FREQUENTLY ASKED QUESTIONS

FREQUENTLY ASKED QUESTIONS

FREQUENTLY ASKED QUESTIONS

YOUR QUESTIONS ANSWERED

THE PROGRAMS, THE PLATFORM, YOUR PROGRESS

HOW DOES THE EXERCISE PROGRAM WORK?

Take the fitness assessment, my custom algorithm will determine exactly what program we recommend for you.

*If you don’t like the program, or see a better fit, don’t worry, you’ll have options to change the program, and you’ll have access to all of my other programs on your “All Programs” tab.

Each program is unique in where it starts for you (Beginner? Intermediate? Love HIIT? Want to build strength? Glutes? Core stability? See muscle definition? Increase performance? )

Programs also include shorter and longer workouts, no-equipment, gym, limited equipment (you decide).

Your current recommended program will be on a tab called YOUR PROGRAM
Every program comes with a program guide and nutrition guidelines.

Read that and follow the plan.

FOLLOW the program for the prescribed amount of time, based on the program recommendations (Monday, Wed, Fri training with a Bonus mobility on Saturday – is just one example).

Every program has a BEGINNER EDU video series, watch that to get accustomed to the pace, and learn the skill and form.

EVERY PROGRAM is a full follow along workout- NOT JUST A QUICK VIDEO.

When you are ready to graduate from this program, a new program will show up on your program tab, and your old program will go to your PAST PROGRAM LIBRARY.

Besides the programs you will have access to the following sections:

  • YOUR PROGRAM LIBRARY: Past Programs
  • BEGINNER EDU: Learn and dial in the skill and progression of push ups, hip thrusts, swings etc.
  • REHAB / PREHAB: If you are experiencing overuse pain or weakness, use the protocols here: back pain, knee pain, wrist weakness and so much more. YES, Dasha explains how to use these along with your program or as a protocol before you start your program.
  • BONUS SHORT WORKOUTS: In this area you can find a workout 5-20 minutes long, with limited and no equipment as well as bands. Pick the one for you and use it on days you can’t commit to longer training.
  • MOBILITY / RECOVERY: In this section you cand find 5-15 minute mobility, stretch and recover flows for those “stiff workdesk days” or extra sore days.
  • NUTRITION: Education pots, Learn about macros, calories, carbs, and also find great downloadable books (free) to help you get the most out of your nutrition and training for the best health and results.
  • CHALLENGES: Need a challenge to keep you motivated? Want to focus on a new goal? Find added challenges you can supplement into your workouts. Challenges like Better Glutes (Booty), Your 1st or 10th Pull Up, Push Up Progress, 100 Swing Challenge and more. Dasha adds challenges all the time!
  • HEALTH / EDU: In this section Dasha shares the latest research and education about health, wellness and training.
WILL I BE SUPPORTED WITH NUTRITION GUIDELINES AS WELL?
Absolutely! Every single program has a booklet with ideal training and nutrition guidelines.

Alongside those guidelines is the KBBody Nutrition Section, where you won’t just get recipe ideas (you can google), but you will be educated once and for all on crutial things like: Carbs, Sugar, Your Daily Calorie Intake for your Goals, Macros, and so much more!

This is how you train for success and avoid bad starvation diets.

By the way, did you know that many people never see the fat-loss results they want because they are chronically undereating? YEP! Dasha will help you identify that and so much more inside KBBody.com.

Plus: If you email her a question, or a topic on NUTRITION, she will write about it in this area.

WHAT DO I HAVE ACCESS TO INSIDE KBBODY?
  • 11 Custom Programs (Workouts, Nutrition for you Goal/Fitness Level)
  • Assessment to help you identify your idea starting point
  • Custom progression to your next program
  • Mobility & Recovery Workout Section
  • Short Bonus Workout Section: workouts 5-20 minutes long
  • Rehab / Prehab Section: back, knee, shoulder, elbow, neck pain
  • Challenges to add to your program: 1st Pull Up, Glutes, Core, Push Ups
  • Nutrition Section 
  • Exercise Library (over 200 “How To & EDU Videos)
  • Beginner & Edu Section: Build skill, Build a body for life
  • Live CLass Section: Exclusive invites to train LIVE virtually with Dasha
  • Post-Partum Program
  • Strength Program
  • Fat-Loss Programs
  • Health & Wellness Education Area where your biggest workout / fitness / health questions are answered with facts and Science.
HOW DO I ACCESS THE WORKOUTS?

My workouts (and nutrition section, rehab / prehab section, mobility & recover section, challenges and so much more) can be access via this website (KBBody.com).

You’ll need to log in before you can access the members area where you’ll find your current programs, past programs, and all of the other areas to help you reach and surpass your goals.

I DON'T DO WELL TRAINING ALONE, I NEED GUIDANCE
You will never be training alone.

Unlike other programs, workouts and platforms where you are given a move and a quick video with reps and set, in each program, mobility session and short workout session you will be with Dasha as well as the KBKB girls the entire time – start to finish!

Plus, there is a Beginner Edu section just in case you need more support.

HOW LONG ARE THE WORKOUTS?
Program workouts range from 25-60 minutes.

In your initial fitness assessment we will ask you if you prefer to have longer or shorter workouts.

BUT – have no fear! 

If you have a tough week, or are short on time, Dasha has made and entire “Short Workouts” section on the plaform.

This area will be your GO TO when you are pressed for time.

Workouts here range from 5-20 minutes and if you think 5 minutes is nothing – wait until you try Dasha’s 5 min workouts, you will feel and see the difference!

There are countless short workouts – so you will never be bored, many with kettlebells, dumbbells, bands and other without and equipment.

Will 5-20 minutes work?

Science says YES! In fact, it’s not as much about the duration as the type of work and the quality of work that you do.

HOW WILL I LOSE WEIGHT IF I'M NOT ON A TREADMILL OR CARDIO MACHINE?

How will I lose weight / find my ideal body composition by building a strong body?

  • Muscle is 80% less in volume to fat
  • 1lb of fat takes up 80% more room than muscle
  • 1 lb of muscle uses 6 calories of energy
  • 1lb of fat only uses 1-2 calories of energy

Build Muscle; a pound of muscle burns around 6 calories per hour, while a pound of fat only burns approximately 1-2.

If you lose muscle mass due to inactivity, you decrease your basal metabolism (the amount of energy your body burns during rest).

The more muscle mass you lose, the less you can eat without gaining weight.

If you train for strength you will increase basal metabolism and burn more calories (require more energy to live).

