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At Home - Dumbbells

Updated: 1 day ago



Want to lose weight, get in shape and tone up your body in just 8 short weeks without even leaving your home?

Welcome to our transformative 8-week fitness journey designed to bring the gym to the comfort of your home! The At Home - Dumbbells program is specifically for men and women over 40, providing a convenient and effective solution for achieving your fitness goals. With just three days a week commitment, this program is designed to fit seamlessly into your busy lifestyle, making it accessible for everyone.


No gym membership? No problem. Our program is designed to be performed with a set of dumbbells in the comfort of your home. We understand the importance of flexibility in your schedule, so each session is optimized for efficiency, making it easy to integrate into your daily routine.


Each week builds upon the last, introducing progressive challenges to keep your body adapting and growing.

The program encompasses a variety of exercises targeting different muscle groups, ensuring a balanced and full-body workout. From compound movements to isolation exercises, we've built a plan that maximizes results and minimizes monotony.


Each week builds upon the last, introducing progressive challenges to keep your body adapting and growing. With a focus on hypertrophy and functional strength, you'll not only see improvements in muscle tone but also experience enhanced overall fitness.


Our easy-to-follow program comes with clear and concise exercise instructions, ensuring proper form and minimizing the risk of injury. Melissa and I are just a message away, providing continuous support, answering questions, and offering motivation throughout your fitness journey.


Embark on this transformative 8-week journey and witness the positive impact that consistent, effective, and home-friendly workouts can have on your overall well-being. Let's make fitness a sustainable and enjoyable part of your life. Sign up today and start your At Home - Dumbbells fitness adventure!



We created this program with simplicity and effectiveness in mind. No complicated routines, just straightforward guidance to help you build and maintain lean muscle. With 50 being right around the corner, Melissa and I completely understand the unique needs of men and women over 40, focusing on strength training to combat muscle loss, rev up metabolism, and boost energy levels.

Our At Home - Dumbbells program is based on over 30 years of experience, proven training principles, realistic and effective nutritional strategies, consistency, and hard work. That’s right—building lean muscle requires hard work and consistency.


So whether you’re just starting out and looking for an easy-to-follow guide to building lean muscle, or a you have been at this for a while wanting to change up your current training programs, this program has something for everyone.


At Home - Dumbbells is a results-driven fitness and nutrition program. We take into account your medical, injury and physical fitness history, your current lifestyle, your present level of fitness and type of activities, your nutritional habits and more. This information along with your goals, interests and needs, allows us to create the most goal-oriented designed program that will make it easier for you to follow and achieve results.



We are getting older. Period. There is nothing we can do to stop that, but we do have a choice in how we grow older. Once we are over 40, getting and staying fit becomes our way for controlling aging and reducing the effects of time on our bodies - and we will show you how to do just that.



How Can This Program Benefit Me?


  • Increase in Muscle Mass and Metabolism: As we already know our muscle mass steadily declines with age, but our program tackles this issue head-on. This program can help to Increase and maintain our muscle mass by increasing protein production and promote the utilization of fat, making it incredibly effective for lean muscle gain.

  • Improved Strength and Stability: Engage in exercises that target muscle groups crucial for stability and strength, reducing the risk of injuries and enhancing your balance.

  • Joint Health: Increase muscle mass plays an important role in increasing joint mobility and flexibility exercises, promoting healthy joints and reducing the risk of age-related stiffness.

  • Heart Health: Incorporating cardiovascular elements into the program enhances your cardiovascular endurance, leading to a healthier heart and improved overall stamina.

  • Mental Clarity: Regular physical activity has been shown to enhance cognitive function, memory, and overall mental well-being, fostering a sharper mind as you age.

  • Community and Accountability: Join a supportive online community of like-minded individuals, where you can share your progress, challenges, and successes, fostering a sense of accountability and motivation.




What Can I Expect From This Program?

  • Brand New Workouts Every Month: This program is divided into four-week blocks. Every four weeks you will receive a brand set of workouts. Each 4-week block is more intense than the last and will push you to your next level! So, be sure that you aren't skipping any weeks. Work through it and trust the process. 

