Tag Archives: at home fitness

New Program Alert: Fire & Flow

Balance is key to consistency, but finding it isn’t easy.


Meet FIRE AND FLOW – 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 Jericho’s FIRE routines that emphasize metabolic conditioning and help increase metabolism, and Elise’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, it’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
What are the FIRE AND FLOW workouts like?
  • Jericho’s strength and cardio FIRE workouts help sculpt muscle, boost your metabolism, carve definition, and torch calories through metabolic conditioning.
  • Elise’s FLOW workouts are important to your fitness and recovery—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 you’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 25–30 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 for…

🔥 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.
🌊 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.
🔥 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.
🌊 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 completed several rounds of the program over 6 months time.
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What do you get?!

Here’s what’s in your Fire and Flow Total Solution Pack:
✨ Access to Fire and Flow workouts, 24 total workouts with 4 bonus workouts
✨ 3 Resistance loops (light, medium and heavy)
✨ Fire and Flow Journal
✨ 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.
✨ Quick Start Nutrition Guide – working out is half the battle! Smart nutrition choices will fuel your body and make you feel amazing.
✨ 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.
✨ 30-day free membership to BODi + Nutrition+ to help you stay on track with your eating habits. You’ll get new monthly recipes, meal plans, grocery lists, expert advice, exclusive workouts, and access to our online community.
✨ 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! 

 

New Program Alert: 10 Rounds!

I am so excited about the release of our newest program- 10 Rounds! Boxing gyms are all the rage- boxing is one of the best TOTAL-body workouts you can do. But for some, stepping into a boxing gym can be pretty intimidating. But now you can have a boxing gym  in your house!

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What is 10 Rounds?

Basics:

  • 6 weeks
  • 5 workouts a week
  • 3 boxing workouts and 2 lifting workouts a week

-Boxing workouts are broken up into 10 rounds- 3 minutes each, focusing on punching combinations and footwork that progresses throughout the 6 weeks

Joel will teach you how every move actually begins at your feet, moves up through your hips, uses your core, and explodes all the way through your fists. With every punch you use your entire body- scorching calories and toning. This program is built around the simple and precise movements of boxing- without the impact! You won’t be using a sparring partner or hitting a heavy bag- instead you will train the way real boxers do- with shadowboxing! 

The 3 boxing days are combined with conditioning drills that help build:
-Power
Speed/agility
Endurance

The two days of weightlifting workouts include
Upper Body to build strength and power

Lower Body/Legs- since every punch starts at your feet

And of course, there is amazing music in every workout to help keep you moving and give you the energy to keep going!

Who is Joel Freeman?

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Joel is one of my FAVORITE Beachbody super trainer- he is SO nice and the energy that he brings is next level! From Core de Force to LIIFT4, I have been doing Joel programs for years now!

Joel has been in the industry for over 15 years as a trainer, manager of a gym and program creator. He has a passion for teaching that really helps you master proper form in his programs- ensuring amazing results. He loves to combine cardio and strength and is just so motivating!

When Can I Start?

March 9- Sample Workout Available

March 16- 10 Rounds Available for Coaches / VIP Customers

April 6- 10 Rounds Available for Customers

 

What equipment is required?

  • Light, medium and heavy dumbbells for the lifting portion
  • 12” Resistance Bands – included in your package!
  • Small towel

What support will I have?

I will be hosting a test group starting on April 6th! Meal plans, daily checks in and all of the motivation you could need will be provided! I love test groups- and cannot wait to start!

What packages are there?

For New Customers:

New Customer Options

For Existing BOD Members:

For Current Customers

I always recommend the Deluxe packages- especially with a program like this where you will be SORE. Having Recover will help you function the next day- and allow you to give your next workout 100% And Energize will give you the power to really crush your workout.

I also highly recommend the MEGA pack this time! It is a great way to get everything you need- plus you can even try out our newest Plant Based Beachbars! The Mega pack also includes a 3 Day Refresh, so you can start off on the right foot and Hydrate since you will be SO SWEATY in this program! 

I am so excited to do this program with you! Send an email to [email protected] with the subject line: 10 Rounds if you’re interested! I will be sending out the sample workout on March 9th and an order form shortly after! Cannot wait to rock this with you! 

Mini Booty Workout

Work the 🍑 🍑 🍑

One of the top questions I get asked is how to build a better booty… here is a great mini add-on for the end of your workout. Complete it 3 times through a few times a week.

Reminder: Don’t be afraid to hit the weights too. One the BEST ways to build a booty is to strength train HEAVY. 👊

Don’t be afraid to hit the weights too. You gonna give it a try?! Tag your workout bestie below ⬇️ and challenge them to join you!