Wondering what your fitness program could look like?

I’ve been getting messages from women who are wondering what their program would look like so it seemed like the perfect blog post. I customize all plans to the individual, but I wanted to give a sample of one of my current client programs running for 6 weeks. 

Client: Tara

Program: Let’s Get Moving

Tara was looking to get back to fitness for herself and her family. She has a 2-year-old and hasn’t been able to focus on herself for a while. She wanted to improve her fitness level while getting rid of some of the back pain she often experiences from picking up and carrying a toddler. 

For the first 6 weeks, Tara is doing 3 workouts a week. We will build from there and possibly up her frequency to 4 times a week if the first 6 weeks go well AND she’s ready for an increase. It’s highly important for us to set realistic goals when picking up a new or forgotten habit. For a mom of a toddler and a full-time job sometimes squeezing in 3 workouts a week is the best we can do AND THAT’S OKAY.  During these first 6 weeks of training, our primary focus is building the habit, setting that time aside, and recognizing how it makes you feel to focus on yourself again. The below workout was custom-built for Tara and her goals. Your program could look similar, or completely different. 

Day 1: Full Body at Gym: We stick to basic, simple exercises. 

Length of Workout: Approx 45-60 minutes 

• Body Weight Squats

• Dumbell Bench

• Bicep Curls

• Tricep Extensions

• Dumbell Shoulder Press

• Romanian DeadLifts

• Dumbell One Arm Rows

• Plate Straight Leg Sit Ups 

Day 2: At Home Body Weight. Tara wanted to focus on workouts she could do at home with limited equipment. 

Length of Workout: Approx 30 minutes 

• Reverse Lunges 

• Step Ups

• Jumping Jacks

• Banded Monster Walks

• Glute Bridges

• Plank Jacks

Day 3: Core and Cardio. Core is of the utmost importance for keeping up with a toddler and recovering postpartum. Cardio is of course important for our heart health and endurance. 

Length of Workout: Approx 30 minutes 

• Jumping Jacks

• Mountain Climbers 

• Toe Taps 

• Seated Torso Twist 

• Crunches

• Side Lying Leg Lifts

• Dead Bug

Feedback from Tara after 4 weeks of this program: 

“👋🏼 Hi! I’m Tara! I’m 36 years old and I have a two-year-old son. I am not your average “loves to work out” person. I don’t hate it, but I also don’t absolutely love it. Making the time for it has always been my issue, and honestly knowing what workouts are best for my age, body type, and goals. 

Being a toddler mom is demanding if you want to keep up with them, and as he’s gotten older I have found myself falling short on energy supply.    

I told Sam these few things and she created a program tailored for my exact needs. We met once a week for a workout together and to be sure that my at-home workouts were being done correctly. The workouts were simple and impactful! Samantha does an amazing job of explaining workouts and movements in an encouraging way so you get the best results from your workouts.

The program she created has given me the confidence and knowledge to use weights and workout at home when I have the time, which I didn’t think was possible before.  I already feel my body moving easier and I now look forward to the mental peace my workout time brings me! I can't wait to keep going!” 

So what are your next steps? Let's start with you telling me a little bit about you, your goals, and availability, and let’s build your program! 

Talk soon!

Samantha