WELCOME TO THE ONLINE PROGRAMME
On this programme, we aim to reconnect with our bodies, ground our minds, connect with our spirit and make time for what makes us feel happy and healthy đ I am so thrilled that you are interested in this new adventure!
The combination of strength work, yoga and breathwork with a sprinkling of journaling and intention setting will help us connect deeper with the true power of our bodies, mind and soul. When we tend to multiple aspects of our overall wellbeing, the benefits are countless. The breath is at the root of this programme, everything begins with an inhale and ends with the exhale.
The yoga calms our nervous system and helps us connect with ourselves. It also mobilises and helps with flexibility in order to feel better in our bodies through our every day life, especially if we work a sedentary job. In Yoga we also tap into ancient wisdom and yoga philosophy and manipulate the breath through Pranayama (soothing and energising breath techniques).
With our strength training (lifting weights) work we aim to protect our bones and joints, build muscle and feel stronger and more confident. Through training, we empower ourselves to believe in ourselves on the gym floor and in our lives beyond the gym, there is so much potential to tap into! When we feel good in our bodies and we explore the limitless possibilities, there is so much transformation that can happen, inside and out. We open up so many opportunities to better our health and improve our skills. We become more agile, mobile, strong and powerful. When we tap into our bodies, we begin to see how much is actually possible. We set goals and when we achieve them, we realise the process has taught us so much..
Nothing can happen if we do not get clear on the WHY and WHAT we want, Watermelon Fitness and Yoga can help you with the HOW but it is important to work together to set goals and intentions and then Romana and the rest of the group will support you through your journey! That is why we schedule in an initial consultation, have those check in sessions 1-2-1 every month and practice journaling and checking in with weekly goals every Wednesday.
When we make time for all these extraordinary and life changing disciplines, thatâs when we truly can fulfil our true potential. Through these activities we carve out time for self-care, we establish a routine and discipline within ourselves, get to know who we are and in turn, we have better relationships with others because we are making time for our wellbeing. It all starts with a first step! The first one is showing up and you are here! WELCOME to the party :D
On this coaching plan you will receive:
X1 Initial 30-minute Consultation to assess your starting point, discuss your circumstances, availability, preferences, set goals and talk about habits you would like to implement over the course of the short term but also the longer term
X1 Live or Recorded Yoga Class per Week on Zoom 8 am Wednesdays
X1 Intentions and Goal Setting + Meditation 9 am Wednesdays
X3 Bespoke Workouts Catered to Your Goals and Needs and Equipment, you will be doing these on your own at the gym or at home with step-by-step guidance via the True Coach app with video demos for every exercise and explanations for reps, sets and rest time
Accountability and Empowerment
Email and Text Support
Step Challenges
Habit building and habit stacking
Journaling , Goal Setting and Meditation
Private Instagram videos to answer any of your questions
Monthly 20 min Calls to Check in on Progress
Encouragement and motivation as well as knowledge and answering any questions you may have along the wayđ
FAQ
HOW WILL I ACCESS MY WORKOUTS?
You will be set up on the True Coach app and you will access all your workouts there. You will be able to log into the workouts via your phone, computer or laptop and be able to see videos for each exercise. Exercises will vary and depending on your goals and availability, you will have 1, 2 or 3 workouts per week without including the yoga sessions. The workouts will build week by week using âprogressive overloadâ in order to get you stronger đ
WHAT IS THE SCHEDULE?
The schedule is x3 Strength based workouts on Mondays, Wednesdays and Fridays and then an extra yoga session on a Wednesday morning from 8 am to 9:15 am. The workouts can be done on other days if needed but because youâll be on a WhatsApp group with people it might be nice to keep it on the same day so that we can all be in it together. Every workout will look different depending on your level, access (or not) to the gym, home equipment if youâre doing them at home, etc.
IF IâM DOING WORKOUTS AT HOME, WHAT DO I NEED?
Ideally x2 Dumbbells and x1 Kettlebell and bands are a plus. A mat for floor exercises and warm up. Comfortable clothing.
