The Fit girl guide
ENTERING YOUR FIT GIRL ERA
Hello my lover, my name is April and I started my fitness journey over a year ago. I have been your typical yo-yo fit girl, wanting the change but not quite enabling myself with the lifestyle in order to make it happen. However, through a coached routine and the passion of consistency, I have finally entered my true Fit Girl Era.
That being said I wish I had been given some starter points to help me at the beginning of my journey and so I now want to pass on some free key tools, I have learnt so far. This free guide has been designed to walk you through your first 3 weeks of starting as you mean to go on! Here we will cover, enabling a commitment mindset and training healthy habits within the following:
· Nutrition
· Activity
· Journaling
Let’s Talk About It
Moving away from being an indulgent, yes person has been the most dramatic and effective transition I could have made for myself but of course to do so you must be focused enough to follow through. If you’re ready to truly commit to your goals, let’s continue..
My real journey started as I broke out of a depressive break up state and made the commitment to myself to start taking control of my own behaviour and habits. I can’t pinpoint my breakup as my driving force but all my experiences of life, self worth, lack of really knowing my value and tired of just not appreciating the way I looked, all brought me to start this journey. Sitting in your hard truths can be very uncomfortable but is entirely pivotal to your success, mine has not only led me to a physical transformation but has allowed me to experience first hand; the knock on effect of a growth mindset.
As you take control of your health and mindset, your new ways of thinking and habits will break away the boundaries you unknowingly set around yourself and will filter into all aspects of your life. Are you truly invested now? Let’s go!
BEFORE & AFTER - 12 WEEKS COMMITTED
The 3 Week Structure
The foundation of this plan is something I have called layer cake; each week is themed with a focus and as you progress through it, you will adopt a new set of habits to layer upon from one week to the next. Each week will require a style of journaling, alongside focused thinking and the adoption of routined activity.
Week 1 – Starting With Your Why (Layer: READ)
Week 2 – Make It Happen (Layer: MINDFULNESS)
Week 3 – Within Reach (Layer: JOURNAL)
Preparation
To get started you will need to ensure you complete the following:
- Ensure you have a water bottle that will help you consume at least 2 litres of water a day.
- Find out your calorie deficit (shred) or surplus (bulk) by using this link. Whilst you may not yet have access to the FormePhysique app you can utilise open apps like MyFitnessPal to track your intake for the 3 weeks. Your aim will be to have 3 meals and 2 snacks per day, based on your deficit or surplus.
- On the morning you start this plan, before you consume anything weigh yourself and note it down.
- Once you have noted your weight down; take front, back and side photos of yourself, plus a video of the same and add them to your hidden folder.
- Utilise the Check In Form everyday Saturday to access support and get the most out of your 3 weeks. If you are unable to access the link please find the relevant week form via my instagram bio, @curlyindia.
WEEK 1 - Starting With Your Why
“In order to enforce any change,
we must first understand our necessity for it.”
TO DO:
Before your week begins, write down the reason for why you want to start this journey and place it somewhere. You will read this each morning to start your day, alongside your week’s Lazy Girl Workouts.
This week is designed to start your day with you as the priority, waking up before your day starts. A morning routine is known to positively impact a person's quality of life.
Day 1 - MONDAY
Lazy Girl Workout - CORE x QUADS
Wake Up:
Read:
Workout:
Nutrition:
1 hour before you need to get ready, or if you
have an open schedule 8am.
Once you have read your why, complete your Lazy
Girl Workout for the day.
Check your calorie deficit or surplus, plan out your 3
meals and 2 snacks for the day.
Learn your why, read this out loud or in your head 3
times and let it sink in.
1min Morning Stretch
Superset – complete each exercise back-to-back, take a 30sec rest between
a completed set.
Complete 4 sets of each following split:
- 10 (each leg) side lunges
- 20 jumpping jacks
- 15 sumo squats
- 10 (each leg) back lunges
2MIN BREAK BEFORE CORE SPLIT…
- 8 leg raises
- 8 (each leg) dead bug
- 8 (each side) twists
Superset – complete each exercise back-to-back, take a 30sec rest between
a completed superset.
