Registered Dietitian 

NASM Certified Personal Trainer 

14-Day Nutrition Course!

This workout is slightly longer and consists of 3 sets. 
Set 1: Full body + cardio 
Set 2: Upper body + core 
Set 3: Lower body
Each set has 3 rounds of 5 movements. All movements are lower impact! For higher intensity movements, please see the advanced version of this class. Enjoy!

Visit: www.carliewilliamsfitness.com for more!

Dumbbell

Beginner: 55-Minute Dumbbell Full Body 

This workout is slightly longer and consists of 3 sets. 
Set 1: Full body + cardio 
Set 2: Upper body + core 
Set 3: Lower body
Each set has 3 rounds of 5 movements. Enjoy!

Note - for low impact movements please see the beginner version of this class!


Visit ww.carliewilliamsfitness.com for more! 

Advanced: 55-Minute Dumbbell Full Body 

This workout features 3 rounds of 10 upper body and core-focused movements. You'll alternate between single-arm exercises, plank variations, and a touch of cardio to keep your heart rate up. Modifications are available for plank holds and cardio bursts, making this session accessible for all fitness levels. The heavier the kettlebell, the more intense the workout will be. Enjoy!

Visit: www.carliewilliamsfitness.com for more workouts, nutrition tips, and dietitian-inspired recipes!

Kettlebell

40-Minute Kettlebell Upper Body & Core 

This workout includes three rounds of kettlebell movements! We'll target the entire body and incorporate some cardio exercises. Modifications are provided throughout to keep the workout low-impact. The heavier the kettlebell, the more challenging the workout will be. Enjoy!

View more workouts on: www.carliewilliamsfitness.com

35-Minute Kettlebell Full Body

This class includes 5 rounds of 4 movements working 60 seconds on, 10 off. Each round is back to back! I offer modifications for all jumping movements so this workout is friendly for a variety of fitness levels. Enjoy!

Resistance Bands

30-Minute Resistance Band Full Body!

This workout includes 1 round of 15 movements with no repeats. We alternate between standing movements and movements on the floor. Enjoy!

Beginner: 35-Minute Upper Body & Core Strength

Advanced: 35-Minute Upper Body & Core Strength

This course is for you if you:

1. Are tired of having an unhealthy mindset around your nutrition or fitness goals.

2. Want to move away from the all-or-nothing, fad-diet approach and begin creating a sustainable, balanced routine.

3.Want to learn the basics of nutrition to empower yourself to build a routine centered around your unique needs—and avoid the confusion caused by misinformation on social media and online.

4. Want to decrease feelings of “guilt” and “shame” around certain foods and begin experiencing the freedom that comes with balance.

 The purpose of this course is to walk you through the basic components of nutrition and how they can be applied to your individual needs and lifestyle. The following videos will take you through a daily educational topics + a handout!

Visit www.carliewilliamsfitness.com to learn more about this course or to purchase unlimited access to this course!


This can be Done with No Equipment

Nutrition Course Intro: Improving Your Relationship With Food & Nutrition

Day 14: Putting It All Together 

This video covers:
1. A summary of the course and how to integrate the key concepts from each topic.

2. A weekly journal template to apply the course material or use as a helpful resource!

View The Day 14 Handout Linked Here: https://www.canva.com/design/DAGmWAmruJs/6kcjkMBOCQc6Oshdp5sS1g/view?utm_content=DAGmWAmruJs&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=haf1b19b100



View The Printable Weekly Journal Template Linked Here:
https://www.canva.com/design/DAGmVwGUJIQ/f_vARW6ND7p8CLPCi2LDmw/view?utm_content=DAGmVwGUJIQ&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=hea1380449e


Nutrition Course Day 14: Putting It All Together 

This video covers:

1. An overview of 5 actionable coaching tips to help you push through periods of low motivation.

Visit: www.carliewilliamsfitness.com to purchase this course for unlimited access or to directly click the handout link!

View the day 13 handout on this link:
https://www.canva.com/design/DAGlAhyVB5E/wwTVUi9DvQIb-2BroXLIwg/view?utm_content=DAGlAhyVB5E&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h0baa66fe6e


Nutrition Course Day 13: 5 Tips When Feeling Unmotivated 

This Video Covers:

1. An overview of the nutrition facts label, how to read each component, and what each component means.

Visit: www.carliewilliamsfitness.com to purchase this course for unlimited access or to directly click the handout link!

View the day 12 handout on this link:
https://www.canva.com/design/DAGj5LSmjXo/xZ-h7q5nvgyOYFzO-CtLYw/view?utm_content=DAGj5LSmjXo&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=hef44916b95



Nutrition Course Day 12: The Nutrition Facts Label

This video covers:

1. Best practices for weekly meal prepping.

2. Tips on structuring your meal prep routine to fit your individual needs, goals, and schedule.

Visit: www.carliewilliamsfitness.com to purchase this course for unlimited access or to directly click the handout link!

View the day 11 handout on this link:
https://www.canva.com/design/DAGirn6P4dc/fDycdNCXARblBiUHwBA_8w/view?utm_content=DAGirn6P4dc&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h9c1005ab95


Nutrition Course Day 11: Meal Prep 101

This 4-Week Challenge includes workouts that can all be done at home using either dumbbells or resistance bands. The recommended structure is outlined below—but feel free to adjust it based on your individual needs! Note: for lower impact workouts, please see the beginner version of this program! 

Weekly Workout Schedule:

Monday: Lower Body
Tuesday: 30 minutes of cardio (your choice: walking, biking, swimming, hiking, running, elliptical, etc.)
Wednesday: Upper Body & Core
Thursday: Cardio (walking, biking, swimming, hiking, running, elliptical, etc.)
Friday: Full Body HIIT
Saturday: Workout of choice or rest day
Sunday: Rest Day


Enjoy! 

Advanced: 4-Week Home Workout Challenge 

This 4-Week Challenge includes lower impact workouts that can all be done at home using either dumbbells or resistance bands. The recommended structure is outlined below—but feel free to adjust it based on your individual needs! There are provided videos for Monday, Wednesday, Friday, and Saturday! Tuesday and Thursday cardio can be completed on your own, suggested below. Please listen to your own individual needs and take additional rest days as needed! 

Weekly Workout Schedule:

Monday: Lower Body
Tuesday: 30 minutes of cardio (your choice: walking, biking, swimming, hiking, running, elliptical, etc.)
Wednesday: Upper Body & Core
Thursday: Cardio (walking, biking, swimming, hiking, running, elliptical, etc.)
Friday: Full Body HIIT
Saturday: Workout of choice or rest day
Sunday: Rest Day

For higher intensity workouts, please see the advanced version of this program. Enjoy!

Beginner: 4-Week Home Workout Challenge! 

This course is for you if you:

1. Are tired of having an unhealthy mindset around your nutrition or fitness goals.

2. Want to move away from the all-or-nothing, fad-diet approach and begin creating a sustainable, balanced routine.

3.Want to learn the basics of nutrition to empower yourself to build a routine centered around your unique needs—and avoid the confusion caused by misinformation on social media and online.

4. Want to decrease feelings of “guilt” and “shame” around certain foods and begin experiencing the freedom that comes with balance.

 The purpose of this course is to walk you through the basic components of nutrition and how they can be applied to your individual needs and lifestyle. The following videos will take you through a daily educational topics + a handout!

You can also view this course on www.carliewilliamsfitness.com to purchase or learn more!


Carlie Williams

@carliewilliamsfitness

Cardio

HIIT

Strength

Low Impact

Interval Training

Nutrition & Diet

Programs