You may gain weight on the scale and lose weight in your jean size:

  • Muscle is denser than fat
  • Muscle is more metabolically active than fat, (it burns more calories when you are at rest) which is why you want to increase and maintain a high percent of muscle on your body
  • Muscle takes up approximately 4/5 as much space as fat
  • If you have an equal volume of fat and muscle, fat is going to weigh about 80% of what the muscle weights. (Picture that – the same lb of muscle takes up 80% less space than fat)
  • This type of muscle can only be built with proper, progressive overload in strength training

Hence why these programs work to build a lifetime of strength, health, wellness and ideal body composition.

Just chasing calories down through cardio and quick, light weight movements simply DOES NOT WORK in the long run.

Yes, Dasha’s programs will still get your heart pumping and your calories burning too.
TRUST ME!

Dasha’s programs are based on building metabolically active muscle and getting you lasting results without exhaustion or starvation.

WHY YOU DON'T WANT TO LOSE WEIGHT - YOU WANT TO LOSE FAT!
Made you think? Good!

That’s exactly what I hope to do as we begin this journey together.

I want to help you finally, once and for all UNDERSTAND what you need and what you don’t.

I want to help you identify your path and gain clarity and focus.

When you lose weight, (if you have a little lose, or a bit) you may be losing fat, or you may be losing lean and metabolically active muscle.

You may also be losing water weight that you will gain back in a day.

The KEY is not to want to lose weight, but to lose fat, all while building a strong, lean, agile, mobile and health body.

You will NEVER lose those love handles with weight-loss, you will however lose them with fat loss.

The best and most sustainable way to tap into your fat storage is….(drum roll) STRENGTH TRAINING – Yep, progressive and properly structured strength training.

You see, it’s simple. You will get your ideal body composition by building muscle.

  • Muscle is 80% less in volume to fat
  • 1lb of fat takes up 80% more room than muscle
  • 1lb of muscle uses 6 calories of energy
  • 1lb of fat only uses 1-2 calories of energy

If you lose muscle mass due to inactivity, you decrease your basal metabolism (the amount of energy your body burns during rest).

The more muscle mass you lose, the less you can eat without gaining weight.

If you gain muscle mass you will increase your basal metabolism and burn more calories (require more energy to live).

If you aren’t interested in fat loss, you will still get all of the longevity, mobility, strength and performance benefits of developing a strong, lean body.

In the 1900s, people worldwide were active between six and ten hours a day.

Today, most of us make our living with our minds instead of our bodies. We drive to work, we drive to run errands, and we often drive to our weekend outings.

We sit all day at work and we also commonly entertain ourselves by sitting. It seems natural, but it’s not.

Our bodies are designed to move!

In truth, the more we stay static, the more we are hurting ourselves, becoming sedentary, weak, out-of-shape, uncoordinated and fat individuals.

Our bodies are made and designed to move! To push, pull, crawl, walk, jump, squat, hinge, throw, turn, twist, stretch, kick, run, hop, roll… we are made for this – but when was the last time you did any of those things? (Be honest!)

A survey by the Institute for Medicine and Public Health revealed that adults spend an average of approximately 55 hours a week sitting in a chair, whether they’re watching television, using a computer or tablet, driving or reading.

Worse still, women are often more sedentary than men because they tend to hold less physically active jobs than men do.

It’s also common for women to spend less of their leisure time playing sports, especially when they get older.

Having said that, to succeed, you need an approach that’s build around the modern lifestyle; you also need a result-proven approach, one that works with time constraints and your individual needs.

The moral of the story here is simple… for all of the reasons just listed and for all of your own personal goals, you have no right not to train your body.

You have no right not to move your body and explore all of it’s amazing potential.

Your body, if you let it, is truly limitless. SET IT FREE!

HOW MANY DAYS PER WEEK DO YOU RECCOMEND I WORKOUT?
Ideally you will follow the plan provided in each program guide.

You can also skip around and do short workouts, and various workouts you love from previous programs as well as in the short bonus workout section and challenges.

Each program has an optional 4-3 days a week, with more options for BONUS CHALLENGES, MOBILITY and SHORT WORKOUTS to be added or supplemented.

REMEMBER: The key is not random frequency, but consistency!!!

Dasha prefers you are consistent at 2x a week then randomly doing 7 days and then none at all.

DON’T WORRY – Everything is planned out for you in every program, therefore you pick the ideal plan for you and follow it as best you can!

Even if you miss training, if you stay consistent you will see incredible results.

WHAT GOALS DO DASHA'S PROGRAMS ADDRESS?
  • Strength
  • Fat-Loss
  • Muscle Definition and/or Hypertrophy
  • Agility
  • Endurance
  • Mobility
  • Rehabilitation
  • Performance Enhancement and Injury Prevention in Sports/Life
  • Stability
  • Muscless Loss (Sarcopenia)
  • Bone Density Loss (Osteoporosis)
  • Longevity
  • Energy & Focus
  • Helping Hormal Balance Through Exercise
  • Mood Enhancement Through Exercise
  • Progression in strength, ability
  • Discipline
  • Goal Setting
  • lifestyle
  • Helping people achieve personal goals: marathon, sports
  • Getting beginners educated and skillful in movement and lifting
  • Kettlebell Education
  • Fitness/Exercise Education
  • Support & Community Support (via live classes on zoom)
HOW FIT DO I NEED TO BE TO START KBBODY?
You can be very fit, somewhat fit or NOT FIT AT ALL. IT DOESN’T MATTER!

We have programs for everyone.

You need to WANT to get fitter, stronger and healthier.

Dasha will take care of the rest.

Dasha has worked with coutnless beginners and those new to exercise.

If you have imbalance/overuse issues and pain, we will take care of that too!

If you feel too old, out of shape or simply unmotivated, this platform and Dasha’s programs are ideal for you.
TRUST ME!

There is a full Beginner & Education area for you.

PLUS, in your assessment it simply tells us if you are a beginner, out of shape (at the moment) or new to exercise!

Knowing that, we will guide you to the right program.

Your _____ (Back, Knees, Neck, Shoulders...) Hurt. Now What?
Most “pain” is caused by long and weak, as well as short and weak muscles: Muscle Imbalances.

Muscles that are overactive and others that won’t fire/work at all.

Through a proper regiment you can mobilize tight areas, strengthen weak areas and get completely out of pain!

This is where Dasha’s expertise and degree come in very handy.

There is an entire Prehab/Rehab section on the platform!

It addresses things like: weak wrists, shoulder pain, neck pain, back pain, knee pain – you name it!

Of course you should be cleared for exercise by a doctor, and after that, let Dasha take over and help you get rid of your muscle imbalances, stiffness, weakness and pain.

Dasha’s background in Exercise Science is Performance Enhancement and Injury Prevention, she is not just a trainer.

