Struggling with Your Fitness Journey and an Injury

Oh how stressful it is to be so darn excited about prepping for your next Figure Competition and then strain your back... GAHH.. when it rains, it pours!  Sometimes I feel that way!! But I will say, I have been blessed in so many other ways, so these small set backs I am going through is only going to help me be stronger in the end right?! :)

I want to share with you my struggles because this is part of my being real with you and letting you know, no matter what obstacles get in your way, if you want something bad enough, YOU can still make it happen!  It may not be on YOUR time, but it will be on God's time for sure! Obstacles and set backs are NOT a sign to give up... I know sometimes we may think... "Oh I guess it wasn't meant to be."  NO!! Lose that negative attitude!! It's called, "Sometimes we have to FIGHT for what we WANT!"

I will say I am NOT giving up on training for my show... but I will have to set it back just a little.. I was pushing it with the timing to begin with, so this is just going to give me a little more time to heal and make sure I go ALL IN!! Since Im an "ALL IN" kinda girl! :)

So the past couple days have been lots of stretching, PiYo, and bicycle even for my cardio at the gym.. My nutrition has been much better since I really need to focus! I've been doing at least 2 SHAKEOLOGY meals a day to make sure I'm really getting my nutrition, and then lots of foods high in protein, healthy fats, and complex carbs (fibrous carbs)!

When I say nutrition is 80% of your results, Im not lying! It makes a huge difference, so although I cannot weight train, I can still eat clean and keep on track in that area! I know veggies are hard to get in, esp for breakfast which is WHY I incorporate my SHAKEOLOGY, but its important to be creative and find ways to get those veggies in! 

This was my breakfast for today!  Egg whites, Sweet potato, and I used Frozen veggies and added fresh jalepenos from my garden! It's all about clean eating and budgeting! You do NOT always have to do fresh veggies... I know it gets expensive.. unfortunately we pay for quality.. but frozen is great without preservatives and sodium as canned foods would have!

 So now you got some clean eating tips, budgeting tip, and you can be ready to rock your own fitness journey!! 

If you are struggling on your own journey due to an injury, TAKE ONE DAY AT A TIME! I know it is frustrating, but it will not make you a failure UNLESS you give up!! Giving up is not allowed in my books!! 

If you are looking for more support, motivation, accountability, nutrition and fitness tips and help with recipes and meal planning, please fill out my application below for a spot in my next 30 Fitness Challenge!  

Surround yourself around people with similar goals, wants, and inspiration!!  It will take you far into your successful journey! <3 font="" nbsp="">

3 DAY REFRESH RESULTS!! DOWN 5 POUNDS IN 3 DAYS!

3 DAY REFRESH- TEAM BEACHBODY- GUIDE TO JUMP START YOUR NUTRITION, GET OFF THAT PLATEAU, OR FINISH OFF STRONG!

AHH I am so sad I have not posted my results... ok so I am posting them now, but sad that I don't have my results :( 
My phone was full and totally deleted my initial pics and I know I looked different!! GRRR!!!!

But, hey, at least there is something right?!? :)  

Shakeology-
Packed with potent superfoods, Shakeology starts each of your days on the Refresh with your daily dose of dense nutrition to help improve and support all your body's vital functions, while also helping to maximize energy and maintain healthy blood sugar levels.

Vanilla Fresh Shake- 
This patent-pending, delicious, and protein-rich formula helps curb your hunger with more than 20 GRAMS OF WHOLESOME PLANT-BASED PROTEIN, 22 ESSENTIAL VITAMINS AND MINERALS, PROBIOTICS FOR DIGESTIVE HEALTH, AND A PATENTED POTATO PROTEIN extract clinically tested to satisfy your appetite

Fiber Sweep-
The fiber sweep will gently and naturally eliminate waste from your digestive system with its blend of whole ground flax, chia, and psyllium seed husks. As part of a diet low in saturated fat and cholesterol, Psyllium can reduce the risk of coronary heart disease. Fiber sweep is made with wholesome Psyllium fiber husks to help NATURALLY LOWER CHOLESTEROL AND SUPPORT HEALTHY BLOOD SUGAR LEVELS AS PART OF YOUR HEALTHY DIET.

More healthy and easy options to cook-
The 3 Day Refresh Guide contains a wide array of fresh fruits, vegetables, and healthy fats to choose from throughout the day, plus 9 easy-to-fix and satisfying dinner recipes—each one packed with rich flavor that even veggie-haters will love.

