Six Week Fitness Restart

One of the biggest hurdles you face as an adult is the ever widening gap between what you think you should be able to do vs what you actually can do, whether that’s a day of yard work on the weekend, keeping up with the kids, or simply getting through the day and feeling good.

You have to hit your marks and get through all the responsibilities.  But, you also know that if you don’t take better care of yourself, that something is going to give. 

Or maybe you’re not doing too badly. You might run a few miles here and there or generally stay active, but you’ve been feeling a little stuck and want to take things to the next level.

If any of this sounds like you, then you’re like the vast majority of the clients I train.

  • It’s getting harder to lose the belly fat and the thought of endless cardio makes you want to quit
  • You know that you need to eat better, but you aren’t willing to give up everything for an extreme diet.
  • You know that you need to regain lean muscle and get stronger, but you might not have time to make the gym a regular habit 
  • You’ve got a lot of bases that need to get covered and you don’t have a clear picture of how to get it all done.

I hear you. That’s why I started 513FIT and why I’ve decided to take things online. Over the years I’ve trained hundreds of clients like you.

And that’s why I’m offering the Six Week Fitness Restart.

To get finish the year strong, contact Charlie at 513fit@gmail.com and reserve you space today! 

The dates are November 23 to December 31st, 2020

Yes, I know that Thanksgiving and Christmas are both inside of this six weeks. Enjoy those days, but don’t let them cost you the rest of the year. 

So what is it?

  • Three focused 40 – 60 minute workouts per week that can be adjusted for beginner or advanced trainees and that you can do with minimal equipment.
  • Extras that you can do on your own, whether that’s cardio, core, flexibility, or getting a little soreness out between workouts. 
  • A healthy and sustainable approach to food that isn’t boring or overly restrictive
  • Simple adjustments to everyday life to help and habits to you feel better and reach your fitness goals more easily

How is it delivered?

  • You’ll get your workouts delivered to your phone so that you can take them anywhere and they include instructional videos
  • Check in with me by email for accountability and coaching. 
  • You’ll get guides where I’ve taken what I’ve learned from some of the smartest people in fitness and wellness and broken it down into simple, actionable steps that you can follow 

How much does it cost?

$99 

How do I pay?

Venmo 

Workouts

These are designed to provide the most benefit by focusing on a handful of things that are mission critical: rebuilding lean muscle, getting stronger, more coordinated, improving conditioning, and becoming more mobile. 

What equipment do I need? 

Some form of weight.

My first choice if you don’t have something already is a pair of dumbbells

I’d recommend 20’s to 40’s for men and 15’s to 25’s for women.

Your next best bet would be a kettlebell. Dumbbells can be hard to come by right now. 

For men I’d recommend getting a 25 to 40 pound (16 – 20KG) bell, and for women 18 to 25 pounds (8 – 12KG) bell. I’ve ordered a few things from ROGUE and each time it arrived within a week.

The price ranges on these from light to heavy run from $36 to $57.

If you end up buying a kettlebell, I’d highly recommend also getting a wrist band or two. The ones you get for tennis or other sports should work fine. 

Some way to move yourself, especially for pulling movements. I have two top choices

A dip station. You can get one for about $50 to $80. This is one of the best, bang-for-your-buck purchases that you can make. For beginners to advanced trainees, for upper body and core training, you can’t go wrong with it. 

A suspension training system. For about $50 to $60 you can get a suspension training system to anchor to a door or to the joists in your ceiling (if you’re training in the basement). 

Deciding: If you need to build up strength and know that inverted rows might be a bridge too far, then I’d recommend going with a suspension trainer. 

What if I have a pull-up bar?

That’s great, but for most people, I’d recommend using some form of an assist. You can use your legs (put one foot on a chair to help). 

By the way, hanging from a pull-up bar is one of the best things you can do for your shoulders. 

Multipurpose – The MacGyver of training

Bands

These are great for pulling, core, and fixing problems. They’re also great if you have to travel and you want to keep on track with your workouts.

I have a set of red, blue, and green and these cover most of my bases. I picked all of those up for about $50. 

If your shoulder strength is lagging, then consider getting a set of orange bands as well. 

Recovery and Maintenance

Roller

Lacrosse ball

Those knots and tight areas need to get addressed. Ten to fifteen minutes three to four times a week with a roller and lacrosse ball can do wonders for you – you’ll feel better and you won’t have as much in the way of muscle tightness pulling you out of balance and causing problems. 

You should be able to get everything you need for under $200 and you’ll have a home gym set up that will serve you well for years. 

A sane approach to food

Most of my diet advice can be summed up in one sentence: Eat like an adult most of the time.

On a scale of one to ten, one looks like a six year old’s birthday party, ten looks like a body builder’s plain boiled chicken and broccoli, try to be at around a six or seven most of the time. 

You’ll get a guide to help set some basic principles around eating and, if needed, how to calculate and dial things in. 

You getting stronger, fitter, and feeling way better

One thing that I hear a lot from my clients is how much better they feel after working out. Yes, you read that right. 

So, why not go all out all day every day until you can’t walk like we’ve all seen on some questionable TV shows? 

Because it’s called fitness, not brokenness! 

Motivation may come and go, but if you build good habits the smart way where you show up, do the work, and do so in a way that you can sustain and even start to enjoy, then the odds are that you’ll be able to keep going.

Because this isn’t a six week fix to make up for six years or more of getting out of shape. I’d wouldn’t be telling you the truth if I said otherwise. 

This is a start. To quote Obi Wan Kenobi, “You’ve taken your first step into a larger world”. 

If this sounds like something you’d like to try, then email me at 513fit@gmail.com and reserve your space today!