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First Steps Home Fitness (Phase 1 – Chair Version)

Original price was: $60.00.Current price is: $15.00.

First Steps Home Fitness Phase 1 (Chair) is the ultimate exercise program for beginners who want a slow, gentle start from the comfort and safety of their chair.  You will make exercise a habit while learning and implementing the basics to help you develop a strong foundation in as little as 2 minutes a day, with minimal equipment.  Take control of your health and wellbeing today!

Program Details

Chair Phase 1 focuses on making exercise a sustainable habit, improving posture, developing strength in your core and other weak muscles, creating more flexibility in major joints, and increasing endurance and energy levels.  We will emphasize posture and joint mobility as we strengthen weak muscles and stretch out tight ones related to a modern-day, more sedentary lifestyle.  We will explore simple, safe exercises so you can feel confident and empowered in your fitness journey.  This entire program is done from the comfort and safety of any stable chair in your home.  Rest assured: if you are unhappy with the program for any reason, request your money back within 90 days of purchase and receive a full refund! Scroll on for sample videos, list of equipment, and FAQs.

 

Program Includes:

  • 30 days' worth of video routines
  • 2 minute express options for every single routine
  • 8-11 minute full-length exercise routines
  • Optional daily mindset coaching to make exercise a habit
  • Modified exercises specifically designed for the chair
  • Supplemental PDF handouts to enhance your experience
  • Flexible options to fit any schedule
  • Entertaining, motivational banter
  • Go at your own pace
  • Lifetime access - repeat as often as you'd like!

 

Sample Videos:

Below are two sample routines from the program as well as the Welcome and How to Navigate This Program videos. Please feel free to check them out to get a feel for what this program is like. =)

 

Equipment Needed:

  • Sturdy chair that you can sit in
    • Feet can be flat on the floor (or you can use a sturdy stool)
    • Chair does not roll or move
    • Ideally no arm rests (but if this is all you have or you only feel safe in chairs with arm rests, please use the arm rests)
  • Tennis ball or other massage device (not needed until Days 29 and 30)

 

Workout Anywhere

No gym required. My programs are designed to be completed from the comfort of your own home.

Meet Your Fitness Goals

Whatever your fitness goals, my programs will help you achieve them in a safe, sustainable way.

90 Day Refund Policy

If you are unhappy with a program for any reason, request a full refund within 90 days of purchase.
These are some frequently asked questions about the program.  I will update this section as more questions come in!

How Long Are the Routines?

  • Each full-length video is 8-11 minutes long.
  • There is also a 2 minute express video for every single routine.  Each day you can choose if you want to do the full-length or the express!

 

How Long Is Phase 1?

Phase 1 is 30 days long if you do one video each day.  If you skip days, it can take longer.

  • It’s important to emphasize that you are a HUMAN and not a machine!  You are busy, and life happens.  Just do your best to show up and complete the program at a pace that works for you.  It’s totally fine if this takes more than 30 days to complete!  Try your best, but don’t ever beat yourself up.  Be kind to yourself.  Celebrate the small wins.  =)

What Should I Expect Each Week?

Every day, you will have an exercise routine and a mindset coaching section.  The mindset coaching is optional but it’s wonderful for making the necessary mental shifts towards exercise as a habit!

Week 1 is an introductory week where we learn the basics. We start practicing cardio, strengthening, and flexibility exercises and stretches while learning everything you need to know about posture from head to toe.

Weeks 2-4 focus on improving posture, strength, stamina, and flexibility.  We will first learn how to stabilize our joints and muscles for proper form.  Then we will build on this foundation with mobility exercises to strengthen weak muscles.  The stretches will increase flexibility in the places where we store most of our tension, stress, and pain.  We will also work to improve our cardiovascular endurance and heart health through bodyweight cardio exercises.

  • Each week, you will have 2 days of cardio, 2 days of upper body strengthening, 2 days of core strengthening, and 1 day of flexibility training.

The last two days of the program explore self-massage in our upper and lower body muscles and fascia to help decrease pain and tension and improve flexibility.

 

Should I Do More Exercise Outside of This Program?

The most important thing is to build  daily habit of exercise.  Just doing the videos and nothing else will help make this a habit for you.

With that being said….more movement is always a good thing!  I encourage you to engage in activities that you enjoy.  If you like bowling, doing yoga, playing active games, riding your bike, dancing, etc., try to find a way to incorporate it into your life in a fun, fulfilling way.

For ideas on how to fit more movement into your life, read this article here: How to Fit More Movement Into Your Life

 

What If I Become Sick, Sore, or Injured?

If you are…

  • Sore: Sometimes when we exercise, we can develop soreness in our muscles that may linger for several days.  If you are still sore and scheduled to do a routine that involves the sore muscles, take an extra day or so off until the soreness goes away.  For example, if your shoulders are sore from a previous workout and you are scheduled to do Upper Body again, take a day or two off until the soreness in the shoulders is gone.  In the meantime, something simple like walking or stretching is a great way to stay active!
  • Sick: Take as many days off as you need to until you are no longer sick.  You should not do moderate or strenuous exercise while sick.  Light exercise like stretching and walking may be okay while sick, depending on your illness.  Consult with a doctor to see what you can and cannot do while sick.
  • Injured: If you experience an injury while doing this program, do not do any routines involving the injured part of your body until you see a doctor and get medical advice on how to proceed.

 

What Can I Do if the Website or Videos Are Slow?

If the website and videos are taking a long time to load or keep pausing, try some of the following tips:

  • Close all your other internet tabs.  Having multiple tabs or windows open for your internet browser can slow down your computer and make other websites take a longer time to load.
  • Close other programs and applications on your computer.  If your computer has multiple programs open, it has to use power for multiple things and can create slowness across the board.
  • Try another browser.  For various reasons, your current browser may not be working properly.  Try another one such as Google Chrome, Microsoft Edge, Mozilla Firefox, or Safari (Apple).
  • Try clearing your cache.  If the above three options are not working, try clearing your cache on your preferred internet browser.  This article here explains what cache is and how to clear it for optimal computer performance.
  • Check your internet connection.  If none of these options are working, you may have a weak internet connection.  Wi-fi is not as strong as using an ethernet cable, so you may want to connect your computer to your internet router through an ethernet cable.  Another option is to restart your internet router.

How Can I Watch the Videos on My TV?

As of right now, the platform I host my videos on does not have the capability to cast videos to your TV.  However, you can connect your phone or laptop to your TV through an HDMI cable.

Here are some links to purchase HDMI cables for various devices from Amazon (you can find these cables in other large stores as well):

**Please note: Due to technology variations among different devices, the above cables may not be compatible with your specific device.  Always check the specifications to see if they are compatible with yours!  You can also search the internet for “_____ HDMI cable.”  Fill in the blank with your device name!

 

What Can I Do After the Program Is Over?

Keep exercising!  If you enjoyed this program, I strongly encourage you to check out First Steps Home Fitness Chair Phase 2 or my other at-home programs.

 

If you do not see an answer to your question, please send an email to mary@maryarcierofitness.com and I will be sure to get back to you as quickly as I can!