TOTAL FITNESS

In This Course:

  • Mobility, Balance, Flexibility, Cardiovascular and Resistance training workouts, exercises and worksheets

  • Knowledge of the physiological effects getting older and what you can do to significantly slow down the hands of time

  • 8 cardiovascular workouts and how to create and build your own with confidence

  • The bottom line on how much physical activity you need to stay independent, healthy and mobile with age

  • The 6 foundational movements of resistance training, the 8 great resistance exercises, and 30 resistance training exercise video's

  • Over a dozen printable take-aways, workouts and do-anywhere video's

  • Fitness hacks for fitting in physical activity

  • The "Exercise O'Clock" worksheet to use to schedule and manage your weekly physical activity

  • How to create your own resistance training program, and the building blocks of doing so

  • Expert tips on how to be successful at fitting physical activity into your life in a realistic, do-able way

CURRICULUM:

  • 1
    CHAPTER 1: Welcome to TOTAL Fitness!
    • Welcome to the Total Fitness Course From Julie
    • COURSE TIP - Getting the Most From Audio, Video and Multimedia Lessons
    • What You'll Learn in Total Fitness
    • How to Get the Most from Total Fitness
    • Before We Begin...
  • 2
    CHAPTER 2: Why Physical Activity Matters As We Age
    • Physical Activity FACT
    • Lesson 1 - 3 Points on Physical Activity
    • Lesson 2.0 - The Million Dollar Question
    • Lesson 2.1 - The Take-Away on Physical Activity
    • Printable (The Take-Away on Physical Activity)
    • Lesson 3.0 - The Dangers of Inactivity
    • Lesson 3.1 - TED Talk: Your Brain on Activity
    • Lesson 4 - "Middle Age Spread"
    • Lesson 5 - The Science of Fat Burning
    • Let's Review!
  • 3
    CHAPTER 3: The Pillars of Fitness
    • Physical Activity FACT
    • The 5 Main Pillars of Fitness
    • Video - Mobility Video
    • Video - Flexibility Video
    • Video - Balance Video
    • Printable (5 Pillars of Fitness)
    • Printable (Flexibility, Mobility, Balance Exercises)
  • 4
    CHAPTER 4: Cardiovascular Exercise
    • Physical Activity FACT
    • Lesson 1 - The Case for Cardio
    • Lesson 2.0 - Aerobic Vs. Anaerobic Physical Activity
    • Lesson 2.1 - Did You Know?
    • Lesson 3 - The 150 Minute Solution
    • Printable (Exercise O'Clock Worksheet)
    • Lesson 4.0 - Calculating the Intensity of Activity (Moderate)
    • Lesson 4.1 - Calculating the Intensity of Activity (Vigorous)
    • Printable (Calculating Moderate/Vigorous Exercise Intensity)
    • Lesson 5.0 - 8 Types of Cardiovascular Training Methods
    • Lesson 5.1 - 8 Great Cardiovascular Workouts
    • Lesson 5.2 - Cardiovascular Exercise Video Library
    • Lesson 5.3 - Beginner Cardiovascular Workout Video
    • Lesson 6 - The Truth About HIIT
    • Let's Review!
  • 5
    CHAPTER 5: Rest & Recovery
    • Physical Activity FACT
    • Lesson 1 - The Importance of Rest & Recovery
  • 6
    CHAPTER 6: Resistance Training
    • Physical Activity FACT
    • Lesson 1.0 - Why We Need Resistance Training as We Age
    • Lesson 1.1 - The Benefits of Resistance Training
    • Printable (Benefits of Resistance Training)
    • Lesson 1.2 - The Building Blocks of Resistance Training
    • Lesson 2.0 - 8 Great Resistance Training Exercises
    • Lesson 2.1 - Building Your Resistance Training Workouts
    • Lesson 2.2 - 2 Sample Total Body Resistance Training Workout Programs
    • Lesson 3.0 - 30 Resistance Training Exercises
    • Lesson 3.1 - VIDEO LIBRARY of 30 Resistance Training Videos
    • Video - "Resistance Training Workout for Beginners"
    • Printable (6 Foundational Movements/Resistance Training Workouts Worksheet/8 Great Resistance Training Exercises)
    • Printable (2 Sample Resistance Training Workouts)
    • Let's Review!
  • 7
    CHAPTER 7: Fitness Hacks
    • Physical Activity FACT
    • Lesson 1 - Fitness Hacks 101
    • Printable (Fitness Hacks Tips & Strategies)
  • 8
    CHAPTER 8: Next Steps
    • References and Resources
    • You're Almost Done!
    • Before you go...
    • Reach Out!

SPECIAL SAVINGS!

  • Over $700 in Content

    With the Total Fitness course you're receiving over $700 worth of programs, video and tools to support you in your pro aging journey.

  • All Fitness Abilities

    The course is intended to provide thorough instruction to those new to physical activity and those with years of experience.

  • So Excited

    Sheri Tsang

    As a newbie to creating my own workout schedule I feel like I now have the confidence, information and tools needed to successfully create my own routine. J...

    Read More

    As a newbie to creating my own workout schedule I feel like I now have the confidence, information and tools needed to successfully create my own routine. Julie provides all the information, stats, downloads and print outs you need. Love that she shows how you can utilize what you have at home to have a successful workout and that you don't necessarily need to have a gym membership!! Thank You Julie!!

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  • Total Fitness

    Alanna MacGurry

    This was a very thorough course on the importance of regular fitness routines in being able to maintain health and vitality as we age. There was plenty of r...

    Read More

    This was a very thorough course on the importance of regular fitness routines in being able to maintain health and vitality as we age. There was plenty of research provided to back up 'why' we need regular cardiovascular and resistance training in our daily routines. Also provided were plenty of tips an tricks to plan and customize these routines.

    Read Less
  • Comprehensive and Informative!

    Cathy Roy

    The course was comprehensive and informative. I particularly appreciated the downloadable workout programs and tip sheets. Julie was motivating and encouragi...

    Read More

    The course was comprehensive and informative. I particularly appreciated the downloadable workout programs and tip sheets. Julie was motivating and encouraging and I felt confident that the information being given was constructive, relevant and practical. I look forward to taking the next step in balancing my fitness program and ensuring it is safe and right for me. Great suggestions, background and instruction!

    Read Less

MEET THE INSTRUCTOR:

Julie Hodge, B. Kin., PTS, Creator & Founder

  • Julie Hodge

    Founder and Creator of the Programs, B.Kin., PTS

    Julie Hodge

    I've enjoyed almost 27 years in the health and wellness business thus far, having worked with hundreds of women of all shapes and sizes, ages and fitness levels. I am a mom and a busy entrepreneur, certified personal trainer and program creator dedicated to promoting realistic, fitness and well-being for for women. Inspired by the practice of Joseph Pilates, I found my calling early on providing fun, functional, safe and effective fitness and lifestyle solutions to women while empowering and educating them to achieve lasting, healthy, lifelong changes to embrace and nurture aging - not fight it. My ultimate goal is to foster a deeper appreciation of health, fitness and wellness in women by removing the fear, barriers and obstacles preventing them from living their best life! I believe that commitment and consistency are vital keys to success in adhering to healthy lifestyle success.