Build Strength & Protect your health
Just 10 Minutes.
3 Days per Week.
A beginner-friendly strength and total fitness program designed to help you invest in disease prevention, physical confidence, and mental resilience—without overwhelming workouts or complicated routines.
Why This Program Exists
As a physician, I spent years encouraging patients to focus on prevention—yet I kept seeing the same barriers:
No time. No energy. Too complicated. Too intimidating.
I didn’t initially believe that just 10 minutes of strength training, three days per week, could truly make a difference.
Then I saw it firsthand.
Patients became stronger.
They moved with less pain.
They felt more confident, more energized, and more in control of their health.
That’s when everything changed.
This program brings you the exact strength training approach I now recommend to patients who want to take a proactive, empowered role in their health—starting today.
What Makes This Program Different
This isn’t just about exercise.
It’s about building a body and mindset that support lifelong health.
✔ Simple & Sustainable
Short, effective workouts you can actually stick with—no gym required.
✔ Beginner-Friendly
Designed for real people, not fitness experts. Modifications included.
✔ Strength for Disease Prevention
Muscle is one of the most powerful tools we have for metabolic health, longevity, and independence.
✔ Mental Health Built In
Each workout includes positive mindset coaching to support motivation, confidence, and emotional well-being.
You’re not just training your body—you’re training your belief in what’s possible.
Who This Is For
This program is perfect if you:
Are new to strength training or returning after time off
Want a simple way to invest in long-term health
Feel overwhelmed by traditional fitness programs
Want workouts that support both physical and mental health
Are ready to take a more active role in your wellness
You don’t need perfection.
You just need a starting point.
Meet Dr. Heather Ludwig
Founder & CEO, Four Corners Collective
Board-Certified Family Medicine Physician
Our Programs
Beginner Strength Program
Best for:
Individuals new to strength training
Those returning after time off
Anyone wanting a simple, confidence-building starting point
What’s included:
10-minute workouts, 3 days per week
Beginner-friendly movements with clear instruction
Minimal or no equipment required
Focus on building consistency, mobility, and confidence
Short mindset prompts to reinforce progress and motivation
Why it works:
This program helps you establish the habit of strength training while improving energy, stability, and trust in your body—without overwhelm.
Total Strength & Mindset Program
Best for:
Individuals ready to progress physically and mentally
Those focused on long-term health, muscle, and resilience
Anyone wanting deeper mindset support built into workouts
What’s included:
Progressive full-body strength training
Focus on muscle building, metabolic health, and longevity
Integrated mindset coaching in every session
Tools for motivation, stress resilience, and self-trust
Designed to support healthspan and sustainable wellness
Why it works:
This program strengthens both your body and your mindset, helping you build muscle while developing the mental skills needed to stay consistent long term.
How to Decide Which Program Is Right for You
Step 1: Are you new to strength training?
Yes → Beginner Strength Program
No → Continue to Step 2
Step 2: Are you short on time or rebuilding consistency?
Yes → Beginner Strength Program
No → Continue to Step 3
Step 3: Do you want a variety of workouts?
Yes → Total Strength & Mindset Program
No → Beginner Strength Program
Step 4: Are you focused on long-term strength, resilience, and healthspan?
Yes → Total Strength & Mindset Program
Your Next Step
You don’t need more information.
You need a plan that works for your life.
Choose the program that meets you where you are—and start building strength for your body and mind today.
demo videos
No Workout Repeats. Dr. ALI NOVITSKY guides you through each one.
Programs available
Beginner Strength & Mindset Program Our foundational strength program designed specifically for adults who are new to movement, returning after time away, or beginning a metabolic health journey. No equipment, low impact, and built to meet patients exactly where they are. 10-minute physician-led strength workouts 3 progressive levels to support long-term growth
Total Strength & Mindset Program Our most comprehensive program, designed as a full-spectrum virtual fitness ecosystem. This is ideal for practices looking to support diverse patient populations—from those beginning their strength journey to individuals ready for more robust conditioning, mobility training, and mind–body work.
Work smarter…Not harder
Strength training is not an extra—it is foundational to long-term health. This program reflects what the data support and what patients can realistically maintain. With a simple, evidence-based approach, you can reduce muscle loss, improve resilience, and support your health for years to come.
Start small. Stay consistent. Let the results follow.
A Note on This Wellness Offering
This strength and mindset program is a cash-pay wellness service and is not billable through insurance. It is designed to support overall health, strength, and disease prevention, but it does not replace medical care, diagnosis, or treatment.
Instead, this program serves as a supplement to traditional medical care—providing practical, evidence-informed tools that help individuals take an active role in their health between visits. Participation is voluntary and intended for general wellness, fitness, and lifestyle support.
If you have specific medical conditions or concerns, we encourage you to continue working with your personal healthcare provider while engaging in this program.