THE GLOW –– UP PLAN

THE GLOW –– UP PLAN

The T — F Studio 15 day GLOW — UP is a program curated for positive personal transformation from the inside out.
Commit to just 15 days of 15 minute workouts, daily meditations and simple journaling prompts to elevate both your mind and body. Expect a boost in confidence, mindset and strength - because once we heal on the inside, the outside will follow.
Enjoy this quick & effective mind - body program.
Tasha xx

Are you ready to GLOW — UP?

What to expect:
- 15 days of 15 minute workouts
- 15 Meditations for daily mindfulness
- 15 journal prompts

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THE GLOW –– UP PLAN
  • Arms & Abs | Glow –– UP | Day 1

    Welcome to Day 1 of the GLOW –– UP plan! Today we will be doing a 15 min arms & abs pilates series, an affirmations meditation, and journaling on the prompt below:

    JOURNAL PROMPT –– What do you want more of in your life?

    This class is such a great way to tone and strengthen your upper body to i...

  • Affirmations | GLOW –– UP | Day 1 Meditation

    This quick 6 min meditation by Leo Max is all about affirmations for Day 1! You can do this sitting up or lying down. Repeat the sentences in your own mind "I AM." The purpose of these is to let the words sink deep, down into the mind! Enjoy :)

    If you're interested in getting to know more from L...

  • Express Core Burn | Glow –– UP | Day 2

    For day 2 of the GLOW –– UP plan we will be doing a 15 min express core burn series, an "I Love My Body" meditation, and a quick journal on the prompt below:

    JOURNAL PROMPT –– List 5 things you love about your body.

    Meet me on your mat with your optional Pilates ball for this quick 15 minute ex...

  • I Love My Body | GLOW –– UP | Day 2 Meditation

    Focus on loving your body in this quick 5 min meditation by Leo Max for day 2 of the GLOW –– UP plan.

    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-h...

  • Quick Booty | Glow –– UP | Day 3

    Today’s class for Day 3 of the GLOW –– UP plan is a quick 15 minute workout that really focuses on your glutes. It will tone your lower body and lift you booty. As always, you can modify this workout to whatever level you are. Feel free to join me and use a resistance band for the ultimate burn! ...

  • Envisioning Future Life | GLOW –– UP | Day 3 Meditation

    Envision your best future self in this 23 min meditation for day 3 of the GLOW –– UP program. Focus on creating the future you desire by envisioning and bringing everything you want to life. Your mind is more powerful than you know and where thoughts go, energy flows!

    If you're interested in lea...

  • Quick Standing Arms | Glow –– UP | Day 4

    Today's video is quick, efficient, and will reveal lean & toned arms! This is a 15 min quick standing arms series using the resistance band. As always, this workout can be done without any equipment & will still be just as effective. Don't forget to do the Day 4 meditation and journal prompt belo...

  • Clear Mind | GLOW –– UP | Day 4 Meditation

    Take a few moments just for yourself and join Leo in this 10 min meditation to clear your mind. You can do this meditation, sitting, lying or even walking! This meditation is all about letting go of worries & releasing stress. Settle into your breath and mind and fully enjoy this meditation.

    If ...

  • 15 min Full Body | Glow –– UP | Day 5

    Day 5 of the GLOW –– UP plan is a quick but really effective full body in just 15 mins workout using a booty band, pilates ball & ankle weights! Don't underestimate this quick workout - sometimes 15 mins is all you need for a quick burn!

    Don't forget to do the Day 5 meditation and journal prompt...

  • Relaxation Meditation | GLOW –– UP | Day 5 Meditation

    A super relaxing meditation led by Hypnosis expert Leo Max. Get comfortable and prepare to feel RELAXED yet energized. If you want to skip straight to the meditation go straight to min 2:00. Enjoy this meditation seated or laying down :)

    To get in touch with Leo head over to:
    https://www.restora...

  • Pilates ball ABS | GLOW –– UP | Day 6

    Day 6 is a 15 min pilates ball abs class :) Strengthen & sculpt your abs in this 15 mins workout using the Pilates ball! If you don't have a ball you can always grab a small pillow or something soft, but I would highly recommend buying one! Have fun with this one and don't forget to do the medita...

  • Body Scan Meditation | GLOW –– UP | Day 6 Meditation

    A 15 min body scan meditation to get you out of your head and into your subconscious mind. If you want to get straight to the meditation skip forward to min 02:25. A very interactive meditation, full of surprises you might not expect! This guided meditation may bring up a surge of emotions as we ...

  • Quick Core | GLOW –– UP | Day 7

    The title says it all. Quick. Core. BURN! Quick transitions and a lot of core focused exercises to strengthen your powerhouse and upper body. No equipment necessary just a mat and your own bodyweight. Have fun!! Journal prompt below xx

    Don't forget to do the Day 4 meditation and journal prompt b...

  • Box Breath | GLOW –– UP | Day 7 Meditation

    If you've never tried breathwork before, then you're in for a treat!! Breathwork refers to a type of breathing exercise or technique that you can use to improve mental, physical, and spiritual well-being. It works wonders for moments of stress & panic when you're looking for a quick and instant r...

