21 Day | Mind & Body Plan

21 Day | Mind & Body Plan

Happy new year!
Join us on this 21 day mind and body plan to start the new year feeling our very best!

CONCEPT
As a community, we will workout, meditate and journal EVERYDAY for 21 days.
While this is the preferred order, feel free to adjust according to your schedule.

AIM
It takes 21 days to create a habit.
Small, consistent steps for sustainable & long-lasting results.
Using our breath & mind-to-body-connection to feel our very best.

WORKOUT with Tasha Franken for 21 days
MEDITATE with Leo Max for 5 mins every day.
JOURNAL your thoughts onto a page daily

*This is the preferred order but feel free to adjust according to your schedule. The goal is to workout, meditate & journal everyday consecutively for 21 days.

I can't wait to see the shift and change in all of us at the end of the plan!
Tasha xx

Subscribe Share
21 Day | Mind & Body Plan
  • 21 Day Mind & Body Plan | Schedule

    275 KB

    Download & print your 21 day plan to keep track of your progress!
    (Printer friendly calendar)

  • I Love My Body

    Focus on loving your body in this quick 5 min meditation by Leo Max.

    If you're interested in learning more about Leo Max make sure to follow him on instagram @restorativehynosis or go to his website for more information on what he does!
    https://www.restorative-hypnosis.com

  • Uplifting Lazy Day

    Having a lazy day? Struggling to get motivated after the holidays?
    Start right here with this 25 min uplifting flow using no equipment!
    A simple but effective workout to get the week started.
    The perfect way to get back into your workout routine and fill up with new positive energy!

    For all out...

  • Classic Sideline Series

    Another classic sideline series! This is one of the most popular series on TF Studio.
    Join me in this full body workout to lengthen & tone, with emphasis on your obliques, butt, inner & outer thighs, and arms.
    This workout uses optional ankle weights but you can do it without & it will still be j...

  • Full Body Pilates Flow

    Join me for a 30 min full body Pilates flow using optional ankle weights.
    Lengthening & toning from head to toe whilst focusing on breath & mind body connection.
    A full body burn!
    New to T — F Studio? Videos are released every Monday and Friday at 12am PST! Weekly workout schedules are released i...

  • Express Full Body

    MY FAVE!
    Stretch, tone, breath and sculpt with me in this EXPRESS full body workout using your own bodyweight and a mat!
    Save this workout for any occasion, when you don't quite know what you feel like doing this will tone you in all the right areas!
    Do this workout at home or on the go!
    This wil...

  • Strong Upper Body & Posture

    As we all spend a lot of time at our desks and in front of our electronics this video is the perfect workout for anyone looking to improve their posture!!
    For 18 min we'll work on strengthening your upper body while improving overall mobility.
    For an extra challenge, you can add the resistance ba...

  • Uplifting Booty

    I wanted to call this happy booty workout but I though that would be weird! So here we are!!
    An uplifting booty workout!
    Yes it's a lower body focused workout, but more importantly it's an uplifting motivational video for those days you need a little extra push!
    Optional ankle weights added :)
    E...

  • Sideline Sculpt

    A sideline sculpt in 30 minutes using optional ankle weights that will truly lengthen and tone your whole body!
    In this video, we are working on our mind-to-body connection by focusing on our breath and moving with intention.
    Enjoy!
    Tasha xx

    For all outfit & equipment links go to
    www.tashafran...

  • I Love My Mind

    It's time to create positive thoughts and habits by loving your mind in this 5 min meditation by Leo Max.

    If you're interested in learning more about Leo Max make sure to follow him on instagram @restorativehynosis or go to his website for more information on what he does!
    https://www.restorativ...

  • Energizing Morning Boost

    The perfect way to start the day!
    Join me on this 27 min, full body energizing morning boost using optional 3lb hand weights.
    Move, breath and sculpt with me in this brand new Pilates flow that'll challenge you whilst leave you feeling stronger and calmer for the day ahead.

