You will get instant electronic access to 10 specific Videos so you can follow along with me! Getting a list of exercises is good, but it is even better to have a full-length videos and a list so you can learn exactly what to do and take it at the pace you prefer! There is no limit on how many times you can watch each video.

Videos:

• Strength Training
• Mobility
• Cardiovascular Endurance
• Stability and Balance
• Core Training

You will get instant access to the Training Manual. It will give you extra information and background so you know why we do the things that we do!

You will get instant access to our Online Community through our private Facebook group to other adults who are working on similar fitness goals!

You can access all of the Healthy and Simple Recipes found in the “blog” tab.

Having accountability is important to help us stay on track. Our community is amazing, welcoming, and loving without any judgement!

If you are ready to improve your health and fitness, this program is for you. If you’ve taken a break because you lost motivation, you were sick, you had an injury, or had a baby (or if this is your first time making your health a priority) this is the perfect place to work on the basics and to learn why we do what we do.

Perfect for those who have any one of the following:

• Struggle with motivation
• Have a low-moderate fitness level at the moment
• Have extra body weight
• Have previous injuries or illnesses
• Who want to prevent disease
• Want to feel better and get healthier

We want to exhale during the hardest point of contraction. For example, during a biceps curl exercise when you bring your hands up to the shoulders, breathe out (exhale) as you lift up, and breath in (inhale) as you slowly lower your hands back down.

I’ll talk you through these instructions in the videos!

There are many options if you run into pain:

1. Slow down,
2. modify by doing a smaller range of motion, or
3. stop and skip that exercise.

It’s absolutely okay if you have a previous injury that bugs you. Work around it as best as you can without causing additional pain.

There are 5 videos and ideally you would like to do all 5 within 7 days. You can choose the pattern that you like best! Within one week I like to do 3 days in a row, take a rest day, and then do 2 days in a row and take a rest day. I’ve included a calendar so you know the ideal strategy. If you need some extra breaks, especially if you’ve been inactive for a long time, please take extra rest days until you build up more stamina!

Take one rest day on purpose. It gives the body that chance to recover, regroup, and repair. We make the changes when we rest and recover.

Absolutely yes! If you are over 65 you want to give yourself extra time. Our cellular turnover (where our cells make a copy of themselves, rebuild, and repair tissue) isn’t as fast so the results typically take a bit longer to see. Even if you don’t see changes on the outside, know that changes are happening on the inside!

You always want to talk to your health care provider (Doctor) to make sure that you are safe and cleared to exercise. Most physicians encourage everyone to exercise, but they want you to be aware of any symptoms you feel that could indicate a problem.

Don’t try to do too much, too soon!

Concerning symptoms during exercise that you should look for include:

• Chest pain
• Dizziness
• Feeling suddenly extremely tired
• Feeling incredibly thirsty that isn’t quenched with water
• Nausea or feeling sick to your stomach
• Lightheadedness
• Sudden change in temperature (feeling chilled)
• The feeling that something isn’t right

If this happens, slow down or stop. If symptoms don’t resolve, call your health care provider.

The warm-up helps to prepare the body for exercise. It lowers the risk for cardiac event, and lowers the risk of injury to your muscles, ligaments, and bones. The warm-up helps your body gradually increase temperature, slowly raise your heart rate and increase your blood pressure during exercise. This helps your body perform at its best, and keep your joints lubricated.

You might have been told to stretch before you exercise, but you’ll see in the videos that we do an active warm-up instead of stretching. Research shows that an active warm up is the most ideal pre-exercise activity because it decreases your risk of injury more than any other form of movement.

Skipping the warm-up is not ideal! If you have hypertension (high blood pressure) or cardiovascular disease, the warm-up should be done every single time!

The cool-down gently brings your body back to rest without a harsh stopping point. It is the ideal time to work on flexibility and increase mobility. A cool-down helps our heart adapt to a new oxygen demand.

We want our bones, muscles, and joints to be healthy for a long time and doing a cool-down is an excellent way to extend your longevity!

You can be sore from using muscles in a new way! I like to differentiate pain from soreness to understand what is harmful vs what is helpful. If you are feeling pain, slow down, modify, or stop. If you are feeling soreness from activating muscles in a new way, give yourself a big high-five and keep working to activate your muscles to increase strength!

It’s so easy to hold ourselves to the standard of perfection and if we don’t hit that mark we can easily give up all together! Don’t give up. Doing something beats doing nothing, every time!

You are not alone and I think we have all felt lack of motivation in some aspect. I have to remind myself all the time that it’s okay to try different things, to give myself grace, and to stay on course when I don’t feel like it.

Take a deep breath, and give yourself grace. It may help to think of the things that are helpful even if you aren’t doing a perfect job with your exercise:

1. You are taking a set timeout to work on your health
2. You are working on all of the major components of fitness, which improves overall health!
3. You are improving your stability and support
4. You are improving your muscle, tendon, and ligament strength
5. You are improving blood flow and creating new neural pathways to the tissues you are working.
6. You may be learning something new or reminding yourself of the things you should be doing
7. You are improving your posture and connection to your breathing
8. You are prioritizing your health, which makes you better in every area of your life.

When we just focus on one outcome it is easy to get discouraged if it doesn’t happen when we want it to (and it can be especially hard when we watch others have such great progress.)

You can do this! Reach out to the community, and let us know how we can help you!

The Facebook page is an open forum where your friends can see what you post and is available to anyone. It is a great way to stay connected to big announcements, to see motivating messages, and to hear directly from me.

The Facebook group is a closed group where the things you post and read are only for members who have been approved to join the group! This group is personal and connected, where you can share with confidence.

Yes! A hard copy of the training manual is available during checkout for $20. We strive to keep the cost as reasonable as we can, but we also know how helpful it can be to have a hard copy in your hand! We have just received the videos on a USB that you can plug in directly to you computer. Please use the “contact us” option to request a copy.

As we come out with new recipes and meal ideas, we will post them directly to the blog. As soon as we have completed all the recipes, they will be combined into a book that you can either download electronically or order in hard copy!