Course curriculum

  • 1

    Start Here

    • Welcome!

    • The Holiday Glow Up: What to Expect

    • Weekly Live Discussion + QA's with Ciara & Melissa

    • Download: The Holiday Glow Up E-Book

    • Stock your Pantry: Pantry Must-Haves

    • Need more support?
  • 2

    Live Group Calls

    • Week 1: Begin

    • Week 2: Nourish

    • Week 3: Awareness

    • Week 4: Embodiment

    • Week 5: Love + Compassion
  • 3

    Week 1: Begin

    • Download Week 1: BEGIN Workbook

    • Monday: 40-Minute Slow Flow Yoga with Ciara

    • Tuesday: 30-minute Strength Training with Melissa

    • Wednesday: 30-minute Vinyasa Flow with Ciara

    • Thursday: 15-minute Body Weight Circuit with Melissa

    • Friday: 60-Minute Vinyasa Flow with Ciara

    • Bonus: Intro to Meditation with Melissa

    • Bonus: Commitment Meditation with Rachel

    • Reflections + Practices (Begin)

    • Morning Rituals (Tongue Scraping + Lemon Water)

    • Evening Rituals (Gua Sha)

    • Mindfulness Practices
  • 4

    Week 2: Nourish

    • Download: Week 2 NOURISH Workbook

    • Monday - 30-min Vinyasa Flow with Melissa

    • 15-Minute Warm Up with Ciara

    • Tuesday - 30-minute Strength + Resistance Training with Ciara (Full Body)

    • Wednesday - 50-min Vinyasa Flow with Melissa

    • Thursday- 60-minute Yoga Sculpt - Cardio + Core

    • Friday - 50-min Slow Flow with Melissa

    • Intuition Meditation with Rachel

    • Pranayama: Grounding Breathwork Practice with Ciara

    • Bonus: 25-minute Morning Flow with Ciara

    • Week 2: Mindfulness Practices + Social Media Detox Challenge

    • Mindful Eating - How You Eat Matters

    • DIY Body Scrub with Amy, Founder of Birchstone Apothecary

    • Download: Morning Self Care - Walking Challenge

    • Evening Self-Care Practice: Dry Brushing + Ayurveda

    • Dry Brushing Tutorial (Video)

    • Bonus: Sleep Hygiene

    • Download: Social Media Detox Challenge
  • 5

    Week 3: Self Awareness

    • Download: Week 3 SELF AWARENESS Workbook

    • Monday: 30-minute Strength Training with Melissa

    • Tuesday: 45-Minute Vinyasa Flow (Mandala) with Ciara

    • Wednesday: 30-minute Strength Training with Melissa

    • Thursday: 30-minute Mindful Movement (w/ a dish towel!)

    • Friday: 15-minute Strength Training with Melissa

    • Meditation: Letting Go

    • BONUS: Womb Clearing Meditation with Rachel

    • Mindfulness Practices: Feeling Your Feelings

    • Reflections + Practices (Self-Awareness)
  • 6

    Week 4: Embodiment

    • Download Week 4: Embodiment Workbook

    • Monday: 20-min Mindful Strength Training with Melissa

    • Wednesday: Heart Chakra Discussion with Dani

    • Thursday: 20-Minute Morning Slow Flow with Beth

    • Friday: Nadhi-Shodhana (Alternate-Nostril Breathing) Pranayama with Ciara

    • BONUS: 60-Minute Vinyasa Flow + Meditation with Ciara

    • BONUS: 40-Minute Vinyasa Flow - Hip Love with Ciara

    • Mindfulness Practices (Embodiment)

    • Reflections + Journaling (Embodiment)

    • Morning Self Care Ritual: Mindful Movement

    • Evening Self-Care Ritual: Oil Pulling
  • 7

    Week 5: Compassion + Love

    • Download Week 5: LOVE + COMPASSION Workbook

    • DETOX + ENERGIZE mini challenge

    • Monday - 60-Minute Yoga (Heart Opener) with Ciara

    • Tuesday - 15-Minute Breathwork + Meditation (Ahimsa)

    • Tuesday - 35-Minute Vinyasa Flow (Ahimsa) with Beth

    • Wednesday - 20-Minute Santosha | Contentment Lecture

    • Wednesday - 10-Minute Santosha Meditation + Breathwork Practice

    • Thursday - 60-Minute Vinyasa Flow (Fire | Supported Shoulderstand) with Ciara

    • Friday - 90-Minute Restorative Yoga (Fire | Radiate) with Ciara

    • Mindfulness Practices (Love + Compassion)

    • Reflections, Practices + Journal (Love + Compassion)

    • Morning Self Care: Joy Breathwork
  • 8

    Nourishing Recipes

    • Nourishing Recipes (Week One)

    • Nourishing Recipes (Week Two)

    • Nourishing Recipes (Week Three)

    • Nourishing Recipes (Week Four)

    • DETOX RECIPES (Week Five)
  • 9

    BONUS: Introduction to Ayurveda

    • Introduction to Ayurveda with Ciara

    • Ayurveda for Beginners

    • Introduction the the Doshas

    • Exploring Vata + Kapha Dosha

    • Transitioning from Fall to Winter with Ease + Grace

    • Winter Dinacharya (Self-Care Practices)

    • The Season of Yin

    • Winter Nourishment
  • 10

    BONUS: Discussions with Ciara + Melissa

    • Conscious (+ unconscious) consumerism

Do the holidays differently this year

Move your body, breathe, meditate, eat nourishing meals and more to glow this holiday season

Join Today