    For all outfit & equ...

  • Twist & Tone

    In this new workout video we're goin to focus on sculpting the core, twisting and toning everything towards the midline.
    Lengthening, strengthening and toning your waste all in one video!
    You wanted a new ab focused workout? you got it!
    A 30 min workout using optional ankle weights, equipment i...

  • Pilates HIIT

    For the cardio lovers out there!
    Join me on this cardio focused Pilates HIIT workout.
    Elevate your heart rate, boost your cardiovascular endurance and get your sweat on in this quick paced full body Pilates session.
    I hope you like it!
    Tasha xx
    T -- F

    For all equipment & outfit links head over ...

  • 40 Min Pilates Flow

    A very highly requested video!
    The perfect long workout more than 30 mins and less than an hour ;)
    40 mins of full body toning!
    A classic Pilates workout to strengthen, lengthen and sculpt from head to toe using optional ankle weights
    I can't wait for you to try this one, I think you're going ...

  • 15 Min Express Full Body

    A full body workout in just 15 mins.
    Perfect for those days that you’re not sure what you’re in the mood for. Focus on sculpting your abs, arms and butt in this quick but effective workout!

    For all outfit and equipment links
    Www.tashafranken.com/theshop

  • Soothing Pilates Flow (Thursday)

    This 40 min soothing pilates flow will help release any tension or stress that you might be be holding in your body.
    All you need is your own body weight and a mat as this workout will really focus on deep breathing while stretching out your muscles.
    This is the perfect workout to do in the eve...

  • Advanced Abs & Booty

    A new advanced series for anyone up to the challenge.
    We will be toning the core & glutes using optional pilates ball & ankle weights.
    All you need is 30 minutes and some extra motivation!

    New to T — F Studio? Videos are released every Monday and Friday at 12am PST! Weekly workout schedules a...

  • I Love My Energy

    Protect and love your energy in this quick, 5 min meditation by Leo Max.

    If you're interested in learning more about Leo Max make sure to follow him on instagram @restorativehynosis or go to his website for more information on what he does!
    https://www.restorative-hypnosis.com

  • Dynamic Standing Series

    A super very effective 30 min dynamic standing series to strengthen, lengthen & tone from head to toe.
    If you've done a standing series with me before then you already know they're always a little extra challenging. Now with added gliders you can expect to turn it up a more notch!
    Trust me you're...

  • 25 Min Full Body

    A full body workout with my favourite piece of equipment - the Pilates ball.
    This is a slow burn workout that will leave you feeling refreshed, energized, & toned!
    If you don't have a Pilates ball, you can always modify and use a pillow to create the same effect.
    Enjoy!!
    Tasha xx

    For all outfit ...

  • Express Pilates HIIT

    A fast paced express Pilates HIIT workout to elevate your heart rate in under 20 mins, using your own bodyweight!
    A quick but effective, full body burn when you're tight on time but still want to squeeze in a workout, this is it!
    New to T — F Studio? Videos are released every Monday and Friday at...

  • Mood Boosting Pilates

    Who doesn't love a good mood boosting workout?
    This is a 52 minute class that will sculpt your entire body whilst boosting your mood and leaving you feeling happy, accomplished and calm!
    This is the perfect workout for those days you might be feeling stressed, anxious, sad or down. We all have th...

  • Long Legs & Lifted Booty

    A 30 min lower body focused workout using optional ankle weights. Lengthen & tone your inner and outer thighs while sculpting and lifting your booty.
    This lower body focused workout is going to leave you feeling stronger and more toned. Trust me you're going to feel this one in the best way!

    F...

  • Full Body Lengthening & Toning

    A 25 min full body workout using the ankle weights.
    Equipment is always optional!
    Lengthen & tone your entire body in this Pilates series by using your breath and mind- body connection to feel the difference in every single move!
    Tasha xx
    T -- F

    For equipment, outfits and favorite products hea...