14 Day Workout Challenge
Welcome to your Flourish and Nourish 14 Day Workout Challenge
I’m so happy you are here! Depending on your fitness levels this may be all you need to for the next 14 days, some of you may wish to add it on to your daily run or walk, or perhaps, you are adding it on to your regular workout. Whatever your reasons for being here, you are very welcome!
Can anyone do this 14-day workout challenge?
Yes! This 14 Day Workout Program is great for all fitness levels and all ages.
It is perfect if you need a kick start back into a fitness routine, or maybe you would like some accountability and structure.
There are two workout options:
The first option is a 14 day plan using the video workouts on YouTube. Simply click on the links in the pdf to connect to the video of the day and follow along with me.
The second option is more of a ‘do- it- yourself’ plan. There are three workouts for you to shape into a workout of your choice by adding resistance, repetitions or changing the speed.
You will find a link to each workout showing you the correct form and exercise options.
Can I mix and match between programs?
Absolutely! You do what feels good for you. Listen to your body, switch the workouts around depending on the time and energy you have that day. There is no wrong way to do this as long as you take rest days and listen to your body.
This workout challenge consists of a variety of workout formats, some are easier than others but each of them has options for modifications. You will find weight and strength training, HIIT, Tabata, cardio and park bench workouts, some of which you many never have done before so I urge you to go in with an open mind, try them, and if you don’t like them simply do a different one. Mixing up your exercise formats is important because it challenges your body in different ways, helping build a strong support structure and avoiding the dreaded fitness plateau.
What equipment do I need?
A set of dumbbells, an optional kettlebell and some minibands, but all workouts can be done using just your body weight.
The important stuff
Please make sure you warm up and cool down properly. Take the time to make the time, it is important and prevents injury.
As I said earlier, change out any exercise or workout that does not suit you or your body.
Before beginning any new exercise program you should consult with your physician. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Flourish and Nourish LLC recommends that you consult with your physician. Flourish and Nourish LLC is happy to answer any questions or give alternative recommendations for the exercises recommended. Listen to your body, you know it best.
Flourish and Nourish
Hi, I’m Zoë Dodds from Flourish and Nourish and I’m so happy you’re here. I am a successful health and life coach and also run my own fitness business. I live and breathe all things fitness, food, family and of course living your best life. I bring it all to you with a healthy dose of realism and love, I’m your biggest cheerleader. I would love to hear from you so drop me a line at firstname.lastname@example.org
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Zoe pushes you to your limits while coaching you and inspiring you all the way. She asks thoughtful questions that really allow you to soul search and find the you that you want to be. Whether it’s coaching or exercising, I’m grateful and feel blessed to have Zoe in my corner.
Zoe’s incredible passion for life and fitness motivates one to achieve health and wellness goals in a positive and fun setting. She deeply cares about her clients and their journeys. I highly recommend her services!
I am so grateful that I am able to be part of Zoe’s Tribe. I started Zoe’s class out of shape and weary of the format of the class as well as the level. I should not have worried. There is a class for everyone at Flourish and Nourish. Zoe is here to help me improve my health, stamina, form and shape. She is nothing but positive and enthusiastic. Zoe is very organized with workouts that are always unique and never boring. I love that we are able to work out outside. She constantly revisits her material and stays atop of fitness as well as health trends. She pays special attention to each of her fitness students, offering encouragement, modifications and advice with kindness and humor. I recommend Zoe’ s Flourish and Nourish program wholeheartedly.
As I returned home this morning and was making my latte, I thought about you and your business.
You have done such an amazing job (singlehandedly no less) in creating a beautiful, welcoming, loving and challenging environment for us all to push ourselves within. I truly am so impressed and proud of you for the little entity that you have built, not just the workout portion, but also the educational and informational forum that you provide, and the strong sense of community and sisterhood that you foster. I feel so incredibly fortunate to be able to take part in all that you create and provide, I just wanted to let you know that, and that I appreciate everything that you do every damned day 😘!
Zoe does an amazing job of interweaving friendly motivation with kick-your-butt workouts. She encourages you to push your limits and challenge yourself, with humor and pep. Zoe always puts health and well-being first and will adjust workouts to account for aches/pains or injuries.
Participants build both muscles and friendships in her classes. Zoe’s classes are the highlights of my week!
“What an experience! I can’t thank Zoe enough for helping me get rid off negatives emotions that kept me away from my full potential, all these years. Her empathy and professionalism are undeniable.”
Zoe is one of the most inspirational women I’ve ever met! She treats everyone with the utmost respect by her genuine interest in their lives. Her bubbly enthusiasm is pure motivation! I particularly like her new Flourish and Nourish newsletters. They come out on Saturday mornings, the perfect time for a little reflection on the previous week and the week to come. Her tips on nutrition have been a life changer for me!
High energy, GREAT workout, personalized coaching, motivating music and a positive, inspiring and FUN coach – Flourish and Nourish has it all. Zoe is incredible. Try a class or private session – you will not regret it and you will likely get ‘hooked’ in the best possible way!
I had the pleasure of working with Zoë through Life Coaching. It was incredible to finally speak to someone who truly heard me and understood the challenges I was facing. Zoë and I were able to have 3 sessions (via Skype). Her non-judgemental approach, kindness, generosity and patience made me feel so comfortable, I could fully explore exactly what I as allowing to hold me back. Zoë would not let me off the hook, when I continually tried to steer away from difficult situations and conversation. She gently gave me the courage to delve deeply into what was blocking me from living my best life, without fear. She was with me every step of the way.
Thank you for the harvest, I am now living my happy!
Working with Zoe has been profound. She has this extraordinary ability to ask probing questions that lead you to natural conclusions. Each session with her is an epiphany waiting to happen. I feel more vibrant, productive, and confident than I have in ages.