The ultimate wedding workout plan is realistic and achievable, yet ambitious. The time leading up to your wedding is overflowing with motivation and adrenaline. Take hold of this energy and run with it. Your workout plan should turn up the notch on your usual routine and challenge you like never before.

The Fluidform 8-week Wedding Program prioritises consistency and targeted exercises to tone your focus areas. The program will consider your dress(es), outfits and personal goals. The Fluidform at Home Wedding program will introduce a unique total body challenge based on your outfits for the ceremony, reception, after party and every moment in between.

A combination of strength and cardio training will effectively condition and tone your body, while burning energy to achieve long, lean muscles. The program will incorporate core strength, postural realignment, balance and stability to improve your posture and body composition, to hold yourself with grace and elegance. Supported by a detoxifying and cleansing meal plan to tone your body and achieve a younger, fresh and glowing complexion.

This time can also be highly stressful – the Fluidform Wedding Program will support your emotional wellbeing and bring a sense of self-care to your routine. Focus on your mind-body connection, stretching and relaxation to reap the mental benefits of movement, as well as the physical. Consistent exercise not only improves your physical and mental strength, but supports all aspects of your lifestyle including your quality of sleep – essential to feeling energised and looking fresh.

Find confidence, to feel the happiest and healthiest version of yourself on your special day.

What is involved?

The 8-week Fluidform at Home Wedding program will map out your fitness journey for a complete overhaul of your physical and mental health. 

1. Phase one. Warm up the body, to prepare for the transformation process. 
2. Phase two. Enter intensive strength and cardio-based training. 
3. Phase three. Correct your posture and balance to hold yourself with confidence and grace.

What will you achieve?

• Find confidence, to feel the happiest and healthiest version of yourself on your special day.
• Support muscle development and postural realignment to balance your body, creating long, lean and toned muscles. 
• Restore your motivation and bring a sense of confidence and self empowerment, which translates from the inside out. 
• Beyond a lean, toned body, you will stand taller, look younger and move with confidence and grace.
• Functional movement requires deep concentration and coordination, which strengthens our mind-body connection. Practising consistent, considered movement, not only helps to improve our happiness, but improves our emotional management during times of stress.

Consistency is when we see the most significant results. Your dream ‘wedding body’ cannot be achieved overnight, but with commitment, consistency and repetition, it is completely within your reach.

How do I compliment my workout routine?

• Incorporate a long walk or run each day. Time spent outside in the fresh air will support your emotional wellbeing and stabilise your stress hormones. The added cardio will help to boost and burn energy.
• Swimming in the ocean supports mental clarity and glowing skin.
• 5 minutes of relaxation or meditation stabilises stress levels and brings balance to your routine.
• Opt for fresh, seasonal fruit and vegetables from a local market or grocer. Eliminating processed foods from your diet will not only have significant impacts on your health but help to save money.
• Drink 2L of water per day. 
• Simplify your skincare routine. The combination of exercise, a balanced diet and increased water intake will naturally improve your skin health. Keep your skincare routine simple and clean.
• Breaking a sweat has detoxifying benefits to the body. Look around your local area for a traditional or infrared sauna room. 
• Allow time to switch off from your phone, reconnect with yourself and allow your mind to settle. The months leading into your wedding bring plenty of noise – so embrace moments of silence – they will make the chaos all the more exciting! 

What should I eat to support my workout routine?

Support your workout plan with a balanced and nutritious meal plan for optimal results. Movement and nutrition go hand-in-hand when it comes to your health, muscle development and definition. Our simple recipes, eliminating processed foods for a detoxifying effect on the body.

Our Fluidform Wedding Program will include an 8-week meal plan and ‘Wedding Glow Guide’. We recommend following this as a guide to eating a balanced, holistic diet which is cleansing and detoxifying on the body. Our recipes are balanced – incorporating lean proteins, healthy fats, carbohydrates, wholegrains and an abundance of fruits and vegetables to meet your nutrient needs.

To achieve the best results and your pre-wedding “glow”, support your workout program with our detoxifying and cleansing meal plan to tone your body and achieve a younger, fresh and glowing complexion. To compliment your 8-week meal plan, we have designed a special “Wedding Glow Guide” to reduce inflammation and water retention, improve skin tone and texture and hydrate your skin from within. Find confidence, to feel the happiest and healthiest version of yourself on your special day.

Purchase the Fluidform Wedding Pilates Program to receive your exclusive “Wedding Glow Guide”.

What’s inside?

