Thanks for Committing to YOUR Health!
Welcome to the AIM Fitness Online Membership!
Welcome!
In order to get organized for the month, print the AIM Guide which will give you all you need to get motivated and moving! The AIM Guide contains your monthly calendar, the Top 3 Daily Exercises, tracker sheets, and motivation to reach your goals!
Watch the two welcome videos in order to learn how to get started with the program, information on how to access the documents, and tips for success!
Have a happy and healthy month!!
Click on the week below to get started.
Group Zoom Calls
Watch group zoom call replays here!
Motivation Monday Videos
Watch “Motivation Monday” video replays here!
Other Resources
Find other resources here! Top 3 Exercises PDF’s, Monthly Gratitude Worksheets, Water Trackers and MORE!
DECEMBER 2023 – STAYING ACTIVE AND RELAXED DURING THE HOLIDAYS
Week 1
Videos:
-Intro Video #1 – Top 3 Exercise Demo (5 min)
-Intro Video #2 – 4 Tips for the Holidays (11 min)
– Arm strengthening exercises with weights (17 min)
– Leg strength + balance exercises (17 min)
-Advanced: Core, Weights, and balance
– Nutrition Video: Creative Meal + Snack Ideas (7 min)
NOVEMBER 2023 – DEEP SLEEP AND INNER PEACE
Week 1
Videos:
-Intro Video #1 (3 min)
-Intro Video #2-Top 3 Exercises (5 min)
– Guided meditation (6 min)
– Full body workout & stretches (19 min)
– Cardio & core exercises (21 min)
-ADVANCED: Core Exercises (21 min)
– Nutrition Video: Vitamins For A Better Sleep (8 min)
Week 2
Videos:
– Stretches on the bed (17 min)
– Cardio & core exercises with a tension band (20 min)
-ADVANCED- HIIT Cardio Workout (23 min)
– Nutrition Video: Is Your Brain Working FOR or AGAINST You? (11 min)
Week 3
Videos:
– Bodyweight exercises with weights (17 min)
– Cardio + balance exercises (18 min)
-ADVANCED: Chair Cardio (22 min)
– Nutrition Video: Stress and Your Diet (9 min)
Week 4
Videos:
– Top 3 exercises from May, June and July. (18 min)
– Weights & band exercises on the bed (19 min)
-ADVANCED Seated & Standing Deep Stretches (20 min)
– Nutrition Video: What Is Your Relationship With Food? (7 min)
Week 5
Videos:
OCTOBER 2023 – FALL PREVENTION AND BALANCE
Week 1
Videos:
-October Welcome Video (1.5 min)
-Top 3 Exercise Demo (4 min)
-Balance Assessment Video (11 min)
-Balance & core exercises with weights (20 min)
– Balance, legs & core exercises (20 min)
-ADVANCED: Full Body Exercises (25 min)
– Nutrition Video: What To Eat To Reduce Inflammation (8 min)
Week 2
Videos:
– Cardio & balance exercises (18 min)
– Seated exercises with a band (19 min)
-ADVANCED: Full Body Balance Exercises & Stretches With a Band (22 min)
– Nutrition Video: Why You Should Take Multivitamins (10 min)
Week 3
Videos:
– Balance exercises with weights (18 min)
– Leg strength exercises & balance (23 min)
-ADVANCED: Floor Exercises for core & leg strength (20 min)
– Nutrition Video: Vitamin D and Osteoporosis (10 min)
Week 4
Videos:
– Balance exercises with a pillow (17 min)
– Cardio & advanced balance (18 min)
-ADVANCED: Weights & balance exercises (21 min)
– Nutrition Video: Protein Benefits and 3 Easy Breakfasts (10 min)
SEPTEMBER 2023 – BUILDING A SIMPLE FITNESS ROUTINE FOR MORE ENERGY
Week 1
Videos:
-Intro Video #1 (10 min)
-Intro Video #2-Top 3 Exercise Demo (8 min)
-Standing Cardio And Stretches With a Ball (17 min)
–5 Simple Exercises For a Full Body Workout (20 min)
-ADVANCED: Balance and Bands (22 min)
–Preparing Healthy Balanced Meals (8 min)
Week 2
Videos:
– Bodyweight exercises (16 min)
-Pillow exercises (17 min)
-ADVANCED HIIT cardio workout (23 min)
-The importance of protein in your diet (8 min)
Week 3
Videos:
-Kitchen Exercises (12 min)