To get ready, I of course did my food prepping!! Tons of colors--> Veggies of course, and what else came along with the Refresh is the Fiber Sweep, and Vanilla Fresh Shakes.

MEAL PREP- My favorite part!! Keeping up with my own accountability will drive me to success!! without preparing, I feel like its a perfect opportunity to set yourself up for failure and make excuses not to stay on track!

I made a veggie stir-fry with broccoli, carrots, red and orange peppers, onions and coconut oil!

My favorite- Cucumber and tomato salad!! Seriously, its amazing!! 

I made Salmon and Mahi Mahi... The Mahi Mahi I did have some of on the refresh.. and It was amazing! The rest was for post Refresh!!

 My meals were basic, easy, and filling!! Each morning was my SHAKEOLOGY and apple.

 I think the hardest part of the refresh was the Fiber Sweep.... but honestly, after figuring out how to mix it right, it wasn't bad at all!! The first day, as you see, I put it in a cup and mixed with a spoon... so it was clumpy and got thick fast... 
The right way... put it in a shaker cup with really cold water, shake it fast and chug!! SO much easier!!

Other meals.. GREAT!! I made my Vanilla Fresh with fresh raspberries for some extra flavor and it was amazing!!! 

The difficult part was only having a small portion of veggies... I usually go crazy with my green, but the coconut oil helped fill me up also.. and the more ice and water you use in your shake, the more full you will be! :) 

YAY for success!! Seriously, it was amazing to wake up and feel like a different person!! This was EXACTLY what I needed to get off my funk!! :) Cheers to 2 more days!!

I could eat my cucumber and tomato salad DAILY forever!! It is so good!!  Then I made my shake with Blackberries and they were great!!

A little Tilapia with mixed veggies?!?! YES PLEASE!! you would think after eating Tilapia for 6 meals a day for almost 3 weeks that I would never want it again.. But I am good!! Its easy! I even eat it cold lol... umm is that yucky?!? Thats what I did when I prepped for my shows since I was eating literally every 3 hours and didn't always have a microwave!

Don't mind my bed head, but it is nice to see lines in my stomach again!!! I honestly thought I was NEVER going to get back to my healthy body again!!! It feels good to be healthy!! 

Like I said, I am sad I don't have my before pics, but very excited that I lost 5 lbs and 3 inches!!! :) Whats even more amazing... I wanted to do this post at least 1 week after to let you all know... THAT WEIGHT HAS NOT COME BACK!!! I have continued to eat healthy, and I am continuing to lose (little by little)... but this was exactly what my body was needing! A little tricking your body never hurts!! In fact, it will help speed up your metabolism!!  So now, Im back on track and on the road to success!

I had to share my post Refresh breakfast!! I love my egg whites, Kale, and pine nuts!! Perfect way to start your day and I will also be adding some Ezekiel bread with it! :) This is a meal that is on the ULTIMATE RESET that I will be starting in 1 1/2 Weeks!!! YAY!!

If you would like more tips, motivation, and daily accountability, please fill out my challenge group application to get an exclusive spot in my next group with me as your FREE coach!

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From NURSE to Stay at Home Mom Fitness Coach!

One of the best decisions I could have made was taking that leap of faith just 2.5 years ago to start a new chapter in my life! As a nurse and mom of 2 boys, it was hard juggling the swing shifts, working every other holiday, weekends, but making time for my kids in between those 12 hour shifts at the same time.  It was draining and if you are in the health field, you know exactly what I am talking about!

It wasn't until missing my son's first time crawling that I knew I needed to do something or I was going to continue missing out on my kids "firsts".... for instance 1st days at school, sports events, etc. One day when I was working in the ER, it was many of the nurse's kids' 1st day at school.  Hearing how they wish they were home to see their kids get on the bus made me sad.  My heart ached for them.  But then I realized something.  I was going to turn into one of these nurses missing out on my kids 1st days at school if I don't do something or change my career! 

After my 2nd son was born, I decided to try to get out of the hospital setting and take Master's classes for my School Nurse Certification.  Good hours, off in the summer, off evenings and weekends, and good retirement.  So I was working almost full time in the ER (you can count full time with the OT I did), going to school, caring for an infant and 1 year old, and in the middle of building our first home.  

