MITFIT 90 Program
90 DAYS TO SUSTAINABLE FITNESS: FEEL BETTER. LOOK BETTER. LIVE BETTER.
Reclaim Your Energy, Get Fit, & Move with Confidence: The MITFIT 90 Sustainable Fitness Solution
Feeling tired, achy, and overwhelmed by intense workouts? You're not alone. My 90-day program is designed specifically for anyone with lower energy, chronic pain, or mobility limitations. This safe, low-impact, and moderate-intensity program will help you feel better and get in shape without crashing.
I’m a certified personal trainer and I designed this program for myself and others like me to feel better, thrive and build strength, using my sustainable, feel-good methods. By following my guidelines closely you won’t need to worry about fear of overexertion because MITFIT 90 teaches you to listen to your body and move in a safe way. I’ll guide you every step of the way, with modifications and progression to fit your unique needs.
But it's much more than just exercise! You'll also receive comprehensive guidance on healthy eating and lifestyle habits. You will learn how small, simple changes in your diet and daily routines can lead to big improvements in your overall well-being. There are no restrictive diets or unrealistic expectations in this program because it empowers YOU to build sustainable, healthy habits for long-term success.
Are you ready? Join my 90-Day Sustainable Fitness Program and discover a new way to move with confidence, feel energized, and finally reach your fitness goals for good!
“I actually look forward to exercising now!””
“I have lost 16 pounds since being diagnosed with lupus. No gym membership necessary!”
“I feel energized after I am done working out and I do not feel like I am paying for doing them the next day.”
Don't be mistaken…
MITFIT 90 is not a step down alternative for chronic pain sufferers on bad days. The exercise routines have been carefully designed to produce real, long-lasting results for everyone! Users worldwide are dropping pounds and inches - all without the stress and fatigue normally associated with the more intense workout programs out there!
And for those dealing with the symptoms of fibromyalgia and the like, proper exercise is a big part of pain management, and you’ll learn how to do so with this program.
Who benefits?
Nervous System Disorders
Fibromyalgia
Mild ME/CFS (Chronic Fatigue Syndrome)
Parkinson's Disease
Early-Stage MS (Multiple Sclerosis)
Alzheimer's Disease and Dementia
Peripheral Neuropathy (Nerve Damage)
Depression and Anxiety
Autoimmune Conditions
Rheumatoid Arthritis (RA)
Systemic Lupus Erythematosus (lupus)
Inflammatory Bowel Disease (IBD)
Early-Stage MS (Multiple Sclerosis)
Lyme’s Disease
Type 1 Diabetes
Guillain-Barre Syndrome (GBS)
Chronic Inflammatory Demyelinating Polyneuropathy (CIDP)
Graves’ Disease
Hashimoto’s Thyroiditis
Vasculitis
Stamina or Mobility Issues
General Low Energy
Chronic Sleep Deprivation or Sleep Disorders
High Stress Lifestyle
Sedentary Lifestyle
Vitamin or Mineral Deficient
Aging
Exercise Injuries
What Do You Get?
The Workout Calendar is probably what you think of first when you’re considering purchasing a fitness program. The idea behind a workout calendar is to exercise in a way that is progressive, where you are strategically healing and molding your body. My workout calendar covers 90 days that are split into three separate phases and it’s super easy to use! Just click on your day and you’ll be taken right to the routines for the day.
The routines in MITFIT 90 include stretching, bodyweight toning, aerobic exercise, and resistance training with weights. Each exercise routine contains little previews before the next move so you can easily follow along. The calendar of workouts are split up into three phases.
Phase 1 will help you get accustomed to regular physical activity and improve your posture, range of motion, flexibility and mobility. If you deal with pain, you should start to experience less as you progress through this phase.
Phase 2 will help increase your endurance and strength. You’ll gain confidence in doing some of the activities you had done in the past, and now you’ll have the energy to give them a try again!
Phase 3 will really start toning your body with slightly more intense and lengthier workout days. You’re going to love the way you look as you gain muscle strength and you’ll have the motivation to keep it going!
The Nutrition Pack contains 3 Progressive phases that build on each other to help you quickly change the way you eat so you can reduce inflammation and feel so much better!
