Week 1 – Vision & Alignment Kickoff
Week 2 – Hormones & Anti-inflammatory nutrition
Week 3 – Massage and Recovery
Week 4 – Skin and Glow
Week 5 – Spine Health
Week 6 – Glow up week
Sharon - Week 1
🔸 Sharon – Wheel of Life + Life Structure
🎯 Purpose: Guide clients to reflect on their current life balance and identify where they need support.
Deliverables:
🎥 Video: “Wheel of Life: Rebalancing Your Priorities”
🧭 Worksheet: Printable or Google Doc version of the Wheel of Life
📱 Post 1: How to use the Wheel of Life to bring more peace into your week
📱 Post 2: “Mini Wins” and how to build a structure that feels good
💡 Optional Glow Tips:
Pick 1 area from your Wheel of Life to nourish this week
Add a 10-minute “me time” block to your day
Plan 3 wins for the week that don’t involve weight or workouts
Hope - Week 2
🧬 Week 2 – Hormone Reset with Dr. Hope
Theme: Understanding Hormonal Imbalance & Taking Medical-Backed Action
🎥 Video Title:
“3 Signs You May Have a Hormonal Imbalance”
Video Talking Points:
1️⃣ Constant fatigue even after 7–8 hours of sleep
2️⃣ Stubborn belly fat and difficulty losing weight despite exercise
3️⃣ Mood swings or anxiety that spike before your cycle or during stressful periods
🩺 Quick education: what hormones may be involved (cortisol, estrogen, progesterone, insulin), why these signs matter, and why women in their 30s–50s often miss them.
🧠 Call to action: Track symptoms this week and start noticing patterns in your energy, cycle, sleep, and cravings.
📱 Social Media Post:
Post Title: How Stress Wreaks Hormonal Havoc (And What You Can Do About It)
Caption Example:
When you’re under chronic stress, your body produces more cortisol, which throws off your entire hormonal system. This can:
Increase belly fat storage
Disrupt sleep and recovery
Lead to cravings, mood swings, and burnout
💡 Glow Tips – Vitamins & Medical Must-Haves:
Magnesium glycinate: supports stress recovery and sleep
Omega-3s: reduce inflammation & support hormone production
Vitamin D3 + K2: boosts mood, immune system, and hormone balance
B-complex: vital for energy metabolism and stress response
Probiotics: gut health = hormone health
🩺 Bonus Tip: Get labs drawn to check Vitamin D, B12, thyroid, and cortisol if symptoms persist.
Crystal - Week 3
💆♀️ Week 3: Release & Reset with Crystal (Licensed Massage Therapist)
Theme: Self-Massage, Trigger Points & Tension Relief
Stress doesn’t just live in your mind—it shows up in your body. This week, Crystal is helping you reconnect to your physical body by teaching simple self-massage and trigger point techniques to release pain, reduce stiffness, and improve recovery.
🧠 What You’ll Learn:
How to identify common trigger points in the shoulders, neck, glutes, and feet
Simple tools (like a tennis ball, foam roller, or massage gun) to release tight areas
How daily self-massage can boost circulation, reduce inflammation, and help you recover faster
🎥 Featured Video:
“Self-Massage & Trigger Point Release: Feel Better in 5 Minutes”
Crystal demonstrates hands-on techniques for your most common tight spots—no massage table required.
📱 Social Highlights This Week:
Post 1: What are trigger points and why you need to release them
Post 2: Foam rolling vs. massage gun: what works best for your body
Sara - Week 4
✨ Week 4: Glow from Within with Sara (Med Spa Specialist)
Theme: Skin Health, Hydration & Daily Radiance
Your skin is a reflection of your internal health—and this week we’re giving it some extra love. Sara from the Med Spa is here to walk you through a simple skincare routine and share expert-recommended products that make a difference (without overwhelming your routine).
💖 What You’ll Learn:
How to build a basic skincare routine that fits your lifestyle
Key ingredients to look for in products (and what to avoid)
How to reduce inflammation and dullness with consistent self-care
🎥 Featured Video with Sara:
“Your 5-Minute Daily Skincare Routine: Simple Steps for Glowing Skin”
Sara shows how to build a basic, effective skincare routine using trusted products—perfect for busy women who want results without the stress.
📱 Social Highlights This Week:
Post 1: Top 3 Med Spa-Approved Products for Glowing Skin
Post 2: AM vs. PM Skincare: What You Should Actually Be Doing
(Optional 3rd Post: Hydration tips for radiant skin)
Dr. Jayme - Week 5
💪 Week 5 – Healthy Spine, Better Life
Lead: Dr. Jayme (Chiropractor)
Theme: Posture, Spinal Health, and Daily Movement
🎯 Focus:
Help clients reconnect with their posture and learn simple stretches to reduce tension, prevent injury, and support daily movement—especially for those sitting or standing all day.
📦 Deliverables:
🎥 Video Lesson:
Title: “Stretch, Align, and Thrive: Healthy Spine Habits”
Cover how poor posture leads to pain and energy drain
Demonstrate 3–4 beginner-friendly daily spinal mobility stretches (can be done at home or work)
📱 Social Media Posts:
Post 1: “Top 3 Everyday Habits That Hurt Your Spine (and What to Do Instead)”
Post 2: “Quick Posture Check: 1-Minute Fixes You Can Do at Your Desk”
Tonya - Each week
Week 1
Vision and Alignment Kick off
TONYA – Vision board zoom Tuesday 7:00pm
Hot girl walk challenge (Daily movement + Mindset)
Week 2
Glow & Gut Reset Challenge (anti-inflammatory eating and digestion support)
Tonya – Anti-inflammatory Guide and Blog
Week 3
Tonya -Glow tip
Roll your feet with a tennis ball while brushing your teeth
Use gentle gua sha on your neck and jawline before bed
Week 4
Glow from with-in challenge (Hydration and self care)
Tonya will guide you on how hydration and quality sleep work behind the scenes to keep your skin glowing and your energy high.
