This is a dumbbell-based program, so you'll need a few sets of weights — medium and heavy 'for you'. My best guess is likely 5-20 pounds. If you are more experienced , you may need to go a little higher. 

• Lighter: a weight you can lift 15-20 times (shoulders, triceps, etc.)
• Medium: a weight you can lift 12-15 times (chest, back, etc.).
• Heavy: a weight you can lift 10 or fewer times (quads, glutes, etc). 
• Occasionally, I will use a Weight Bench, Swiss Ball, or a small step. If you prefer not to purchase these items, I always offer alternatives within the workout.
• Check the page "Rita's Faves" for affiliate links to products I love. 

Most likely, and here’s why…

The moves in these workouts are simple, easy to learn, foundational, and safe. I’m a stickler for proper form. I get you set up, then cue you through each move. You'll follow me on video in every workout, so it’s like I’m right there with you. 

I have also included a library of short "How To" exercise tutorials walking you through all basic strength moves. 

For every workout, I offer options so you can scale the workout to your level. There needs to be enough challenge to create changes, but these workouts won’t leave you exhausted or sore for days!

 If you need anything more, you can ask inside the private Facebook group or email me, and I’ll hook you up with an alternative.

You're not alone. I hear  this a lot!

Know this, motivation is never constant. It ebbs and flows. You can’t wait for it fall upon you. You have to make your workouts a habit, a part of your day - like brushing your teeth. 

Taking ACTION helps you become more consistent. CONSISTENCY leads to RESULTS. And seeing results is … motivating! When you get into the habit of taking action — especially when you’re not feeling it — you’ll build consistency and THAT will motivate you to keep going.

• Schedule your workouts in advance.  I've added a printable calendar as a template. Structure helps you stick to your plan.
• You'll work out right along with me on video! I keep it up-tempo and motivating, with expert cueing and great music! (many programs just give you a confusing PDF to follow!)
• These workouts are just 20-40 minutes! There's no need to do hour-long workouts. More is not better. Besides, you have a life to live! 
• You'll receive a weekly motivational email to help keep you on track.
• Finally, I will be going LIVE every week in the private online group. This is the place to ask me questions and get more coaching, support, and accountability! 

Most likely, yes. This is a fairly common question. I do offer modifications and alternatives during each workout. With my background in dance, physiology, and massage therapy, expert cueing is my special sauce!

If you need something more that what I offer in the videos, the private FB group is the place to ask me any questions on form or modifications.

Many times, dialing in your form can allow you to perform an exercise safely an without pain. Sometimes you may need to swap out a move for something different. 

I have degenerative scoliosis and arthritis... and a nagging wrist issue, so I occasionally need to modify a few moves, myself. ;)

• It might!  A well-rounded fitness program is essential when you have a weight loss goal. This program includes the 3 main things you need for sustainable weight (fat) loss: 

  1. Strength Training: The more muscle you have, the more calories you'll burn 24/7. 
  2. HIIT Training: Short, intense HIIT training helps to promote belly fat loss.
  3. Consistency + Accountability: You need BOTH if you want sustainable results. 

  This program is not designed as a “weight loss program,” but to build strength and elicit positive body composition change. The workouts are designed with progressive overload to build lean muscle, with the option to add in short, intense HIIT training to burn visceral (belly) fat.  

  You may lose inches in some places. Your clothes might fit better. The scale may or may not move (and frankly, it is not an accurate measure of progress), BUT, I can assure you … you will look and feel different! 

   Of course, dialing in your nutrition is a key factor in weight loss. While nutrition coaching is not part of this Bolder STRONG program, I have included a Nutrition Guide with  some tips and guidelines.

Doing random workouts will get you random results. If your goal is to see improvements in your body, I encourage you to follow a systematic approach. This is a progressive program, strategically designed to build from week to week.

Fitness apps can be convenient and low cost, however, you don't get direct access to the trainer. In Bolder STRONG, I’ll be with you every step of the way: on the weekly coaching calls, answering your questions, checking in to see if you completed the work! The accountability AND coaching you get in REAL time is a game changer!

YES, and this is what sets this program apart form so many others! In the private online group, you'll have direct access to RITA and can ask her any questions you may have. 

If you would like more customization and support, reach out to rita@livingbolder.com for info on how to upgrade to her Premium Private Coaching program.

You'll have direct access to me via a private online group exclusive to this Bolder STRONG program.

This is where you can post your questions, successes, challenges, and stay accountable throughout the program.

I'm in the group frequently, so you can ask me questions and get immediate, actionable answers for more customized support! 

During the cohort sessions, I  host the weekly LIVE calls in the FB group. Each call is pinned to the "Featured" tab, so you can watch the replay at your convenience. I also upload the calls to the Bolder STRONG program for those who prefer not to be on FB (or those doing the self-paced program).

Consistency is key to seeing results from any fitness program. These workouts are all only 20-40 min, 3-4 days a week, so the time commitment is minimal. 

That said, I get that "life happens" – vacations, business trips, family stuff, illness, etc.  

You will have access to this program for 3 months (option to extend access with a Continuity Membership). So if you get off track, just pick back up where you left off. There’s plenty of time to finish (or even repeat) the program!

Once you register, you'll receive an email confirmation from me with your next steps and how to log in to the portal (check your SPAM folder if you don't see it!). 

Once the program starts, every Sunday night, the following week of workouts will unlock (please do the workouts in order!). 

I'll also be sending you support and motivation emails, so be sure to look for them!

Questions? Shoot me an email at [email protected] 

• Try the program RISK FREE for 7 days. Complete the first week of workouts. If you decide it is not a good fit for you, email [email protected] within 7 days of Jan 20 (the date you'll have access to the first week of workouts) for a full refund. 
  
  No refunds will be granted after 7 days.