She has worked with countless people, athletes, performers, real life individuals to get them pain free and optimize their quality of life and motion.

Additionally, throughout this journey, Dasha will send you back health, back rehab, knee rehab, foot, neck, shoulder, ankle strength and rehab tools.

All things you can start at your work desk.

The fact is, the science of pain for most people is rooted in sedentary lives, sitting and little to no training as well as over training.

I CONSIDER MYSELF FIT, WILL YOUR PROGRAM STILL CHALLENGE ME?
You will be properly challenged – with a purpose.

You will take on new challenges from the challenge section – like maybe Your 1st Pull Up?

There are countless ways to help you continue to progress, feel motivated and inspired by your progress and see even greater results both aesthetically, physically and mentally.

Just amke sure to let us know in your fitness assessment that you are advanced in your training!

Once you get in and start your program, maybe go to the CHALLENGES section and add a new challenge to the mix!

I'LL BE TRAVELING DURING SOME OF THE MONTH. WHAT SHOULD I DO?
First, enjoy your trip!

Don’t stress out about your workouts. You can maintain strength very easily, and you can maintain muscle even easier.

Try to stay active and walk a lot. This will prevent you from gaining weight, as most people eat more when away.

If you can get to a gym great!

Do as much of the prescribed workout as possible and make substituions when needed.

Email me for a travel workout – it is a part of your programming!

In general: You can do quick 20- minute body weight workouts 3-5 days per week to keep your muscles primed.

When you can’t acces a gym, do bodyweight workouts consisting of bodyweight beadbugs, planks, squats with TUT, push-ups, Bulgarian split squats, lunges, frog pumps and bw hip thrusts and brdiges, single let hip thrusts, a door or table pull, crawls etc.

If you have mini-bands, hip bands and long bands, do various lateral band glute exercises, band pulls.

Longer travel? The 7 Day Lean program (7 full workouts and a full program design) is a no-equipment, anywhere program.

If you want to just enjoy your trip and avoid exercise altogether, try to have this week come right after a very hard week of training; this is known as functional overreaching.

In this case, you’re purposely/strategically overdoing it, knowing that you’ll have some time off for the body to repair and supercompensation.

HOW MUCH SHOULD I PROGRESS EACH WEEK?
Progress depends on gender, age, current strength and fitness levels, genetics, stress, and the exercise in question.

The good news is that with proper exercise programming and proper progressive program design, you can overcome most obstacles and see great results.

YOUR PROGRESS:

I typically expect this to move in four phases…

You will first feel fitter, see clear strength and edurance gains, energy and mood elevation and perhaps some body composition change (tighter).

If we are dealing with any back/neck/knee/elbow (any overuse issues) I expect us to see you move better and with far less pain/restriction.

Each month you will see added layers of ability and strength – you will love it!

I expect overall athletic performance to go up, better sleep, mood, overall energy.

After the first month, then two consistent, dialed in training, the transitions will happen with more fluidity.

You will see body composition, range of motion, a serotonin boost associated with the workout. Range of motion with strength should increase, as well as endurnace and agility.

You will move better and get away from pain/dysfunction.

Full body transformation – post injury issues, weight-loss, definition and goals like pull-ups, push-ups (whatever else we have been working towards) will come to fruition.

Weight-loss will be subject to building strong muscles and an agile, healthy, strong body.

You will look fitter and lose fat, muscle will show and you will see shape to your physique.

BE PATIENT, this takes time.

Months of dedication – but once it happens you will be able to sustain your results and go further.

Add the calorie/nutrition document provided to see even greater results/stride.

HOW ARE DASHA'S PROGRAMS DIFFERENT?
WHY AM I NOT SEEING PROGRESS IN MY CURRENT WORKOUTS?

Most people use random training with no reasoning behind the order, progression, or load for their training.

Results cannot happen unless you know how to properly (safely) stress your body and ask it to make the needed adaptation.

Fat-loss, muscle building, strength, agility and all of the other benefits require a specific program.

Many people over train using “junk volume” instead of good solid exercises and structure, and then they under eat and never lose fat. Other don’t workout at all and over eat. Others over do “cardio” and never strength train.

Once you start training with Dasha you will understand exactly what the issue was with your training, and how you can get results with smarter, more progressive and strategic exercise programming.

Additionally, most people don’t know how to push themselves correctly, or when to lay off and ley yourself focus on form, breath and recovery.

Transformation (muscle growth, fat burn, metabolic changes) happens with mechanical tension, metabolic work and recovery.

Just a few things you will learn from training with Dasha in KBBody:

  • Hard doesn’t mean fast
  • Hard requires proper skill and patience
  • Hard in most cases means slower than you think, fully engaged tempo
  • Mind to muscle. Contraction. Skill building
  • Learn to progress yourself in weight or other variables
  • Learn when to recover and when to push

Sadly, most people never come close to reaching their full potential because they rush and don’t focus on progressive overload, maxing out on their prescribed reps, skill and form.

People starve themselves and don’t workout properly.

With Dasha’s program you will be guided through this every step of the way.

CAN I DO THIS WORKOUT AT HOME? TRAVELING? SMALL SPACES?

YES! Dasha’s programs are all online and available to you anytime, anywhere!

Therefore, you can train anywhere in the world.

All of the programs include both a home and gym option, as well as a no-equipment/limited equipment option: kettlebell, dumbbell, band.

YOU CHOOSE!

Every program is easy to do at home with very limited space (I’m from New York!)

Each workout gives you options for equipment. All programs are perfect for working out at the gym, at home or when you’re traveling.

What Do I Need? Gym? Equipment?

For all of Dasha’s programs, your customized plan, you have the following options:

1. You do not need a gym, there are gym options of training if you prefer the gym

2. If you like weights and plan to use them, GREAT!

All you need is a kettlebell or dumbbell for most of the programs. Two kettlebells or dumbbells, or a variety of options are a luxury.

Later on in the programming you may want to invest in some bands, but that will just be an option. A pull-up bar is ideal for the Strength Program only, but it will include a non-pull up variation also.

3. If you have no room in your apartment – you only need a space the length and size of your body!

4. If you are worries about not knowing how to use your weights – Dasha teaches and guides you every step of the way!

WHICH WEIGHTS SHOULD I USE FOR EACH EXERCISE?

In every program and every workout Dasha will thoroughly discuss the weights and equipment you should choose (if equipment/weights are required).

Dasha will also help you progress your weight for your specific goal.

I HAVE NO EQUIPMENT

Make sure to specify on your assessment that you have no equipment and we will prick a program tha requipres not but you!

Remember: The MOBILITYSHORT WORKOUTS and CHALLENGES sections have plenty of added “No Equipment” content.

