Fit For Life // Continuum Health

Britta Rael

Functional Fitness, Mobility, Strength & Conditioning
Coach
Britta Rael

Take the guesswork out of fitness with an easy to follow program that will strengthen your whole body, build your confidence, and help you create lasting energy so you feel great, inside and out. Join the Continuum and stay fit for life!

$49 / mo
Start My 7-Day Free Trial
benefit-image-0
Save Time, Train Smarter
No more wasting hours scrolling workouts or class pass freebies. Every session is structured, efficient, and designed to get you results without eating up your day.
benefit-image-1
Comprehensive & Clear Guidance
Know exactly what to do and when. Strength, mobility, conditioning, and recovery—delivered in a plan that makes sense and builds week by week.
benefit-image-2
Learn & Grow As You Go
Start where you are and make steady progress with form checks and education opportunities provided by your coach, which will build your confidence and abilities the longer you stick with it.
benefit-image-3
Belong to A Team
You’re not doing this alone. Join an awesome group of people with shared goals and good vibes that makes showing up and working hard way more fun!
Features
feature-icon
Programming 4 days per week
Upper, lower, and full body sessions include strength, conditioning, and recovery protocols. Accessible and challenging for athletes of any level.
feature-icon
Access to Video Library
Instructional videos to guide your practice so you can train with confidence & clarity.
feature-icon
Expert Coaching & Communication
Experienced coaches who will hold you accountable and provide the structure and feedback you need to improve.
feature-icon
Committed Teammates
A social network of like-minded athletes who will train, celebrate, and stick together!
feature-icon
Delivered through TrainHeroic
Premium software that makes following the plan convenient, simple, and accessible anywhere.
Equipment
Required
Dumbbells // Resistance Bands // Stability Ball
Recommended
Foam Roller // Cable Machine // Floor Mat
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
FFL Phase 1 Lower1

A1

Cat Cow

1 x 5

A2

WORLD'S GREATEST STRETCH

1 x 5

A3

Prying Goblet Squat

1 x 5

A4

Jumping Jacks

1 x 0:30

A5

Paused Deadlift

3 x 1 @ 3

B1

Kettlebell Deadlift

5 x 6

B2

Rest

4 x 1:30

C1

KB single leg RDL

3 x 12

C2

Tempo Goblet Squat

3 x 12

D1

Switching Split Squat Jumps

3 x 10

D2

Heels Elevated Hip Thrust

3 x 12

E

Cardio

1 x 15:00

Wednesday
FFL Phase 1 Upper1

A1

Dead Hang

1 x 30

A2

Low Kneeling Thoracic Rotation

1 x 5

A3

KB Halo

1 x 10

A4

Banded Pull Aparts

2 x 10

A5

Push-Up

2 x 5

A6

Jumping Jacks

1 x 30

B1

Close Grip Floor Press

4 x 10

B2

Chin-Up

4 x 10

C1

Lying Tricep Extension

4 x 10

C2

Chest-Supported DB Row

4 x 10

D1

Cable Facepull

3 x 15

D2

Side Plank Rotation

3 x 10

Friday
FFL Phase 1 Full Body1

A1

Cat Cow

1 x 5

A2

Single Arm Downward Dog Plank Reach

1 x 10

A3

Banded Row

2 x 10

A4

Jumping Jacks

1 x 0:30

B1

Stability Ball Hamstring Curl

3 x 12

B2

Kneeling Landmine Press

3 x 16

C1

1-Arm DB Row

3 x 10

C2

DB Bicep Curls

3 x 12

D

DB Farmer's Carry

10 x 0:30

E

Stationary Bike

10:00, 1:00 @ 7, 2

Coach
More from Britta Rael
coach-avatar Britta Rael

20 years of experience Certified Personal Trainer & Sports Performance Coach Certified Yoga Instructor, Mobility Specialist, and Nutritionist.

closer-image-1
closer-image-2
Join the Continuum!

My goal is to educate, provide systems, accountability, and opportunities for you to discover what you're capable of so you can feel fit to live YOUR life!

Start My 7-Day Free Trial
closer-image-3
FAQs
Who Is This Program For?
Whether you're training for a 10K, building muscle mass, or reclaiming consistency after a stressful season, this program is designed for all athletes to feel stronger, perform better, and improve their capacity to be fit for life!
What should I expect in an average training session?
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 stam.ina (endurance). Sessions should take between 45-60 minutes to complete.
What if I miss a day or need to reorganize my training schedule?
You have control to move workouts using the three dots at the top right-hand corner! If you do other sports or need to miss workouts, you can prioritize what feels the most appropriate to you. If you miss a week due to illness, vacation, etc, just hop back in when you can!
How much interaction do I get with the coach(es)?
Coach Britta checks in on the team chat daily and will set weekly opportunities for those athletes who would like a form check. Expect her to guide, encourage, challenge, and train beside you!
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Fit For Life // Continuum Health
screenshot1
Fit For Life // Continuum Health
screenshot2
Fit For Life // Continuum Health
screenshot3
Fit For Life // Continuum Health
Start My 7-Day Free Trial