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New to Nourish Move Love? Start Here

Whether you’re a beginner just getting started on your fitness journey or a seasoned athlete looking to take your strength gains to the next level – I have a workout plan for you. This is your guide to everything you need to know about the Nourish Move Love workout programs, including which program to start with, how to progressively work through the programs, and trainer tips and tricks to stay consistent.

No matter what your fitness level is, how much time you have to work out, or what equipment you have available, I’m here to help you find the perfect workout program for you.

As a certified personal trainer with over a decade of experience training women, I believe the best way to build strength and stay consistent with your workouts is to follow a plan. Following a workout plan can help you stay consistent, ensure balanced training, and maximize results.

If you’re new to Nourish Move Love, there are two main methods for following my workout plans:

1. Jump on my email list. I share weekly workout plans in my email newsletter every week. This is a great option if you are motivated by community support and enjoy having more variety in your workout routine.
2. Work through a signature program. I release two signature programs a year. Each program has a slightly different focus to cater to different fitness levels and goals. This is a great option if your goal is progressive overload, or building muscle.

There are five main categories of workout programs I offer:

1. Signature Workout Programs
2. Bodyweight Workout Program
3. Pregnancy Workout Programs
4. Postpartum Workout Programs
5. General Workout Plans Library (here you will find all of my workout plans in one place; including my ‘non-signature’ workout plans like my Barre Pilates Workout Plan, Strength and Running Workout Plan, 4-30-10 Training Method, 3-2-1 Training Method, 3-2-8 Training Method, 4-1-1 Training Method, Deload Week and more).

More information about each program is included below to help you decide which program is appropriate for you and your fitness goals.

What Signature Program Should I Start With?

My signature programs include modifications for all fitness levels. But the intensity level increases with each subsequent program.

This is the order I recommend following as you progress through my signature workout programs:

1. Beginner Workout Plan
2. Strong 20
3. Stronger 25
4. SplitStrong 35
5. Perform 20
6. Build 30
7. MetCon 100
8. HIITStrong 35

Each program should be repeated x2-3 times (making each 2-week program a 4-week or 6-week program).

This encourages progressive overload (or muscle growth) as it allows you to gradually increase the intensity or volume of your training over time, leading to improvements in strength, endurance, and overall fitness.

Beginner Workout Plan

The Beginner Workout Plan is (as it states), a great place for fitness beginners to start low impact strength training at home. I actually created three versions of the beginner workout plan:

1. Beginner Workout Plan for 3 Days A Week
2. Beginner Workout Plan for 4 Days A Week
3. Beginner Workout Plan for 5 Days A Week

I truly believe the best workout plan is one you can stick to, which is why I designed this beginner workout plan to be accessible and achievable. You can scale this plan up or down to realistically fit your personal training goals and time you have available.

Strong 20

Strong 20 is my most popular program. It’s also the program I recommend most people start with if they have been strength training prior to starting my workouts. This program is a great introduction to strength training, or come-back program if you’ve taken some time off (I personally filmed this entire program around six months postpartum).

• Fitness Level: Beginner-Intermediate
• Length of Workouts: 20 Minutes
• Equipment Needed: Dumbbells
• Program Focus: Functional Strength Training

Stronger 25

Stronger 25 builds off Strong 20 by adding an additional focus on the core and more complex movements. Each Stronger 25 workout includes a 5-minute ab burnout at the end of the workout.

• Fitness Level: Intermediate
• Length of Workouts: 25 Minutes
• Equipment Needed: Dumbbells
• Program Focus: Strength and Abs

SplitStrong 35

SplitStrong 35 is a true split training program, which means it focuses on different muscle groups each day (alternating push muscles and pull muscles). This is a great program to choose if your goal is muscle hypertrophy, or muscle growth.

• Fitness Level: Intermediate
• Length of Workouts: 35 Minutes
• Equipment Needed: Dumbbells
• Program Focus: Strength-Focused Split Training

Perform 20

Perform 20 is my performance-based strength training program. This program is designed to help you better perform your daily tasks, both inside and outside of the gym. This is also my first program to include pull ups, which I consider an essential exercise for women.