-Kitchen table exercises (17 min)
-ADVANCED: Back, Core and Glutes (24 mins)
-The scoop on Vitamin B Complex (10 min)
Week 4
Videos:
-Balance Exercises with a Tension Band (17 min)
-Seated Weight exercises (17 min)
-ADVANCED: Floor exercises with weights (17 min)
-Nutrition: Practical Meal Planning Tips (10 min)
AUGUST 2023 – BUILDING STAMINA FOR EVERYDAY TASKS
Week 1
Videos:
-Intro Video #1- August Welcome Video (11 min)
-Intro Video #2- Top 3 Exercise Demo (8 min)
-Cardio workout with a tea towel (18 min)
– Exercises to do on the stairs (15 min)
-ADVANCED: Top 3 Exercises for May, June and July (21 min)
– Nutrition Video: Building Stamina To Support Your Brain (6 min)
Week 2
Videos:
– Balance exercises (16 min)
-Core strength + weights (17 min)
-ADVANCED: Full Body Workout (23 min)
– Nutrition Video: Brain Health Part 2 (8 min)
Week 3
Videos:
-Morning Stretches on the couch (13 min)
-Strength and Stretch (20 min)
-ADVANCED Balance Exercises and Stretches (17 min)
-45 minute Strength and Balance Workout (45 min)
-Nutrition: Building Stamina to Fuel your Body -pt 3 (7 min)
Week 4
-Outdoor workout with weights (19 min)
-Band workout for core and arm strength (17 min)
-ADVANCED: Full body stretches (18 min)
-Nutrition: Building stamina to support your body-pt 4 (9 min)
Week 5
Videos:
-Seated workout & balance with a band (19 min)
– Core exercises & cardio with weights (19 min)
-ADVANCED Core and Cardio (24 min)
– Nutrition Video: Tips For A Simple Eating Routine (10 min)
JULY 2023 – BUILDING HEALTHY HABITS
Week 1
Videos:
-July Welcome Video (9 min)
-Upper body band exercises (18 min)
– Bicep & tricep workout with weights (16 min)
– Nutrition Video: Is Sugar Really That Bad? (11 min)
-ADVANCED: Balance and Core (21 min)
Week 2
Videos:
-Stretches and Core Exercises on the Couch (18 min)
-Pillow Exercises (19 min)
-5 Fruits to Eat as You Age (8 min)
-Advanced Cardio and Lower Body Strength (23 min)
Week 3
Videos:
-Seated weight workout (21 min)
-Stretches and meditation before bed (22 min)
-ADVANCED: Floor exercises (21 min)
-Nutrition: Healthy snack alternatives (9 min)
-BONUS video: Healthy Habits Chat with Head Trainer Michelle (57 min)
Week 4
Videos:
– Outdoor exercises to do on a walk (14 min)
-Outdoor exercises to do on a park bench (20 min)
-Advanced: Bands and Weights (21 min)
-Nutrition: 10 Types of food for after a workout (15 min)
JUNE 2023 – GETTING AND STAYING MOTIVATED
Week 1
Videos:
-June Intro Video & Top 3 Exercise Demo (5 min)
-The 4 Motivation Types (17 min)
-Meg’s Insider Tips for Motivation (11 min)
-Top 3 Exercises (from June 2020) and Energizing Stretches (17 min)
-Upper Body Exercises with Weights (22 min)
-ADVANCED Bands and core exercises (25 min)
-Nutrition Video: Setting A Strong Foundation For The Month (10 min)
Week 2
Videos:
-Full body stretches and body weight exercises (20 min)
-Lower body workout with cardio and band (22 min)
-Nutrition Video: 14 Reasons To Drink Water (8 min)
-ADVANCED Full Body Workout With Weights (23 min)
Week 3
Videos:
-Balance exercises (18 min)
-Back and shoulder exercises with weights (19 min)
-Nutrition: The Importance of Protein in your diet (8 min)
-ADVANCED: Cardio and Core (23 min)
Week 4
Videos:
-Morning stretches to boost energy (16 min)
-Seated and standing cardio (18 min)
–ADVANCED Weights & Glute Exercises (25 min)
-Nutrition Video: Vitamin Basics-what you need to know (10 min)
Week 5
Videos:
-Core and Cardio Workout (18 min)
-Leg workout using a band (24 min)
-ADVANCED: Body Weight Exercises for Osteoporosis (25 min)
-4 Vegetables to Incorporate Into Your Week (8 min)
MAY 2023 – IMPROVING YOUR STRENGTH & MOBILITY
Week 1