Day 2 - TUESDAY
Lazy Girl Workout - CORE x GLUTES
Wake Up:
Read:
Workout:
Nutrition:
1 hour before you need to get ready, or if you
have an open schedule 8am.
Once you have read your why, complete your Lazy
Girl Workout for the day.
Check your calorie deficit or surplus, plan out your 3
meals and 2 snacks for the day.
Learn your why, read this out loud or in your head 3
times and let it sink in.
1min Morning Stretch
Complete 4 sets of each following split:
- 10 (each leg) fire hydrant
- 20 jump squats
- 15 good mornings
- 10 (pulse) sumo squats
2MIN BREAK BEFORE CORE SPLIT…
- 8 leg raises
- 8 (each leg) dead bug
- 8 (each side) twists
Superset – complete each exercise back-to-back, take a 30sec rest between
a completed set.
Day 3 - WEDNESDAY
Lazy Girl Workout - CORE x HIIT
Wake Up:
Read:
Workout:
Nutrition:
1 hour before you need to get ready, or if you
have an open schedule 8am.
Once you have read your why, complete your Lazy
Girl Workout for the day.
Check your calorie deficit or surplus, plan out your 3
meals and 2 snacks for the day.
Learn your why, read this out loud or in your head 3
times and let it sink in.
1min Morning Stretch
Complete 4 sets of each following split:
- 30sec crabwalk
- 20 jumpping jacks
- 20 (each arm) straight punch
- 12 (each leg) mountain climbers
2MIN BREAK BEFORE CORE SPLIT…
- 8 leg raises
- 8 (each leg) dead bug
- 8 (each side) twists
Superset – complete each exercise back-to-back, take a 30sec rest between
a completed set.
Day 4 - THURSDAY
Lazy Girl Workout - CORE x PUSH&PULL
Wake Up:
Read:
Workout:
Nutrition:
1 hour before you need to get ready, or if you
have an open schedule 8am.
Once you have read your why, complete your Lazy
Girl Workout for the day.
Check your calorie deficit or surplus, plan out your 3
meals and 2 snacks for the day.
Learn your why, read this out loud or in your head 3
times and let it sink in.
1min Morning Stretch
Complete 4 sets of each following split:
- 12 push ups (knees if needed)
- 12 tricep dips
- 12 (each arm) shoulder taps
- 20sec straight arm plank
2MIN BREAK BEFORE CORE SPLIT…
- 8 leg raises
- 8 (each leg) dead bug
- 8 (each side) twists
Superset – complete each exercise back-to-back, take a 30sec rest between
a completed set.
Day 5 - FRIDAY
Lazy Girl Workout - CORE x HIIT
Wake Up:
Read:
Workout:
Nutrition:
1 hour before you need to get ready, or if you
have an open schedule 8am.
Once you have read your why, complete your Lazy
Girl Workout for the day.
Check your calorie deficit or surplus, plan out your 3
meals and 2 snacks for the day.
Learn your why, read this out loud or in your head 3
times and let it sink in.
1min Morning Stretch
Complete 4 sets of each following split:
- 30sec crabwalk
- 20 jumping jacks
- 20 (each arm) straight punch
- 12 (each leg) mountain climbers
2MIN BREAK BEFORE CORE SPLIT…
- 8 leg raises
- 8 (each leg) dead bug
- 8 (each side) twists
Day 6 - SATURDAY (check in day)
Lazy Girl Workout - PILATES
Workout:
Weigh yourself as a first thing, log your weight
alongside your first check point when starting and take
your pictures; back, front, side.
Once you have read your why, complete your 30min
virtual Pilates session.
CHEAT MEAL (not day), today you can have a meal/
drinks completely off plan and outside your daily intake.
Learn your why, read this out loud or in your head 3
times and let it sink in.
1min Morning Stretch
Complete a 30 MIN FULL BODY WORKOUT YouTube
video.
Suggestion: Move With Nicole
Link: https://youtu.be/TbYkJXqdUP0?si=Qjrmiisfao1YiRLg
What was one of your
winning moments this
week?