• Guide To Cleansing
• Foods To Avoid
• Foods We Love
• New Smoothie Recipes
• New Snack Recipe
• New Nourish Bowl Recipe

The 8-week Wedding Meal Plan will appear on your Dashboard on Wednesday February 28th, a few days prior to the program commencing on March 4th.

Top tips:

1. Allow time, energy and commitment – change does not happen overnight!
2. Commit to the process – when you practise consistently, you will see results. 
3. Find a routine that works for your lifestyle. To realistically commit to the plan, your daily workouts need to align with your already busy schedule.
4. Find an instructor or program you trust and respect. When you find this, you will want to get on the mat and move everyday. 
5. Focus on targeted, effective exercise tailored to your personal goals. This is when you will see the best results, and feel accomplished with your progress. 
6. While your plan does not have to be complicated, prepare yourself for a complete overhaul of your health and wellness. Consider your exercise, nutrition, self-care tools and lifestyle factors which contribute to creating a healthier and happier you.

Challenge launching March 4th.

Register your interest to WIN the ultimate Wedding package valued at $10,000.

When it comes to working your core, everyone has an opinion. Have you ever done a workout class and the instructor says “press your lower back into the mat” or “maintain a neutral pelvis” or “20 more fast crunches” or “slow down your movements” and leave feeling a little confused?

Each form of exercise be it Pilates, yoga, HIIT training or weight-lifting has a slightly different approach to how we correctly activate and engage our core muscles to achieve strong, toned abdominals. And while there is no single approach to anything, there are a number of misconceptions we have debunked, to ease your confusion.

1. Core strength is all about chest lifts and crunches. There is a misconception that abdominal work starts and ends on your back, usually pumping out 20 chest lifts or crunches. This is not the truth. To effectively and efficiently fatigue your abdominal muscles to strengthen, lengthen and tone, you must work your abdominals in all planes of movement. Think chest lifts on your back, 4-point kneeling, standing and plank position. Each position uses different muscles in your core to create a balanced, even tone.

Read more on this here

2. Flat back = flat abs. Abdominal work is commonly taught in an imprinted spine position (think squishing the blueberry between the mat and your lower back). Fluidform teaches abdominal work predominantly in a neutral position. This is the strongest position of the body, when there is a natural curve in your spine. Your shoulders are relaxed, ribs are connected with a small gap beneath your lower back. Just holding this position on the mat is enough to feel your abdominals connect and prepare to move. Maintaining this position as you move requires deep connection and activation through the lower, upper abs, obliques and pelvis.

Read more on this here

3. Form comes before everything else. This is partially correct, as correct form is essential to working your abdominals. However, before we even start to move, we must consider our breathing. Working through an entire sequence while holding your breath makes it impossible for your deep abdominal muscles to connect. At Fluidform, we teach to inhale in preparation for the movement, and to exhale as you move. 

Read more on how to connect your breath to your movements here

ACTIVATE YOUR ABS in 21 days. NEW workouts + recipes to tone, tighten & transform your core.

Q. Do you struggle to engage your abs?

A weak core impacts our ability to connect, engage and activate our abs. This creates an outward “pouch” around our pelvic area which can be difficult to shift and tighten. If this sounds familiar, this challenge is for you.

A. ACTIVATE ABS 2.0

This challenge will work deep into your core muscles, transforming the shape of your inner thighs, glutes, abdominals and obliques. Compliment your workouts with 21 days of salads to optimise results.

Strengthening our core muscles realigns our pelvis to help flatten our abdominals, creating overall definition and tone. Strengthening our core helps to improve our balance, posture and alignment, creating length through our spine to stand taller and move with confidence.

By the end of this challenge, not only will you see definition in your abs, you will rediscover your mind-body connection to feel empowered and strong from within.

HOW DO I JOIN?

Now you know the benefits of how this challenge will transform your body and build your confidence, how do you sign up?

ACTIVATE ABS 2.0 is available to all Fluidform members. Sign up to Fluidform today to receive your FREE equipment pack shipped WORLDWIDE.*

ACTIVATE ABS 2.0 will go live on your Dashboard on February 12th, 2024.

*Only first-time subscribers for a yearly membership will receive a free equipment pack. 

WHAT’S INVOLVED?

ACTIVATE ABS 2.0 will introduce 6 new workouts, designed to activate your core by working your inner thighs, glutes, obliques and abdominals. You will receive a 21-day calendar with daily ranging from 10-30 minute workouts, keeping you motivated and holding you accountable to move.

