No matter where you are, this is your chance to regain strength and mobility and advance as far as you want.
If going to the gym intimidates you because you don’t know where to start or what to do, this is the program for you!
In this program, you will be provided with simple and clear instructions for a complete workout to be done three times a week on none consecutive days with instructional videos and descriptions, sets, and repetitions.
In your first phase, you will start with some basic and easy cardiometabolic work, body weight movements, and simple exercises with lighter loads or bands to improve form and mobility.
In the second and third phases, you will progress to more volume and endurance capacity and be ready to follow through with any other strength modality you desire.
Once you are confident that you know exactly what to do and how to use the equipment, you can decide what else you want to accomplish one simple step at a time and become the best version of yourself yet!
You will also be invited to a group within the app, and you will be guided by our coaches on form and execution while answering your questions and helping you with consistency.
You are encouraged to post videos for form checks so we can better help you maximize your potential.
This is a beginner strength/mobility/endurance program plus core work that can be scaled according to your current level.
This program is an ideal 90-day full-body balance with a special focus on learning and recovering energy and stamina, while you build muscle and strength to get you ready to pick your next development.
You will also be encouraged to follow a nutrition plan (optional) to reach your goals.
The good news is that you can do something about it. And here is where we come in, because we have created the best science-based program that helps prevent, reduce and even reverse all these conditions making you stronger, more resilient, energetic, and confident.
But if you haven’t been working out, you have to start with very small increments from bodyweight movements and conditioning for endurance capacity and mobility.
That’s why we developed the best program to take you there no matter where you are starting from. Anyone can do it!
Regain Strength & Mobility in 90 Days 3/week Beginner
Why is this the most recommended program to get started, how can it help you, and what should you expect from it:
This program has been designed by applying the latest scientific research and many years of experience on the training floor with clients of all ages to Bring back Strength, Mobility, Stamina, Endurance, and Energy one simple step at a time.
It consists of simple movements that anyone can do and shows you how to improve over time. Progressive overload doesn’t have to be daunting or difficult, anyone should be able to do it without complicated instructions or confusing information.
We have had 100% success rate when consistent with it. Yes, 100% success rate, you read that right. Every single client who started this program and was consistent with it for at least twice a week (3 days a week is recommended but twice a week is doable when time is scarce), has gotten stronger and improved over time.
If you want to build a strong resilient body that will last a lifetime, you have to give it the right stimulus. You have to speak its language. But you have to start from a place that you can do.
That’s why we created this pre-lifting program so you can decide if you want to move forward with lifting after or keep working on mobility and endurance. There are many ways to increase capacity and strength and everyone should be allowed to decide how and what they like and enjoy so they look forward to keep doing it.
So, “If the weights you are carrying are lighter than your purse, the body won’t notice the stimulus”. This is a sentence I often tell beginners because I keep seeing many women, even new moms carrying their toddlers, sometimes two of them but when they go to workout, they pick a couple of 5-pound dumbbells. But if you have never picked up a dumbbell, you have to be ready to pick it up first. And that’s what this program is all about.
This is also valid for older adults who often carry a heavier water bottle than the 2-pound weights they pick to exercise with.
💪When you load your body, the body understands that it needs to step up a notch to support that new weight.
🏋️♀️The way the body works to support that new weight, is by recruiting muscle fibers and making them stronger, by making the bones, joints, and ligaments stronger and denser so they can support the new load.
💪If you do this consistently, the body will keep stepping up and making you stronger and more resilient to old age. In a way, you will remain younger, and stronger, and will have more energy for years to come. Not to mention, will look better too.
And no, you do not have to start with a heavy load either, just enough to notice the effort. A pound heavier than your purse or your toddler would work 😉
You can recover your strength, energy, and fitness and take it to the next level no matter your current level. From couch potato to let’s do this!
Regain Strength & Mobility in 90 Days 3/week Beginner
If you want to:
*Feel better
*Have more energy
*Feel stronger
*Improve mobility
*Age healthy with stronger bones and tendons
*Get up from sitting without struggles
*Get up from the floor without help
*Ability to keep doing what you have always done for longer
*Regain your lost strength and mobility
This program is right for you!
Regain Strength & Mobility in 90 Days 3/week Beginner
Much like bridges supported with pylons (bones) and cables (connective tissues and muscles), the body uses multiple systems to help protect itself from injury and maintain optimal integrity.
