Molly Pflederer: Training

My Services: Fitness Training

You will never regret a workout. Daily movement is key to achieving optimal health. Whether that is an organized workout, a walk, or playing with your kids.  It doesn’t require 7 days a week of long hours in the gym. Train smarter, not harder. Let me help you maximize your potential in less time.

My Health and Fitness services are based on the “Four Pillars”:

  • 80/20 Nutrition with a whole food approach
  • Daily Movement with a mix of strength training and play
  • Positive Community so you feel supported and encouraged
  • Spirituality so you can fulfill your God given purpose

Let’s find the right fit for you…

Strength and Resistance Training Program: Home or Gym version

There’s no doubt that exercise is good for you. While there are many forms of exercise the key is to find something you enjoy and have a plan!

I am passionate about strength and resistance training and the health benefits it produces, like healthy body composition and lean muscle mass that supports a healthy metabolism and strong bone health. Our bodies need to experience a variety of movements we enjoy to achieve optimal health.

My strength training program is designed to help you build lean muscle mass to tone up, lean out and get stronger as you age!

What’s Included:

  • 5 strength & resistance in app programmed workouts each week
  • In app cardio suggestions (don’t worry, it’s just walking 🙂
  • Your all-in-one intuitive custom fitness app with capabilities to connect to your smart watch, MyFitnessPal to track steps, sleep, nutrition and more
  • Track progress with your workouts, host progress photos & body measurements
Home
Gym

Fitness App FAQs

There are 5 workouts programmed in the app each week. Each training phase is 4 weeks long designed to help you get stronger each week. 2 upper body days, 2 lower body days and one Core + hiit training day. I highly recommend taking at minimum 2 rest days per 7 days, more if you need it.

$24.99/month and you can cancel at any time.

5 days – 2 lower body, 2 upper body, CORE & hiit cardio.

Yes, for sure. Choose the home version. All you need is a couple sets of dumbbells, resistance bands and a sturdy surface. They are at home friendly or you can take the app to the gym.

Most gym equipment: dumbbells, kettlebells, cable machines, barbell and other gym equipment.

30-50 minutes. Possibly longer if you like to stretch after or shorter if you cut down on how many rounds you do. That’s the beauty of the app, you can do whatever you can show up for that day!

Why of course, you can do my program plus your class at the gym. Or you can sub out one of my workouts for your class. It’s very flexible, you can do the workouts on whatever day it best fits your schedule. They are all pre-programmed in the app just waiting for you to open it up and hit START!

Possibly; many of my clients have seen amazing results from incorporating my strength training program 4-5 days a week, especially those who have paired it with my 1:1 Coaching or my Level UP 6-week Program.

Success Stories


“I inadvertently started this more healthy lifestyle in the middle of March when schools shut down and I had more free time at home. My goals there were small – like ‘hey, let’s try and lose the rest of that stubborn 5 pounds of baby weight gain before we would get pregnant again’ type of goals.  Five months later and I’ve lost 20 pounds and can totally see the results of strength training!  It’s been so fun to challenge myself and be a part of a community where others are doing the same thing!  Thank you for that opportunity.”
Fitness App Member

“I love this app – so easy and user-friendly!”
Leah
Fitness App Member

“It’s so easy to use; it tells me when to rest and when to go.  It challenges me!  It’s just perfect! I am thrilled that I found it and you all need to know about it!”
Leann
Fitness App Member

“I’m really loving your workouts.  It takes me 45 minutes. They are hard enough that I feel like I’m getting a good workout but they don’t make me feel like I’m dying!”
Becky
Fitness App Member

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Hi, I'm Molly!

As an Integrative Nutrition Health and Wellness Coach I want to help women like you achieve optimal health. I firmly believe that God has a divine purpose for each and every one of us and it is my passion and mission to Equip and Empower women with the proper tools and strategies to fulfill their God given purpose with confidence and success. 

Learn More About Molly
Molly Pflederer: Nutrition | Movement | Community | Spirituality