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
“In a world full of doing, doing, doing, it’s important to take a moment to just breathe, to just be.” – Unknown
Happy Sunday! Today we’re talking about mindfulness for stress relief. You have probably heard this term thrown around, but what does it really mean? 🤔
The Oxford dictionary defines it as “a mental state achieved by focusing one’s awareness on the present moment, while calmlyacknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.”
Then how does it help with stress? 👉 Being more mindful makes you aware of your thoughts and needs, helps you to react more calmly to stressful situations, makes you more compassionate and aware of others’ feelings, improves focus, gives you more control of your attitude, and actually reduces activity in your amygdala. This is the part of your brain that switches on your stress response. 😲
That all sounds great, so how we actually practice mindfulness?!
It requires quieting your mind and body and slowing down all your racing thoughts. Many people find mindfulness meditations helpful. Certain breathing techniques can help to do this. There are many Biblical meditations and prayer audios to focus in on God’s word as well. While exercising, tune into your body, your breathing and your environment. While eating, chew slowly and for longer, using all your senses. Take time to stretch or lay down while relaxing your mind and body.
The key is to take your body out of auto-pilot or even worse, flight or fight mode. Become aware of what you are doing, how you are acting and reacting. Practice taking control of your mind and body, so the stress does not control you. 💕
Stepping Up Our Slumber
Who else often wishes for more sleep?
This week, with Spring Break upon us, I thought it would be a great time to start stepping up our slumber inside my Living Life Fit with Angel facebook group!
When you want to elevate your effort during the day, you need to improve your sleep at night.
With the time change , it is more important than ever to step things up with your sleep for a well-rested mind and body!
Let’s start with the science of sleep and some fun stats from the Sleep Foundation…
Most healthy adults need 7-9 hours of sleep per night.
One full sleep cycle lasts about 90-110 minutes. A typical night of sleep is 4-5 cycles.
Sleep has 5 stages: wake, N1, N2, N3, and REM. About 75% is spent in stages N1 to N3, mostly in N2.
The amount REM in sleep cycles increases throughout the night, while deep sleep decreases.
Humans are the only mammals that willingly delay sleep (interesting!).
We naturally feel tired at two different times of the day: about 2:00 AM and 2:00 PM.
All sleep is important, but deep sleep (N3) is the most crucial for overall health. Most average healthy adults get 1-2 hours of deep sleep in an 8-hour stretch.
Did you learn something new? Whether it’s a refresher or new information, it is helpful to start with these sleep facts so we can keep talking about how it affects our health this week! Join the “Slumber Party” inside my Facebook community: Living Life Fit with Angel
1.) Preheat a grill to medium heat. Coat the vegetables in a touch of oil and season with salt. On the first side, grill the veggies for 5 minutes. Flip and then grill them for 5 more minutes or until your desired tenderness. If preferred, you can cut into smaller bite-size pieces.
2.) Whisk all the dressing ingredients in a small bowl. Transfer to a large bowl along with the chickpeas and herbs. Add in the roasted veggies and toss to combine. Allow to marinate at room temperature for 30 minutes. Taste and season as desired. Then toss again before serving. Enjoy!
WARRIOR Strength Pop Up Classes
I’m so excited to invite you to some pop-up classes I’ve been invited to teach WARRIOR Strength at several local YMCA locations in the DFW area this Spring! Click here , then scroll down to see all the details for upcoming Pop Ups. You can attend one or all! Come to as many as you like – I’d love to see some familiar faces – and yes, they are all free and open to the public!
Get Certified to teach WARRIOR Strength
Click here to see how to enroll and grab my coupon code!
Workout with me this week!
Click here to see where you can sweat with me this week, including some extra classes I’m subbing here and there.
There is so much to love on the road to creating long-term changes. So, let’s love the journey we’re on to better health and embrace every step this month!
NEW Kickboxing HIIT Class
WEEKEND WARRIORS !!! Thanks to everyone for welcoming even more of our brand new kickboxing/HIIT format WARRIOR Combat Lesson 1 with squat presses and booty work 🥵🥊👊🏼, & for unwrapping all of our latest WARRIOR Rhythm Lesson 14 with rolling down dogs & punching burpees 🧘🏻♀️❤️🔥🎢 !!!