• Fitness Level: Intermediate-Advanced
• Length of Workouts: 20 Minutes
• Equipment Needed: Dumbbells and Optional Pull Up Bar
• Program Focus: Performance-Based Strength Training

Build 30

Build 30 is a muscle-building workout program, designed to increase muscle strength and definition through a combination of compound exercises and isolation movements. Each workout also includes a 30-rep challenge, which is a great way to measure progress over time.

• Fitness Level: Intermediate-Advanced
• Length of Workouts: 30 Minutes
• Equipment Needed: Dumbbells
• Program Focus: Muscle-Building Strength Training

MetCon 100

MetCon 100 is my high-intensity metabolic conditioning program. This program is full of compound exercises that will challenge your total body strength and cardiovascular endurance. Each workout challenges you to complete 100 reps of a specific exercise to build both physical and mental strength and endurance.

• Fitness Level: Advanced
• Length of Workouts: 35 Minutes
• Equipment Needed: Dumbbells
• Program Focus: Metabolic Conditioning

HIITStrong 35

HIITStrong 35 is my high-intensity strength and HIIT program. This dumbbell HIIT program is designed to push your heart rate into the fat-burning zone during every workout, making it a great program if your goal is to increase endurance and lose fat.

• Fitness Level: Advanced
• Length of Workouts: 35 Minutes
• Equipment Needed: Dumbbells
• Program Focus: HIIT Training

Bodyweight Workout Plan

Zero 30 is my bodyweight workout plan. This is the perfect program to follow if you want to build strength and endurance at home or on the go without access to equipment.

• Length of Workouts: 30 Minutes
• Equipment Needed: No Equipment/Bodyweight Only
• Program Focus: Bodyweight Strength and Cardio

Pregnancy Workout Plans

My pregnancy workout plans were created to help moms who were active pre-pregnancy find safe and effective ways to build and maintain strength up until labor.

I offer three free pregnancy workout programs designed to fit the unique needs of each trimester of pregnancy:

1. First Trimester Workout Plan (Week 1 – Week 12): Many of the first trimester workouts look similar to workouts you may have been doing pre-pregnancy, with some modifications to decrease core pressure during ab exercises. In this plan, you’ll find options for high or low impact cardio as well as pregnancy-safe ab and pelvic floor exercises.
2. Second Trimester Workout Plan (Week 13 – Week 26): The second trimester is the point in pregnancy where many women find modifications necessary to accommodate a growing baby and shifting center of gravity. So you’ll see lots of options to modify intensities based on how you’re feeling. Several pregnancy safe ab exercises are included in this program as well.
3. Third Trimester Workout Plan (Week 27 – End Of Pregnancy): The third trimester pregnancy workout plan includes more modifications as your pregnancy progresses. This includes accommodations for pregnancy symptoms like symphysis pubis dysfunction (SPD), pelvic girdle pain (PGP), and sciatica nerve pain. Additionally, this third trimester pregnancy workout plan includes stretching and yoga workouts designed to prepare your body for labor and delivery.

Postpartum Workout Plans

My postpartum workout plans were created to help women return to exercise after pregnancy. These programs start by addressing the deep core and pelvic floor and progress to include low impact and functional strength training exercises.

I offer two free postpartum workout programs designed to help moms return to exercise after pregnancy:

1. Diastasis Recti Repair Program: Most women will experience some degree of abdominal separation (diastasis recti) during pregnancy. This deep core and pelvic floor program was designed in partnership with a pelvic floor physical therapist to heal diastasis recti at home. I personally started the beginner versions of these exercises at around 2 weeks postpartum. I recommend all women who have been through pregnancy work through this program at least once – whether you’re 6 weeks or 6 years+ postpartum.
2. Postpartum Strength Workout Plan: Once you are cleared for exercise, this is the program I recommend progressing to (typically 6 weeks postpartum). In addition to core repair and pelvic floor exercises, my postpartum workout plan adds in additional strength training and low impact cardio exercises. After completing the postpartum workout plan x2-3 times, you can progress to my Strong 20 program.

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