Tag Archives: at home workouts

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!

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.
Laura L Palm S PaShelaina T

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!
Already have BOD?! No Problem!! Here are the options for existing customers:

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! 


3 Simple Changes…

𝘈 𝘰𝘯𝘦 𝘩𝘰𝘶𝘳 𝘸𝘰𝘳𝘬𝘰𝘶𝘵 𝘪𝘴 𝘰𝘯𝘭𝘺 𝟺% 𝘰𝘧 𝘺𝘰𝘶𝘳 𝘥𝘢𝘺… ⁣
𝐁𝐮𝐭 𝐰𝐡𝐚𝐭’𝐬 𝐡𝐚𝐩𝐩𝐞𝐧𝐢𝐧𝐠 𝐝𝐮𝐫𝐢𝐧𝐠 𝐭𝐡𝐞 𝐨𝐭𝐡𝐞𝐫 𝟗𝟔%? ⁣
I posted last week about the importance of training your core, but we all know that you can do all the sit ups in the world and see zero change in your body if other factors aren’t coming into play as well. ⁣
That being said, before you go cleansing and detoxing, let’s first focus on some small sustainable habits you can incorporate consistently to progressively see and feel change over time. ⁣
𝟑 𝐨𝐟 𝐦𝐲 𝐟𝐚𝐯𝐨𝐫𝐢𝐭𝐞𝐬 𝐭𝐨 𝐢𝐧𝐜𝐨𝐫𝐩𝐨𝐫𝐚𝐭𝐞: ⁣
1. 𝘚𝘦𝘵 𝘢𝘯𝘥 𝘏𝘪𝘵 𝘢 𝘥𝘢𝘪𝘭𝘺 𝘴𝘵𝘦𝘱 𝘨𝘰𝘢𝘭. Take inventory of your current steps per day and aim to increase and stay consistent from there. We often overestimate how much of a role our workouts play in weight loss, and underestimate the small things like your day to day activity and steps. It can play a huge role in overall calorie burn throughout your day. ⁣
2. 𝘖𝘯𝘦 𝘣𝘪𝘨 𝘴𝘢𝘭𝘢𝘥 𝘢 𝘥𝘢𝘺. Don’t overthink this one. Incorporate one veggie based salad a day and you’ll fill up on good foods, bump up your fiber, and find yourself planning and accounting for at least one healthy meal a day ⁣
3. 𝘋𝘳𝘪𝘯𝘬 𝘮𝘰𝘳𝘦 𝘸𝘢𝘵𝘦𝘳 𝘢𝘯𝘥 𝘭𝘦𝘴𝘴 𝘰𝘧 𝘵𝘩𝘦 𝘰𝘵𝘩𝘦𝘳 𝘴𝘵𝘶𝘧𝘧. Cut back on the calories coming from other drinks, and aim to hit a water goal. Not only will you’ll likely feel a bit less hungry but you could also potentially be decreasing a ton of empty calories. ⁣
Simple! Once you nail these you can start to layer on more steps. 𝘈𝘳𝘦 𝘺𝘰𝘶 𝘥𝘰𝘪𝘯𝘨 𝘈𝘱𝘳𝘪𝘭 𝘈𝘣𝘴 𝘸𝘪𝘵𝘩 𝘶𝘴? 𝘏𝘰𝘸 𝘥𝘪𝘥 𝘸𝘦𝘦𝘬 𝘰𝘯𝘦 𝘨𝘰? 𝘞𝘩𝘪𝘤𝘩 𝘰𝘧 𝘵𝘩𝘦𝘴𝘦 𝘴𝘪𝘮𝘱𝘭𝘦 𝘵𝘪𝘱𝘴 𝘢𝘳𝘦 𝘺𝘰𝘶 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘧𝘰𝘤𝘶𝘴 𝘰𝘯 𝘪𝘯𝘤𝘰𝘳𝘱𝘰𝘳𝘢𝘵𝘪𝘯𝘨 𝘵𝘩𝘪𝘴 𝘸𝘦𝘦𝘬? ⁣