REFLECTION MOMENT
Check In Form
Read:
Wake Up:
Nutrition:
@curlyindia
Day 7 - SUNDAY (active rest day)
Lazy Girl Workout - ACTIVE REST
Wake Up:
Read:
Workout:
Nutrition:
Maintain starting the day with yourself, completing
your activity or using your reflection moment.
Complete your 30mins of activity, getting your heart
rate up and keeping your body moving.
(GET BACK TO IT) Check your calorie deficit or surplus,
plan out your 3 meals and 2 snacks for the day.
Learn your why, read this out loud or in your head 3
times and let it sink in.
1min Morning Stretch
Complete a 30mins of activity, aiming to maintain your
heart rate at 130bpm or more.
Suggestion: walk/jog/cycle/swim/dance, enjoy it!
What one thing would
you like to work
towards/do better
next week?
REFLECTION MOMENT
WEEK 2 - Make It Happen
“We can only grow once we have accepted;
we are the gatekeepers of our own growth.”
TO DO:
Before your week begins let’s do a mindset check, you can do this on either Sunday evening or Monday morning but it’s time to get locked in on where we are mentally. Write down how you are feeling next to your why and where you would like to grow even further.
Now you have committed to a rhythm of prioritising yourself at the start of each day, this week will be about enabling positive affirmations for yourself. Each day you will pick a word for your day and focus in on it. Words are powerful, so let’s speak life.
Superset – complete each exercise back-to-back, take a 30sec rest between
a completed set.
Day 8 - MONDAY
Lazy Girl Workout - CORE x PUSH&PULL
Wake Up:
Mindfulness
Workout:
Nutrition:
1 hour before you need to get ready, or if you
have an open schedule 8am.
Complete your focused Lazy Girl workout, where your
reps have increased and a of HIIT finisher has been added.
Check your calorie deficit or surplus, plan out your 3
meals and 2 snacks for the day.
Reflect on your why, take 3 full deep breaths and affirm
(focus on) a positive word for your day.
1min Morning Stretch
Complete 4 sets of each following split:
- 15 push ups (knees if needed)
- 15 tricep dips
- 15 (each arm) shoulder taps
- 25sec straight arm plank
2MIN BREAK BEFORE CORE SPLIT…
- 10 leg raises
- 10 (each leg) dead bug
- 10 (each side) twists
HIIT FINISHER
Superset x4
- 30sec jumping jacks
- 30sec straight punch
- 30sec mountain
climbers
Superset – complete each exercise back-to-back, take a 30sec rest between
a completed set.
Day 9 - TUESDAY
Lazy Girl Workout - CORE x GLUTES
Wake Up:
Mindfulness
Workout:
Nutrition:
1 hour before you need to get ready, or if you
have an open schedule 8am.
Complete your focused Lazy Girl workout, where your
reps have increased and a of HIIT finisher has been added.
Check your calorie deficit or surplus, plan out your 3
meals and 2 snacks for the day.
Reflect on your why, take 3 full deep breaths and affirm
(focus on) a positive word for your day.
1min Morning Stretch
HIIT FINISHER
Superset x4
- 30sec jumping jacks
- 30sec straight punch
- 30sec mountain
climbers
Complete 4 sets of each following split:
- 12 (each leg) fire hydrant
- 20 hip thrusts
- 15 good mornings
- 10 (each leg) raised split squats
2MIN BREAK BEFORE CORE SPLIT…
- 10 leg raises
- 10 (each leg) dead bug
- 10 (each side) twists
Superset – complete each exercise back-to-back, take a 30sec rest between
a completed set.
Day 10 - WEDNESDAY
Lazy Girl Workout - CORE x PUSH&PULL
Wake Up:
Mindfulness
Workout:
Nutrition:
1 hour before you need to get ready, or if you
have an open schedule 8am.
Complete your focused Lazy Girl workout, where your
reps have increased and a of HIIT finisher has been added.
Check your calorie deficit or surplus, plan out your 3
meals and 2 snacks for the day.
Reflect on your why, take 3 full deep breaths and affirm
(focus on) a positive word for your day.
