14-Day Wellness Workshop

September 10, 2017 by Kim Danger Leave a Comment

Our 14-Day Wellness Workshop Starts Monday

Maybe you’re new to clean eating and wellness – or, if you’re like me – you just want to get back on track. This morning I’m working on topics for our 14-Day Wellness Workshop. So far, I have these:

Clean Eating Basics
Inexpensive Healthy Foods
Basic Breakfast Ideas
Easy Lunch Ideas
Simple Dinner Ideas
How to Create a Menu Plan
Meal Prep Basics
Superfoods
Dealing with Emotional Eating
Getting the Family on Board
Finding a Workout Plan that Works for You
Making it a Habit

Our group is a two week group. In Week One, we’ll be going over all the tools we need to have in place to create menu plans, clean eating tips, ways to clean up your favorite recipes, and so on. We’ll also talk about the importance of exercise and mindset, and help you find a great workout that matches your goals, ability level and time constraints.

In Week Two, we’ll put everything we learned into week one into practice. Instead of having two daily informational posts, we’ll have one plus a check-in.

How does this work exactly each day? Check in with the group twice. Once in the morning, once in the evening. You can do the assignments whenever it’s convenient for you. If you miss them, you’ll find them in the photos section of the group as well.

If you’d like to join, contact me here: Kim Danger – Holistic Nutrition Workshop

Miracle Morning September Challenge

August 24, 2017 by Kim Danger Leave a Comment

TRANSFORM YOUR HEALTH IN 30 DAYS

What if you could miraculously wake up tomorrow and any – or every area of your life was transformed? What would be different? Would you be happier? Healthier? More successful? In better shape? Would you have more energy? Less Stress? Which of your problems would be solved? What if I told you that there is a “not-so-obvious” secret that is guaranteed to transform any – or literally every area of your life, faster than you ever thought possible?

If you want your life to be different, you have to do things differently. In September, we’ll take some time each morning to devote to the things that will have the biggest impact on our lives – especially with health and fitness. Time to stop procrastinating, start DOING – and make health and fitness a HABIT! This process is based on the national bestselling bookThe Miracle Morning by Hal Elrod. We will apply its principles to diet, exercise and our overall mental health. As your coach, I will be guiding you through the process of setting wellness goals, getting clear with your intentions and waking up with purpose with passion.

We’ll talk about:

Overcoming procrastination
Techniques for forming and mastering new habits
5-Step Snooze-Proof Wakeup Strategy
Eating for top energy
Much, much more!

You’ll receive:

1:1 coaching
Peer support
An accountability partner
Menu planning tools
Fitness program and workout calendar
Miracle morning worksheets

I will be accepting a LIMITED number or participants that are committed to making a change with their health and personal development in the month of September. Please only apply if you are my client (or are not actively working with another coach) and are committed to:

Time upon waking (20+ minutes) to devote exercise, health and personal development
Following fitness program and nutrition plan (I will help you select one)
Drinking one Superfood shake each day

EARLY BIRD SPECIAL! Be one of the FIRST five challengers to enroll with a challenge pack purchase (either as a customer or new coach enrollee) before 8/31 and I’ll send you a copy of theThe Miracle Morning as a free gift! Email me at [email protected] to claim this offer.

If you’d like to be considered for this group please fill out an application here:

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Homemade Soy Yogurt

August 12, 2017 by Kim Danger

The more I learn about consuming animal products, the more I’m motivated to reduce the amount I add to my own diet. But what about yogurt? I love adding it to my smoothies, using it in Superfood bowls, and adding to other recipes. What I’ve been finding in the grocery stores are soy yogurts with lots of extra sugar added. I don’t want that either. So, I took matters into my own hands and made my own. Not only is it a lot healthier, it’s a lot cheaper too. HOWEVER – there are some things you’ll want to know before you try it.

The KIND of soy milk you purchase is important. First of all, make sure it is ONLY soy and water. No sugars, gums, ore extraneous ingredients. Otherwise, your yogurt will separate and not form the right consistency. Trust me on this one, I tried it and it was a massive fail. Don’t waste your money.

