2022 WARRIOR Instructor Certification events🏹💪🏼⬇️ (online and in person) with Master Trainer Angel Ballance. Bring something fresh to your gym members!
Gym owners & Group X Directors: email firstname.lastname@example.org to book a LIVE event at your gym or studio in North DALLAS TEXAS area and surrounding cities /states . I will consider traveling to you to host a training (email me for hosting perks, requirements, and benefits). Alternatively, ask me about virtual options.
WARRIOR Strength Instructor Certifications
Sunday, September 25th North Dallas, TX area Texas Family Fitness – Frisco W / Little Elm 9am-5pm CT .8 CECs ACE | 8 CECs AFAA | 8 .CECs NASM Register Here
Catch all my classes both virtual and in person this week! Click here
The Grass Is Greener Where You Water It
Have you ever fallen into ‘the grass is always greener on the other side’ mentality? 🌱
I think we all have at some point. It’s hard not to get swept up into it. 😔 You can quickly start to think that everyone else has it better than you and if you could just have what they have, do what they do or be more like them, then you would be happy.
This is dangerous thinking because if you put all your time and energy into comparing yourself to someone else and envying what they have, then you are not putting any time and energy into yourself! 🙁 Their lawn keeps getting greener (aka looking better to you) because you’re putting your energy into that. Meanwhile, yours seems more and more dried up. It’s because you’re so busy watching others that you’re not watering your own grass!
Spend your time and energy on your own life. Invest in yourself. Be grateful for what you have right now. Take care of what’s in front of you and stop comparing to what’s over the fence. Look for the good things all around you. I guarantee your own life will start to look and feel more fulfilled and joyful. 💕
How are you ‘watering your own grass’ right now? Share in comments below.
RECIPE: Apple Carrot Muffins
Apple Carrot Muffins
1-1/2 Tbsp flaxseed meal
4 Tbsp filtered water
1/4 cup extra virgin olive oil
1/3 cup mashed very ripe banana
1/4 cup pure maple syrup
1/2 cup unsweet applesauce
1/2 cup organic brown sugar
1/2 tsp ground cinnamon
1/2 tsp sea salt
1-1/2 tsp baking soda
1/2 cup unsweet creamy oat milk
1 heaping cup carrot, grated
2/3 cup rolled oats
1/2 cup almond meal
1 heaping cup all-purpose flour
1/2 cup raw walnuts, chopped
1.) Prepare the flax egg by combining the flaxseed meal and water in a large bowl. Let it rest for 5 minutes.
2.) Preheat oven to 375F degrees and prepare your muffin tin with liners or lightly grease it.
3.) To the flax eggs, add the banana, syrup, and oil. Whisk to combine. Then add the applesauce, sugar, cinnamon, baking soda, and salt. Whisk again. Add the oat milk and carrots, then stir. Add the oats, almond meal and flour, then stir again.
4.) Divide the mixture evenly among the 12 muffin tins by filling them all the way to the top. Then top them with the crushed walnuts.
5.) Bake for 30-35 minutes or until they are golden brown and a toothpick comes out clean.
6.) Remove from oven and allow to cool. Once cooled, enjoy or store in a covered container at room temp or freeze.
In classes this week, in the spirit of Thanksgiving, we are mindful of our GIVING – specifically, our giving of JOY!
“No one has ever become poor by giving.” ― Anne Frank
Did you know that sometimes the best way to create joy and happiness in our own lives is to spread it to others? When we’re feeling sad, tired, frustrated or just grumpy – it’s pretty much impossible to stay that way when you do something kind for another person. That’s because God has created us to live in community. His word has a lot to say about finding joy just from sharing joy. In the New Testament alone, there are 52 ‘one another’ statements. Encourage one another. Greet one another. Pray for one another. Serve one another. Love one another. Admonish one another. We are literally designed to share goodness with others. 🙌
Now let’s spend another week sharing the joy and love! I have another list of ideas, but you are always welcome to come up with your own. See the needs of others and meet them according to your own strengths and resources.
Here’s a suggested place to start: do at least 3 things from the list below!
♥️ Take a gift basket to a neighbor(s). ♥️ Help a co-worker on a project. ♥️ Get flowers for someone. ♥️ Write a letter or send a text message expressing appreciation to someone. ♥️ Donate money anonymously. ♥️Encourage someone who’s struggling. ♥️ Love up on others’ social media. ♥️ Pay for someone’s meal in the drive-thru or grocery store. ♥️ Let someone have “your favorite spot” or the last yoga block in the bin this week. ♥️ Keep a prayer request list and let someone know you’re praying for their health and happiness.
I can’t wait to see how you touch others’ lives this week! . Share in your stories and tag me ♥️
💬 Share below: Which 3 ways of giving joy could you do this week!?
Before we go, let’s practice gratitude! Here’s a challenge for you that can be done in one sitting or throughout the week.
Yay for the weekend! 🎉 You did so great this week. I’m so proud of you and you should be proud of yourself too! I know sometimes we can look back on the week and only see our ‘mistakes’ or where we didn’t quite stay on track. But we need to focus on all the ways we did well! It’s ok to have a couple bumps or swerves along the way. We can still stay on the track and in the race. 🏁
And remember that we’re all going at our own pace! Just as God gives us grace, we need to learn to give ourselves the same grace and love and understanding.
Cast all your anxieties on Him, because He cares for you. — 1 Peter 5:7
Therefore, if anyone is in Christ, he is a new creation. The old has passed away; behold, the new has come. —2 Corinthians 5:17-18 ESV
He does not deal with us according to our sins, nor repay us according to our iniquities. For as high as the heavens are above the earth, so great is his steadfast love toward those who fear him. —Psalm103:10-11 ESV
There is therefore now no condemnation for those who are in Christ Jesus. —Romans 8:1 ESV
So for today’s Self Care Truth or Dare, we’re going to focus on celebrating ourselves and how awesome we’re doing. 💕 Because sometimes just being proud of and celebrating our efforts is all the self-care we need to keep on track.
Now pick your path for today!
