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2025 Fall into Fitness: Harvest Your Strength

2025 Fall into Fitness: Harvest Your Strength

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Round 2: October 27-December 7

We thought this program would be open just once for registration. But the feedback like this—and requests from current participants—made us change our minds. 

“I cannot say enough good things about Fall Into Fitness. It  feels challenging, like I’m accomplishing something. And the community is SO awesome. Best of all, I’m finally learning to truly enjoy strength training!”

So, by popular demand, we’re opening registration again for another block: October 27-December 7. Hope you’ll join us!

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Strength is having its moment—and we love it.

We’re all about #StrongNotSkinny (go Ilona!) and women owning their space and beautiful muscles.

But if you’re an aging woman (ahem, like all of us), strength can’t be just a trend. It’s an essential.

After age 30, women lose 3–8% of muscle per decade—and by our 50s, that accelerates to 1–2% per year. That loss shows up everywhere: powering up a hill on a run, hauling groceries, or just keeping up with daily life.

Mobility is the same story: a non-negotiable. Do you, like us, make a little grunt when you get up off the ground? Your joints are asking for attention, friend.

Instead of piecing together random moves from random influencers, join Coach Dimity for a proven program that blends the three essentials of complete fitness: strength, mobility, and cardio.

Nope, we didn’t leave cardio behind. You’ll still run, walk, ride, or otherwise get those beloved endorphins, but they’re dosed out in equal proportions to strength and mobility.

Fall into Fitness: Harvest Your Strength features:

  • The choice of workouts 4, 5, or 6 days/week (each workout is 40-50 minutes long);
  • Workouts that blend 2 of the 3 fitness essentials: strength, mobility, cardio;
  • A brand-new app that details every exercise and allows you to track progress;
  • Alternatives for exercises that don’t work for your body;
  • Direct access to Coach Dimity + team support in the app;
  • And optional strength + mobility tests to celebrate progress.

$99.00

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The Details

A COMPLETE PROGRAM 

Fall Into Fitness has it all: maximum flexibility to accommodate your schedule and current fitness level; workouts designed to improve both everyday strength and mobility as well as athletic power; and plenty of interaction with and inspiration from your teammates.

4, 5, OR 6 DAYS/WEEK

No matter how many days you train, every workout pairs two elements—strength + mobility, mobility + cardio, or strength + cardio—so you’re always multitasking smartly. Even better? No workout tops an hour, and most wrap up in about 45 minutes.

BRAND NEW APP!

We love this app. You can watch video demos of every exercise, log the details of each workout (and shift them to fit your schedule), connect in a robust community forum (no Facebook required!), and interact directly with Coach Dimity.

6 WEEKS OF STRENGTH 

Due to popular demand, we’re opening up the program for a second six-week block. With fresh exercises and workouts every three weeks, you’ll stay engaged and motivated through your whole program.

THE REVIEWS ARE IN

Here’s a glimpse inside the app:

A COMPLETE FITNESS PACKAGE

Workouts contain these three elements:

Check out this video, where Dimity explains Fall into Fitness, including talking about the new app,
equipment needs, workout structure, and answering questions.

PROGRAM QUESTIONS + ANSWERS

When you join the new app, you’ll choose to do either four, five, or six workouts a week.

No matter your choice, every workout has two elements: cardio, strength, and mobility. One element is a warm-up (about 10-15 min.), and the second element is the main workout (about 30-40 min.).

Even though there are two elements to each workout, the transition between the two is seamless. Overall, each workout takes between 45-60 minutes total.

When you register for the app, you will fill out a survey, letting us know if you’d like to workout four, five, or six days a week.

Here’s the breakdown of each element, depending on the schedule you pick:

Here are our recommendations:
Four days a week: for those new to strength training + mobility, those coming back from injury, or those facing a hectic fall schedule. Also recommended for those who are on a training program for a race.

Five days a week: for those who want to focus on strength training + mobility, and like the rhythm of two rest days a week. (You have the option to do cardio on one rest day, if you’d like.)

Six days a week: for those who really want to push their strength + mobility and aren’t especially concerned about cardio during the stretch of this program.

#1: DUMBBELLS
You’ll need at least two sets of dumbbells: one light, one medium. If you’ve been lifting for a while, you will likely also want a heavy set as well. But if you’re just starting out, don’t sweat it: two sets are a perfect place to start.