….and YES, if you are given the right no equipment program, you will 100% see results.

HOW DO I MAKE SURE I AM PROGRESSING?

Dasha will discuss this in each program, and every workout. 

PLUS, we keep you supported by sending you emails to accompany your program, teaching you how to stay motivated and on top of your progress.

If you aren’t seeing emails from us, send us a message and let us know. Be sure to check your promotions and spam folder in your inbox.

In addition to that – stay on your progress with the CHALLENGES area. Pick a challenges and add it to your program! Dasha tells you how.

WHAT DO YOU RECOMMEND I DO ON DAYS OFF/WEEKENDS?
Rest, relax, enjoy your stronger body and mind. Have fun with family and friends. Take time for yourself.

If you want to move and/or sweat, you have plenty to choose from inside KBBody.

Do a relaxing recovery routine or a mobility workout. Work on some rehab exercises or do a short bonus workout or challenge.

Most importantly feel free to workout/move if you want and relax and take the time for youself in you want.

Dasha’s programs give you all of the options you need for success.

WHEN WILL I SEE RESULTS?
While everyone and everybody is different and we all have different goals, if you follow the program, results will happen.

You will see changes in your body, and you will feel changes in your body. More strength, agility, mobility, less (or no more) pain.

You ill gain the lean muscle you want and lose fat. You will gain energy and feel healthier.

You will be able to do things you never thought possible.

Trust the process and follow the program.

3 forms of progress you will see/feel:

1. Strength/Body Ownership Gains: If you are new, you will see yourself getting out of pain, moving better, having proper range of motion and ability in strength, endurance, mobility and movement in general that you have no seen before.

After that, you will see a consistent gain in strength, strength endurance, energy, range of motion, skill and ability.

2. Body Composition: This is the reason many people begin to train – to look better – to be it, weight-loss or gain, muscle composition gain, definition, perhaps a definition of the abs, arms, glutes.

Remember, you cannot spot reduce – it’s fact – so the only way to get rid of fat is to build metabolically active muscle and not over consume in the process. Therefore, strength training and strength gains (#1) is essential for step 2.

3. Mental and Physical Health: We seldom acknowledge this, but in proper training and with consistency you will have a better mental outlook, and a lot of health issues can be avoided – from sarcopenia (onset muscle loss) to osteoporosis, plus a host of other potential disease and ailments.

I'VE LOST INTEREST IN OTHER PROGRAMS, WHAT MAKES THIS DIFFERENT?

This platform and Dasha’s programs are made to help you feel inspired and motivated.

You will feel like you have choices and can pick the program/workout that fits your mood: short, long, weight, no-weight, fast tempo, HIIT, physique, strength, mobility.

But you will also know you are following a program – a plan of success made for you by an expert.

Dasha and the platform support and motivate you every step of the way.

I WANT TO IMPROVE MY STRENGTH, ARE DASHA'S PROGRAMS RIGHT FOR ME?
YES!

You will get stronger from any KBBody program that you do and we even have a program called THE STRENGTH SERIES! 

Challenges like “Your 1st Full Push-Up”, “Your 1st Pull-Up” and more specifically made to challenge and grow your strength and ability.

AM I TOO YOUNG/OLD?

NO!

Dasha has trained and continues to train people from the age of 16 to 80.

I Don't Have Enough Time/Energy To Workout
Throughout this journey Dasha will provide you with 4, 7, 10, 15, 20 minute workouts for core, mobility, overall strength, fat loss, overall health.

All of the programs provided to you will be between 25 and 60 minutes in length and you do not need to workout everyday to see results.

TRUST US!

You will be more supported and progressive then you ever thought possible.

CAN MEN DO YOUR PROGRAM?
They can and they do!

Martial artists, actors, pro-athletes, husbands, dads, brothers… they all do it and see massive results.

Try THE STRENGTH SERIES program, THE MELTDOWN SERIES or any of the programs.

Enjoy the REHAB/PREHAB, NUTRITION, EDU, BONUS WORKOUTS & MOBILITY.

IS THERE AN APP FOR THE PROGRAM?
NO APP YET.

However, you can save KBBody.com as a separate page on your home screen, apple TV, phone or tablet and click and train.

Our programs will come through perfectly and you will be able to train off of any device at the very click of a button.

HOW DO I CANCEL MY SUBSCRIPTION?

Click here or email us to cancel anytime.

HOW MUCH IS YOUR PROGRAM & PLATFORM?

Full access to the platform, programs and every area including Nutrition is just $1.50 a day!

$47.99/Month or you can choose the Annual option.

Take the Assessment Here or Sign Up Here

HOW DO I GET STARTED?

Take Dasha’s Personal Fitness Assessment, FREE.

Start with the program Dasha recommends for you, and also get full access to a platform full of unique features like a REHAB/PREHAB section, BEGGINER 101 area, NUTRITION section, CHALLENGES section, BONUS MOBILITY & RECOVERY section and a special SHORT WORKOUT area to supplement your progress on days when you only have 5-15 minutes.

Do This 30 Second Visualization Drill With Me

Let’s begin at the end.

How do you see yourself at the end of the next seven days? At the end of the next four weeks? How about six months from now?
Take a moment and visualize it.

Here’s what I think you see: a stronger, more mobile, slimmer, and healthier you.

You have tighter muscles, a flatter stomach, a glow of energy, and a feeling of empowerment. You’re less stressed, more in control, and perhaps even more focused.

You’re more confident in your fitness routine and nutrition choices. You trust yourself and your body.


You’re right about all of it.

You will look, feel, and live more confidently.

Exercise and healthy sustainable living cause infectious positivity and self-assurance, traits that will seep into other parts of your life!


Now, picture your program:

Three key factors compose your complete program.

We will discuss each separately and then link them together to create a lifestyle.

The three components are habits, nutrition, and fitness.


YOUR HABITS

These are the components of your day and your personal values. I don’t mean work or family; I’m referring to the individual qualities pertaining to your mind, body, and spirit—no one else’s.

YOUR NUTRITION

Not to be confused with a “diet.” Nor is it to be confused with an occasional indulgence, like birthday cake or Thanksgiving dinner. Your nutrition includes what you put into your body as well as the healthy daily routines that allow you to enjoy your food and feel satisfied.


YOUR FITNESS

This is your basic daily regimen: working out on a program with specific, measurable, and attainable goals. Your workout should help you build bodily strength, mobility, flexibility, and balance with the added benefits of weight loss, lean body composition, and good health. Fitness should also help you become pain-free and energized.

Throughout this program, you will learn how to seamlessly combine all three factors to create a real lifestyle for yourself—one you can enjoy forever, have fun with, and easily maintain.