Next, the quality of your soy milk matters. Soy in the US often gets a bad rap because so much of what’s available to us is genetically modified. Most concerns about soy are avoided if you simply look for a non-GMO organic version (watch this video to see if you should avoid soy). I found this boxed soy milk at Walmart and it not only fit the bill, it was organic, non-GMO and under $4 for a large carton.

INGREDIENTS

4 cups soy milk (non-GMO, organic, soy and water only)
1 package yogurt starter (I got mine HERE on Amazon)

Mix both ingredients together in a plastic container that can withstand temperatures of 120+. Set your Instant Pot to the yogurt setting for 12 hours. Chill when ready. That’s it! Super-easy.

NOTE: Your soy yogurt DOES NOT taste good on its own. In fact, it’s kind of gross. The point of making it is that you can add your own ingredients, sweeteners, and control what is put into it.

August Challenge Groups

August 3, 2017 by Kim Danger

Hey there, friends! I’ve got TWO new groups scheduled for August. We’re taking things old school and moving the groups back to Facebook. Why? Features like LIVE FEED, polls and will help us give you the BEST possible experience. We will also continue to use the My Challenge Tracker App to log our progress so that we can stay accountable to our goals. Here’s what you need to know:

Important Dates:

Prep Week Starts – August 7th
Groups Officially BEGIN – August 14th

Fuel Up + GLOW

Learn more about food, exercise and how it affects our bodies as well as holistic techniques to improve overall wellness. This group is for anyone who wants to concentrate on nutrition while working on staying consistent with exercise. FREE SNEAK PEEK week starts August 7th here —> https://www.facebook.com/groups/fuelupglow/. INVITE YOUR FRIENDS TO JOIN US! They will receive a detox guide, menu plan ideas, healthy eating self-audit, and more! The customer who refers the MOST friends by the end of the day on Monday, August 7th will win a prize (check the group for details).

Shift Shop

Who is planning on doing a SECOND round of Shift Shop? Or, wanting to start with their FIRST round? I’m 11 days in, and I already notice a difference in my core and legs. I’m LOVING it. Shift Happens on August 14th. Requirements: Me as your coach, Shift Shop via DVD or Beachbody on Demand and Shakeology. This group will be hosted in a closed Facebook group as well as track progress in the My Challenge Tracker app.

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Frugal Healthy Foods

July 26, 2017 by Kim Danger

A healthy diet doesn’t have to cost a lot if you know what to look for. It also requires a little creativity in the kitchen in preparing a lot of these things in a way you like. Don’t worry if a lot of these foods aren’t your favorites. After a while of eating clean, your taste buds will change. And, just as with kids, try it – you just may like it! It often takes multiple exposures to a certain kind of food to come to enjoy it. Never give up on your health!

Brown rice
Quinoa
Greek yogurt
Steel-cut oats
Beans, lentils and legumes (especially dried)
Spinach
Kale
Cabbage
Sweet potatoes
Carrots
Beets
Squash/Pumpkins
Peas
Broccoli
Bell Peppers
Berries such as blueberries, raspberries, strawberries, blackberries
Bananas
Apples
Melon (watermelon, canteloupe, etc.)
Oranges
Tomatoes
Garlic
Onions
Sauerkraut
Green tea

Other good stuff to look for when on sale (these are still very healthy, but prices tend to be higher):

Avocado
Kiwi fruit
Walnuts, almonds, other nuts
Seeds (flax, chia, pumpkinseed)
Wild-caught salmon
Grass-fed beef
Artichokes
Eggs from cage-free, organic-fed chickens

DISCLAIMER: Why aren’t there more meats on the list? The more I learn about holistic nutrition, the less I can recommend animal products as frugal foods– at least in general. I believe that you need to reduce the amount of animal fat/protein you consume to prevent disease; and that what you traditionally think of as “healthy” may not actually be so. I used to think chicken breast was a great healthy choice for lean meat. In actuality, a lot of chicken is injected with salt and hormones, so in many cases lean beef is healthier. Turkey bacon has more sodium than pork bacon, and so on. Grass-fed beef will be healthier than just about anything raised on corn. So, the answer about what’s healthiest is usually “it depends”. For that reason, I’m leaving a lot of animal products off my list. If you eat animal-based foods, please educate yourself on which ones are the highest quality. The best would be locally sourced meats and fresh fish from farmers/hunters/fisheries you know and trust. And, animal-based proteins should be consumed in moderation and sparingly.

