations    3 “I Love You’s” (2x)

Meditation                 2-5 Minutes(1x)

Day Four

Deep Breathing         3 Deep Breaths (3x)

Mirror Affirmations     3 “I Love You’s” (2x)

Stretching                  4 Minutes (1x)

Journalling                60 Sec Freewrite (1x)

Day Five

Deep Breathing         3 Deep Breaths (3x)

Mirror Affirmations    3 “I Love You’s” (2x)

Meditation                 2-5 Minutes (1x)

Day Six

Deep Breaths            3 Deep Breaths (3x)

Mirror Affirmations    3 “I Love You’s” (2x)

Stretching                  4 Minutes (1x)

Journalling                60 Sec Freewrite (1x)

Day Seven

Deep Breaths            3 Deep Breaths (3x)

Mirror Affirmations    3 “I Love You’s” (2x)

Meditations               2-5 Minutes (1x)

Week Two

Day Eight

Deep Breathing          5 Deep Breaths (3x)

Mirror Affirmations     5 “I Love You’s” (2x)

Meditation                  2-5 Minutes (2x)

Day Nine

Deep Breathing        5 Deep Breaths (3x)

Mirror Affirmations    5 “I Love You’s” (2x)

Stretching                  4 Minutes (2x)

Journalling                60 Sec Freewrite (2x)

Day Ten

Deep Breathing         5 Deep Breaths (3x)

Mirror Affirmations    5 “I Love You’s” (3x)

Meditation                 2-5 Minutes (2x)

Day Eleven

Deep Breathing        5 Deep Breaths (3x)

Mirror Affirmations    5 “I Love You’s” (2x)

Stretching                 4 Minutes (2x)

Journalling               60 Sec Freewrite (2x)

Day Twelve

Deep Breathing         5 Deep Breaths (3x)

Mirror Affirmations    5 “I Love You’s” (2x)

Meditation                 2-5 Minutes (2x)

Day Thirteen

Deep Breathing        5 Deep Breaths (3x)

Mirror Affirmations    5 “I Love You’s” (2x)

Stretching                 4 Minutes (2x)

Journalling               60 Sec Freewrite (2x)

Day Fourteen

Deep Breathing         5 Deep Breaths (3x)

Mirror Affirmations    5 “I Love You’s” (2x)

Meditation                 2-5 Minutes (2x)

Week Three

Day Fifteen

Deep Breathing        7 Deep Breaths (3x)

Mirror Affirmations    5 “I Accept You’s” (2x)

Stretching                 7 Minute (1x)

Journalling                60 Sec Freewrite (3x)

Day Sixteen

Deep Breathing        7 Deep Breaths (3x)

Mirror Affirmations    5 “I Accept You’s” (2x)

Meditation                 5-7 Minutes (2x)

Day Seventeen

Deep Breathing        7 Deep Breaths (3x)

Mirror Affirmations    5 “I Accept You’s” (2x)

Stretching                 7 Minute (1x)

Journalling                60 Sec Freewrite (3x)

Day Eighteen

Deep Breathing        7 Deep Breaths (3x)

Mirror Affirmations    5 “I Accepts You’s” (2x)

Meditations               5-7 Minutes (2x)

Day Nineteen

Deep Breathing        7 Deep Breaths (3x)

Mirror Affirmations    5 “I Accept You’s” (2x)

Stretching                 7 Minute (1x)

Journalling                60 Sec Freewrite (2x)

Day Twenty

Deep Breathing        7 Deep Breaths (3x)

Mirror Affirmations    5 “I Accept You’s” (2x)

Meditations               5-7 Minutes (2x)

Day Twenty One

Deep Breathing        7 Deep Breaths (3x)

Mirror Affirmations    5 “I Accept You’s” (2x)

Stretching                 7 Minute (1x)

Journalling               60 Sec Freewrite (2x)

Week Four

Day Twenty Two

Deep Breathing        9 Deep Breaths

Mirror Affirmations    7 “I Accept You’s” (2x)

Meditation                 7-10 Minutes (2x)

Stretching                  7 Minutes (2x)

Journalling                2 Minute Write (2x)

Day Twenty Three

Deep Breathing        9 Deep Breaths (3x)

Mirror Affirmations    7 “I Accept You’s” (2x)

Meditation                 7-10 Minutes (2x)

Stretching                  7 Minutes (2x)

Journalling                2 Minute Write (2x)

Day Twenty Four

Deep Breathing        9 Deep Breaths (3x)

Mirror Affirmations    7 “I Accept You’s” (2x)

Meditation                 7-10 Minutes (2x)

Stretching                  7 Minutes (2x)

Journalling                2 Minute Write (2x)

Day Twenty Five

Deep Breathing        9 Deep Breaths (3x)

Mirror Affirmations    7 “I Accept You’s” (2x)

Meditation                 7-10 Minutes (2x)

Stretching                 7 Minutes (2x)

Journalling                2 Minute Write (2x)

Day Twenty Six

Deep Breathing        9 Deep Breaths (3x)

Mirror Affirmations    7 “I Accept You’s” (2x)

Meditation                 7-10 Minutes (2x)

Stretching                  7 Minutes (2x)

Journalling                2 Minute Write (2x)

Twenty Seven

Deep Breathing        9 Deep Breaths (3x)

Mirror Affirmations    7 “I Accept You’s” (2x)

Meditation                 7-10 Minutes (2x)

Stretching                  7 Minutes (2x)

Journalling                2 Minute Write (2x)

Day Twenty Eight

Deep Breathing        9 Deep Breaths (3x)

Mirror Affirmations    7 “I Accept You’s” (2x)

Meditation                 7-10 Minutes (2x)

Stretching                  7 Minutes (2x)

Journalling                2 Minute Write (2x)

Week Five

Day Twenty Nine

Deep Breathing         1 Deep Breath (3x)

Mirror Affirmations    1 “I Love You” 1 “I Accept You”(1x)

Meditation                 1-5 Minutes (2x)

Stretching                  1-5 Minutes (1x)

Journaling                 60 Sec Freewrite (1x)

Push-Ups                  1-5 Push Ups (2x)

Day Thirty

Deep Breathing        1 Deep Breath (3x)

Mirror Affirmations    1 “I Love You” 1 “I Accept You”(1x)

Meditation                 1-5 Minutes (2x)

Stretching                 1-5 Minutes (1x)

Journaling                60 Sec Freewrite (1x)

Push-Ups                  1-5 Push Ups (2x)