ProVision Performance

Before you begin

Baseline fitness test

Before measurement & photos

Stretching chart

Weekly learning - intro

Mindset Exercise 1 - Mindset and happiness

Nutrition Plan

Extra recipe - Anti-inflammatory Cherry-Spinach Smoothie

Exercise schedule - week 1, day 1

Exercise schedule - week 1, day 2

Exercise schedule - week 1, day 3

Weekly learning - nutrition & macros

Mindset Exercise 2 - Mindfulness for Beginners

Nutrition Plan

Extra recipe - Avocado Egg Salad

Exercise schedule - week 2, day 1

Exercise schedule - week 2, day 2

Exercise schedule - week 2, day 3

Weekly learning - incidental exercise

Mindset Exercise 3 - Guided Imaginary - Chapter 1

Nutrition Plan

Extra recipe - Berry-Lemon Ice Pops

Exercise schedule - week 3, day 1

Exercise schedule - week 3, day 2

Exercise schedule - week 3, day 3

Weekly learning - food prep

Mindset Exercise 4 - Guided Imaginary - Chapter 2

Nutrition Plan

Extra recipe - Coconut Blueberry Smoothie

Exercise schedule - week 4, day 1

Exercise schedule - week 4, day 2

Exercise schedule - week 4, day 3

Weekly learning - benefits of muscle building

Mindset Exercise 5 - Guided Imaginary - Chapter 3

Nutrition Plan

Extra recipe - Cream of Broccoli Soup

Exercise schedule - week 5, day 1

Exercise schedule - week 5, day 2

Exercise schedule - week 5, day 3

Weekly learning - muscle building rules

Mindset Exercise 6 - Guided Imaginary - Chapter 4

Nutrition Plan

Extra recipe - Bacon & Egg in a Mug

Exercise schedule - week 6, day 1

Exercise schedule - week 6, day 2

Exercise schedule - week 6, day 3

Weekly learning - self talk

Mindset Exercise 7 - Guided Imaginary - Chapter 5

Nutrition Plan

Extra recipe - Easy salmon cakes

Exercise schedule - week 7, day 1

Exercise schedule - week 7, day 2

Exercise schedule - week 7, day 3

Exercise schedule - week 7, day 4

Weekly learning - reflection email

Nutrition Plan

Extra recipe - 2 Ingredient peanut butter banana ice cream

Exercise schedule - week 8, day 1

Exercise schedule - week 8, day 2

Exercise schedule - week 8, day 3

Exercise schedule - week 8, day 4

Weekly learning - hormones

Nutrition Plan

Extra recipe - sweet potato wedges

Exercise schedule - week 9, day 1

Exercise schedule - week 9, day 2

Exercise schedule - week 9, day 3

Exercise schedule - week 9, day 4

Weekly learning - green smoothie and soup

Nutrition Plan

Extra recipe - tuna lettuce wraps

Exercise schedule - week 10, day 1

Exercise schedule - week 10, day 2

Exercise schedule - week 10, day 3

Exercise schedule - week 10, day 4

Weekly learning - intermittent fasting

Nutrition Plan

Extra recipe - Infused water recipes

Exercise schedule - week 11, day 1

Exercise schedule - week 11, day 2

Exercise schedule - week 11, day 3

Exercise schedule - week 11, day 4

Weekly learning - baseline testing repeat

Fitness retest 1

Nutrition Plan

Extra recipe - Greek Stuffed Eggplant

Exercise schedule - week 12, day 1

Exercise schedule - week 12, day 2

Exercise schedule - week 12, day 3

Exercise schedule - week 12, day 4

Weekly learning - sleep

Nutrition Plan

Extra recipe - lemon and coriander hummus

Exercise schedule - week 13, day 1

Exercise schedule - week 13, day 2

Exercise schedule - week 13, day 3

Exercise schedule - week 13, day 4

Weekly learning - mental health

Nutrition Plan

Extra recipe - Warm Chocolate Pudding

Exercise schedule - week 14, day 1

Exercise schedule - week 14, day 2

Exercise schedule - week 14, day 3

Exercise schedule - week 14, day 4

Exercise schedule - week 14, day 5

Weekly learning - creatine

Nutrition Plan

Extra recipe - pesto chicken bake

Exercise schedule - week 15, day 1

Exercise schedule - week 15, day 2

Exercise schedule - week 15, day 3

Exercise schedule - week 15, day 4

Exercise schedule - week 15, day 5

Weekly learning - superfoods

Nutrition Plan

Extra recipe - dark chocolate and almonds

Exercise schedule - week 16, day 1

Exercise schedule - week 16, day 2

Exercise schedule - week 16, day 3

Exercise schedule - week 16, day 4

Exercise schedule - week 16, day 5

17 Weekly learning - stretching

Nutrition Plan

Extra recipe - Easy Miso-Chicken Ramen

Exercise schedule - week 17, day 1

Exercise schedule - week 17, day 2

Exercise schedule - week 17, day 3

Exercise schedule - week 17, day 4

Exercise schedule - week 17, day 5

Weekly learning - cheat meals

Nutrition Plan

Extra recipe - Peanut Tofu Wrap

Exercise schedule - week 18, day 1

Exercise schedule - week 18, day 2

Exercise schedule - week 18, day 3

Exercise schedule - week 18, day 4

Exercise schedule - week 18, day 5

Weekly learning - comfort zone

Nutrition Plan

Extra recipe - Yogurt-Fruit Parfaits

Exercise schedule - week 19, day 1

Exercise schedule - week 19, day 2

Exercise schedule - week 19, day 3

Exercise schedule - week 19, day 4

Weekly learning - your circle

Nutrition Plan

Extra recipe - Waffle with Spinach, Tomato & Feta

Exercise schedule - week 20, day 1

Exercise schedule - week 20, day 2

Exercise schedule - week 20, day 3

Exercise schedule - week 20, day 4

Weekly learning - adapted thermogenesis

Nutrition Plan

Extra recipe - Kombucha

Exercise schedule - week 21, day 1

Exercise schedule - week 21, day 2

Exercise schedule - week 21, day 3

Exercise schedule - week 21, day 4

Weekly learning - fitness myths

Nutrition Plan

Extra recipe - Indian Grain Bowls with Chicken & Veg

Exercise schedule - week 22, day 1

Exercise schedule - week 22, day 2

Exercise schedule - week 22, day 3

Exercise schedule - week 22, day 4

Weekly learning - interval vs steady state cardio

Nutrition Plan

Extra recipe - Smoothies

Exercise schedule - week 23, day 1

Exercise schedule - week 23, day 2

Exercise schedule - week 23, day 3

Exercise schedule - week 23, day 4

Fitness retest 2

After measurement & photos

Nutrition Plan

Extra recipe - Zucchini Sushi

Exercise schedule - week 24, day 1

Exercise schedule - week 24, day 2

Exercise schedule - week 24, day 3