💛 Truth: What are you proud of yourself for doing (or not doing) this week?
💙 Dare: Reward yourself for your hard work this week with a bath, a nap, flowers, new book, massage or whatever makes you feel special!
Back To Better Health Mini-Challenge: FOR 5 POINTS! How do you celebrate yourself? Post your truth or dare to social media and tag me!
Life Fit Nutrition Tip: Healthy Carbs to Fuel Your Body
“Eating healthy food fills your body with energy and nutrients. Imagine your cells smiling back at you and saying: ‘Thank you! ‘” – Karen Salmansohn
Alright, I’ve got an announcement to make….
Carbs are not bad! 📢 Carbohydrates have gotten a lot of bad publicity lately. And most people believe that carbs are bad. When in fact, they are essential for fuel & energy. Your body NEEDS them. They are your body’s quickest burning and most efficient source of energy. It’s the easiest for your body to use, and so it’s what your body always chooses to burn first if given the option. Once your body metabolizes those carbs, they turn into glucose in your bloodstream (aka blood sugar) which provides energy to your cells. So when you need that energy like for an intense cardio or lifting day, carbs are essential. 👌
This all means that carbs are not the enemy, it’s just a matter of what kind of carbs you choose. Refined carbs with lots of sugar give you a quick hit of energy, which also drops off just as quick. 📉 This leaves your body feeling like it needs more fuel ASAP, which then results in craving more sugar & refined carbs. But if you stick to healthy carbs like whole fruits, vegetables, beans, and 100% whole grains, you will get longer-lasting fuel because they take longer to digest. Plus, they have good fiber to keep that blood sugar more stable and your body feeling more full.
So the key is eating the right type and amount of carbs. 🍚🍠🥔 Here’s some of the best options to choose from besides your standard bread & pasta.
Brown or wild rice
Red, yellow or Yukon potatoes
Couscous, whole wheat
Sweet potatoes are a great option and I love to cook up a big bunch of them in the oven with a bit of olive or coconut oil to eat throughout the week as a side, on salads, in wraps, etc.
Soaking and cooking a big batch of beans, even 1-2 different kinds to add to soups, stews, casseroles, rice bowls, etc throughout the week is a great idea too. Same with a big batch of rice or quinoa (rotate every other week!). Having these healthy carbs on hand will give you all kinds of options to fuel your body!
Comment below or share to social and tag me: What’s your favorite way to cook and eat healthy carbs?
Fit Foodie Recipe Share: Chickpea Salad & Sprouts Sandwich
Chickpea Salad & Sprouts Sandwich
2 (15oz) cans chickpeas, drained & rinsed
1/4 cup finely chopped celery
1/4 cup chopped green onion
3 Tbsp fresh dill (or 1 tsp dried)
1/2 cup plant-based mayo
3 Tbsp fresh lemon juice
1/2 tsp sea salt, to taste
1.) In a large bowl, mash the chickpeas with a fork until chunky. Some beans left whole will be okay.
2.) Add in the celery, onion, dill, mayo and salt. Stir well to combine.
3.) To assemble your sandwiches, add the chickpea salad between two slices of bread with the sprouts and other toppings you desire. Enjoy!
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These are the perfect sister formats to round out your resume or rebrand yourself as an instructor!
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Usually, the biggest obstacle to getting back on track with your health and fitness is just creating and establishing the habits that are needed to keep you on track. It’s all about routine and momentum, and it can take a lot to get that going. But once you’re on track, the maintenance is much easier. 👍
So I want to start with my favorite habit hack, which is called habit stacking. 📚 This is exactly what is sounds like, stacking a new habit on top of an already established one. The simplest and best way to start something new is to connect it to something you already know you will do each day.
For example, let’s say you make coffee each morning when you wake up without even thinking about it, and of your goals is to drink more water. Then you could leave a tall glass next to your coffee machine so that when you start your coffee, you fill up the glass and drink it while your coffee brews. ☕️
Or, if you want to start taking a morning or evening supplement that you know will help with one of those nutrient deficiencies, like my superfood protein blend shake here, then you could put the supplement next to your favorite snacks in the pantry you reach for every day or next to the vitamins (or allergy medicine if you live in Texas and suffer like so many others LOL). So that way you will make a shake when you have that snack attack or take your vitamins, something you already do each day.
The point is that by stacking these habits, you will be creating a new routine that you eventually just do without thinking about. And then you stack on even more habits – one at a time of course. Pretty cool huh?
What is one daily habit you never skip? Tell us below!
Test test…. 📣 drop a ✌🏼 if you see this! Did you know? I have shared multiple reels that seem to have gone unseen: …. did you see them?? – yes ✅ or no ❌- ?
Instagram seems to have hidden some of my stuff 🤷🏻♀️ so… I’m sharing more today!
Having the right mindset literally makes all the difference in how your week plays out. 📆 But you have to be intentional about getting into that mindset. To really make the most your week you’ll have to be in a positive, growth oriented and healthy place mentally and emotionally. Easier said than done though, I know. 😕
So here are some things to help you get into that mindset to set up you up for an amazing week!
✔️Let go of last week’s mistakes. Stop beating yourself up or feeling guilty about missing a workout or indulging at a gathering. What’s done is done. All we can do now is learn from them and aim to do better this week.
✔️Read or listen to something inspiring. Hopefully you’re doing this daily. ☀️ But also consider your “mindless busy times” such as cooking and cleaning, coffee brewing and meal prepping… to enter the week inspired, uplifted and motivated. Listen to a podcast or audiobook or read scripture and listen to worship songs. (Psst this morning I shared my devotional about “what is worship” and how to make your workout your worship, too, up in my stories)!
✔️Prepare yourself for what’s ahead. This is such a big one that I’ll expand on it more next week. But it’s as simple as laying out your week on a piece of paper or planner and just going through your week to feel confident that you know what’s going on you’re prepared for the week ahead. Don’t forget to take time to pray over your week, for God to guide your plans. 🙏🏼
Let Me Coach You: Emotional Eating Are You Really Hungry?