1min Morning Stretch
Complete 4 sets of each following split:
- 15 push ups (knees if needed)
- 15 tricep dips
- 15 (each arm) shoulder taps
- 25sec straight arm plank
2MIN BREAK BEFORE CORE SPLIT…
- 10 leg raises
- 10 (each leg) dead bug
- 10 (each side) twists
HIIT FINISHER
Superset x4
- 30sec jumping jacks
- 30sec straight punch
- 30sec mountain
climbers
Superset – complete each exercise back-to-back, take a 30sec rest between
a completed set.
Day 11 - THURSDAY
Lazy Girl Workout - CORE x QUADS
Wake Up:
Mindfulness
Workout:
Nutrition:
1 hour before you need to get ready, or if you
have an open schedule 8am.
Complete your focused Lazy Girl workout, where your
reps have increased and a of HIIT finisher has been added.
Check your calorie deficit or surplus, plan out your 3
meals and 2 snacks for the day.
Reflect on your why, take 3 full deep breaths and affirm
(focus on) a positive word for your day.
1min Morning Stretch
HIIT FINISHER
Superset x4
- 30sec jumping jacks
- 30sec straight punch
- 30sec mountain
climbers
Complete 4 sets of each following split:
- 12 (each leg) side lunges
- 20 box squats
- 15 sumo squats
- 12 (each leg) back lunges
2MIN BREAK BEFORE CORE SPLIT…
- 10 leg raises
- 10 (each leg) dead bug
- 10 (each side) twists
Superset – complete each exercise back-to-back, take a 30sec rest between
a completed set.
Day 12 - FRIDAY
Lazy Girl Workout - CORE x FULL BODY
Wake Up:
Mindfulness
Workout:
Nutrition:
1 hour before you need to get ready, or if you
have an open schedule 8am.
Complete your focused Lazy Girl workout, where your
reps have increased and a of HIIT finisher has been added.
Check your calorie deficit or surplus, plan out your 3
meals and 2 snacks for the day.
Reflect on your why, take 3 full deep breaths and affirm
(focus on) a positive word for your day.
1min Morning Stretch
Complete 4 sets of each following split:
- 15 walk out push ups
- 15 (each leg) single leg hip thrust
- 15 (each leg) back lunge knee drive
- 25sec knee hover plank
2MIN BREAK BEFORE CORE SPLIT…
- 10 leg raises
- 10 (each leg) dead bug
- 10 (each side) twists
HIIT FINISHER
Superset x4
- 30sec jumping jacks
- 30sec straight punch
- 30sec mountain
climbers
Day 13 - SATURDAY (check in day)
Lazy Girl Workout - PILATES
Wake Up:
Weigh yourself as a first thing, log your weight
alongside your first check point when starting and take
your pictures; back, front, side.
Once you have finished your reflection, complete your
30min virtual Pilates session.
CHEAT MEAL (not day), today you can have a meal/
drinks completely off plan and outside your daily intake.
Reflect on your why, take 3 full deep breaths and affirm
(focus on) a positive word for your day.
1min Morning Stretch
Complete a 30 MIN FULL BODY WORKOUT YouTube
video.
Suggestion: Move With Nicole
Link: https://youtu.be/TbYkJXqdUP0?si=Qjrmiisfao1YiRLg
What was one of your
winning moments this
week?
REFLECTION MOMENT
Mindfulness
Workout
Nutrition
Check In Form
@curlyindia
Day 14 - SUNDAY (active rest day)
Lazy Girl Workout - ACTIVE REST
Wake Up:
Read:
Workout:
Nutrition:
Maintain starting the day with yourself, completing
your activity or using your reflection moment.
Complete your 30mins of activity, getting your heart
rate up and keeping your body moving.
(GET BACK TO IT) Check your calorie deficit or surplus,
plan out your 3 meals and 2 snacks for the day.
Reflect on your why, take 3 full deep breaths and affirm
(focus on) a positive word for your day.
1min Morning Stretch
Complete a 30mins of activity, aiming to maintain your
heart rate at 130bpm or more.
Suggestion: walk/jog/cycle/swim/dance, enjoy it!
What one thing would
you like to work
towards/do better
next week?
REFLECTION MOMENT
WEEK 3 - It’s Within Reach!
