Author Archives: danielle

If you’re struggling…

The consensus isโ€ฆ. Weโ€™re struggling.
After checking in to my virtual fitness community a couple weeks ago, I’m getting the sense that the majority of us are struggling right now (myself included). Reality is, for so many of us, our lives and routines have been completely thrown out of whack over the past couple of years.
And while yes, one of the best ways to start to heal from the inside out, is to take care of you and prioritize your health, I also want to encourage you to give yourself grace.
You are doing just fine given the circumstances.
You are still showing up.
And instead of beating yourself up for where you’re at, I want to encourage you to shift that mindset to learning to love where you’re at.
Only then, can we really dive into the work of getting to where you want to be.
Let’s celebrate the small wins you’ve made. Whether that’s maintaining your progress during a chaotic time, or accomplishing other life priorities that have nothing to do with your health and fitness, or simply enjoying a fun season of life and experiencing a healthier relationship with food or your body.
They all matter.
I want you to stop and take a moment to cut yourself some slack. Pat yourself on the back for just being here. And then let’s take some small steps forward.
It’s okay to struggle.
It’s even more okay to admit that you’re struggling.
Itโ€™s not okay to quit.
Always here in your corner.
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How to Create Self Love & Acceptance

๐˜๐˜ฐ๐˜ธ ๐˜ฅ๐˜ฐ ๐˜ ๐˜ญ๐˜ฆ๐˜ข๐˜ณ๐˜ฏ ๐˜ต๐˜ฐ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ ๐˜ฎ๐˜บ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ ๐˜ช๐˜ง ๐˜ ๐˜ฅ๐˜ฐ๐˜ฏโ€™๐˜ต ๐˜ณ๐˜ฆ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ช๐˜ต ๐˜ณ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ฏ๐˜ฐ๐˜ธ? โฃ
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Itโ€™s really easy to say we need to love ourselves where weโ€™re at. Actually practicing it, thatโ€™s the tough part. โฃ
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When I shared that quote the other day someone justifyingly so, commented back, โ€œ๐˜ฃ๐˜ถ๐˜ต ๐˜ฉ๐˜ฐ๐˜ธ?โ€โฃ
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I want you to remember that self love doesnโ€™t have to mean always loving the way your body looks daily. In fact, you probably never will 100% of the time. โฃ
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๐’๐ž๐ฅ๐Ÿ ๐ฅ๐จ๐ฏ๐ž ๐š๐ง๐ ๐ฌ๐ž๐ฅ๐Ÿ ๐š๐œ๐œ๐ž๐ฉ๐ญ๐š๐ง๐œ๐ž ๐œ๐š๐ง ๐ฌ๐ข๐ฆ๐ฉ๐ฅ๐ฒ ๐ฆ๐ž๐š๐ง ๐ญ๐ก๐ข๐ง๐ค๐ข๐ง๐  ๐ฅ๐ž๐ฌ๐ฌ ๐š๐›๐จ๐ฎ๐ญ ๐ญ๐ก๐ž ๐ฐ๐š๐ฒ ๐ฒ๐จ๐ฎ๐ซ ๐›๐จ๐๐ฒ ๐ฅ๐จ๐จ๐ค๐ฌ. โฃ
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It can mean appreciating your body for all that it does for you and choosing to focus on that. ๐˜‹๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ข ๐˜ฉ๐˜ฆ๐˜ข๐˜ณ๐˜ต ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ฃ๐˜ฆ๐˜ข๐˜ต๐˜ด ๐˜ง๐˜ฐ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฅ๐˜ข๐˜ช๐˜ญ๐˜บ? ๐˜“๐˜ฆ๐˜จ๐˜ด ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ค๐˜ข๐˜ณ๐˜ณ๐˜บ ๐˜บ๐˜ฐ๐˜ถ? ๐˜”๐˜ข๐˜บ๐˜ฃ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ข๐˜ค๐˜ต๐˜ถ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ค๐˜ฐ๐˜ญ๐˜ฐ๐˜ณ ๐˜ฐ๐˜ง ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฆ๐˜บ๐˜ฆ๐˜ด? ๐˜–๐˜ณ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ง๐˜ข๐˜ค๐˜ต ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ท๐˜ฆ ๐˜ข๐˜ญ๐˜ธ๐˜ข๐˜บ๐˜ด ๐˜ฃ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ด๐˜ต๐˜ณ๐˜ฐ๐˜ฏ๐˜จ ๐˜ข๐˜ต ๐˜ฑ๐˜ถ๐˜ด๐˜ฉ ๐˜ถ๐˜ฑ๐˜ด? โฃ
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It can mean recognizing that we are so much more than how our bodies look, and choosing to see yourself as you would your friend, your sister, your child. Most certainly you wouldnโ€™t love them any more or less if they gained or lost 20lbs. Likely, the qualities you adore about them most have nothing to do with their 6 pack abs or lean legs. โฃ
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It can mean choosing to honor and be kind to your body even and especially when you donโ€™t โ€œ๐˜ญ๐˜ฐ๐˜ท๐˜ฆโ€ it right now. โฃ
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Self love can be hard but it is so crucial for not just making progress, but more importantly, sustaining it forever. โฃ
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Take care of you always. โฃ
๐˜๐จ๐ฎ ๐š๐ซ๐ž ๐ฌ๐จ ๐ฆ๐ฎ๐œ๐ก ๐ฆ๐จ๐ซ๐ž ๐ญ๐ก๐š๐ง ๐ฃ๐ฎ๐ฌ๐ญ ๐š ๐›๐จ๐๐ฒ.
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Chocolate Peanut Butter Rice Cake

