Hello!

This blog is for anyone looking to take control of their health, eating, or home.  We’re on this journey with you and our goal is to provide you with some concrete tools to make healthy, positive changes in your life.  No matter what path your life has taken you, it is never to late to take steps toward healthier living.  Living a wholesome life is a journey not a destination!

Beginner's Guide to Working Out - One Month Schedule

Beginner's Guide to Working Out - One Month Schedule

Would you like to live a healthier lifestyle, but feel like every workout you see is out of your reach?   Being physically fit has so many benefits and today is the day you can start your journey!  

This Beginner's Guide to Working Out - One Month Schedule is for those that have not worked out before or for a very long time.  We understand that sometimes the very thought of doing an entire workout is overwhelming!  You look at them and feel defeated before you even start.  This calendar will take you from walking to working out in one month.  It starts slowly and will get you moving at your pace!  It is designed for those people that are entirely new to fitness, and by the end of the plan, you will be prepared to move onto any of our beginner workouts.

Start the program on day one and cross off each day as you go.  If you miss a day, don't worry!  Just pick up where you left off.  The walks and workouts are guidelines, but if you can walk for 60 minutes the first week, don't stop at 20!  That's great!  On the other hand, if you need to stop at 10 minutes the first day out, try to build up to your goal by the end of the week.  

Take your time when you are doing the workouts and rest when needed.  It is not a race to get it finished, the goal is to build your strength and stamina.  If you can't finish something, make a note of where you stopped and try to go further the next time.  Getting fit can be overwhelming to start, but once you do, you will see increases in your fitness level quickly!  You can do this!!

Things to Note:

  • There are video or picture demonstrations for most of the exercises - when weights or bands are shown, just do the exercise with no weights.
  • Push Ups may be done on knees, but if that is too difficult, start doing them by leaning against the wall, and as you gradually get stronger, move the exercise to a bench, with hands on bench and knees on floor.  
  • If you miss a day, just continue on with the next day's scheduled activity and don't worry about the days of the week.  It may take you longer than 4 weeks to complete, but the exercises are designed to build on the previous days exercises, so it is important to do the workouts in order.
  • If the lunges cause discomfort in your knees, try doing reverse lunges.  Instead of stepping forward, you take a step back before lowering into the lunge. 
  • At the end of this schedule, you will be ready to move onto our beginner workouts, especially the 10's Circuit Workout or Just the Basics Workout, which uses a lot of the same exercises.  

Fill out the form below to download the printable one month workout schedule

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Week One - Goal Start Moving

Day One

  • Walk -  20 minutes

Day Two

Day Three

  • Walk -  20 minutes

Day Four

Day Five

  • Walk - 20 minutes

Day Six

Day Seven

  • Walk - 20 minutes

GREAT JOB on week one!  Keep it up!

Week Two - Goal Getting Stronger

Day One

Day Two

  • Walk - 30 minutes

Day Three

Day Four

  • Walk - 30 minutes

Day Five

Day Six

  • Walk - 30 minutes

Day Seven

Week two down!  You are changing your body right now!  

Week Three - Goal Continue Strength Building with Cardio

Day One

  • Walk - 40 minutes

Day Two

Day Three

  • Walk - 40 minutes

Day Four

Day Five

  • Walk - 40 minutes

Day Six

Day Seven

  • Walk - 40 minutes

Three weeks of workouts - You are doing amazing!  

Week Four - Get Ready to Workout!

Day One

Day Two

  • Walk - 50 minutes

Day Three

Day Four

  • Walk - 55 minutes

Day Five

Day Six

  • Walk - 60 minutes WOOHOO!  You made it to walk 1 hour!  Great job!

Day Seven

WOOHOO!  You did it! You finished your first full month of workouts!  You have changed your future! Way to go!


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Don't Derail Your Fitness While on Vacation!  Here is Your 5 Day Vacation Workout Plan

Don't Derail Your Fitness While on Vacation! Here is Your 5 Day Vacation Workout Plan

Because You Love Your Body.....WORKOUT!

Because You Love Your Body.....WORKOUT!

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