Comprehensive Wellness – 8 Week Plan

This plan is designed for the true beginner in exercise and wellness. Whether you are looking to lose a little or a lot of weight, or just want to get active and healthier, this plan will get you started. It will start out slow and gradually get more challenging through the 8 weeks.

If you have never exercised or maybe it has just been a long time since you last exercised, this plan is perfect for that scenario. This plan is going to get you moving in the right direction and keep you going. It is never too late to start your journey to wellness.

"Start low and slow", advises Cedric Bryant, PhD, chief exercise physiologist for the American Council on Exercise. Many beginners make the mistake of starting out too aggressively only to give up when they end up tired, sore or injured. "What you really want to do is to develop some new habits that you can stick with for a lifetime," says Bryant.

You will start out doing 15 minutes a day, 3 times the first week and gradually add more time and intensity each week.

What You’ll Need to Follow this Plan

The Wellgevita App on your phone or on your computer.  Your fitness regimen is delivered to your email inbox daily and is also delivered within the app on your device daily.

Resistance Band.  Resistance bands are simple pieces of elastic that create constant tension to stimulate muscle growth and increase the value of your workout.

The best resistance bands come in a variety of tensions, allowing for a wide range of exercises and uses such as squats, curls, standing rows, and plenty more.

An exercise ball (optional).  Exercise balls are large, vinyl balls that can be used in some of the exercises, but you can also do the exercises without an exercise ball.

Working out with an exercise ball takes traditional strength training to a new level. The ball stimulates the smaller, stability muscles, says Ross, in addition to the muscles being used in the exercise.