Bonus Workouts


Never miss a workout! Alisa has created workouts to cover all parts of the body, legs, arms, core and full body! A strong and healthy body can be had following these challenging workouts. For more follow us on Facebook!

Just Move


You can have results or excuses…NOT BOTH! A lot of times we can make things harder than they have to be. And trust me exercise is on top of that list! No matter where you are in your fitness journey, starting from scratch, trying something new, or breaking through a plateau, either way starting a […]

Full Body Workout brought to you by Alisa Rose


You’ll burn tons of calories following this Full Body Workout.  

Total Body Workout brought to you by Alisa Rose


This Total Body Workout will get your sweat on! Do each exercise for 1-minute with a 10 second rest in between and repeat 2 – 4 times.

Does This Sound Like You?


“The day after an intense training session, I feel sluggish and often sore sometimes even a few days after. My future sessions suffer because I’m unable to put forth 100%. I usually drink water and sometimes a sports drink during my training sessions, but afterward I don’t usually feel like eating much. What can I […]

Total Body Workout brought to you by Alisa Rose


This Total Body Workout will really get that ‘heart’ rate up! This is your ‘Deck of Cards’ workout – grab a deck and do the assigned exercise for the suit that appears on the cards. Number on the card equals the number of reps you should do, and repeat 2 – 4 times. Print it […]

Stay On Top of Your Game!

After a Killer workout chances are walking up a flight of stairs or even lifting your arms are unbearable tasks. Instead of just giving up realizing that it is normal to feel sore for the next few days and having a better understanding of where and why your muscle are sore will increase your chances […]

Tips for Finding the Motivation needed to Workout when it’s Cold

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The winter months can be the hardest when it comes to working out. If you live in a place where the weather is cold and it snows you may find working out is hard because it’s cold out and going inside your home and cuddling up with a blanket is easier to do. When you […]