12 Day Nourish Program

The 12 Day Nourish program is designed to help your body thrive through the shift into the cooler months. The Movement Society has teamed up with Nutritionist Steph Geddes to nourish your body inside and out, pairing warming and hearty whole foods with daily movement and self-care.

Virtual MVMT Members receive a 25% discount on the 12 Day Nourish program with Steph Geddes. Simply email or DM Holly or Elise on Instagram for your discount code.

It’s 12 days for you, because you damn deserve it!

JOIN VIRTUAL MVMT

What is Virtual MVMT?

Virtual MVMT is the ultimate sculpting library filled with your favourite workouts to do anytime, anywhere. Choose from pilates, barre, stretch and sweat! Filter your workouts by how much time you have, or the body part you want to focus on.

All of the workouts are led by some of Australia’s most in-demand Pilates instructors with over 20 years of teaching and teacher training between them. Along with your sculpting library, join our private online community to connect with your instructors, stay motivated and request what you want to see in your next workout!

TELL ME MORE

What is the 12 Day Nourish Program?

The 12 Day Nourish program is designed to help your body thrive through the shift into the cooler months. The meals are based on seasonal warming and hearty whole foods, packed with vegetables and high in protein, fibre and polyphenols to keep your gut happy and support the immune system. Over the 12 days, we’ll be doing what is best for your body at this time of year – think porridge, soups, curries, spices, nourishing teas, daily movement and long soothing baths.

Your nutritionist, Steph Geddes

Steph Geddes is a Registered Nutritionist specialising in culinary nutrition with a passion for inspiring others to enjoy eating seasonal nutritious food. Steph works as a creative recipe developer, corporate public speaker, cooking class teacher and ambassador. Her recipes and nutrition advice are featured in everything from worldwide cafes to blogs, mainstream media and celebrity cookbooks. You can find Steph on Instagram and through her website.

TELL ME MORE

Your 12 day program starts now!

We know that staying active becomes a little tougher as the cold months creep in. That’s why we have hand-curated some efficient at-home workouts for you. These come with extra burn and spice (not unlike your tasty new autumn recipes) that really gets the job done all in under 25 minutes a day, with rest days included.

Get your body moving safely and effectively each day, with a short, fun workout you can do anytime, anywhere! These workouts are safe and accessible for all levels but if you have any questions, feel free to reach out via email or through our Facebook community.

Download your mark-off sheet; making it achievable (and fun) to create some great habits that nourish you inside and out, leaving you feeling your best. Check off the worksheet and post it to Instagram to keep yourself accountable!

DOWNLOAD CHECKLIST

Full Body Fun
with Holly
45 Minutes

Your fun, full-bodied workout for everyone from newbies to athletes. We go into detail about alignment so you can be sure you’re doing everything right from home, while still getting you to the burn zone! A mix of functional movement and pilates to leave your body feeling and moving its best!

Team Back Body
with Elise
17-Minutes

Glute/Arm Superset using just the MVMT Loop.
Think back of the arms, legs, booty, and back. Extra attention to the back body to balance out all the sitting and slouching. Layered to build the burn!

Core & Upper Body Toning
with Chloe
20-Minutes

Build your upper body and core strength. No props needed, we use body weight, balance and coordination to challenge the body and to work those tiny little muscles we don’t normally use in everyday movement.

Walk

Schedule a walk, at your own pace, and enjoy some outdoor mind-body connection.

Core Cooking
with Holly
30 Minutes

First up on the menu for Core Cooking, is some marination or your deep abdominals, the subtle but important burn. Then we move on to the main course, burning abs with maximum spice and chilli plus a side of obliques!

Push it Real Good
with Elise
15 Minutes

A back-of-the-arms superset using just the MVMT Ball and your mat. Start with tricep dips (with a side of inner-thighs), then flow into hundreds (back-body style) before doing push-ups three ways. This spicy little set pushed me. The DOMS was real.

Walk

Schedule a walk, at your own pace, and enjoy some outdoor mind-body connection.

Glute & Ab Burner
with Chloe
20 Minutes

The ultimate 25 minute Pilates workout to tone and strengthen your glutes and abdominals, as well as working to improve your mobility and body alignment. You will be feeling the burn the next day that’s for sure!

Chairleader Chair Workout
with Holly
20 Minutes

This Chair-Leader workout is a fun, dynamic upper body and core workout that uses the chair from all different angles to help you feel your strongest!

Go team nourishers, GO!

Walk

Schedule a walk, at your own pace, and enjoy some outdoor mind-body connection.

Sweat & the Seat
with Elise
30 Minutes

Grab your loop for a sculpt sesh that will get your heart rate up, body heated and backside burning. We kick-start the cardio challenge with a squat countdown challenge. Then head down to the mat for a booty superset: All angles quadruped, wide bridging, and side-lying. Then finish up with a second position squat cardio set. All this goodness packaged into just 27-Minutes. The perfect little sweat and the seat sesh.

As always layered with modifications so you can keep your heart rate up, joints safe and body challenged.

Full Body Banger
with Chloe
30 Minutes

A little bit of everything in this 25 minute full body workout. Toning and lengthening every inch of your body.

Full Body Banger
with Elise
10 Minutes

When you are short of time but want a thoughtful core series that both opens the chest and strengthens the core.

Using just one glider and the ball, this gliding abs series is a beautiful one to build your core strength safely. This is beginner-friendly and fun.

No Prop Sweat Quickie
with Holly
20 Minutes

Pressed for time? Or maybe you have just enjoyed a mindful pilates session and want to add a little sweat element to finish? This is a great stand-alone or add-on safe and effective, fun sweat quickie!

Just pump your favourite tunes and enjoy!

5 Minute Bridging
with Elise
5 Minutes

Lazy Glutes? Take 5 & pre-game your workouts with this move.

A 5-Minute Bridging sequence that if practiced build your booty strength and hip flexor length! You could use this as a stand-alone quickie or as a peach primer before other workouts (perfect for people with lazy glutes or wanting to really switch them on before workouts!). Only my fav exercise of all time AND you will only need 5-Minutes and your loop!

Scooter 101
with Elise
7 Minutes

Inspired by the reformer exercise “Scooter” but recreated using one gliding disc (and a chair) – cool hey. You only need 7-Minutes.. and the slide effects are a really good peach. This exercise is why I love our MVMT gliders.

Scooter totally changed the standing glute game for me. So if your quads take over and you struggle to “recruit your glutes” this is one of my top exercises to practice. We dive into some of the nitty, gritty necessities for activating your booty and turning off your thighs.

The Toning Toolkit

What makes Virtual MVMT really hit the spot for your online workouts? The toning toolkit is your secret weapon to hit every single muscle while at home or away. All kept in a cute little neoprene bag but don’t be fooled, the sculpting tools in your toning toolkit will take your burn to new levels!

Want a toning toolkit to add to your workouts? All Health with Bec friends will receive a 20% off discount. Check your inbox for our gift to you.

GET YOURS