  • Light: 3-8 pounds (good for shoulder + beginning upper body work)
  • Medium: 10-15 pounds (good for both upper and lower body)
  • Heavy: 20-30+ pounds (good for lower body and carrying moves)

Depending on the materials, most weights cost around $1-2/pound, so if you’re starting from scratch, it’s wise to begin with two or three sets, and build from there.

If you want to invest and/or have limited space for storage, adjustable dumbbells are a good call (here’s a well-reviewed set that adjusts from 2.5 to 25 pounds). Alternatively, the Bowflex 552i, which goes up to 52.5 pounds, will meet all your needs (and more!) for life. They’re pricey, but they’re often on sale at various retailers.

For deals, look on Facebook Marketplace or Craigslist, head to Play It Again Sports, go to garage sales, etc. (Second-hand weights are just as heavy as new ones.)

#2: BENCH, TABLE, OR CHAIR
Certain moves require you to rest your knee or hand on a flat surface. You don’t need an official weight bench; a sturdy table or simple chair without arm rests works.

#3: STEP
A sturdy platform to step up and down on. The first or second step on a flight of stairs works, as does a sturdy box or crate, roughly mid-shin height. (Lower is fine too!)

#4: RESISTANCE LOOPS
Either fabric or elastic versions work; we’ll use them during some warm-ups and glute-focused exercises.  

#5: MAT + DEDICATED SPACE
A yoga mat (or a beach towel) is helpful for floor exercises. In addition, it’s helpful to have a dedicated, open space where you can move all your limbs easily and store your equipment.

#6: OPTIONAL CARDIO EQUIPMENT
For cardio, you can run, walk, or hike outside. (And if you want to wear a weighted vest while you walk or hike, totally good!) You can also use a treadmill, a bike (indoors or out), an elliptical, a rowing machine, or a stair-climber. Other cardio options include swimming, dancing, Zumba, or other cardio-based classes you enjoy.

NOTE: If you have a gym membership, you should be covered for dumbbells, benches, a step, and cardio machines. You may need to bring your own resistance loops.

Coach Dimity not only designed all the workouts Fall into Fitness, she’ll also be there with you every day, answering questions, offering guidance, and cheering you on.

At 53, she knows firsthand how essential strength and mobility are to continue an active, strong lifestyle with lots of adventures. She’s an ACE-certified group fitness instructor, a NASM-certified personal trainer, and a RRCA Level 1 + 2 running coach. She’s a certified Menopause Coaching Specialist through Girls Gone Strong, ensuring her coaching reflects the realities of midlife and beyond.

Yes. Not only are all the workouts stored in the app, there’s also a community forum (like a Facebook page) as well as announcements and the opportunity to talk directly to Coach Dimity if that’s helpful.

If you’re not especially tech inclined, we get it—and we’re here to help. You’ll receive a PDF that explains all the parts of the app, as well as one with the basic structure + guidelines of the program. We’ll do an app overview before the program starts, and we’re here to answer all your questions and help you for the duration of the program.

Yep! For your cardio portions, you can walk, hike, bike, elliptical, Zumba, or anything else that you enjoy!

Glad you asked!

The four tests are:

  1. Goblet squat
  2. Push-ups
  3. Balance
  4. Getting up and down from the floor

We picked these four tests because they represent lower body strength; upper body strength; balance + proprioception; and overall mobility. All are integral components of running—or any other athletic pursuit, really—as well as injury prevention and fluid daily living.

First things first: these are 100% optional. You don’t have to do any of them to have success in Fall into Fitness.

Note we offer plenty of modifications so you can absolutely start where you are right now, and build from there. (Read: we’re not expecting 10 perfect push-ups at the start!)

There are three opportunities for testing: during the first week; at six weeks; at twelve weeks.

Absolutely! We want you to stay on the training program so you have your best race possible AND we’d love for you to join us in Fall into Fitness.

We’d recommend you use your training program for the running portion. From Fall into Fitness, you can use the mobility + strength workouts, fitness tests, and soak up the community momentum that comes with these engaging programs.

Psst: here’s a (not so) secret.

This app is (likely) going to be our home for Many Happy Miles in 2026, and we’d love for you to get a taste of it. (And we’d also love your feedback on it to make sure it’s a good fit as we move forward, tech-wise.)

If you’re a Many Happy Miler and want to join us in Fall into Fitness, we’ve sent information your way with a discount code. If you haven’t seen it, email us or reach out to us on the MHM Facebook page, and we’ll hook you up.

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