Level 1: Total Body Strength and Tone 12 Week Program

Your program includes:

• 3x / Week Strength Training Workouts
• Training is organized into 3x 4-Week Training Blocks that build your skills and strength with smart progressions.

The program is designed to:

• Enhance mobility
• Develop strength through functional movement patterns
• Improve muscle imbalances
• Build lean muscle
• Increase Energy
• Reduce Pain
• Set you up with all the foundational skills you need to continue your strength training journey.

I know not everyone can work with a personal trainer one-on-one.  That’s why I developed this program. Offered at a fraction of the price of personal training, it’s based on everything I’ve learned in my years working with one-on-one clients. This 12 week program gives you the solid foundation I recommend everyone establish for strength training. So if you’re just beginning your strength training journey, this will help you start off right. And if you’ve been strength training for awhile but your workouts feel random and you still wonder if you’re “doing it right,” you will get tremendous benefits from this program. 

Here’s what you’ll find once you get started:

Your workouts are delivered to you in an easy to use app. When you start your workout, you’ll be prompted to do a self- assessment questionnaire, and the app will automatically display your first set of exercises.  You’ll see videos demonstrating every exercise, and for many movements, an alternate exercise is offered in the event the first exercise doesn’t work for you. As you complete your workout, you’ll check things off and enter reps / weight used where appropriate. Over time, you’ll be able to view your “analytics” and see how you’re progressing if that’s of interest to you. 

The program is organized into 3 separate 4 -week training blocks. What that means is that, over the course of a week, you’ll see 3 different workout routines that combine together to give you a comprehensive functional strength program. The routine will repeat for 4 weeks. Why? Week 1 you’re learning the movements. Then you get 3 additional weeks to hone your form, and follow smart progressions by adding reps and increasing weight. By week 4 you can really push yourself to explore your potential. Then, your training will refresh with a new 4-week training block. Each block builds upon the one before it, so that you’re always progressing your skills and strength. Staying with a routine for 4 weeks is enough time to see real progress, but not so long that you’ll hit a plateau. We’ll keep your mind engaged and your body adapting by switching things up just at the right time. 

You can do these workouts at home or in the gym. You will need some dumbbells, ideally in a few different weights, some looped mini-bands, a resistance band with handles, and a foam roller. These are all easy to find on amazon. Visit my website www.presentmindfitness.com and scroll to the very bottom to find links to my favorite brands.

Are you ready to get started?

FAQ

Who is this program for? Is this the right program for me? 

I designed this program based on the needs of the clients I serve most. Maybe you relate to these individuals who are:

• In or approaching middle-age with a strong desire to stay active
• Noticing hormone shifts and physical changes that their current exercise doesn’t seem to be helping
• Dealing with more aches, pains, joint stiffness, or recurring injuries than they did in the past
• Aware that lifting weights and getting stronger is recommended, but unsure where to start

If that sounds like you, then YES, this program is for you! I've worked with dozens of clients like you, and I too am in middle age. I know what we need at this point in life to feel our best.

This is a comprehensive program designed to lay a proper foundation for strength training long term. You’ll benefit from mobility exercises, core and balance work, and strength workouts that build lean muscle and tone. This program is designed for anyone who wants to get started with strength training, re-start after a break, or who is looking for an approach that is more tailored toward addressing the concerns I just mentioned. Individuals of any age and fitness level can benefit from this program, as it’s very adaptable. For anyone who is looking for advanced strength training, power lifting, body building, etc, this is not the program for you.

How is this different from other online training options?

What this is: 

A professionally designed strength training program based on what has effectively helped dozens of my clients achieve well rounded total body strength and mobility. 

The program establishes foundational skills and progresses with sequenced workouts to build upon those skills each week. 

Each workout is crafted in the same manner as my personal training sessions, with lots of mobility and thorough warm ups to care for your joints and tissues. 

The training app allows you to track your stats and progress over the 12 week period, and beyond if you choose to continue with the next level of training!

What this isn’t:

A workout app that lets you choose workouts at random depending on how much time you have or what body part you want to train.

Follow along videos (more below) 

An advanced program that’s only for experienced exercisers (many levels can benefit from this program, and it’s also appropriate for beginners).

Should I expect to notice a change after the 12-week period?

Absolutely! 

In as little as 1 workout, clients have reported feeling more ease in their joints and better energy. After a few workouts, possible results include sleeping better, improved mood, feeling stronger, noticeably better balance, and improved muscle tone. By the end of the 12 weeks, 100% of clients report feeling stronger and more confident. Of course everybody is unique and responds to exercise differently, so specific results will vary. Consistency is key!

What equipment do I need to get started with the program?

You will need 1-2 resistance bands (the kind with handles) ($10-25)

A door anchor for your resistance band (some are sold with the door anchor included) ($7)

A set of mini-bands ($10-15)

A foam roller ($20-30)

A few sets of dumbbells in varying weights

Would it be targeting / toning / strengthening (fill in the blank) muscle group?

Yes. If you’re looking to tone and strengthen a specific area of your body, this program has you covered. Every workout is a total body workout with exercises that will challenge all the major muscle groups over the course of the week. 

Since it’s a functional training program, the exercises are intended to create strength within the body’s natural movement patterns. In other words, rather than focusing on training individual body parts like the quads, for example, we will focus on building strength with lower body pushing movements. To do this, we’ll use exercises like lunges and squats which indeed target the quads, but we are going to be focusing on how the body functions as a whole, not just the individual parts. 

How do I get the workouts? Are they follow along videos?

No, this program is not “follow along” video based. As soon as you purchase your 12 week program, you’ll receive access to the Bridge Athletic training app. It’s the same platform I use to create programs for all of my personal training clients. When you open the app, you’ll find the workouts are loaded in sequence. Open the first workout and you’ll find the entire workout clearly laid out with demonstration videos for each exercise, sets and reps specified, and you’ll be prompted to record details such as weights used or reps completed. Users agree the app is very intuitive and easy to use.

As soon as it’s purchased, does it start immediately? 

Yes! You’re given immediate access so that you can start right away! 

What if I have to travel or can’t work out one week? Do I lose those workouts or can I do them later?

Yes, you can do your workouts later. The workouts are presented in a “playlist” fashion, not on a calendar, so if you need to take a day (or a week) off from your program, you can pick right up where you left off. 

That said, the program is designed with 3 days of strength training each week.  For best results, as often as possible, try to do your 3 strength training sessions each week.

What happens at the end of the program? If I’m happy with my progress, is there a way to keep going?

YES! My 12 week Level 1 Functional Fitness program is the perfect follow up to this and builds on all of the strength and skill you'll be developing over the coming 12 weeks.. As your near the completion of your 12-week foundation, you’ll be provided with the links and discount codes to continue your strength training journey!

Do I have lifetime access to the workouts? What if I don’t finish in 12 weeks?

No. Once you have completed the program the workouts are archived. While the program is intended to be completed over a 12 week period, participants will be given 16 weeks to complete the program, after which the program will be archived unless alternative arrangements are made.