Social Media Content Batch: Coach Maya

Monday doesn't have to be a fresh start.

You don't need a new week to give yourself permission to move your body. You don't need January 1st. You don't need "once things calm down."

You need 20 minutes and the willingness to be imperfect.

Not a perfect workout. Not a 5 AM alarm. Not a green smoothie.

Just movement that makes you feel like yourself again.

That's it. That's the whole plan for today.

💛 Tag someone who needs this reminder.

5 exercises you can do at your desk without anyone noticing 👀

• Seated leg raises — 3 sets of 15 under your desk while on a call
• Chair tricep dips — stand up, dip, sit back down. Takes 45 seconds.
• Wall sits while waiting for the microwave
• Posture resets — shoulder rolls + chest opener every hour

Look, I'm not going to pretend desk exercises replace actual training. They don't. But here's what they DO: they interrupt the "sit for 8 hours straight" pattern that's wrecking your back, your energy, and your mood.

Start with one. Do it for a week. Then add another.

Small > nothing. Always.

Can I be honest?

Most of my clients don't come to me because they want a six-pack. They come because they're exhausted. Because they used to feel strong and somewhere between the promotion, the kids, and the never-ending to-do list… they lost that.

They don't need a drill sergeant. They need someone who gets it.

If that sounds like what you need, I have 3 spots open for free 15-minute consultations this month.

No sales pitch. No pressure. Just a conversation about what's realistic for where you are right now.

DM me "READY" and I'll send you the booking link 💛

The Busy Woman's 20-Minute Workout Template:

• ⏱️ 0:00-2:00 — Warm up (hip circles, arm swings, 10 squats)
• ⏱️ 2:00-8:00 — Lower body superset (goblet squats + reverse lunges, 3 rounds)
• ⏱️ 8:00-14:00 — Upper body superset (push-ups + bent-over rows, 3 rounds)
• ⏱️ 14:00-18:00 — Core (dead bugs + plank hold, 2 rounds)
• ⏱️ 18:00-20:00 — Stretch (hip flexors, chest, hamstrings)

That's it. Done. Shower. Coffee. Conquer. You can do this in your living room with one set of dumbbells.

Fitness isn't about discipline. It's about design.

The most common thing I hear from new clients: "I know what to do, I just don't have the discipline."

After coaching 200+ women, I can tell you: discipline is almost never the problem. Design is the problem.

When someone "can't stick to a workout routine," I look at the routine first:

• Is it realistic for their schedule?
• Is it enjoyable?
• Is it flexible enough to absorb a missed day?
• Does it build momentum with early wins?

When I redesign their routine around their actual life — not the life they think they should have — "discipline" stops being an issue.

The parallel to business is obvious. Stop blaming your willpower. Start redesigning your system.

What happens to your team's productivity when they exercise regularly?

I tracked this with a client company (small marketing agency, 22 employees) over 12 weeks:

• 📊 Self-reported energy: 5.2 → 7.4 (+42%)
• 📊 "Significant energy crash" 2-4 PM: 67% → 23%
• 📊 Sick days (participants): 0.4 vs non-participants: 1.8
• 📊 #1 reported benefit: improved SLEEP quality

The companies that will win the next decade aren't just investing in better tools. They're investing in the humans using them.