Homemade Kombucha for Gut Health

July 25, 2017 by Kim Danger

Gut health is one of the new developments in nutrition, or at least one that’s being talked about a LOT lately. We have an entire living “microbiome” in our guts – that can influence not only our digestive systems but our immune systems, our metabolism, cholesterol levels and even our MENTAL health. In understanding gut health, here are two terms you need to know:

PREbiotic – Prebiotics are the “non-digestible” parts of the food we eat, such as fiber. Prebiotics are a nondigestible food ingredient that promotes the growth of beneficial microorganisms in the intestines.

PRObiotic – A probiotic is a live (good) bacteria that you’re consuming. The more types of friendly gut bacteria we harbor, the better job of digestion the gut does, and the less chance that a particular food or food component will upset it or trigger a harmful inflammatory response. Here are some of the most potent probiotic foods:

Fermented vegetables (kimchi, sauerkraut, carrots, green beans, beets, lacto-fermented pickles, traditional cured Greek olives)
Fermented soybeans (miso, natto, tempeh)
Cultured dairy products (buttermilk, yogurt, kefir, cheese)
Cultured nondairy products (yogurts and kefirs made from organic soy, coconut, etc.)
Fermented grains and beans (lacto-fermented lentils, chickpea, miso, etc.)
Fermented condiments (raw apple cider vinegar)
Fermented beverages (kefirs and kombuchas)

So, what the heck is KOMBUCHA? It’s an effervescent fermented tea beverage that’s good for the gut – but it can be expensive if you purchase it pre-made bottled in stores. So, I decided to make my own. It is incredibly easy, and FUN! I got my Kombucha Brewing Kit HERE on Amazon. You could buy the supplies separately; but this made the most sense for me. You can get the SCOBY separately here too.

When I made mine, I simply followed the directions in the kit, which called for organic cane sugar, black tea, a thermometer, test strips and a SCOBY (symbiotic colony of bacteria and yeast). You’ll need to make sure your kombucha is at the proper ph level and temperature before adding the starter/SCOBY. Then, just pour into your jar, place in a warm location for 7-10 days and wait.

I left it in a warm place for a little over a week, then started the second fermentation process by adding strawberries, ginger and a squirt of lime juice and placed in quart size canning jars. The second ferment is when you add flavor. Unlike the first ferment, it takes just a few days. My friend warned me that sometimes these jars can build up pressure and the lids will need to be burped, but mine were fine without doing that.

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30-Day Holistic Nutrition Workshop

July 8, 2017 by Kim Danger

So many of you have reached out and asked me about Holistic Nutrition. Turns out I’m not the only one excited by this topic, and interested in learning more about foods that heal. So, I’ve partnered with some other coaches on my team to provide you with a 30-Day Holistic Nutrition Workshop. In the workshop we’ll be exploring natural remedies, mindfulness, eating healthy on a budget, and easy ways to get started.

JOIN US! If you’d like to join our 5-Day Sneak Peek and try out the 5-Day Detox Menu Plan, the link is here: Holistic Health Workshop Sneak Peek It’s completely free.

We’ll be covering:

Foods that heal
Gut health
Anti-inflammatory diets
Fighting autoimmune diseases
Superfoods
Prevent aging through diet
The mind/body connection
Foods that can actually REVERSE the aging process

You’ll receive:

Clean eating recipes
Customizable menu plans
1:1 coaching
Peer support

After the 5-Day Sneak Peek, I will be selecting participants to continue on who are committed to making dietary changes in their lives. For that, I do ask that you assign me as your free coach. If you are not actively working with a coach, I’d be happy to help you! To assign me as your coach, create a free account on Team Beachbody using my link: http://teambeachbody.com/kimdangerzonefitness. Or, if you have a Beachbody account already just contact customer relations here https://beachbody.custhelp.com/app/ask. Tell them you want to assign me as your coach (coach ID 890606/email [email protected]). Message me (https://www.facebook.com/kim.danger) when you’ve done that so I can approve your request to join the group.