Chocolate Peanut Butter everything am I right?!
I finally jumped on the trending rice cake trend and it is so good!
๐Ÿฅœ Spread one layer of peanut butter or PB2 on your rice cake.
๐Ÿซ๐Ÿฅฅ Melt ยฝ tbs. of coconut oil & mix with 4 grams of chocolate whey protein.
๐Ÿง‚ Drizzle on your rice cake, sprinkle with sea salt and freeze for 20-30 minutes.
So good! Have you tried it yet?!
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Simple Meal Prep

๐’๐ข๐ฆ๐ฉ๐ฅ๐ข๐Ÿ๐ฒ ๐Œ๐ž๐š๐ฅ ๐๐ซ๐ž๐ฉ ๐ข๐ง ๐Ÿ‘.๐Ÿ.๐Ÿโ€ฆ โฃ

โฃI always get asked about how to get started with meal prep. Reality is if youโ€™ve never done it, it can definitely feel overwhelming, but if thereโ€™s one thing Iโ€™ve seen, itโ€™s that the reason most people fail throughout the week (and weekends) is they donโ€™t set up their environment for success. โฃ

Letโ€™s shift your perspective on meal prep. ๐˜๐˜ตโ€™๐˜ด ๐˜ต๐˜ข๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ช๐˜ฎ๐˜ฆ ๐˜ฏ๐˜ฐ๐˜ธ ๐˜ต๐˜ฐ ๐˜ด๐˜ข๐˜ท๐˜ฆ ๐˜ต๐˜ช๐˜ฎ๐˜ฆ ๐˜ญ๐˜ข๐˜ต๐˜ฆ๐˜ณ. โฃ

BUT it doesnโ€™t have to mean that youโ€™re spending hours in the kitchen. In the summer I am all about convenience, so here are some of my favorite meal prep tips to simplify: โฃ

