BOHO BEAUTIFUL

transform
THE OFFICIAL PROGRAM GUIDE
 DISCLAIMER
BEFORE BEGINNING PLEASE READ...

Not all exercise programs are suitable for everyone.

You should always consult your physician or health care
specialist before performing any of the exercises in this
program, especially if you have any chronic or recurring
physical conditions, and/or if you are pregnant, nursing,
or elderly. All exercises and use of this program are
performed strictly at your own risk. Stop if you feel pain
at any point. In purchasing this program, the user
acknowledges and agrees that he or she assumes all
risks of injury in the use of this program. Neither Boho
Beautiful Ltd., nor any persons affiliated or associated
with Boho Beautiful Ltd. are responsible for any person
or entity for any liability, loss or damage caused or
alleged to be caused directly or indirectly as a result of
the use, application, or interpretation of the material in
this program.

BOHO BEAUTIFUL TRANSFORM •

Welcome to
boho beautiful
Transform
Thank you so much for deciding to embark on this journey with us! We
hope that you take everything that you need from this program.
Throughout the next 14 days you will be pushed to new limits and given
an opportunity to prove that you are capable of achieving what you truly
put your mind towards.

It is our hope that as you progress with this program, you will begin to
experience your own personal transformation from the inside out. This
journey is about reshaping the way you feel about your body by giving it
the love, attention, and dedication that it deserves. Its this new
relationship to your body that will then resonate outwards into all
corners of your everyday life. It’s a beautiful path to embark on, and one
that will be unique to each person.
As you are taking the first step right now, we wish you the strength,
courage, and self-love necessary to achieve everything you deserve.
Until then… 
Work hard & have fun,
Love & Light....
Juliana and Mark*
BOHO BEAUTIFUL TRANSFORM •
 1. Modify And Customize!
Transform has been created to cater to different fitness levels, therefore you
can take any or all of the exercise modifications provided during each of classes
to customize every routine to cater to your own fitness level. You might find

TRANSFORM
some exercises easily manageable while others in that same video practically
impossible. Just do your best on each of them. Feel free to sit out reps, pause

GUIDELINES
the video/ take breaks, or skip certain exercises altogether. The key is to keep
it as challenging as possible but to make it to the end, even if it takes longer at
first.
2. Never Ignore Warnings Signs!
Pause or stop whatever exercise you are doing if you feel sharp, tingling, or
electric shooting pain, & if you feel nauseous or unusual fatigue take an
THE GOOD STUFF immediate break. You know your body. And when it speaks to you during this
program, you must listen. For pain, modifying exercises is the first step, and if
that doesn’t help then sit out and try again another time. However, if the pain
continues to persist, immediately seek medical advice. For sickness or nausea,
stop, take a break, and see how you feel with time. Everyone's body is different,
so you have to make sure your body's unique signals are always listened to.

BOHO BEAUTIFUL TRANSFORM •

3. Start With NO Dumbbells! 6. Airplane Mode!
During any class that requires the use of dumbbells, it's highly Try to refrain from having your phone on or accessible during the
recommended  to start with NO dumbbells and then add weights workouts. The last thing you need while in the midst of a class, is
once you feel your body is capable of handling resistance. When someone texting you or work emails distracting you from being in the
using dumbbells find the weight for yourself that offers ample moment and fully present with yourself. This program is a gift to
resistance but at the same time does not restrict you from yourself, so make time and give space for you. Do not let other’s take
completing the exercise.  that away from you.

*if you don’t have access to dumbbells use water bottles filled with 7. Set Your Calendar Reminder!
water, cans of food, or anything else that will add safe and minimal Schedule your workout on a calendar app as an appointment with
resistance. yourself for each day. Treat it as you would any other important
meeting or appointment in life. Schedule your day around this very
4. Extra Days Off! important meeting and don’t allow anything else to take away its
This program has been created to achieve maximum results for priority.
different fitness levels and body types.  The classes are not meant
to be easy for anyone, so hard work will be required and some 8. Healthy Clean Eating To See True Results!
people’s bodies will need extra rest. Don’t be afraid to customize Working out to your fullest potential can only take you so far if you
the scheduling of the classes to add an extra day off when your don’t complement your hard work with a healthy and clean eating
body and sore muscles demand it. diet. We have provided a suggested eating guide at the end of this
guide to make sure you are fuelling your body the best way possible
5. Water Breaks! to attain the full benefits of this program!
It’s important to keep your body hydrated. Even though each class
provides two separate minute long rest/water breaks, when you
feel you need water, pause the video and drink up!

