BODY FREEDOM MASTERY MEMBERSHIP™
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Choose Your Exclusive Monthly Wellness Program
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Towards the end of each month, browse through our selection of programs and pick the one that piques your interest or aligns with your goals for the next month. It's a personalized way to enhance your wellness path.
GLUTEN FREE MEDITERRANEAN INTERMITTENT FASTING PLAN
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The Gluten Free-Mediterranean plan incorporates colorful fruits and vegetables, hearty fish — plus a splash of flavorful olive oil and perhaps even a glass of red wine — among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea. Although historically rich in grains, this diet is easily made gluten free. This plan also incorporates Intermittent Fasting based upon doing a Timed Fast with no breakfast.
30 DAYS OF SLEEP HYGIENE
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The 30 Days of Sleep Hygiene Program will help you build and maintain your own set of healthy sleep habits that will allow you to achieve your goal of proper sleep hygiene. Different methods work for different people, so it's important to be patient and allow yourself to discover what works best for you!
PALEO INTERMITTENT FASTING MAINTENANCE PLAN
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Crafted for individuals who've completed our initial program, this plan seamlessly extends your success. By blending Paleo principles with intermittent fasting, this maintenance regimen ensures sustained energy, metabolic health, and weight management. Access meal plans, recipes, and fasting schedules to sustain your wellness journey and embrace a lasting, healthier lifestyle. Eat like a caveman and feel like a million bucks. Paleo participants are prone to less inflammation, more energy throughout the day, healthy weight loss and better sleep.
20-MINUTE WORKOUTS TO GET LEAN - PHASE 1
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This 4-Week program is the first phase of a 12 week Resistance Training Program and it is for everyone. Start slow and build up to get strong. Just three 20-minute workouts each week result in a total of one hour of exercise per week. This plan has the workouts planned with clear instructions including videos for the exercises. Some of the exercises do involve using fitness equipment that you may not have at home. If you need at home modifications for specific exercises then join me on one of my weekly Open Office Hours and we can discuss options. Once you finish this first 4 weeks you can keep the momentum going by making sure you request Phase 2 for your next Monthly Program. Optional to add in high intensity interval training make it the ideal flex plan for all to try at their intensity level.
WALK YOUR WAY TO HEALTH
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This Walking Program has a bonus of 2 extra weeks. It is a six-week program and is for the beginner walker who wants to improve their overall health and increase their energy. Walks start at 10 minutes or less and gradually work up to 30-plus minutes. Health experts have found that about 30 minutes a day of regular moderate exercise is effective for improving health and reducing the risk of many diseases.
4 WEEK AT HOME EXERCISE PLAN
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For people who do not have a gym membership, working out at home can be just as effective. This 4-week plan requires only some dumbbells, a mat and your own body weight. It incorporates both resistance training and cardio over 6 days/week. This plan is recommended for a fundamentally healthy person who has some basic conditioning but wants to introduce exercise to get in better shape by toning muscles and reducing body fat. This workout is not for people with physical restrictions such as knee or back injuries or other medical restrictions.
GLUTEN FREE MEDITERRANEAN INTERMITTENT FASTING PLAN
arrow_drop_down_circle
Divider Text
The Gluten Free-Mediterranean plan incorporates colorful fruits and vegetables, hearty fish — plus a splash of flavorful olive oil and perhaps even a glass of red wine — among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea. Although historically rich in grains, this diet is easily made gluten free. This plan also incorporates Intermittent Fasting based upon doing a Timed Fast with no breakfast.
30 DAYS OF SLEEP HYGIENE
arrow_drop_down_circle
Divider Text
The 30 Days of Sleep Hygiene Program will help you build and maintain your own set of healthy sleep habits that will allow you to achieve your goal of proper sleep hygiene. Different methods work for different people, so it's important to be patient and allow yourself to discover what works best for you!
PALEO INTERMITTENT FASTING MAINTENANCE PLAN
arrow_drop_down_circle
Divider Text
Crafted for individuals who've completed our initial program, this plan seamlessly extends your success. By blending Paleo principles with intermittent fasting, this maintenance regimen ensures sustained energy, metabolic health, and weight management. Access meal plans, recipes, and fasting schedules to sustain your wellness journey and embrace a lasting, healthier lifestyle. Eat like a caveman and feel like a million bucks. Paleo participants are prone to less inflammation, more energy throughout the day, healthy weight loss and better sleep.
20-MINUTE WORKOUTS TO GET LEAN - PHASE 1
arrow_drop_down_circle
Divider Text
This 4-Week program is the first phase of a 12 week Resistance Training Program and it is for everyone. Start slow and build up to get strong. Just three 20-minute workouts each week result in a total of one hour of exercise per week. This plan has the workouts planned with clear instructions including videos for the exercises. Some of the exercises do involve using fitness equipment that you may not have at home. If you need at home modifications for specific exercises then join me on one of my weekly Open Office Hours and we can discuss options. Once you finish this first 4 weeks you can keep the momentum going by making sure you request Phase 2 for your next Monthly Program. Optional to add in high intensity interval training make it the ideal flex plan for all to try at their intensity level.
WALK YOUR WAY TO HEALTH
arrow_drop_down_circle
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This Walking Program has a bonus of 2 extra weeks. It is a six-week program and is for the beginner walker who wants to improve their overall health and increase their energy. Walks start at 10 minutes or less and gradually work up to 30-plus minutes. Health experts have found that about 30 minutes a day of regular moderate exercise is effective for improving health and reducing the risk of many diseases.
4 WEEK AT HOME EXERCISE PLAN
arrow_drop_down_circle
Divider Text
For people who do not have a gym membership, working out at home can be just as effective. This 4-week plan requires only some dumbbells, a mat and your own body weight. It incorporates both resistance training and cardio over 6 days/week. This plan is recommended for a fundamentally healthy person who has some basic conditioning but wants to introduce exercise to get in better shape by toning muscles and reducing body fat. This workout is not for people with physical restrictions such as knee or back injuries or other medical restrictions.
