6 Week At Home Band/Dumbbell Program, Exercise Library, Ebooks and Community Coaching

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Strength Training Fundamentals Ecourse/Ebook including:

  • How Fat Loss Works
  • How to Track Progress/Understanding Body Composition
  • How Muscle Building Works
  • Resistance Training and Fat Loss
  • Resistance Training for Strength Building
  • Will I Get Bulky?
  • Benefits of Resistance Training
  • Training Terminology
  • How to Select the Appropriate Weight
  • Types of Training
  • Muscle Groups
  • Types of Warm Ups/Benefits of Warm Ups
  • Types of Cool Downs/Benefits of Cool Downs
  • Optimizing Recovery
  • Drills/Exercises provided by Physical Therapist Rob Evans
  • Types, Benefits and Tips for Cardio
  • 6 week Strength Training Band/Dumbbell Workout Program with 2 different splits available for a 4 or 5 day split, along with 2 different styles of programming depending on the variety of resistance/weight you have available to you to be most effective. Workouts should take you anywhere from 40-60 minutes.
  • Full Exercise Library for this program with demonstrations on form and cues
  • Core Training - Physical Therapist Taylor Kuhn goes over how to properly engage core along with exercises in this program


  • Understanding Nutrition & Energy Balance
  • Macros Explained
  • Explanation of Different Approaches to Nutrition Intake
  • Tracking Macros/Calories
  • Meal Planning/Hitting Macro Tips
  • Recipe Ebook included for ideas
  • Nutrition Section is approved by Steph Skeba, RD

This does not include customized one on one nutrition/macro coaching, rather you will be given the tools to learn how to integrate nutrition into your lifestyle.


  • Positive Mindset Thinking Tips
  • Nutrition Mindset Tips
  • Setting Realistic Expectations and Goals
  • Private Facebook Group Page for Community & Support. We will be doing a public check in every Friday where you can leave your feedback of your struggles and strengths from that week. Every week, both Coach Danelle and Jill will go over the check ins and answer any questions and set good intentions for the next week. For specific questions you do not feel comfortable posting in the group, we will have an email listed that you can email with those. We will get back to you within 24 hours M-F.

This program does not include one on one customized coaching and check ins.

What You Need:

This is a home based program and you will need access to:

  • Resistance Bands (Pull Up Assistance Bands/Large Loop Bands)
  • Dumbbells - not required, but if you have them there is an additional program that includes bands and dumbbells.

Start Your Journey Towards the Best Version of Yourself!

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