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How I’m Finding Time to Work Out Multiple Times Each Week

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bench press workout

For a number of years, exercise was a priority in my life. I grew up in a home where physical fitness was always encouraged and I went into marriage with the goal that I wanted to continue to make physical fitness a priority.

While I had periods of time where I didn’t prioritize it as much as I should have, but for the most part, I was always doing some sort of exercise plan — whether it was P90X, The 30-Day Shred, Pilates, running, using the elliptical, or even just walking on the treadmill.

But last year, after reading The Adrenal Reset Diet and Trim Healthy Mama, I realized that I needed to give my body a lot more grace and not push myself so hard. This meant not only what I was nourishing my body with, but also in getting more sleep, not packing my schedule so full, allowing a lot more margin in my life, and not setting such ambitious goals at the expense of my health.

These books plus many other things inspired my Year of Rest this year… which has been such a good thing. But while I told myself that not pushing myself with exercise was to “take care of myself”, it actually was having the opposite affect.

Even though I had cut way back on my outside commitments, even though I was getting a lot more sleep, and even though I was doing a much better job of taking care of myself, I wasn’t feeling energetic. Instead, I realized I was feeling lethargic and tired. And I knew it was because I wasn’t making exercise enough of a priority. 

But I was really hesitant to consider doing anything about it because I wanted to honor my commitment to a Year of Rest and, in looking at my schedule, it felt like if I were to add time in for more exercise, it was going to eat into my margin time.

So how did I end up making exercise a priority and find the time to work out for an hour and a half multiple times per week? Well, here’s what I did:

1. I Recognized I Needed to Make it a Priority

Jesse had been worried about the lack of exercise in my life. For those of you who know him well, you know he is really into fitness and healthful living.

He works out faithfully almost every single day and we have an amazing gym in the garage with all sorts of equipment that he has slowly gotten — after lots of research and study on what the best equipment and workout training programs are. He loves to read articles, books, and magazines on fitness. He loves to study the best diets and workout plans and supplements to take. He is always investigating new fitness theories and listening to the latest weight-lifting podcasts. And he loves nothing more than to find someone else who is passionate about fitness to discuss all of his findings and research with.

As such, you can imagine that he has gently encouraged me to make fitness more of a priority. He never pushed me. He never shamed me. He just quietly suggested I consider making it more of a priority… because he knew it would make me feel better.

working out in a weight room at home

I wasn’t ready to hear what he had to say for the first few months after I stopped regularly working out. I came up with excuses. I told him I needed to be kind to my body and give it a break.

But finally, after I had mentioned multiple times how I felt lethargic and tired, he knew he needed to motivate me. So one day in February, he and our good friend, Brian (who works for us full-time and works out with Jesse every day), came and told me that they really wanted me to start feeling more energetic. They saw how I was making self-care a priority in so many other areas and they felt like this was an important area, too.

Because they were both so kind and gracious about it and because they’ve both earned the right to speak into my life — even when it means saying the hard things — I listened. I told them that I really did want to start working out, but I was struggling to figure out when and how to make it happen.

2. I Asked For Help

It wasn’t enough for me to recognize that I needed to make exercise a priority; I also needed to make a plan of action for how I was actually going to make it a priority.

In order to do that, I needed help. 

I went to Jesse and asked him to help me put together a workout routine. He was thrilled to do so! In fact, I realized that I kind of made his month by doing so. I was not only stating my needs and asking for his help in an area that he’s really good at, but I was asking him to do something for me that he’s crazy passionate about.

Almost immediately, I could tell that it meant so much to him that I would come to him and ask for his expertise in area that he’s spent years of his life researching. I realized that I’d never really shown much of an interest in this topic that he is SO into and it helped me get a better peek into his world by me wanting to have him help me come up with a workout plan.

Jesse’s never one to do things halfheartedly, so he spent quite a bit of time researching options, asking me what areas I wanted to work on, taking body measurements, analyzing my current activity and strength level, and then devising a detailed plan.

I was so touched by how much effort he poured into this project and how much he wanted to set me up for success. In all honesty, I never realized that one of the side benefits would be getting to see my husband show so much love and care for me in this way.

thinner leaner stronger book

Note: Jesse used a lot of the ideas for the workout plan he put together for me from the book, Thinner, Leaner, Stronger. I haven’t read it yet, but I’ve looked through it and am hoping to read it soon. He has found a lot of the ideas and suggestions from this author to be very helpful.