Do you ever feel…
👉 Overwhelmed or Stressed
And find yourself looking in the fridge (one or ten times), scouring the pantry, and grazing on things that just aren’t quite satisfying? (one Oreo ends up being ONE ROW of Oreos — am I alone here 🙋♀️🙋🏻♂️)?
Here are a few tips on pushing past through emotional eating!
☑️ Identify the trigger — could be a quick impulsive reaction to some news, one of the feelings listed above, or even something a little deeper that you haven’t healed from yet.
☑️ Track your food — write down what you ate and include how you felt before and after . Add as much detail as you can and flag this page in your journal — this makes a great reference for next time.
☑️ Try other coping mechancisms — Find exercise you love and move daily! Exercise releases endorphins and serotonin which make you feel good!
☑️ Surround yourself with positivity — this includes people, pets, uplifting music, etc.
☑️ Allow yourself to eat the foods you enjoy — in moderation. If you restrict yourself, you’ll likely end up bingeing. It’s a dangerous cycle. Instead, have a few cookies, a slice of pizza, or a serving of chips.
Remember, this takes time — so give yourself grace. And know that as you put these tips into practice and become more aware of your habits you’ll start to realize when your not even tasting and enjoying the food.
When that happens — drop the fork!🍴
Distract yourself by getting away from the kitchen (you could go outside, call a friend, take a walk).
You got this! And if you have tips that have helped you, I’d love to hear from you. Reply to this email — I’m always looking for ways to improve!
Faith for Life Fit: You Are Uniquely Created, Self Care Truth or Dare
“Until you value yourself, you won’t value your time. Until you value your time, you will not do anything with it.”— M. Scott Peck
😃 We’re doing Self Care Truth or Dare this month and I’m so excited to see you start taking better care of yourselves and valuing yourself in the way that you deserve. You are uniquely and beautifully created by God, so let’s honor that creation by slowing down and taking time to take care of ourselves.❤️
I praise you, for I am fearfully and wonderfully made. Wonderful are your works; my soul knows it very well. Psalm 139:13-16 ESV
Psalm 119:73 “Your hands made me and formed me; give me understanding to learn your commands.”
Jeremiah 1:4-5 “Now the word of the Lord came to me, saying, “Before I formed you in the womb I knew you, and before you were born I consecrated you; I appointed you a prophet to the nations.”
Psalm 100:3 “Know that the LORD is God. It is He who made us, and we are His; we are His people, and the sheep of His pasture.”
But why would we slow down when we already have so much going on and we’re supposed to be focusing on getting back to our workouts and our nutrition?! Well, because it’s all about whole health. We’re not about to get back on track just to fall off again in another month because we’re so burnt out from trying to maintain a crazy routine. 🙈
This is a lifestyle. As a coach to women in my online groups, I am forever reminding them that I will never encourage to sacrifice taking care of yourself just to lose the weight or to look good for vacation or whatever outward goal it might be that you think is the most important thing in your life right now. Because I can assure that there will always be another vacation or another event or some other reason you want to ‘look good.’ The yo-yo and crash dieting and over-working your body in panic to meet a deadline stops here. 🛑 And simple, sustainable and smart action starts now, which includes taking care of yourself. 💕
So, this September, I will give you a “Back to Better Health” Challenge truth or dare style and you can choose, but you have to do one! Imaginary points are awarded and winner gets featured on my blog & social media 😉 Just comment below:
💛 for truth
💙 for dare
And then either: (1) answer the question (truthfully, obviously) or (2) complete the dare with a pic and tag me on facebook , twitter, tik tok, or instagram. This is going to be so fun! 😄
Ok here’s your first Self Care Truth or Dare (comment below, or post to social and tag me):
💛 Truth: What activity brings you enjoyment? How often do you do it?
💙 Dare: Do something that brings you joy.
Back to Better Health Challenge – Bonus 10 points: What is your favorite ‘just for fun’ activity?
Busy Fit Mom Life: Back to School, Back to You
It’s back to school season! Or as I like say ‘almost pumpkin season.’ 🤭 I do love white pumpkins and fall leaves all around my home come this time of year.
I know you’re probably just now wrapping your mind around school schedules, morning routines, after school routines, homework, bedtimes, activities…the list goes on. And even if you’re not a parent or teacher, this time of year still seems to be a time of transition for most people.
1.) Preheat oven to 350F degrees and line a baking sheet with parchment paper. Place the tomato slices on the sheet and drizzle with olive oil. Then sprinkle each side with salt, pepper and oregano. Place in the oven for 15-20 minutes.
2.) Meanwhile, combine the mayo, lemon juice, garlic and a sprinkle of salt and pepper in a bowl. Stir to combine and adjust seasoning as needed. Set aside in the fridge.
3.) Heat a pan over medium heat. Spread butter on each side of the bread and place the bread butter side down in the pan and cook until brown. Remove.
4.) To assemble, spread the garlic aioli sauce on each slice of bread. Top with tomatoes, avocado, greens and basil. Slice and enjoy!
Instructor Insights: Get Certified with me!
ICYMI, I have several new opportunities to get certified with me in Frisco, TX or virtual (online) !
Two dates in Texas, and Two dates online!
WARRIOR Strength: September 25th Frisco, TX, and October 9th Virtual
WARRIOR Rhythm: October 16th Virtual, and October 30th Frisco, TX
My Fave Fit Finds: Simplest way to Alleviate Muscle Soreness
hold up for a sec! ✋ I know you may be feeling strong and motivated and excited to crush it in your workouts. And I definitely want to you feel stronger and more confident, but don’t overdo it!
I know as you’re getting back on track, you may think you need to push hard and really ‘go for it.’ 💪 Which is fine, as long as you aren’t pushing outside of your body’s true ability.
And when you are just getting back into things, soreness and even injury are much more likely to happen. Which obviously, that’s a huge bummer and will just throw you further off track. 😔 But No More Being Sore, because this week we’re going to go over how to prevent and deal with soreness, and even injury as you get back into things.