I don’t believe in making drastic dietary changes that are so stressful to implement that it becomes counterproductive. Most likely, you’ve experienced that already! So this will help you make strategic, progressive steps to understand what foods are having side effects and what foods are helping you feel better so you can create your own personal healthy diet, turn your life around and get back the energy you once had!
Here are some things you will learn: Should I cut out food groups entirely? Is it ok to have cheat meals, and if so, how often? What foods are known to cause inflammation? What are symptoms of food intolerances (food intolerances are different than food allergies)? What are the benefits of probiotics and vitamins? How can I prevent poor digestion? How can I naturally lose weight without restrictive dieting?
These are just a few examples of the types of things you’ll learn with the MITFIT 90 Nutrition Pack! Access it on the site or download a PDF version for your reference.
Again, I will introduce concepts to you in an easy to follow progression, so it’s not overwhelming. Little by little you’ll see huge changes in how you feel! I know it!
The Lifestyle Pack is a crucial component of the program because it will help you deal with stress in a successful way. Mental health is a contributing factor to how we feel physically. I’ve tried about a million things that did not work and I don’t want you to have to waste your time with a long trial and error process. So this is a compilation of suggestions that have really helped me over the years to feel better.
Here are some things you will learn: How do I stimulate the nerves that can reduce inflammation, help me relax, and improve digestion? Do my interactions with others affect my health and how can I make improvements? What are physical stressors and what can I do about them? What are some alternative forms of medicine and testing that I should investigate and what do they do?
When you combine the simple suggestions with regular exercise and balanced nutrition, you’ll be amazed at how good you can feel!
The Workout Video Library gives you easy access to all the MITFIT 90 videos in one place.
On this page you can get quick access to ALL the workouts or easily DOWNLOAD them to your computer. Remember, these are yours to keep forever! I know many of you prefer downloading the routines to your device because your exercise room may not have the best internet speed, or for other reasons. Some download the videos to a USB stick and connect it directly to their TV.
It’s definitely fun to workout in your Living Room on your big screen, and personally, I think the videos look even better on your TV!
BONUS: Whether you’re using the workout calendar or the library, you can easily cast the workouts to your TV with Roku, Amazon Firestick, Chromecast, AppleTV and more!
BONUS PACKS :
(OPTIONAL)
My Allergy Friendly Recipe Book contains 50 of my personal recipes that I’ve experimented with over the years to make tasty foods that work with food intolerances and allergies. These are not recipes I copied from other websites! Over the years I had to experiment with all sorts of ingredients to help my condition, and believe me, I made tons of mistakes along the way! Just ask my husband, ha ha! So here I've included recipes that are easy to make without using crazy ingredients that are impossible to find! I know how frustrating that can be.
The Recipe Book also includes quick, easy meal ideas for you to mix and match to create your own combination for a healthy meal.
The recipes are easily accessible on the MITFIT 90 site, or you can download a PDF version to keep. So are you ready to enjoy cooking and eating again?
The Travel Workout included with MITFIT 90 is great when you are on the go or having a bad fatigue day and just need to do a rejuvenating stretch. This workout will help reduce any setbacks that often occur after traveling and will prevent you from regressing after all the great work you’ve put in so far.
Workout Previews:
When needed, I have Low Energy Versions of each workout available so you can choose what is best for you each day and keep progressing! I have many clients who have done the entire MITFIT 90 program multiple times, first with the Low Energy Versions, and the next time with the Regular versions. They absolutely loved it!
Two Paths to Success!
Normal vs. Low Energy
Believe me I know how scary it is to start a fitness program when you’re experiencing very low energy and high pain. That’s why I designed MITFIT 90 with a Low Energy path so you can follow the entire MITFIT 90 progression, but at a pace and intensity that you can manage. Many of my clients have completed MITFIT 90 a few times using the Low Energy path, and then later were able to repeat it again with the Normal Energy path.
In the sample image here you see how I have two versions of the same cardio routine. The Normal Energy path is what you’d expect for cardio exercise - being on your feet to get your heart rate going. But cardio doesn’t have to be like that when you’re not feeling good, so in the Low Energy version, you’ll be seated on the mat and getting a great workout, without overdoing it.
The two options are available next to each other for each day of the program, so you can even go back and forth, depending on how you’re feeling that particular day.
With the Low Energy option, you’ll be able to keep going and make amazing progess! There’s no other program out there like this. I know you’ll love it and feel great!
Are You Ready?
