16 WEEK CHALLENGE

reshape your body and enhance definition in areas like your waist, thighs, and arms as you lose weight

This is a simple and realistic 16-Week Transformation plan that blends Wood Therapy Body Sculpting, Lymphatic Drainage, and a Balanced Diet + Exercise Routine! A realistic and healthy target for most clients is a loss of 0.5–1 kg (1–2 lbs) per week, with noticeable contouring and tightening from the combined  treatments by week 8 onward.

A clean, balanced diet supports your treatments and weight loss goals.

Eat more of:

• Lean proteins (chicken, fish, tofu, eggs)

• Leafy greens and colorful vegetables

• Whole grains (brown rice, quinoa, oats)

• Healthy fats (avocado, olive oil, nuts)

Hydration IS KEY:

Drink at least 2–3 liters of water daily!

It helps your lymphatic system flush toxins and supports fat metabolism. Hydrate more depending on your daily output of exercise as to not become dehydrated, but don't over do it...excessive intake is also not beneficial.

Weeks 1–4: Foundation Phase

Focus: Build consistency and mobility

3–4 days/week of 30–45 min brisk walking or light cardio

2 days/week of bodyweight exercises (squats, lunges, push-ups, planks)

1 session/week of stretching or yoga

💆‍♀️ Get Wood Therapy + Lymphatic Drainage weekly to start shaping and improving circulation.

Weeks 5–8: Strength & Definition

Focus: Build muscle and boost metabolism

4 days/week of strength training (weights or resistance bands)

2 days/week of cardio (cycling, jogging, or HIIT)

1 active recovery day (stretching, yoga, or swimming)

💧 Continue weekly Lymphatic Drainage, and Wood Therapy every 7–10 days for contouring and toning.

Weeks 9–12: Sculpt & Tighten

Focus: Burn fat and refine shape

3 strength days (focus on arms, core, and lower body)

2–3 cardio days (interval or circuit style)

1 recovery day (foam rolling, stretching)

🌿 Alternate Wood Therapy and Brazilian Lymphatic Drainage sessions weekly.