3. I Committed to Be Accountable to Others

Asking for help is a great first step to get started, but I knew I needed to do more if I was actually going to do this for the longterm. So, I took a big leap out of my comfort zone and ask the guys if I could start working out with them every day.

Now, that might not seem like a big leap to you (especially if you’re not an introvert who would much prefer to do an exercise DVD by yourself with the door shut), but for me, it was putting myself out there in a very vulnerable way. I knew both of them were lifting a lot of weight at this point and I was going to be coming in as a complete newbie. I knew I’d feel embarrassed that I couldn’t lift much and didn’t know correct form. I knew they were going to have to spend a lot of time helping and teaching and coaching me.

But I also knew I couldn’t do this on my own. If I was actually going to follow through with the plan Jesse created for me, I needed to be accountable to other people.

So every day, at around 10:30 a.m., the kids start in on their independent homeschool work, we go out to our “garage gym”, we turn up the music, and we work out for the next hour and a half.

Have I had moments when I’ve felt uncomfortable and conspicuous? Absolutely! Especially in the beginning, I’d get frustrated that I couldn’t seem to get my form correct and I was embarrassed at how hard I had to work to lift what seemed like a small amount.

Little bit by little bit, though, I am loving it more and more. I’m realizing that I’m so much stronger than I think I am and I’m actually really started to look forward to the workouts. I feel jazzed when I push myself hard. I feel excited when I surpass last week’s personal best. And the guys have been SO encouraging to me along the way — cheering me on, pushing me to do my best, and not letting me give up.

Strong workout app on iphone

Note: Jesse set up my whole workout program in the Strong App. This app is so great as it allows you to track the exercises, the weights, and the reps. It gives you rest time in between sets, tells you when you beat your personal best, and makes it so much easier to stay organized and know what you’re supposed to do each workout. I’d highly recommend it!

4. I Re-Arranged My Schedule

It’s often been said that when there’s a will, you can usually find time to make a way. And that’s what happened here.

I had told myself I didn’t have time for a long workout each day, but I realized that it wasn’t that I didn’t have time, it was that I was choosing to spend my time on other things.

Making working out a priority meant that I had to rearrange my schedule and our family’s schedule. Jesse and I talked about it and knew that it was worth it. I cut back on some of my business commitments, we moved some things around in the morning and afternoon, and I just committed to make it a priority for this season of my life.

Here’s what I discovered: I’m pretty much getting just as much done and it’s not hurting our daily schedule at all because now that my work time is shortened, I’m more focused and productive during it! Isn’t it amazing how that happens? It’s like the work expands to the time we have allotted for it!

I also have a lot more energy as a result of working out, I’m sleeping better, I’m motivated to eat better, and feel like I have more balance in my day. Instead of spending most of my day sitting and working on the computer and sitting and homeschooling, I have an hour and a half in the middle of the day devoted to physical fitness — which makes me feel so much better!

Best of all, I’m doing this with my husband. So it’s something fun and different we’re doing together — and we both love the camaraderie we feel in doing this together!

All of this contributes to me feeling happier, healthier, and more confident. This, in turn, gives me more energy, which makes me more productive. So you see, while it might seem like a lot to be “giving up” an hour and a half of my day to working out, the truth is that I feel like I am gaining so much more in my life (and not just when it comes to muscles!) than I’m giving up. And it’s been totally worth the time and effort invested!

women workout outfit tank and leggings

What are YOUR favorite ways to exercise? How do you find time to fit it into your day? I’d love to hear!

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  • Jenni says:

    I love this post. Love it. I have been realizing almost the same thing lately – we all have commitments, but when it comes down to it, time is just like money in that we have choices in how we spend it (at least the free parts). If you have a limited food budget, then the choices you make with your money matter that much more – I don’t want to waste it all on junk food, so why do I spend my time on things that don’t yield me the greatest benefit? Thanks so much for sharing your experience. I went for a walk tonight with my kids, but I’m hoping to start my first intense workout tomorrow (though it will be an introvert video in the basement! :)).