So, now that we’ve visualized it, let’s get started and make sure that YOU ARE LIMITLESS!

HOW DOES THE EXERCISE PROGRAM WORK?

Take the fitness assessment, my custom algorithm will determine exactly what program we recommend for you.

*If you don’t like the program, or see a better fit, don’t worry, you’ll have options to change the program, and you’ll have access to all of my other programs on your “All Programs” tab.

Each program is unique in where it starts for you (Beginner? Intermediate? Love HIIT? Want to build strength? Glutes? Core stability? See muscle definition? Increase performance? )

Programs also include shorter and longer workouts, no-equipment, gym, limited equipment (you decide).

Your current recommended program will be on a tab called YOUR PROGRAM
Every program comes with a program guide and nutrition guidelines.

Read that and follow the plan.

FOLLOW the program for the prescribed amount of time, based on the program recommendations (Monday, Wed, Fri training with a Bonus mobility on Saturday – is just one example).

Every program has a BEGINNER EDU video series, watch that to get accustomed to the pace, and learn the skill and form.

EVERY PROGRAM is a full follow along workout- NOT JUST A QUICK VIDEO.

When you are ready to graduate from this program, a new program will show up on your program tab, and your old program will go to your PAST PROGRAM LIBRARY.

Besides the programs you will have access to the following sections:

  • YOUR PROGRAM LIBRARY: Past Programs
  • BEGINNER EDU: Learn and dial in the skill and progression of push ups, hip thrusts, swings etc.
  • REHAB / PREHAB: If you are experiencing overuse pain or weakness, use the protocols here: back pain, knee pain, wrist weakness and so much more. YES, Dasha explains how to use these along with your program or as a protocol before you start your program.
  • BONUS SHORT WORKOUTS: In this area you can find a workout 5-20 minutes long, with limited and no equipment as well as bands. Pick the one for you and use it on days you can’t commit to longer training.
  • MOBILITY / RECOVERY: In this section you cand find 5-15 minute mobility, stretch and recover flows for those “stiff workdesk days” or extra sore days.
  • NUTRITION: Education pots, Learn about macros, calories, carbs, and also find great downloadable books (free) to help you get the most out of your nutrition and training for the best health and results.
  • CHALLENGES: Need a challenge to keep you motivated? Want to focus on a new goal? Find added challenges you can supplement into your workouts. Challenges like Better Glutes (Booty), Your 1st or 10th Pull Up, Push Up Progress, 100 Swing Challenge and more. Dasha adds challenges all the time!
  • HEALTH / EDU: In this section Dasha shares the latest research and education about health, wellness and training.
WILL I BE SUPPORTED WITH NUTRITION GUIDELINES AS WELL?
Absolutely! Every single program has a booklet with ideal training and nutrition guidelines.

Alongside those guidelines is the KBBody Nutrition Section, where you won’t just get recipe ideas (you can google), but you will be educated once and for all on crutial things like: Carbs, Sugar, Your Daily Calorie Intake for your Goals, Macros, and so much more!

This is how you train for success and avoid bad starvation diets.

By the way, did you know that many people never see the fat-loss results they want because they are chronically undereating? YEP! Dasha will help you identify that and so much more inside KBBody.com.

Plus: If you email her a question, or a topic on NUTRITION, she will write about it in this area.

WHAT DO I HAVE ACCESS TO INSIDE KBBODY?
  • 11 Custom Programs (Workouts, Nutrition for you Goal/Fitness Level)
  • Assessment to help you identify your idea starting point
  • Custom progression to your next program
  • Mobility & Recovery Workout Section
  • Short Bonus Workout Section: workouts 5-20 minutes long
  • Rehab / Prehab Section: back, knee, shoulder, elbow, neck pain
  • Challenges to add to your program: 1st Pull Up, Glutes, Core, Push Ups
  • Nutrition Section 
  • Exercise Library (over 200 “How To & EDU Videos)
  • Beginner & Edu Section: Build skill, Build a body for life
  • Live CLass Section: Exclusive invites to train LIVE virtually with Dasha
  • Post-Partum Program
  • Strength Program
  • Fat-Loss Programs
  • Health & Wellness Education Area where your biggest workout / fitness / health questions are answered with facts and Science.
HOW DO I ACCESS THE WORKOUTS?

My workouts (and nutrition section, rehab / prehab section, mobility & recover section, challenges and so much more) can be access via this website (KBBody.com).

You’ll need to log in before you can access the members area where you’ll find your current programs, past programs, and all of the other areas to help you reach and surpass your goals.

I DON'T DO WELL TRAINING ALONE, I NEED GUIDANCE
You will never be training alone.

Unlike other programs, workouts and platforms where you are given a move and a quick video with reps and set, in each program, mobility session and short workout session you will be with Dasha as well as the KBKB girls the entire time – start to finish!

Plus, there is a Beginner Edu section just in case you need more support.

HOW LONG ARE THE WORKOUTS?
Program workouts range from 25-60 minutes.

In your initial fitness assessment we will ask you if you prefer to have longer or shorter workouts.

BUT – have no fear! 

If you have a tough week, or are short on time, Dasha has made and entire “Short Workouts” section on the plaform.

This area will be your GO TO when you are pressed for time.

Workouts here range from 5-20 minutes and if you think 5 minutes is nothing – wait until you try Dasha’s 5 min workouts, you will feel and see the difference!

There are countless short workouts – so you will never be bored, many with kettlebells, dumbbells, bands and other without and equipment.

Will 5-20 minutes work?

Science says YES! In fact, it’s not as much about the duration as the type of work and the quality of work that you do.

HOW WILL I LOSE WEIGHT IF I'M NOT ON A TREADMILL OR CADIO MACHINE?

How will I lose weight / find my ideal body composition by building a strong body?

  • Muscle is 80% less in volume to fat
  • 1lb of fat takes up 80% more room than muscle
  • 1 lb of muscle uses 6 calories of energy
  • 1lb of fat only uses 1-2 calories of energy

Build Muscle; a pound of muscle burns around 6 calories per hour, while a pound of fat only burns approximately 1-2.

If you lose muscle mass due to inactivity, you decrease your basal metabolism (the amount of energy your body burns during rest).

The more muscle mass you lose, the less you can eat without gaining weight.

If you train for strength you will increase basal metabolism and burn more calories (require more energy to live).

