Kaia Brown

Lean & Limitless (Minimal Equipment)

Lose Fat & Build Seaworthy Strength With Minimal Equipment

Build a body that takes you further. Lean & Limitless is a 12-week program for fat loss and functional strength, from the cockpit to the trail. • 4 workouts/week (Strength and built-in cardio) • Minimal equipment • Cardio & mobility bonuses Gain the endurance to explore without restrictive diets or 90-minute sessions. Reclaim your health and build the resilience to sustain your lifestyle anywhere in the world. Ready for the horizon?

Goal:
Fat Loss

Cardio, Weight lifting, Full Body

12 weeks program 4 days/week 45-60 mins

Level:
Intermediate

Goal:
Fat Loss

Cardio, Weight lifting, Full Body

12 weeks program 4 days/week 45-60 mins

Level:
Intermediate

About the program

Does your body support your maritime ambitions, or is it your biggest liability? Lean & Limitless is a 12-week "Engine Overhaul" designed for sailors who want to strip body fat and build lean muscle. This isn't about "gym-bro" aesthetics; it’s about building the resilience and physical autonomy needed to stay on the water for another decade. The Protocol: Broken into three 4-week phases, the program acts as a strategic build for your "internal rigging." Each phase increases your functional strength and cardiovascular endurance, ensuring you can handle a heavy swell and still have the energy to explore once the anchor is dropped. What’s Inside: - 4 Workouts/Week: A mix of functional strength and conditioning. - Minimal Equipment: Optimized for the cockpit or cabin (Resistance bands). - Cardio & Mobility: Most workouts include HIIT-style finishers to incorporate cardio. - Offline Access: Use the Playbook App to train anywhere, no Wi-Fi required. This is for you if: - You want to feel lighter on your feet and more powerful on deck. - You’re done with restrictive diets and 90-minute gym sessions. - You value the freedom to train on your own terms, on your own boat. Stop ignoring your own maintenance. It’s time to overhaul your engine and get Blue-Water Ready.

Workouts

W1/D1: Lower Body

5.0

W1/D2: Upper Body & Core

5.0

W1/D3: Lower Body

5.0

W1/D4: Upper Body and Core

5.0

App Features

Reminders

Set workout reminders to stay on track!

Tracking

Track your progress and share it to Instagram

Notes & Logging

Track your weights, time, and reps. Take notes to capture your thoughts when working out

Streaks

Make sure you stay on track with your goals

Favorites

Save your favorite workouts with one tap

Lifetime Access

Once you purchase, you own the program forever!

Reminders

Set workout reminders to stay on track!

About Kaia Brown

Coach | Sailor

I’m Kaia Brown, a Certified Personal Trainer, Nutrition Coach, and sailor in the process of moving aboard our boat, Loki, full-time. I founded New Horizons Fitness to help explorers stay capable, but a recent 6,000-mile delivery passage changed my entire perspective on human performance. I saw firsthand that for sailors, fitness isn't about aesthetics; it's about Physical Autonomy. I’ve watched incredible mariners be forced back to land, not because they lost the passion for the sea, but because they ignored their own "rigging" until it failed. Their bodies became their ultimate limiting factor. My mission is to ensure that never happens to you. I’ve spent the last year refining my methodology to bridge the gap between "land-based fitness" and the gritty reality of life on the water. I’m here to help you overhaul your internal engine and build the resilience needed to stay on the water for another decade. Let’s get blue-water ready.

Frequently asked questions

What are the goals of this program?

* Reduce fat * Increase lean muscle mass * More energy for exploration

What exactly does “Minimal Equipment” mean? Do I need a gym?

Not at all. This version is designed for the cockpit, the cabin, or the deck. You’ll need at least one superband, one mini band, and access to a bench/table/seat.

Who are these workouts for (skill-level)?

This is designed for all skill levels. Each exercise comes with modification options, allowing you to progress or regress the movement based on your skill level.

I’m currently offshore. Can I do this without WiFi?

Yes. When you have a signal, you can download your workouts for offline use later.

How long are the workouts? I don’t have 90 minutes a day.

Each of the 4 weekly sessions can be completed in less than 60 minutes. They are high-intensity and high-impact, focusing on functional movements that build lean muscle and burn fat efficiently so you can get back to your adventure.

How can I ask you questions?

Be sure to join The Horizon Seekers community on Facebook. Where you can ask me, and your fellow Seekers, questions about gear, exercise modifications for your vessel, and more. I would also love to see your progress pictures and videos. Shoot me a DM on Instagram. I would love to showcase your progress to our community.

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