Fitness Instructor friends! Become a Warrior Rhythm Instructor BLACK FRIDAY SALE!! 🎉🎁 50% off now through 11/29 with my Black Friday promo link below.
If you’re reading this and it’s after 11/29/2020, scroll down to see how you can still save 10% .
If you’re looking for a new format that mixes weight lifting, cardio, & yoga… or just for some CEUs to round out the year… Might I tempt you to consider WARRIOR Rhythm™ ?
I’ve been teaching it for several months now, and with 6 rounds already created, you’re well taken care of in the choreography department right off the bat! More and more, I’m loving teaching this class, and the feedback I’ve gotten from both virtual and in person participants has been so positive!
Whether you are teaching in the gym or online, this fusion style class is so versatile and unique, a combination of grit and grace, and with variations for every fitness level. And with the times we live in, the training is provided to you online so that you can take it at your own pace from home. Don’t forget to save with my promo link below to get the Black Friday sale price. 😉
Sign up for certification course by end of Sunday and get 50% off!!
I love our growing community of instructors, our fierce & humble leader Ellen, and would be so happy to see you join us! Please click that “share” button below if you know an instructor who you’d like to see teach this class, and help us share this wonderful format with your circle of fitness friends, too!
I have been intermittent fasting for a few years now and I wanted to tell you how I knew I needed to eat this way from now on once I tried it.
I am a volume eater and emotional eater. Which means I personally don’t like eating lots of small meals throughout the day. I enjoy eating a decent sized plate til I feel full, and I have a history of overeating sweets and junky foods when I get triggered emotionally. Stressed? Eat a sleeve and a half (or until you feel sick to your stomach) of chewy chips ahoy in secret. Worried? Eat half a gallon of ice cream with a full bag of M&Ms and Reeses pieces on top, with a handful of dill pickles for when it gets too sweet and you crave salt.
That was one of the reasons I started really considering intermittent fasting when I heard about it.
The other reason was related to the gut health probs I’d had since childhood and it was only getting worse. Google “irritable bowel syndrome” and “spastic colon” and you’ll get what I’m saying. I experienced all the pains and bathroom episodes you read about starting from about the age of 13years old. It was still an issue through college, getting married, having babies. All of it. The Doctor said it’s related to stress and diet, so I changed my job and sleeping schedule, eliminated acidic foods and took medicines when I still had episodes. Nothing changed! I was managing it but not healing from it.
When I started the nutrition and fitness programs I do now, everything started to change. IBS Symptoms started to reverse. I started researching to find out how I had finally done what I’d been trying to do for years, and I was surprised to discover that basically it was just because of how I’d learned to eat on my simple quest to lose weight and keep it off (I had gained a bunch of weight from stress eating over the years and wanted to learn how to do it without starving or calorie counting).
So, I’d kinda accomplished reversing my gut health and controlling my eating urges by accident!
While I reading more and more about intermittent fasting, I also learned that it was so beneficial for helping heal the gut and keep my problems away , but also for fat loss, blood sugar problems, and energy problems, that I decided to give it a try. And it’s completely proven true for my life.
Yes, I was scared of being hungry. But I can tell you I wake up in the morning perfectly fine and not hungry! I workout fasted every morning and I teach my fitness classes fasted … I feel awesome. No joke. Im not exaggerating. And then when I “break” my fast to eat my first meal of the day, it’s a substantial meal, so I feel full and satisfied. Which has helped with that volume eating and overeating issue.
So, I’m telling you this so that if you’ve been a little curious about it or know someone who has experienced any of the problems I was having, to tell you it’s not a hoax or gimmick to be afraid of. Try it for yourself and see! And if you need a little guidance… I’m here to help.
Oh my gosh, you guys… SHE’S BACK! Whenever I see Autumn Calabrese I get pumped because I know I’m going to get into the best shape (with a whole lot of SORE-MAZING days along the way) 💪
Beachbody’s newest program 9 Week Control Freak is just that – a nine week program, designed to target your workouts, nutrition and rest with the queen of routine.
In her 10th Beachbody program, Autumn takes back ALL the control 2020 took from us with new moves, new equipment and new, stunning results! In three phases of three weeks (five workouts per week), you will learn how being strong in our nutrition, wellness, and fitness routines can help us take on anything life throws our way.
