Welcome Wendy

Last Updated July 28, 2025 at 5:00pm

3

5

Sessions Remaining

Sessions completed

LAST SESSION: Thursday, July 24, 2025 at 6:00am (PDT)

NEXT SESSION: Undecided

Password to movement library: move

Movement Library

Session 3 recap

Thursday July 24, 2025 at 6am PDT

Hola Wendy!

First, wanted to say thank you for showing up today even though it you probably really wanted to sleep in. In the future, I just want to emphasize that it’s okay to cancel if you need to rest. As long as we make the most of our time when we do meet, missing a session here and there is absolutely fine. The human condition is only predictable to only a certain extent.

Today was our first lower body session and we went through our lower body warm up for the first time. After that, we moved on to our movements for the day, and while we did ‘activations’ (booty warm ups) before each movement, our five main movements for the day were;

  1. Hip thrusts (which you expressed not being a fan of. I’ll swap this out for another movement)

  2. Bulgarian split squats

  3. Reverse elevated lunges

  4. Cable kickbacks

  5. Angled cable kickbacks

We were unable to do movement 4 & 5 together but you sent a video of yourself doing the movement and you did amazing. See you in our next session!

Session 2 recap

Wednesday July 23, 2025 at 6am PDT

Hiya Wendy!

We doubled down on the upper body and performed 5 more movements today.

  1. Wood Chop

  2. Low plank hold

  3. High plank shoulder taps

  4. Pulling my weight (not sure the real name), and

  5. Weighted standing crunches

You mentioned having wrist pain while performing movements on the mat. I have made a note of this and have included wrist warm up exercises for all our warm ups in our future upper body sessions.

Session 1 recap

Tuesday July 22, 2025 at 6am PDT

Fat loss occurs when there are more calories going out than there are calories coming in. This can be achieved in 3 ways;

  • Eating less: only recommended if you’re currently eating in excess. Undereating can backfire, leading to low energy and muscle loss.

  • Moving your body with an elevated heart rate: Think running, burpees, jump rope. These burn calories in the moment.

  • Muscle repair after weighted training: Your body burns calories repairing muscles even long after you’ve finished training.

Thus, intentional weighted movements (including bodyweight) are a smart way to elevate your heart rate (especially in circuit-style, minimal rest, or compound moves) AND stimulate muscle growth/repair.

It’s also a great way to track progress over time without leaning on the ‘scale’. You can tell you’re improving because you are able to do more reps or lift heavier weights.

Looking forward to our future sessions Wendy! :)

Hello again Wendy!

Thank you for coming to the first session. Today was an upper body focus workout and we went through our upper body warm up, and 5 movements. We ended the workout with 2 circuits making use of the 5 movements. The five movements were;

  1. Reverse crunch leg extension

  2. Dead bug variation

  3. Side plank hold & dip

  4. Skies to sides (not sure this is the real name lol), and

  5. 100s.

You mentioned having back pain while performing the reverse crunch leg extension. I’ve taken note of that and will advise on how to avoid the back pain when we are next performing the movement. If the pain persists, we can swap out the movement entirely.

Lastly, I wanted to go over my fat loss philososphy in writing.