And… 🌟 Special thanks to those who stayed afterwards for class photos 📸 and reels-making fun! 🎥 📱 Here are our photos; I’ll get our first remix posted tomorrow! Stay tuned 😉
“The momentum of continuous action fuels motivation, while procrastination kills motivation.” – Steve Pavlina
I can’t tell you how many times I’ve heard “How do you find the motivation?” in reference to my health and fitness routine. The answer…I don’t! 😲 I don’t magically find motivation like it’s a hidden coin in a video game. I create it for myself!
You see, if you wait around for motivation to happen or to just ‘feel like’ working out or ‘feel like’ eating healthier…you are never going to start living a healthier lifestyle. We have to motivate ourselves. That means taking that really hard first step to just START.
Because motivation doesn’t occur out of thin air. Motivation occurs from momentum. If you have ever had a health and fitness routine, you know what I mean. The first few days working out or eating from a meal plan are HARD. But once you start, you create the momentum to keep going. You start to feel stronger, healthier, lighter, more energetic, less stressed…and that is what motivates you to keep going. 👌
So that’s it. Just start. 🤷♀️ Start even when you don’t feel like it. Start without motivation. Start even though it’s hard. Get the ball rolling, and watch it snowball into all the motivation you need to keep going! 🤩
Sharing Your Journey
This journey (for this month) is coming to end. We just have a couple days left and we are Looking For Love And Support this week! 🥰 Obviously, you already have love and support from us here in this group. But we all know that the support of those closest to us, who we see every day, matters too. If you can get them on board to cheer you along in your journey, it can make all the difference. 🎉
I know it can be hard to be on this journey when people don’t understand. If they don’t have similar goals, they may struggle to even know how to help you. Or they may not realize how important your healthy choices and habits are.
First off, if you want someone’s support, you need to ask them for it. But to really get them involved, give them some ownership in your success. Let them have some input. Ask them how they would like to be involved. Maybe they don’t want to workout with you, but they would be excited to help you track your workouts. Or maybe they don’t care what you eat, but they want to help you with your water goal. Everyone gets excited about different things, and you never know until you ask. 🤷♀️
So, invite them along on your journey. Share the celebration and success with them. Acknowledge their involvement. Let them be a part of it, not just watching on the sidelines.
Strawberries & Cream Overnight Oats
Easy Overnight Oats recipe!
Ingredients: 1 cup chopped strawberries, divided 1/3 cup vanilla coconut yogurt 1/2 cup canned lite coconut milk 1 tsp pure maple syrup 1 Tbsp strawberry jam 1/4 cup rolled oats 1 Tbsp chia seeds
Directions 1.) Place a 1/2 cup of strawberries, yogurt, coconut milk, maple syrup and jam in a blender or food processor. Blend until smooth. 2.) Place the remaining 1/2 cup strawberries, oats and chia seeds into a medium bowl. 3.) Top with the yogurt mixture and stir to combine. Cover tightly and refrigerate overnight. 4.) In the morning enjoy as is or garnish with more chopped strawberries.
WARRIOR Instructor Certification Trainings at YMCA in Dallas, TX
WARRIOR Strength and WARRIOR Rhythm Instructor Certification Trainings being hosted at YMCA in Dallas, TX! WARRIOR Rhythm February 18 9am – 5pm
WARRIOR Strength February 19 9am – 5pm
Get certified in one or both!
Purchase one training for $199 with promo code YMCAWARRIOR, and then get the second training for just $99 using promo code DOUBLEHEADER !
I am so thrilled to announce not just 1, but 2 Instructor Certification Trainings at YMCA in the Dallas, TX area !!! My Master Trainer friend, Marlena Robinson , & I had the pleasure of leading WARRIOR Strength & WARRIOR Rhythm Master Classes at Semones Family YMCA this January & received raving excitement from members & instructors alike for the class experiences! We return to the same location in February to lead in person trainings for instructors.
Are you an instructor (or aspiring instructor) interested in getting certified to start offering WARRIOR classes near you?
Grateful to the Traci Dunn and her team for welcoming us and bringing WARRIOR Formats to the YMCA family!
We hope to see you at the upcoming WARRIOR Strength and WARRIOR Rhythm Master Classes and Instructor Trainings! Don’t forget to register with the link above and use the special promo codes listed for you ;-).
“Life is a journey, and if you fall in love with the journey, you will be in love forever.”
I hope you are ready to embrace loving the journey to health and happiness with me on the blog this month! I am so excited to come along with you and to see what God has in store for us in February!
