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The 7-Day Fitness Challenge: Build Energy, Focus, and Balance
A Quick, Proven Routine to Build Energy, Focus and Balance in Just 10 Minutes a Day
Download our easy-to-follow steps to build steady energy, sharpen your focus, and feel more balanced throughout your day—without spending hours at the gym.
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I’ve had trainers before, but I was looking for someone who would both understand and challenge my body at this stage of my life. My goals are different than they were 5-10 years ago, and Kim is so knowledgeable, experienced, and patient. She is a teacher first, and she is both motivating and encouraging. Meeting with a trainer has always kept me accountable, but with Kim, I feel assured that she is intentionally supporting my goals in the most efficient ways.
Jamie Justice Ransier, Teacher
IN THIS FREE GUIDE, I'LL SHOW YOU:
CUSTOM 7 DAY PLAN
A simple, done-for-you schedule that tells you exactly what to do each day, so you’re never guessing. Just press play, follow along, and check the workout off your list.
DYNAMIC WARM-UPS
Quick, joint-friendly warm-up routines to safely raise your heart rate, loosen tight muscles, and get your body ready to move—no fancy equipment needed.
STRENGTH WORKOUTS
Targeted workouts that rotate through upper-body, lower-body, and full-body training so you build balanced strength, better posture, and more energy in just a few minutes a day.
GENTLE COOL-DOWNS & STRETCHING
Short cool-down flows with stretches and breathing to help your muscles recover, reduce soreness, and leave you feeling calm, relaxed, and proud of what you just did.
Hi my name is Tjawanna Lewis. I was diagnosed with Parkinson’s and TD . I lost 50 lbs and was not eating . Losing this weight caused loss of stamina and muscle mass . I was referred to Kim Monsour … personal trainer and fitness expert. My diet was monitored and Kim made recommendations for protein and calorie intake. After following this diet my weight began to increase as well as my stamina . Kim started me on physical activity that increased my stamina and balance. I continue to work with Kim and am very happy to say I am better. Kim has been there for me as a trainer and a friend. I highly recommend her !!!
Tjawanna Lewis, Teacher
Hi, I’m Kim—a certified fitness coach and mental wellness advocate, and I help students build simple, effective fitness habits that boost energy, focus, and confidence in and out of the classroom.
The 7-Day Student Fitness Challenge is your step-by-step plan to move more, feel stronger, and reset your body and mind in just one week—without spending hours in the gym or needing fancy equipment.
Without it, it’s easy to stay stuck in the cycle of sitting all day, feeling tired, tight, and unmotivated—making it harder to focus and show up as your best self.
With it, you’ll follow a clear 7-day schedule of warm-ups, upper- and lower-body strength, full-body workouts, and gentle cool-downs—so you can build balanced strength, release stress, and feel more energized each day.
So, let’s get you moving, focused, and feeling good with short, realistic workouts you can actually stick to.
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Kim Monsour