Every workout is new (yes, please!) but follows a weekly rotation of five days of exercise per week: three DCT-T workouts (Density, Complexes, and Tabata Training), one day of Total Body Tone, and one day of Tabata Cardio and Core. In just 18 to 30 minutes at home, you can gain more muscle, burn more calories, and sweat away more fat than many people do in an hour at the gym. Strength training + stamina training is #GOALS , right?! 😍
In addition to a brand new program with shiny new workouts, Autumn is also introducing never-before-used equipment like the control track resistance step, core ball and a fitness step (um, T:20 flashbacks, anyone?! 😅 Holy sweat!!) to bundle with your access! You will also need a set of light, medium and heavy dumbbells.
And, of course, because it is Autumn, you know her nutrition focus will be ON POINT. Feeding your body well plays a key role in your training and in leading a healthy life. The key is finding a nutrition program that gives you control over food, rather than the other way around. Because Autumn created the Ultimate Portion Fix program, she will reference that most throughout the program, sharing how to plan, prep and enjoy food without restrictions or calorie counting!
I am so excited and ready to take over control of my life! It’s time to focus on the things we can control, rather than stressing about the things we can’t!
Who else is in?
You’ll be able to get your Early Access to 9 Week Control Freak starting on December 21st! (VIP customers, you can get access even earlier!)
If you want more info, fill out my interest form here so I can get you all the details!
My one word for beginning 2020 and y’all …. here we are in November and I’m sure there are many who would tell me that I must’ve heard God wrong 😑… but I’d say He gave me exactly what He knew I’d need AHEAD of me knowing just how much I’d need it!! . It may not have looked like the year I thought it would be- but He’s still carried me through in new and surprising clarity, wisdom, and distinctions. Not to mention I’ve reached a new level of grasping for grace instead of striving for self-perfection. And my joy has been untainted by the external chaos because He has drawn my focus in over & over to His eternal. . My joy is complete when I’ve leaned on Him for the fulfillment of it. Like an ointment filling the cracked open creases of winter time feet, He has covered and soothed even the most sensitive of exposed & well-worn out wounds. .
I am convinced we can’t create healing change outside ourselves without first welcoming healing change within ourselves. And I’m willing to expose some old wounds and stale thinking/believing for correction if it means more freedom for me and everyone in my life attached to it. .
What if all of 2020 He is using to remind us He is our Source for everything good and perfect? For everything excellent, just, lovely? .
Guard your ears, eyes, and hearts on what you allow to seep through your soul filter in the coming days. Focus on that eternal joy as our external world is being shaken. Eyes fixed on Jesus. .
Love on people at every turn even if they’re on the opposite side of the aisle and don’t look, live, or vote like you think they should. There is no need to lose your peace, friendships, or sense of Whose you are based on ballots, numbers, decisions, or opinions. .
Remain grounded in heartfelt prayer, strong in vision and purpose, connected and walking in the Spirit Who created us all, seeing everyone and every thing alive on this earth through His lens of love before opening your mouth or typing that text. Determine within yourself to speak life! He is still very much among us and for us.
Our newest program, 30 Day Breakaway, is going to get you out of the house and into the great outdoors! This has never been done on Beachbody on Demand before, and I am so excited to get stronger, learn new running techniques, and just get outside and run!
Super Trainer Idalis Velazquez (creator of Mes de Más & a D1 Track & Field athlete)
30 day program culminating in a 5k!
Running and strength training workouts
Multiple calendars for beginning runners, advanced runners, and those who are short on time
Audio or video running workouts so that you are guided through the whole run
Who is Idalis Velazquez?
Idalis is a wife, proud mom of three girls, and an internationally recognized Elite Trainer who specializes in fast, efficient and effective at-home programs that help busy women and men get the results they want with the time they have. She is a Beachbody Super Trainer, a bilingual Fitness Influencer, and Fitness and Wellness content creator. She was a Division I Track & Field star and ranked nationally in Puerto Rico!
As an Elite Trainer Idalis has created and has been part of the following: First Latina Super Trainer for Beachbody.
Creator of Mes de Más Program – “Month of More,” the first program filmed in Spanish to support the Latino community
Creator of Total Body Pregnancy workout Series for Beachbody – filmed both in English & Spanish.