I was introduced to TEAM BEACHBODY and was asked to join a challenge group to help with my weight loss journey since I was on a mission after my 2nd child.  I was skeptical because I didn't have the extra income to pay up for more workouts and protein drinks.  I needed help so I took the leap of faith and thought, well, if it doesn't work, I get my money and move on!  And that was that.
My results started coming in pretty quickly and those protein shakes... yea, they were way higher than my expectations... these meal replacement meals were full of high quality nutrients and superfoods and within weeks felt a difference with my digestive system, bloating, and cravings! 
I shared my journey with my friends and family and ended up signing up as a BEACHBODY COACH!

The fact that I was now saving money on my groceries by incorporating this SHAKEOLOGY into my regimen and and getting results, I took it upon myself to start helping others feel the way I felt.  I felt it was a disservice for me NOT to share this opportunity that was given to me! I thought, man, if I can just help 1 person and change their life, it will complete mine!  So that is what I started working for!
I would invite my friends and family and acquaintances to join me on my journey! Some said no, some ignored me, and others were thankful that I invited them!

As I started running challenge groups or support groups, I was working 1:1 with them, giving them daily motivation and accountability, and as they were getting results, they wanted to join me and help others while continuing their own journey! It became that domino effect! As this domino effect continued, I realized, this is something I can actually turn into a career for me! There is a chance I will no longer miss out on my kids growing up! 

That was my push! I continued inspiring others DAILY with my motivational posts in the morning, my post workout pictures to show I am still on my own journey, and I continued running my challenge groups to give people a place to have support and encouragement with their health and fitness goals.  The more people I helped, the more income I was bringing home for my family! Being able to pay for all groceries for the month is where I found my first financial freedom success! It was amazing for me to be able to do that! Then I was paying for groceries and day care! I figured, this is it! Im going all in! I am passionate, I love what I am doing, and I wake up EVERY morning excited to check in my groups and look at my messages about my challengers success or a new person wanting my help!  This is what fills my cup!!

After 1 year of working as a fitness coach with Beachbody, I was able to quit my job, but refused.. I thought, I worked too hard for that degree. I cannot quit my nursing job, I love my job, so I will go relief!  And that is what I did!  What I didn't realize is how quickly my life changed! I was getting invited to all these business trips AKA vacations that were PAID by Beachbody because of the work I was putting in!  Going to Vegas for Summit (our biggest training), Arizona for Leadership, and a cruise to the Bahamas! On top of that, we are constantly having opportunities to go to local trainings, which I didn't want to miss! It was becoming a lot to handle, along with taking care of my kids and building my business more.  Something had to give and I realized my hobby for fitness was officially my passion and my new career FULL TIME!

As of March, 2015, I took the biggest and scariest leap of faith I ever had to do and retired as a nurse! Yes, at 29, I was able to leave my full time career with my Masters to stay home with my kids and work with what my true passion is-- FITNESS! Now I knew one day I wanted  to be able to watch my kids grow, but NEVER did I imagine I would be able to retire, let alone build a business by working from home doing what I love the most!

I am now watching every moment with my kids... Taking them and picking them up from gymnastics, I just signed them up for summer camp 4 days a week... and I will be at ALL events!! Its surreal!   

I am surrounding myself with amazing, uplifting people, and my team is absolutely AMAZING!! I have build friendships that I never had.  We share the same passion, we are mothers, wives, fitness lovers, and we have a goal of being an inspiration to someone.  We are here to help change lives and provide others with the opportunity that was given to us!

Last weekend, we attended our Super Saturday event in Pittsburgh, PA and it was incredible!  It was at Heinz Field, over 500 people, Elite panel with top coaches (I am thankful to be one of them who was on the panel :) ), and the most incredible thing happened... well 2 things!!

1. I was able to watch one of my own coaches and amazing friend speak on stage with the market council! Its so amazing to watch your team grow and be so successful! 

2. One of my other Diamond Coaches who has had an incredible journey, told me the BEST NEWS EVER!!! This little lady officially reached her 70 LB WEIGHT LOSS!!!
CAN YOU SAY GOOSIES!?!?! 

Just seeing my team growing and the excitement they have at these events just makes me complete! I am so thankful that this opportunity was put in front of me and cannot imagine where I would be if it weren't for Beachbody and the amazing things it has done for myself and my family!

Here is a recap of our Super Saturday event:

Getting ready to start the day together!! It was my first time meeting many of our coaches and it felt we knew each other forever!!! Love these ladies!! <3 nbsp="">

Melanie Mitro #1 coach (and my cuz), Alyssa, and Sarah!

