At Mother Earth Hearth & Apothecary, every movement plan is more than just reps and routines — it’s a ritual designed for your life, your body, and your rhythm. Whether you’re returning to movement after a pause or deepening an existing practice, our programs are customized with your unique goals, energy cycles, and style in mind. Below you’ll find examples of what an 8-week strength and presence journey might look like — but every plan is thoughtfully adapted to meet you where you are.
🌿 The 8-Week Root & Rise
Build strength. Reclaim rhythm. Return to you.
A soft but strong return to your body through movement, presence, and gentle accountability.
This is more than a workout plan. It’s a grounding ritual to help you reconnect with your body, breath, and brilliance — without pressure or perfection.
✨ What’s Included
- 8 Weeks of Guided Movement
- Weekly Rituals for Energy + Recovery
- Bi-Weekly Reflection Check-Ins
- Mantras + Visual Anchors
- Optional Accountability Prompts
🌼 Weekly Rhythm
Focus: Lower Body Strength
Where: Gym/Home
Intention: Build strength, open hips
Focus: Stretch or Yoga
Where: Home/Studio
Intention: Mobility & tension release
Focus: Upper Body Strength
Where: Gym/Home
Intention: Posture & upper strength
Focus: Outdoor Movement
Where: Nature/Walk
Intention: Gentle cardio & joy
Focus: Optional Cardio
Where: Flexible
Intention: Heart health & variety
Focus: Yoga / Light Movement
Where: Flexible
Intention: Recovery & reconnection
Focus: Rest + Reset
Where: Home
Intention: Reflect & prepare
💪 Sample Strength Workouts
Lower Body (3 rounds)
- Goblet Squat x12
- Glute Kickbacks x15/leg
- RDLs x10
- Step-Ups x10/leg
- Side-Lying Leg Raises x12/leg
Upper Body (3 rounds)
- Lat Pulldown x10
- Shoulder Press x12
- Row x10
- Chest Press x10
- Plank Shoulder Taps x20
🌙 Energy + Recovery Rituals
- Morning: Hydrate, step outside, move 5 minutes
- Midday: Deep breathing, screen break, stretch
- Evening: Legs-up-the-wall, hip openers, guilt-free rest
🌀 Accountability Tools
- 4 Bi-weekly Check-In Templates
- Optional photo or journal check-ins
- Weekly motivational mantras
“I don’t need to be perfect. I just need to begin.”
You’re not starting over — you’re coming home.
Root. Ritual. Remedy.
Learn more at www.motherearthhearth.com
🌿 Bi-Weekly Check-In
Reflection | Reset | Realignment
This check-in supports your growth through awareness, not perfection. Use at Weeks 2, 4, 6, and 8.
💭 Energy & Awareness
Life is full — and you’re still showing up. That is strength. This check-in helps you realign with your intention.
✅ What’s Working
- Consistent walks, yoga, or strength sessions
- Staying flexible and kind when plans shift
- Checking in with your body before pushing
🌀 What Needs Support
- Making movement non-negotiable (even 10 minutes counts)
- Improving bedtime routine to support early workouts
- Prepping the night before to reduce decision fatigue
🌄 Morning Ritual (Example)
| Time | Action |
|---|---|
| 4:45 AM | Wake + hydrate |
| 5:00 AM | Short walk or grounding stretch |
| 5:15 AM | Leave for gym or begin at home |
| 5:30 AM | Workout begins |
| 6:20 AM | Cool down & transition |
🧘♀️ Low-Energy Day Ritual
- Minimum movement: 10K steps
- If workout is missed: +2K steps or 15 min yoga/stretching
🔁 Accountability Tips
- Weekly workout selfie
- Text reminders or journal notes
- Visual anchor: sticky note, phone background, or altar card
“Showing up — tired, imperfect, unmotivated — is still showing up.”
📅 Weekly Flow (Example)
- Monday: Stretch/Yoga
- Tuesday: Lower Body Strength + Optional Stairmaster
- Wednesday: Outdoor Movement or Walk
- Thursday: Upper Body Strength + Cardio
- Friday: Optional Cardio or Rest
- Saturday: Light/Intuitive Movement
- Sunday: Weekly Reset + Planning
You are not restarting. You are rising. Let each check-in be a moment to reconnect, recalibrate, and keep going.
No two journeys are the same — and your plan won’t be either. These templates offer a glimpse into what’s possible, but your path will be co-created with intention, flexibility, and care. Whether you need more structure, more softness, or a little of both, we’ll craft a program that honors your whole self. Ready to root, rise, and return to your strength? Let’s begin.
Mother Earth Hearth & Apothecary 