The simplest way to avoid or alleviate sore muscles is to drink plenty of WATER!! 💦 I’m mentioning it first because it’s the most important thing we can do to help our body function well in general. But you especially need to hydrate to heal those muscles that have been working so hard. Muscle cells need water for optimal performance. I mean, think about when you are sick and dehydrated and those awful muscle cramps and pains set in. So imagine how your muscles will feel if you are working them that hard and then not hydrating them. Yikes. 😬
“You need to listen to your body, because your body is listening to you.” – Phil McGraw
The minimum goal just for normal activity is half your body weight in ounces. So when we’re working hard, you should be drinking even more.
Ummm nope sister, ya won’t ! 👎🏻 that’s a myth – but lemme tell ya what lifting weights can help with:
🏋🏽 bone density
🏋🏽 body composition
🏋🏽 lean body mass
🏋🏽 decrease risk of injury
🏋🏽 increase Strength
🏋🏽 …even more self confidence ✨
Okay your turn! What’s a fitness myth you’ve heard that really makes you want to correct a person ? Tell me below!
Let Me Coach You: New Group , New Lifting Program
If this feels familiar…
👉 Frazzled about new routines and schedules starting
👉 Overwhelmed with information and negativity
👉 Always tired and never having energy to do things
👉 Feeling ‘off’ and just not yourself
👉 Out of shape and feeling weak
👉 Struggling with emotional or ‘convenience’ eating
Then THIS is for you! Because whether you are feeling just one of those things or the whole list, you CAN get back on track to better health and LIFE! 😃 You just need support, accountability, tools and a plan. And I have them for you in our online bootcamp. 💕
Drop your favorite emoji in the comments so we can chat about how you’re feeling! 👇 and keep reading for my latest program you see me lifting to in my IG stories!
NEW PROGRAM: LIIFT More If you fell in love with Joel’s first program, LIIFT4, you’re a huge fan of lifting weights, or you’re a newbie to strength training — this is for you!
💪 Classic resistance training moves(that make you feel strong and confident)
🏃♀️ HIIT(the only way to do cardio 🤣 — ‘cuz cardio is hardio!)
Imagine how much stronger you will feel when you commit to completing this 8-week program! And you won’t be doing it alone! No Way! There’s a group of super cool people in our FIT Community that will be doing this program together. We’ll hold each other accountable by… 👉 Logging each workout one-by-one ✅
👉 Following a simple nutrition plan that gives your body exactly what it needs 🍲
👉 Checking in with our private group daily — hello accountability! 🙌
👉 Celebrating wins, sharing obstacles + how to overcome them, and encouraging each other to keep going! 🎉
Having a Supportive Community is 🔑 to crushing your goals! My FIT Fam and I are loving this program (this is what I’m currently doing that you see me in my stories lifting weights to)— will you be joining us? I hope so! DM me or Email firstname.lastname@example.org Subject “Virtual Fit Club”
“Come as You Are” 🏹 🧘🏻♀️ Meet me on the mat! Virtual & In Person classes click here
Oh hey, it’s Monday! 😊 Are you ready for another week because I’ve got a good one for you!
Highlights from Classes Last Week
In case you missed it – We welcomed back Sid from India on Saturday! It was such a beautiful and exciting moment to see him walk into class Saturday morning while fumbling with my phone cord to start the warm up song 🎶 Can you believe he brought treats for everyone to celebrate 🎉?
More news from our classes last week: We continued to unwrap Lesson 12 in WARRIOR Rhythm with the oscillating cobra and a new 🔥HIIT , ( this week we add a new Booty/Core at the end of class)! In WARRIOR Strength we hit the shoulders hard and brought back the burpee star. In Cycle/WARRIOR Revolution we opened up a new ride 🚲 and tried a beast of a flow to Metallica. In Turbo Kick we added some tuck jump fun to Round 63, and we wobbled in chest/triceps (and legs) after our virtual upper body strength + cycle class this past Thursday 😂 . Grab a class pass or catch one of my virtual recordings on Demand style.
So we’ve all done it…come up with a goal only to forget it in a few days, talk yourself out of it, make excuses, change it, etc. I know I’m guilty. 🙋♀️
But what’s the point of setting a goal if you don’t intend to actually reach it?! 🤔 I mean we might as well not even bother setting it in the first place if we’re not serious about it. And I think that’s usually where the problem lies. The problem isn’t YOU or your ability, the problem is with the actual goal itself. 💡
Because in order to have the best chance to reach your goals, you have to start with setting a good goal in the first place. So that’s what we’re focusing on today!
You’ve probably hear of the SMART acronym…
S – Specific, so you know exactly what you’re reaching for
M – Measurable, so you can actually evaluate progress and completion
A – Attainable, it’s something you can reasonably accomplish
R – Relevant to your values and long term vision
T – Time-based, meaning it has a realistic deadline
Now those are great and I highly recommend starting there. But there’s more to it than that…
Write down your goal(s). Like, everywhere. On post-its, on your phone screen, your daily planner or journal. You need to see it daily to keep going for it.
Share your goal(s). Tell your spouse, trusted friend or family member or co-worker about your goal(s). Sharing it with someone else makes it more real and gives you more accountability to follow through.
Incentivize your goal(s). Sometimes reaching a goal is a reward itself, if it’s earning money for a new car or going on vacation. But make sure you always have some way to celebrate the goal. So if your goal is to lose 10 pounds, you could reward yourself with a shopping spree to get new clothes that you feel amazing in. Or you can just dig deep into what the goal means to you and what a reward it will be to your life to reach it. (More to come on that later)!
