training anytime, anywhere.
Online Training Subscription
Online
Training Subscription
With an online subscription, you get one-on-one coaching accessible via email, chat, voice, or Microsoft Teams. Enjoy personalized workout plans, ongoing support, and regular check-ins to track your progress and adjust your program as needed. Weekly meeting calls help evaluate your results and modify workouts, ensuring your resistance training is tailored to your level and goals. Stay motivated, stay consistent, and keep progressing no matter where you are.
PHASE 1
Foundational Fitness
Weeks 1–4Workouts (3–4 days/week)
Goal: Build a strong base with proper movement patterns and light intensity to prevent injury.
Additional:
- Daily stretching (5–10 minutes)
- Rest and recovery (1–2 days per week)
Strength Training (2 days)
★ Bodyweight squats (10–12 reps)
★ Seated dumbbell overhead press (8–10 lbs, 10 reps)
★ Wall push-ups (10–12 reps)
★ Deadbug core exercise (10 reps per side)
Cardio (2 days)
★ Walking at a moderate pace (20–30 minutes) ★ Light cycling or swimming (20 minutes)
Mobility/Stretching (1–2 days)
★ Cat-cow stretches (10 reps) ★ Hip flexor stretch (20 seconds per side) ★ Shoulder circles (10 per side)
PHASE 2
Building Strength & Stamina
Weeks 5–8 Workouts (4–5 days/week)
Goal: Improve muscular strength and cardiovascular endurance while increasing intensity.
Additional:
Focus on proper hydration and tracking sleep
Introduce mindfulness or meditation (5 minutes daily)
Strength Training (3 days)
★ Goblet squats with dumbbells (12–15 lbs, 10 reps) ★ Resistance band rows (10–12 reps) ★ Incline push-ups (8–10 reps) ★ Plank hold (20–30 seconds)
Cardio (2 days)
★ Interval walking: 2 minutes brisk, 1 minute slow (20–30 minutes) ★ Light jogging, cycling, or swimming (30 minutes)
Mobility/Stretching (1 day)
★ Incorporate foam rolling or yoga for active recovery
PHASE 3
Longevity Performance
Weeks 9–12Workouts (5–6 days/week)
Goal: Increase functional fitness and challenge balance, coordination, and endurance.
Additional:
Maintain consistency with recovery practices (stretching, yoga)
Adjust weights and intensity to individual progress
Strength Training (3 days)
★ Split squats (10 reps per leg) ★ Dumbbell chest press (15–20 lbs, 8–10 reps) ★ Bent-over rows (12–15 lbs, 10 reps) ★ Side planks (20–30 seconds per side)
Cardio (3 days)
★ Brisk walking or light jogging (30–40 minutes) ★ Add hills or resistance to cycling (30 minutes) ★ Group fitness classes for variety (e.g., Zumba Gold, aqua aerobics)
Balance and Coordination (1–2 days)
★ Single-leg balance with a reach (10 per leg) ★ Heel-to-toe walk
additional Features
NUTRITION & LIFESTYLE SUPPORT
- Nutrition: Focus on lean proteins, whole grains, fruits, vegetables, and omega-3s. Limit processed foods and sugar.
- Lifestyle: Emphasize stress management, regular sleep patterns, and social connections.
TRACKING PROGRESS
Functional tests: Timed up-and-go, sit-to-stand tests, and walking speed at weeks 1, 4, 8, and 12.
Journaling: Record energy levels, strength improvements, and endurance.
Photos/measurements: Optional for personal motivation.
Stay on track no matter where you are.
Your coach, wherever you are, whenever you need. Get personalized guidance, track your progress, and stay accountable every step of the way. Sign up today and take the first step toward your stronger, healthier self.
Need more information?
Contact for a free Consultation
- Initial Consultation: Free, no-obligation meeting (in-person or online) to assess your needs and fitness goals.
- Flexible Scheduling: Sessions arranged at convenient times that suit your lifestyle.
Contact today
Online: Pick your preferred contact message and drop me a line! Generally I am able to answer within 24-48 hours.
Locations: Contact to arrange a time and date for a free in-person consultation. We can meet nearly anywhere within the Greater Frankfort area.