Videos:
-May Intro Video & Top 3 Exercise Demo (13 min)
-Seated chair exercises with weights (26 min)
– Seated exercises with a band (21 min)
-ADVANCED Balance Exercises (22 min)
-Nutrition Video: Creating a Healthy Eating Checklist (7 min)
Week 2
Videos:
-Bedside exercises (13 min)
-Seated and standing cardio workout (19 min)
-ADVANCED Weight workout for your arms and shoulders (33 min)
-Nutrition Video: Top 3 Tips to Lose weight (10 min)
Week 3
Videos:
– Morning bed exercises (16 min)
– Standing cardio workout (26 min)
-ADVANCED Cardio and core exercises (33 min)
-Nutrition Video: Cravings-What they mean and what to eat instead! (8 min)
Week 4
Videos:
– Exercises to do while watching TV (24 min)
-Water bottle workout (20 min)
-ADVANCED Full Body Standing Exercises (24 min)
-Nutrition Video: Water drinking tips (7 min)
APRIL 2023 – IMPROVING YOUR ENERGY AND MOTIVATION
Week 1
Videos:
-April Intro Video and Top 3 Exercises (12 min)
-Morning stretches for more energy (19 min)
– Motivating Full Body Workout with Weights, a Band, and a Pillow (19 min)
-Advanced Balance Exercises (18 min)
– Nutrition Video: Food Addiction and Emotional Eating (12 min)
Week 2
Videos:
-Full Body Workout with Weights (22 min)
– Core and Back Exercises (19 mins)
-Advanced: Morning stretches with a Band (19 min)
– Nutrition Video: 5 Steps to Manage Cravings (17 min)
Week 3
Videos:
-Beginner Cardio Workout (25 min)
– Advanced Cardio Workout (25 mins)
-ADVANCED: Full Body Workout With Weights (21 mins)
– Nutrition Video: The Best Snacks to Have On Hand (At All Times) (7 min)
Week 4
Videos:
-Balance and Weight-Bearing Exercises (18 min)
– Top 3 Exercises from February. March, and April (21 min)
-ADVANCED Lower Body & Core Strength (21 min)
– Nutrition Video: Grocery Shopping Tips (9 min)
MARCH 2023 – IMPROVING YOUR MOBILITY AND FLEXIBILITY
Week 1
Videos:
-Intro Video & Top 3 Exercises (12 min)
-Full body workout with weights (18 min)
– Stretches for improving mobility (17 min)
-ADVANCED: Balance and Standing Core Exercises (19 min)
– Nutrition Video: How to Best Boost Your Immune System (7 min)
Week 2
Videos:
– Full body workout with a resistance band (18 min)
– Full body workout for healthier joints (17 min)
-ADVANCED: HIIT Cardio & Leg Strength With Weights (22 min)
– Nutrition Video: 5 Wellness Tips to Help Boost Your Immune System (9 min)
Week 3
Videos:
– Arm stretches & upper body exercises (16 min)
– Lower body strength & balance exercises (18 min)
-ADVANCED: Back, Core & Stretches (19 min)
– Nutrition Video: 3 Tips to Boost Your Energy Post Workout (7 min)
Week 4
Videos:
– Cardio exercises with weights (18 min)
– Stretches + core exercises (16 min)
-Advanced Full Body Balance With Weights & Bands (19 min)
– Nutrition Video: Movement, Mindset, and Blueberries (8 min)
Week 5
Videos:
– Morning Stretches (16 min)
– Full-Body Workout with Weights and Bands (25 min)
-Advanced Seated Cardio Workout (21 min)
– Nutrition Video: How You Can Boost Your Recovery Post-Workout (7 min)
FEBRUARY 2023 – GIVE YOURSELF PERMISSION
Week 1
Videos:
-Intro Video #1 (8 min)
-Top 3 Exercise Demo (6 min)
– Morning stretches (18 min)
– Seated weight exercises (17 min)
-ADVANCED: Full Body Workouts with Weights (22 min)
– Nutrition Video: “The Prove It Challenge” (13 min)
Week 2
Videos:
– Flexibility and balance exercises (16 min)
– Full body workout with bands and weights (17 min)
-ADVANCED: Lower body strength, balance & core (20 min)
– Nutrition Video: Intermittent Fasting (11 min)
Week 3
Videos:
– Upper body with weights (17 min)
– Lower body workout with a band (18 min)
-ADVANCED Cardio Workout (17 min)
– Nutrition Video: Heart Health Nutrition Tips (7 min)
