Fitness and Nutrition Programs That Fit Your Needs
Fitness and Nutrition Programs That Fit Your Needs
Looking for fitness programs that can be fit into a busy life? Look no further! These workout programs are designed to be efficient when it comes to delivering results. We focus on the basics -- there's a reason people have been squatting and overhead pressing for years: those moves WORK. And most of the movements only require access to dumbbells. You don't need fancy equipment, the secret sauce is progressive overload and consistency. Check out the options below to see which program fits the needs of your fitness journey.
RESULTS-DRIVEN PROGRAMS
Looking to build strength, fire up your metabolism, and sculpt your goal body? I’ve taken my years of personal training and coaching experience and built an effective program that consists of three 30-minute workouts/week. These are workouts that can be done anywhere: you only need access to dumbbells and the app, which has easy-to-use video demonstrations of each workout. This program is ongoing – you can continue progressing through it for as long as you want.
This program is ideal for someone who has already achieved workout consistency and has a basic knowledge of proper movement patterns. It can be followed on its own or used as a supplement to cardio or group exercise routine.
01. Strength with Stodds
$30/MONTH
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This 4 day/week upper/lower body split program delivers evidence-based workouts designed to shape your body and take your metabolism to the next level. This program is ideal for someone who has been exercising consistently works out 3+ days/week. All you need access to is dumbbells of varying weights and the free, easy-to-use app that has video demonstrations for each movement. This program follows structured progressions to get you to your goals.
02. Strong with Stodds
$30/Month
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This 5 day/week body part split program delivers evidence-based workouts designed to take your muscular development to the next level. This program is ideal for someone who has been weight training for more than 1 year and consistently works out 4+ days/week. Each workout uses minimal equipment and can be completed with dumbbells of varying weights and a pull-up bar. Programming is delivered in a free, easy-to-use app with videos of each movement.
03. Splits with Stodds
$30/Month
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This program is 6 weeks long and designed to rehab your core and pelvic floor prior to your return to exercise, but can be done anytime in the postpartum period once you are feeling ready. We focus on breathing techniques and slow, intentional movements to rebuild connection to your core and pelvic floor after the strain they have endured. Generally, this program can be done with diastasis recti and is safe for c-section mamas as well, but this is not medical advice.
04. 6 Week Postpartum
$50 (6 weeks)
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If your goal is to maintain your health and independence as you age, you're in the right place. Some factors of life are inevitable, but with intention, we can train in a way that "controls the controllables" and supports our long-term health. That's what this program is all about: longevity and healthspan. Studies show that a strong aerobic base, high VO2 Max, strength and balance can facilitate health as we age. This program combines training modalities (cardio, strength and mobility) to improve those metrics, and have a lasting impact on your lifestyle.
This program requires access to dumbbells at a minimum, but is programmed for full gym access. Workouts range from 10 minutes to just over an hour long, and workouts should be done 5-6 days/week. Workout phases are ~6 weeks, and the program is ongoing (new workouts being added in real time). The program is a recurring $40/month charge until you cancel.
05. The Long Game
$40/Month
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I've known Christine for longer than I can remember, but she's been my coach for almost 2 years now. Her knowledge of fitness and all things health is current, relevant and refreshing. The virtual programming she provides for my workouts is perfect for what I need - she 100% takes everything we talk about into consideration. The app she uses with her clients is really great too - the workouts are easy to follow, she posts great tutorial videos, responds to questions, leaves feed-back....she's truly better than anything I could ever ask for and I'm grateful!
"The virtual programming she provides for my workouts is perfect for what I need"
Highly recommend!! I worked with Christine for nutritional support. I was struggling postpartum to lose weight and felt I was doing everything I could. She helped me make changes that were so simple but made a huge impact. Her guidance and support was above and beyond. She would often answer my questions that were not directly related to nutrition but may have impacted it and did so with patience and empathy. My only regret is not hiring her sooner. I look forward to using her other services in the future.
"Highly
recommend!!"
Hello
Meet your new coach, Christine "Stodds" Cerniglia
Wife, #girlmom x2, and lover of all things health, fitness and wellness. Helping healthy habits fit into your daily life and getting you to feel like your best self are my calling.
Outside of my profession, I am obsessed with being outside. You can usually find me basking in the sun, laughing with my family and friends, sipping on a minimum of 3 beverages at once (cold brew, water, beet juice, a spicy tequila cocktail, hibiscus tea, a fruited sour beer.. truly the options are limitless). I am also frequently reading both a YA fantasy novel (any ACOTAR fans out there?) and self-help book (a la Untamed) at most points in time. If you offered me a vacation on the beach or in the mountains, relaxing or full of adventure, I would say "why not all of the above"? I'm an Enneagram 7 often mistyped as 3, and I LOVE connecting with new people. Hope you'll be next!
GET MY ULTIMATE NUTRITION GUIDE
This guide details the same habits often used with 1:1 nutrition clients and walks you through nutrition strategies for beginners and the most seasoned nutrition veterans.
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