April Abs

Yes I’m running an April Abs Challenge but I also want you to 𝐒𝐓𝐎𝐏 𝐂𝐇𝐀𝐒𝐈𝐍𝐆 𝐀 𝐒𝐈𝐗 𝐏𝐀𝐂𝐊. ⁣
We always hear the saying, 𝘢𝘣𝘴 𝘢𝘳𝘦 𝘮𝘢𝘥𝘦 𝘪𝘯 𝘵𝘩𝘦 𝘬𝘪𝘵𝘤𝘩𝘦𝘯. But, the reality is they’re revealed in the kitchen, and still made in the gym. Just like any other muscle group, in order to build stronger ones, we need to train them. ⁣
𝐕𝐢𝐬𝐢𝐛𝐥𝐞 𝐚𝐛𝐬 𝐨𝐟𝐭𝐞𝐧 𝐜𝐨𝐦𝐞 𝐟𝐫𝐨𝐦 𝐭𝐰𝐨 𝐭𝐡𝐢𝐧𝐠𝐬: ⁣
1️⃣A low enough body fat to visibly see them. ⁣
2️⃣Thicker muscle bellies that are more visible giving you that six pack appearance.⁣
Some of this also comes down to genetics, the structure of your body, and many other factors we have little control over. ⁣
But while visible abs are great, the reason we actually want to train our core is a whole lot different. ⁣
And full honesty, having a low enough body fat to visibly see abs may not put your body in the healthiest or happiest state. (𝘧𝘳𝘪𝘦𝘯𝘥𝘭𝘺 𝘳𝘦𝘮𝘪𝘯𝘥𝘦𝘳 𝘵𝘩𝘦𝘳𝘦’𝘴 𝘢 𝘸𝘩𝘰𝘭𝘦 𝘭𝘰𝘵 𝘮𝘰𝘳𝘦 𝘵𝘰 𝘭𝘪𝘧𝘦 𝘵𝘩𝘢𝘯 𝟼 𝘱𝘢𝘤𝘬 𝘢𝘣𝘴). ⁣
So why train your core? ⁣
Your core is not just those 6 pack abs, it is the entire base of support for your entire body. ⁣
It includes your ab muscles, pelvic floor, the back muscles that stabilize your spine, and your diaphragm (your muscle used to breathe). ⁣
It helps with everything from posture, to balance and stability, rotational movements, and is one of the most common ways to prevent or manage low back injury. ⁣
Long story short… if you want to move well and stay injury free until you’re 90, a stronger core is going to allow you to do that. ⁣
So stop chasing those 6 pack abs and start focusing on health, longevity, and moving well. ⁣
Fuel your body well in the kitchen and trust with time your hard work will appear. ⁣
AND if you want to train your core with me, hop in our 𝐅𝐫𝐞𝐞 𝐀𝐩𝐫𝐢𝐥 𝐀𝐛𝐬 𝐂𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞. I’m sharing a new workout a day, 5 days a week under 10 minutes a day. Join us here! 
𝘈𝘳𝘦 𝘺𝘰𝘶 𝘥𝘰𝘪𝘯𝘨 𝘪𝘵 𝘸𝘪𝘵𝘩 𝘮𝘦? 𝘞𝘩𝘢𝘵’𝘴 𝘺𝘰𝘶𝘳 𝘧𝘢𝘷𝘰𝘳𝘪𝘵𝘦 𝘤𝘰𝘳𝘦 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦? 𝘓𝘰𝘷𝘦 𝘰𝘳 𝘩𝘢𝘵𝘦 𝘵𝘰 𝘵𝘳𝘢𝘪𝘯 𝘪𝘵? ⁣
P.S. This picture was my pre-surgery core and I’m working hard to get back there because I know I was at my healthiest, fittest, and most functional. One day at a time. ⁣

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!

Newsletter Image

What is 10 Rounds?


  • 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:

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?

Joel Freeman Image

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! 

CrossFit and Beachbody?!?!?!

Crossfit and At Home Workouts. What the heck do the two have in common?

In fact: a whole lot.
When I first started coaching, I felt like I had to hide the fact that I did CrossFit, but here’s something I discovered.

CrossFit was a game changer for me on my fitness journey.
I found my strength.
I found a community.
I found a love of fitness.

So many people are too intimidated to step into a crossfit.
So many people can’t afford a monthly membership.
So many people don’t feel “fit enough” to start.

Enter: At Home Programs.
Thanks to coaching, I am able to give my clients the exact same feeling I discovered years ago.
They get the best community.
They find their strength.
They learn to love fitness.

All from the comfort of their own home.
So whether it’s CrossFit, Shaun T, or 80 Day Obsession, I want to help you find what works for you. No discriminating here.

Find what you love.
Move your body.
Build the best community.
It’s just about taking the first step. Always here to help.