Frequently Asked Questions

Day One Fitness Program© Frequently Asked Questions

What does the Day One Fitness Program© entail?

This 4 week program starts with a simple 5 minute workout.  Each day, workouts become progressively longer and focus on cardiovascular endurance, muscular endurance, and mobility.  There are rest days built in every few days.  You will receive an email with a link to your workout each day that includes instructions, tips, and motivation support.  Your workouts can be streamed from your laptop, tablet, or phone anywhere you have internet access.  Your final workout on day 28 will have you completing a 20 minute, total body workout.  You can count on lots of instruction on good form with an emphasis on safety and proper progression.

What if I have never exercised before

We highly recommend talking with your health care provider before beginning an exercise program of any kind.  This presents a great opportunity to take stock of your overall health as you begin to embark or continue on your journey of a healthy lifestyle.

Should I get medical clearance?

Again, we highly recommend talking to your health care provider before starting an exercise program.  You will also be required to sign an informed consent which includes the risks associated with exercise.  They are rare, but it’s always best to be safe and take the necessary precautions.

What will I need?

Each day you will get an email and it will tell you what you will need for each workout.  For the most part, you will need comfortable clothes, water, and a safe space to move around.  There are some workouts that have hand held weights, but it’s always optional.

What if I have to miss a day?

You will have access to the program for 60 days after purchase so if you have to miss a day, you can decide what works for you.  You can complete the day when you are ready or skip it and move on if you think that is best. It will be up to you.  We always recommend doing your Day One Fitness Program© workout in the morning, so that busy days don’t leave you forgetting to workout. If your workout is done in the morning, you can’t “blow it off”.  If you miss a day due to illness or injury, make sure to use good common sense.  Speak with your health care provider if necessary. If you experience a prolonged injury or illness, you can contact us for an extension on access.

What if I don’t have fitness equipment?

No problem. You can still participate.  No equipment necessary.

How much does it cost?

The Day One Fitness Program©, which is 28 days long, costs $29.00 U.S. dollars.

What is the Day One Fitness Program Guide?

We have developed a written tool that can help you track your exercise and help with accountability. It also includes tips and motivation support.  It can be used with the Day One Fitness Program© or as a stand alone tool.  Visit our website to purchase and download the guide.

What if I get sick or injured?

Unfortunately, this does happen and you might need to take a day or two off from exercise.  You must listen to your body and take time to rest when you are ill.  Luckily, you have access to the entire program for 60 days after purchase so even if you have a small interruption in health, you can pick up where you left off or even backtrack a few days if you need to.  In theory, you could start over and run through the entire program three complete times if you wanted to!

Will I lose weight?

The Day One Fitness Program© may help you lose weight, however, good nutrition practices will be necessary to do that too.  Weight loss, in healthy individuals, occurs when more calories are burned than are consumed.   While weight loss may occur, there is no guarantee.  However, there are dozens of other health related benefits of exercise beyond just losing weight.

Do I have to do the warm up and cool down?

We realize time is always an issue for busy people and cutting out the warm up and cool down is a way to condense your exercise time.  However, we strongly recommend doing the warm up and cool down.  They serve important roles in preventing injury and getting the most of the Day One Fitness Program©.

What if I am experiencing muscle soreness?

You may experience some muscle soreness from exercise, especially if you are new to it.  However, pain and soreness are not the same thing.  If you experience any discomfort that is out of the ordinary, you should consult your healthcare provider.  The Day One Fitness Program© is meant to be completed at a moderate intensity as you build a base of fitness.  When doing so, muscle soreness is normal 1-2 days after your exercise session. High intensity exercise that causes severe muscle soreness is not recommended as part of this program or for anyone new to exercise.  Monitoring your exercise intensity is extremely important to prevent excessive muscle soreness and injury.

Monitoring your exercise intensity using RPE (Rating of Perceived Exertion)

Rating of perceived exertion is a method by which to track how you are feeling while exercising. It is related to how hard it feels, or the exertion you perceive. It is important to make sure you do not over exert while exercising.  The Day One Fitness Program© is a first phase for those getting started and it is recommended not to exceed an exertion rating of 7 on a scale of 10.

What if I have technical problems?

If you have any issues with your purchase, emails, video streaming, or otherwise, us contact via email at laura(at)

What do I do when I complete this program?

That is a great question!  Hopefully you have learned many new skills and gained the confidence to start to use some of what you have learned in your own exercise sessions.  We hope to develop a phase II to this program. It’s currently in the works. In the meantime, start looking for other activities that you enjoy or local resources that might work for you.

What if I have a friend or family member who could benefit from the Day One Fitness Program©?

Contact us and we can give you a referral code for them to use! laura(at)

What is your refund policy?

All sales are final.

Can I download  the videos to my device?

At this time, videos are not available for download.  However, we are exploring the idea of making videos available for download with a small additional charge per video.