  • Candace Bright says:

    I loved this too Crystal! Got back from my first full blown doctor’s appointment for me today (not for pregnancy or taking kids) and she told me that tiredness wasn’t an excuse to not work out, it was a reason TO do it! I’m getting back into my online program tomorrow, but I love how this post reinforced the point that time spent working out well isn’t ultimately time wasted! Thanks for opening up about this!

  • Tammy says:

    We walk daily at the park. It’s a great stress-reliever. I bought a treadmill today because I need a little more walking time and figured I could get it in more if it was in my home. 🙂

    Thanks for the encouragement to just do it!

  • Cindy Gray says:

    Tell Jesse to check out ATHLEAN on youtube. FYI the guy may curse here and there.

  • Sherri says:

    Love this post! Thanks for the encouragment. Question……I can’t find the strong app in my iPhone app store. Do you know the name it would be listed?

  • Theres says:

    I found a few classes I like at my gym and committed to going each week. My grocery store is on the way, so I plan my shopping trip on the same day as one of the classes. The other day, I carpool with a friend.

    I have started walking with friends to socialize rather than sitting and eating. I also multi-task. I use free weights at home while listening to a sermon or watching TV.

    Also, my health insurance will reimburse me if I visit the gym a certain number of times in 6 months. This is a big incentive to go. My gym membership is practically free.


    • Oh! I love that your health insurance reimburses you… so cool and motivating!

      • Theres says:

        I would encourage everyone to read the fine print in their policy or call their insurance company. Many insurance companies do this- they’d rather pay for prevention than cure. I certainly prefer that myself.

    • Kara says:

      Thank you for posting about insurance reimbursement- just looked it up and my insurance company does reimburse! Yay!

  • Traci says:

    Your husband sounds like mine! He love fitness and weight lifting. I’ve always been active without setting aside time to exercise…until I hit 32. I caved and started going to the gym with him and following the detailed meal plan he put together for me. Wow. Great results. I felt so much better! It’s amazing how great eating right and exercising can make you feel. Every day that I don’t lift weights and exercise, I can feel. I’m more tired, groggy and just don’t feel as great. Weight lifting is addictive in a good way because when you do it, your body feels good. Now we work out together at home and I love it.

  • Amanda Kintz says:

    I love this and am convicted by it. My husband is a personal trainer and I’m an RN with a huge interest in traditional nutrition (think nourished kitchen). He has been asking me to work out with him and when I do, I don’t listen very well. When he gives me exercises that push me I get fussy and whiny. Thank you for helping me recognize the joy I am missing out on with my attitude!!! I’ll be sure to remember this. 🙂

    • Yay! I’m glad it inspired you. And my husband will tell you that I’ve had plenty of whiny moments… but by pushing through them, I’ve realized that I really, really LIKE working out!

  • Corie says:

    Last year, I bought a Total Gym Elite from QVC. Three or four days a week, I work out and stretch for about an hour and 15 mins while watching Netflix. I have fibromyalgia and using my Total Gym and stretching lessens the “icky achies”, that constant, annoying achiness that’s characteristic of fibromyalgia. I’m stronger and have greater flexibility which has helped reduced the muscle stiffness I get when I sit, walk, and perform any repetitive motion activities. My muscles are less knotted and I’ve been able to decrease the amount of meds that I need to get through the day. Since Total Gyms are used in physical therapy, I consider my workout to be ‘physical therapy’. I can sit or lay on the bench to do the exercises and the impact to my joints is minimal. I have more energy and a better quality of life.

  • Amanda says:

    Thanks so much for sharing the Strong App recommendation! I love that its free and already has so many moves there to choose from. Sometimes I have no idea what moves I need to do for trouble areas, so this was such a help. Hoping my husband and I can get back into a good workout routine after falling off the wagon after vacation!

  • Julie Crabb says:

    “Fit is the new Skinny- the no BS truth to getting Thinner, Leaner and Stronger” by the same Author is free for the kindle app on Amazon at this writing. 🙂 I just got it!

  • Jessica says:

    I don’t necessarily recommend this, but I knit or crochet while on the elliptical!! I also walk my kids to/from the bus stop. I wear a fit bit. I”m not into hardcore workouts or weight lifting. I just like to move my body. I average 11,000 steps per day.

  • Brittany says:

    This is so encouraging to me, I have a two year old and used to be committed to exercise after be was born, but as he has grown it has been harder to find time where he is not hanging on me or sitting on me while I try to work out, I feel challenged to find creative ways to work out with him. I will definitely try the strong app! Thank you!

