Hi Angela Vescovo-Dickten - Hi Angie!! :-) Great to hear from you! 

Lower-body at least 4x per week?? That's a lot... ideally 2 strong sessions per week for lower is ideal - as they need a few days in between to rebuild/recover... if you're cranking on them 4-5 days per week... there's not much time to recover and develop.. counterproductive.

Arms.. if you can get the bands - that would be best as they are a very powerful tool in the upper body training.. if not - you just leave the band exdrcises out and you do more sets of the other exercises as a substitute. This one is tops: https://sculptafitclub.com/programs/collection-awesome-arms-beginner-and-intermediate-liit-training-session and this one is good too: https://sculptafitclub.com/programs/liit-arm-personal-training-session-basic-intermediate-1

Margaret Eriksson You're welcome! Ah ok - see if this kit - or similar - is available in Canada: https://amzn.to/3M4VuRY

Hi Sheri Palmer! Pleasure on the zoom session - it was great meeting you! I'd suggest starting with the Beginner 5-Day Sample Schedule here: https://sculptafitclub.com/programs/collection-beginner-5-day-sample-schedule-1?cid=2249097  and keep me posted as you get into it and let me know how you're doing. Also - for the plantar fasciitis.. do this daily: https://youtu.be/c1qGX3pEnIo (eventually you'll add gentle calve raises to this)

here you go! http://bestbodybands.com/

Hi Margaret Eriksson!..here you go! http://bestbodybands.com/

Anne Marie Morgan - understood

Anne Marie Morgan - does this neck session look doable to you: https://sculptafitclub.com/programs/better-neck-natural-training-to-rebuild-relieve-weak-achy-neck-muscles

Anne Marie Morgan - what exact neck exercises are you doing?

Anne Marie Morgan - was there any physical therapy after these findings? if not - what was doctor's advice?

Anne Marie Morgan.. QUESTION - tell me about the neck issue. The disc bulge... the history - the treatments you've done, etc.. Regarding the pecs... If you haven't been stretching them - that the number one thing to add. And I wouldn't skip chest- BUT I would add 2-3 back sets of the rows.