Month 1 boost - Video challenges!

Send me a video answering each question, up to a maximum of 60 seconds.

The questions are also printed in your folder, in case you want that version to make notes on.

You choose how to film them, feel free to experiment between tripod and handheld.

Send videos via wetransfer by 6pm for feedback the next day (if you can send earlier great, but no pressure, see how you go).

Day 1: What inspired you to start your Pilates journey?

What’s working really well

  • warm, relaxed and engaging, nice one.

  • The lighting and sound were good

  • You have plenty to say, you answer the question well and you fill the space confidently.

  • This gives us a great early version of your story that we can now refine together.

🔧 Builds / Next Focus Areas

  • Continue working on vocal clarity — especially with the tongue twisters (“She sells seashells…”) and ‘what a to do’.

  • Keep an eye on the timer onscreen — this will help you gauge your natural response length.

  • Review the framing guide safe zone I gave you — just place your face a bit higher in the image, to ensure we don’t lose your hand gestures if we make the image square.

  • Posture, leaning in slightly - sit nice and tall in the chair (to project that elegance and confidence)

🎥 Helpful filming experiment for question 2

Try recording three takes of question 2. For 1 and 2 you can go overboard to see how far you can take it. We won’t use these, but just an exercise to see how far you can go.
1️⃣ Focus only on clarity (crisp diction, slower pace)
2️⃣ Focus only on warmth (connection, smile, energy)
3️⃣ Forget both - just tell the story naturally

Day 2: What got you into Pilates after being a professional rower?

What’s working well

  • Strong concept emerging: “How to build your core in day-to-day activities” — saved for future content.

  • Great energy and personal touch — love the Cambridge jumper and warmth.

  • Lighting looked good - key light from window working well.

  • Progress on timing awareness

Memory & Prompter Support

  • Speaking to camera is the hardest style - you’re doing really well.

  • Let’s test CapCut Prompter to support memory while keeping authenticity:

Framing & Posture

  • Raise head slightly in frame (less empty space above).

  • In seated videos, sit upright rather than leaning in — we’ll practise this in person.

  • Car filming worked well for variety - just continue experimenting :)

  • Blinking a bit frequent in the last take - just something to observe, not stress about.

Energy & Focus

  • Brain fatigue later in the day is natural - filming early or post-exercise may help.

Overall

  • Great work!

Day 3: How has your approach to movement changed since your rowing days?

🎥 Feedback Notes – Video Review

Overall

  • Excellent consistency - you’re showing real commitment and consistency

  • Loved the personal touch with the Halloween reference - great for engaging your existing audience (we’ll discuss how this will differ for new audience)

  • Clarity is improving noticeably — well done.

  • This video was slightly less expressive (I think influenced by being in a public place) but I love that you are trying different settings.

Content Highlights

  • The “dancing in the kitchen” and “core in everyday life” examples are fantastic - let’s develop this into a dedicated joyful video idea.

  • The videos you’re sending are sparking strong ideas for future content.

Next Steps

  • Rewatch the video with headphones on and note what you observe.

  • Be mindful of lighting setup:

    • Avoid filming directly against a bright window - it puts your face in shadow.

    • The camera struggles to choose between bright background and darker subject.

    • Indoor shots with more distance from the background and soft light on your face work best (that’s why your day 1 video was ok)

Encouragement

  • You’re doing brilliantly - consistent and good areas for content.

  • Very excited to see your next video - keep the momentum going!

Builds for the next video: Jump straight into a hook (imagine they’ve never met you so you need to grab attention in 3-5 seconds). e.g Wellness at 38 vs wellness at 28.

Select 3 main value points you want to give to your viewers. Things that will be useful for people to consider for their own wellness as they move from 20s to 30s.

Have a clear conclusion + cta : for example: so there’s my thoughts - what about you? Pop your ideas in the comments.

Day 4: What does wellness mean to you now compared to ten years ago?

🎥 Video 4 – Filming Variety & Structure

🌟 Overall
✨ Excellent job experimenting with different filming spaces - the car is a smart place to shoot in terms of saving time.
✨ your framing is solid (and good observation re lighting being dark)
✨ Completing all of this week’s videos shows brilliant consistency and discipline, that’s key, well done!

💡 Content Highlights
🎯 Loved the honesty in this video, it feels natural and authentic.
🎯 The car setting adds a relatable tone

🎯 We can build this into a future video - targeting your younger audience (future mums).

🛠️ Next Steps
1️⃣ Apply the structured format we’ve discussed: Hook → Context + credibility → Explanation → Call to Action.
2️⃣ Work on reducing filler words to create a tighter, more confident delivery.
3️⃣ Consider how this topic could connect with a younger audience - women preparing for future family life and wellness.