Now that you know how to set a good goal, we’re going to go all out with different areas of your overall health and wellness! Stay tuned all week to my #ALLOUTAugust challenge by following my Instagram/Facebook pages throughout the week, and right here on my blog every Monday 😊
ALL OUT AUGUST: Meal Prep Monday
I hope you got some rest and self care time this weekend, spending time with loved ones, and recharging your batteries for a new week. 💕
The very best way to ensure you’re ready to go ALL OUT for the week is to take some time now to prepare. If Mondays don’t work for you, maybe make this a Sunday habit starting this week! 🙌
This week let’s focus on one thing that most people know is important to do but really struggle with actually doing it. Meal prep. 🍽
I know, I know. It can be a pain to schedule it into an already busy weekend. And you may think it’s easier to just deal with it as you need to. But I am here to tell you I’ve done it both ways, and taking the time upfront to plan and prep your food for the week is a life saver!! 👏
It creates one big mess all at once. Which is obviously a bummer. But you know what’s an even bigger bummer? Having to do a bunch of dishes and kitchen clean up every single night after a long busy day. 😭
And it’s so much easier to stick to your nutrition program or plan when you have everything all ready to go. Grab your ready-made lunch or snacks in the morning to take with you. And have supper all prepped and ready to cook as soon you’re home instead of grabbing drive thru on the way. 🚗
So get ready to go all out with your meal prep this week. Crank some tunes or your favorite podcast or audiobook and get after it!
✔️pick out meals and snacks you want to make for the week
✔️make a grocery list (or online order) for the things you need
✔️stick to the list!
✔️wash and cut all fresh fruits and veggies
✔️pre-cook anything you can (I have a hack for this I’m sharing today in my IG stories)
✔️prep and portion any sides or salads or snacks
Do you meal prep? If so, share your ways in the comments below!
ALL OUT AUGUST: Feel the Fear & Do It Anyway
We really got right into it on IG/FB and in all my classes with pushing outside our comfort zones.
I’m excited to push you a bit further each week by addressing a common fear most people have, and challenging you to stomp it out by confronting it head on! 👠 I mean we’re going ALL OUT right, so what better way to do that then conquer those fears and feel like your absolute best, most confident self! You ready?! 🙌
First up is…the fear of change.
Some of us deal with change a lot better than others. But I think it’s safe to say that everyone is at least a little hesitant about any kind of change. Others are just totally and completely freaked out at the thought of changing anything. 😜
Which is understandable. Change can definitely be scary. It’s going into the unknown and unfamiliar. It’s uncomfortable and uncertain. But it can also be so good for us. 😊 It can lead to bigger and better things for our lives. So don’t play small just because you’re afraid of change! Going all out in life means going for it and making positive changes even when it seems scary.
So my challenge for you today is to make a change that you have been afraid to make. Whether it’s big or small, just go for it! 👏 Or at least take one step towards it to stomp out that fear. 👢
💛 Search job openings if you feel stuck at work.
💜 Look for a new place to live if you’re not happy where you’re at.
♥️ Try out a new church if the current one doesn’t feel right.
💚 Start cutting out some animal products if you want to go plant-based.
💙 Go shopping if your current wardrobe isn’t making you feel amazing.
🧡 Become a WARRIOR Instructor by attending one of my upcoming certification trainings if you want to start teaching!
Feel the fear, and make the change anyway! ❤️
Meet The WARRIORS at SCW Dallas Mania
Would you like to meet the Creator of WARRIOR Rhythm and WARRIOR Strength, Ellen De Werd?! How about the chance to workout with Ellen, me, and the WARRIOR Team ?!
Then join us at SCW Dallas Mania August 26th-28th !!! Register for a 1 Day, 2 Say, or 3 Day Pass (use the coupon code GO to save $60) here !! During registration process you’ll be asked to select sessions. There are several each day – some fitness, some nutrition, some business. Make a point to look for and select these WARRIOR sessions so you can workout with us:
Friday: WARRIOR Rhythm
Saturday & Sunday: WARRIOR Strength
We would also love to see you at the expo! Be sure to stop by our WARRIOR Booth to shop tops, learn how to get certified, and win a prize!
That’s it for this weeks blog post! Continue to go ALL OUT August with me by following (and commenting) on my social media posts (Facebook and Instagram or even Twitter and LinkedIn), and by participating in my local and virtual classes!
“ALL OUT” August Living Life Fit Faith & Fitness Focus
Have you fallen a bit behind or lost some motivation this summer?! Could you use some re-direction to get back in the game with your health and wellness? Well then, this August is for you, because we’re going ALL OUT to end summer strong! We’ll talk overcoming plateaus, getting out of a rut, doing the scary things we’ve been avoiding, and getting out of that comfort zone! It’s time to say goodbye to who we were and hello to the best version of ourselves! If you’re ready to give it all you’ve got and go after your goals, then get ready because we’re Going ALL OUT!
Participate by commenting on my posts each day!
Week one is all about Challenging Our Comfort Zone by pushing ourselves to do more with our fitness routine and feel better than ever as a result. 💪
Then in week two we’re Going All Out On All Our Goals! We’ll talk how to set and work toward goals for every area of your health and wellness.
For week three, Dialing It All In On Nutrition, we’ll be tightening things up in the kitchen to feel our very best by fueling our bodies properly. 🍽
Week four we’re Going From Rut To Results because it’s all about overcoming plateaus with your progress and results.
Finally in week five we’re Wrapping Up All Our Wins by celebrating ourselves and others!
And can’t forget about the weekends! On Stomping Out Fears Saturdays we’ll have challenges to overcome fears in different areas of your life and All Set And Ready Sundays will be all about how to get set up for a great week! 📆
If you’re ready to give it all you’ve got and go after your goals, then get ready because we’re Going ALL OUT!
I seriously cannot wait to have an awesome month with you! Are you ready to go ALL OUT with me? Comment below 😉
Here are 3 Signs It’s TIME to Challenge Yourself and GO ALL OUT in your workouts:
“There is no almost in giving your all.” – Wes Fesler
This month, I’m challenging you all to push yourself AND each other (in class and on social media, even in the comments section of this blog post), and that starts today with Challenging Our Comfort Zone with our fitness!