I like cast iron Kettlebells like these ones https://www.argos.co.uk/product/3290398?clickPR=plp:1:15
Here are adjustable Dumbbells https://www.argos.co.uk/product/8196026?clickSR=slp:term:dumbbell:7:24:1
If starting out, I would recommend 5kg Dumbbells https://www.argos.co.uk/product/5418219?clickSR=slp:term:dumbbell:5:24:1
Resistance bands set https://www.argos.co.uk/product/9376120?clickSR=slp:term:bands:8:116:1
Resistance bands https://www.argos.co.uk/product/1937330?clickSR=slp:term:bands:4:116:1
WHAT IS THE MID WEEK INTENTION / MEDITATION / JOURNALING GOAL SETTINGS SESSION FOR?
Each week we will work on individual habits and intentions to improve our wellbeing. The journaling, meditation and intention setting will be a little check in with ourselves to see how itâs going. This will be around 8:45 / 9 am on Wednesday mornings but can also be done via email or google drive or this can be a private practice you do on your own if thatâs your preference. There will be a chance to opt into a google drive sheet so everyone can see your weekly intentions.
MONTHYL ACCOUNTABILITY CALLS â what are they for?
The calls are so that we can check in with your progress and goals and where you can ask Romana any questions or advice about the programme. Calls are also for any feedback and new habits you would like to start for the next month of training ahead. Romana is always open and welcomes feedback because she wants you to have the best experience possible! The coach will also take this opportunity to explain any changes in your programme or correct your form if you have sent in videos.
WEEKLY YOGA - why?
At Watermelon Fitness we believe that the combination of strength training and yoga is a winning one! With strength training we improve fitness, we strengthen the muscles and joints, we âfutureproofâ the body to ensure maximum health and longevity. Through yoga, we relax the nervous system, work on mobility and isometric movements, we practice flexibility, breath work and mindfulness and this will lend itself very well to the overall programme and will hopefully leave you feeling relax and ready for the day with some exercises you can sprinkle throughout the day if youâre feeling overwhelmed. Itâs very rare to find a programme on the market that includes both yoga and strength and Romana really believe that the magic is in practicing both disciplines! Extra mobility moves will also be included in your workouts if one of your goals is to become more mobile of course đ
AM I DOING THE WORKOUTS ON MY OWN IN MY OWN TIME?
Yes. You will be doing the workouts on your own in your own time. Workouts will be added in on Mondays, Wednesdays and Fridays but you can access them whenever you like. Ideally you would do the workouts at the gym but if you donât have a gym membership, there are plenty of options that you can try at home.
DO I HAVE TO SWITCH MY CAMERA ON FOR THE YOGA?
No, you donât have to but itâs best if you do so Romana can see your form đ also great for you to film your movements and send them to Romana or to the group to make sure if youâre performing them correctly!
WHAT IF I SKIP A WORKOUT BECAUSE I AM SICK / HAVE TO TIME?
If you donât have time to train or youâre unwell, thatâs life! It happens. I highly recommend not worrying too much about it and getting back to it when you have the time. Progress is not linear. At Watermelon Fitness, we believe in following the natural cues your body gives you, we are all different. Depending on our cycles (if we menstruate), our stress levels, our sleep, our nutrition, we can feel stronger or less and itâs so important to listen to what our body is telling us.
IS THIS SUITABLE FOR BEGINNERS?
I would not recommend training on this programme if youâre a complete beginner. I would advice training with me at least a few sessions in person or on zoom or starting with my beginner programme. Please get in touch if youâd like me to set you up on that!
IS THIS SUITABLE FOR PRE/POST NATAL WOMEN?
Yes, it is. đ As long as your doctor or physio is okay with it. Please only join the programme if youâre already 6 weeks post-partum.
HOW DO I BOOK IN FOR MY MONTHLY CHECK IN?
These check-ins are optional but Romana finds there is great benefit in checking in. You are responsible for booking in the check in with Romana, she will send out options but if you donât book in within the allocated time, you may lose your slot. So try and book in a session with her before the end of the month to set yourself up for a winning month ahead!
HOW DO I ACCESS MY WORKOUTS?
You can access the workouts via the app True Coach. You can download that through the app store if you have an iPhone or Google Play on an Android. You can also access the True Coach platform through your browser. Safari, chrome etc. itâs a wonderful platform where you can write notes for each workout where the coach will be able to see what youâre doing and send you notes on it. You can also send private messages to your coach and add your goals and progress in as you go! A great way for Romana to witness your workouts, track your progress, increase weight when needed and reps etc. Itâs a great platform!
If we havenât covered all your questions, please do get in touch with Romana on watermelonfitness2020@gmail.com or send a message on Instagram @watermelon_fitness_and_yoga