Kim Danger

Tips for Dealing with Emotional Eating

July 7, 2017 by Kim Danger

If you are an emotional eater, you realize it’s a vicious cycle. You eat to deal with stress, sadness, or other emotions – but it ends up making you feel worse. Here are some ways to cope:

DELAY THE URGE
If you can delay the urge to eat, for even just ten minutes, it usually will pass. In the interim, do something to distract yourself and practice self-care– brush your teeth, give yourself a facial, paint your nails, or call a friend. Replacing the habit with a healthier one, in times, reprograms neurological pathways.

CHUG SOME h20
Pour yourself a BIG glass of water 12-24 ounces and drink that before you allow yourself to eat. Hunger could be a sign that you’re actually thirsty- the two are sometimes confused.

REMOVE TEMPTATIONS
If you remove all foods from your home that you typically binge on – ice cream, chips, cookies, etc. you will force yourself to find other, healthier ways to cope.

USE A REPLACEMENT SNACK
It’s hard to overeat carrot or celery sticks. If you have to munch, do it with something that will be GOOD for you instead of cause further damage.

SAVOR YOUR FOOD
When you truly are hungry, practice mindful eating. Savor what you have. Appreciate it. Learn to stop BEFORE you are full. Eventually, consciously eating becomes habit and you’re less likely to binge.

IDENTIFY YOUR TRIGGERS
Each time you feel the onset of a binge/emotional eating session, go sit quietly and ask yourself what emotions/situations brought on the urge to eat.

DEAL WITH THE UNDERLYING EMOTIONS
Remind yourself that it’s not about the food, but about your feelings. The only way out is through truly dealing with the underlying emotions. Start a journal. Write down your triggers, and elaborate on how those triggers make you feel.
Realize that overeating is a form of self care, albeit a destructive one. Overcoming emotional eating requires a big dose of forgiveness and grace. Practice that daily.

July Challenge Groups – Apply NOW!

July 5, 2017 by Kim Danger

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Shift Shop Test Group Results

June 30, 2017 by Kim Danger

Shift Shop Test Group Results

I’m so excited for the release of Shift Shop! I got to preview the workout LIVE in Punta Cana and have followed all the amazing Test Group Results from fellow coach friends (many of their stories are below). Make sure you fill out the application to join my exclusive Shift Shop Launch Group! The Shift Shop Release Date is July 12th, 2017. Our group will start shortly after that. Make sure you reserve your spot ASAP! (NOTE: Please only apply if you are not already actively working with another coach).

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That’s a wrap on round 1 of the Shift Shop Test Group and I was invited back for round TWO, starting today 👀 You better bet I said YES, to a program and trainer Chris Downing, that has dramatically transformed me on the INSIDE: in my coaching business, in my personal life and as a mom more than anything and I KNOW that what has happened on the INSIDE these last 21 days is about to show on the outside the next 21 days 🙌
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⬇️ 11 inches: including 3 on my waist, 2 on each thigh 👀
⬇️ 9lbs: extremely shocking considering it was taking me months after my 75lb weight loss to lose 1 lb!
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I shared my side befores/afters yesterday…because it is ALWAYS easier postpartum to see my results that way, than head on. My midsection is still taking its sweet time to catch up and I’m completely ok with that, because it has taught me patience and grace on my journey. It has also allowed me to focus on the bigger picture and relate more to those who have a longer journey out in front of them that might feel like a huge mountain at times.
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More than anything, this test group and Chris, have taught me how to be a better coach!
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I was never a “challenger” and I never had a “coach” — I kind of just started with coaching others. But we ALL need coaches!! For the first time — I was the challenger. For the first time, I had experienced the POWER of having a coach. Yes, I believed in the importance of what I offered as a coach, but not like I do now! Everyone needs a coach and Chris has taught ME how to be the best coach I can possibly be! There are things I would have never experienced, that I can now share with my challengers, had it not been for him and this Test Group experience! I now have SO much more to give and I sincerely apologize to my coaches and my challengers for not giving you the experience I had the last 21 days — simply because I had never experienced it myself 🙌 Be prepared for my current and future groups to be insanely different 💪 AN EXPERIENCE! This whole thing has been an experience.
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For the first time, I really understood how my challengers and clients have felt in groups.
✅ the fear of failure
✅ the fear of letting my coach down
✅ the comparison game, which sometimes kept me from wanting to check into the group
✅ the doubt
✅ the mind-F our brains put us through to keep us comfortable
✅ the excuses that seem like valid reasons at the time
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Comparison was the biggest thing I battled in this group, even though I PREACH not comparing yourself to others journey — it is so hard not to when you’re confined to a group of people sharing their results constantly. I won’t lie. There were a ton of coaches in this test group, going from ripped and maybe a little bloated prior to INSANELY ripped after, which to someone like me, moving at a 🐢pace, can feel a tad discouraging. I truly felt like my clients do for the FIRST time! But that was where my mind focused initially, so then I started to pay attention to EVERYONE else! There were actually MORE of us who had been on a longggg journey of weight loss and have become somewhat weight loss resistant, who STILL were still seeing amazing progress! There were some who still have 100+ lbs to lose and they were KILLING it on their journey!
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For the first time in my coaching career, I can honestly say that this program is for ANYONE and it WILL be the most transformative program anyone will do! Not because of the physical aspects, but the mental aspects.
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This was just in TWENTY ONE DAYS! In my opinion, no program should ever be under 60 days and I’m so happy this program includes an AMPLIFIED round TWO 💪 21 days is just enough time to get going on creating a habit and SHIFTING your mindset and the results from the last 2 weeks won’t show for me until the end of round 2 — you watch! 🙌 But I have a feeling that I’ll be doing this program many times!