You may gain weight on the scale and lose weight in your jean size:

  • Muscle is denser than fat
  • Muscle is more metabolically active than fat, (it burns more calories when you are at rest) which is why you want to increase and maintain a high percent of muscle on your body
  • Muscle takes up approximately 4/5 as much space as fat
  • If you have an equal volume of fat and muscle, fat is going to weigh about 80% of what the muscle weights. (Picture that – the same lb of muscle takes up 80% less space than fat)
  • This type of muscle can only be built with proper, progressive overload in strength training

Hence why these programs work to build a lifetime of strength, health, wellness and ideal body composition.

Just chasing calories down through cardio and quick, light weight movements simply DOES NOT WORK in the long run.

Yes, Dasha’s programs will still get your heart pumping and your calories burning too.
TRUST ME!

Dasha’s programs are based on building metabolically active muscle and getting you lasting results without exhaustion or starvation.

WHY YOU DON'T WANT TO LOSE WEIGHT - YOU WANT TO LOSE FAT!
Made you think? Good!

That’s exactly what I hope to do as we begin this journey together.

I want to help you finally, once and for all UNDERSTAND what you need and what you don’t.

I want to help you identify your path and gain clarity and focus.

When you lose weight, (if you have a little lose, or a bit) you may be losing fat, or you may be losing lean and metabolically active muscle.

You may also be losing water weight that you will gain back in a day.

The KEY is not to want to lose weight, but to lose fat, all while building a strong, lean, agile, mobile and health body.

You will NEVER lose those love handles with weight-loss, you will however lose them with fat loss.

The best and most sustainable way to tap into your fat storage is….(drum roll) STRENGTH TRAINING – Yep, progressive and properly structured strength training.

You see, it’s simple. You will get your ideal body composition by building muscle.

  • Muscle is 80% less in volume to fat
  • 1lb of fat takes up 80% more room than muscle
  • 1lb of muscle uses 6 calories of energy
  • 1lb of fat only uses 1-2 calories of energy

If you lose muscle mass due to inactivity, you decrease your basal metabolism (the amount of energy your body burns during rest).

The more muscle mass you lose, the less you can eat without gaining weight.

If you gain muscle mass you will increase your basal metabolism and burn more calories (require more energy to live).

If you aren’t interested in fat loss, you will still get all of the longevity, mobility, strength and performance benefits of developing a strong, lean body.

In the 1900s, people worldwide were active between six and ten hours a day.

Today, most of us make our living with our minds instead of our bodies. We drive to work, we drive to run errands, and we often drive to our weekend outings.

We sit all day at work and we also commonly entertain ourselves by sitting. It seems natural, but it’s not.

Our bodies are designed to move!

In truth, the more we stay static, the more we are hurting ourselves, becoming sedentary, weak, out-of-shape, uncoordinated and fat individuals.

Our bodies are made and designed to move! To push, pull, crawl, walk, jump, squat, hinge, throw, turn, twist, stretch, kick, run, hop, roll… we are made for this – but when was the last time you did any of those things? (Be honest!)

A survey by the Institute for Medicine and Public Health revealed that adults spend an average of approximately 55 hours a week sitting in a chair, whether they’re watching television, using a computer or tablet, driving or reading.

Worse still, women are often more sedentary than men because they tend to hold less physically active jobs than men do.

It’s also common for women to spend less of their leisure time playing sports, especially when they get older.

Having said that, to succeed, you need an approach that’s build around the modern lifestyle; you also need a result-proven approach, one that works with time constraints and your individual needs.

The moral of the story here is simple… for all of the reasons just listed and for all of your own personal goals, you have no right not to train your body.

You have no right not to move your body and explore all of it’s amazing potential.

Your body, if you let it, is truly limitless. SET IT FREE!

HOW MANY DAYS PER WEEK DO YOU RECCOMEND I WORKOUT?
Ideally you will follow the plan provided in each program guide.

You can also skip around and do short workouts, and various workouts you love from previous programs as well as in the short bonus workout section and challenges.

Each program has an optional 4-3 days a week, with more options for BONUS CHALLENGES, MOBILITY and SHORT WORKOUTS to be added or supplemented.

REMEMBER: The key is not random frequency, but consistency!!!

Dasha prefers you are consistent at 2x a week then randomly doing 7 days and then none at all.

DON’T WORRY – Everything is planned out for you in every program, therefore you pick the ideal plan for you and follow it as best you can!

Even if you miss training, if you stay consistent you will see incredible results.

WHAT GOALS DO DASHA'S PROGRAMS ADDRESS?
  • Strength
  • Fat-Loss
  • Muscle Definition and/or Hypertrophy
  • Agility
  • Endurance
  • Mobility
  • Rehabilitation
  • Performance Enhancement and Injury Prevention in Sports/Life
  • Stability
  • Muscless Loss (Sarcopenia)
  • Bone Density Loss (Osteoporosis)
  • Longevity
  • Energy & Focus
  • Helping Hormal Balance Through Exercise
  • Mood Enhancement Through Exercise
  • Progression in strength, ability
  • Discipline
  • Goal Setting
  • lifestyle
  • Helping people achieve personal goals: marathon, sports
  • Getting beginners educated and skillful in movement and lifting
  • Kettlebell Education
  • Fitness/Exercise Education
  • Support & Community Support (via live classes on zoom)
HOW FIT DO I NEED TO BE TO START KBBODY?
You can be very fit, somewhat fit or NOT FIT AT ALL. IT DOESN’T MATTER!

We have programs for everyone.

You need to WANT to get fitter, stronger and healthier.

Dasha will take care of the rest.

Dasha has worked with coutnless beginners and those new to exercise.

If you have imbalance/overuse issues and pain, we will take care of that too!

If you feel too old, out of shape or simply unmotivated, this platform and Dasha’s programs are ideal for you.
TRUST ME!

There is a full Beginner & Education area for you.

PLUS, in your assessment it simply tells us if you are a beginner, out of shape (at the moment) or new to exercise!

Knowing that, we will guide you to the right program.

Your _____ (Back, Knees, Neck, Shoulders...) Hurt. Now What?
Most “pain” is caused by long and weak, as well as short and weak muscles: Muscle Imbalances.

Muscles that are overactive and others that won’t fire/work at all.

Through a proper regiment you can mobilize tight areas, strengthen weak areas and get completely out of pain!

This is where Dasha’s expertise and degree come in very handy.

There is an entire Prehab/Rehab section on the platform!

It addresses things like: weak wrists, shoulder pain, neck pain, back pain, knee pain – you name it!

Of course you should be cleared for exercise by a doctor, and after that, let Dasha take over and help you get rid of your muscle imbalances, stiffness, weakness and pain.

Dasha’s background in Exercise Science is Performance Enhancement and Injury Prevention, she is not just a trainer.

She has worked with countless people, athletes, performers, real life individuals to get them pain free and optimize their quality of life and motion.

