Frequently asked questions

Getting started

Once you sign up for a free account you will gain access to your own account dashboard which includes

  • The 12 week program guide. Loaded with tips & tricks, sample meal plans and more!
  • Printable and interactive PDF schedules for all available programs
  • Access to all monthly calendars for the year
  • Access to my private group forum on Facebook
  • Brand new content will be added on an on-going basis!

Submit your info HERE and voila! You will receive a confirmation email shortly after signing up so keep an eye on your inbox. Be sure to add to your trusted contacts list so you never miss a message.

Yes! I wanted to make these programs accessible to everyone Worldwide 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.

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
  • kettlebells

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 on 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

All of the videos are streamed on demand through YouTube which you can view on your computer, mobile devices or smart TV

For iPhone:

  1. Select the PDF you wish to download from your account dashboard
  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. Select the PDF you wish to download from your account dashboard and tap to open it
  3. When asked to complete the action tap ‘Adobe Reader’

That’s a great question! You can find my channel HERE. Once you are on my page simply tap/click the ‘Subscribe’ button and then the little bell next to it – this way you will never miss a new workout! If you like a workout don’t forget to give it a thumbs and share it with your friends!

Your free account 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 with myself and other community members. Go team go.

Programs & workouts

You bet! The programs and videos will never expire so you can start anytime, work through them at your own pace and even repeat a program more than one time if you wish!

Many of my programs are progressive – meaning they become more challenging as you progress through each week. Typically any of the workouts can be modified with lower impact moves or longer rest breaks to suit your level of fitness. It is always advised that you work at your own pace and modify as needed. 

Because verbal cues are not provided my videos may not be suitable for someone 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.

A new calendar will be added to your account dashboard on the 28th of each month.

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

Yes I am! I have been active in the fitness industry since 2007 and was certified in 2010. I have experience with competitive fitness training, sport specific training, pre and post natal fitness, group fitness and one-on-one sessions with clients of all ages and fitness levels.

Unfortunately at this time I do not offer personal training sessions, customized programs or individual advice in regards to fitness programs or meal plans.

That is a great question for your OBGYN! Only your health care provider can give you the proper advice. Since all pregnancies are so different it is important to discuss what activities may be right for you and what modifications you will need to make. So chat with your doc and congrat’s mama!

Use the schedules 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!!

The best thing you can do is listen to your body. If you need extra rest – take it! If you are feeling like you need a little extra add on some cardio, an ab finisher or go for a swim. Do what feels right for you and just do your best.


The nutrition guide is not a cookie cutter meal plan or a fad diet it is simply put – a guideline! It teaches you the fundamentals of eating a well balanced diet loaded with lean proteins, carbs and fats and helps you determine portion sizes in a sustainable way. It includes:

  • A recommended foods lists
  • Sample weekly meal plans
  • A meal planning template
  • Healthy snack idea
  • Delicious, easy to make recipes

This is not strictly a vegetarian guide however there are many vegetarian recipes and ingredients included 

Because the nutrition guide teaches you how to create a meal plan based on foods that YOU love, you can easily include or omit any foods that don’t meet your dietary needs.

Once you purchase your Nutrition guide and/or recipe eBook(s) you will gain instant access to your download link through a confirmation notice. You will also receive a copy of this link through an email and, of course, you will always be able to access your purchases through your account dashboard.

I am a certified Level 1 Precision Nutrition Coach! I absolutely love experimenting with food and learning how different ingredients can help us look and feel our very best.

Unfortunately at this time I do not offer personal training sessions, customized programs or individual advice in regards to fitness programs or meal plans.

I believe we can typically obtain all the nutrients , vitamins and minerals our body needs through a well balanced diet however there are special case where supplementation may be needed – and of course this is different for each individual. A conversation with your health care professional can determine if supplementation may be needed and what products may be right for you. I do share some of my personal favorite products in my shop which you can browse HERE

Merch shipping & delivery

It will typically takes 3–7 days to fulfill an order, after which it’s shipped out. The shipping time depends on your location, but can be estimated as follows:

  • USA: 3–4 business days
  • Europe: 6–8 business days

  • Australia: 2–14 business days

  • Japan: 4–8 business days

  • International: 10–20 business days

    [Covid-19 Updates] 
    Fulfillment times may be longer than usual due to dealys in our supply chain including distributors and shipping. We appreciate your patience during this time!


We work with an on-demand order fulfillment company with facilities worldwide and will choose the most efficient center based on your order and location!

Once your order ships you will receive a tracking link via email. If you have any questions about your tracking or shipment, drop us a line at

An additional customs and tax fee can occur on international orders. This fee is assessed by your local customs office. Customs policies vary widely for every country so please check with your local customs office directly to see if they apply duties and taxes to your purchases.

Merch order support

We’re so sorry to hear that the product you ordered arrived damaged! To help us resolve this for you quickly, please email us at within 2 weeks time with photos of the damaged product, your order number, and any other details you may have about your order. We’ll get back to you with a resolution as soon as possible!

All sales are final and we do not offer returns or exchanges unless there’s something wrong with your order, or the item arrived damaged. Please let us know if you received a misprinted, mislabled, damaged or defective item by contacting us at with your full name, order number and clear photos of your wrong/damaged items.

Return Policy

Any claims for misprinted/damaged/defective items must be submitted within one week after the product has been received. For packages lost in transit, all claims must be submitted no later than 2 weeks after the estimated delivery date. Claims deemed an error on our part are returned or replaced at our expense.

Once we receive a returned shipment, an email notification will be sent to you to confirm the return of your item and to notify you of any applicable refunds. Refunds will be issued to the original method of payment.

This Policy shall be governed and interpreted in accordance with the English language, regardless of any translations made for any purpose whatsoever.

At this time, we don’t offer exchanges. If you’re unsure which size would fit better, check out our sizing charts—we have one for every item listed on our store, in the product description section. Though rare, it’s possible that an item you ordered was mislabelled. If that’s the case, please let us know at within a week after receiving your order. Include your full name, order number and photos of the mislabeled item, and we’ll send you a new one, or issue a refund.