This first week is all about pushing your mind and body past your own limiting thoughts and beliefs to give all out 100% effort. 💯 But how do you know whether you’re already giving it 100% or whether it’s time to push it? Well, we will get to that. But first, a brief disclaimer about what I mean by going ‘all out’ this month…
A new month is the perfect opportunity to go all out on your health and fitness! I’m so glad you are here and ready to do that with us. By joining this group you have committed to yourself and your goals, and we’re going to hold you to it! That’s what we’re here for. 😉
We’re also here to challenge and push each other, and that starts today with Challenging Our Comfort Zone with our fitness! This first week is all about pushing your mind and body past your own limiting thoughts and beliefs to give all out 100% effort. 💯 But how do you know whether you’re already giving it 100% or whether it’s time to push it? Well, we will get to that. But first, a brief disclaimer about what I mean by going ‘all out’ this month…
🚨When I talk about pushing it, challenging yourself or giving it your all – I simply want you to be giving it YOUR best effort. And that won’t look the same as other people going all out. And it won’t even look the same as you going all out in a different season of your life. I just ask that you challenge yourself to give YOUR best every day.
Ok and so how do you know when it’s time to challenge and push yourself in your workouts?
Your workout feels easy. If you don’t feel like you gave it everything you had or feel that invigorating rush at the end of your workout 😅, then it’s time to push it harder to get out of that comfort zone. On those last few reps or those last few minutes or seconds of cardio, if you don’t feel like you are ready to totally tap out, then it’s too easy. (*Unless you have restrictions or injuries)
You aren’t sore. I’m sure we’ve all felt that muscle soreness a day or two after a good workout or after getting back into things. It’s impossible to use stairs, sit down or wash your hair. 😫 But it’s pretty satisfying to know that you worked THAT hard that your muscles are literally tearing apart and rebuilding themselves. 💪 And while you don’t want to be so sore that you can’t even function, a bit of soreness in different muscles indicates that you are continually pushing yourself to become stronger. 👌
Your workouts are comfortable. You should feel excited to do your workout but also a bit apprehensive or nervous about it because you know it will challenge you. If doing your workout doesn’t make you feel uncomfortable, it’s not challenging you. 👎 And if your body is not being challenged, it’s not going to change. So don’t waste your effort. Get uncomfortable to get those results!
If you just realized that you haven’t been challenging yourself in your workouts, then don’t fret, because the rest of this week I’m posting all about what we can do to push past that comfort zone!
WARRIORS at IDEA World Fitness Convention
What a magical and exhilerating week it was with our WARRIOR Instructors team for IDEA World Fitness Convention in Vegas last week! The WARRIORS presented both WARRIOR Rhythm and WARRIOR Strength at IDEA, and the energy was phenomenal! Instructors and Group Fitness Directors fell in love and want to bring WARRIOR to their gyms — just like we knew they would! Beyond that, my favorite part was connecting with so many WARRIOR teammates that I’d never met in person before (we were born during the pandemic, so most of us have only ever known each other virtually through zoom and facebook/insta)! Check out some of these amazing team photos and highlights from the conference experience:
Next stop? DALLAS!!! Stay tuned because the WARRIOR Team is hitting the SCW Dallas Mania scene for the very first time ever this month, August 26th-28th!! Are you a fit pro and want to meet us there? Register today!
Hey, y’all! How’s your week been treating you? Have you been showing up and glowing up all month long with me? Let’s keep glowing together, then. This weekend on the blog and on social, I’m talking about Feeling your Feelings, foods for glowy skin + healthy dose of energy, my booty day workout, a Stretchy new WARRIOR Rhythm flow I’m head over heels for, and what’s happening NEXT week! Read on!
Class Calendar Week of July 18th-24th
Screenshot my class calendars for both online and in person classes by clicking here!
Note: I’ll be traveling and presenting for WARRIOR in July and August, so make sure you check my updates at the bottom of my LIVE CLASSES calendar page hereeach week for a complete list of which dates I will be out of town. All classes will have sub instructors names and formats listed, so you can go prepared and don’t miss any of your favorite classes!
Booty Day Workout
Grab your bands and dumbbells for Booty Day!
I was needing a quick & effective glute workout, and this one fit the bill. Wanna try some of the moves with me? Perform each move for 30sec each, repeat for 2-4 rounds depending on your time! Go heavy on the dumbbells, if you like.
Get more Booty Day workouts in my fitness library of recorded and LIVE virtual classes here or a full supply of on demand workouts from my affiliate sister company here
Foods for Glowing Skin
It’s been so much fun talking about Glowing from the Inside Out on my social pages (Insta & FB) this week and I am SO EXCITED to share with you a bit more about food and how it affects both our insides and outsides! 🤩
Today we’re going to focus on foods that give us HEALTHY SKIN! It’s the largest organ in our body so let’s make it look fantastic! 😍
Some foods to eat for healthy skin are:
🩹 Walnuts contain a lot of zinc which aids in healing wounds in the skin as well as lessening inflammation.
🍠 Sweet potatoes are high in beta carotene which help protect your skin from sun exposure.
🍇 In a few studies, red grapes have been shown to reduce the production of free radicals which damage skin cells and cause signs of aging.
🥑 And avocados are full of healthy fats which keeps skin flexible and moisturized!
Feeling a little post-week energy slump? Next we’ll be talking about food for more energy – so keep reading!
Foods for Energy
Ever think, “God, I’m real tired, can you please add just one more hour to the day so I can get some more sleep?”
Teaching multiple classes every day, members often ask me where my energy comes from. First and foremost, it’s an energy and attitude of excellence that springs up from my soul (like from a deep well that God somehow dug out and then filled up within me)!! Not showing up isn’t an option – so I tap in and pull what I need .
But of course, I also have to refuel, once my actual body is depleted, to keep going. If you seem to always hit a wall in the afternoon, I got you covered!
While I do have nutrition supplements I love, I share my preworkout supp and cold tea fiber/focused energy supp nearly everyday in my IG & FB stories. So, today I’ve got a different tip for Glowing from the Inside Out: we’re talking food to give you ENERGY!
One of my go-to foods for an energy pick me up is eating some oatmeal! It’s full of fiber and takes a long time to digest which means energy for way longer than some sugary cereal that gives you a boost and then leaves you with a sugar crash.
