Move Better in 7 Days | Free Sedentary Reset
Complete self-guided workout program built by sedentary lives FOR sedentary lives to improve quality of life! This is a condensed E-book + workout tracker + Nutrition guide meant for busy proferssionals who want actual progress.
Guided by Daniel Argota, NASM-Certified Personal Trainer specializing in posture recovery and movement for desk workers and professionals. Now accepting clients in Port Charlotte and online.
★★★★★ 5.0
from 100+ reviews
TRUSTED BY THE BIGGEST BRANDS
Why the Spine First Method Actually Works.
Years of desk work left me stiff, exhausted, and disconnected from my body. What started as “just tightness” became constant tension that limited everything I loved doing. Instead of chasing quick fixes, I built a system that retrained how I breathe, move, and recover. Now I help busy professionals do the same not with pain promises, but with practical habits that restore energy, posture, and confidence day by day.
Our Four Core Principles.
Breath & Core Pressure
Proper breathing builds internal pressure that supports the spine and posture.
Anti-Rotation Strength
Train the core to resist twisting, the key to lumbar stability and control.
Controlled Tempo
Move slow and steady (3-1-2) to retrain movement and build confidence safely.
Capacity Before Load
Master form and endurance first, then add weight for lasting strength.
What You’ll Get in 7 Days of the Sedentary Reset
- Daily drills (10 minutes each) targeting breath control, pelvic stacking, hip mobility, and T-spine rotation.
- Checklists and habit trackers to monitor sleep, water intake, and daily movement.
- Short educational videos on tempo and form so you move safely and effectively.
- Nutrition quick start (calorie and macro guidelines, hydration formula = ½ body weight in oz).
- Safety framework: learn when to modify or stop movements, hurt doesn’t always equal harm
Grab Your Free 7-Day Sedentary Reset
Enter your name and email to get the step by step PDF and daily drills delivered instantly,. then book your free 15 minute Posture Screen to unlock the full 8-week plan and nutrition guide.
Disclaimer* Educational content only. Not a medical diagnosis or cure. Stop any exercise that causes pain beyond normal muscular fatigue and consult a qualified professional.
What Happens in Your Free 15 Minute Posture Screen
During your complimentary session, we’ll identify roadblocks without guesswork. In 15 minutes, you’ll learn where your posture breaks down, how your core is stabilizing your spine, and which simple drills can relieve tension.
Quick Intake
We cover your goals, work habits, and patterns so the screen is tailored to you.
Movement Check
Simple tests: pelvic stack and breathing, active leg raise, T-spine rotation, and anti-rotation core control. No equipment needed.
Pattern Review
I’ll show you how your posture and breathing affect your spine so you understand the “why.” Evidence-based concepts from your program like tempo and mobility training guide the feedback.
Personal Plan
You receive a written summary and daily drills to start rebuilding control and confidence immediately.
Choose Your Next Step to Move Better
Both programs build on the Spine First Method you’ve experienced in your 7 Day Reset. Each plan combines corrective exercise, mobility training, and habit tracking to restore confidence in movement without requiring hours in the gym or therapy.
★★★★★ 5.0
from 100+ reviews
Sedentary Jumpstart
$600
One Time Investment
Duration: 4 weeks
Best for professionals ready to apply the Reset, Feel stronger and more energized within weeks.
Includes:
1 private session per week (in person Port Charlotte or Zoom)
Personalized Spine First program with daily 10 minute drills
Two 5 minute at desk routines for work day mobility
Weekday messaging support for accountability
Access to educational videos on breath & tempo training
Guided Every Step. No Guesswork
Posture Intensive
$950
One Time Investment
Duration: 6 weeks
Ideal for clients who want a comprehensive spine strength system and coaching precision each week.
Everything in Jumpstart plus:
Weekly video form checks and feedback
Nutrition Quick Start (see pp. 31-34 of your full guide) calories, macros, hydration
Excel periodization tracker and load progressions
Customized mobility blocks for desk recovery and travel days
Priority scheduling and progress review at Week 6
Guided Every Step. No Guesswork
Start-Now Bonus: Enroll this week to unlock the full 35 page Spine & Align program and personalized periodization tracker.
Each program uses evidence-based methods for spinal stabilization, core endurance, and mobility progressions that align with current movement science research. Programs are educational and conducted within the scope of a NASM-certified personal trainer.
Real People, Real Relief, Without Guesswork
Every transformation you see below came from the same Spine First principles you’ve already started with in the 7 Day Reset, breathing, core control, and mobility that fit busy schedules. All feedback is voluntary and reflects individual experiences.
“I lost 28 pounds without feeling deprived. My back tightness from 12-hour shifts finally eased. Daniel understood my crazy schedule and made it work.”
Sara M, Port Charlotte (In Person)
★★★★★
“I train online from my Brickell apartment. Never thought virtual personal training could be this effective. I’m stronger at 35 than I was at 25. Daniel’s app makes everything simple.”
Herbert Villar, Brickell Miami (Online)
★★★★★
Testimonials are individual experiences and not guarantees of results. All training information is educational and not a substitute for medical advice
How quickly will I see results?
Most clients notice improved movement awareness and reduced stiffness within the first 7 days of consistent practice. Individual results vary.
Is this a medical program?
No. All programs are educational and delivered within the scope of a NASM certified personal trainer. Consult your health provider before starting new exercise.
Your Reset Starts Today, Reclaim Strength, Posture & Confidence
No more generic workouts. This is a system built from real recovery, mine. I rebuilt from sciatica and now help busy professionals move pain-free and perform better, safely and sustainably.
Check If We Can Visit You In Person
Enter your address to see if you’re within our 20-mile in-person service area
Your progress is personal.
If you follow the plan, check in weekly, and don’t feel you’re improving mobility or posture by the end of Week 4, I’ll revise your program free of charge until you do.
Contact
📧Email: Argotafitness@gmail.com
🤳🏼Phone: (305) 877-7135
📍 Port Charlotte & Online