ProVision Performance

Before you begin

Before measurement & photos

Baseline strength test

Stretching chart

Weekly learning - introduction

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

Exercise schedule. Week 1, day 4

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

Exercise schedule. Week 2, day 4

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

Exercise schedule. Week 3, day 4

Weekly learning - food prep

Mindset Exercise 4 - Guided Imaginary - Chapter 2

Nutrition plan

Extra recipe - Bacon & Egg in a Mug

Exercise schedule. Week 4, day 1

Exercise schedule. Week 4, day 2

Exercise schedule. Week 4, day 3

Exercise schedule. Week 4, day 4

Weekly learning- benefits of building muscle

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

Exercise schedule. Week 5, day 4

Weekly learning - muscle building rules

Mindset Exercise 6 - Guided Imaginary - Chapter 4

Nutrition plan

Extra recipe - Easy Salmon Cakes

Exercise schedule. Week 6, day 1

Exercise schedule. Week 6, day 2

Exercise schedule. Week 6, day 3

Exercise schedule. Week 6, day 4

Weekly learning - self talk

Mindset Exercise 7 - Guided Imaginary - Chapter 5

Nutrition plan

Extra recipe - Tuna lettuce wraps snack

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 - self reflection

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 - Coconut Bluberry Smoothie

Exercise schedule. Week 9, day 1

Exercise schedule. Week 9, day 2

Exercise schedule. Week 9, day 3

Exercise schedule. Week 9, day 4

Exercise schedule. Week 9, day 5

Weekly learning - green smoothie and soup

Extra recipe - Sweet potato wedges snack

Nutrition plan

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

Week 12, Baseline strength retest

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 Dessert

Exercise schedule. Week 14, day 1

Exercise schedule. Week 14, day 2

Exercise schedule. Week 14, day 3

Exercise schedule. Week 14, day 4

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 4

Exercise schedule. Week 15, day 3

Weekly learning - superfoods

Nutrition plan

Extra recipe - dark chocolate and almonds snack

Exercise schedule. Week 16, day 1

Exercise schedule. Week 16, day 2

Exercise schedule. Week 16, day 3

Exercise schedule. Week 16, day 4

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

18 Weekly learning - cheat meals

Nutrition plan

Extra recipe - Zucchini Sushi

Exercise schedule. Week 18, day 1

Exercise schedule. Week 18, day 2

Exercise schedule. Week 18, day 3

Weekly learning - comfort zone

Nutrition plan

Extra recipe - Peanut Tofu Wrap

Exercise schedule. Week 19, day 1

Exercise schedule. Week 19, day 2

Exercise schedule. Week 19, day 3

Weekly learning - your circle

Nutrition plan

Extra recipe - Yogurt-Fruit Parfaits

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 - Waffle with Spinach, Tomato & Feta

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 - Kombucha

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 - Indian Grain Bowls with Chicken & Veg

Exercise schedule. Week 23, day 1

Exercise schedule. Week 23, day 2

Exercise schedule. Week 23, day 3

Exercise schedule. Week 23, day 4

Week 24, Baseline strength retest

After measurement & photos

Nutrition plan

Extra recipe - Smoothies