💬 Encouragement
💪 fantastic momentum - your commitment to regular filming is setting a strong foundation.
🌱 Keep playing, experimenting, and learning
🎥 Excited to see your next round of videos and how you shape these ideas further!

🎬 Session 2 Notes
Date: 31 October 2025
Format: In Person

🌟 Overview

Excellent session today covering script structure and building confidence on camera.
You continue to make strong progress - your humour, excitability, and warmth really stand out when you feel grounded in what you’re saying.

🎥 Key Highlights

• CapCut breakthrough: A real confidence booster - great to see how using the app helped you focus and relax.
• Dynamic with Cecily: The warmth and humour that came out was brilliant. Let’s explore how this kind of energy could translate into your public content.
• Sight reading: Excellent work reading off the auto cue - you’re a strong sight reader, we’ll refine this to make it even more natural.
• Adding client value: You clearly connected your expertise and experience to audience benefit,
• Body language: Strong improvement in hand gestures, keep them open and confident; watch for small fidgets or self-soothing motions.

✍️ Script & Story Development

• The script structure we’re using:
1️⃣ Hook (3-5s)
2️⃣ Context & Credibility (10-12s)
3️⃣ Value / Insights (30s)
4️⃣ Call to Action (10s)

• Focus on language that builds authority - the phrasing you use helps shape your professional identity.
• NOTE: We can refine your personal story into a narrative with suspense and emotional flow rather than a list of events. I’ve noted this for future ideas.

💡 Creative Ideas from the Session

• Behind-the-scenes video: Document the process of building your Pilates studio.
• Competition & giveaway concepts: Great for early engagement and community building.
• Lifestyle content: Lifestyle can become a major pillar of your brand alongside Pilates.

🔥 Next Steps

• Write your own 60-second script this week using the structure above.
• Record next week perhaps in the first 2 days. Test your independence and creative instinct.
• Keep practising clarity warm-ups (e.g. “She sells seashells”) daily + and use of hand gestures.

💬 Additional Reflections

• Your humour, positivity, and excitability are key USPs - lean into them.
• Upon reflection, let’s test any comedy elements privately with trusted peers before going public and discuss with branding . LOOK AT HOW ADRIENNE balances humour with credibility.
• Keep the joy and authenticity - it’s magnetic on camera.

✅ Summary

Brilliant progress, Hermione! Love working with you and excited to see what we can create next.

Session 3 Feedback (1st November 2025)



🌟 Highlights

  • Great progress - you’re developing a relaxed, natural presence on camera.

  • Excellent spontaneous work filming with Ben in the barn - your reactions felt genuine and engaging.

  • Lovely shots with the dogs, nice relaxed (despite it feeling a bit awkward)

  • Strong awareness of what you want to improve - clarity, hand gestures, vocal range, fillers - all developing well (fillers in the barn were more frequent, but it felt so lovely and natural :) )

  • CapCut attempt from day before was an excellent first try.

  • You’re generating brilliant ideas - I’ve logged them all to avoid overwhelm.

🎬 Video & Content Notes

  • Cathie Coles review: Her success lies in authenticity - behind-the-scenes, family-based, horse-focused content. She dares to be different (horses in the house, kids riding through water). Let’s explore how you can similarly stand out while staying authentic. PLEASE CONFIRM I GOT THE RIGHT INFLUENCER.

  • Next brand step: Please arrange a short check-in with the branding team - useful to align before your November shoots and happy to join that call, I think we should discuss personal brand alongside Phaia to ensure all on the same page.

  • Script approach for ‘My top 5 mood boosters! (or whatever you call it)

    • Record short intros, context, and closing sections to camera. These are most important in terms of on camera delivery.

    • The “tips” can be filmed for practice but may end up being text overlays. Still aim to get them delivered nicely for practise.

  • Water bucket shot: Do a few rehearsal takes - review lighting, shadows, and angles before final filming. If possible, film with two cameras for variety. Try slo-mo setting on one camera.

  • Optional extra: Try one version in the pool - could fit your wellness/lifestyle brand beautifully (we could later shoot a few more and do a video about cold water benefits)

  • B-roll plan for this week:

    • Chat gpt planning moments

    • Iced coffee or tea prep

    • Lighting a candle

    • Cowboy socks (boots?) on the pilates mat

    • Getting into Pilates gear
      Film extra footage and test a few angles. I’ll give feedback on what works best.

    • Check the video to see if there’s any others you may need.

🗣️ Performance & Presentation

  • Clarity continues to improve - keep up the daily practice.

  • Continue sirening exercises to strengthen vocal range.

