Free 12 Week Workout Plan

How do I register?

Visit this page and submit your best email address and name. Once you submit this info you will be taken to a confirmation page with your downloads and next steps. Keep an eye on your inbox for an email from me that includes your download and additional information. *If you do not see an email in your inbox double check your spam/junk folders and be sure to add to your trusted contacts list.

What's included when I register?

Once you register, by submitting your email address in the form above, you will gain instant access to my 12 week workout plan and digital guide. This digital guide includes:

  • tips and tricks
  • food, supplement + vitamin  recommendations
  • sample menus
  • delicious healthy recipes
  • access to my private Facebook support forum

The 12 weeks of workout videos will be available for free on my YouTube channel and  they will remain there forever! So you can start the program at any time and work through it at your own pace.

How do I access/watch the videos?

Access the YouTube videos included in this 12 week plan by visiting and subscribing to my channel. Watch the videos from your computer, mobile device or stream through your smart TV. Be sure to subscribe and click the bell to turn notifications ON so you never miss a new workout!

How long are the workouts?

The free workout program includes 5 videos/week over a 12 week period. Each video ranges between 30-40 minutes long including a warm up and recommended stretch.

What equipment will I need?

You will need dumbbells, a stability ball and an exercise mat to complete this program as it is designed. Your digital guide will offer advice on how to select the right equipment for you.

Is this program for all fitness levels?

This program is progressive – meaning it becomes more challenging as you progress through each week. It is always advised that you work at your own pace and modify as needed to suit your level of fitness. Because verbal cues are not provided it is not recommended for anyone that has never worked out before or who does not have experience executing movement with proper form or anyone dealing with injuries or physical limitations. Always check with your health care provider before starting a new workout or nutrition plan to make sure it is right for you.

Are the workouts low impact?

This program includes a number of high impact, jumping exercises. Many of these exercises can be modified to make them lower impact by eliminating the jumping portion of the movement however, these modification are not shown in the program. It will be up to you to listen to your body and do what feels right.

Is it really free?

Yes! I wanted to make this program accessible to people World wide at zero cost. My goal is to help people around the globe feel their very best without the financial stress of paying for an expensive program or personal trainer.

Can I start at any time?

Yes! The very first video will be uploaded on my YouTube Channel January 6th 2020. I will upload the next video everyday (Mon-Fri) for the following 12 weeks. Once a video is uploaded it will remain on my channel so you can start, or replay, a video at any time.

Will it ever expire?

Nope! Once you receive access to the digital guide you can download it and save it to your mobile device, tablet or computer for on-going access. The videos will remain on my YouTube channel indefinitely so you will always be able to access them.

Is this a custom program?

No this is not a custom program. It is designed after the type of workouts I personally use to achieve results. At this time I do not offer customized programs or individual advice in regards to personalized programs or meal plans.

Are there different meal plan options?

The nutrition portion of the digital guide includes sample menus and recipes that are gluten free, dairy free and offer vegan alternatives.

How will I get support?

Your digital guide offers access to my private Facebook support forum. Here you will connect with other people around the World that are following my workouts. You will be able to ask questions, share your successes/challenges and receive motivation and inspiration as you go.

Monthly Workout Calendars

When will I receive my calendars?

New calendars will be sent on the 28th of each month. (ex.The June calendar will be sent out May 28th)

What if I sign up after the 28th?

Once you submit your name and email in the form above you will be redirected to a confirmation page that will include a link to the current month’s calendar.

How do I download + save the calendar?

Once you have registered by using the form above you will receive monthly calendars via email that you can easily download and save to your computer and/or mobile device for ongoing access.

For iPhone:

  1. Click the ‘Download Now’ button in the monthly email
  2. Once the PDF document is opened on your device, tap the Export icon at the bottom of the screen — it looks like a rectangular box with an arrow pointing up.
  3. Toggle through the list of apps to find Copy to Books and select it.
  4. The Apple Books app will then open, and the PDF will appear in your Library. To view the PDF, just tap it and it will open.

For Android

  1. You will first need to download and install a free PDF reader such as Adobe Reader
  2. Click the ‘Download Now’ button in the monthly email
  3. Tap the PDF file. When asked to complete the action tap ‘Adobe Reader’
How do I access the videos?

Once you have opened the interactive calendar simply tap on the workout name and you will be redirected to the full length video on my YouTube channel.

You can watch YouTube videos from your computer, phone, tablet  or you can stream them to your smart TV.

*Internet access is required and data charges may apply if you are streaming video without wifi.

What type of workouts are included?

Each monthly program is expertly curated using a selection of videos that are available on my YouTube channel. These workouts include a variety of:

  • HIIT
  • Cardio
  • Strength Training
  • Tabata
  • Core Training
  • Stretching + Recovery
How often will I be working out and for how long?

The schedule includes 5 workouts each week + 2 rest/recovery days. Of course, you can adjust this to fit your needs and move these days around. Your rest days can include light activity or maybe you want to take a full day off. The important thing is that you listen to your body and do what feels right for you.

Every day is different but each session will average between 20-40 minutes. If you like to plan ahead simply tap on the workout to preview the video length.

When there are two different workouts listed on one day it is intended that you perform each workout a) and b) back to back.

What equipment is needed?

I use a variety of small, inexpensive equipment in my workouts. Some are completely body-weighted and require only an exercise mat while others incorporate:

  • dumbbells
  • a stability ball
  • mini bands
  • kettle bells

Dumbbells are always optional. You can add them or remove them from any exercise. You do you! 🙂 Choose a weight that is challenging but allows you to perform each movement with control and correct form. This weight will be different for each individual! Ball size should be chosen based off of your height.

I highly recommend using the ball as it provides additional core and stability work but you can always use a bench, ottoman or perform many of the same exercises on the floor if you don’t have one. In many cases a kettlebell can be swapped out for a dumbbell

How much does it cost?

It’s 100% free! All you need to do is submit your email address so that I can send you the calendar each month!

How can I get support?

Once you register you will gain access to my private community on Facebook. In this forum you will be able to ask questions, get support and connect with some pretty amazing people from all around the globe!

What if the schedule doesn't work for me?

Use the schedule provided as a guideline. Feel free to move days around, take rests in between workouts or swap out a workout for something different. You do you!!

Nutrition Guide

How do I access my nutrition guide?
Once your purchase is complete you will automatically be redirected to a download page where you can download and save your guide for ongoing access. You can also access your downloads at any time by logging into your account and navigating to 'downloads' through your account dashboard.
Does this guide include calorie and macro tracking?
No counting calories, tracking macros or weighing food. Woohoo! This guide teaches you how to control portion sizes without obsessing over the numbers.
Is there a vegetarian or gluten free option?
The flexibility of this guide allows you to create meal plans no matter what your personal needs or lifestyle choices are! Choose from a wide variety of gluten free and/or vegetarian foods.
Are the recipes complicated or hard to make?
The recipes are so simple that even Heather can make them 😉 The recipes included in this nutrition guide are quick and easy to follow to save you time and frustration when prepping your weekly meals.
Do the recipes use imperial or metric measurements?
The recipes use imperial measurements (i.e cups, tablespoons, teaspoon, ounces etc.)
Is this a diet? Can I use this plan for weight loss?
This nutrition guide is not a crash diet or trendy weight loss solution. It is a guideline that teaches a balanced and healthy way of eating that is sustainable. If you need to lose weight, then following the ideas outlined in this guide may help you to reach your optimal weight. Any suggested meal plans or recipes included are simply recommendations. Always seek the advice of your professional health care provider or nutritionist before making any changes to your health care routine.
Can I get a refund?
Due to the digital nature of this product all sales are final.