Are You Ready?
Again, here’s everything you’ll get!
Lifetime membership to the MITFIT 90 program (both the legacy edition and my brand new recharged edition for 2023) and all it’s features including free updates over time. This is a one-time purchase, so there’s no subscription fees.
90 Day interactive workout calendar with the workouts specified for each day. You can take as long as you need to complete the program and even repeat phases if you need to. You will not get bored of these workouts, trust me!
3 Phase Nutritional Pack that will provide you with healthy ideas to help reduce inflammation. Each phase builds on the one previous.
3 Phase Lifestyle Pack to help you take steps to reduce physical stressors in your life that you may not have been aware of. Remember, each phase builds on the previous.
25 Downloadable workouts (plus 18 additional workouts from the older version of this program, MITFIT 90 Legacy) that are yours to download and keep forever so you can access them anywhere without the need for internet.
My Allergy Friendly Recipe Book with over 50 recipes that I have personally created to give you ideas for healthy homemade meals.
Travel Workout Printout that you can do when you’re on vacation or traveling so you don’t regress when you’re out of town.
Access to our Community Support Group that you can use right on my site or from the mobile app. Connect with others just like you for help, answers and encouragement. And you can direct message me here if you need anything along the way!
PLEASE NOTE - Since MITFIT 90 is instantly downloadable, it is non-refundable. Remember, it’s yours for life so you’ll be coming back to it again and again. And, I’m 100% here for you if you need anything! Just contact me and I’ll get right back to you.
MITFIT 90 Reviews
Dieniz Costa - Fibromyalgia
“Just finished MITFIT 90 Day 60 workout! wowza! I honestly didn’t know if I could do it but Suzanne W. nailed it with this recharged version! The fatigue/low energy options allowed me to keep going and stay consistent and motivated to do the next day! I actually have stretched almost every morning and evening even on rest days or if stretching isn’t part of the workout because I find my body really wants it! I am so excited to do the next phase and then explore the CLFTV options once I’m done and get more creative with my workouts. 🥳 Thanks Suzanne W. for helping me feel so empowered in my body!!” ★★★★★
Melanie Harris - Hashimoto’s
“My daughter and I have Hashimoto’s as well as other issues. We tried various forms of exercise and have always ended up fatigued and in a lot of pain. The only thing we could maintain was gentle pilates but we really weren't getting any stronger. If anyone had told us 3 months before starting MITFIT 90 that we would be lifting weights, we never ever would have believed them...we couldn't even believe ourselves as the class slowly introduced cardio and weights...and we could do it! And we didn't crash afterwards! Whilst we are still tackling various health problems, we are really enjoying having more toned bodies! And I think the greatest benefit we have received has been better physical stamina for daily activities. I also had costochondritis during the pandemic, it was intensely painful and whilst phsiotherapists and chiropractors were helpful, the stretches on MITFIT 90 have helped my symptoms almost disappear. So grateful! Thank you for all your hard work and for understanding what we really need.” ★★★★★
Sarah Marielle - Fibromyalgia
“I’m hitting my 30’s and am adjusting to an active lifestyle once again. I was a nurse in the PICU for a while and got my steps in for the day on the floor and by hitting the shops, but I just couldn’t build up the discipline to exercise regularly. After my accident, I came down with a severe form of Fibromyalgia. I used a wheelchair and walker and then a cane. Now I am walking again, unassisted and doing my best to keep a routine thanks to MITFIT 90! It has helped me to keep up the muscle I had to rebuild in physical therapy and keep myself moving. The stretches are amazing, especially now that I am in nursing administration sitting at my desk most of the day. The stretches really help relax these muscles and my flexibility is definitely improving beyond what I could have imagined for myself, and it keeps getting better! I am still taking my medications for Fibromyalgia but I am no longer dependent on creams, heat pads and copious amounts of Tylenol. Thank you so much Suzanne!” ★★★★★
Emily Woods - Fibromyalgia
“Your programs and videos have been an amazing find. I've now reached the 5 year "anniversary" of dealing with fibromyalgia and migraines. I used to be so active and it was a struggle to find any fun exercise program that I could do. I finished one of your earlier programs and am now on day 23 of the MITFIT 90 and this has been the best I've felt in 5 years. So thank you for giving time and effort to creating this program.” ★★★★★
Sandra Mascio
“As I approach the end of my 90 days of Mitfit90 here are ten things I just loved about this program. Although I have been an exerciser pretty consistently for 25 years, I never completed a program before boredom or exhaustion set in. But... yay I was able to finish this one! I feel less tired than I have in a long time. More energetic. Leaner but without losing much weight. I tend to get get bigger when I lift heavy weight but with these workouts my muscles seem tighter and smaller and my clothes fit better.