You can find her on Instagram @ivfitness
When Can I Start?
September 14th – Sample workout available
October 5th – Coaches and VIP customers can unlock 30 Day Breakaway on BOD
October 19th – Customers can unlock 30 Day Breakaway on BOD
November 21 – 29th – Virtual 5k run with the entire network
Spring 2021 – 30 Day Breakaway on BOD for all customers
What equipment is required?
Light, medium, and heavy dumbbells
Resistance Loops (to increase intensity)
A good pair of running shoes.
What is the nutrition plan like?
All 30 Day Breakaway Challenge and Completion packs include BOTH Ultimate Portion Fix and 2B Mindset – our incredible premium nutrition plans – so we will be able to focus on the nutrition program that works best for you. This combination of nutrition and fitness is amazing! Learning how to fuel your body will also fuel your runs!
What support will I have?
My test groups are so much fun with a new theme every month and such an amazing way to stick to your plan, answer questions, stay motivated and connect with other people doing the same program! These groups are what have kept me on track – they hold me accountable and keep me motivated!
What packages are there?
For New Customers:
For Existing BOD Members:
I always recommend the Deluxe packages – especially with a program like this where you will be sore. Starting a new type of exercise uses so many different muscles! Having Recover will help you function the next day and allow you to give your next workout or run 100%. And Energize will give you the power to really crush your workout.
Look at the value in the Completion Pack vs the Accessory Bundle!
My favorite add ons:
I am so excited to do this program with you! Make sure that you have filled out this interest form to be kept up to date!
If you KNOW that you want to do this program with me, and you are READY to choose your package from the options above, fill out the “ORDER” form HEREand I will be in touch! Remember, filling out the form above just tells me you’re “interested”!
In the order form, if you select you want to become a VIP Customer or Coach on my team and I will send you a follow up email so you can purchase on October 5th. If you select you want to join me as a regular customer, you will receive an email from me so that you can order on October 19th!
A lot of people are surprised when they first learn this about me….
𝗜 𝗵𝗮𝘃𝗲 𝗮 𝗵𝗶𝘀𝘁𝗼𝗿𝘆 𝗼𝗳 𝘀𝘁𝗿𝗲𝘀𝘀 𝗲𝗮𝘁𝗶𝗻𝗴 𝗶𝗻 𝘀𝗲𝗰𝗿𝗲𝘁.
Like… a moment of panic or fear would hit me, and 𝒎𝒚 𝒊𝒏𝒔𝒕𝒊𝒏𝒄𝒕 𝒘𝒐𝒖𝒍𝒅 𝒃𝒆 𝒕𝒐 𝒉𝒊𝒅𝒆 in the bathroom or somewhere while stuffing chocolate anything in abundance into my mouth and focus more on the food than the feelings I was trying to avoid feeling. Until, of course, I feel physically ill and sick to my stomach from the sweet, and even “full” physically… but still wouldn’t stop. Instead, I’d then switch to something salty like pickles or chips… until that got to be too much and I’d switch back to sweet again. If I got too miserable, then binging tv would be my next plan of action for 🅽🆄🅼🅱🅸🅽🅶 🅾🆄🆃 the stress swirling in my brain and twisting up my gut.
Why does this surprise people?? Because, well, ya know – I’m in fitness. I’m an instructor, a coach… I HELP people with eating probs, right? Besides, I’m also usually smiling when they see me (and so they’d never guess I have struggled with handling stress healthfully).
But y’all… I’m SO HUMAN. I have a flawed past and I have flaws now. And 𝒕𝒉𝒆 𝒓𝒆𝒂𝒔𝒐𝒏 I have a passion for fitness & helping others establishing healthy lifestyle habits 𝗡𝗢𝗪 is 𝗕𝗘𝗖𝗔𝗨𝗦𝗘 𝗢𝗙 my previous OVERWHELMING struggles with food and using it as a coping mechanism for all of life’s stresses and undealt with trauma.
I have dysfunctional habits that ran my life for years, just like we all do. And I’m still not perfect, but well… I had to FACE them to overcome them.