  1. ๐…๐ซ๐จ๐ณ๐ž๐ง ๐•๐ž๐ ๐ ๐ข๐ž๐ฌ ๐Ÿ๐จ๐ซ ๐ญ๐ก๐ž ๐ฐ๐ข๐ง. You can roast frozen veggies in the oven. Frozen is usually just as healthy as fresh produce since itโ€™s typically flash frozen. Look for options that are just vegetables, no sauces. Tear open your bag, pour onto a baking sheet, spritz with a little avocado oil and sprinkle with seasoning. Bake at 350-400 degrees for 20-30 minutes and done. Easy! โฃ
  2. ๐—ช๐ก๐ž๐ง ๐ฒ๐จ๐ฎ ๐š๐ซ๐ž ๐ฉ๐ซ๐ž๐ฉ๐ฉ๐ข๐ง๐  ๐ฆ๐š๐ค๐ž ๐ญ๐ก๐ž ๐ฆ๐จ๐ฌ๐ญ ๐จ๐Ÿ ๐ข๐ญ! I always like to batch cook my proteins, crockpot chicken is my favorite, so Iโ€™ll usually make a double or triple portion in the crockpot, save some for the week, and freeze some for later weeks in individual portions. That way I can grab them as I go and defrost in a pinch. โฃ
  3. ๐‚๐จ๐ง๐ฏ๐ž๐ง๐ข๐ž๐ง๐œ๐ž ๐จ๐ฉ๐ญ๐ข๐จ๐ง๐ฌ. You donโ€™t even have to prep if you donโ€™t want to. Sometimes meal prep can be as simple as pulling the chicken off of a rotisserie chicken, stocking your refrigerator with salad kits, buying pre cooked rice or quinoa, stocking up on frozen veggies, etc.. I shared some of my favorite convenient options here!ย 
  4. ๐Ž๐ฏ๐ž๐ซ๐ง๐ข๐ ๐ก๐ญ ๐Ž๐š๐ญ๐ฌ. These literally take 2 minutes and theyโ€™re so simple. Theyโ€™ll last Monday through Friday so you have breakfast done all week and you can be versatile with ingredients and flavors so you donโ€™t get sick of them. โฃ
  5. ๐”๐ฌ๐ž ๐š ๐Ÿ๐จ๐ซ๐ฆ๐ฎ๐ฅ๐š ๐Ÿ๐จ๐ซ ๐ฒ๐จ๐ฎ๐ซ ๐ฆ๐ž๐š๐ฅ๐ฌ ๐š๐ง๐ ๐š ๐›๐ฎ๐Ÿ๐Ÿ๐ž๐ญ ๐ฌ๐ญ๐ฒ๐ฅ๐ž ๐ฉ๐ซ๐ž๐ฉ. I prep everything plain so I can mix and match throughout the week. Pick a grain, pick a protein, pick a veggie, pick a healthy fat and you have a complete meal.โฃ

๐˜๐˜ด ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ๐˜ง๐˜ถ๐˜ญ? ๐˜‹๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ด๐˜ต๐˜ณ๐˜ถ๐˜จ๐˜จ๐˜ญ๐˜ฆ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฎ๐˜ฆ๐˜ข๐˜ญ ๐˜ฑ๐˜ณ๐˜ฆ๐˜ฑ? โฃ

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New Program Alert: Fire & Flow

Balance is key to consistency, but finding it isnโ€™t easy.


Meet FIRE AND FLOW โ€“ a groundbreaking program that targets your body and mind with strength and cardio workouts alternating with restorative, stress reducing workouts to help you achieve the physical results you want and help your body recover and relax. Super Trainers Jericho McMatthews and Elise Joan have partnered to design a program that takes the stress and frustration out of integrating healthy habits and getting fit. They want you to work out, not burn out.

This 4-week program consisting of 25-30 minute workouts, 6 days a week will have you alternating between Jerichoโ€™s FIRE routines that emphasize metabolic conditioning and help increase metabolism, and Eliseโ€™s FLOW workouts, which highlight active recovery, restorative mobility, stability, and core strength, while getting you ready for the next day of FIRE.

No matter your fitness level, itโ€™s time to focus on moving your body and relaxing your mind. It will be LIVE for VIP early access on June 7th!!!!