  • Great post Crystal. So much truth. Every time I decide not to work out I feel so much worse. I just feel crappy about my day.
    Exercise has only been a regular part of my routine for about 10 years but I’m so grateful that I found it. Running, cardio, strength training, it all makes my life better.
    Our bodies were meant to move. 🙂

  • Along with walking the dog every day, I do a 20-minute workout. Either 5 miles on our exercise bike (it’s completely silent so I can watch TV while I ride), or 20 minutes of strength exercises like squats, lunges, planks… Anything is better than nothing, and I’m amazed at the difference I can see in my body with 20 minute workouts.

  • Krista says:

    It’s so great to hear you are loving the workouts and time with your husband! It’s amazing how a good workout makes you feel drained and invigorated all at the same time. A few years ago, you started a challenge for yourself to workout everyday? or 30 minutes a few days? I’m not sure. I had been running once or twice a week, but I credit that challenge and your daily updates at that time for getting me into the habit of doing a video or weights a few times a week!
    Thanks for being so encouraging and positive!

  • Theresa says:

    I’m reading this while walking on our treadmill! I’ve realized that I also need to make fitness and nutrition a priority. I’ve been eating less than healthy this week and I can tell. I need my salads to function well.

  • Amy says:

    This is a great post. Making health and fitness a priority is so important to quality of life. My husband is a rancher, so he gets plenty of physical activity in his daily work. I have a desk job, so I get up at 4:45 four days per week to workout with a group of strong, encouraging women. We lift heavy stuff and do bursts of aerobic activity. We also focus on eating (mostly) healthy foods. Balance, right?

  • Kathleen Johnson says:

    I had a very difficult time tolerating any exercise due to fibromyalgia and other issues. In January my rheumatologist prescribed warm water physical therapy and I have been doing it faithfully. Then last month I won a 10 day boot camp session at my gym. I decided to try it to see how I could tolerate it. It is at 5am and I’m a night owl but my daughter helps me get up and going. At 57 and overweight, I am easily the oldest and heaviest in the room, but I’m doing very well and tolerating the intense exercise! Of course when the 20 something’s are doing burpees, I’m doing my wall push ups, but I move when they move, and today, day 8, I even won “Camp Champ!”

    All this to say, six months I could not tolerate any exercise and now I can do Insanity (modified!) Warm water physical therapy has been a huge help to me. And I’m going to keep up the morning workouts!

  • chels says:

    I started really working hard at weights and running in January. It was SO hard in the beginning (everything hurt lol) but now I struggle to even take a rest day! I’m 32 and my energy level is through the roof, and I am insanely proud of my new definition- just from lifting free weights and some cardio. This is the first summer since four kids ago that I’m not shying away from being in a bathing suit.

  • AM says:

    I loved this post and the comments about how people are able to make fitness part of their daily lives. I didn’t grow up in a home where fitness was a priority. After some health challenges and some not-so-great lab work at my last checkup, I decided I needed to make fitness a priority for myself. I want my kids to see fitness as daily part of our lives. With my husband’s support, I joined a gym and am using their personal trainer a few times a week. I have learned so much from the trainer and having the accountability of knowing that I absolutely won’t miss a session because I’m paying for it has been life changing. It is expensive, but I feel like we would have ended up spending money on my being ill. And I do think of it as an investment in my health and my kids’ health. I know that I won’t always use the trainer–but I’m hoping that the knowledge I’m gaining and the fact that it is becoming a habit in my life, will be worth it!

  • Jodie says:

    I feel like I don’t have much time for workouts either, so I schedule my workouts first thing in the morning, so I can get them done without interruptions, and have more energy throughout the day. I started using Beachboy’s 21 Day Fix, which is only a 30 minute workout each day, and the nutrition plan is what really gave me my results. It makes clean eating so easy to do & stick with. We have the whole family enjoying the meals. 🙂

  • I love this post! I’ve been running at least one mile, every single day for the past year. It has been really, really hard, especially when I’m sick or tired or sore from the run the day before, but so worth it. It really is all about making the decision to make our health a priority, finding accountability, and then just getting it done. I’m so glad you listened to your husband’s nudging and decided to give it a try.

