This program is designed to make you successful long-term. If identifying what we wanted to change were sufficient, every New Year's resolution would be a success and most people in the fitness industry would be out of business. Few programs will teach you how to break out of the rut you keep finding yourself in, because they want to keep taking your money. Not this one. This program is a one time buy (no memberships!) and self paced as if you were taking an online course. I have spent years studying health, fitness, and behavior change so that you may have a tool in your hands that, when used properly and diligently, will take you exactly where you want to go.
Four weeks of superior programed fitness
Learn how to set personal goals, change unhealthy behavior, and learn essential movements for your long-term success.
Total body workouts suitable for all fitness levels
Three ~60 minute workouts a week designed to develop complete, functional fitness (strength, endurance, mobility/flexibility, cardiovascular endurance, speed/agility/balance and body composition).
Weekly progressions to facilitate learning and incorporating new movements into the workouts.
Modifications, progressions and notes for all exercises
Increase or decrease weight/resistance/height of movements.
Switch to a more or less advanced version of the movement.
Challenge yourself to complete the workouts more quickly.
Every single exercise has a full description and picture or video breakdown.
Loved the program the first go round? Do it again and see how much you've improved!
Improve what you love to do
This program is great for:
Runners, hikers, bikers
People who need guidance in a gym
People who want a workout plan they know works
Skiers (down hill and cross country)
More than a workout
Within the program we talk about:
Setting and achieving goals
Building and maintaining good habits and ditching bad ones
The why behind doing certain things within the program. Understanding = maintained motivation and long-term adherence to healthy habits!
Every Tool to do this on your own
The ultimate objective is to empower you to take your fitness into your own hands, but that doesn't mean you will be left without tips and notes as if a trainer were there with you.
Every workout can be printed.
Every movement and its notes can be printed.
The Stretching, Core Sequence, and Special Warm Ups can all be printed.
The Goal Worksheet is also printable.
What you will learn
Goal Setting for Behavior Change
Mobility & Warm Up Routines
Specifically designed to teach movement patterns the proper way and/or help correct incorrect patterns.
Improve posture, running mechanics, and joint range of motion.
Essential Bodyweight Movements Cardiovascular
Two Essential Barbell Movements (the Deadlift and Push Press)
Major muscle groups
Yoga poses and postures
Using breathing as a form of counting time and calming your mind
Before & After Assessments
Before and after assessments
Track progress and improvement by comparing week one push up, plank, and mile scores with week four scores. You will also be able to track your performance through every workout, which varies per workout but includes: