THE 10 MINUTE PLAN
When you train smart, you only need 2 hours per week (yes, you read that right!) to get all the benefits you want from exercise.
So why leave it up to chance?
You know when you see that woman at the pool who is unquestionably super fit, and she has a bunch of kids? Here's what she didn't tell you: her body wasn't sculpted by "winging it" with a random exercises, scrolling instagram for ideas, or wasting half an hour just figuring out what to do while she got interrupted 27 times by her kids. That woman follows a plan.
Because great intentions are nice to have, but it's great workout programming that delivers real results on your body. And it's smart, intentional structure with your workouts that will make you confident, strong, flexible, injury-proof, and more productive in all other areas of life.
So when you're tired of wasting time figuring out your workout schedule, let me take it from here.
I'm here to make your workouts do the work, so you can do more of what you love (and better pour into your children!) with passion.
The 10 Minute Plan guarantees success for women with
particularly busy or unpredictable schedules.
Get bullet-proof abs and triple your productivity.
Burn Excess Fat
Most women miss out on calorie burn-potential during (and after!) workouts because they aren't being pushed by a coach who knows how to motivate them at just the right moments.
You will learn so much and stay engaged in "real time" follow-along videos that make each workout fly by as calories get torched.
Define Muscles
The key to increasing your resting metabolic rate and keeping fat off long-term is to build lean muscle.
You absolutely will not getting “bulky” on the 10 Minute Plan.
Extra focus is applied to tighten the abs, define inner & outer thighs, and sculpt rounded glutes for a fit & functional body.
Whether you are a beginner or experienced, you'll learn volumes of new exercises that will deliver visible results using just dumbbells from home.
Get Stretchy
Everyone wants to prevent injuries, but most women skip body mainteance because it's too slow and boring...
These are the fast, effective, and fun routines I use on myself because they really work!
You'll be stand taller, look leaner, decrease inflammation in the body, and gain youthful flexiblity.
I am a conservative Christian and there is nothing spiritual about my mobility routines. 1 of the 42 workouts is titled "Morning Yoga" -- simply because it's the most easily understood word for stretching back-to-back. Rest assured, there are no meditations or weird sayings.
Zero Brain-Work
Unlike random free workouts on YouTube, the 10 Minute Plan is carefully programmed to get harder over time. Each phase builds upon the next.
This forces the body to *adapt* to the new training demands.
If you stick to the 10 Minute Plan, it is impossible to not make progress!
You'll never get bored with variety that includes Cardio Kickboxing, Challenge workouts, Pyramids, Ballet Body, the Booty Finisher Series, mobility routines, strength training for runners, and the entire Abs Series...just to name a few!
Flexible Schedule
If you have kids, homeschool, and/or work, you can easily break up the workouts if needed (e.g. do 2 workouts in the morning and then the 3rd in the evening).
Or do all 3 scheduled 10 minute routines back to back!
The built-in flexibility makes makes it doable for you to stay committed, and get results, no matter how crazy your days are.
Unlike most subscription-based programs, you keep the 10 Minute plan for life and have video access for 10 years: Watch from your TV, phone or laptop.
Written printables are also provided for all 42 workouts. Have peace of mind when you travel with the equipment-free workouts annotated.
2 BONUS Plans
for Runners
There is zero mandatory walking or running in the 10 Minute Plan.
If you ever want to run, however, you get 2 x BONUS 8 week training plans to run your very first 5k, or your fastest 5k ever!
If you are a runner who skips stretching... Or you know you should incorporate runner-specific strength training, but you never do...
The 10 Minute Plan removes the brain-work for you to achieve the ideal flexibility + strength + running balance.
These are the exact 2 running plans I use on myself when getting back into running and when training to race a personal record time.
Completely set up for success.
✓ Instant access to 42 x unique workout videos you can follow from your TV, phone, laptop or tablet anywhere you have internet. No gym membership needed, you can do all of these from home or while traveling in limited space with just dumbbells or bodyweight.
✓ Fully laid out 12 week training plan with a clickable calendar showing you exactly what to do each day. Workouts are flexible, about 10 minutes each, and add up to roughly 30 minutes per day, 4 days per week.
✓ 30 x easy, delicious, family-friendly recipes that use simple ingredients and take 30 minutes or less.
✓ Access to a private online community. Exclusive support, Q/A, accountability, and encouragement.
✓ 10 YEARS of video access so you can re-do the workouts, and the plan, as many times as you wish. No subscriptions.
Plus x 2 Bonuses!
⭐ Walk to Run 5k Training Plan
Use this plan to safely develop your running in just 8 weeks. Whether you've never been a runner or you are just getting back into it, this training plan is gradual and progressive so it's not intimidating and you don't get injured. You will be able to run an entire 5k in just 8 weeks with confidence AND free of injuries!
⭐ Advanced 5k Speed Training Plan
Use this plan if you are already a runner and want to get the most out of your training plan to run your fastest 5k. This plan is unique in that the focus is on high quality workouts instead of sheer quantity -- you will be amazed at how much faster you can get with just two days per week of required running (with an optional third day)! You will be developing your full potential by following the same training method that I have used for years as a busy mother-runner who likes to be able to run fast.
30 BEST RECIPES
30 minutes or less. No fuss ingredients. Kid-friendly.
Stressed about planning your family's dinners literally every single week?
Not anymore!
Get out of your food rut with healthy, family-friendly recipes
that your kids and spouse will actually love and ask for seconds.
You'll be introduced to exactly what I eat, including a lot of new meat-free meals, but also some with animal-protein. This is not a meal plan, so you aren't forced to adapt an entire new menu to your family. Rather, my goal is to help you seamlessly introduce more nutritious meals into you and your family's diet without it being overwhelming or burdensome.
The focus is to simplify healthy eating, and make it enjoyable. I want you to eat when you are hungry and stop when you are satisfied without having to count calories or macros (unless that's your thing)! When you get the right variety of nutrients, your cravings will subside. Combined with the workouts, this makes losing weight -- and maintaining your body's ideal weight -- easier than it has ever been before.
Spend 30 minutes or less cooking. Recipes include real, normal foods you can get anywhere; there are no weird ingredients. Every recipe includes a photo from my own kitchen because I’m someone who won't make a recipe unless it has a picture. : ) Female-nutrition inspiration and personal tips will inspire you to eat healthier, and make life easier. Every recipe is both husband and kid-approved, or it didn't make the cut.
WHAT WOMEN ARE SAYING
AMANDA M.
Now having graduated the 10 Minute Plan, this plan is by far my favorite workout plan EVER!
LOVE all the recipes and eat them on a daily basis. After many years of struggling, I finally feel I have a healthy relationship with food and exercise.
ANNA M.
This is the first time I have put money towards a workout plan. There are a lot of free things on the internet that I have used in the past, but this was definitely worth purchasing to help save me time in two ways. First, not having to chose what I should do for my workouts to make sure I’m not missing anything. Second, having workouts that are concise and to the point, getting real results with not a lot of time. I recommend this plan to any woman!
BAILEY O.
I just finished the 10 Minute Plan this week! Ashley's other plans had been such a gift to me before this, and the 10 Minute Plan was no different -- I have been SO HELPED by the thoughtful way she designs them.
I lost 7.5 lbs and 5.25 inches! Feeling so very thankful. <3
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Raising my children (often by myself - Luke is in the Army) and running GlowBodyPT, I struggled to fit exercise in the way I wanted to. This led to a cycle of procrastination, disappointment, and excuses.
The kids will just interrupt me, so it's not worth doing anything.
30 minutes isn't enough.
I'll start working out again when I have more help at home.
These were the excuses I told myself.
Finally I admitted my complacency. I wasn't being the woman God had called me to be.
You see, exercise does so much more for me than just looking a certain way. When I workout consistently, the benefits pour out into all other areas of my life: how I show up as a wife, motherhood, home care, and living joyfully.
That's why I designed this plan with the goal of efficiency. What has taken me YEARS to learn, I want to share it all with you! We chat friend-to-friend, mom-to-mom as we push ourselves together.
You will soon start to feel like a time genius with the passionate vigor you bring to all other areas of life, and you'll look pretty darn fit while you do it, too. : )
with love & respect,
Ashley Keller
