Fit For Life

Britta Rael

Functional Fitness, Mobility, Strength & Conditioning

Coach

Britta Rael Kfir

Build strength, energy, and confidence with simple, effective training that fits real life. No more guessing what to do. No more starting over.

Train all year round with expert designed structure, momentum, and support—so you can feel fit for life.

$49 / mo

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Save Time. Train Smarter.

Stop wasting time piecing together random workouts. Every session, week, and month is structured, efficient, and designed to move you forward.

Comprehensive & Clear Guidance

Know What to Do—and Why Strength, mobility, conditioning, and recovery are organized into a plan that actually makes sense.

Build Skill While You Build Fitness

Train with guidance, receive support, and make smart progressions that grow your competence AND confidence over time.

Belong to A Team

Join an awesome group of like-minded people with shared goals. All the good vibes make showing up and working hard way more fun!

Features

Programming 4 days per week

Fresh Workouts Every Week Upper, lower, full-body, conditioning, and recovery sessions designed to make you capable and resilient.

Access to Video Library

Every movement is demonstrated so you can train confidently and variations are offered so you can always stay on track.

Coaching & Accountability

Direct support, form check opportunities, and guidance from Coach Britta.

Committed Teammates

Encouragement, shared wins, and better consistency. Train with a group of like-minded athletes who train, celebrate, and stick together!

Delivered through TrainHeroic

Premium training software that keeps everything simple, organized, and easy to follow anywhere.

Equipment

Required

Dumbbells // Resistance Bands // Stability Ball

Recommended

Bench // Cable machine // Foam roller, mat

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

W3 March Recovery

Walk

1 x 20:00 @ 3

Supported Bridge

1 x 2:00

Sun Salutation A

1 x 2:00

Couch Stretch for Hip Flexors

1 x 1:00

Banded Ankle Dorsiflexion

1 x 1:00

Quadriceps Foam Roll

1 x 2:00

Lat/Posterior Shoulder Foam Roll

1 x 2:00

Frog Pose

1 x 2:00

Feet Elevated Box Breathing

1 x 2:00

Monday

W4 March Lower

Cardio

1 x 2:00

Hip Mobility - KB Squat

1 x 0:30

Alternating Leg Swing

1 x 0:30

Plank Up Downs

1 x 0:30

Air Squat

1 x 0:30

Barbell Back Squat

4 x 4

Adductor Rock Back Stretch

4 x 5

DB Romanian Deadlift

3 x 6

Med Ball Reactive Lateral Bound

3 x 3

Cossack Squat

3 x 0:30

Supine Plank March

3 x 0:30

Bird Dog Row

3 x 0:30

Seated 4-2-5-2 Breathing

1 x 1:00

Wednesday

W4 March Upper

Band Scapular Retraction

1 x 10

Banded Lat Pull Down

1 x 10

Wide Incline Push Up

1 x 10

Low Kneeling Thoracic Rotation

1 x 5

Bench Press

4 x 5

Bear Roll

4 x 3

Seated Arnold DB Press

4 x 6

Alternating KB Gorilla Row

4 x 6

Single Arm Banded Lat Pulldown

3 x 10

Seated Cable Reverse Fly

3 x 10

Cable Lateral Raise

3 x 10

Thoracic Extension on Foam Roller

1 x 2:00

Thursday

W4 March Conditioning

Air Squat

1 x 20

Banded Pull Aparts

1 x 10

Single Arm Downward Dog Plank Reach

1 x 5

Walking Lunge

1 x 10

KB swings

2 x 5

Circuit

Choose ONE variable to target this week: 1) Use a heavier weight (load) 2) Complete more total rounds (less rest) 3) Do every movement better (quality) 1 KB AMRAP Circuit Set a timer for SIX minutes: Perform 2 reps of each movement in order without stopping, then rest shortly before starting again. >> 2 swings + 2 squats to overhead press Use 1 kettlebell if you are a beginner. 2 KB if you are looking for a challenge. Moderate weight.

Cardio

6 x 0:20 @ 0:40

Feet Elevated Box Breathing

1 x 2:00

Friday

W4 March Full

Jumping Jacks

1 x 50

1/2 Turkish Get Up

1 x 5

Forearm Plank Leg Lift

1 x 0:30

Bunny Hops Lateral

1 x 0:30

Posterior Chain Flow

Complete FOUR total rounds. Rest 30 seconds between SETS 1. Turkish Get Up x 5/side 2. Alternating DB Power Clean x 6/side 3. Lateral Bench Hops x 10/side

Anterior Chain Flow

Complete FOUR total rounds. Slow every rep to 2-3 seconds on the lowering or loading portion of the movement. Rest 30 seconds between sets 1. Lateral Ape walk x 6/side 2. DNS Star Plank x 5/side 3. Alt Elevated Bridge x 8/side

Full Finisher!

Complete 40 total reps PER exercise You pick the order, the weights, and the reps per set. Bicep Curls (hammer curls if wrists sensitive) Calve Raises (elevated ) Burpees Roll Up Crunch

Coach

More from Britta Rael

Britta Rael Kfir

CYT Yoga Teacher, Yoga Alliance CPT Personal Trainer, American Council of Exercise XPS Sports Performance Specialist, EXOS AYI Senior AcroYoga Teacher, AcroYoga International YST Senior YogaSlacker Teacher, YogaSlackers RAD Mobility Practitioner, RadRoller PN1 Nutrition Coach, Precision Nutrition SF Bodyweight Coach, StrongFirst Ironman Athlete, Athletic Brewing Ambassador, Cyclist, Yogi

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FAQs

Who Is This Program For?

Anyone who wants to feel stronger, reduce pain, and get fit —whether you're rebuilding momentum, training for performance, or simply ready for structure that works.

How long are workouts?

Most sessions take 45–60 minutes. Each session begins with intentional warmups, followed by compound lifts and isolation exercises. Some phases will focus on hypertrophy(building muscle), others on strength and power (athleticism), and some on stamina (endurance).

What if I miss a day?

No problem. Move workouts, skip sessions, or adjust around life. This program is built for real humans. If you miss a week due to illness, vacation, etc, just hop back in when you can!

How much coaching do I get?

Britta is active in team chat, provides guidance, and offers regular opportunities for feedback and form checks.

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Fit For Life