Week 4
Videos:
– Stretches & core strengthening exercises (15 min)
– Top 3 exercises from Nov, Dec and Jan. (18 min)
-ADVANCED: HIIT Cardio With Weights (17 min)
– Nutrition Video: Facts About Fibre (7 min)
JANUARY 2023 – BUILDING HEALTHY HABITS FOR THE NEW YEAR
Week 1
Videos:
-Intro Videos (3)
-Morning stretches (16 min)
– Cardio and core exercises with weights (21 min)
-ADVANCED: Full Body Band Exercises (19 min)
– Nutrition Video: 7 Weight Loss Tips (10 min)
Week 2
Videos:
– Full body exercises with a band (23 min)
– 8 exercises for back + core strength (19 min)
– ADVANCED Latin Dance-Inspired Workout (17 min)
– Nutrition Video: 7 Midnight Snacks That Won’t Make You Gain Weight (5 min)
Week 3
Videos:
– Legs + Core Strengthening Exercises (23 min)
– Weights + Balance exercises (23 min)
-ADVANCED Balance-with Weights + Stretches (21 min)
– Nutrition Video: Debunking 3 Diet Myths (12 min)
Week 4
Videos:
– Bone strengthening workout (19 min)
– Cardio + balance exercises (16 min)
-ADVANCED: Seated Exercises For Your Core, Back, & Neck (18 min)
– Nutrition Video: Reading Food Labels (16 min)
DECEMBER 2022 – STAYING ACTIVE AND RELAXED DURING THE HOLIDAYS
Week 1
Videos:
-Intro Video #1 – Top 3 Exercise Demo (7 min)
-Intro Video #2 – 4 Tips for the Holidays (11 min)
– Arm strengthening exercises with weights (17 min)
– Leg strength + balance exercises (17 min)
-Advanced: Core, Weights, and balance
– Nutrition Video: Creative Meal + Snack Ideas (7 min)
Week 2
Videos:
– Full body workout (17 min)
– Quick cardio workout (17 min)
-ADVANCED: HIIT Workout – Cardio, Weights and Balance (20 min)
– Nutrition Video: How To Make Healthier Choices (8 min)
Week 3
Videos:
– Holiday Cardio Workout-with a band (17 min)
– Holiday Weight Workout -for arms + core (18 min)
-ADVANCED: Exercises with weights (20 min)
– Nutrition Video: Listen to your body, not your brain (8 min)
Week 4
Videos:
-Full body workout-with weights and a band (18min)
-Balance and movement exercises (16 min)
-ADVANCED: Balance and Leg Strength (19 min)
-Nutrition Video: Celebrating the new year and planning healthy habits (7 min)
NOVEMBER 2022 – DEEP SLEEP AND INNER PEACE
Week 1
Videos:
-Intro Video #1 (3 min)
-Intro Video #2 (8 min)
-Intro Video #3 (8 min)
-Guided meditation (6 min)
– Full body workout + stretches (19 min)
– Cardio + core exercises (21 min)
-ADVANCED: Core Exercises (21 min)
– Nutrition Video: Vitamins For A Better Sleep (8 min)
Week 1
Videos:
-Intro Video #1 (3 min)
-Intro Video #2 (8 min)
-Intro Video #3 (8 min)
-Guided meditation (6 min)
– Full body workout + stretches (19 min)
– Cardio + core exercises (21 min)
-ADVANCED: Core Exercises (21 min)
– Nutrition Video: Vitamins For A Better Sleep (8 min)
Week 2
Videos:
– Stretches on the bed (17 min)
– Cardio & core exercises with a tension band (20 min)
-ADVANCED- HIIT Cardio Workout (23 min)
– Nutrition Video: Is Your Brain Working FOR or AGAINST You? (11 min)
Week 4
Videos:
– Top 3 exercises from May, June and July. (18 min)
– Weights + band exercises on the bed (19 min)
-ADVANCED Seated & Standing Deep Stretches (20 min)
– Nutrition Video: What Is Your Relationship With Food? (7 min)
Week 3
Videos:
– Bodyweight exercises with weights (17 min)
– Cardio + balance exercises (18 min)
-ADVANCED: Chair Cardio (22 min)
– Nutrition Video: Stress and Your Diet (9 min)
Week 5
Videos:
OCTOBER 2022 – FALL PREVENTION AND BALANCE
Week 1
Videos:
-October Welcome Video (12 min)
-Balance Assessment Video (11 min)
-Balance + core exercises with weights (20 min)
– Balance, legs + core exercises (20 min)
-ADVANCED: Full Body Exercises (25 min)
– Nutrition Video: What To Eat To Reduce Inflammation (8 min)