Sarah, Ashley, Dana, and myself! 

Melanie, Maegan, and myself! 

OK I like pictures and my duck lips as people call them LOL! ;) 

Our AMAZING Team who attended the event FOREVER FIT!! Here to help support LLS awareness and our good friend Katy Ursta who is running for Pittsburgh Woman of the Year!

Pre Workout selfies!!

Sarah G and I! Love this girl!! Teacher, mom, wife, and huge inspiration!!  Post workout pic of course!! ;) 

After our event, our team went out for lunch together just to celebrate us all meeting and being together!! How awesome was it that we put our weight loss together from when we all started our journey with Beachbody and this table has lost 250 POUNDS TOTAL!! Well, we will just say we know enough people to say we know these programs work, the SHAKEOLOGY we drink DAILY works, and our challenge groups keep us going every day!! 

This is what I love surrounding myself with! 

If you are love working out, being healthy and want to share this healthy lifestyle with others, or you are starting your journey, but want to help others and earn financial freedom for you and/or your family, please fill out the application below for joining our team Forever FIT and get in my next 10 day New Coach Fast Track to Success Training!

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FITNESS COACH SUCCESS- Maegan Blinka New 4 Star Diamond Beachbody Coach!

Fitness Coach Success- Maegan Blinka Forever FIT's New 4 Star Diamond Beachbody Coach!

I am so excited to announce our very first 4 star Diamond coach on Forever FIT, Maegan Blinka!! Maegan is a college friend of mine who worked with me at Ruby Tuesday back in the day!! After college, we lost touch... we moved on, got married, had kids, and it wasn't until last year that we were reunited after 6 years, thanks to Beachbody!! 

Maegan reached out to join a challenge group of mine to just tone up and get back to that pre baby body!  Well, she has done way more than that!! She is now in better shape than she ever has been!! What did it take?? Starting a workout regimen (working out from home) with the 21 DAY FIX, drinking SHAKEOLOGY daily as her meal replacement full of superfoods and dense nutrition, but also getting the accountability and motivation in our challenge group held in a closed group on face book!  This is where the magic happens... where the lives are changed! 

Since Maegan has found great success while in our challenge group, she loved the products and decided to sign up as a "Discount Coach" to get the discount on her Shakeology every month.  She is a stay at home mom and quit her full time job as an accountant to be home with her babies so getting the discount would help her and her family with saving money.  

After a couple months, Maegan decided getting the discount was awesome, but why not help people that struggle with their weight and health and also earn income for her family? She took her journey and started sharing it with her friends and family and as she showed her excitement about her success, everyone was joining in! She got tons of her family involved as the first people she could help, including her grandmother! 

As Maegan continued sharing her journey and love for the home fitness programs and Shakeology, she has built an amazing and successful business! She is officially Forever FIT's 1st 4 star Diamond Coach which means she has helped at least 4 people on her team build an amazing team themselves and reached Diamond rank! 

She is changing lives and am so excited to share that she has worked very hard and has been so dedicated to her business that she and her family are currently building their 2nd home--> Their DREAM home at the age of 29! 

I am so very proud of you Maegan and only looking forward to more amazing parts to your journey!  

I am looking for 5 people to join us on this journey to success as a part of Forever FIT! We are the top 1% of the entire Beachbody Organization and looking for more people who are driven and passionate about their own fitness goals and want to pay it forward and help others reach their health and fitness goals! 

I have a Coach Training that will get you started with understanding what we do as fitness coaches working from home, along with learning what it takes to be successful working part-time, earning a full-time income for you and your family!

Please fill out the application below for an exclusive spot in my next New Coach Training to Success!  I will respond within 24 hours! 

*If you are on Facebook, please add me at facebook.com/Deidra.penrose

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Transformation Tuesday- Kim D.

Transformation Tuesday- Kim D. & Her Ultimate Transformation!!

One thing I can say is what makes me so passionate about what I do is seeing people transform before my own eyes. Seeing their hard work and dedication to their health and fitness is just amazing and so rewarding!

Here is what Kim D. Had to say about her journey over the last few years.

