21 DAY MIND & BODY

21 DAY MIND & BODY

Join us on this 21 day mind and body plan to feel your very best!

CONCEPT
You 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 and long-lasting results.
Using our breath and 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

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21 DAY MIND & BODY
  • I Love My Body | 21 Day Mind & Body | Week 1 Meditation

    Focus on loving your body in this quick 5 min meditation by Leo Max. Do this once a day for the first week of this program :) I love to do my meditation right before my mind dump journal session!

    If you're interested in learning more about Leo Max make sure to follow him on instagram @restorativ...

  • Uplifting Lazy Day | 21 Day Mind & Body | Day 1

    Welcome to Day 1 of the 21 Day Mind & Body plan! We are starting it off with an uplifting lazy day pilates class. Having a lazy day? Struggling to get motivated? Start right here with this 25 min uplifting flow using no equipment! A simple but effective workout to start the program off and the pe...

  • Classic Sideline Series | 21 Day Mind & Body | Day 2

    Day 2 of the 21 Day Mind & Body program! Join me in this full body classic sideline series 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 just as effective. You're goin...

  • Full Body Pilates Flow | 21 Day Mind & Body | Day 3

    Join me for a 30 min full body Pilates flow using optional ankle weights for day 3 of the 21 Day Mind & Body program! We will be lengthening & toning from head to toe whilst focusing on breath & mind body connection. A full body burn! Remember to do your daily journal and meditation xx

    For all o...

  • Express Full Body | 21 Day Mind & Body | Day 4

    MY FAVE for day 4! Stretch, tone, breath and sculpt with me in this EXPRESS full body workout using your own bodyweight and a mat! This will be your new go to :)

    Tasha xx

    For all outfit & equipment links
    www.tashafranken.com/theshop

  • Strong Upper Body & Posture | 21 Day Mind & Body | Day 5

    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 | 21 Day Mind & Body | Day 6

    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 in week 1 of this program. Enjoy!

    ...

  • Sideline sculpt | 21 Day Mind & Body | Day 7

    For day 7 we're doing 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 lin...

  • I Love My Mind | 21 Day Mind & Body | Week 2 Meditation

    It's time to create positive thoughts and habits by loving your mind in this 5 min meditation by Leo Max. Do this daily for the second week of this program :)

    If you're interested in learning more about Leo Max make sure to follow him on instagram @restorativehynosis or go to his website for mor...

  • Energizing Morning Boost | 21 Day Mind & Body | Day 8

    The perfect way to start the day! Join me on this 27 min, full body energizing morning boost using optional 3lb hand weights for Day 8 of this program. 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 ahe...

  • Twist & Tone | 21 Day Mind & Body | Day 9

    In this workout we're going 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 is optional...

  • Pilates HIIT | 21 Day Mind & Body | Day 10

    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

    For all equipment & outfit links head over to The ...

  • 40 Min Pilates Flow | 21 Day Mind & Body | Day 11

    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.

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

  • 15 Min Express Full Body | 21 Day Mind & Body | Day 12

    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 | 21 Day Mind & Body | Day 13

    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 eveni...

  • Advanced Abs & Booty | 21 Day Mind & Body | Day 14

    Today we have an 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!

    Tasha xx

    For all outfit & equipment links head over to my website.
    www.tashafranken.com/theshop

  • I Love My Energy | 21 Day Mind & Body | Week 3 Meditation

    Protect and love your energy in this quick, 5 min meditation by Leo Max. Do this daily for the last week of this 21 Day Mind & Body program :)

    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...

  • Dynamic Standing Series | 21 Day Mind & Body | Day 15

    For day 15 we have a super 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!

    ...

  • 25 Min Full Body | 21 Day Mind & Body | Day 16

    Today we have 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
    ...

  • Express Pilates HIIT | 21 Day Mind & Body | Day 17

    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!

    Tasha xx

    For all outfit & equipment links head over to my website...

  • Mood boosting Pilates | 21 Day Mind & Body | Day 18

    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 t...

  • Long Legs & Lifted Booty | 21 Day Mind & Body | Day 19

    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!

    For...

  • Full Body Lengthening & Toning | 21 Day Mind & Body | Day 20

    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

  • Classic Sideline Series | 21 Day Mind & Body | Day 21