Week 2
Videos:
– Cardio + balance exercises (18 min)
– Seated exercises with a band (19 min)
-ADVANCED: Full Body Balance Exercises & Stretches With a Band (22 min)
– Nutrition Video: Why You Should Take Multivitamins (10 min)
Week 3
Videos:
– Balance exercises with weights (18 min)
– Leg strength exercises & balance (23 min)
-ADVANCED: Floor Exercises for core & leg strength (20 min)
– Nutrition Video: Vitamin D and Osteoporosis (10 min)
Week 4
Videos:
– Balance exercises with a pillow (17 min)
– Cardio + advanced balance (18 min)
-ADVANCED: Weights + balance exercises (21 min)
– Nutrition Video: Protein Benefits and 3 Easy Breakfasts (10 min)
SEPTEMBER 2022 – BUILDING A SIMPLE FITNESS ROUTINE FOR MORE ENERGY
Week 1
Videos:
-Intro Video #1 (4 min)
-Intro Video #2-Top 3 Exercise Demo (5 min)
-Standing Cardio And Stretches With a Ball (17 min)
–5 Simple Exercises For a Full Body Workout (20 min)
-ADVANCED: Balance and Bands (22 min)
–Preparing Healthy Balanced Meals (8 min)
Week 2
Videos:
– Bodyweight exercises (16 min)
-Pillow exercises (17 min)
-ADVANCED HIIT cardio workout (23 min)
-The importance of protein in your diet (8 min)
Week 3
Videos:
-Kitchen Exercises (12 min)
-Kitchen table exercises (17 min)
-ADVANCED: Back, Core and Glutes (24 mins)
-The scoop on Vitamin B Complex (10 min)
Week 4
Videos:
-Balance Exercises with a Tension Band (17 min)
-Seated Weight exercises (17 min)
-ADVANCED: Floor exercises with weights (17 min)
-Nutrition: Practical Meal Planning Tips (10 min)
AUGUST 2022 – BUILDING STAMINA FOR EVERYDAY TASKS
Week 1
Videos:
-Intro Video #1- August Welcome Video (6 min)
-Intro Video #2- Finding your WHY + Ways to Incorporate Fitness into Your Every Day Life (8 min)
-Intro Video #3- Top 3 Exercise Demo (6 min)
-Cardio workout with a tea towel (18 min)
– Exercises to do on the stairs (15 min)
-ADVANCED: Top 3 Exercises for May, June and July (21 min)
– Nutrition Video: Building Stamina To Support Your Brain (6 min)
Week 2
Videos:
– Balance exercises (16 min)
-Core strength + weights (17 min)
-ADVANCED: Full Body Workout (23 min)
– Nutrition Video: Brain Health Part 2 (8 min)
Week 3
Videos:
-Morning Stretches on the couch (13 min)
-Strength and Stretch (20 min)
-ADVANCED Balance Exercises and Stretches (17 min)
-Nutrition: Building Stamina to Fuel your Body -pt 3 (7 min)
Week 4
-Outdoor workout with weights (19 min)
-Band workout for core and arm strength (17 min)
-ADVANCED: Full body stretches (18 min)
-Nutrition: Building stamina to support your body-pt 4 (9 min)
Week 5
Videos:
-Seated workout + balance with a band (19 min)
– Core exercises + cardio with weights (19 min)
-ADVANCED Core and Cardio (24 min)
– Nutrition Video: Tips For A Simple Eating Routine (10 min)
JULY 2022 – BUILDING HEALTHY HABITS
Week 1
Videos:
-July Welcome Video (7 min)
-Upper body band exercises (18 min)
– Bicep & tricep workout with weights (16 min)
– Nutrition Video: Is Sugar Really That Bad? (11 min)
-ADVANCED: Balance and Core (21 min)
Week 2
Videos:
-Stretches and Core Exercises on the Couch (18 min)
-Pillow Exercises (19 min)
-5 Fruits to Eat as You Age (8 min)
-Advanced Cardio and Lower Body Strength (23 min)
Week 3
Videos:
-Seated weight workout (21 min)
-Stretches and meditation before bed (22 min)
-ADVANCED: Floor exercises (21 min)
-Nutrition: Healthy snack alternatives (9 min)
-BONUS video: Healthy Habits Chat with Head Trainer Michelle (57 min)
Week 4
Videos:
– Outdoor exercises to do on a walk (14 min)
-Outdoor exercises to do on a park bench (20 min)
-Advanced: Bands and Weights (21 min)
-Nutrition: 10 Types of food for after a workout (15 min)