Fun! Lots of fun factors--good music, creative moves, Suzanne's pleasant demeanor.
Do-able. None of the workouts are too long or too difficult yet they are uniquely challenging--working smaller muscles, or total body functional moves and balance reflexes.
The workout calendar provides rest days and easy days progressing to more challenging days as you get further along.
No boredom factor. I love the non repetitive nature of most of the workouts. There is a one-and-done on an exercise except for the dance cardio where it's good to repeat the moves so you can follow along better.
Ability to download the workouts. I was able to load them on to a flashdrive and plug into my TV so they were easily accessible with no streaming issues.
The Nutrition and Lifestyle packs were incredibly informative. I like how they were broken into phases so you could ease yourself into including the suggestions.
Aesthetically pleasing. The workouts are very nice to look at with a clean set and good lighting and beautiful graphics. I love the countdown of the exercises in the rounds. The artwork on the website with the Lifestyle and Nutrition info is so well set up and accessible with lovely colors, artwork and graphics.
The toning moves--I love the light weight work and bodyweight moves some of which I have never seen before even after having done dozens and dozens of workout dvds over the years.
All the workouts are very joint friendly.
Suzanne herself! She's such a motivating instructor. I love her calm and supportive demeanor.” ★★★★★
Christianne McCall - Fibromyalgia & CFS
“I have been into fitness since I was young. Denise Austin on TV was my go to through the 80's and 90's! LOL! My mom is a personal trainer and used to be in fitness competitions. My dad lifts and runs. So, staying in shape has been drilled into my brain for a LONG time!
I, myself, have taught Yoga and Pilates. I have a YogaFit certification.
I was diagnosed with Fibromyalgia and CFS after a bout of Mono around 5 years ago. In hindsight, I believe I was under a HUGE amount of stress and my body just gave out.
“Since getting ill, I have tried SO MANY things to help. Beachbody (too much) just Yoga (not enough.) I knew I needed to get some strength training and cardio in but couldn't find a program that I could stick with and didn't bore me.
I found Cocolime Fitness from a Google search with fitness and fibromyalgia. This was back in April of this year (2019) after a joint dr told me to go to Physical Therapy full time to help my hip and low back issues.
I couldn't afford the co-pays and knew there had to be SOMETHING out there! I was so lucky to find you!
From the beginning, I have loved your bubbly spirit and style. You say so many things that just resonate with me. I was so happy to see that you mixed things up and didn't do the SAME THING ALL THE TIME! (UGH)
It took me a few months of doing your free YouTube videos but in early July, I bought the MITFIT program because I wanted to go a little deeper that what your channel offered.
I admit, after doing Beachbody, I was tentative on spending money. Wasn't sure what I was going to get!
I am SO GRATEFUL that I bought it for myself. I printed out all the recipes, tips and guides. They are in a 3 ring binder and I refer to them frequently.
I cannot go a day WITHOUT doing some sort of exercise. Some days it may only be stretching, but I have found that it helps me stay flexible and does perk up my energy.
The way you have the days set up in the 90 day program are easy to follow. If I feel what you have for a particular day is just TOO much for me, I find something else; either from the program or your YouTube page.
Your program has been a blessing to me. I share it on Instagram often and even showed it to my personal trainer mom!
Thank you for all you do. I understand suffering with chronic illness and trying to hold a job, have a home and a life! You are a rockstar! Your videos are amazing and I hope you continue to add to the MITFIT program!” ★★★★★
In case you were wondering…
Can these low-mod intensity workouts really change my shape?
What if I can’t complete the program in 90 days?
If I don't speak English or am hearing impaired can I do this program?
Will I need to follow a specific diet or meal plan in this program?
Will this program cure my chronic pain & fatigue?
Can I download all of the workouts?
What type of workouts are included in the program?
Can I do this program if I am very imobile right now?
Are you wondering if MITFIT 90 is the right place for you to start?
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