After ages 30-35, we lose 3-8% muscle each decade. So each week we strength train 2x, 3x or 4x per week and you add your daily steps. Strength training helps balance hormones, including estrogen, insulin and cortisol, which fluctuate as we age. Muscles are important for overall health, body composition, weight management, bone health and metabolism. Daily walking helps our stress levels, and it’s easy to implement steps. Walking is very effective! HIIT cardio is also effective but should be limited to a few times a week at most.
NEW WORKOUTS EVERY WEEK
For those full weeks where you’re limited on time, here are my top two workouts.
For long time fitness veterans and maintenance.
Are you in an overly stressed season of life? This is for you.
Pair with daily walking 5k+ steps.
Choose from 25 or 35 minute workouts.
Perfect plan if you’re in a very stressful time of life!
This is 3 strength workouts per week Mon, Wed, Fri. On Fridays you have the option to choose barre or sculpt.
We focus on isolation strength exercises – these are extremely effective without adding bulk, and instead change your body composition.
Pair with daily walking 5k+ steps.
Choose from 25 or 35 minute workouts.
We workout for 5 weeks and take a 1 week recovery to enhance results.
This is 4 strength workouts per week Mon, Tues, Thurs, Fri. 2x weekly you can choose barre or sculpt…your preference…both provide results!
We focus on isolation exercises – these are extremely effective without adding bulk, and instead change your body composition.
Work all major muscle groups twice weekly and minor muscle groups once weekly.
Pair with daily walking 5k+ steps.
Choose from 25 or 35 minute workouts.
We workout for 5 weeks and take a 1 week recovery to enhance results.
Work all major muscle groups twice weekly and minor muscle groups once weekly.
This is 4 strength workouts per week Mon, Tues, Thurs, Fri. 2x weekly you can choose barre or sculpt…your preference…both provide results!
Includes 1-2 cardio HIIT workouts. Here’s why - too much high cardio can lead to chronic elevated cortisol levels. Cortisol is a good thing but can become chronic when done daily or for too long.
We focus on isolation exercises – these are extremely effective without adding bulk, and instead change your body composition.
Pair with daily walking 5k+ steps
Choose from 25 or 35 minute workouts.
We workout for 5 weeks and take a 1 week recovery to enhance results.
We workout for 5 weeks and take a 1 week recovery to enhance results.
Work all major muscle groups twice weekly and minor muscle groups once weekly. This includes one 60-minute workout and 2 x 35 minute workouts
Alternate these 3 strength workouts with your sport – eg. run Tues, Thurs, Sat
We focus on isolation exercises – these are extremely effective without adding bulk, and instead change your body composition.
Includes supplemental stretching and rolling sessions.
8-week program to create a strong, functional core that can support you in all of life’s activities! We improve core stability and slowly increase difficulty to handle more traditional exercise. If you have diastasis recti, pelvic floor issues or back pain, this is perfect for you! If you feel you have a weak core, use the Core Health workouts in conjunction with our Weekly Schedule.