And the hard truth is… In order to face them, 𝑰 𝒉𝒂𝒅 𝒕𝒐 𝒔𝒕𝒂𝒓𝒕 𝒍𝒆𝒂𝒓𝒏𝒊𝒏𝒈 𝒉𝒐𝒘 𝒕𝒐 𝒓𝒖𝒏 𝒕𝒐 𝒎𝒚 𝑪𝒓𝒆𝒂𝒕𝒐𝒓 𝒊𝒏𝒔𝒕𝒆𝒂𝒅 𝒐𝒇 𝒕𝒉𝒆 𝒄𝒐𝒐𝒌𝒊𝒆𝒔.
I also had to do practical, physical things. 𝑩𝑬𝑭𝑶𝑹𝑬 𝒔𝒕𝒓𝒆𝒔𝒔 𝒉𝒊𝒕 𝒎𝒆 𝒂𝒏𝒅 𝒕𝒉𝒓𝒆𝒂𝒕𝒆𝒏𝒆𝒅 𝒕𝒐 𝒕𝒂𝒌𝒆𝒐𝒗𝒆𝒓, I had to put strategies in place that set me up for making wise nutrition decisions and making them habits… so that WHEN stress did come, I had already put things in place that 🅸🅽🆃🅴🆁🆁🆄🅿🆃🅴🅳 the old patterns and the old ways of binging/stress eating.
Once I took the tools and strategies I was learning from my nutrition program and put them in place, it was no longer as convenient for me to just fall into the old cycle of stuffing sweets in secret… which gave me “space” of time and effort 🅱🅴🆃🆆🅴🅴🅽 the “feeling” of stress and the sudden “urgency to eat” and the actual stress eating itself.
And this is what would start to happen – It was taking so much EXTRA time for me to scrounge around, trying to find SOMETHING rich and sweet to binge on… and my thoughts/feelings would start to come to the surface 𝒍𝒐𝒏𝒈 𝒆𝒏𝒐𝒖𝒈𝒉 𝒇𝒐𝒓 𝒎𝒆 𝒕𝒐 𝒉𝒆𝒂𝒓 what they were saying, giving me opportunity 𝒕𝒐 𝒕𝒖𝒓𝒏 𝒕𝒉𝒆𝒎 𝒐𝒗𝒆𝒓 to God and help me 𝒄𝒐𝒏𝒇𝒓𝒐𝒏𝒕 𝒕𝒉𝒆𝒎 before just stuffing them down like I was used to.
My life. my health. my relationship with food. It all changed.
Not all at once, but one stress eating episode at a time.
And isn’t it 𝒋𝒖𝒔𝒕 𝒍𝒊𝒌𝒆 𝑮𝒐𝒅 to take something meant to destroy us, and turn it into something we are called to help others with?
I haven’t seriously attempted running since my car wreck in 2012 when I abrumptly and regretfully had to give it up – But I’m about to brave a new RUNNING + RESISTANCE training program that has me so hopeful with the possibility of breaking away from the house, the gym, the car and the laptop … and walking/running outside again!
I could not be more excited (and nervous) about our next program coming out – 30 Day Breakaway. Y’all know I am usually either teaching in the gym – or working out from home – but I have always wanted to feel the mental/physical destressing of a good run outside under the sky again. It’s definitely an exercise that our bodies were made to do and so I am going to challenge myself to not only train to run a 5k in 30 days, but improve hip mobility/stability, ankle & core strength, and new lean muscle all over along the way to the 5K!.
What is the the 30 Day Breakaway?
30 Day Breakaway is a running-meets-resistance training program designed to get you fitter and faster. You’ll learn to train smarter – first, by lifting to build lean muscle and then by hitting the road (or treadmill) for a run. At the end of the 30 days, you’ll take on the challenge of a 5k … even if you haven’t run since junior high gym class! Super Trainer Idalis Velazquez will be with you every step of the way, as you build your confidence to cross that finish line!
For the 30 Day Breakaway workouts, it is recommended to have light, medium, and heavy dumbbells, Resistance Loops (to increase intensity), and a good pair of running shoes. (Side note: If you purchase the full program, all our bundled packs will come with a set of loops and a super cool running belt, so you have a place for your phone)!
Idalis, the trainer (who was a D1 Track and Field Star!) talks you through the entire run. She talks about RPE – rate of perceived exertion – so this program can literally be done by anyone… because you take it at your own pace! How fast you run is completely up to you!Because Idalis leads you through the run, it definitely goes by faster. She is there to guide you visually and/or audibly the whole time from your phone app!
Here is a little sneak peek preview of the program, if you’re curious:
See what I mean? There is no time to think about how much you can’t breathe or want to go home. You’re guided and motivated through every step. I am seriously excited for this. I have tried Couch to 5K in the past, but the whole time all I thought about was… how much longer?! LOL I probably looked at my watch 200 times. This is a much more focused and inspiring run experience!
Interested? Unsure? The free sample workout to this program dropped Monday and is available for all my current & new customers to try right NOW! This workout has two components – a strength/lifting component – because good runners are strong runners – and then the running portion.
What is fall without pumpkins?! There will be plenty of pumpkins popping up soon and a great way to make use of pumpkin seeds is to roast them for an easy, healthy snack! So, don’t throw ‘em out!
First, how do you get the strings off pumpkin seeds?! When you first scoop the seeds out of the pumpkin, it seems like it will be impossible to separate the sticky, clingy strings from the seeds. But all you have to do is rinse the mass of seeds and strings under cold water and the seeds will separate easily.
Ok, now what?
Measure pumpkin seeds. Place in a medium saucepan. Add 2 cups of water and 1 tablespoon of salt to the pan for every half cup of pumpkin seeds. Bring the salted water and pumpkin seeds to a boil. Let simmer for 10 minutes; remove from heat and drain.
Preheat oven to 400° F. Coat the bottom of a roasting pan or thick baking sheet with olive oil, about a teaspoon. Spread the seeds out in a single later and toss to coat them with oil.
Bake on the top rack until the seeds begin to brown, 5-20 minutes depending on the size of the seeds.
When lightly browned, remove pan from oven and let cool!
Will you try this recipe and let me know what you think? What’s your go-to healthy snack choice?
Place oats in the food processor and pulse for 20 seconds. Add nut butter, pumpkin, and honey. Pulse until blended.
Add nuts, Shakeology, and ground ginger and pulse until blended.
Remove the blade from the food processor. Fold in the crystallized ginger and mix well.
Shape the mixture into 18 energy balls, approximately 1 tbsp each.
Serve immediately or you can store them in a container in the fridge for up to 5 days!
If you follow my Fix container program: ½ Yellow, 1½ tsp.
If you follow my 2B Mindset program: enjoy this as an occasional snack or treat – be sure to track!
Want more information on my premium nutrition plans or pumpkin spice superfoods? Shoot me an email at email@example.com and say “NUTRITION PLANS” or “PUMPKIN SPICE” in the email subject line… I am happy to help!
If you’re getting tired of baking banana bread – is that still a pandemic phenomenon?! – you have to try this Pumpkin Bread recipe! As we get closer to the end of summer, I just want all the pumpkin spice things… and I hear Starbucks is featuring the PSL way sooner this year, but I do try to save those as a special treat This recipe is made with simple ingredients and I can feel free to nibble on it as a snack with my midday coffee (SO yum) or encourage my kids to have a slice with their morning eggs. Try it out and let me know how you like it!
1 cup almond flour
¼ cup coconut flour
1 tbsp pumpkin pie spice
½ tsp sea salt
½ tsp baking powder
½ tsp ground cinnamon
4 large eggs, lightly beaten
⅓ cup coconut oil, melted
2 tbsp pure maple syrup
¾ cup pumpkin puree (not canned pumpkin pie filling!)
Nonstick cooking spray
Preheat the oven to 350° F.
Combine the almond flour, coconut flour, pumpkin pie spice, salt, baking powder, and cinnamon in a medium bowl; mix well and set aside.
Combine the eggs and oil in a large bowl; mix well. Add the maple syrup and pumpkin; mix well.
Add the flour mixture to the egg mixture; mix until just blended.
Place batter in a small loaf pan that has been lightly coated with spray.
Bake for 35 to 45 minutes, or until a toothpick inserted in the middle comes out clean.
My heart passion is helping mamas live their life fit, healthful, purposeful (3 John 2)! If you’ve been following me for awhile, and you’re ready to start working together, I’d love to invite you to my next online Fit Club accountability group for fitness & nutrition coaching, or to sign up to attend my Life Fit Studios virtual fitness classes. See you soon! In Sweat & Faith, Angel