Support your daily workouts with 21 days of salads with Hattie, designed to cleanse and tone and optimise your results. Hattie is a practising Pilates instructor, nutrition student and recipe developer, who understands first-hand the nutrients our bodies need to move well, free of pain. Discover 21 days of salads Hattie has on rotation to compliment her ab workout program.

Follow us on @fluidformpilates for an insight into 21 days of salads with Hattie.

WHAT WILL I RECEIVE?

• 21-day workout calendar (Beginner & Advanced options)
• Ongoing support and guidance from our team of qualified senior instructors
• Access to our global community on Facebook

PLUS as a Fluidform member you will receive a FREE equipment pack upon sign up to kickstart your movement journey and create the ultimate in-studio experience, at home. 

WHAT ELSE IS INCLUDED IN MY MEMBERSHIP?

• Access to over 300 workouts, challenges, recipes and meal plans 
• A Personalised Program based on your individual needs and goals.
• Recommended workouts and challenges targeting you and your body. 
• Support from our team of qualified senior instructors. 
• Access to our specialised Pre & Postnatal program. Designed by Kirsten to provide safe, supportive and effective movement from conception through to your postpartum recovery. 
• Access to our recipe database, with balanced and nourishing meal plans to support your movement journey. 

WHAT EQUIPMENT DO I NEED?

For this challenge, you will need:

• Fluidform equipment pack (contains a small Pilates ball, set of resistance bands and pair of discs)
• Ankle weights
• Swiss ball
• Hand weights

Your Fluidform equipment pack is shipped FREE to all members upon signing up to a 12-month subscription. We believe these pieces of equipment are fundamental to getting the most out of your Fluidform experience and evolving your practice. 

Additional equipment is available to shop on our website. Take your Fluidform experience to the next level and complete your at home studio. 

GET READY

Make sure you are signed up to our newsletter to receive helpful tips and information to guide you through every step of the challenge. 

Follow us on @fluidformpilates and join our closed Facebook Group for updates and insights into the challenge. The Facebook Group provides overwhelming support from our global community of members. You will feel guided, motivated and inspired every day. 

Have a question about the challenge? Get in touch!

Email us on ffah@fluidform.com.au

Our first challenge of 2024 – introducing the BOUNCE BACK challenge.

BOUNCE BACK into your workout routine with 21 days of NEW workouts filmed in Fiji. There has never been a better time to implement your new year goals and kickstart a workout routine. At the beginning of a new year, we often feel the pressure to meet unrealistic expectations and resolutions. Let me show you how you can BOUNCE BACK and achieve real results in just 20 minutes a day. Experience feel-good, high energy workouts without impacting your joints, or leaving you feeling depleted and unmotivated. This is your opportunity to BOUNCE BACK into feeling like yourself again.

Escape with me to tropical paradise and embark on a 21-day journey of daily workouts and nourishing recipes to repair and nourish your gut microbiome. 

The BOUNCE BACK challenge will introduce 10 NEW workouts filmed on location in Fiji, each targeting every muscle in your body for a total body burn. Support your daily workouts with a balanced and nutritious meal plan, featuring daily breakfast, lunch, dinner and snack recipes to repair your gut health and support a healthy digestive system. By the end of this challenge, you will have experienced a complete overhaul of your physical and mental wellbeing.

HOW DO I JOIN?

Now you know what to expect from this challenge, are you ready to BOUNCE BACK into your workout routine and achieve real results? It’s time to sign up.

BOUNCE BACK is available to all Fluidform members, launching on your Dashboard on January 8th. Sign up to a 12-month subscription via the Fluidform to receive your FREE equipment pack shipped WORLDWIDE. Monthly, Quarterly and Annual subscriptions available – find the plan that’s right for you.

Download the Fluidform app to unlock exclusive app features and access your daily workouts and recipes in one convenient location. 

Once you get started, the Challenge will move to your Current Workout to continue at your own pace. Look out for emails from Kee, guiding you through each stage of the challenge.

WHAT DOES THIS CHALLENGE INVOLVE?

• 21-day calendar of daily workouts to help you BOUNCE BACK into your routine and achieve real results.
• 21-day meal plan of recipes to repair and nourish your gut health.
• Ongoing guidance to support your personal goals.
• Beginner & Advanced calendars to choose your own level and achieve real results.

We recommend embarking on this challenge in conjunction with the BOUNCE BACK meal plan to optimise your results. The meal plan is a designed as a guide, to recommend balanced and healthy recipes with a focus on repairing your gut health. Please customise the meal plan to meet your nutritional and dietary requirements.

WHAT WILL I RECEIVE?

