Endure

A 6-week strength based program to help increase strength & endurance. 

A different training style each week to keep you engaged and discover some of the different ways we can challenge our bodies. 

All workouts are now all available on the app or, can be purchased as a one-time package that will grant you life-time access to the Endure program. 

3 of the workouts will be full body focussed and 1 will be a core/ mobility session. 

Week 1 for example, will have 2 of the workouts geared a little more toward the lower body and 1 toward to upper body. Week 2 will switch. We will have 2 workouts geared to the upper body and 1 toward the lower body and it will alternate again from there. 

A brief (and biased) review - From myself!

In all honesty, I wasn't expecting any "results". This is pretty much the way I've trained for a long time now. As I mention in the program overview video; I don't just do this. I teach 2-4 fitness classes a week (I don't count these toward my training as I don't physically do the FULL class with them but I am up and moving), I *try* to swim 1-2 x a week - like proper hard swim where my hair gets wet ;), I have a dog that I walk for 30+ mins most days and I have 2 young kids that keep me busy. Considering all those things, the *only* thing I have changed in this last 6/7 weeks since starting the Endure program, is that weekly core session. I seldom incorporate "core" exercises into my usual workouts as our core is constantly working during strength training. I added them in mainly because people tend to like and "expect" it. 

However, what I have noticed is; I feel incredibly strong in the pool. My shoulders feel completely solid in their joint (I am pretty hyper mobile in those joints), my backstroke (my nemesis) feels almost easy and I've even had comments that I am looking "Strong & even" in the pool. 

The thing I was most excited by though, is that my umbilical hernia doesn't pop out anymore! 2 babies, 2 c-sections has left my abdominal muscles a little stretched. I experience no pain, but if I do any heavy lifting/ harder core work, there would be a noticeable bulge above my belly button that I would physically have to push back in! 

Post baby #2 (3 years ago), I was back to (intense) activity too soon. I didn't rehab myself well enough, or start gentle enough. So you will notice, the core days, from the outside perspective, don't look "hard". I can assure you, they are *mostly* all hernia/ diastasis friendly, and this by no means too easy. The last 2-3 weeks, I've noticed that I don't have to "push" anything back in. I think I  might do the program again ;)

This 6 week program will focus on building strength, endurance and building good habits. 

Hopefully by the end, you will feel strong, more mobile and [hopefully], have less ache/ pains day-to-day. 

Bearing in mind, it is "only" 6 weeks. You can absolutely make some gains, but in the grand scheme of things, it isn't that long of a time period. Who knows, perhaps there'll be a longer "Endure 2" one day ;) 

How Do I Join?

You need my app! Please ensure you use my link at the top of the page, or via my instagram @h.d_wellness

There is a 7 day free trial for you to take advantage of before you fully commit. A monthly plan is $14.99 or save and purchase an annual pass for $99.99. Prices are in USD. It works out to ~$19/ $130 CAD or 10/80 GBP.

You will get access to all of my content, PLUS access to 1000s of other fitness and nutrition experts.

What will I need?

Not too much. I only have a small selection of weights. Occasionally, I will use bands or a yoga block, but all of these things are optional. For a lot of it, even bodyweight would be fine. If you do have gym access, that's awesome. The workouts can be downloaded and you can take me along with you as your personal trainer in your pocket!

Schedule

Workouts are now all available. I suggest trying to stick to some sort of schedule. For example, I did & uploaded these workouts on Monday, Wednesday, Friday and Sundays were our "core/ stretch" days.  This is just what works with my life. Feel free to adjust the schedule to suit you, but try to have a day off the weights in-between where you can. Workouts are between 25-40 minutes long, but don't let that short time-frame fool ya. They will absolutely be effective! Be sure to take some active rest too; such a yoga/ a light cycle or swim etc.

Do I Need Additional Workouts?

Not necessarily "a workout", but bear in mind, this is purely strength training. Strength training is awesome. It helps our bone density, boosts our immune system, helps you feel indestructible, among many other things. BUT, it does not count towards cardiovascular health, despite how breathless and challenged you feel mid-workout. 

The Canadian Heart & Stroke foundation recommend 150 minutes of "heart rate raising" activity per week- that's approx 20mins a day. 

If cardio is not your favourite, "just" a walk is perfectly acceptable. There is a lot of research and science backing up the idea of the 10,000 steps a day, so perhaps that could be your goal. There is also a low intensity cardio workout on my app that is also beginner friendly too. 

Is It Adaptable?

Yes. Each week I will do my best to provide an overview video of what you can expect. That will include "how-to's" for the week and modification options for some of those common moves that can cause issues for some injuries or to accommodate pregnancy. 

Community/ Support

There is a community section in the app where you can connect with me/ other users. Reviews are very much appreciated as they help me improve. Feel free to tag me in your workouts on social media, I love to see how you're getting on. If that's not your thing, you can absolutely share with me or ask me questions privately too.

Nutrition

This ain't my area of expertise. I have a sound knowledge, but its not my main field. If you need support in this area I have several contacts that I can connect you with. Alternatively, there is some info in other sections of the app.

To keep it very basic. I simply focus on my protein intake. I found it very helpful to track my meals for a week or so using another app (my fitness pal), and it highlighted;

 1. how much I tend to overeat on "little things" like nuts for example. Very "healthy", but ultimately calorie dense for a small amount. It can add up fast. Throw a cookie (or 3) into the equation and I'm easily over my calorific "needs" for the day and seeing zero progress :D

2. How little protein I was consuming compared to what "I need." 

So now, I try to focus on a good amount of protein at every meal and a snack. There are many online calculators to help you determine your individual dietary needs for whatever your goal is. It doesn't necessarily only have to be for weight loss.

Lets Talk Music

Sigh. My biggest peeve. I love all things music (except country. you can keep that.) However, there is a lot of legalities surrounding music use online. I, of course, don't want to open myself up to any issues. So, I've tried my best to only use copyright free stuff/ generic background stuff. 

With this in mind, there is the odd explicit word (or 10) that sneaks in. The majority of the music will be family-friendly incase that's not your thing or you have little ones around. Please bring up any issues relating to this privately first. 

Pretty sure that's it.

Let's stronger together!

Hannah