  • Open, confident gestures you are aware of; we will develop these further too.

🧠 Mindset & Workflow

  • You’re doing really well managing creative flow - journalling your ideas is paying off.

  • Avoid decision paralysis - if you get stuck on the script give me a call :)

  • You could simplify “dopamine” to “How I boost my mood” - or something similar easier to digest and more relatable for busy parents.

  • Keep focus on enjoyment - this authenticity and enthusiasm will continue to grow your presence on camera.

💡 Next Steps

  • Finish Mood boost script (feel free to check it in)

  • Develop and film your “Mood booster ” script using the simplified format.

  • Mood Booster b-roll

  • Capture the B-roll listed above for ‘fitting into you schedule’

  • Schedule a brief meeting with the branding company - Lydia isn’t me is a very key insight.

  • Prepare to start on-camera improvisation practice, owning the pause and reducing fillers in coming sessions :)

Session 4 notes: 20/11/2025

🎤 Delivery Notes (Warmth + Authority)

The key for tomorrow’s shoot is finding the natural, grounded version of your voice — not overly projected, but still confident and authoritative.

What we’re aiming for is a blend of authority + warmth:

• Clear, calm delivery with authority
• Warmth layered over the top — your natural strength
• Gentle smile, open hand gestures, relaxed posture
• Avoid reading as too serious or formal — your approachable energy is a huge asset

⚡ Warm-Up Routine (Simple & ADHD-Friendly)

Use these just before filming to get into your best state:

• Tongue twisters for clarity (e.g., Seashells)
• Power pose — stand tall, shoulders open
• Deep breathing (slow inhale through the nose)
• Affirmations to ground you:
– I let go of perfectionism
– I’m allowed to make mistakes
– This audience loves me (repeat x3)

🧠 ADHD-Friendly Filming Reminders

• Take breaks whenever you need — don’t push through tiredness.
• Your goal is not perfection; it’s the percentage game → aim for more good moments over time
• Ask to review takes — ADHD brains benefit from checking visuals (but once they are happy check what they have as you will be able to see if you are happy)
• Try it in one go for flow, but shoot one sentence at a time if needed; editors can stitch it seamlessly, or at least any lines that you are not happy with one at a time.
• Continuity: ask crew to help you keep track of:
– Hair
– Makeup
– Props switching hands
– Clothing changes
• Remember: the film team are there to support you. You’re doing brilliantly.

🎥 B-Roll & Shooting Guidance

Overshoot on B-roll
• Capture more footage than you think you’ll need — it gives maximum flexibility in the edit.
<br>

Shoot in varied settings
Include a range of environments so the visuals feel rich and aligned with your lifestyle brand:
• Exterior of the house
• Pool area
• Gardens, nature, stables, horses
• Key interior spaces
• Day-to-day real-life family moments; these will be vital
<br>

  • anything that might be added to the app a t a later date

Family involvement
• Natural interactions with the children bring warmth and relatability. I’d shoot real life content (vs staged as much as possible).
• If Ben is happy to appear, this would be good also.

Brand foundations
Capture recognisable lifestyle elements/moments:
• Coffee/tea rituals
• Morning routines
• Wellness practices
• Pilates, stretching, movement
• Simple “reset” moments throughout the day

👗 Clothing & Styling

• Choose an outfit that subtly align with your brand colours - this is for the main piece to camera, if possible.

🎬 Presenting & Performance

Nail your opening and closing lines
• These matter most.
• B-roll can cover the middle if needed strong starts and finishes make a huge difference.

Hold your eye-line
• At the end of each take, stay looking at the lens for an extra few beats — helps editors cut cleanly.

Voiceover as backup
• Anything unclear visually can be rescued with a clean voiceover later.
• This removes pressure to get everything perfect on the day.

📱 Content for the Future App

• If anything might be relevant for the future app, film it now.
• Even short clips will future-proof your content library.

🧘‍♀️ Working Comfortably on Set

Advocate for yourself
Communicate openly with the crew about:
• pacing
• ADHD considerations
• breaks
• workflow preferences
• the need to review footage

  • let them hold you aswell, they have experience and should be able to guide you.

A good crew will adapt around your needs.

Scheduled breaks
• Short pauses help maintain clarity, calm and consistent on-camera energy.

☀️ Technical Note: Dining Area Lighting

• The dining area is surrounded by windows → sunlight can cause exposure issues.
• Let the production team know ahead of time how many windows without blinds there are.
– They may need blackout curtains or something to soften the light coming in. send a photo/ video so they can decide.
– Or choose a different room depending on weather
• This simple heads-up helps them plan confidently.

Day 5: What are the top three things you learnt as a professional rower that you still use today?