Hi Denise Flannigan - be sure take a look at the other Sample Schedules as well and choose what would be more appropriate for your current level of fitness. If you need any input just ask. 

To answer your question - the videos showing for each day are suggestions. If you have time - even if at different times of the day - you want to aim to get them all in - but if not - your aim is to get the main ones in each day - and then add the cardio and mobility/flexibility as time allows. Let me know if that helps. :-)

Perfect, Denise Flannigan ! If you want to share your goals - and your current starting status summary (age, recent fitness history, body-composition%, weight, height) I can give you some specific direction - unless you're already chosen a Sample Schedule to follow?

Hi Denise Flannigan !! And welcome! You should have received at least one welcome/ "Quick Start" email to help you get started, etc.. Can you please let us know if you did - or did not get those emails (if not PLEASE check bulk/promotions/spam, etc) and let us know here so we can get you going. :-)

Barbara Clark - How did you do with the lower-body mat session?

Delaine - thanks for the photo! I'd recommend adding a good set of bands - this kit is ideal: http://bestbodybands.com

Ok - keep me posted on how these adjustments and 'edits' go over the next few weeks. And if any questions just come here and post.

I’d suggest aiming for about 80-90 gms protein per day for starters. Think of adding veggies/salads to your meals and not necessarily “high carbs” - although you do still want to take in some healthy carbs daily… my point is do t replace the subtracted protein with dense complex carbs - aim for the veggies/salads and some fruit.

Aim for some avocado throughout the week - but stay away from the nut butters as it is very easy to overeat with those… aim for whole nuts and seeds instead.

Have you seen/tried some of the meals in the QUICKLY FIT cooking video section here?

Are you using any of the chest, back, shoulder training routines?

I’d also suggest using some of the bodyweight cardio sessions 2-3 times per week.

What types of equipment do you have at home. (You can post photos here if easier to show.)

Delaine - thanks for sharing - very helpful....

Some other observations - and thoughts that will help:

1 - I believe your daily diet might be too protein heavy and is lacking enough veggie & salad items to round things out and give the body more of what it needs for change.

2 - What healthy fats do you consume/use? And when/how?

3 - Have you ever tried Zevia soda.. no calories (naturally sweetened with stevia (it's AWESOME). I don't care for people consuming diet sodas with the chemical sweeteners.

4 - What other cardio do you do besides spin class? How many times a week? I'd suggest trying my bodyweight cardio sessions a few times a week.

5 - take "before" photos ASAP - even if only for your own reference - they will be helpful. (front, back and both side views in a place you can repeat in the future, for consistency)

6 - when do you plan on starting back on my programs?

Delaine - not sure why you feel you need to be doing "progressive overload" - but I will tell you based on everything you shared... you don't. 

So - I will reassure you if you get into the groove with my programs - especially the more challenging progressions, etc - you will see and feel more of the results you are working for. You can do my programs anywhere.. home or at the gym.  :-)

Do you have any items at home? Good bands, dumbbells, a mat, etc?

What is your current height and weight - and if you have it - body fat %?

And from where you're at right now - please put into words the specifics results you want to see... the improvements you desire - short term and long term.

Barbara Clark let me know how you do with the mat session… that’s one of the freebies i mentioned.

Hi Delaine!! Great to have you back! :-) This is important; "I am not exaggerating when I say that I got in the best shape of my life with your workouts..."

So - let's start here... please share with me a summary of your nutrition intake... give me an honest typical day - and includes beverages please. And where would you like to train? At home or gym or both?