Class schedule this week, GX Party, YMCA Master Class, Money Saving tips, Plan with Purpose, Recipe of the Week, Become a Certified WARRIOR Rhythm and WARRIOR Strength Instructor with me at YMCA in Dallas, TX !
Workout with me!
Take a look at my class schedules for local & online classes here. Join us for a Group X PARTY this coming Saturday, Jan 28th from 9:30 AM – 11:30 AM. Come for as long as you like and bring a friend! UNLEASH YOUR INNER WARRIOR: Fight Flex Flow is our theme! I’ll be teaming up with Kelle Farmer and Kathy Kersey to bring on the party with 4 types of workouts in 2 hour class! WARRIOR Combat Fight Night (cardio kickboxing/weights/core), WARRIOR Strength Cardio Countdown (mobility/HIIT) Get Pumped (weights/strength training), and WARRIOR Rhythm (rebel yoga flow) !!! This party is all about celebrating Group X and YOU! Photos, Candy, Recognition, and MORE! Check out my stories here to hear me talk more details all about it. Get festive with us and wear black or camo. See you there!
YMCA Pop Up Master Classes were a Success!
In case you missed it, I did a little something special over the weekend. I partnered up with my Master Trainer friend Marlena so we could team teach 2 WARRIOR master classes for the YMCA in Dallas!
It’s awesome when you love your job AND the people you work with.
We go so much further in life when we go TOGETHER.
Love our WARRIOR team culture and the leaders we serve with!
GET CERTIFIED as a WARRIOR Instructor – 3 opportunities with me as your Master Trainer!
The countdown is on! I have 3 different dates and opportunities for you to choose from: WARRIOR Rhythm January 29th – Online WARRIOR Rhythm February 18 – YMCA Semones in Dallas, TX WARRIOR Strength February 19 – YMCA Semones in Dallas, TX
Become a WARRIOR Rhythm Instructor with my online certification training! Gain CEC’s for ACE AFAA NASM YogaAlliance SCW CanFitPro.
Fitness-focused with yoga undertones, WARRIOR Rhythm is a fusion of a touch mindfulness, a bit of strength training, a kiss of HIIT, but is primarily a musically-driven rebel yoga flow class.
During your certification, you’ll experience the latest WARRIOR Rhythm lesson release, and learn everything you need to begin teaching this format with confidence – whether you’re already an instructor, or an aspiring one!
Marlena and I are also headed back to YMCA Semones for a doubleheader WARRIOR Instructor Certification event!
Check back soon for more details.
Health and Fitness Goals: Plan with Purpose
“Action expresses priorities.” Mahatma Gandhi
Talking about your goals is an important first step to reaching them, but implementing that plan and working into your schedule is another task entirely. That’s what our next few Plan with Purpose tips are for! I’m sharing quick, simple tips to help you get a handle on your schedule and ensure you are making time for your plans and promises.
Everything begins with prioritization. 💯 Between work, family activities, church responsibilities, taking care of a home, and now your health and fitness…your schedule fills up fast. Go back to your values and goals and identify what is really a priority in your schedule.
This might mean saying no to certain items in your schedule. Or maybe some things will need to be saved for later. The key is to plan for the most important things first. ☝️Whether it’s in your day, week or month. Put those things in your calendar or planner right away, and then everything else has to fill in around it. If there is no room left, so be it! Your values and goals should always guide your schedule. 👌
Healthy Habits Money-Saving Tip
Saving money isn’t rocket science. It is simple strategies to get the most for your money. It doesn’t mean you have to buy cheap junk food either. 🙅♀️You can still have whole, healthy foods on a budget.
One way to do that is to buy in bulk.
Typically, it’s much cheaper (although make sure to double check!) to buy in larger quantities. Things like oats, flour, coffee, pasta, nuts and seeds, rice, dates, pancake mix, granola and cereal, frozen fruits and veggies are great things to buy in bulk because they have a long shelf like or are freezable.
Another thing you can do in bulk is cooking and baking! Homemade will always be cheaper than store bought, and it’s usually better for you too. Learn to make some of your staples from scratch, and make a bunch of it all at once. Then you portion and store or freeze it. Muffins, bread, tortillas, protein bars, oatmeal bars or bites, pancakes, soups and stews all can be made at home with bulk-bought ingredients and frozen to last you a long time! 👏
Make it stick with a new habit this week: Find a recipe for something you will try to make from scratch instead of buying from the store.