Alright…here they are…my results from Round 1 of the Shift Shop test group!
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Honestly, I was a bit hesitant to share. I saw all of the amazing results from others in the test group and started playing the comparison game. I don’t think my pictures are anywhere close to showing awesome results like many of the other test group participants. Did I really do good enough? I stopped and thought about the effort I put in and I can truly say that I did do my best and need to be proud. This is what I know:
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💥I never missed a workout. Even though we travelled 2 out of the 3 weekends, I planned ahead and got it done!
💥I followed the nutrition plan almost to a T with only a couple of “off” moments.
💥I surprised myself by what limits I really could push myself to. I went into the program thinking I would have to modify most of it. I pushed myself to “try before I modify” and I was able to do much more than I thought. I may not be the fastest, but I’m getting faster! 😉
💥I continue to have a mindset shift when it comes to nutrition. Doing the Ultimate Reset back in February really helped start it off and the Shift Shophelped strengthen my ability to make good choices and fuel my body instead of just shuffling food into my mouth. I’m far from perfect but definitely improving!
💥I shared my journey daily and felt amazing support from all of you! 😘
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So, yes, I am proud of the 9lbs and 6 inches I lost in the 21 days. But, I am more proud of my mindset and the fact that I WANT to keep going! I’m EXCITED to do a second round and continue to get results! 😀
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shift shop test group results

As promised Here they are…Round one of the shift shop is in the books!!

I dreaded taking before pictures because I kinda let myself have a free for all since I found out I was going to be apart of the test group. When I saw the pictures I actually didn’t think they were as bad as I thought.

This was not easy and on day 7 1/2-8 1/2 I wanted to quit! The mental shiftof the shift shop was hard! Once I made it there was no stopping me. I completed every single workout and my main struggle came from my nutrition, which surprised me! I honestly didn’t expect the first week to be as hard as it was because looking at the plan it seemed pretty simple. It made me realize how much I was mindlessly snacking and picking off plates here and there.

When I took my after pictures I didn’t think I would see a difference. My clothes felt better and my confidence was high but the scale didn’t really move a whole lot in the last two weeks. The scale is a liar incase you didn’t know 😉

I’m the most confident I have been in the last two years and that is the thing I’m most proud of in the last 21 days. To bad you can’t show that in photos 😂

I’m excited for round 2 and love the style and lay out of the workouts. I’m excited to see where round 2 takes me and I can not wait to take you all through this program in July!

By the way, these aren’t easy to post. It’s hard to put yourself out there but I want to show you all what can happen in 21 days when you set your mind to it!