JUNE 2022 – GETTING AND STAYING MOTIVATED
Week 1
Videos:
-June Intro Video (14 min)
-The 4 Motivation Types (17 min)
-Meg’s Insider Tips for Motivation (11 min)
-Top 3 Exercises (from June 2020) and Energizing Stretches (17 min)
-Upper Body Exercises with Weights (22 min)
-ADVANCED Bands and core exercises (25 min)
-Nutrition Video: Setting A Strong Foundation For The Month (10 min)
Week 2
Videos:
-Full body stretches and body weight exercises (20 min)
-Lower body workout with cardio and band (22 min)
-Nutrition Video: 14 Reasons To Drink Water (8 min)
-ADVANCED Full Body Workout With Weights (23 min)
Week 3
Videos:
-Balance exercises (18 min)
-Back and shoulder exercises with weights (19 min)
-Nutrition: The Importance of Protein in your diet (8 min)
-ADVANCED: Cardio and Core
Week 4
Videos:
-Morning stretches to boost energy (16 min)
-Seated and standing cardio (18 min)
-Nutrition Video: Vitamin Basics-what you need to know (10 min)
–ADVANCED Weights & Glute Exercises (25 min)
Week 5
Videos:
-Core and Cardio Workout (18 min)
-Leg workout using a band (24 min)
-ADVANCED: Body Weight Exercises for Osteoporosis (25 min)
-4 Vegetables to Incorporate Into Your Week (8 min)
MAY 2022 – IMPROVING YOUR STRENGTH & MOBILITY
Week 1
Videos:
-May Intro Video & Top 3 Exercise Demo (13 min)
-Seated chair exercises with weights (26 min)
– Seated exercises with a band (21 min)
-ADVANCED Balance Exercises (22 min)
-Nutrition Video: Creating a Healthy Eating Checklist (7 min)
Week 2
Videos:
-Bedside exercises (13 min)
-Seated and standing cardio workout (19 min)
-ADVANCED Weight workout for your arms and shoulders (33 min)
-Nutrition Video: Top 3 Tips to Lose weight (10 min)
Week 3
Videos:
– Morning bed exercises (16 min)
– Standing cardio workout (26 min)
-ADVANCED Cardio and core exercises(33 min)
-Nutrition Video: Cravings-What they mean and what to eat instead! (8 min)
Week 4
Videos:
– Exercises to do while watching TV (24 min)
-Water bottle workout (20 min)
-ADVANCED Full Body Standing Exercises (24 min)
-Nutrition Video: Water drinking tips (7 min)
APRIL 2022 – IMPROVING YOUR ENERGY AND MOTIVATION
Week 1
Videos:
-April Intro Video and Top 3 Exercises (12 min)
-Morning stretches for more energy (19 min)
– Motivating Full Body Workout with Weights, a Band, and a Pillow (19 min)
-Advanced Balance Exercises (18 min)
– Nutrition Video: Food Addiction and Emotional Eating (12 min)
Week 2
Videos:
-Full Body Workout with Weights (22 min)
– Core and Back Exercises (19 mins)
-Advanced: Morning stretches with a Band (19 min)
– Nutrition Video: 5 Steps to Manage Cravings (17 min)
Week 3
Videos:
-Beginner Cardio Workout (25 min)
– Advanced Cardio Workout (25 mins)
-ADVANCED: Full Body Workout With Weights (21 mins)
– Nutrition Video: The Best Snacks to Have On Hand (At All Times) (7 min)
Week 4
Videos:
-Balance and Weight-Bearing Exercises (18 min)
– Top 3 Exercises from February. March, and April (21 min)
-ADVANCED Lower Body & Core Strength (21 min)
– Nutrition Video: Grocery Shopping Tips (9 min)
MARCH 2022 – IMPROVING YOUR MOBILITY AND FLEXIBILITY
Week 1
Videos:
– Full body workout with weights (18 min)
– Stretches for improving mobility (17 min)
-ADVANCED: Balance and Standing Core Exercises (19 min)
– Nutrition Video: How to Best Boost Your Immune System (7 min)
Week 2
Videos:
– Full body workout with a resistance band (18 min)
– Full body workout for healthier joints (17 min)
-ADVANCED: HIIT Cardio & Leg Strength With Weights (22 min)
– Nutrition Video: 5 Wellness Tips to Help Boost Your Immune System (9 min)
Week 3
Videos:
– Arm stretches + upper body exercises (16 min)
– Lower body strength + balance exercises (18 min)