Recipe of the Week
Cran-Orange Smoothie Bowl
2 frozen bananas, sliced
1 cup frozen cranberries
1 large blood orange
1/2 cup almond milk
2 Tbsp nut butter
2 Tbsp pure maple syrup
raw chopped nuts
shredded coconut flakes
1.) Place all ingredients for the smoothie into a high-speed blender and blend until smooth and creamy.
2.) Pour the smoothie mixture into a large bowl and add your desired toppings on top.
Class schedule this week, Holiday class pictures, New Year + Budgeting Fitness tips, Recipe of the Week Cranberry Oats, Get Certified in WARRIOR Rhythm online with me, New Format WARRIOR Combat coming soon!
Workout with me!
Life Fit Fam, I had soooo much fun through the holidays and fitness events with you! Too many photos to upload, but here are a handful! I hope to see you in a class soon. Get a peek and save a copy of my class schedules for local & online classes here.
New Year + New Budgeting Fit Tip is here
The New Year is here! 🎉 Let’s take advantage of all that fresh motivation and create goals and habits that stick! This isn’t just another new year’s resolution, this is a plan and a promise for your health and life that you will actually keep. We’ll start out this week with Putting Promises In Place, to create deeply-rooted goals that you can actually stick to all year round. Follow my posts all week long for more tips!🎯
“A budget is telling your money where to go instead of wondering where it went.” – Dave Ramsey
Happy New Year! 🎉
I’m so glad you are here and ready to kick off the year with plans and promises for your life and health. Remember that as your coach, I’m here to help you keep those plans and promises. Please reach out if you ever need more support!
Now let’s get going with day one! 👏 I often hear from people how much more expensive it is to be healthy. The food, the supplements, gym equipment or memberships. It all costs money. But it doesn’t need to make you go broke! This month we have Saving More Money Sundays on the blog (more tips shared throughout the week on my instagram & facebook) to give you some quick tips for making your dollar go further. 💰
First tip: Plan ahead! 👌
Create a meal plan of what you and your family are going to eat each week. Include breakfast, lunch, dinner, snacks and anything extra for special events, etc. Then make a grocery list based on your menu, and a budget (with a buffer) to try and stick to. ✅
It may seem so simple, but many people struggle to start and maintain the habit of meal prepping. Yet it is probably the most effective way to save money on groceries. 🛒 If you don’t plan ahead, you will throw extras into the cart or end up running to the store multiple times per week to grab things for each night’s supper. That can add up in $$ real quick! Go into the store with a clear list and budget, AND stick to it!
I’d love to get to know you and your goals this year! Share your health goals, what you’re most excited about this year!
Get Certified with me ONLINE Instructor Training
GROUP FITNESS INSTRUCTORS AND CLUB OWNERS, are you looking for fresh, new programming to offer your students in the new year? Great! We want to be in your club!!
The WARRIORS are on a mission, and we’re kicking 2023 off with two virtual trainings in January.
Join Master Trainer Heather Shields on Saturday, January 21st for WARRIOR Strength, our science backed strength and conditioning class that incorporates both HIIT and resistance training to elicit a huge caloric burn, while also moving your clients through functional movement combinations geared to help them do life. Our unique training formula allows your clients to have fun during a quick cardio session that is over before they know it, and we follow that up with 30 minutes of ever-changing strength formulas that keep them off of a plateau and coming back for more. With a customized interval timer and high energy playlists, this class is super easy to teach with little to no memorization needed and allowance for you, as an instructor to coach your clients.
Looking for something a little more evocative and flowy? We’ve got that too! Join Master Trainer Angel Ballance on Sunday, January 29th for WARRIOR Rhythm, our musically driven fusion class. This class packs a powerful punch both physically and emotionally through a combination of just a little mindfulness, a smidgeon of resistance training, a dab of HIIT training, and a beautiful rebel yoga flow, all set to a variety of music that moves through a range of sounds and cadences to match the intensity and feel of each section of class. WARRIOR Rhythm is especially geared to meet the needs of the student or instructor who really wants to experience the benefits of yoga, but struggles to “feel” or enjoy the longer holds and postures taught in a traditional yoga class.
Regardless of the training you choose, we promise to teach you the ins and outs of the brand and provide you with everything you need to prepare to bring these unique group fitness formats to your clients. Get a jump on your continuing education too! We are CE providers with ACE, NASM, AFAA and Yoga Alliance!
Discount codes ANGELRHYTHM and ANGELSTRENGTH for $50 off each training!