    • Wendy Briscoe says:

      Ms. Tracy, May I ask you a question. How much wieght loss did you see? Did you see a big difference in your physical appearence by working out every day. I am about 40 pounds overweight but I have a disability and I was just wondering if mild walking would help if I did it every day. Please share your thoughts. Wendy

      • I did not have a lot of weight to lose, so I haven’t experienced significant weight loss. But I have definitely noticed changes in my physical appearance and the way my clothes fit.
        I think developing a daily exercise habit is always a great idea, even if it’s just a mild walk around the block. Something is better then nothing and starting with a slow walk may help you build to something a little longer or more intense.
        You may not see amazing results overnight, but I’m certain if you stick with it you will gradually start to feel better and lose the weight. And for the record, I actually think weight loss should be one of the last things we use to motivate ourselves to workout. I think its much more beneficial to focus on other motivators like how we feel instead. I share more on this idea here:
        I hope that helps. Happy walking! Tracy

  • Chrissie says:

    I go to Orange theory five days a week for one hour. People always ask how I can do that followed up with “it must be nice!” Truth is that it IS nice, and they have the same amount of hours in their day. It’s not easy to workout but it’s worthwhile. I feel it’s an important part of my health and my family is FINE without me for an hour (I have three kids and am a fourth grade teacher) I fought guilt I. The beginning until I kicked that to the curb! Foolish thinking to tell myself making my health a priority is frivolous! I love my strong healthy body and so does my family.

  • Love this post, Crystal! And I can definitely relate! Just over the past couple of months I’ve switched my work outs from lots of cardio and a little strength training to lots of strength training and a little cardio, and I can definitely feel the difference it’s made! I also get up at 5 AM to get in my workouts so they’re done before any of the kiddos wake up. 🙂 You’re absolutely right – Where there’s a will, there’s a way. Thanks for sharing!

  • Lindsey says:

    Our family started with drinking Spark instead of pop/coffee and have taken off from there! Started with Advocare and I’ve been able to finally be home full time with my family and help them with healthy food choices and encouraging family walks or runs. It’s been the best blessing and this was a great post!

  • Christina says:

    This is exciting! I’m glad for you and it’s inspiring to me. I haven’t been fitting in much exercise, even though I have a lot more free time now that school’s out. But, I often feel tired and weary so I know my body is calling for more. I’ve been really rigid about my time for exercise/walking and if I didn’t get it done first thing, then I skipped it completely. I’m going to try walking/working out at 10:30, when y’all do. That will make me feel less alone in this and more motivated. Now I’ve gotta go get the work done so I can “join you” in an hour!! Thanks so much!

  • Darla says:

    Awesome post. I started working out regularly 8 years ago when my four kids were ages 9 to 1. I realized that I had kind of lost myself in motherhood and I needed something just for me. I have done all kinds of things including training for and running two sprint triathlons, running two Ragnars and a half-marathon, weight lifting and spin classes at the gym and finally for the past 4 1/2 years Crossfit. I’ve been through some stressful times in the past few years and I’m convinced that I never would have made it if I wasn’t working out regularly. Like you, I’ve discovered that I am more productive and also a better mom when I take the time to workout. Your post will be so encouraging to others. Thanks for sharing.

  • Amy says:

    I’m impressed that your kids can stay on task for an hour and a half independently! Do you have any tips for working into that? Thanks for sharing your exercise struggles and successes. I’ve been exercising regularly since January (I actually stuck with a New Years resolution, yay!), but it is often difficult to fit it in, and sometimes I have to miss a week or two. I feel so much better when I do it, though.

    • Jen says:

      Remember that her kids are older! An hour and a half is pretty much impossible if you have little ones. I have 4 little ones and I’m just happy if they can play nicely and I only have to pause once or twice during a 25 or 30 minute workout video. Just do as much as you can. Anything is better than nothing!

    • Holly says:

      It helps if you have something the kids look forward to doing while you work out. When I got my grandson at 18 months, he was harder to keep busy that now that he is almost four. I brought out fun toys for him that he could only play with while I exercised. My exercise “classes” are on PBS and each one only lasts 25 minutes. It has been manageable. Now that he is older, he gets to watch something on YouTube on my phone while I exercise. If I skip a day he gets a little aggravated because he doesn’t get his screen time. 😉

  • Brenda says:

    would you be willing to share your workout plan for those of us who need a starting point but don’t have the desire/passion to read a whole book about working out?? :o)

  • Sarah says:

    I just finished your Makeover Your Mornings course and it has helped me SO much as a mom and wife! If you guys (maybe you and your husband team up?) ever publish a Makeover rYour Workout Routine, I would TOTALLY be interested! I try to walk/run, but would LOVE to learn more about fitness and learning how to get fit! I don’t really know anyone that is knowledgable on the subject so I’m not really sure where to start or what to do!