BOHO BEAUTIFUL TRANSFORM•

14 day CLASS schedule
The 14 day schedule is intended for anyone who is ready for the challenge of a
physically demanding two week intensive program. For those of you that feel more rest
days will be needed, please see the proceeding 21 day schedule in the next section.

DAY 1: Total Body Cardio Sweat 

A full body cardio HIIT class that will “wake up” every muscle of your body
and get you primed for the next two weeks of the program!

DAY 2: Lower Body Laser 

This class laser focusses on the entire lower body by sculpting and
strengthening the glutes, quads, hamstrings, and inner thighs.

DAY 3. HIIT The Flow 

A fusion of fat burning and metabolism boosting cardio exercises, this class
melds yoga flows and postures into a perfect balance of HIIT techniques. 

DAY  4. Beach Core Meltdown 

This intense core workout class will help you trim your waistline, gain
incredible midsection definition, and find a stronger balance in all that you
do.

BOHO BEAUTIFUL TRANSFORM •

DAY 5. Resist & Burn* DAY 10. Power House Of Fire
Through bursts of cardio combined with resistance training, this An ultimate core cardio class that boosts your metabolism, increases
class builds your stamina, endurance, and puts you into your high fat loss, and develops stamina, while firing up your entire core… your
level fat burning zone. power house.

DAY 6. The 360º Sculpt*  DAY 11. Core Inferno

A complete sculpting and strengthening class for your entire upper Tone and strengthen every part of your mid section with this class as
body that leans and defines muscle through different toning it hits your lower/upper abs, obliques, and your transverse abdominis
exercises and more.  muscle.

DAY 7. So Hum DAY 12. Sunset Burnout 

This relaxing Yin yoga class will target all your sore muscles to This final cardio workout class combines exercises from all the past
provide a relaxing break and prepare you for the next week to cardio classes giving you a full body sweaty workout from head to toe.
come. 
DAY 13. Boho Body Workout
DAY 8. Divine Power Energy This highly effective combination of all toning & strengthening
A unique cardio workout that shows you a deeper connection to exercises from the program create a perfect finale to end the exercise
your inner strength by engaging your mind through coordination, portion of Transform.  
focus, and determination. 
DAY 14. Rejuvenating Recovery 
DAY 9. The Beach Bum The final class of the entire program is a muscle releasing recovery
This workout focuses strictly on toning, sculpting, and lifting your yoga class that will be an incredible treat for the body after a
backside through a creative combination of lower body challenging two weeks!
strengthening exercises.

* Class requires dumbbells BOHO BEAUTIFUL TRANSFORM•

21 day CLASS schedule
The 3 week class schedule is intended for anyone who requires more recovery time in-
between workout days to allow their body ample time for longer muscle recovery and
energy replenishment.

DAY 1. Total Body Cardio Sweat  DAY 12. Divine Power Energy

DAY 2. Lower Body Laser Day 13. DAY OFF

Day 3. DAY OFF DAY 14. The Beach Bum 

DAY 4. HIIT The Flow  DAY 15. Power House Of Fire

DAY 5. Beach Core Meltdown  Day 16. DAY OFF

Day 6. DAY OFF DAY 17. Core Inferno

DAY 7. Resist & Burn Day 18. DAY OFF

Day 8. DAY OFF DAY 19. Sunset Burnout 

DAY 9. The 360º Sculpt  DAY 20. Boho Body Workout

DAY 10. So Hum DAY 21. Rejuvenating Recovery

Day 11. DAY OFF

BOHO BEAUTIFUL TRANSFORM •

 workout
3. Lower Back Pain During Core Exercises
During lower ab exercises where you are positioned on your back lifting,
holding, or lowering your legs, if you begin to feel any lower back pain

modifications
creeping in, here are some ways to modify:

- Reduce the leg movement in half… usually keeping your legs further from
the ground will provide more support and still achieve the results of the
exercise for your current physical shape. 
IMPORTANT TIPS  
- Place the palms of your hands flat on the mat and beneath your lower back,
1. Wrist Pain? just above your buttox. This will support your back and restrict it from
For many people it can be very normal to feel pain and weakness in their arching while still allowing you to gain the benefit of the exercise. 
wrists during plank poses and any weight baring exercises. If this becomes
the case for you, modify the movement or pose by coming down onto your If the pain still continues. Stop immediately. 
elbows or pausing the exercise to “shake” and release the hands/wrists until Overtime as your core gets stronger, you will notice you are able to go a little
you feel relief. A secondary alternative is to also come down onto your knees further with your legs each time.
instead of elbows to relieve pressure on your wrists (instruction to certain
exercises where this is possible will be provided during the class).  4. Neck Pain
For any neck pain that arises during the core exercises, simply keep your
2. BREATHE! head down on the floor the entire time or place it on the mat as soon as you
Our body’s natural reaction when encountering physical challenges is to hold feel your neck beginning to weaken and flare up. It is usually a result of
the breath, but the best strategy for your entire well being is actually to do muscle compensation for your core, where your neck wants to help out
the opposite. Do your best to breathe through the tough parts and to be because your core is giving out or is too weak. As your core gets stronger
conscious of your breath through the slow ones too.  Welcome oxygen into your neck muscles will engage less and less and slowly you will be able to lift
your body as often as possible throughout each class and every exercise. your head off the mat during the exercises.

BOHO BEAUTIFUL TRANSFORM•

recovery day yoga
TIPS FOR YOUR YOGA EXPERIENCE

Yin Yoga is the influential style of yoga that the two recovery classes in
Transform have been designed around. This type of yoga practice targets
the connective tissues, such as the ligaments, bones, and even the joints of
the body. Yin Yoga perfectly compliments the intense exercise schedule of
Transform. It will allow you to release any muscle tension, soreness, and
stiffness.

Since Yin targets the connective tissues of the hips, pelvis, and lower
spine, it is also normal to have various emotions released as you hold the
postures for an extended amount of time. Frustration, impatience, anger,
and even sadness have been known to come forward. Do your best to
push through and let those emotions release. However, like always if you
need to let go of any pose at any time for physical reasons, do so
immediately. 

If this style of yoga connects with you on a deeper level, we offer a full Yin
Yoga Program on our website that might be a great addition to your
journey!
BOHO BEAUTIFUL TRANSFORM•
THE TRANSFORM
EATING GUIDE
THE INS AND OUTS OF CLEAN BODY FUEL

As we have mentioned many times before, working out and pushing

yourself to your physical limit is only half the battle. If you want to see fast
and amazing results, eating a clean and healthy diet is extremely important.
Not only because we need to fuel ourselves properly to achieve weight loss
and muscle definition, but it’s also extremely important that we are
nourishing our bodies with enough nutrients for efficient muscle recovery
and energy level.

Below is a guideline that will help you stay on track during this program and
also something to have as a reference in the future when making healthy
eating choices. Our recommended nutritional plan is based on our personal
experience. We are not certified nutritionists but over the years our
research and experience has run incredibly deep through our own personal
journeys of health and fitness.

Everyone’s body responds differently, but in general we promote a clean

plant based lifestyle to anyone looking for the perfect compliment to
physical exercise and high vibrational living.

BOHO BEAUTIFUL TRANSFORM•

NUTRITIONAL OVERVIEW:
In general, we recommend a diet packed with healthy plant based
proteins, an abundant amount of fruits and vegetables, a
combinations of healthy whole grains, and intake of a variety of
superfoods on a regular basis. The most important part of this
guideline is what NOT to eat, especially when undergoing this
program.

The deck is already stacked against us as everywhere you go, high

processed sugary empty foods are 90% of today's offerings. Plus,
for the most part our bodies are already accustomed and
sometimes addicted to the effects of some of these empty “foods”
so to make the commitment to cutting them will be extremely
difficult but at the same time even more rewarding.

The following are some suggestions of the do’s and don’ts. We

also highly recommend turning to the internet to google quick
and simple recipes or checking out our Happy Healthy Plant
Based Eating Guide for recipes and more in-depth information.

BOHO BEAUTIFUL TRANSFORM •

WHAT TO EAT FRUITS AND VEGGIES:
First and foremost leafy greens are key, after that really eat TONS of
whatever your heart desires. We recommend organic and locally
HIGH PROTEIN FUEL: grown, as well the only thing to limit for this program would be tropic
Tempeh, tofu, edamame, lentils, green peas, chickpeas, seitan, chia fruits due to their high sugar content.
seeds, tons of different nuts, sunflower seeds, nut butters (except
peanut butter), pumpkin seeds, and beans of all kinds- soy, red, black, SUPERFOODS:
yellow, fava ,pinto, lima, Maca powder, chia seeds, raw cocoa, spirulina, turmeric, hemp seeds
for an extra protein boost try clean protein powder in our smoothies, and hearts, flax seeds, chlorella, coconut & MCT oil, healing
we love Vega One. mushrooms (reishi, chagga, etc). 
Look up ideas for more superfoods and recipes to use them in. We love
WHOLE GRAINS: them in our smoothies and coffees.
Quinoa, oats, brown rice, rye, alternative pastas (like brown rice,
quinoa, bean, chickpea etc)  barley, kasha, bulgur, spelt, kamut, DRINKS:
amaranth, rye, wheat berries, millet & buckwheat Tons of water throughout your day (aim for 2 litres minimum), green
and herbal teas, fresh juice, power smoothies, coconut water, sparkling
For breads we suggest to limit your intake on the program but we still find water with fruit, a limited amount of coffee, golden milk, nut and soy
gluten free rice bread, minimal ingredient sourdough, or anything milks (great for protein!), kombucha. 
sprouted is great!
Your body is going to need a lot of hydration throughout the program so
its great to always keep a water bottle with you throughout the day.

BOHO BEAUTIFUL TRANSFORM•

 WHAT NOT TO EAT
Processed foods as a whole, if there are tons of ingredients stay away!
Bleached or white flour products like breads, pastas, tortillas, baked goods etc. 
Junk Food! - Cake, sugary treats, candy, doughnuts, ice creams, sugary cereals, etc
Fried food and especially DEEP friend food
High sugar / processed liquids
Soda Pop, concentrated juices, gatorades, energy drinks, sugary lattes
Condiments & processed sauces
Most bottled salad dressings
Meat & Dairy
Alcohol

BOHO BEAUTIFUL TRANSFORM•

Example of a regular eating day: SNACK #2:
Very Berry Smoothie with spinach, almond milk, hemp seeds or other
superfoods you desire. 
WAKE UP (pre-workout): 
Coffee or tea + a bowl of berries with nuts or a banana DINNER:
Arugula Spinach Salad with chickpeas + light non-dairy salad dressing 
BREAKFAST (post-workout):  Carrot Ginger Soup with rice bread toast
Whole grains oatmeal, with almond butter and apples
or BEFORE BEDTIME #3:
Scrambled Tofu with stir-fried veggies in light olive oil   Herbal tea of choice
or
Avocado Toast on gluten-free rice bread (or sprouted whole grain bread) NOTE- The one thing you want to avoid is hunger, so snacking as much as
you want on healthy light foods throughout the day is completely fine to
SNACK #1: make sure your energy level is up and thriving. 
Hummus and raw veggies  Use the suggested eating guide as your personal shopping list to make
or sure you are filling your fridge with healthy and nutritious foods that will
Green apple with almond butter  help you feel incredible throughout this journey.

LUNCH:
Brown Rice, Mixed Greens (stir fried broccoli, bok choy, spinach, onion,
zuchinni, & carrots), grilled tempeh or tofu, topped with sesame seeds
and tahini sauce. 
*For more of a protein kick, switch brown rice to quinoa. 

BOHO BEAUTIFUL TRANSFORM•

THANK YOU & GOOD LUCK!
Thank you from the bottom of our hearts for
joining us on this journey!
It is our hope that you will receive everything
that you are looking for from our time
together with Transform.  May it be a success
for you in every way and help you on your
path to a more healthy, vibrant, & loving life. 

Love & Light,

Juliana and Mark
BOHO BEAUTIFUL TRANSFORM•