• 21-day workout calendar. This challenge is suitable for Beginners to Advanced with the opportunity to choose your own level.
• 21-day meal plan and weekly shopping list, to take the hassle out of eating well. 
• Ongoing support and guidance from our team of qualified senior instructors.
• Access to our global community in our private Facebook group.

PLUS all new 12-month subscriptions will receive a FREE equipment pack upon sign up to kickstart your movement journey and create the ultimate in-studio experience, at home. 

WHAT ELSE IS INCLUDED IN MY MEMBERSHIP?

• Access to over 300 workouts, 100+ challenges, balanced recipes and seasonal meal plans.
• A Personalised Program, designed by Kirsten King, based on your individual needs and goals.
• Recommended workouts and challenges targeting you and your body. 
• Support from our team of qualified senior instructors. 
• Access to our specialised Pre & Postnatal program. Designed by Kirsten to provide safe, supportive and effective movement from conception through to your postpartum recovery. 
• Access to our recipe database, with balanced and nourishing meal plans to support your movement journey. 

Download our FREE app on the App Store or Google Play to unlock exclusive app features and access all your favourite workouts, challenges, recipes and meal plans in one convenient place.

HOW DO I PREPARE FOR THIS CHALLENGE?

Sign up to Fluidform at Home to gain access to the challenge launching January 8th.

Start by creating a routine. Set aside time each day to move your body. This is your own time to reset, connect your body and mind and feel amazing.

Create a space to move. Whether this is in your bedroom, the lounge room or outside, find a space you feel most comfortable. Roll out your mat and start moving. 

WHAT EQUIPMENT DO I NEED?

For this challenge, you will need:

• Fluidform equipment pack (contains a small Pilates ball, set of resistance bands and pair of discs)
• Hand weights
• Ankle weights (optional)
• Swiss ball
• Theraband

Your Fluidform equipment pack is shipped FREE to all new 12-month subscription members upon signing up. We believe these pieces of equipment are fundamental to getting the most out of your Fluidform experience and evolving your practice. 

Additional equipment is available to shop on our website. Take your Fluidform experience to the next level and complete your at home studio. 

GET READY

Make sure you are signed up to our newsletter to receive helpful tips and information to guide you through every step of the challenge. 

Follow us on @fluidformpilates and join our closed Facebook Group for updates and insights into the challenge. The Facebook Group provides overwhelming support from our global community of members. You will feel guided, motivated and inspired every day. 

Have a question about the challenge? Get in touch! Email us on ffah@fluidform.com.au

The Lazy Girl workout plan is not just for the lazy girls, but for those days you just cannot bear the thought of working out. Quite often it’s these days when our bodies need it most, however we give-in to watching Netflix or scrolling on our phones. Rather than releasing stress and tension, we start to hold this in our bodies which creates long-term imbalances in our hips, neck and posture. You can read more on that here.

But don’t feel guilty – I can relate to those feelings after a full day at work, between running around after the kids and finding the time to cook dinner, catch up on emails and get my workout in. Even when it’s the last thing I think my body needs, it always feels better for it. Movement is a way to release the build up of stress and tension we hold onto through our busy lifestyles. It supports our circulation and blood flow, which boosts our energy, improves our digestive system and stimulates our nervous system – all essential to a healthy body and mind.

So next time the lounge is staring at you after a long day at work, try swapping 20 minutes of your TV show for a workout and feel the difference it makes in your mood, posture, sleep and energy levels.

Feeling ultra-lazy? Here are my top 5 tips for the ultimate Lazy Girl.

1. Start with a stretch. Sometimes the best place to start is just by rolling around on your mat. Start my wriggling all ten toes, then find a bit of movement in your legs, find neutral pelvis, feel your lower abs connect, feel your ribcage connect, roll your shoulders back, open up your chest and feel energy through your fingertips. Now you are ready to move.
2. Set up your mat and equipment next to your bed and literally roll out of bed. Getting your workouts done in the morning removes the barriers you create during the day to move. If you are short on time, set your alarm 20 minutes earlier and get your workout done before anything else in the morning. It will wake you up, and set you up for the day.
3. Do something you actually enjoy doing, rather than exercise which feels like a punish. This one sounds obvious, however often we set unrealistic expectations of going for a run, going to the gym or showing up to an early morning HIIT session. All types of movement have benefits on the mind and body, yet some leave us feeling more depleted than when we started. Find something you actually enjoy doing, and still have the energy to move after your workout. 
4. Embrace rest and recovery. Rather than categorising sleep, rest or general relaxation as “laziness”, embrace these moments as self-care. Take yourself for a massage, allow yourself to sleep in, spend a few moments during the day to meditate or enjoy a weekly sauna session. Honour your body’s recovery and relaxation process to actually improve your workouts. 
5. Set yourself a goal and celebrate your wins. Feeling ultra-lazy? Set yourself a goal of 3 workouts this week, and when you get them done, celebrate! Buy a new outfit for the weekend, call a friend to tell them, do something which makes you feel good. 

