Free Workouts & Exercise Plans

trainig programs for daily living

Simple Rules to Follow

train For life

Stick to a Schedule

If you are trying to lose weight or gain muscle, your dedication will determine your outcome.

Have a Rest Day

Allow your muscles to rest between the God-given time frame; 48 hours - 72 hours per muscle group.

Options 4 Training

Day 1, 3, 5: lower body, cardio, core.
Day 2, 4, 6: upper body, cardio.

Don't Overtrain

Exercising the same muscle group every day = injuries, overused muscle, strains, tears or even be hindering your progress from grow or weight loss.

Trainer Tips

A Few Things To Consider

Don’t be scared of heavier weights.  Almost every fitness model lifts pretty heavy.  I have hit my limit with 15-20 pound upper body free-weights, while some other women around me are still using 5-10 pounds. They complain they don’t see progress but refuse to lift even 5-10 pounds heavier because they are scared they will bulk.

There is a poor stigma with lifting heavier.  Most women think they will get bulky if they lift even a little heavier.  

Your body does have a limit. Your body will tell you when you hit that limit. 

The more muscle you have on your frame, the more fat you burn at rest.

Body fat is our issue, not heavyweights.

Fat takes up more room than muscle.  Women will not bulk up like a man if they use heavier weights – unless they take additional steroids and/or overeat.

IT’S NOT A RACE! Training takes slow steps of small accomplishments.