  • 15 Min Express Full Body | GLOW –– UP | Day 8

    A full body workout in just 15 mins for Day 8! 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!

    Don't forget to do the Day 4 meditation and journal prompt below:

    MEDITATION –– Morning Meditat...

  • Morning Meditation | GLOW –– UP | Day 8 Meditation

    The perfect morning meditation! The best way to start the day with intention and gratitude. If you want to get straight into the meditation skip to min 06:33. I love waking up and meditating before or after my morning workout :)

    A unique and intentional meditation that gets you into a deep relax...

  • Quick Standing Booty | GLOW –– UP | Day 9

    Hello standing series!!! For Day 9 of the GLOW –– UP plan we have a 15 min booty lifting & sculpting standing workout. Grab your optional booty band and ankle weights, no mat necessary!

    Don't forget to do the Day 5 meditation and journal prompt below:

    MEDITATION –– 5 Minute Meditation
    JOURNAL –...

  • 5 Minute Meditation | GLOW –– UP | Day 9 Meditation

    Reset & recharge in 5 minutes! A quick meditation with quick results.

    For those moments you need it the most, but you just don't have the time. Whether that's first thing in the morning, in the middle of the day or on your way to work, this is a must!

    I love this 5 minute meditation because you...

  • Pajama Pilates | GLOW –– UP | Day 10

    This 13 min flow is the perfect lazy morning quick workout to start your day with some light stretching & movement that you can do in your pijamas! Whether you are still in bed or literally roll out onto your mat, this is the perfect relaxing flow for any moment :)

    Don't forget to do the Day 10 ...

  • Heart Meditation | GLOW –– UP | Day 10 Meditation

    Today's meditation is all about LOVE & opening your heart space for day 10. Best done sitting up tall with your shoulders back. A 14 min meditation to ground you & lift you up at the same time. Focus on your breath and use your exhales to ground down to the center of the earth, while lifting your...

  • 15 min abs | GLOW –– UP | Day 11

    Day 11! We've come so far. Today we have a quick and dynamic 15 minute workout that will target all of your core muscles to really strengthen and tighten your powerhouse! Nothing better than a strong core workout! Trust me - you're going to feel this one in the best way ;)

    Don't forget to do the...

  • Very Best Self | GLOW –– UP | Day 11 Meditation

    Looking to feel your best? This meditation will boost confidence, increase motivation and improve your mood? I cant wait for you to try this meditation let by hypnosis expert Leo Max who guides you through a soothing yet energizing meditation. If you want to get straight into the meditation go to...

  • Booty Sculpt & Lift | GLOW –– UP | Day 12

    For Day 12 we have the perfect 15 min booty sculpting and lifting workout for an effective and quick workout using an optional booty band! I want you to feel comfortable modifying as you need and adding/removing equipment too! Want to build your booty? Add extra ankle weights. Looking to lift & t...

  • Grounding Meditation | GLOW –– UP | Day 12 Meditation

    A 14 min grounding & immune boosting meditation to get you out of your head and into your subconscious mind. If you want to get straight into the meditation skip to min 02:20.

    Your body is often in fight or flight mode due to daily stressors affecting our day. So by getting yourself grounded and...

  • 15 Min Full Body Sculpt | GLOW –– UP | Day 13

    Hello express series! For Day 13 we have a 15 minute full body sculpt for those days where you don’t know what you feel like or you might not be in the mood for a workout. We will be sculpting your entire body from head to toe - arms, abs, glutes, & legs using optional ankle weights :)

    Don't fo...

  • I Love My Mind | GLOW –– UP | Day 13 Meditation

    It's time to create positive thoughts and habits by loving your mind in this 5 min meditation by Leo Max for day 13 of the GLOW –– UP plan!

    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 wh...

  • 15 min booty | GLOW –– UP | Day 14

    We're on the second to last day of the GLOW –– UP plan! How are you feeling?! Here's a quick 15 minute booty burn to help lift and shape that bum from every angle. I'm using an optional booty band and ankle weights for this series, but you can always use your own body weight if you don't have pro...

  • Elemental Breath | GLOW –– UP | Day 14 Meditation

    If you've never tried breathwork before, then you're in for a treat!! Breathwork refers to a type of breathing exercise or technique that you can use to improve mental, physical, and spiritual well-being. It works wonders for moments of stress & panic when you're looking for a quick and instant r...

  • Express Abs | GLOW –– UP | Day 15

    Congratulations on getting to the last day of the program!! Everyone loves a quick core burn! Grab your gliders for this express series if you have them, or feel free to use socks or towels to strengthen that mind-body connection if you don't have equipment.

    Don't forget to do the Day 15 medita...

  • I Love My Energy | GLOW –– UP | Day 15 Meditation

    Protect and love your energy in this quick, 5 min meditation by Leo Max to finish the GLOW –– UP plan on a high note :)

    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://...