Getting regular physical exercise is one of the most beneficial things you can do for your health. In fact, in addition to the obvious advantages of improved muscle tone, cardiovascular health, and weight management, exercise can help you control your blood sugar, strengthen your bones, and even improve your moods and brain function.  Regular exercise ensures you stay mobile as you age, providing a better quality of life.

You do not necessarily need to join a gym, buy an expensive bike, or take up a dangerous sport to reap the benefits of exercise, since merely walking daily can produce a host of gains.  However, we have found that joining a gym or signing up for a new program boosts commitment, resulting in consistently increased activity.

Whether you haven’t exercised in years or you’re looking for something to freshen up your workouts, it is important that you find a type of exercise that you enjoy, so that you stick with it.  We all have different preferences as to what works for us.  With that in mind, our staff has compiled some of their favorite programs to help you find what works best for you.

Here’s what each of these workout program creators had to say:

In-Person Workouts*

Camp Gladiator (CG) is a four-week fitness program led by Certified Personal Trainers, where every workout is different. Each “Camp” is a 60 minute, full-body workout incorporating both cardio and strength exercises. CG was initially built around outdoor workouts and is now excited to offer virtual workouts as well!

Intensity: Camp Gladiator is for all fitness levels. If you have any restrictions, you just let the trainer know. They also give the modifications for each move.

F45 Training: The “F” in F45 Training stands for functional training, a mix of circuit and HIIT (high-intensity interval training) style workouts geared towards everyday movement.  “45” is the total amount of time for sweat-dripping, heart-pumping fun.

Intensity: All workouts can be modified for different fitness levels.

At-Home Workouts

Beachbody on Demand: A membership to Beachbody on Demand gives you instant access to over 75+ programs, and Beachbody has options for every body and schedule.  Workouts range from beginner to advanced, and each program has a set timeframe and schedule to follow, taking all the guesswork out of it.

Intensity: The intensity level of each program is easily located on the program tiles, with many options for beginners. Most of the programs also include a modifier option to help you get started no matter what your fitness level.

The Melissa Wood Health (MWH) Method sculpts beautiful long lean lines throughout your entire body using precise, low impact movements. But this practice isn’t just about building a body you desire; it’s about building a better, stronger relationship with yourself.

Intensity: There is a “Beginner” category that is a great place to start so that you can learn the form because that’s important for sculpting those beautiful long lean lines. They also have a “Power” category which is for our more advanced and seasoned MWH members. Pre and Post-Natal workouts are also available.

Yoga With Adriene: Yoga is really the art of waking up.  Getting back to the true you. It can be that simple. Yoga with Adriene offers up a way for us to see a world that is working for you instead of against you. Yoga reminds us that everything is connected so we must live, act, and breathe with awareness. The process is the candy. Enjoy!

Intensity: If you are brand new to yoga, you might want to start with the Yoga for Beginners practices. There is a playlist on the YouTube channel specifically for those just starting out. You can find that playlist here. There are also Foundations of Yoga videos where Adriene goes deeper into specific poses and breaks them down, workshop-style. You can find those Foundations of Yoga videos here.
There are also many other Playlists on the YouTube channel for all kinds of needs- Standing Yoga, Seated Yoga, Hands-Free Yoga, Yoga for Back Pain, Yoga for Core, Gentle Yoga, Total Body Yoga, just to name a few. You can find all the playlists here.

Bikini Body Mommy ™ is a fitness-lifestyle brand and body-positive home-based workout movement with a global community of millions of followers worldwide. Bikini Body Mommy™ provides FREE 90 day home-based workout challenges, and over 1500+ specialty workouts in the new BBM APP, as well as weekly meal plans, and relatable at-home lifestyle advice for moms.

Intensity: All fitness levels, including post-natal workouts.

* May also offer a virtual component 

NOTE:  While many of these sites offer their own nutrition plans, we recommend that you follow the nutrition plan laid out by your medical provider and have a discussion with your provider before making any changes to your nutrition plan.

AboutHotze Health & Wellness Center

Since 1989, Hotze Health & Wellness Center has helped over 33,000 patients get their lives back using bioidentical hormones that restore hormones to optimal levels, strengthen immune systems, and increase energy levels. Our treatment regimen addresses the root cause of hypothyroidism, adrenal fatigue, menopause, perimenopause, low testosterone, allergies, and candida.

Led by best-selling author, radio host and leading natural health expert, Steven F. Hotze, M.D., our medical team has over 100 years’ combined medical experience backed by a staff of nearly 100 caring professionals who provide an environment of hope and extraordinary hospitality for each of our patients, who we call our guests. It is our deepest desire to help you obtain and maintain health and wellness naturally so that you may enjoy a better quality of life, pure and simple.



Do you want to live a healthy, happy, purpose-driven life? Do you want to restore your health so that your loss of energy, weight gain, joint pain, depression and lack of drive or motivation won’t hold you back from achieving your personal and professional goals?

Dr. Steven Hotze wants that for you, too. In fact, in his powerful and passionate video entitled, “What I Believe”, Dr. Hotze shares how his Christian worldview and pivotal experiences have ignited a deep desire to offer the message of hope and optimal health to all who need to hear it.

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At Hotze Health & Wellness Center, our doctors are changing the way women and men are treated through the use of bioidentical hormones. Our natural treatments have helped over 33,000 individuals with hypothyroidism, adrenal fatigue, menopause, perimenopause, low testosterone, allergies, candida, detoxification and nutritional deficiencies.

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Guest Testimonials

Tony S.

"I went from from having fatigue to regaining my energy, motivation, and drive after age 50!”

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Pam White
Pam White
At Hotze Health and Wellness YOU can truly find restoration of your health and vibrant life! You will find the most caring and effective healthcare available! Don't hesitate call them today!!!
Ron Guidry
Ron Guidry
Doctors are not the final authority in our journey of achieving/maintaining health and wellness but having a good team of doctors in your support and guidance community is not only helpful it is wise and also essential. The team and staff at Hotze Health and Wellness are health professionals that you can trust to help you navigate all the misinformation that may be keeping you separated from your optimal level of health.
Caral Reeves
Caral Reeves
Hotze Beauty is a first class facility! Extreme level of professionalism , knowledge & genuine care❤️‍🩹
Julie Hryszko
Julie Hryszko
I’ve been a guest at this facility for 15 years. They are the most efficient, thorough and caring group of individuals I’ve ever experienced. Dr Hotze looks to change the way a typical doctor treats patients and looks for root causes to eliminate medical issues instead of treating “symptoms”. My life has improved 100% since my initial visit. The cost of the treatments are worth it.
Shavon Sisson
Shavon Sisson
Always a great experience dealing with everyone at Hotze Heath and Wellness! Everyone is kind and helpful.
Kori Misson
Kori Misson
I cannot accurately describe in words how I feel about this practice and the entire staff. I have had quite a few health issues throughout the years, rheumatoid arthritis, sjogrens, weight gain, hair loss, irritability, and that is just the beginning. I had pretty much given up on feeling good, just decided to "live with it" and hope for the best. Two very close friends love the Hotze Wellness Clinic and they have experienced life changing health. Made my appointment and from the beginning I felt heard. Not a in and out fast food style practice. They are looked and are looking at my entire body for overall health and wellness. Connections from mind and body to clinical blood work, even dental questions....they care and I feel as if I can trust them. I am on a path to complete wellness and my goal is to have my RA back in remission as it once was....make yourself a priority. Having hope is an incredible feeling!