Diligence
See Results Through Diligence!
Only $39/month
A thoughtfully designed non-custom workout program for all levels. Through your consistent, mindful progress, this plan helps you build and maintain a strong, healthy, and active lifestyle.
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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)
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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)
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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)
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Booty Band
These are small, looped bands, typically made of fabric and elastic, designed to fit around the legs for lower body exercises. Look for a 3 pack that offers light, medium and heavy tension. ​
Amazon Link (click here)
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Mini Band
A mini band is a small looped exercise band made of latex or non-latex material. It’s used for upper and lower body exercises like shoulder work, arm toning, glutes, hips, and legs. Bands come in sets with resistance levels from light to extra heavy.
Amazon Link (click here)
Latex Free (click here)
The Workouts
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3 Workouts a Week
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Each workout is about 35-45 minutes long (including the warm-up & cool down). The schedule follows a Monday, Wednesday, and Friday format. Each week, you’ll determine your progression by increasing reps, weight, or resistance based on what you’re ready for.
​- Days 1 & 2: Comprehensive strength workouts that are fresh and intentionally varied every 4 weeks, incorporating a balanced mix—whether it's upper and lower body, push and pull, posterior and anterior focus, or antagonistic supersets.
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- Day 3: Foundational core stability workouts designed to tone and strengthen your midsection, improving your posture and balance. By targeting your abs, obliques, glutes, and back, these exercises help sculpt a strong, defined core while enhancing your overall movement and stability.​​​​​​​​​
​Warm-up and Cool Down Stretch
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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
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Each exercise comes with 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 you need to feel confident in your form. Written instructions are also included to highlight key points and keep you on track.
These aren’t fast-paced workout videos that leave you scrambling to keep up. Instead, you move at your own pace—watch the demo, get set up, and perform each exercise with control and proper technique. No rushing, no rewinding—just safe, effective progress.
For timed interval workouts, it’s best to preview all exercises ahead of time by watching the demos and reviewing the instructions, so you know what equipment and setup you’ll need. Once you start the workout, the timer begins—but you can pause at any time if you need more setup time, want to rewatch a demo, or just need a quick break.
New Workouts Dropped Every 4 Weeks
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Stay motivated with fresh, dynamic workouts released every 4 weeks—keeping things diverse, fun, and challenging. Designed to build strength, endurance, and confidence in your movements.
These workouts will keep you consistently progressing, ensuring you never hit a plateau.​​​​​​​​
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.
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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.
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​​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).
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When you log in for the first time you will be greeted by a welcome video showing you how to use the app.
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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).
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You can CANCEL ANYTIME before your next payment—there’s an easy self-cancellation option, and your plan will stay active until the end of the current billing cycle but will not renew. You can also message me in the app for help.
Need more help? Send me a message with any questions right here.
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.