Give this video a watch for a sneak peak!

Let’s chat about these workouts shall we?!

First thing’s first, if you haven’t yet tried out the sample workout you need to!ย 
What are the FIRE AND FLOW workouts like?
  • Jerichoโ€™s strength and cardio FIRE workouts help sculpt muscle, boost your metabolism, carve definition, and torch calories through metabolic conditioning.
  • Eliseโ€™s FLOW workouts are important to your fitness and recoveryโ€”they bring balance to your workout routine by helping you build core strength, improve mobility and stability, and reduce stress.
  • Workouts include modifiers and intensifiers. Whether youโ€™re just getting back into working out or you crave a hardcore sweat, FIRE AND FLOW lets you do you.
  • Equipment needs: light, medium, and heavy dumbbells and Resistance Loops
  • Optional equipment: mat

What’s different about Fire & Flow and how do you know if this is for you?!

What’s great is the workouts are only 25โ€“30 minutes, 6 days a week, with 1 rest day.
The unique schedule alternates high-intensity FIRE days with low impact FLOW days to help you go hard but have enough time to help you recover and feel rejuvenated.
Show yourself major love with the FIRE AND FLOW 4-Week Journal. Containing 5-minute self-care prompts and a handy habit tracker, this journal is part inspiration, part creator of healthy routines. Fill it out daily to hype you up and give your mental health a boost!
The program also includes 4 FIRE and 4 FLOW bonus workouts that focus on abs, glutes, arms, and flexibility. These can be stacked onto any workout.

Fire and Flow is perfect forโ€ฆ

๐Ÿ”ฅย Anyone who wants to lose weight, get toned, find a healthy routine, and create better habits, every day. This program is the TOTAL solution, working on your fitness and self love, every day.
๐ŸŒŠย Anyone who is ready for the next right step in their health + wellness journey to make Summer 2022 your strongest, most confident season! In just 20-30 minutes a day, you will recommit to your fitness and take time to take care of yourself in the best way.
๐Ÿ”ฅย Anyone who has ONLY done strength workouts or has ONLY done low impact workouts. This program combines both to work + restore your body in the best way.
๐ŸŒŠย Literally anyone. No, seriously. Whatever your level of fitness, this program is perfectly designed to get you the results you want, with modifications and amplifiers available!
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Now let’s chat results…

I know you’re wondering what the results look like so let’s check em out! They’ve been absolutely incredible! These are from participants who completedย several rounds of the program over 6 months time.
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What do you get?!

Here’s whatโ€™s in your Fire and Flow Total Solution Pack:
โœจย Access to Fire and Flow workouts, 24 total workouts with 4 bonus workouts
โœจย 3 Resistance loops (light, medium and heavy)
โœจย Fire and Flow Journal
โœจย Get Started Guide + workout calendar – get a quick overview of the program + the workouts, plus easy steps to get you started on BOD. The guide will also share more about your nutrition options (I can help here too!) + how to track your progress.
โœจย Quick Start Nutrition Guide – working out is half the battle! Smart nutrition choices will fuel your body and make you feel amazing.
โœจย Access to both of our premium nutrition programs, Portion Fix and 2B Mindset, plus discounted rates for the newest nutrition program 4 Week Gut Protocol if gut health is a part of your goals.
โœจย 30-day free membership to BODi + Nutrition+ to help you stay on track with your eating habits. Youโ€™ll get new monthly recipes, meal plans, grocery lists, expert advice, exclusive workouts, and access to our online community.
โœจย 30-day servings of Shakeology, our Performance Line, or Go & Glow supplement pack based on which bundle best fits your goals!
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Already have BOD?! No Problem!! Here are the options for existing customers:
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Are you in?!

We’ll be kicking off our exclusive VIP test group where we go through the program all together! We start prep week on Tuesday June 7th!!! Please complete this short form and we can get you set up with your pack!ย