  • Comprehensive Plan: When you sign up, you'll receive the most comprehensive nutrition and fitness plans based on your fitness level and goals, ensuring a safe and effective experience.

  • Progressive Training: As you progress, your workouts will evolve to challenge you appropriately, preventing plateaus and continually stimulating your body for improvement.

  • Video Tutorials: Access a library of easy-to-follow video tutorials for each exercise, ensuring proper form and technique to maximize results while minimizing the risk of injury.

  • Flexibility in Scheduling: Fit workouts seamlessly into your busy schedule with our flexible training plans that can be adapted to your lifestyle.

  • Nutritional Guidance: Receive nutritional guidance that complements your fitness routine, helping you make informed dietary choices that support your goals.

  • Regular Assessments: Periodic assessments will track your progress, providing valuable insights into your advancements and allowing adjustments as needed.

  • Holistic Approach: Our program doesn't just focus on physical fitness; it addresses your overall well-being, considering aspects like stress management, sleep, and recovery.


Get Started Today


Each of our online fitness programs are divided into four-week blocks. Once you have completed your registration and purchase of your online program, you will receive the first 4-week block of workouts for your specific program and will begin on the following Monday of the next week. 

In some cases, we will get you going sooner than this. We have implemented this "Following Monday" process to make sure that you have received your program materials and information and you are ready to go!


So even before you actually begin, you will have a clear roadmap and guidance throughout the program, helping you progress consistently and achieve the best possible results.


During this time, you will receive an email prompting you to download the App. From here you will be able to set-up your profile, review your program and fill out our health and nutrition questionnaires. At any time you can send us any questions or concerns you may have, along with discussing any customization that might be needed for just you.


Every four weeks you will receive a brand set of workouts. Each 4-week block is more intense than the last and will push you to your next level! So, be sure that you aren't skipping any weeks. Work through it and trust the process. 


Elevate your fitness journey and redefine what's possible with our At Home - Dumbbells fitness program for men and women over 40. Join a community of like-minded individuals who are committed to regaining and maintaining their strength, vitality, and aesthetics.



Your Road Map To Success


Over the years we have learned that setting goals that are physiologically realistic and within a designated time frame are the best ways for you to stay committed to any health, nutrition or fitness program for lasting change.


First, from a physiological standpoint, our bodies take time to adapt to change. Whether it’s trying to gain muscle, lose fat, or run a 5k, it takes time. Realistically, it takes 6-8 weeks to see noticeable and measurable results.


Second, there is nothing like a hard deadline or goal if you need the fastest results in the minimum amount of time. Whether it's a Birthday, reunion, vacation, wedding or whatever, this is the program for you!


Last, and honestly most importantly, it is about commitment. The commitment you made to yourself when you decided to trust us with your health, nutrition and fitness goals. This commitment is what tells us that you are ready and willing to make the commitment to your health and fitness. Not only for 4 weeks, 8 weeks, but for life.


Putting Your Program Into 5th Gear


Your workout & nutrition programming should focus on making small, manageable changes in your lifestyle over the course of weeks, months and even longer. It's a long-term habit-based program focused on not only monthly progress, but life long results.


But there are times when it's ok to crank up your focus for faster results. This is where we have to accelerate our healthy habits and in turn, your progress. It’s for when you want to make your body transformation and even health, a top priority in your life over a shorter amount of time and kick ass with your workouts and diet.


As we start to crank up the workout intensity in your program, we are also going to crank up the nutrition intensity! But wait, hang on for a second… we are not actually going to do anything different than we do in your normal nutrition programming.


When we have months or years to build our habits, we gradually work on them all over time adding 1-2 habits at a time. But for the next several weeks though, you are going to sharpen your focus like a laser beam and compress them all into our Rules For Success.


Because this is an 8-week program, we don't have that kind of time, so we follow all the rules at once. They are simple, not necessarily easy, (I hope you don't expect easy for maximum results in 8 weeks), but these are fail proof steps (yes fail-proof!) to help you reach your goal and for life-long success!




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