T-minus 2 days to summer ☀️ You can already feel it in the air, the kind of weekend where it's tempting to either go all out or do absolutely nothing. It also happens to be Juneteenth, a day to reflect, give thanks, and celebrate freedom. That spirit of gratitude is worth carrying into everything we do this weekend, including how we treat our bodies. Not perfection, just a few good choices stacked on top of each other. 💪 Here's a simple 3-day challenge, nothing extreme, just small wins to carry into the new week. Day 1🚶: Move for 20 minutes. Walk, lift, stretch, play with your kids, anything that gets your body working. Use the time to reflect and give thanks. Day 2 🥗: Swap one thing. One meal, one snack, one drink, trade it for something that fuels you instead of just filling you. Day 3 ☀️: Get outside for 10 minutes with no phone. Sun, fresh air, quiet. Let your mind rest the way your body does. That's it. Rest, relax, enjoy your weekend. This isn't about doing more, it's about being a little more intentional with what you're already doing. ✅ "So whether you eat or drink or whatever you do, do it all for the glory of God." — 1 Corinthians 10:31 ✝️ Drop a comment 👇 each day and let us know what you did. Small moves or healthy choices. Your body is a temple. Train like it! 🔥

Most people will say just be in a caloric deficit and do more cardio but doing a proper fat loss phase requires more attention to detail. The goal here is to lose the fat for good and prevent it from coming back later on. Not to take the fastest road for results that last a couple of weeks. This is how I approach fat loss with my clients: Yes, there is a caloric deficit but sometimes there’s also a caloric increase or a phase where we find maintenance calories. The reason for this is because a large majority of people trying to lose weight are eating too little and aren’t fueling properly. Getting on a consistent caloric intake helps the body find a rhythm instead of depleting it of nutrients that could help. We also look at habits. How is your sleep? Are you managing your stress properly or sweeping it under the rug? Does your lifestyle and mentality support your goals? All of these things play integral roles in seeing lasting change. There’s no restriction, there’s creativity. This goes for food and for workouts. You don’t have to be in the gym 7 days a week or say goodbye to all the food you love. The goal is to remain consistent so making yourself miserable won’t help. And before anything, I ask why? Not because I don’t believe you deserve to reach your goals but to find the deeper meaning. Do you want to be a stronger presence in your family? Do you need help with self-worth? Do you want to feel more capable or confident? This is where the real work happens. This is where we work from. This is how my clients find lasting results. If you find yourself in a fat loss phase and need guidance on your journey, send me a message! I’d be happy to help🥰 And if you have questions, drop them in the comments.

One excuse a lot of people use to avoid working out is that they don’t have time. I’m not here to argue that that isn’t true. BUT, thanks to compound movements, getting strength training in is easier and more attainable! What is a compound movement? Compound movements are movements that require more than one part of the body to move and perform at the same time. A full body movement, in other words. This can save lots of time if you’re already running short. This also helps you strengthen your body fully and lift heavier as opposed to working out one area at a time. My favorite compound movements are: Squats Deadlifts Bench Press Rows Overhead Press So if you ever need a quick workout but don’t have a lot of time, give some of these a go! REMEMBER to always test movements without weights to do a form check and proceed at your own speed, not at the speed of your ego. Let us know if you try any of these or already do them! Happy Monday family🤍

I used to dance when I was younger and I remember always stretching before my dance classes but I never thought to ask why. It was just what we did. But now as a coach I understand the importance of it💡 I want you to think about this in 2 ways. There’s static stretching and there’s dynamic stretching or functional stretching by another name. You want to use dynamic or functional stretching as a warmup before your workout. These movements should give you some joint prep, increase blood flow, and prep your body to put in effort during the workout. This is also a good time to practice checking in with yourself. What needs more activation or extra attention? Take that moment to get yourself ready. Once you’re done with your dynamic stretching get to work🔥 Static stretching is the slow and still stretching that most of us think of when we hear stretching. It’s what I would do before dance classes actually. These movements are calculated and are meant to be held for seconds/minutes at a time. This can aid in recovery and resetting after the workout. This is also a good time to reflect on the session. What went well or how did you surrender today? Do you stretch before or after your workout? Vote below💪🏽 Remember take time to care for the body Jesus went to the grave for✝️ Your body is a temple. Train like it.

Trying to be the faster disciple?…Not sure who will get this but this running warm up is great for anyone wanting to run a mile, sprint, or go on a jog. Steps are below💪🏽 If you experience pain or discomfort when running in your knees, in your mid foot (plantar area), ankle, hips or back consider adding one of the options underneath the basic warmup💥 The primary focus of this warm up is to get your joints and nervous system prepped as well as get your gait mechanics in correct order for the effort you are about to put forward. 1. Walking alternating Knee Hug 2. Walking alternating quad stretch with overhead reach 3. Walking alternating figure 4s 4. Walking alternating hamstring scoops 5. Worlds greatest stretch 6. Lunge with reach 7. Walking on toes 8. Walking on heels 9. Leg swings lateral and sagittal 10. Pogos 11. Snap downs Knee💥 1. Use assisted sissy squats and lying leg raises to warm up your quads & hip flexors. Mid foot aka plantar💥 2. Roll your foot out on a lacrosse ball while making small stops around other parts & pushing into the ground. Do this one foot at a time and add some calf foam rolling for more. Ankle💥 3. Try some ankle rolls, some inversion/eversion drills, or ankle stiffness drills to build more strength in your ankle. Hips and back💥 4. Add some core activation or glute/hamstring/quad activation movements to your warm up. Think glute bridges, some hip abductions, a hamstring plank or 2, forward lunges with emphasis on knee travel, or anti rotation core movements. These provide a great foundation for your run. Now all there is to do is to put on some good music, remind yourself of your goal for the session, use your effort as an active of worship, and give it your all! Got any questions? Pop them in the chat💪🏽 We’re building out our running course for yall so stay tuned🗣️ Happy running🏃🏾‍♀️💨