At Home ProgramAt Home Program

At Home Program in Loose Creek

Try our At Home Program

At Home Program

Workout alongside Denise anywhere you have internet access in the FF&N At Home Program! On the private FB group, you are provided with 5 workouts on a weekly basis that you can choose to do in whatever order you wish.  I recently started adding a “bonus workout” which is a workout from earlier in the program.  So you have access to 6 workouts per week. I provide a suggested structure for those who wish to follow it:

  • Monday is Lower Body
  • Tuesday is Core
  • Wednesday is Upper Body
  • Thursday is Cardio
  • Friday is Mixed Body/Games at Times

The bonus workout will vary from week to week.   The workouts typically run anywhere from 20-25 minutes.  I almost always provide an optional finisher at the end that you can either do or not do based upon how good of a workout you feel you got with the “meat” of the workout.  Sometimes, you may be craving just a bit more; sometimes not.  I always say, “You do you!”

The workouts are mainly HIIT (high intensity interval training) based but I do throw some boot camp style as well as an occasional yoga movement in to shake things up.  I show modifications for the majority of moves which allow these workouts to work for a wide range of fitness levels from beginners to advanced.   Equipment needed is minimal – dumbbells or kettle bells preferably in a few sizes.  My goal is to not repeat workouts which helps challenge your body and continue to improve you fitness.

I release the new videos every Sunday.  I then remove the previous week videos.  They are provided to members with a Vimeo link (the link is provided within each workout post).  You can use any smart device (e.g. Roku) for watching and this can be done in many different ways.  Once of the easiest ways to do this is to sign up for a Vimeo account/download the app.  Then click the workout post to open the video, and click the image of the watch, “Watch Later” which will put that video into your watch later folder within Vimeo.

What it includes

I provide monthly nutrition education. For example, in July, members received a daily email from July 1-15 on clean eating.  August 1-14 – they received the second half of those emails.  In January, our focus was on Mindful Eating. The idea is to drip feed the nutrition education so it is not so overwhelming to comprehend.  I also share some of my favorite recipes, cooking tips and just education on Tasty Tuesdays.  And, members are encouraged to reach out with any short/brief questions they may have regarding nutrition or topics they may be interested in learning more about.

How to sign up

The cost is $25/month. If you are interested please sign up here.

You will be directed to the Push Press site which is my third party management company where you may enter in your payment information, etc. You should receive notification via email regarding signing the necessary waiver & agreement form. You do not need to download the push press app if this is the only program you are joining. You may cancel your subscription anytime by emailing me at least 3 business days prior to your renewal date at

When you sign up for the program, if you and I are not already friends on Facebook, I will request to be your friend.  After you accept, I will send you an invite to the private FB page where you will gain access to all the “goodies.”

"I have been a member of the Freestyle At Home program for almost one year, and I love the result I have gotten with this program! Each workout is unique and challenging. Denise always provides modifications of each exercise for a variety of fitness levels. Over the past few months, I can tell that my strength has improved because I almost never have to modify the exercises during the workout. I have 3 little kids and work full-time, so this is the perfect way for me to do fun and challenging workouts. I love the at home program, and I bet you will too!"

-Jessica K


Sign up today!

Trusted and loved by hundreds of Loose Creek Residents

"For the first time ever, I'm not afraid or overwhelmed at the end of a nutrition/fitness program. Reigniting Your Flame has provided me with the tools to continue my healthy habits beyond these 12 amazing weeks. Everything about the program - the personalized workouts, weekly menus, Denis's check-in session is phenomenal. That old fear-of-failure feeling has been replaced with confidence, empowerment, and purpose. Best investment ever."

Amy S

Denise is AMAZING!! She helped me tremendously with organizing my meals and workout for a 12 week period! For the first time ever I stayed active and didn't gain weight over the holidays! I loved the new food ideas and the different strength training workouts!! Definitely worth your while to join up with these programs if you want to stay fit and healthy!!!"

Lara O

"I have personally been through this challenge with Denise Coots. She customized meal plans that fit my life, and also used a lot of the foods that I already like to eat. What she did not do is come up with foods that were extremely out of my comfort zone. She did challenge me to expand my horizons. I can now walk up the hill without being winded, and each day I make better food choices. Having the workouts at home are a blessing, but I did have the option to get exercises in any way I wanted. Denise has helped to show me that eating healthy is not as hard as I thought. She teaches you planning, how to shop, and also checks in on you."

Kristine Koch

"Trust me, I'm not a morning person. If I can get up at 5:30 AM to workout you can too!!! Denise Coots will walk you through every workout for any skill level"

Abby Bradford

"So proud of my Friend/Trainer Denise Coots! Today was her 200th workout since her opening FreeStyle Fitness. I'm not 100% sure on how many workouts I've completed myself with her but its been since May. I look forward to seeing all of these ladies at 5am! I know that sounds early but it's hands down the best way to start your day! If you have any tiny want to try theses classes out, reach out to Denise! Your first class is free and I assure you will be back and If a group class isn't your thing, check out her home program or semi private classes!"

Jenna Dudenhoeffer

Located off Loose Creek Highway in between Linn and Loose Creek.

Working out at the gym isn't easy. But getting there shouldn't be hard. Freestyle Fitness & Nutrition is located and easily accessible from all of Loose Creek.

12 Quail Hill Ln, Loose Creek, MO 65054
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Life's too short to not have optimal health. Get started today!

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