WARRIOR Combat: New Format Coming Soon!
I’m already teaching it online – but it’s coming soon to my in person classes, too!
WARRIOR Combat is boxing inspired, powerful, and fierce. It is for everybody and every BODY. WARRIOR Combat has 2 30-minute sections. FIGHT CLUB includes timed intervals and FIGHT NIGHT moves to music. Both sections include boxing combinations, HIIT training, total body conditioning, and strength. Have a set of dumbbells handy and get ready to feel like a confident rockstar.
You really can have a healthy balance through the busiest time of the year! Whether in my local or online classes (click here for my full class schedule) we are committing to our health even through the holidays, while also enjoying all the merry “moments” – hint hint to our mindfulness piece all week in case you missed my IG stories (you can still find the small video clips in my IG highlights).
Thank you to everyone who welcomed me back to class after my trip to Louisiana, and especially to those who helped me celebrate my birthday!!!!! I turned 45 years young and I feel healthier and stronger than ever! Your smiles and encouragement, support and enthusiasm through my years of teaching have kept me hooked to group fitness much more than I ever dreamt possible (remember I used to hate fitness and you all make it so much fun and inspiring year after year)!
We planted some WARRIORS in Louisiana, y’all!! I couldn’t be happier to announce that it was in the weekend leading up to my birthday that I had the honor of joining Creator of WARRIOR, Ellen De Werd, on a trip to Rayne, Louisiana for the largest WARRIOR Instructor Certification to date!! We certified nearly 60 new instructors in WARRIOR Rhythm & WARRIOR Strength between the 2 days of trainings. And yes, I boo hoo’ed a bit seeing as how Louisiana is so close to my heart, and Rayne is so close to my hometown of Lake Charles. Seeing all these beautiful women at Cajun Fitness enjoying and opening their hearts to two formats that have brought so much joy to my life was incredible to witness, not to mention to share the stage and Master Trainer jacket with Ellen was awe-inspiring, humbling, exhilarating. Can’t wait to watch the Cajun Fitness teams from all 5 locations represented launch WARRIOR in their communities!
Life Fit Free FB Community: Merry & Bright 5 Day Healthy Holidays Challenge
Hey, y’all! In my 5 Day Healthy Holidays Challenge here, we set healthy boundaries for our nutrition and exercise so we can stay on track. If you missed this Merry & Bright group, it’s still up for a limited time! Click here and grab the recipes, fitness/wellness lifestyle tips, faith-building devotionals, fun family activities, and more! Not only will you get special ways to slay your day so you can feel great at all the fun events and gatherings – you will also equip yourself for NO STRESS this season, because we are keeping things bright and balanced with helpful tips for all areas of your health and well-being: Spirit Soul Body!
Speaking of Merry & Bright, here’s one of the tips I didn’t get around to sharing inside our Healthy Holidays challenge, that also helped me out while preparing for my recent road trip to Rayne, Louisiana for WARRIOR Instructor Certifications :
Life Fit Tips:Happy Healthy Travel
“You learn good health and family are it, and nothing else matters.” – Mike Adametz
We all know that the holidays mean more sugar, refined carbs, drinks, snacks, over-eating, etc. 😕 And we’ll go further in depth about that next week. But for today’s travel tip, I encourage you to be prepared with some healthy choices. Traveling and visiting family throws us off schedule, and sometimes who you are staying with may not have the same meal or snack times or goals as you. And nobody wants to spend the holidays feeling hangry, or being around hangry kids! 🙈
Having healthy things on hand is not only better for you, but it’s more budget friendly as well. If you have to stop at gas stations or run out to the store every time you need a snack, then your body and bank account are going be negatively impacted pretty quickly. 👎
Pack snacks like mixed nuts (no peanuts if on a plane), fresh fruit and veggies, dried fruit, snack bars, crackers and homemade bars or muffins, fruit and veggie pouches or popcorn are all great to bring with. You can pack them in handy little containers (lots of ideas on Pinterest!) for the actual car or plane ride. Make sure you have enough set aside for when you are actually at your destination, so you and your family have something healthy to grab when you are hungry. 👌
Don’t forget about water! 💦 Staying hydrated is always important, and even more so while traveling. It’s harder to do with less access and having to stop for bathroom breaks, but your body will feel the difference. You should actually be hydrating even more if you are sitting long periods in a car or plane. Make it a priority. Bring a water bottle for every person in your family that they can keep filled up. And have a big jug or a few extra bottles available when you are not able to refill. Comment below! What are your favorite travel snacks?