“Overcoming today’s struggle, will be tomorrow’s victory
– trust in the process it’s within reach.”
TO DO:
If you’ve made it to this final week, you are truly committed to making a full change and I am so proud of you! The journey does not have to stop here, you can continue recycling this plan between weeks 2 and 3, or take a look at some of the next step options at the end of this guide.
You’re officially locked in and I’m excited for your journey ahead. This week we will focus on what new tools and mindsets we have learnt so far and amp up our fitness level, you are ready and more than capable - keep going!
Superset – complete each exercise back-to-back, take a 30sec rest between
a completed set.
Day 15 - MONDAY
Lazy Girl Workout - CORE x QUADS
Wake Up:
Journal
Workout:
Nutrition:
Maintain your new found morning routine, starting the
day with yourself and continuing your word for the day
mindfulness.
Complete your focused Lazy Girl workout and 30mins of
solid cardio.
Check your calorie deficit or surplus, plan out your 3
meals and 2 snacks for the day.
Reflecting on your why, write down how you are feeling
about yourself and your journey to date.
1min Morning Stretch
Complete 4 sets of each following split:
- 12 (each leg) side lunges
- 15 box squats
- 20 sumo squats
- 15 (each leg) back lunges
2MIN BREAK BEFORE CORE SPLIT…
- 12 leg raises
- 12 (each leg) dead bug
- 12 (each side) twists
30mins CARDIO
- Target 135bpm or more
- Any activity can be done
- If you’re not an outdoor
person or need an easy
juggle, I recommend
dance workouts on
YouTube.
Superset – complete each exercise back-to-back, take a 30sec rest between
a completed set.
Day 16 - TUESDAY
Lazy Girl Workout - CORE x PUSH&PULL
Wake Up:
Journal
Workout:
Nutrition:
Maintain your new found morning routine, starting the
day with yourself and continuing your word for the day
mindfulness.
Complete your focused Lazy Girl workout and 30mins of
solid cardio.
Check your calorie deficit or surplus, plan out your 3
meals and 2 snacks for the day.
Reflecting on your why, write down how you are feeling
about yourself and your journey to date.
1min Morning Stretch
30mins CARDIO
- Target 135bpm or more
- Any activity can be done
- If you’re not an outdoor
person or need an easy
juggle, I recommend
dance workouts on
YouTube.
Complete 4 sets of each following split:
- 15 push ups (knees if needed)
- 15 tricep dips
- 15 (each arm) shoulder taps
- 30sec straight arm plank
2MIN BREAK BEFORE CORE SPLIT…
- 12 leg raises
- 12 (each leg) dead bug
- 12 (each side) twists
Superset – complete each exercise back-to-back, take a 30sec rest between
a completed set.
Day 17 - WEDNESDAY
Lazy Girl Workout - CORE x FULL BODY
Wake Up:
Journal
Workout:
Nutrition:
Maintain your new found morning routine, starting the
day with yourself and continuing your word for the day
mindfulness.
Complete your focused Lazy Girl workout and 30mins of
solid cardio.
Check your calorie deficit or surplus, plan out your 3
meals and 2 snacks for the day.
Reflecting on your why, write down how you are feeling
about yourself and your journey to date.
1min Morning Stretch
30mins CARDIO
- Target 135bpm or more
- Any activity can be done
- If you’re not an outdoor
person or need an easy
juggle, I recommend
dance workouts on
YouTube.
Complete 4 sets of each following split:
- 15 walk out push ups
- 15 (each leg) single leg hip thrust
- 15 (each leg) back lunge knee drive
- 30sec knee hover plank
2MIN BREAK BEFORE CORE SPLIT…
- 12 leg raises
- 12 (each leg) dead bug
- 12 (each side) twists
Superset – complete each exercise back-to-back, take a 30sec rest between
a completed set.
Day 18 - THURSDAY
Lazy Girl Workout - CORE x GLUTES
Wake Up:
Journal
Workout:
Nutrition:
Maintain your new found morning routine, starting the
day with yourself and continuing your word for the day
mindfulness.
Complete your focused Lazy Girl workout and 30mins of
solid cardio.
Check your calorie deficit or surplus, plan out your 3
meals and 2 snacks for the day.