Additionally, throughout this journey, Dasha will send you back health, back rehab, knee rehab, foot, neck, shoulder, ankle strength and rehab tools.

All things you can start at your work desk.

The fact is, the science of pain for most people is rooted in sedentary lives, sitting and little to no training as well as over training.

I CONSIDER MYSELF FIT, WILL YOUR PROGRAM STILL CHALLENGE ME?
You will be properly challenged – with a purpose.

You will take on new challenges from the challenge section – like maybe Your 1st Pull Up?

There are countless ways to help you continue to progress, feel motivated and inspired by your progress and see even greater results both aesthetically, physically and mentally.

Just amke sure to let us know in your fitness assessment that you are advanced in your training!

Once you get in and start your program, maybe go to the CHALLENGES section and add a new challenge to the mix!

I'LL BE TRAVELING DURING SOME OF THE MONTH. WHAT SHOULD I DO?
First, enjoy your trip!

Don’t stress out about your workouts. You can maintain strength very easily, and you can maintain muscle even easier.

Try to stay active and walk a lot. This will prevent you from gaining weight, as most people eat more when away.

If you can get to a gym great!

Do as much of the prescribed workout as possible and make substituions when needed.

Email me for a travel workout – it is a part of your programming!

In general: You can do quick 20- minute body weight workouts 3-5 days per week to keep your muscles primed.

When you can’t acces a gym, do bodyweight workouts consisting of bodyweight beadbugs, planks, squats with TUT, push-ups, Bulgarian split squats, lunges, frog pumps and bw hip thrusts and brdiges, single let hip thrusts, a door or table pull, crawls etc.

If you have mini-bands, hip bands and long bands, do various lateral band glute exercises, band pulls.

Longer travel? The 7 Day Lean program (7 full workouts and a full program design) is a no-equipment, anywhere program.

If you want to just enjoy your trip and avoid exercise altogether, try to have this week come right after a very hard week of training; this is known as functional overreaching.

In this case, you’re purposely/strategically overdoing it, knowing that you’ll have some time off for the body to repair and supercompensation.

HOW MUCH SHOULD I PROGRESS EACH WEEK?
Progress depends on gender, age, current strength and fitness levels, genetics, stress, and the exercise in question.

The good news is that with proper exercise programming and proper progressive program design, you can overcome most obstacles and see great results.

YOUR PROGRESS:

I typically expect this to move in four phases…

You will first feel fitter, see clear strength and edurance gains, energy and mood elevation and perhaps some body composition change (tighter).

If we are dealing with any back/neck/knee/elbow (any overuse issues) I expect us to see you move better and with far less pain/restriction.

Each month you will see added layers of ability and strength – you will love it!

I expect overall athletic performance to go up, better sleep, mood, overall energy.

After the first month, then two consistent, dialed in training, the transitions will happen with more fluidity.

You will see body composition, range of motion, a serotonin boost associated with the workout. Range of motion with strength should increase, as well as endurnace and agility.

You will move better and get away from pain/dysfunction.

Full body transformation – post injury issues, weight-loss, definition and goals like pull-ups, push-ups (whatever else we have been working towards) will come to fruition.

Weight-loss will be subject to building strong muscles and an agile, healthy, strong body.

You will look fitter and lose fat, muscle will show and you will see shape to your physique.

BE PATIENT, this takes time.

Months of dedication – but once it happens you will be able to sustain your results and go further.

Add the calorie/nutrition document provided to see even greater results/stride.

HOW ARE DASHA'S PROGRAMS DIFFERENT?
WHY AM I NOT SEEING PROGRESS IN MY CURRENT WORKOUTS?

Most people use random training with no reasoning behind the order, progression, or load for their training.

Results cannot happen unless you know how to properly (safely) stress your body and ask it to make the needed adaptation.

Fat-loss, muscle building, strength, agility and all of the other benefits require a specific program.

Many people over train using “junk volume” instead of good solid exercises and structure, and then they under eat and never lose fat. Other don’t workout at all and over eat. Others over do “cardio” and never strength train.

Once you start training with Dasha you will understand exactly what the issue was with your training, and how you can get results with smarter, more progressive and strategic exercise programming.

Additionally, most people don’t know how to push themselves correctly, or when to lay off and ley yourself focus on form, breath and recovery.

Transformation (muscle growth, fat burn, metabolic changes) happens with mechanical tension, metabolic work and recovery.

Just a few things you will learn from training with Dasha in KBBody:

  • Hard doesn’t mean fast
  • Hard requires proper skill and patience
  • Hard in most cases means slower than you think, fully engaged tempo
  • Mind to muscle. Contraction. Skill building
  • Learn to progress yourself in weight or other variables
  • Learn when to recover and when to push

Sadly, most people never come close to reaching their full potential because they rush and don’t focus on progressive overload, maxing out on their prescribed reps, skill and form.

People starve themselves and don’t workout properly.

With Dasha’s program you will be guided through this every step of the way.

CAN I DO THIS WORKOUT AT HOME? TRAVELING? SMALL SPACES?

YES! Dasha’s programs are all online and available to you anytime, anywhere!

Therefore, you can train anywhere in the world.

All of the programs include both a home and gym option, as well as a no-equipment/limited equipment option: kettlebell, dumbbell, band.

YOU CHOOSE!

Every program is easy to do at home with very limited space (I’m from New York!)

Each workout gives you options for equipment. All programs are perfect for working out at the gym, at home or when you’re traveling.

What Do I Need? Gym? Equipment?

For all of Dasha’s programs, your customized plan, you have the following options:

1. You do not need a gym, there are gym options of training if you prefer the gym

2. If you like weights and plan to use them, GREAT!

All you need is a kettlebell or dumbbell for most of the programs. Two kettlebells or dumbbells, or a variety of options are a luxury.

Later on in the programming you may want to invest in some bands, but that will just be an option. A pull-up bar is ideal for the Strength Program only, but it will include a non-pull up variation also.

3. If you have no room in your apartment – you only need a space the length and size of your body!

4. If you are worries about not knowing how to use your weights – Dasha teaches and guides you every step of the way!

WHICH WEIGHTS SHOULD I USE FOR EACH EXERCISE?

In every program and every workout Dasha will thoroughly discuss the weights and equipment you should choose (if equipment/weights are required).

Dasha will also help you progress your weight for your specific goal.

I HAVE NO EQUIPMENT

Make sure to specify on your assessment that you have no equipment and we will prick a program tha requipres not but you!

Remember: The MOBILITYSHORT WORKOUTS and CHALLENGES sections have plenty of added “No Equipment” content.

….and YES, if you are given the right no equipment program, you will 100% see results.

HOW DO I MAKE SURE I AM PROGRESSING?

