CATALYST

WEEK 1 DAY 4 | FULL BODY WORKOUT

WEEK ONE

Foundation & Establishing Routine

Baseline Assessment

Focus: Establishing baseline fitness and understanding your current capacity.
Take your assessment (click here)

Before Workout Breath Work

Todays workout breath work | Box Breathing (Square Breathing)

Focus: Helps regulate the breath, calms the nervous system, and increases mental clarity.

When to Use: Great for reducing stress, anxiety, or before important training days to calm nerves.

Instructions:

Position: Sit or lie down in a comfortable position with your back straight.
Inhale: Breathe in deeply through your nose for a count of 4 seconds.
Hold: Hold your breath for a count of 4 seconds.
Exhale: Exhale slowly through your mouth for 4 seconds.
Pause: Hold your breath out for 4 seconds before beginning the next cycle.
Repeat: Perform this breathing pattern for 4–5 cycles, gradually increasing the time if comfortable.

Tip: Ensure that your exhale is controlled and smooth. Start with shorter counts (2-3 seconds) if 4 seconds feels too long.

Daily Breath Work Practice:

Morning Routine: Begin the day with Diaphragmatic Breathing for 5 minutes to set a calm tone for the day and reduce any morning anxiety or stress.
Post-Workout: After completing the workout, guide the participant through Pursed Lip Breathing or 4-7-8 Breathing to aid in recovery and bring the heart rate down more quickly.
Before Sleep: On rest days or after a workout, use Box Breathing or 4-7-8 Breathing to promote a relaxed state and encourage restful sleep.

Additional Breath Work Tips:
Start Slow: If you’re new to breath work, start with shorter sessions and gradually increase the time as you become more comfortable.
Consistency is Key: Aim to practice at least 5–10 minutes of breath work each day, whether it’s in the morning, post-workout, or before bed.
Listen to Your Body: If a particular breath work exercise makes you feel lightheaded or uncomfortable, stop and resume with a simpler technique.
Integrating breath work in this way will help not only enhance your physical performance but also develop a mindful, holistic approach your fitness journey.

How to Perform a Daily Affirmation Effectively

Daily affirmations can be a powerful tool to shift mindset, build confidence, and reinforce positive habits. When performed consistently and with intention, affirmations can help Catalyst participants stay motivated and committed to their fitness journey.

Steps for Performing a Daily Affirmation:

1. Set a Clear Intention
Choose an affirmation that aligns with your current goal or mindset for the day.

2. Find a Quiet Space
Pick a place where you won’t be disturbed. This could be in front of a mirror, during a morning routine, or even before starting your workout. The goal is to be fully present and focused.

3. Say It Out Loud with Confidence
Speak your affirmation in a firm, positive tone.
Saying it out loud makes it more impactful than just thinking it.

Example:
“I honor my body and trust the process.”
“Every workout brings me closer to my best self.”

4. Use Present Tense
Always phrase affirmations as if they are already true.
Instead of: “I will be fit,” say: “I am becoming fitter every day.”

5. Visualize & Feel It
Close your eyes and imagine yourself embodying the affirmation.
Feel the confidence, strength, or peace that the words bring.
Example: If your affirmation is “I am disciplined and committed to my health,” picture yourself successfully completing workouts and making good nutrition choices.

6. Repeat Several Times
Say your affirmation at least 3-5 times to reinforce it.
You can repeat it throughout the day, such as before meals, before training, or before bed.

7. Write It Down
Journaling your affirmation can solidify it in your mind.

You can write:
“Today’s affirmation: I am consistent and committed to my journey.”
Reflect at the end of the day: “How did this affirmation help me stay on track today?”

Bonus: Combine with Breath Work
Take a deep breath before stating the affirmation.

Example: Inhale deeply, say the affirmation on the exhale, and repeat.
This helps embed the message into the mind while calming the body.

Examples of Daily Affirmations for Catalyst Participants:

Mindset & Motivation:
“I am in control of my actions and my health.”
“I am stronger than my excuses.”
“Every effort I make is bringing me closer to my goals.”

Workout Performance:
“My body is powerful, and I trust it to carry me through today’s workout.”
“I push past limits and grow stronger with every rep.”
Consistency & Habit Building:

“I show up for myself every day, no matter what.”
“Small, consistent actions lead to big results.”

Pro Tip:
Write your own in your journal or pick one that resonates with you each morning.

Todays Affirmation:

“Today I take the first step toward a stronger version of myself.”

Journaling

Reflect on your body measurements and mobility today.

What surprised you about your fitness level?

How do you feel about your goals moving forward?

WARNING: Please consult a physician before beginning any challenge, diet plan, supplement regimen, or workout plan. All information is of a general nature and is furnished for educational purposes only. The information provided through this site is not intended as a substitute for medical counseling, or the professional advice of your personal physician.

WARM UP

5 Minutes Mobility + Activation

Light Cardio or Active Stretching

5 – 10 Min

TRAIN

Day 1: Full-Body Workout

Goblet Squat (Kettlebell or Dumbbell)

SETS: 3 REPS: 12 REST: 0:30

Barbell Chest Press

SETS: 3 REPS: 10 REST: 0:30

SINGLE ARM BENT OVER ROW

SETS: 3 REPS: 10 REST: 0:30

BARBELL DEADLIFTS

SETS: 3 REPS: 12 REST: 0:30

Kettlebell Swings

SETS: 3 REPS: 15 REST: 0:30

Alternate Arm Leg Plank

SETS: 3 REPS: 30 sec REST: 0:30

Cool Down

5 Minutes + Stretch & Recovery

Static Stretching: Hips + Shoulders + Legs

Hold each stretch for 20–30 seconds

Recovery Affirmation

“Rest is part of my progress, and I allow myself to recharge.”
“I listen to my body and respect what it needs.”

Post Workout | Pursed Lip Breathing

Focus: Improves lung function and helps with controlling the breath, especially when fatigued.
When to Use: After a workout when you need to recover quickly or during challenging movements to maintain control.

Instructions:

Position: Sit in a comfortable position with a relaxed posture.
Inhale: Breathe in deeply through your nose for a count of 2 seconds.
Exhale: Purse your lips as if you are blowing out a candle. Exhale slowly through your mouth for 4 seconds.
Focus: Keep your breathing steady, and make sure the exhale is prolonged.
Repeat: Perform for 5–10 minutes, especially during recovery.

Tip: Focus on exhaling more slowly than you inhale to encourage relaxation.

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DISCLAIMER
The materials and information provided in this presentation, document and/or any other communication (“Communication”) on my website. or any related entity or person are strictly for informational purposes only and are not intended for use as diagnosis, prevention or treatment of a health problem or as a substitute for consulting a qualified medical professional. Some of the concepts presented herein may be theoretical.

CATALYST

WEEK ONE

WARM UP

Light Cardio or Active Stretching

TRAIN

Goblet Squat (Kettlebell or Dumbbell)

Barbell Chest Press

SINGLE ARM BENT OVER ROW

BARBELL DEADLIFTS

Kettlebell Swings

Alternate Arm Leg Plank

Cool Down

Static Stretching: Hips + Shoulders + Legs

Recovery Affirmation

Personal Training

Lets be social

My Studio

Training Hours

SHOP

CATALYST

WEEK ONE

WARM UP

Light Cardio or Active Stretching

TRAIN

Cool Down

Static Stretching: Hips + Shoulders + Legs

Recovery Affirmation

Personal Training

Lets be social

My Studio

LEARN MORE

Training Hours

SHOP