Success Chart

CORE: Streaming Workout Program https://core.streamfit.io/

Get ready for SUCCESS!

Congratulations on joining us. And welcome to the
CORE 14 Day Sweat Sesh program!

By including a daily cardio workout in your routine, you're going to improve your overall health and well-being.

Get ready to feel better, be stronger, have more endurance to do all the things you love... and take charge of your vibrant health... in just two weeks!

Here's how your CORE 14 Day Sweat Sesh works.

Access your program page. (The link is in your Welcome email!)

- It contains your cardio workouts -- Day 1 to Day 14!

- Use the heart rate calculator to capture your numbers based on your age.

On the checklist on the next page, write down:

- Your resting heart rate as a baseline. Measure how many times your heart beats in 10 seconds and multiply by 6 = beats per minute (bpm).

- your maximum heart rate & fat-burning target heart rate as reminders

Do each cardio workout / Day 1 through Day 14.
Mark off the days you complete each workout. Watch your success grow!
At the end of the 14 Day Sweat Sesh, it's time to CELEBRATE!

Misha Patel

CORE 14 Day Sweat Sesh

Success Checklist

Sweat Sesh / Week 1

Day 1 Workout
Day 2 Workout
Day 3 Workout
Day 4 Workout
Day 5 Workout
Day 6 Workout
Day 7 Workout

Sweat Sesh / Week 2

Day 8 Workout
Day 9 Workout
Day 10 Workout
Day 11 Workout
Day 12 Workout
Day 13 Workout
Day 14 Workout

Resting Heartrate

Day 1: Baseline (beats per minute)

_________________

Day 10:

_________________

Day 14:

_________________

Tip: take your heart rate before getting out of bed in the morning.

Max Heart Rate

_________

To calculate:

Subtract your age from 220

Fat-Burning Target Heart Rate

_________bpm

Calculate:

70% of Max Heart Rate

__________

85% of Max Heart Rate

__________

CORE 14 Day Sweat Sesh

Cardio Benefits

Cardiovascular exercise benefits your body and your mind! Here's how.

Stronger heart.

30 minutes of cardio can strengthen the heart and protect you from heart-related illness.

Improved brain function.

People with weak hearts, due to insufficient physical activity, have less brain volume than those with strong hearts.

Better sleep.

By doing cardio 3-4 times per week, you can fall asleep 54% faster and stay asleep 37% longer.

Increased bone density.

Regular cardio over a period of six months can increase bone density by 12%.

Alleviates depression.

Exercise works better than medication at alleviating depression after a 16-week period.

"Big changes start with small steps."

About Misha

Hi, I’m Misha Patel! As founder of two Pilates and wellness studios (Central Core and MPS) and the CORE streaming exercise program, I want to help you attain, maintain, and maximize your fitness. Your needs differ from the next person, so whether you want to tone muscle, build strength, or reduce joint pain, I look forward to helping you accomplish your goals and attain a vibrant life.
Exercise isn’t just great for your body. It’s also going to help you feel happier, more optimistic, and give you more energy.
My favorite thing about what I do is seeing how people transform both mentally and physically when they incorporate proper exercise into their lifestyle.
I focus on creating safe, yet challenging, routines which will never grow boring, with endless modifications, progressions, and regressions, so even if you have injuries or limitations, you can start to feel pain free and limitless from anywhere!

Learn more about CORE: https://core.streamfit.io/

Success Chart

Get ready for SUCCESS!​

CORE 14 Day Sweat Sesh ​

Success Checklist​

Sweat Sesh / Week 1​

Sweat Sesh / Week 2

Resting Heartrate​

Max Heart Rate

CORE 14 Day Sweat Sesh

Cardio Benefits

"Big changes start with small steps."

About Misha

Get ready for SUCCESS!

CORE 14 Day Sweat Sesh

Success Checklist

Sweat Sesh / Week 1

Resting Heartrate