Beans are rich in magnesium which is a mineral that actually helps the cells MAKE energy! I do have a sensitivity to beans, so I keep it to a single portion (about 2/3 cup). Black beans or kidney beans are my favorite.
Spinach is high in iron and iron is what transports oxygen around the body – part of the process that gives us energy! Our weekly grocery run usually includes a leafy salad mix with spinach, or a bag of frozen spinach for my smoothies.
Soybeans are high in copper and phosphorous which are involved in the process of converting food into energy. Not a daily food for me, but a new regular plant protein staple since focusing more on variety of foods for gut health .
Both strawberries and oranges are full of vitamin C which prevents fatigue before it starts – not so weird I crave these post workout then?.
And don’t forget water! Getting dehydrated can definitely cause low energy!
On Instagram and Facebook I’m talking more about foods for #guthealththis weekend – so make sure you check the social media pages you follow me on!
New WARRIOR Rhythm Lesson 12 Flow is sooooo Stretchy, YUMMY, & balance-y!!!
Don’t you just LOOOVE a good stretch? Ever wish you had more flexibility and balance?
Then mark your calendars for all the WARRIOR Rhythm classes you can get with me SOON because I just introduced Lesson 12 in my LIVE classes (online & in person), and our new flow is sooooo stretchy, yummy, balance-y!
But it’s not just limited to the flow… it’s drizzled in deliciously and strategically, from Warm Up to Cool Down, like pure maple syrup over a mountain of hot french toast! Just SOME of the stretches you’ll experience target: Thighs, hips, hamstrings & IT band, middle & lower back, obliques, calves… and oh so much more! But while we stretchthroughout the whole flow, we also strengthen with a beautiful balance challenge in the second half (glory to the glutes & calves burn)!
Click here (or click the image above) to watch a sneak peek at some of our Lesson 12 moves we introduced this week , and I’ll see you in class so we can keep adding to the magic together, once I get back from IDEA World Fitness Convention ;-). If you’re a Wednesday night regular, Kelle Farmer is subbing for me and giving you a taste of Lesson 12 while I’m traveling! 🧳 Go support her and love on her and thank her for bringing Rhythm in my absence!!! See more about my subs and classes here
GLOW UP & SHOW UP CHALLENGE on Instagram ! Next Week’s Topic: Growing in Confidence
“If you can just be yourself, then you have to be original because there’s no one like you.” – Marc Newsom
If you’ve been patently waiting for the week where we talk about being your most confident, most authentic, most amazing version of yourself – the time is here! 🤩 Let’s start our Make Your Spirit Sparkle Confidence growing content together on Monday (perfect timing to share all the tips while I travel and have to show up on an even higher level with all my WARRIORsisters at IDEA)!
FEEL YOUR FEELINGS
“Always be yourself, express yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it.” – Bruce Lee
When talking about how to Show Up for You this month, we need to mention showing up for ourselves by feeling our feelings!
Ever been told “don’t cry?” 🙅♀️ or “it’s nothing to be mad about?” Well those phrases aren’t helpful at all. 👎
If you’re feeling something– happiness, sadness 😭, anger – it’s so much. better to let yourself feel the feelings than to avoid them. When you avoid them, when you stop yourself from crying, when you tamp down your anger 😤, you’re simply putting off the emotions– not getting rid of them. The feelings are still there, and they’re still going to come out at some point.
It’s so much healthier to just let yourself feel the feelings. Cry it out. Scream into a pillow. Talk it out 💬. Write it out, but don’t hold it in. It may be difficult in the moment, but it’s so much healthier in the long run to feel safe feeling your feelings. (That was a confusing sentence. 😅)
Our bodies aren’t designed to hold negative feelings in forever, and we live in such a time that we are tempted to numb it out through Netflix and Disney+, tune it out through YouTube and TikTok, stuff it down with sugar and drown it out with alcohol. You name it… I’ve done it. I’m not perfect. I have a past, too! Food was my go-to for dealing with stress . I wasn’t actually DEALING with it, though. I needed to bring it to God, but I was stuffing it down deeper and covering it up, pushing through , scared of facing it.
It is SAFE to feel your feelings, mama. ❤️ God will meet you where you are. Don’t hold them in. Bring them to Him.
That’s all I got for you this week! Til next time… Keep Living Life Fit mamas…
Plan ahead and attend my fitness classes next week! Click here
🌞 Summer can be such a magical season of late nights full of laughter and lazy days of sun and fun 🕶 ☀️ so let’s talk about some simple joys of summer such as camping (glampers here ⛺️ ✨) and weekend getaways!
Getting outside during the summer can be an amazing reset for your mind and body. When you’re camping 🏕, you can remove distractions, get away from screens, connect with nature 🍃, marvel at the beauty of God’s creation, and leave behind all the stressors of your everyday life. It’s a great time to reflect on what’s important in your life, what you want more of, what you want less of, and how you want to LIVE. And eat s’mores of course!
And road trips/ weekend getaways are one of the best ways to see the world God created and make memories with friends and family! You get to see new things 👀, eat different food than what your city has to offer, talk to new people, connect with a whole different side of the world around you!
Getting outside in nature, outside our city, outside our comfort zone is a great way to have fun, experience personal growth, and enjoy the joys of summer! . Where are you going off to this summer?! 🌲 🚗 🛳
Face Mask Recipe:
So far this week on my IG & FB, we’ve talked a lot about the bad things that can happen to our skin this summer. 👎 Sorry to be a downer but I want everyone to have healthy shiny skin! 😍 One way to do that is to keep your skin well moisturized! Here’s some ways to keep your skin super soft all summer long!
🔎 Find a facial moisturizer with SPF and reapply as often as you would sunscreen. Consider getting two ✌️ of the same moisturizer – one for home and one to keep with you when you’re about so you don’t risk skin damage. (Get 15% off my favorite here)!
🙅♀️ Avoid using cleansers with alcohol, heavy fragrances, or antibacterial detergents as these ingredients can dry out the skin. (Again, I use Fre skincare – click link for discount- It’s formulated for skin that sweats)!
