4 Week Reset

Reset Your Fitness Journey!

One-Time Investment – Only $59

This is the perfect kickstart to get back on track, so you can be fit, active, and embrace a healthy lifestyle.

Here’s the full scoop: The equipment you’ll need, what kind of workouts you’ll be doing, how it all works, and how to get started.

Equipment Needed

You should be able to find most of these items at any sporting goods store, Walmart, Target, Amazon, or even stores like TJ Maxx or Ross.

(To help, I provided links below to find these items on Amazon, but I’m not affiliated with these products or sellers. These are just items I, or clients have used and liked.

Exercise Mat

If you have harder floors, you may want to opt for a thicker mat with more cushioning. If you like to workout barefoot, then look for one that your feet will stick to, such as a yoga or Pilates mat.

Amazon Link (click here)

Dumbbells

Having a range of three sets would be ideal: light, medium, and heavy. For example, you could use a lighter 5 lb set, a medium 8 lb set, and a heavier 12 lb set. These are just suggestions—feel free to choose lighter or heavier weights based on your ability and fitness level. If you can only manage two sets for now, a good starting point might be 5 lb and 8 lb dumbbells. You can always add more as your strength improves.

Links to buy on Amazon:

3 pair set pictured (click here)

Amazon Basic 5 lb pair (click here)

Amazon Basic 8 lb pair (click here)

Amazon Basic 12 lb pair (click here)

Stability Ball

Also known as a Swiss ball. It is a large, round, inflatable ball, typically 48-75 cm in diameter, made of durable, soft material for use in balance and core exercises. (mine in picture is a medium 48 - 55 cm)

Amazon Link (click here)

Booty Band or Mini Band

These are small, looped bands made of either fabric and elastic, or rubber, designed to fit around the legs for lower body exercises. They usually come as a pack that offers light, medium and heavy tension. While the fabric bands are generally preferred for comfort and durability, rubber bands work just fine too if that’s what you have!

Amazon Link (click here)

The Workouts

3 Workouts a Week

3 workouts each week progressively building upon the previous week.

Each workout is about 35-45 minutes long (including the warm-up & cool down).

Plus a scheduled 30 minute walk for you to try and get in every day.

- Day 1: Lower Body Strength | Hit all the majors—glutes, quads, hamstrings, and calves—while keeping your core engaged the whole time. You’ll build strength, shape, and boost stability.

- Day 2: Upper Body Strength | Targets your shoulders, biceps, triceps, chest, abs, and back, helping sculpt and tone your arms while building strength and improving posture.

- Day 3: Core Strength & Stability | Tone and strengthen your midsection, improving your posture and balance. By targeting your abs, obliques, glutes, and back, these exercises help sculpt strong, defined abs and core while enhancing your overall movement and stability.

Warm-up and Cool Down Stretch

Every workout begins with a 5 minute dynamic stretch warm-up to prepare your body, enhance mobility, and activate muscles, helping to prevent injury. They end with a 5 minute cool down stretch to promote recovery, improve flexibility, and reduce soreness—ensuring a balanced, effective routine that supports long-term joint and muscle health.

Video Demonstrations for Every Exercise

Each exercise includes a clear, easy-to-follow video demonstration so you can see exactly how it’s done before you begin. You can watch the clips as many times as needed to feel confident in your form. Written instructions are also included to reinforce key points and keep you on track. These aren’t fast-paced workout videos where you’re struggling to keep up. Instead, you move at your own pace—watch the demo, get set up, and complete the exercise with control and proper technique. No rushing, no rewinding—just safe, effective progress.

Building Strength Week by Week

This program is built to keep your workouts fun, diverse, and challenging—while helping you build strength, endurance, and confidence in every movement. Each week is intentionally structured to ensure steady progress without plateaus. In weeks 1 and 2, you'll increase the challenge through added reps or time, sets, and weight. Then, in weeks 3 and 4, you’ll continue progressing with those variables while also incorporating more advanced variations of earlier exercises. By the end of the program, you’ll feel stronger, more capable, and fully prepared to transition into a consistent, long-term fitness routine.

Your Free Bonus!

Included as a PDF in Your In-App Profile

This guide is the nutrition companion to your fitness journey, designed to help you make consistent, better choices for overall health. Inside, you’ll find an introduction to whole food plant-based eating, foods to include and avoid, eight daily essentials, a 7-day meal plan blueprint with recipes, plus helpful info on calorie density, calculating a healthy calorie deficit for weight loss, and guidance on protein, with a list of plant-based sources. You'll also find practical tips to support long-term success.

home fitness studio in white room with blue and teal accent. less color and just dumbbells

How it all works

Everything takes place in my Fitness App.

You will be able to:

- Access your training plan and calendar schedule.

- Do your workouts, log stats, and track progress.

- Monitor fitness goals directly within the app.

- Sync your favorite fitness devices like Apple Watch, Fitbit and Garmin to track activity, health data, and more.

- Communicate with me through in-app messaging.

After purchase you will receive a couple emails with links to get you started, set up your account, and download my mobile Fitness App (iOS/Android).

When you log in for the first time you will be greeted by a welcome video showing you how to use the app.

Upon sign-up your plan will start on this COMING Monday to start you on a new calendar week (Note: If you sign-up on a Monday, it starts that same day).

By the time you complete the 4 Week Reset, you’ll feel stronger, more energized, and ready to keep pushing forward. To help you maintain that momentum, Diligence—my monthly subscription plan—is the perfect next step. It offers 3 workouts per week, with new routines released every 4 weeks, designed to keep you challenged and consistent. At the end of your 4 Week Reset, you’ll have the opportunity (no obligation) to roll right into this plan without any interruption to your app access.

Let's Go! Get Me Started

Need more help? Send me a message with any questions right here.

Need More Help?

A little about me

Hey, I'm Heather,

I live in beautiful Arizona, where year-round sunshine makes getting outdoors part of daily life, with my husband, Chris, and our beloved Chocolate Lab, Maya.

I’m a NASM Certified Personal Trainer and an AFPA Certified Holistic Nutritionist. I build custom and non-custom online fitness and nutrition programs to help mature women become stronger, healthier, and feel and look better! I also love working with clients one-on-one via remote personal training sessions. My experience includes functional strength training, stretching and mobility, SMR/foam rolling, TRX Suspension Training, and teaching group strength, TRX, and Core Stability classes.

My own health transformation began more than 10 years ago, and maintaining that lifestyle has given me more energy, strength, and overall wellness. It’s what inspires me to help others feel better in their daily lives. I’ve supported clients with weight loss, Rheumatoid Arthritis, joint replacements, osteoporosis, and chronic joint pain, focusing on functional movement that builds mobility, strength, and confidence.

As a Holistic Nutritionist, I guide clients toward more mindful food choices that support a stronger immune system and improved long-term health. I’m especially knowledgeable in Whole Food Plant-Based nutrition and Calorie Density, and I enjoy helping people simplify nutrition in a way that feels doable.

Outside of work, I love spending time with Chris, being involved in my church, and getting outdoors. Some of my favorite ways to recharge include beach trips, hiking, golf, snowboarding, paddle boarding, morning walks with Maya, staying active with my own fitness routine, and spending quiet time with the Lord.