Stats
-6lbs
I lost 8.5 inches total with 2.5 inches off my waist and 2 inches off my hips

shift shop test group results

The honest truth is that I didn’t want to share this because my physical results were nowhere near some of the amazing results coming in from our coach test group. Being selected for this test group was an absolute honor and true blessing. The BIG changes that I made CANNOT be captured in a photo.

For 3 weeks I became a true challenger again. I made a choice to go all in and get control.
– I committed to the meal plan and followed it 90%. This is amazing considering my binge eating was taking over my life again.
– I never missed my daily dose of dense nutrition. It helped with the cravings and gave me the energy I needed.
– I used our performance line because when you train like an athlete you have to give your body what it needs to perform.
– I never missed a workout, I even had to modify at the beginning, and I got my week day workouts in before taking kids to school!
– I shared my journey daily which gave me the accountability I needed to continue forward even when it was so hard.
In 3 weeks I got mentally and physically stronger, leaner, quicker, and my focus and mindset are on a new level.

I may have only lost 3 pounds and 6.5 inches, but what I gained outweighs those numbers. My battle with binge eating is officially not controlling me anymore.

The best part of my Shift Shop journey was having my husband take this journey with me. I completely got to watch him transform. He lost 13 pounds and 15 inches in only 3 weeks!!! He is faster, stronger, leaner, and excited to continue on with me with our meal plan!

We will also continue our journey with the Shift Shop. We are so beyond grateful for Chris Downing and Beachbody for bringing us this program. Perfect timing for a couple that truly needed to make a shift!

Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.

✨I still remember when corporate called and asked me to try out their newest unreleased program Shift Shop. I was honored, nervous & excited! Can you imagine being one of the few top coaches to try out this program?? Eekkkk! No pressure at all right? lol!
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My goal was not to lose weight, my goal was to have a shift in my mindset. And well, that is exactly what happened. It taught me to push hard when it got challenging. It also taught me that winners don’t quit! And let me tell you, I did have several moments that I wanted to throw in the towel. One of my favorite experiences during this journey was being able to share my struggles & milestones with others in our accountability group. I experienced the one thing that makes Beachbody unique, accountability & support.
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My review on Shift Shop:
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Nutrition: it was a lot of food! Which is great because who doesn’t love eating? The last week was the real test since I was out of town on a business trip. What did I miss the most? My constant picking. It taught me to just eat my 5 meals a day and eliminate the junk. It was a win win overall.
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Fitness: SO. MUCH. FUN! Although some moves were challenging, I felt great during my workouts! Plus the colorful markers make it exciting!
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Overall I am happy with my results. Mentally I’ve had a shift, I’ve realized that results come from the inside out. I feel better than ever and more positive about my health. The toned legs are the cherry on top. My favorite thing was that during my workouts the trainer was constantly feeding my mind with positivity & motivation. I felt empowered during each workout!
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I can’t wait for everyone to experience their shift this summer! Excited to start round 2 and see where my body and mind goes for another 21 days!

I haven’t felt this good about myself in a really long time. It’s not just about the weight, but the mental shift too.

The negative self talk is being replaced by positive affirmations 💕

I am starting to look at food as FUEL 🍎

Healthy food tastes better than ever 🥗

I wake up feeling so lean each morning 💪🏻

I have ZERO cravings or urge to cheat 🙌🏻

I feel so confident in my body and my ability to stay on track with this program over the next 5 weeks. I have no doubt that I will stay on track and see even more results.

Beach Ready Now

Look and Feel Your Best at Any Age

14-Day Wellness Workshop

Our 14-Day Wellness Workshop Starts Monday

Miracle Morning September Challenge

Homemade Soy Yogurt

August Challenge Groups

Fuel Up + GLOW

Shift Shop

Frugal Healthy Foods

Homemade Kombucha for Gut Health

30-Day Holistic Nutrition Workshop

Tips for Dealing with Emotional Eating

July Challenge Groups – Apply NOW!

Shift Shop Test Group Results

Shift Shop Test Group Results

Our 14-Day Wellness Workshop Starts Monday

Fuel Up + GLOW

Shift Shop

Shift Shop Test Group Results

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