“Injury prevention for the strength athlete and osteoporosis prevention for the elderly/female populations.
Weight training for strong bones, muscles, and connective tissue is of paramount importance for those aging and at risk for osteoporosis and those engaged in intense physical activity. Such training helps as a protective measure, prehab/rehab, and preventative. And is beneficial for people of all ages.
Cardio alone is insufficient but needed for endurance and capacity. A well-managed weight training regimen is required to fully protect the body against injury and to stave off osteoporosis in susceptible populations”
And the best part is that anyone can do it, we are not talking heavy lifting or powerlifting here. Basic strength training can start with bodyweight by simply standing from a chair using proper form and with the intention to slowly increase what you can do when you can do it.
This is an example of how easy it is to follow this program through our app. You will have videos with clear instructions for each movement or exercise and you can omit any you can’t yet perform so you can grow according to your own level and comfort and keep working on form and strength needed to complete or modify any of them according to your own level.
Our experienced trainers are available to answer those questions and many more.
This program has been designed to send the proper stimulus to your muscles, tendons, and ligaments so you are not stuck spinning your wheels doing a bunch of unnecessary exercises that won’t send the right signals for your body to support strength and mobility.
Can you still be losing bone mass even after medication and strength training?
Yes, this was happening to a new client and she was losing hope.
When I asked what kind of resistance training she was doing, she mentioned a bunch of isolation exercises and some machines.
The problem with only isolation exercises is that they work a certain muscle but may have very little or no effect in loading the skeletal mass.
To strengthen bones, you have to load the bones. One of the most effective ways to load the bones is by applying compression load. In other words, holding weight that is heavier than what you usually carry (purse, toddler, etc.) in a progressive manner consistently.
This lets the body know that you will be consistently needing to carry that new load so it better step up to the chore.
But there is one more important thing here.
You can’t build muscle or bone out of thin air or by lifting objects that you can’t pick up.
This is very important because if you have never picked up a dumbbell, you have to be ready to pick it up first. And that’s where this program starts.
Nutrition is also important for optimal results. Bones and muscles are built and reconstructed out of amino acids (proteins), so you also have to make sure you are consuming enough protein so the body has enough available not only to repair and build tissues like skin, hair, and organs but also muscle and bone.
And enough calories for the body to work with.
This new client was a chronic dieter, she didn’t want to see a number on the scale any higher to maintain her level of leanness.
But when you understand that muscle is heavy and that denser bones are heavier without taking much more space. The way you think about your body can change from scale-obsessed to performance and shape-oriented.
You can feel and look much better at a higher weight through a properly done body recomposition. Not to mention fight and reverse osteoporosis and sarcopenia.
But we have to keep in mind all these important aspects of training and nutrition.
*Enough calories.
*Enough protein
*Proper loading of the bones (exercise selection)
*Consistency
Reversing osteoporosis and sarcopenia is possible but it’s better to prevent it.
To get started you will need a few bands and a dumbbell or two. You can also start with bodyweight and some household items such as a gallon jug or a backpack, a couple of cans, and any other object that seems safe to use until you get stronger and can start using heavier dumbells, kettlebells, or even barbells and machines at the gym.
The sooner you start, the better.
This is your chance to jump-start your strength level from where you are (beginner) and move forward as far as you want. You can set your own pace. We will only be guiding you when and if needed.
In this program, you will be provided with a workout to be done three times a week on non-consecutive days with instructional videos and descriptions, sets, and repetitions.
All the hard work is done for you so all you have to do is show up and follow through with simple and clear steps.
You will also be invited to a group within the app (optional) where you will be guided by our coaches on form and execution while answering your questions and helping you with consistency.
You are encouraged to post videos for form checks so we can better help you maximize your potential.
This is a very beginner strength program plus core and glute work that can be scaled according to your current level. You will be choosing where to start and we’ll be guiding your next steps as you move forward.
This program is an ideal 90-day full-body balanced with a special focus on safely learning and improving form, mobility, and technique while you build muscle, strength, stamina, and confidence to get you ready to pick your next development.
You will also be encouraged to follow a nutrition plan (optional) to reach your goals
You can jump-start your strength and fitness to the next level no matter where you are starting from one simple step at a time.
This is meant to be all-inclusive and to help you from zero to infinity and beyond.
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