💡 Glow Tips from Tonya:
Hydrate like a Glow Queen: Aim for half your body weight in ounces of water daily. Add lemon or cucumber for a refreshing bonus.
Create a PM Sleep Routine: Dim lights, wash your face, sip herbal tea, and get to bed before 10 PM for better skin repair.
Week 5
💡 Glow Tips from Tonya:
Bolster Yoga Stretch: Add a supported backbend using a bolster or rolled blanket under your spine to gently open the chest and improve posture. Hold for 3–5 minutes with deep breathing.
🧘♀️ Movement-Based Tips
Do a Morning Cat-Cow Flow: 60 seconds of gentle spinal flexion and extension can reduce stiffness and improve mobility for the day ahead.
Week 6
🎥 Featured Video with Tonya:
“Glow Week Game Plan: How to Finish Strong & Feel Amazing”
You’ll walk participants through:
Final tips to reduce bloat and inflammation (hydration, movement, sleep, nutrition)
How to take powerful progress photos
Setting post-challenge intentions (keep the glow going!)
Mindset shift: confidence comes from consistency
Week 1: Foundation Week – “Prep & Prime”
Set intentions & goals
Take starting measurements/photos
Learn how to track progress gently
Gentle detox tips (hydration, sleep, food awareness)
Introduction to the online portal (GLOW hub, course setup, journal, workouts)
—————
Vision and Alignment Kick off
TONYA – Vision board zoom Tuesday 7:00pm
Hot girl walk challenge (Daily movement + Mindset)
—–
Sharon – Wheel of life
Week 2 – Hormones, Stress, Anti-inflammatory Nutrition
This week, we’re diving into the science behind hormonal health—because your hormones directly affect your energy, mood, metabolism, and ability to lose weight. Dr. Hope, our expert hormone doctor, is here to help you understand what your body might be trying to tell you.
🔬 What You’ll Learn:
The 3 most common signs of hormonal imbalance (and what to do about them)
How stress and inflammation disrupt your hormones
Medical-backed tips to begin rebalancing your body naturally
—————
Hope – Stress and Hormone imbalances
Glow & Gut Reset Challenge (anti-inflammatory eating and digestion support)
Tonya – Anti-inflammatory Guide and Blog
💆♀️ Week 3: Release & Reset
Self-Massage & Trigger point Release (Crystal)
🧘♀️ Additional Recovery Sessions with Tonya:
To fully support your body this week, Tonya is guiding you through two recovery-based classes:
Foam Rolling Flow: A 10–15 minute follow-along video targeting hips, back, and legs
Gentle Recovery Yoga: 20–30 minutes of mobility + breathwork to reset your nervous system
Tonya -Glow tip
Roll your feet with a tennis ball while brushing your teeth
Use gentle gua sha on your neck and jawline before bed
Week 4 – Glowing Skin
Sara – Skin care routine and products
Glow from with-in challenge (Hydration and self care)
Tonya will guide you on how hydration and quality sleep work behind the scenes to keep your skin glowing and your energy high.
💡 Glow Tips from Tonya:
Hydrate like a Glow Queen: Aim for half your body weight in ounces of water daily. Add lemon or cucumber for a refreshing bonus.
Create a PM Sleep Routine: Dim lights, wash your face, sip herbal tea, and get to bed before 10 PM for better skin repair.
Week 5: Strong Spine, Strong Body
Theme: Spinal Health, Posture & Simple Daily Stretches
Your spine is your body’s foundation—and this week we’re focusing on keeping it healthy, supported, and pain-free. Dr. Jayme brings her chiropractic expertise to help you understand why posture matters and what you can do daily to support your back and nervous system.
Dr. Jayme –
How posture affects energy, digestion, mood, and performance
What poor spinal alignment looks and feels like (and how to fix it)
💡 Glow Tips from Tonya:
Bolster Yoga Stretch: Add a supported backbend using a bolster or rolled blanket under your spine to gently open the chest and improve posture. Hold for 3–5 minutes with deep breathing.
🧘♀️ Movement-Based Tips
Do a Morning Cat-Cow Flow: 60 seconds of gentle spinal flexion and extension can reduce stiffness and improve mobility for the day ahead.
Glow Week!
Theme: Soft Peak Week • Progress Celebration • Lifestyle Momentum
You’ve made it to the final week—and now it’s time to pull everything together. Glow Week is your chance to reset your focus, shed the final bit of bloat, reflect on how far you’ve come, and confidently step into your next chapter.
Think of this as a soft “peak week”—designed to help you feel leaner, lighter, and more aligned without stress or restriction.
🎥 Featured Video with Tonya:
“Glow Week Game Plan: How to Finish Strong & Feel Amazing”
You’ll walk participants through:
Final tips to reduce bloat and inflammation (hydration, movement, sleep, nutrition)
How to take powerful progress photos
Setting post-challenge intentions (keep the glow going!)
Mindset shift: confidence comes from consistency