One more tip: Give yourself grace.
Come to terms with the fact that your routine will not be perfect. Your nutrition will not be 100% on track. You might not do as many workouts as you hope or stay on the exact calendar for your program. And that’s OK! 👍
The biggest thing I want you to remember with traveling (or anything that puts you out of routine) is that it is so much harder to start again when you completely stop. If you just throw everything out the window – stop your workouts, eat whatever you want, stop taking supplements, etc…it is going to be so much harder to start all of that up again. 😔 So just keep going, even if it’s at only 50% of what you’re used to. It will be so much easier to get back into your full routine when you’re home again. 😊
Also, trips and time with family are meant to be enjoyed! Enjoy yourself and don’t stress the whole time. Just keep in mind that the further off track you get, the harder it is to get back at it. Find a balance that works for you to give yourself grace, enjoy yourself, and treat yourself well, including your body. 💕
Next week in my weekly Living Life Fit with Angel blog post/email, we’ll get into the details of what to do about all that holiday food, whether at home or while traveling. Stay tuned!
Til then, comment below: Where or with what do you need to give yourself more grace?
Life Fit Recipe: Gingerbread Energy Balls
Gingerbread Coconut Energy Balls
Makes 25-30 balls
1 cup raw almonds
1 cup pitted medjool dates
1/2 cup unsweetened coconut flakes
2 Tbsp pure molasses
1 tsp pumpkin pie spice
1/8 tsp sea salt
dash of ground ginger
dash of ground allspice
1 Tbsp filtered water, if needed
*extra shredded coconut for rolling
1.) Line a pan with parchment paper and set aside.
2.) Add all ingredients, except the water, to a food processor. Process on high until it is a crumbly, sticky mixture. Take some of it and see if it forms a ball. If not, pulse a little water into the mixture to make sure it holds together.
3.) Scoop out 1-2 Tbsp of the mixture at a time and roll it into balls and place it on the lined pan. Put it in the freezer for 1/2 hour or the fridge for 1 hour to allow them to firm up.
4.) Once firm, remove and roll into extra shredded coconut. Enjoy immediately or store covered in the fridge or freezer.
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Just days away from my favorite time of year!!! We already started putting up the Christmas tree… how about you? Not only is December Christmas and New Years Eve… it’s my birthday and anniversary month!
Celebrate with me by joining my upcoming free 5 Day challenge Healthy for the Holidays (more about how to join below) and let’s refocus on making fitness and living a healthy fit life fun again!
And… Let’s workout together! Join me for group fitness classes locally or online. Take a look at my class calendar here.
Recipe: Best Homemade Apple Crisp
8 medium-large apples, 1/2 tart & 1/2 sweet
juice of 1 large lemon
2/3 cup coconut sugar
1-1/2 tsp ground cinnamon
3 Tbsp arrowroot starch
1/4 cup fresh apple juice (or filtered water)
3/4 tsp freshly grated ginger
pinch of ground nutmeg
1 cup rolled oats
1/2 cup almond meal
1/2 cup all-purpose flour
1/2 cup coconut sugar
1/2 cup organic brown sugar
1/2 cup pecans, chopped
1/4 tsp sea salt
1 tsp ground cinnamon
1/2 cup coconut oil, melted
1.) Preheat the oven to 350F degrees.
2.) Peel the apples, quarter, remove cores and thinly slice lengthwise.
3.) Add them to a large mixing bowl and top with the rest of the filling ingredients. Toss to combine. Pour them into a 9×13″ baking dish.
4.) Rinse out your bowl and add in all the topping ingredients. Stir to combine and break down any clumps of sugar. Pour on top of the apples in an even layer.
5.) Bake for 50-60 minutes uncovered or until the filling is bubbly, apples are fork tender and topping is golden brown.
6.) Remove and let rest for 30 minutes before serving. Serve plain or with coconut whip cream or vanilla bean coconut ice cream.
Gratitude is Good for You
November was all about thankfulness, and a time to focus on gratitude, because it’s actually very beneficial to be grateful! In case you didn’t know, here are some benefits you can continue even after November has ended:
💖 Feeling run-down? In self-reports, grateful people report less physical symptoms like aches and pains. They also take better care of their health and are more likely to recover quickly from illness.
