top of page

Free Four Day Trial

We want to help make the transition to new lifestyle routines as smooth as possible. Implementing new habits can require creativity when it comes to fitting in new fitness workouts or meal planning when you already have a busy schedule. With the free four day trial, we will take the time to discover what changes are most important to you, what habits need to be replaced so that healthy ones can be implemented, and develop a daily roadmap to make sure you are completing the exercise, nutrition, and sleeping assignments laid out in the new daily curriculum. If you are unsure of what exercises appeal to you, we will give you access to private fitness tutorials on the workouts that will be foundational to building a stronger body. With the purpose of understanding proper technique and course correction, you can record a 30 to 60 second video for each day you perform a workout that way we can work together to see where you are excelling and what areas we can make changes to optimize your efforts. Most importantly, the trial session is an awesome way to initiate the process of building a new identity; one in which you learn to keep the promises you made to yourself. An identity where you construct rituals dedicated to putting your health first, making sure your mind and body are functioning at its fullest capacity. To learn more about this free trial, click the link below to set up a time and date where we can meet over zoom video to discuss more about your health goals.                  

  • Instagram
  • Facebook
  • Twitter
  • LinkedIn
  • YouTube
  • TikTok

Trial Structure (Outline of Daily Routine)

Day 1:

Fitness Workout: build from slower reps to faster reps, each exercise should become more rigorous with increasing effort with each rep, breathing in through the nose and out the mouth, with a relaxed face. The idea or design of this workout is based upon intensity within a very short span of time.

  • Lower back and core warmup exercise (4 minutes)

  • Push up variation (diamond close hand, wide hand, alternating leg extensions, isometrics) (4 minutes)

  • Leg Isometrics (Use kettlebells if you prefer more tension: alternating leg lunges, Wall-sits, body squats) (4 minutes)

  • Pull up bar (hanging pull up, open hands or close hand, wide grip or close grip, shoulder swings) (4 minutes)

  • HIIT (High Intensity Interval Training): baby jumps and baby hops, (Heisman Shuffle or ), jumping jacks, burpees, frog leaps, skipping, bounding, hopping, or sprinting (4 minutes)

Nutrition: Whole Foods or single ingredient foods (this is simply an example to follow). Attempt intermittent fasting when possible, but use your own discretion.

  • Fresh fruits: blueberries, strawberries, raspberries, mango, bananas

  • Vegetables: Sweet Potato

  • Protein: grass fed steak and eggs

  • Dairy: blue cheese crumbles and grass fed cow Butter

  • Healthy Fats: Avocado and Olive Oil

Sleep Protocol: Get your eyes away from technology (television, cell phone, laptop, etc.) for 30 minutes. Go to bed 10 minutes earlier than normal (eg. 10:20pm instead of 10:30pm). After brushing teeth but before hopping into bed, do relaxed body flow movements (light gentle swinging of the arms, hips, and waist: see video for more details). Read a physical book or article that you’re excited to learn more about. Make sure the room is either dark or use eye mask to cover any remaining light.    

Day 2: Similar routine but create slight variations based upon your preference (like more weight lifting)   

Day 3: Similar routine but create slight variations based upon your preference (perhaps sprinting)

Day 4: Similar routine but create slight variations based upon your preference (maybe swimming)

​

For help structuring or choosing your fitness workouts, click the link below.

Take the free health survey and email your answers to jobes321@gmail.com to see if the program is the right fit for you and your goals. 

Health Survey

1. What is one thing you wish you could change about your health today (body or brain health)? 

 

2. What are a few things about your health (physically or mentally) that you are not satisfied currently, but you believe can improve over time? 

​

3. If you do not currently exercise on a consistent basis, what are some of the things that may be holding you back (eg. Busy work schedule, taking care of kids or family responsibilities, lack of motivation to exercise, unsure of where to start, lack of accountability, etc.)   

​

4. What kind of physical activities or movements do you perform currently on a weekly basis (eg. walking, jogging, sprinting, weight lifting, swimming, core strength, isometrics)?   

​

5. What are some physical exercises that you may enjoy performing on a weekly basis? (eg. Push ups and pull ups, sprinting, calisthenics, swimming, weight lifting, Pilates, ab and core workouts, walking stairs, jump rope, etc.) 

 

6. Do you currently belong to a gym? Where do you currently workout and exercise? 

 

7. What are some foods and drinks that you like to consume on a weekly basis? 

 

8. What are some healthy foods that you enjoy eating on a weekly basis (eg. fruits and vegetables, eggs, avocado, steak, turkey or chicken, hummus, etc.)  

 

9. What are some foods or drinks that you are consuming that would be better if you eliminated them from your diet?  

​

10. Do you consume alcohol on a weekly or monthly basis?  

​

11. Do you currently use any tobacco products? Do you vape? 

​

12. How much sleep (on average) do you get per night? What time do you typically go to bed and what time do you wake up? 

​

13. Do you watch television in your bedroom? Are you on your cell phone or laptop while in bed before you go to sleep? 

​

14. What kind of work do you do? Are you sitting down in a chair for most of the day or does your job require you to move your body for the majority of the workday?  

​

15. How many hours a day do you work? How many days out of the week do you work? 

 

16. What are some hobbies of yours that you enjoy (eg. Reading, hiking, playing a musical instrument, rock climbing, dancing, playing sports, etc.) 

​

17. What is one hobby (or skill) you would love to pick up and engage in over the next few months? 

​

18. Tell me something about yourself that makes you proud or gives you a sense of joy? 

​

19. What is one thing in your past, where you took on a challenge and you were happy with your effort and what you accomplished? 

​

20. What is one challenge in the future that, if you accomplished, would give you a sense of pride or joy? 

Take the free health survey and email your answers to jobes321@gmail.com to see if the program is the right fit for you and your goals. 

Free Trial Exercise Routine

Day 1:

  • Froggy push up pumps (slow reps) (3 x 20)

  • Shoulder touches (push up position) (3 x 20)

  • Push up pulses (chin near ground) (3 x 20)

  • Glute bridge pulses (2 x 20)

  • Single Leg ab extensions (slow: lie on back with opposite leg at 90 degrees; keep lower spine pressed to the ground) (3 x 10)

  • Medicine ball lower back extensions (3 x 20)

  • Medicine ball heel kicks (3 x 10 seconds)

  • Medicine ball slow push ups (2 x 8)

  • Medicine ball slow in and outs (push up) (3 x 12)

  • Pigeon Toe Squats (heels up off ground) (3 x 10)

  • Leg lunge isometric (heels up) (3 x 20 seconds)

  • Easy Hops (4 x 20)​

Day 2:

  • Froggy push up pumps (slow reps) (3 x 20)

  • Glute bridge pulses (2 x 20)

  • Glute bridge bilateral leg extensions (2 x 20)

  • Plank (abs) (2 x 30 sec)

  • Plank single leg extension (2 x 12)

  • Side Planks (2 x 20 sec)

  • Side Bridge Pulses (2 x 20) 

  • Lateral bear crawls (6 feet distance: 20 sec) (3 x 8)

  • Lateral push up (2 x 12)

  • Medicine lower back extension (2 x 20) 

  • Medicine ball in and outs (push up) (3 x 12)

  • Bird dogs (4 x 12)

  • Mountain Climbers (2 x 20)

  • Leg lunge isometric (heels up) (3 x 20 seconds)

  • Pulsing Squats (3 x 12)

  • Heisman shuffle (3 x 12)

  • Lateral skater hops (3 x 8)

  • ​Easy lateral hops (4 x 12)

Day 3:

  • Froggy push up pumps (slow reps) (3 x 20)

  • Shoulder touches (push up position) (3 x 20)

  • Glute bridge pulses (2 x 20)

  • Single Leg extensions (slow: lie on back with opposite leg at 90 degrees; keep lower spine pressed to the ground) (3 x 10)

  • Side Bridge Pulses (4 x 20)

  • Medicine ball extensions (3 x 20)

  • Medicine ball heel kicks (3 x 10 seconds)

  • Medicine ball push ups (2 x 8)

  • Bird dog isometric holds (maintain extension) (2 x 8)

  • Pigeon Toe Squats (heels up off ground) (3 x 10)

  • Leg lunge pulses (pigeon toes) (3 x 20)

  • Easy Fast twitch hops (move from slow to quick) (4 x 20)​

Day 4:

  • Froggy push up pumps (slow reps) (3 x 20)

  • Shoulder touches (push up position) (3 x 20)

  • Push up pulses (chin near ground) (3 x 20)

  • Diamond push ups (4 x 8)

  • Glute bridge pulses (2 x 20)

  • Bird dogs bilateral (4 x 8)

  • Medicine ball lower back extensions (3 x 20)

  • Medicine ball slow in and outs (push up) (3 x 12)

  • Pigeon Toe Squats (heels up off ground) (3 x 10)

  • Wall Sit (3 x 60 sec) 

  • Leg lunge isometric (heels up) (3 x 20 seconds)

  • Jumping jacks (4 x 40)

  • ​Heisman shuffle (4 x 20)

  • Single leg lateral hops (balls of the feet) (4 x 20)

  • Soccer skater hops (4 x 12) 

bottom of page