Reflecting on your why, write down how you are feeling
about yourself and your journey to date.
1min Morning Stretch
30mins CARDIO
- Target 135bpm or more
- Any activity can be done
- If you’re not an outdoor
person or need an easy
juggle, I recommend
dance workouts on
YouTube.
Complete 4 sets of each following split:
- 15 (each leg) fire hydrant
- 20 hip thrusts
- 15 good mornings
- 12 (each leg) raised split squats
2MIN BREAK BEFORE CORE SPLIT…
- 12 leg raises
- 12 (each leg) dead bug
- 12 (each side) twists
Superset – complete each exercise back-to-back, take a 30sec rest between
a completed set.
Day 19 - FRIDAY
Lazy Girl Workout - CORE x HIIT
Wake Up:
Journal
Workout:
Nutrition:
Maintain your new found morning routine, starting the
day with yourself and continuing your word for the day
mindfulness.
Complete your focused Lazy Girl workout and 30mins of
solid cardio.
Check your calorie deficit or surplus, plan out your 3
meals and 2 snacks for the day.
Reflecting on your why, write down how you are feeling
about yourself and your journey to date.
1min Morning Stretch
30mins CARDIO
- Target 135bpm or more
- Any activity can be done
- If you’re not an outdoor
person or need an easy
juggle, I recommend
dance workouts on
YouTube.
Complete 4 sets of each following split:
- 30sec crabwalk
- 20 jumping jacks
- 20 (each arm) straight punch
- 12 (each leg) mountain climbers
2MIN BREAK BEFORE CORE SPLIT…
- 8 leg raises
- 8 (each leg) dead bug
- 8 (each side) twists
Day 20 - SATURDAY (check in day)
Lazy Girl Workout - PILATES
Wake Up:
Journal:
Workout:
Nutrition:
Weigh yourself as a first thing, log your weight
alongside your first check point when starting and take
your pictures; back, front, side.
Once you have finished your reflection, complete your
30min virtual Pilates session.
CHEAT MEAL (not day), today you can have a meal/
drinks completely off plan and outside your daily intake.
Reflecting on your why, write down how you are feeling
about yourself and your journey to date.
1min Morning Stretch
Complete a 30 MIN FULL BODY WORKOUT YouTube
video.
Suggestion: Move With Nicole
Link: https://youtu.be/TbYkJXqdUP0?si=Qjrmiisfao1YiRLg
Reflect on your
pictures from the start
to this final check-in.
Think about what you
are most proud of over
these 3 weeks.
REFLECTION MOMENT
Check In Form
@curlyindia
Day 21 - SUNDAY (active rest day)
Lazy Girl Workout - ACTIVE REST
Wake Up:
Journal:
Workout:
Nutrition:
Maintain your new found morning routine, starting the
day with yourself and continuing your word for the day
mindfulness.
Complete your 30mins of activity, getting your heart
rate up and keeping your body moving.
(GET BACK TO IT) Check your calorie deficit or surplus,
plan out your 3 meals and 2 snacks for the day.
Reflecting on your why, write down how you are feeling
about yourself and your journey to date.
1min Morning Stretch
Complete a 30mins of activity, aiming to maintain your
heart rate at 130bpm or more.
Suggestion: walk/jog/cycle/swim/dance, enjoy it!
Review your why,
mindset notes and
reflection moments.
Think about the
improvements you
have made and what
your next steps will be.
REFLECTION MOMENT
Next Steps & Feedback Form | Direct Application Form
- If you want daily support in your first week, email DAILY SUPPORT – FIT GIRL ERA to my email: april@formephysique.online
- Ensure you fill out your form each week for; tracking progress, getting tips and accessing support.
- Once you have completed the plan, please fill out the linked form above. Here you can provide general feedback, apply to start an in-app plan or schedule a call to discuss your goals and package options.
- I’m ready now to commit to more! Apply above.
(If the links do not work, please access the Next Step form or Application via my instagram page)
CONGRATULATIONS,
YOU DID IT!
Next Steps & Support
NOW LET’S GET YOU
TO THE NEXT LEVEL!
@curlyindia
@curlyindia