Minimal input, maximum results.

We have you covered this holiday season with 14 days of 20-minute workouts you can do with your eyes closed. Join me on the mat (on your back) for our top 10 horizontal workouts. 

Make the final days of 2023 count to keep looking, feeling and doing your best.

In partnership with MECCA COSMETICA, the first 50 new 12-month subscription sign ups to Fluidform at Home will receive the ultimate holiday pack. Includes a MECCA COSMETICA To Save Face SPF50+ Superscreen + limited edition Fluidform Signature Tote Bag & Dad Cap in Tangerine.

*New sign ups only. Available on 12-month subscriptions. Offer only available to Australia and New Zealand customers. ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE. Sunscreen is only one form of sun protection. Avoid prolonged sun exposure and reapply as directed.

Offer available to Australia and New Zealand customers.

HOW DO I JOIN?

Now you know what to expect from this challenge, are you ready to commit and achieve real results?

It’s time to sign up. 

The Lazy Girl challenge is available to all Fluidform members, launching on your Dashboard on December 11th. Sign up to a 12-month subscription via the Fluidform to receive your FREE equipment pack shipped WORLDWIDE.

Download the Fluidform app to unlock exclusive app features and access your daily workouts and recipes in one convenient location. 

Once you get started, the Challenge will move to your Current Workout to continue at your own pace. Look out for emails from Kee, guiding you through each stage of the challenge.

WHAT DOES THIS CHALLENGE INVOLVE?

• 14-day calendar of daily horizontal workouts you could do with your eyes closed.
• Ongoing guidance to support your personal goals.

We recommend embarking on this challenge in conjunction with a Fluidform meal plan to optimise your results. Each of our seasonal meal plans are designed as a guide, to recommend balanced and healthy recipes. Please customise the meal plan to meet your nutritional and dietary requirements.

WHAT WILL I RECEIVE?

• 14-day workout calendar.
• Ongoing support and guidance from our team of qualified senior instructors.
• Access to our global community in our private Facebook group.

PLUS all new 12-month subscriptions will receive a FREE equipment pack upon sign up to kickstart your movement journey and create the ultimate in-studio experience, at home.

WHAT ELSE IS INCLUDED IN MY MEMBERSHIP?

• Access to over 300 workouts, 100+ challenges, balanced recipes and seasonal meal plans.
• A Personalised Program, designed by Kirsten King, based on your individual needs and goals.
• Recommended workouts and challenges targeting you and your body. 
• Support from our team of qualified senior instructors. 
• Access to our specialised Pre & Postnatal program. Designed by Kirsten to provide safe, supportive and effective movement from conception through to your postpartum recovery. 
• Access to our recipe database, with balanced and nourishing meal plans to support your movement journey. 

Download our FREE app on the App Store or Google Play to unlock exclusive app features and access all your favourite workouts, challenges, recipes and meal plans in one convenient place.

HOW DO I PREPARE FOR THIS CHALLENGE?

Sign up to Fluidform at Home to gain access to the challenge launching December 11th.

Start by creating a routine. Set aside time each day to move your body. This is your own time to reset, connect your body and mind and feel amazing.

Create a space to move. Whether this is in your bedroom, the lounge room or outside, find a space you feel most comfortable. Roll out your mat and start moving.

WHAT EQUIPMENT DO I NEED?

For this challenge, you will need:

• Fluidform equipment pack (contains a small Pilates ball, set of resistance bands and pair of discs)
• Hand weights
• Ankle weights (optional)
• Swiss ball
• Theraband

Your Fluidform equipment pack is shipped FREE to all new 12-month subscription members upon signing up. We believe these pieces of equipment are fundamental to getting the most out of your Fluidform experience and evolving your practice. 

Additional equipment is available to shop on our website. Take your Fluidform experience to the next level and complete your at home studio.

GET READY

Make sure you are signed up to our newsletter to receive helpful tips and information to guide you through every step of the challenge. 

Follow us on @fluidformpilates and join our closed Facebook Group for updates and insights into the challenge. The Facebook Group provides overwhelming support from our global community of members. You will feel guided, motivated and inspired every day. 

Have a question about the challenge? Get in touch!Email us on ffah@fluidform.com.au