💖 Do you have a short fuse? A University of Kentucky study found that people who scored higher on gratitude scales were less likely to lash out against others and were more sensitive and empathic to others.
💖 Having trouble sleeping? A study in Applied Psychology reported that writing in a gratitude journal before bed improves sleep quality and quantity.
💖 Feeling stressed? Research over the years has shown that gratitude can reduce stress and help to overcome trauma. One study of Vietnam veterans showed that those with higher levels of gratitude experienced lower rates of PTSD.
💖 Need a confidence boost? The Journal of Applied Sport Psychology found that gratitude increased athletes’ self-esteem. Plus, other studies have shown that gratitude reduces social comparisons. That’s a big deal in today’s social media highlight reel kind of world!
It only makes sense that being grateful leads to a more peaceful and healthy life. God calls us to be thankful several times throughout scripture, so it’s clearly part of His design for us!
“It’s a funny thing about life, once you begin to take note of the things you are grateful for, you begin to lose sight of the things that you lack.” – Germany Kent
OK, we know now that gratitude is great for us. 🙌 It’s time to put gratitude into action with a daily habit of journaling! ✍️ It is recommended to write down 3-5 things (minimum) that you are grateful for each day. So where do we start and how do we make it stick?
✔️Decide when, where and how you will do gratitude journaling. It could be in the morning, at your lunch break, or before bed (or all 3!). Choose a time that will be easiest for you to stick to, and a time where you feel most stressed, anxious or down. Also, pick out a special journal or notebook to write in!
✔️Get others involved. Make it a family affair where you all do it at the same time after supper, or share your gratitude around the table, or discuss it at bedtime. You can also get friends or co-workers involved for more accountability and so they can experience the benefits too.
✔️Make sure you remember to do it. Duh, right? It can be hard to remember when you’re first starting out! You can either set an alarm on your phone to remind you. Or you can choose a daily habit or event that you always do, that can become your cue to do your gratitude journal too. Maybe it’s with brushing your teeth before bed, when you pour coffee in the morning, after your workout or after eating lunch.
Share in the comments below: when, where, and how will you start your gratitude journal?
Keep Your Fitness Fun
I know it can be hard to stay on track with your workouts during the chaotic holiday season. Yet it’s arguably more important than ever to get your workout in to help with stress relief, digestion, immune support and all the extra eating.
That’s why this month we’re Finding Fun With Fitness! 👟 I’m excited to share some ideas with you to make staying active more fun and to get the whole family involved. Everyone wins! 😉
First off, it’s important to always have fun with your workouts and keep things fresh. There is something to say about challenging yourself and trying different things. But if you are really struggling to enjoy your workouts, that’s a problem. 😔 Especially during this time of year, if you don’t enjoy your workout, you are much less likely to get it done with the busy holiday schedule.
Sometimes you need to just go back to an old favorite that you know and love, something that you are familiar with and can truly enjoy during this crazy time. Whether it’s running, biking, dancing, lifting, or another sport – do what you love and have fun with it! Now is not the time to push through trying something new that you don’t even like. Save that for the new year when motivation is higher. 😜
Bottom line… just have fun! Move your body in a way that brings you joy. Also, when you’re enjoying it, your family is more likely to join in. Invite them workout with you and set the example for the whole family! In addition, this time of year is a great way to inspire even more people while you see extended family and friends. 😊
What type of workout is the most fun for you?
Healthy Holidays 5 Day Free Challenge
It happens every year…
The holidays arrive with festivites, events, and countless gatherings, parties, pot lucks and feasts. So many opportunities to enjoy decadent foods and treats!
By the time you ring in the new year you realize — you’ve gained the annual Holiday 10 (or 20). 🙄 Now you have to figure out a way to get back to where you were a few months ago. UGH!
🙋♀️ Been there, done that — it’s no fun!
Don’t you worry your pretty little head because I’ve go news for you! It doesn’t have to be a vicious cycle! You can enjoy the holidays and NOT gain.
It’s true! I’ve got a 5-Day Challenge starting on Month Day to kickstart the holiday season with a few simple habits to help you stay on track through the holidays and beyond!
Imagine… ringing in the new year feeling excited to continue your journey. No back-peddling to lose the holiday weight — just continuing the simple, healthy habits you’ve been doing all along (while enjoying the holidays + life).
Join my free 5 Day challenge inside my Life Fit Collective Facebook group here! We will begin Dec 7th.
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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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”