This is a great beginner/intermediate program that guides you through multiple different workouts. 

All of my program participants are advised to download and input goals in myfitnesspal (a free ap). Rest days are always active rest.

Rest day: 15-30 mins of cardio or sport. 

A couple videos are repeated to compliment the training weeks.

This can be Done with No Equipment

Dumbbell

Training Bench

Yoga Mat

Barbells

Kettlebell

6 Week Program 

Focus on total body strength and cardiovascular performance.  Follows the guidelines of the ACSM AND NSCA for exercise and fitness. 

Stability Ball

Gym Racks & Rigs

Specialty Machines

WEEK 2 FOR STRENG AND PERFORMANCE 

Total body performance program designed to increase strength and cardiovascular performance. Follows protocols and guidelines of the ACSM and NSCA for exercise and fitness. 

Strength Performance 

8 Guided videos that focus on Total body performance and preparing the body for phase II.  Program follows protocols and guidelines of the ACSM and NSCA for exercise and fitness.   Take this transformation journey and feel stronger than ever.

Strength and Conditioning Phase 1

This full-body program is both challenging and fun! Keep track of your progress with a calorie and progress tracker (such as myfitnesspal) for best results. 

ALL rest days are ACTIVE REST!!!!

20 minutes of walking, biking, dancing, sport, etc. 

4 week Total Body Training 

Take a class a day for a week with one day of active rest (walk or jog). 

End of Summer Total Body Challenge 

Start with the building blocks of any fitness routine: a plan! This is a one week program meant to kick off any fitness training program. Currently working on a 6 week formal training program. Here’s how to use the beginner bundle:

Day 1: 10 mins weight training video and 10 mins (at least) cardio/walk.
Day 2: 10 mins weight training and 10 mins (at least) cardio/walk.
Day 3: Ab work. Suggest Cardio after 10-15 mins.
Day 4: Yoga Sculpt (longer program, cardio optional but recommended).
Day 5: Total Body Weight Class (longer program, cardio optional but recommend). 

Beginner Bundle 

Take a class daily. Suggest following the schedule for best results and adequate rest. Always consult your physician as needed and EAT CLEAN. Repeat weekly for 6 weeks or combine with other trainers programs. 

Daily Exercise One Week 6 Class Bundle 

This is a 5 day workout schedule with low impact yoga and barre classes focused on strength and flexibility. Tone on your time. 

Day 1: Yoga Sculpt 
Day 2: 1-3 miles of steps 
Day 3: Barre 
Day 4: “Fun” workout (sport, rock climbing, etc). 
Day 5: Yoga Sculpt Session #2 (different class than day 1).

Weekend warriors: In person class

Repeat as desired for best results. Mix and match with other trainers workouts. 

Yoga Body Bundle 

Battle Rope

Stair Climber

1 week basic workout

Follow the instructions for best results. 

Rest days: ACTIVE REST or Fun Fit Day (play a sport, hike with a friend, etc).

May repeat for a full 4 week program or combine with other fitness classes.

Meal Plan: Add fruit or vegetable to every meal, high quality carb choices (grains, quinoa, brown rice, wheat breads). Keep carbs to 2-3 small servings each day. Lean protein: fish, ground turkey, lean beef. 

Sample meal plan:

Breakfast: Wheat toast and 1 tbsp almond butter and greek yogurt with apples.
Lunch: Low carb tortilla turkey wrap with lettuce or spinach, mustard, pickles. 
Dinner: Salmon or chicken with sweet potato mash and side salad or grilled vegetables (asparagus, broccoli, etc). 
Snack: String cheese or greek yogurt 

Fitness Class 2-week Bundle 

Be the HOTTIE with a BODY that you desire! This is a 3 day per week program that focuses on building strength and growing muscles in your upper body! This training program lasts 4 weeks and is great for all levels of fitness experience!

Programs