THE PETRA

Beautiful. Resilient. Purposeful.

Your body is your foundation for everything else you do in the world. You train not for vanity but for vitality. You are driven by purpose, and you need a routine that matches the depth of the life you are building.

IN THEIR OWN WORDS

"This is the best thing I have ever done for my body! It had amazing influence on my whole well-being. It also gives me a new start to a much healthier life. Thank you for all your guidance my dear Greg."

Petra Nemcova, Model, Author, Activist

THE STORY

Petra Nemcova is a former Victoria's Secret model, author, and founder of the Happy Hearts Fund, a humanitarian organization that rebuilds schools in communities devastated by natural disasters.

In 2004, she survived the Indian Ocean tsunami. She held on to a palm tree for eight hours with a broken pelvis. When she came back, she did not just rebuild her body. She rebuilt her entire life with intention, compassion and extraordinary strength.

Gregory's methodology is published in the One Body, One Life® book, featured in the New York Post and endorsed by Petra Nemcova, Demi Moore, P!nk and Gisele.

THE WORKOUT

MONDAY: Yoga, Core and Mindful Movement

• 1 hour yoga: flexibility, breath, nervous system regulation
• Core circuit: Planks, Side Planks, Supermans, Accordion Crunches, 3 sets each
• 5 minutes meditation and breathwork to close the session

TUESDAY: Strength and Conditioning

• Upper body: Dumbbell Press, Rows, Shoulder Press, Lateral Raises, Bicep Curls, 3 sets each
• Lower body: Squats, Lunges, Step-Ups, Glute Bridges, Calf Raises, 3 sets each
• Core finisher: V-Ups, Bicycle Crunches, Reverse Crunches to failure

WEDNESDAY: Outdoor Cardio

• 45 to 60 minutes outdoor walking, hiking or swimming
• Movement connected to nature: joyful, low-impact, restorative

THURSDAY: Pilates and Core

• 1 hour Pilates: core strength, posture, body awareness and lean definition
• Massage or bodywork where available

FRIDAY: Full Body Circuit and Cardio

• Full body circuit: compound movements, 3 rounds with minimal rest
• 30 minutes cardio at 70-75% maximum heart rate
• Yoga cool-down: 15 minutes

SATURDAY: Active Recovery

• Swimming, gentle hiking or beach walking

SUNDAY: Rest and Reflection

THE NUTRITION STRATEGY

• Organic whole foods at every meal, nothing processed, nothing inflammatory
• Plant-forward eating with clean protein sources
• Generous greens from whole food sources: salads, steamed vegetables, soups every day
• Blood sugar kept steady for sustained energy, mental clarity and hormonal balance
• Healthy fats: avocado, olive oil, nuts and oily fish
• Hydration as a daily ritual

A TYPICAL DAY

• Breakfast: eggs with spinach and avocado, or oatmeal with berries and nuts
• Mid-morning: a small handful of nuts and a piece of fruit
• Lunch: grilled fish or a plant-based bowl with quinoa and roasted vegetables
• Pre-workout: Fat Burning Lemonade for clean energy and immune support
• Post-workout: lean protein and complex carbohydrates for recovery
• Dinner: grilled fish or chicken, roasted vegetables, olive oil and herbs
• Evening: low-fat cottage cheese or a light protein source

OUR TEAM'S RECOMMENDATION

Fat Burning Lemonade
The daily ritual that supports energy, immunity and metabolic function. Clean ingredients, clear purpose.

Berberade
Formulated with glucose balance in mind. Steady, clean energy that supports mental clarity, hormonal health and whole-body vitality.

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THE TEAM BEHIND IT

Gregory Joujon-Roche founded Holistic Fitness after 30 years working with some of the most demanding clients in the world. Together with Irma Joujon-Roche, he built One Body One Life®, a brand rooted in the same whole-person philosophy: training, nutrition and supplementation working as one system.

That is still what we do. That is still who we are.

The One Body One Life® Holistic Fitness Team

Disclaimer: Celebrity names referenced on this page are used for inspirational and educational purposes only. They do not imply endorsement of One Body One Life® products or services. Gregory Joujon-Roche's work with the referenced individuals is documented as part of his professional career.