Dasha will discuss this in each program, and every workout. 

PLUS, we keep you supported by sending you emails to accompany your program, teaching you how to stay motivated and on top of your progress.

If you aren’t seeing emails from us, send us a message and let us know. Be sure to check your promotions and spam folder in your inbox.

In addition to that – stay on your progress with the CHALLENGES area. Pick a challenges and add it to your program! Dasha tells you how.

WHAT DO YOU RECOMMEND I DO ON DAYS OFF/WEEKENDS?
Rest, relax, enjoy your stronger body and mind. Have fun with family and friends. Take time for yourself.

If you want to move and/or sweat, you have plenty to choose from inside KBBody.

Do a relaxing recovery routine or a mobility workout. Work on some rehab exercises or do a short bonus workout or challenge.

Most importantly feel free to workout/move if you want and relax and take the time for youself in you want.

Dasha’s programs give you all of the options you need for success.

WHEN WILL I SEE RESULTS?
While everyone and everybody is different and we all have different goals, if you follow the program, results will happen.

You will see changes in your body, and you will feel changes in your body. More strength, agility, mobility, less (or no more) pain.

You ill gain the lean muscle you want and lose fat. You will gain energy and feel healthier.

You will be able to do things you never thought possible.

Trust the process and follow the program.

3 forms of progress you will see/feel:

1. Strength/Body Ownership Gains: If you are new, you will see yourself getting out of pain, moving better, having proper range of motion and ability in strength, endurance, mobility and movement in general that you have no seen before.

After that, you will see a consistent gain in strength, strength endurance, energy, range of motion, skill and ability.

2. Body Composition: This is the reason many people begin to train – to look better – to be it, weight-loss or gain, muscle composition gain, definition, perhaps a definition of the abs, arms, glutes.

Remember, you cannot spot reduce – it’s fact – so the only way to get rid of fat is to build metabolically active muscle and not over consume in the process. Therefore, strength training and strength gains (#1) is essential for step 2.

3. Mental and Physical Health: We seldom acknowledge this, but in proper training and with consistency you will have a better mental outlook, and a lot of health issues can be avoided – from sarcopenia (onset muscle loss) to osteoporosis, plus a host of other potential disease and ailments.

I'VE LOST INTEREST IN OTHER PROGRAMS, WHAT MAKES THIS DIFFERENT?

This platform and Dasha’s programs are made to help you feel inspired and motivated.

You will feel like you have choices and can pick the program/workout that fits your mood: short, long, weight, no-weight, fast tempo, HIIT, physique, strength, mobility.

But you will also know you are following a program – a plan of success made for you by an expert.

Dasha and the platform support and motivate you every step of the way.

I WANT TO IMPROVE MY STRENGTH, ARE DASHA'S PROGRAMS RIGHT FOR ME?
YES!

You will get stronger from any KBBody program that you do and we even have a program called THE STRENGTH SERIES! 

Challenges like “Your 1st Full Push-Up”, “Your 1st Pull-Up” and more specifically made to challenge and grow your strength and ability.

AM I TOO YOUNG/OLD?

NO!

Dasha has trained and continues to train people from the age of 16 to 80.

I Don't Have Enough Time/Energy To Workout
Throughout this journey Dasha will provide you with 4, 7, 10, 15, 20 minute workouts for core, mobility, overall strength, fat loss, overall health.

All of the programs provided to you will be between 25 and 60 minutes in length and you do not need to workout everyday to see results.

TRUST US!

You will be more supported and progressive then you ever thought possible.

CAN MEN DO YOUR PROGRAM?
They can and they do!

Martial artists, actors, pro-athletes, husbands, dads, brothers… they all do it and see massive results.

Try THE STRENGTH SERIES program, THE MELTDOWN SERIES or any of the programs.

Enjoy the REHAB/PREHAB, NUTRITION, EDU, BONUS WORKOUTS & MOBILITY.

IS THERE AN APP FOR THE PROGRAM?
NO APP YET.

However, you can save KBBody.com as a separate page on your home screen, apple TV, phone or tablet and click and train.

Our programs will come through perfectly and you will be able to train off of any device at the very click of a button.

HOW DO I CANCEL MY SUBSCRIPTION?

Click here or email us to cancel anytime.

HOW MUCH IS YOUR PROGRAM & PLATFORM?

Full access to the platform, programs and every area including Nutrition is just $1.50 a day!

$47.99/Month or you can choose the Annual option.

Take the Assessment Here or Sign Up Here

HOW DO I GET STARTED?

Take Dasha’s Personal Fitness Assessment, FREE.

Start with the program Dasha recommends for you, and also get full access to a platform full of unique features like a REHAB/PREHAB section, BEGGINER 101 area, NUTRITION section, CHALLENGES section, BONUS MOBILITY & RECOVERY section and a special SHORT WORKOUT area to supplement your progress on days when you only have 5-15 minutes.

Do This 30 Second Visualization Drill With Me

Let’s begin at the end.

How do you see yourself at the end of the next seven days? At the end of the next four weeks? How about six months from now?
Take a moment and visualize it.

Here’s what I think you see: a stronger, more mobile, slimmer, and healthier you.

You have tighter muscles, a flatter stomach, a glow of energy, and a feeling of empowerment. You’re less stressed, more in control, and perhaps even more focused.

You’re more confident in your fitness routine and nutrition choices. You trust yourself and your body.


You’re right about all of it.

You will look, feel, and live more confidently.

Exercise and healthy sustainable living cause infectious positivity and self-assurance, traits that will seep into other parts of your life!


Now, picture your program:

Three key factors compose your complete program.

We will discuss each separately and then link them together to create a lifestyle.

The three components are habits, nutrition, and fitness.


YOUR HABITS

These are the components of your day and your personal values. I don’t mean work or family; I’m referring to the individual qualities pertaining to your mind, body, and spirit—no one else’s.

YOUR NUTRITION

Not to be confused with a “diet.” Nor is it to be confused with an occasional indulgence, like birthday cake or Thanksgiving dinner. Your nutrition includes what you put into your body as well as the healthy daily routines that allow you to enjoy your food and feel satisfied.


YOUR FITNESS

This is your basic daily regimen: working out on a program with specific, measurable, and attainable goals. Your workout should help you build bodily strength, mobility, flexibility, and balance with the added benefits of weight loss, lean body composition, and good health. Fitness should also help you become pain-free and energized.

Throughout this program, you will learn how to seamlessly combine all three factors to create a real lifestyle for yourself—one you can enjoy forever, have fun with, and easily maintain.

So, now that we’ve visualized it, let’s get started and make sure that YOU ARE LIMITLESS!