  • Amanda says:

    Could you share with us the plan that Jesse put together for you? I’m interested to know what kinds of exercise/how long/how many reps of each exercise you do?

  • Angela says:

    I love working out with my husband! It hasn’t always been easy, though. It has really depended on my season in life and my goals or insecurities. Like Jesse, my husband (a doc) knows a lot about fitness & health and was absolutely thrilled when I asked to start working out with him again a couple months ago. It means so much to him to workout together, even if we’re not doing the very same thing. It’s also teaching our kids some very healthy habits. 🙂

  • Jennifer says:

    I just saw this post and have to tell you, I love to lift too! My husband got me started lifting with him about 3 years ago after we changed our eating habits and lost more than 100 pounds between us.

    Cardio isn’t necessarily my thing, so this was perfect. I caved and tried the 30 day trial at BeachBody and found a few programs there that I love! (Plus I can mix it up depending on time and mood)

    Women need to know they CAN be strong and not look like a man. Thanks for encouraging and taking the lead!

  • Holly says:

    I find working out in the morning the only way I can get my exercise. My family knows that between 8:00 a.m. and 9:30 a.m. I will be doing Essentrics and Yoga with shows on one of the HD PBS stations. It is the right price and has kept me strong and energetic since 2012. A bonus is that now that we are adopting our nearly four year-old grandson, I have the energy to care for him and play with him and I turned 53 at the end of May. I extol the benefits of regular exercise to everyone!

  • Jen says:

    I became friends with the owner of the local yoga studio that I go to. She shared that she was looking for general help around the studio, and in exchange could take class for free! I open up the studio, sign people in and answer questions.

    It keeps me committed to get up early on Saturday mornings when it’s really easy to sleep in, I get to be part of an amazing community, and I’m getting free class to boot! 🙂

  • Jill says:

    Is this app only available on itunes??? I was just looking on android and can’t find!

  • Darcy says:

    Does the Thinner Leaner Stronger book happen to show you how to do the exercises? From your recommendation it led me to his book “the Year One Challenge for Women”, but it only lists the exercises to do and has no explanations or illustrations. Thanks so much!! You inspired me to do more weights!

  • Dianne says:

    Great post! I have CFS (chronic fatigue syndrome) I’m able to walk my dogs most days and lift free weights. Prior to my diagnosis exercise would cause post-exertional malaise and I would feel horrible for rest of the day and sometimes the next. Now I know (for the most part) my limitations and work within those limits. I miss running but I’m so thankful I can get out most days and walk the dogs?
    I love your shoes! They look really comfy..where did you get them??

  • Anna says:

    Could you recommend any good podcasts to listen to about fitness and health?

  • Andrea says:

    Our local library does not have access for me to check out the “Thinner, Leaner, Stronger” book. Before I decided to buy it, I was wondering what sort of equipment you need for the exercises mentioned in it. I don’t have a gym membership and have hand weights at home, but was wondering if you need access to weight benches, etc.

  • Jamie says:

    Thinner Leaner Stronger Ebook is .99 on Amazon today, did you end up reading it or liking it?

  • Monica says:

    Hi, I might have missed it, but can you tell me the name of the weight equipment on the picture? It so hard to pick the “right” thing. I know nothing is perfect, but it helps to know when someone has used something that has worked!

  • Heather says:

    In January I did a challenge called “the little way” through Revelation Wellness. Started making little changes in diet and did their 10 min workouts for 30 days, along with a bible verse, devo, and journaling questions each day. I felt great after that. I signed up to have access to their online workouts. (Variety of styles and varied lengths. Every workout has an uplifting message full of encouragement, and all great, positive music! I loved it so much that I signed up for training and got certified, now I teach live classes in my area! It’s amazing how my perspective has changed. Now, I love getting up early to move my body in worship and thanks. It’s truly a “get to” instead of have to. I’m stronger, healthier, and full of joy!

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