🔒 Apply a moisturizer to your skin after bathing to lock in hydration. (Fre again)!
And to add some extra sparkle to your skin – and give a few minutes of deep relaxation – here’s a simple moisturizing face mask you can make at home!
1/4 ripe avocado
1 tablespoon rolled oats
1 tablespoon honey
In a small bowl, mash the avocado until smooth.
Add the oats and honey, then mix ingredients until they are blended together.
Apply the mask for 10 minutes, then rinse with cool water.
What home remedy tips do you use? Share below!
God Knows We Need People
“Find out who you are and do it on purpose.” – Dolly Parton
What’s your favorite part of summer? 😎
For a lot of us, it’s staying up late, being with friends outside, maybe around a fire pit or a bonfire 🔥, telling stories, laughing, connecting with others.
The Word says “how good it is when brothers live together in unity” because God created us for one another, for community, for a brotherhood and sisterhood. He knows that we need people. 🤝
These summer moments are so special and memorable to us because we all so deeply crave connection 😍. We want to know there are people out there who “get” us. Who respect us. Who think we’re funny or smart or a good friend 🤗.
We want to know that we matter, that we’re seen, that people get our jokes 😂 and love our stories. When we know there are people out there who love us, care about us, want what’s best for us, it helps us feel safe when the world gets crazy and can give us the confidence to go after what we want.
So this summer, invite some people over for dinner, or a game night, or to simply hang out in your backyard until the moon is glowing bright 🌕 and everyone starts to yawn. Create connections and make memories this summer!
No matter where you’re planning to travel this summer, I want you to satisfy your cravings with your superfood bestie on hand. I have gathered a couple of my favorite shake recipes for my Shakeo friends to “Shake Up” my summer recipe log + hope you love them as much as I do!
My first recipe of the month is Italian inspired! If you’re traveling to Italy this summer, please let me know so I can live vicariously through you 😍
There is no easier way in the meal prepping world to make your mark than to be on your meal prep game at the start of the week. Having recipes on hand that you already know are meal plan approved and approved by your family? Such a win, win! I think this recipe is going to be winners for you, and your family for sure.
Banana Pancake Bites
Servings: 12 (2 bites each)
1½ cups gluten-free all-purpose flour
1½ tsp. baking powder
½ tsp. sea salt (or Himalayan salt)
3 large ripe bananas
¼ cup melted coconut oil
1 large egg
3 Tbsp. pure maple syrup
1 tsp. pure vanilla extract
1. Preheat oven to 375° F.
2. Coat mini-muffin tin with cooking spray. Set side.
3. Combine flour, baking powder, and salt in a large mixing bowl; whisk to blend. Set aside. 4. Place bananas, coconut oil, egg, maple syrup, and extract in a blender; cover. Blend until smooth.
5. Add dry mix to blender; cover. Blend until smooth and lumps are gone.
6. Divide batter evenly among muffin cups.
7. Bake 12 to 15 minutes, rotating once halfway through, until a toothpick inserted into center of muffin comes out clean.
8. Serve immediately, or store refrigerated in an airtight container for up to 5 days.
Portion Fix Containers: 1 yellow, 1 tsp.
2B Mindset Plate It!: A great occasional treat or addition to a protein-packed breakfast!
This is a great recipe to double up for the week or bag and store in the freezer! Do you have a favorite meal prep tip?
I have one more mini recipe for you to enjoy! This one brings the deliciousness and childhood joy of taking a spoon to some cookie dough, without any unwanted judgment 😆 There’s a secret ingredient in there that I’m not sure you would guess, and I can’t wait to taste test to see if this one is too good to be true!
Cookie Dough Bites
Servings: 4 (3 bites each)
1 (15-oz.) can chickpeas (garbanzo beans), drained, rinsed
¼ cup peanut butter powder
3 Tbsp. dry rolled oats
2 Tbsp. unsweetened almond milk
2 tsp. pure vanilla extract
1 to 2 tsp. liquid monk fruit sweetener (or 1 to 2 packets powdered stevia)
¼ tsp. ground cinnamon
¼ tsp. sea salt (or Himalayan salt)
3 Tbsp. cacao nibs
1. Add chickpeas, peanut butter powder, oats, almond milk, extract, sweetener, cinnamon, and salt to a food processor; blend until smooth, scraping down sides as needed.
2. Transfer to a small mixing bowl. Add cacao nibs; stir to combine.
3. Roll into 12 balls, approx. 1½ inches each. Enjoy immediately, or store refrigerated in an airtight container for up to 4 days.
Portion Fix Containers: 1 yellow, 1 tsp.
2B Mindset Plate It!: A FFC or a great occasional treat! Be sure to track it!
“If you understand… act like it.” That’s basically what started me looking at my own life and making the changes I saw necessary for health, fitness, wellness, wholeness. He directed. I followed. And it’s a never ending journey. 🙏
We have to learn to love ourselves better in through fitness and nutrition and wellness habits , so we can love others as He has called us to. .
Before I could make any real LONG-TERM progress, I had to meet my body right where it was… and forgive myself for the years I spent binge eating because I hated it AND I hated feeling unloveable because of it. I wanted my thighs, my belly, my lips, my boobs, my hips, my (you name it) to look like everyone else waltzing around social media and zoomed in on in magazines . (We don’t want to say it out loud but if we’re thinking it every day our mind doesn’t know the difference and we’re beating ourselves up from the inside out.) .
Once my relationship with this body God designed for me changed… everything else did, too. ❤️️❤️️❤️️
I no longer wanted to live the same ole same ole. I also didn’t want to beat myself up anymore. I wanted to be my body’s best friend. I wanted to invite Jesus into my inner dialogue and decisions concerning my body, too. .
I wanted to allow my heart & thoughts to change, so that my body could finally be free and strong enough to change, too. .
I’m always open to share more about my story & my journey! Just drop a comment or shoot over a message! .
Have you ever felt like He’s leading you to do something new?