Mission 1: Lock and Load
Your Mission — should you choose to accept it:
For September, we’re resetting habits, firing up your muscles, and committing to consistency.
Discipline — not motivation — is what gets results. This month, you’re locking in your foundation so you can fire on all cylinders later.
This program is designed for real women, not athletes or fitness pros. You don’t need to be in shape to start — this is your baseline.
And I’m right here doing it with you.
Mission Objective:
Build daily habits that stick.
Reset your nutrition: protein first, hydrate more, sugar less.
Activate your powerhouse: glutes, core, pelvic floor.
Layer in recovery & self-care: posture, journaling, mobility.
Load your gear: Check the Sassy Survival Kit for my go-to tools & essentials →
Gear Checklist: Lock & Load Essentials
All you need this month are a few basics — no fancy gym required. These are the exact tools I use and recommend (some are linked in the Sassy Survival Kit):
Dumbbells (5–10 lbs) → Start light, progress as you get stronger (or use filled water bottles)
Yoga/Exercise Mat → For mobility, stretching, and floor work (or a towel or blanket)
Supportive Shoes → Walking + strength sessions (I actually do my home workouts barefoot)
Water Bottle → Hydration is part of the mission.
Protein Powder → To make sure you hit your protein goals
Journal + Pen → For self-care, tracking wins, and your daily affirmations (or just a notebook). You can get my affirmation journal here on Amazon:
Optional Tools → Foam roller, pilates ball, yoga bolster, and eye mask for recovery days.
That’s it. Simple, doable, beginner-friendly. You don’t need a gym membership — just a little space, your gear, and the commitment to show up.
The Plan:
Strength Training: 2 sessions per week → progressing as we go
Mobility/Pilates: 3 sessions per week → core-focused, keep your joints happy
Active Recovery: 2 light days → walk, stretch, or restorative yoga.
Meal Plan: 1500 cals / 120g protein target → with flexible swaps & options
Daily Movement: Aim for 3,000 steps/day this month. Build your baseline.
Mindset & Self-Care: Journaling, posture practice, and the art of showing yourself grace.
Monthly Preview:
Week 1: Reset & Activate → Establish the baseline, wake up muscles, hit your protein.
Week 2: Build Momentum → Consistency in strength & self-care.
Week 3: Fuel & Fine-Tune → Dial in nutrition, refine movement.
Week 4: Lock & Load Complete → Assess progress, celebrate wins, and prep for Mission 2.
Let’s Lock & Load
READY is not a feeling → It’s a DECISION
📅 Next Step:
Open your Month 1 Tactical Orders (Mission Briefing, Workout Plan, Meal Plan, and Self-Care) →
👊 Execute the Plan → Accomplish the Mission.
💖 – Melody
