⚡️ New Year, Fresh Start
Goal Setting Like A Pro
💥 This is a free newsletter from Michelle Caira at Vivi Rocks - personal training online. Included in your membership is access to the VR community - see below for how to join a women’s fitness zone that cover everything from pregnancy to menopause!💥
Hello Everyone!
It’s the final week of the year! How did you get on this year then? I’m seeing tonnes of articles and posts talking about “reflecting on the year” and what you managed to achieve. I’ll go first - I survived!!!
Yup, that is about as far as I’ll go with the celebrations. It was not a tough year at all, quite pleasant, very enjoyable, and pretty calm. No big dramas at all. Nothing to rock the boat and fairly quiet. I really had a good one.
The only thing that I feel right now is that I’m getting quite antsy and feeling like 2023 will be a year of absolute ACTION. I don’t feel like I need any more rest or balance or dialling down the stress. I feel completely ready to ramp things up and take some strides in quite a few different areas in my life.
What about you? If you had to sum up 2022 in a few words, what would they be?
Moving into the new year I know that the phrase New Year, New You grates on a lot of nerves, so how about I describe it as “New Year, Fresh Start”? Would that make it a little less annoying? Hope so!
Reason I ask is that I’ve got a couple of things to share with you.
⚡️ Brand new “Goals: Ultimate Guide to Setting Deep & Effective Goals” Workbook is ready for you to download - absolutely for free. No charge at all.
⚡️ Menopause: It’s getting the golden ticket! Did you catch the New York Times article on how menopause has reached Gold Rush status? “Welcome to the Menopause Gold Rush” It is crystal clear that we are reaching new levels of understanding more and more about the perimenopause to post menopause time in a woman’s life - and Vivi Rocks was in on this from the early days! Vivi was set up specifically to give women a reliable place to find out about this super chapter in your life, and give actual solutions, programs, plans, support, and community. Time you joined! There are different memberships - free and paid - check them out today and join!
⚡️ Fit Mama: my original company is going through a relaunch! I kicked off Fit Mama way back in 2009 as a personal training class in Geneva. I’m so excited to launch Fit Mama as it deserves to be - completely hybrid! To kick off the party I’ve set up a community zone, YouTube channel, and separate newsletter. I would love you to support Fit Mama and to ask your mom buddies to come along too.
To join the newsletter (similar to this one):
To join the community (free for the first 100 users!):
To subscribe to the YouTube channel - with workout videos and more:
Okay - it’s almost a wrap!
Just time for me to give you the workout of the day, and to wish you and your family a wonderful holiday season - I hope that you have time to chill and breathe! Have a fantastic time and see you on the other side!
Michelle
xoxo
Here is your #WOD
Let's spice up the usual suspects with some boxing arm moves! Warm up beforehand
8 exercises - 1 min per exercise - 1 min break - repeat = 17 mins workout
1 min x Inch Worm Touch with 4 punches / taps on wall / sofa
1 min x Sit Ups with ceiling punches
1 min x high knees with punches
1 min x burpee push ups with double punch
1 min x military push up
1 min x static lunge with upper cuts (swap leg at 30 secs)
1 min x squat with cross / jab
1 min x plank leg raises
Good luck!
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Here are the Bits and Pieces:
⚡️ The Templates - I have created a few templates for menstrual cycle tracking. You can purchase, download and reuse the templates time and again. They have been designed to help you to track your cycle, your training, and if you’re in perimenopause - your symptoms.
👉 Villages - Looking for a personal trainer? This is the solution for you!
The idea is very simple: you sign up and join a village with same-stage women, each week you get a group fitness schedule (just to give you an idea of what to do for the next 7 days), and you get a personal plan too - something that is specific to you. I’ll be in every village, there to provide the whole group help, guidance, advice and support. The members of each village have a safe space to share their wins and woes and also to have accountability. The villages are designed to give you access to a personal trainer and a group that can help you to create a superb fitness habit - that works for you!
Interested in joining? Here’s the link!
Community - Join! Free and VIP memberships are available.
Michelle Caira is the Founder and CEO of Fit Mama Fitness Inc , a community contributor at Thrive Global and a certified Master Personal Trainer. Michelle launched Fit Mama, a digital platform for mothers, in 2018. Now focusing on women throughout their hormonal lifecycles, Michelle has launched Vivi Rocks. Its goal is to equip women with the fitness, nutrition and mental wellness solutions and tools they need to thrive - at home and returning to the workplace. Passionate about women in business, Michelle is an entrepreneur with a global vision, and committed to help create a world where women thrive, regardless of any and all other factors.
Email me: hello@vivirocks.com
Telegram me:
Meet me in my virtual office:
Pick up my book: The Ultimate Guide to Fitness, Health & Wellness: