Services & Rates
Tier 0 The Start Anywhere Plan (Free 4-Week Guide)
+Free 4-Week "Start Anywhere" Plan (Click to View)
🏠 Welcome to Your Free 4-Week Routine
A Free 4-Week Strength & Balance Guide • No Gym. No Equipment. No Experience Required.
Fitness should be accessible to everyone, regardless of age, ability, or budget. The Start Anywhere Plan is a simplified, 4-week movement program designed specifically for absolute beginners, the elderly, and those managing physical disabilities.
- Instant Access: No sign-ups or downloads. The full program is right here on this page.
- Two Ways to Move: Choose Level 1 (Seated) for total stability or Level 2 (Standing) for a gentle challenge.
- One-Click Demos: Every exercise is hyperlinked. Click the name of the movement to see exactly how to perform it safely on YouTube.
Please read before you begin: Physical exercise involves risk. By using this guide, you acknowledge you are exercising at your own risk. Consult your doctor before starting. Stop immediately if you feel sharp pain, dizziness, or lightheadedness. If using a chair, ensure it has no wheels and is placed firmly against a wall.
📋 Step 2: The Workout Routine
Perform these movements 3 days per week (e.g., Mon/Wed/Fri).
| MOVEMENT | LEVEL 1 (Seated) | LEVEL 2 (Standing) |
|---|---|---|
| 1. Warm-Up | Seated Neck & Shoulder Rolls | Standing Beginner Warm-Up |
| 2. Push | Wall Push-Ups | Countertop Push-Ups |
| 3. Lower Body | Chair Sit-to-Stands | Bodyweight Air Squats |
| 4. Upper Back | Seated Scapular Squeezes | Doorway Rows |
| 5. Core | Seated Knee Tucks | Standing Bird-Dog |
| 6. Balance | Seated Toe Taps | Single Leg Stand (Hold Chair) |
📈 Step 3: Your 4-Week Schedule
Follow this progression to get stronger safely.
- Week 1: 1 Set of 8–10 Repetitions per exercise.
- Week 2: 2 Sets of 10 Repetitions. (Rest 60 seconds between sets).
- Week 3: 2 Sets of 12 Repetitions. (Focus on slow, controlled breathing).
- Week 4: 3 Sets of 10 Repetitions. (Focus on consistency).
🤝 Want Personalized Coaching?
While this plan is free, I offer a Premium Hybrid Package for those who want more support. For a one-time fee, you get:
- A custom-tailored version of this plan for your specific goals.
- Weekly video form-checks (send me a video, I send back a critique).
- Direct messaging access for questions and motivation.
Personal Training for All Bodies & Abilities
Format: Two 45-Minute Remote Video Sessions (or One 90-Minute Split Call)
Delivery: Live Video Call + Shared Google Keep Pocket Checklist
Who It’s For: Beginners, regular exercisers, active agers, and anyone using seated or adaptive setups.
Stop guessing your form from generic online videos that ignore your unique body mechanics. Whether you are an everyday exerciser looking to lift heavier safely, an older adult wanting better balance, or someone working from a chair or mobility device, this intensive is 100% diagnostic and personalized. My focus stays locked onto your angles, joint tracking, and comfort through the screen, giving you clear verbal cues that make every rep feel solid, safe, and powerful.
The 5 Everyday Movement Foundations: Precision coaching on how your body naturally bends, reaches, sits, presses, and stabilizes (Squat/Sit-to-Stand, Hinge, Push, Pull, Core). Exercises are tailored directly to your current goals from standard bodyweight and barbell progressions to supported standing or seated variations.
Instant "Pocket Cues" (Via Google Keep): No confusing charts or small print. Your personalized movement cues are typed directly into a shared Google Keep checklist on your phone, giving you a one-tap reference sheet whenever you work out.
The "Solo-Ready" Routine: A custom, written 30-minute home routine matched exactly to your personal mobility, goals, and equipment.
Holistic Nutrition & Health Coaching
Investment: $145
Format: 60-Minute Lifestyle & Habit Audit + 14 Days of Daily Text Support
Delivery: Phone/Video Call + Text & Clear-Format Email
Who It’s For: Anyone looking to break free from rigid diets, overcome afternoon crashes, and build sustainable health habits.
True wellness is not about extreme diets, restrictive rules, or complicated calorie tracking. This experience looks at your daily routine as a whole how you hydrate, your energy patterns, stress levels, and how your body rests at night. We create simple, stress-free habits that support steady energy and digestion without giving up the foods and flavors you love.
The Kitchen & Pantry Guide: Send photos of the foods and snacks you regularly have on hand. Receive practical, realistic grocery swaps and simple additions that boost nourishment and keep your energy steady throughout the day.
The Restorative Daily Rhythm: A realistic daily routine mapped around your personal schedule and daily energy levels. We establish easy hydration milestones, balanced meal timing, restorative breath breaks, and an evening wind-down routine to support deep sleep.
The Stress-Free Dining Guide: A clear guide sent to your inbox explaining practical ways to navigate restaurant menus and takeout spots without guilt or guesswork.
14-Day Text Support: Low-pressure, high-touch encouragement. Simply text a quick emoji or short check-in each day to stay connected, supported, and consistent at your own pace.
Disclaimer: Health and wellness coaching provides general lifestyle, habit, and nutritional education. It does not provide medical nutrition therapy, clinical diagnoses, or medical treatment plans. Always consult your physician or primary healthcare provider for clinical medical advice.
The "Strike & Shield" Boxing Package
Cardio Rhythm. Sharper Reflexes. Practical Personal Safety for All Bodies.
Investment: $139 (approx. $34.75 per session)
Format: Four 45-Minute Remote Video Sessions
Delivery: Live Video Call (Shadowboxing & Non-Contact Defensive Skills)
Who It’s For: Anyone wanting a high-energy cardio sweat, sharper coordination, or practical boundary tactics. Fully accessible standing, seated, or using mobility support.
Enjoy the rhythm, speed, and focus of boxing right from your living room completely non-contact and tailored to how you move best. Whether you want a heart-pumping, full-body workout, a joint-friendly upper-body cardio routine, or practical personal safety tactics, every combination is matched to your pace with zero equipment or gloves required.
Session 1: Straight Punches & The Verbal Boundary
Master smooth, powerful straight strikes (Jab and Cross) with focused breathing. Defense focus: "The Boundary Stance" using assertive posture, eye contact, and clear voice commands to command personal space and stop conflicts before they start.
Session 2: Upper-Body Flow & Head Movement
Incorporate rotational strikes (The Hook) using comfortable upper-body torque. Defense focus: "The Slip" controlled head and torso movement to evade sudden grabs or reach-ins.
Session 3: Rhythm & Protective Guard
Connect basic combinations into a continuous cardio flow that builds endurance and shoulder stamina. Defense focus: "The Shell" a protective forearm frame to safeguard your head, neck, and face.
Session 4: Reactive Drills & Space Creation
Sharpen mental focus and reaction time through fun, verbal call-and-response punch combinations under timed intervals. Defense focus: The Open-Palm Strike a decisive upper-body move designed to create immediate space and open a safe exit path.
Life & Routine Coaching
Simplify Your Day. Remove Everyday Friction. Build Routines That Stick.
Investment: $135
Format: 90-Minute Strategy Call + 15-Minute Follow-Up Call
Delivery: Phone or Video Call + Step-by-Step Digital Roadmap
Who It’s For: Busy professionals, neurodivergent minds, seniors navigating life transitions, or anyone feeling overwhelmed by daily schedules.
When life gets busy, standard productivity advice often creates more stress than relief. This session cuts through the mental clutter to design a clear, sustainable routine that honors your real lifestyle, energy levels, and daily responsibilities.
The 30-Day Action Roadmap: A simple, step-by-step written guide delivered to your email focusing on your #1 priority whether that is organizing your week, building consistent habits, or clearing out project backlogs.
The Obstacle Audit: We identify the specific daily bottlenecks draining your time or focus and replace them with free, easy-to-use digital tools (shared calendars, simple phone reminders, or clear checklist systems).
Day-14 Alignment Check-In: A focused 15-minute phone call halfway through to review what feels comfortable, adjust friction points, and keep your momentum going strong.