Shaina Fata
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Foundations Fit
Your Fitness Journey Starts Here
A program for those that are beginning or beginning again - starting with free weights! Foundations Fit will strengthen & tone the body with a progressive program that combines beginner friendly free weights & bodyweight exercises.
Please see the FAQ section for additional information!
Some things to expect:
• dumbbells only - optional additional equipment in FAQ section
• 3 days per week of training
• 30-45 min workouts
• full body every workout
• slow progression for certain exercises
Goal:
Strength
Strength
Functional
6 weeks program
3 days/week
30-45 mins
Level:
Beginner
Beginner
Goal:
Strength
Strength
Functional
6 weeks program
3 days/week
30-45 mins
Level:
Beginner
Beginner
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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
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
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About Shaina Fata
Fitness Trainer | Functional & Fun Fitness Enthusiast
Hi! I'm Shaina.
My fitness journey started with yoga and lead me to mastering at-home workouts with free weights and minimal to no equipment. My passion lies in functional, creative, and fun fitness.
As a mom of three fur children and a beautiful daughter born this past year, I know the power of balance, willpower, and consistency.
I left my career as an environmental engineer to pursue a life in fitness and could never have imagined that it would turn in to what it is today.
My goal alway is to help others feel their strongest and most confident selves through the power of movement.
I am currently certified in personal training, fitness coaching, nutrition, yoga, and health coaching.
My hope is to empower you along your fitness journey - whether that's at home, in the gym, or on the go!
Frequently asked questions
Who is this program for?
This program is for beginners to weights and/or those beginning again. So whether you are just starting out or have been out of the game for a while, this program is for you!
What is the structure of the program?
This program is 6 weeks with 3 workouts per week!
It is recommended to add 2-3 days of cardio for 20-30 minutes (light, medium, or heavy - your choice!). Keep in mind that walking can certainly be a form of cardio :).
Weekly Scheduling Examples:
Option 1 (2 cardio days):
Mon - Foundations Fit
Tues - 30 mins cardio (walking or jogging)
Wed - Foundations Fit
Thurs - Rest
Fri - Foundations Fit
Sat - 30 min cardio (walking, jogging, or run)
Sun - Rest
Option 2 (3 cardio days):
Mon - Foundations Fit
Tues - 30 mins cardio (walking)
Wed - Foundations Fit
Thurs - 30 mins cardio (intervals jog / run)
Fri - Foundations Fit
Sat - 30 mins cardio (walking)
Sun - rest
How heavy should my weights be?
Your weights should be challenging but manageable—meaning the last few reps should feel tough but still allow proper form.
General recommendations:
Lower Body: 10-25 lbs (per dumbbell)
Upper Body: 5-15 lbs (per dumbbell)
Core: 5-15 lbs
✅ Test your weights - complete 10-12 reps with good form (your last few reps should feel challenging)
✅ Start on the lighter end for upper body (5-12 lbs) and increase as strength builds
✅ Use heavier weights for legs & glutes, as these muscles are naturally stronger (10-25 lbs)
✅ Progress with heavier weights every 1-2 weeks if the current weight feels too easy for all sets
What equipment do I need besides dumbbells?
Required equipment:
• dumbbells
Optional - can be subbed with household items or not used at all:
• plyometric box or a sturdy surface to step up on
• small (2-4 inch) surface for feet and heels
• kettlebells - can be used for some workouts but not required at all
What about nutrition?
There is a nutrition guide along with recipes located in the "Extras" tab of the app.
You can also use my free macro calculator on my website if you are interested in tracking:
https://www.shainafata.com/calculator
Keep in mind that the macro calculator calculates on the high end for protein intake. If you need help adjusting, message me in the app directly (top right corner).
Do I need to do any programs before this one?
You should be able to hop right in to this program! However, if you have been extremely sedentary, I do recommend doing a program like my Mindful Mobility for at least a week before starting this program. Additionally, try to add 2-3 days of 20-30 min walks in to your week to get your body warmed up for the program.
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