-ADVANCED: Back, Core & Stretches (19 min)
– Nutrition Video: 3 Tips to Boost Your Energy Post Workout (7 min)
Week 4
Videos:
– Cardio exercises with weights (18 min)
– Stretches + core exercises (16 min)
-Advanced Full Body Balance With Weights & Bands (19 min)
– Nutrition Video: Movement, Mindset, and Blueberries (8 min)
Week 5
Videos:
– Morning Stretches (16 min)
– Full-Body Workout with Weights and Bands (25 min)
-Advanced Seated Cardio Workout (21 min)
– Nutrition Video: How You Can Boost Your Recovery Post-Workout (7 min)
FEBRUARY 2022 – GIVE YOURSELF PERMISSION
Week 1
Videos:
– Morning stretches (18 min)
– Seated weight exercises (17 min)
-ADVANCED: Full Body Workouts with Weights (22 min)
– Nutrition Video: “The Prove It Challenge” (13 min)
Week 2
Videos:
– Flexibility + balance exercises (16 min)
– Full body workout with bands + weights (17 min)
-ADVANCED: Lower body strength, balance & core (20 min)
– Nutrition Video: Intermittent Fasting (11 min)
Week 3
Videos:
– Upper body with weights (17 min)
– Lower body workout with a band (18 min)
-ADVANCED Cardio Workout (17 min)
– Nutrition Video: Heart Health Nutrition Tips (7 min)
Week 4
Videos:
– Stretches + core strengthening exercises (15 min)
– Top 3 exercises from Nov, Dec and Jan. (18 min)
-ADVANCED: HIIT Cardio With Weights (17 min)
– Nutrition Video: Facts About Fibre (7 min)
JANUARY 2022 – BUILDING HEALTHY HABITS FOR THE NEW YEAR
Week 1
Videos:
– Morning stretches (16 min)
– Cardio + core exercises with weights (21 min)
-ADVANCED: Full Body Band Exercises (19 min)
– Nutrition Video: 7 Weight Loss Tips (10 min)
Week 2
Videos:
– Full body exercises with a band (23 min)
– 8 exercises for back + core strength (19 min)
– ADVANCED Latin Dance-Inspired Workout (17 min)
– Nutrition Video: 7 Midnight Snacks That Won’t Make You Gain Weight (5 min)
Week 3
Videos:
– Legs + Core Strengthening Exercises (23 min)
– Weights + Balance exercises (23 min)
-ADVANCED Balance-with Weights + Stretches (21 min)
– Nutrition Video: Debunking 3 Diet Myths (12 min)
Week 4
Videos:
– Bone strengthening workout (19 min)
– Cardio + balance exercises (16 min)
-ADVANCED: Seated Exercises For Your Core, Back, & Neck (18 min)
– Nutrition Video: Reading Food Labels (16 min)
DECEMBER 2021 – STAY ACTIVE AND RELAXED DURING THE HOLIDAYS
Week 1
Videos:
-Intro Video #1 (7 min)
-Intro Video #2- 4 Tips for the Holidays (12 min)
– Top 3 exercises from Aug, Sept and Oct. (18 min)
– Core exercises with a pillow (18 min)
-ADVANCED: Cardio Kickboxing Workout (18 min)
– Nutrition Video: Start Your Holiday Season Guilt Free (6 min)
Week 2
Videos:
– Arm strengthening exercises with weights (17 min)
– Leg strength + balance exercises (17 min)
-Advanced: Core, Weights, and balance
– Nutrition Video: Creative Meal + Snack Ideas (7 min)
Week 3
Videos:
– Full body workout (17 min)
– Quick cardio workout (17 min)
-ADVANCED: HIIT Workout (High Intensity Interval Training)- Cardio, Weights and Balance (20 min)
– Nutrition Video: How To Make Healthier Choices (8 min)
Week 4
Videos:
– Holiday Cardio Workout-with a band (17 min)
– Holiday Weight Workout -for arms + core (18 min)
-ADVANCED: Exercises with weights (20 min)
– Nutrition Video: Listen to your body, not your brain (8 min)
Week 5
Videos:
-Full body workout-with weights and a band (18min)
-Balance and movement exercises (16 min)
-ADVANCED: Balance and Leg Strength (19 min)
-Nutrition Video: Celebrating the new year and planning healthy habits (7 min)
NOVEMBER 2021 – DEEP SLEEP AND INNER PEACE
Week 1
Videos:
-Intro Video #1
-Intro Video #2
-Guided meditation (6 min)
– Full body workout + stretches (19 min)
– Cardio + core exercises (21 min)
-ADVANCED: Core Exercises (21 min)
– Nutrition Video: Vitamins For A Better Sleep (8 min)
Week 2
Videos:
– Stretches on the bed (17 min)
– Cardio + core exercises with a tension band (20 min)
-ADVANCED- HIIT Cardio Workout (23 min)
– Nutrition Video: Is Your Brain Working FOR or AGAINST You? (11 min)
Week 3
Videos:
– Bodyweight exercises with weights (17 min)
– Cardio + balance exercises (18 min)
-ADVANCED: Chair Cardio (22 min)
– Nutrition Video: Stress and Your Diet (9 min)
Week 4
Videos:
– Top 3 exercises from May, June and July. (18 min)
– Weights + band exercises on the bed (19 min)
-ADVANCED Seated & Standing Deep Stretches (20 min)
– Nutrition Video: What Is Your Relationship With Food? (7 min)
OCTOBER 2021 – FALL PREVENTION + BALANCE
Week 1
Videos:
-October Welcome Video (9 min)
-Balance + core exercises with weights (20 min)
– Balance, legs + core exercises (20 min)
-ADVANCED: Full Body Exercises (25 min)
– Nutrition Video: What To Eat To Reduce Inflammation (8 min)
Week 2
Videos:
– Cardio + balance exercises (18 min)
– Seated exercises with a band (19 min)
-ADVANCED: Full Body Balance Exercises & Stretches With a Band (22 min)
– Nutrition Video: Why You Should Take Multivitamins (10 min)
Week 3
Videos:
– Balance exercises with weights (18 min)
– Leg strength exercises + balance (23 min)
-ADVANCED: Floor Exercises for core + leg strength (20 min)
– Nutrition Video: Vitamin D and Osteoporosis (10 min)
Week 4
Videos:
– Balance exercises with a pillow (17 min)
– Cardio + advanced balance (18 min)
-ADVANCED: Weights + balance exercises (21 min)
– Nutrition Video: Protein Benefits and 3 Easy Breakfasts (10 min)
SEPTEMBER 2021 – BUILDING A SIMPLE FITNESS ROUTINE FOR MORE ENERGY
Week 1
Videos:
-Intro Video #1 for September
-Intro Video #2 for September
-Top 3 Exercise Demo
-Seated workout + balance with a band (19 min)
– Core exercises + cardio with weights (19 min)
-ADVANCED Core and Cardio (24 min)
– Nutrition Video: Tips For A Simple Eating Routine (10 min)
Week 2
Videos:
-Standing Cardio And Stretches With a Ball (17 min)
–5 Simple Exercises For a Full Body Workout (20 min)
-ADVANCED: Balance and Bands
–Preparing Healthy Balanced Meals (8 min)
Week 3
Videos:
– Bodyweight exercises (16 min)
-Pillow exercises (17 min)
-ADVANCED HIIT cardio workout (23 min)
-The importance of protein in your diet (8 min)
Week 4
Videos:
-Kitchen Exercises (12 min)
-Kitchen table exercises (17 min)
-ADVANCED: Back, Core and Glutes (link will be up and available Tues. Sept 21-sorry for the delay)
-The scoop on Vitamin B Complex (10 min)
Week 5
Videos:
-Balance Exercises with a Tension Band (17 min)
-Seated Weight exercises (17 min)
-ADVANCED: Floor exercises with weights (17 min)
-Nutrition: Practical Meal Planning Tips (10 min)
AUGUST 2021 – BUILDING STAMINA FOR EVERYDAY TASKS
Week 1
Videos:
-August Welcome Video
-Finding your WHY + Ways to Incorporate Fitness into Your Every Day Life
-Cardio workout with a tea towel (18 min)
– Exercises to do on the stairs (15 min)
-ADVANCED: Top 3 Exercises for May, June and July (COMING SOON!)
– Nutrition Video: Building Stamina To Support Your Brain (6 min)
Week 2
Videos:
– Balance exercises (16 min)
-Core strength + weights (17 min)
-ADVANCED: Full Body Workout (23 min)
– Nutrition Video: Brain Health Part 2 (8 min)
Week 3
Videos:
-Morning Stretches on the couch (13 min)
-Strength and Stretch (20 min)
-ADVANCED Balance Exercises and Stretches (17 min)
-Nutrition: Building Stamina to Fuel your Body -pt 3 (7 min)
Week 4
-Band workout for core and arm strength (17 min)
-ADVANCED: Full body stretches (18 min)
-Nutrition: Building stamina to support your body-pt 4 (9 min)