"After having my kids I had some serious weight issues.  Felt miserable, no energy, depressed and having some health issues I knew I had to do something.  I tried several fad diets, diet pills (which didn't work)  and started a lite  fitness program, eventually became a group fitness instructor. After  changing my eating habits and losing my first 50 lbs. I felt wonderful and kept my lifestyle change ongoing.  I was introduced to team beach body a couple of years ago, gave it a try and it worked, loved the fitness,  nutrition, support and Shakeology.  Now I coach and love helping others.  Fitness is my passion, I love it...my addiction."

Kim has been using Shakeology religiously every day to give her high quality nutrition, along with using a variety of Beachbody workouts such as 21 Day Fix, 21 Day Fix Extreme, 10 Minute Trainer, Insanity Max 30, and Rev Abs! She is now continuing her fitness journey along with coaching to help others who struggle with their weight and nutrition.

If you would like to begin your journey, get motivation, accountability, support, fitness and nutrition tips and more, please fill out the application below for an exclusive spot in my next fitness challenge! 

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NPC Figure Competition Pittsburgh, PA 5 Weeks Out!

NPC FIGURE PREP PITTSBURGH, PA 

I have not posted in a couple weeks about my journey through this 2nd show! :/ Time to catch up a little!! So this prep, I definitely struggled MORE than I did my first.  I did not have my head in the game as much as I did before, but its all coming together!! My first show, I started prepping 20 weeks out.  This time, I started 16 weeks out, but honestly didn't have my diet down great until 10 weeks out, and still struggled a bit!! 

After cheating over 2 days, I felt horrible!! Bloated, fat (keep in mind this is a competition to where I get down to about 8% body fat), and the only bonus was my veins are finally popping out during my workout!! :/

I am now 5 weeks out and am seeing a difference this week, but still have long ways to go for 4.5 weeks!! I've stepped up my game, and I feel great!! Only difference is that darn scale still isn't moving!! Ok, like I tell my challengers, DO NOT FOCUS on the scale!! It does not mean everything!! I am still not even at my start prep weight from my first show which was 134.. Right now Im 136!  On a good note, I've lost 12 pounds so far this prep.  So hopefully I've built muscle along the way and am hoping to get down to 125 for show day!! My first competition I was 124 on show day!  It's crazy how much your body changes as you train differently!!
This competition, I have used most Beachbody programs to prep!  I love being able to work out at home, but this close to competition, I NEED the gym for sanity and time alone, and also accountability in the evenings since that is the most difficult time for me!! It has been workout out really well doing my workouts in the morning at home, and 2nd workout at the gym! 
My cardio has been lots of PLYOS, a variety of 21 DAY FIX, INSANITY MAX 30 and for my weights I am doing 21 DAY FIX EXTREME, BODY BEAST and also incorporating Body Beast at the gym!  WHY INCORPORATE THESE PROGRAMS??!! 
Well, I can say for myself, I love changing up my routine.  There are only so many machines to use at the gym, so for me, tricking my body with different exercises only increases my metabolism and helps me get closer to my results!
So we all know that ratio with getting your results is 80% Nutrition, 20% exercise right?! 

HOW AM I GIVING MY NUTRITION 100%?!
I am incorporating the 21 DAY FIX EXTREME countdown to competition meal plan, but putting my own twist to it.  At this point, I am only doing 1 fat a day, protein EVERY meal, greens 4 of those 6 meals, and 1 meal I am using SHAKEOLOGY our health shakes full of high quality super foods and dense nutrition.  For me, nutrition is KEY to your results... The more nutrition you can fuel your body with, the better results you will get, BUT MORE IMPORTANTLY, the better you feel inside!! I love that getting all those super foods, pre-biotics and pro-biotics, antioxidants, phytonutrients, etc helps with my cravings, bloating, and digestive system.  Its one less meal I have to worry about getting in the proper nutrition, and its easy and convenient since I do not have much time to mess around with prepping food.  I literally take it to the gym with me and its my post workout meal and recovery drink that helps rebuild and repair my muscle tissue after breaking it down with a great workout!

I am eating a crap ton of veggies... ONLY sticking with asparagus and green beans!! 
Yea, you can say my pee smells worse than it ever has before.. lol.. Sorry TMI but seriously, I am eating asparagus about 3 times a day! 

I am also dousing that with Vinegar too and garlic! Tastes AHH-MAZING!!!


WHAT SUPPLEMENTS AM I TAKING TO PREP?
I am  actually currently using my SHAKEOLOGY for all my vitamins and minerals, but I am incorporating Phosphatidyl Serine to help post workout with reducing cortisol levels which then lowers muscle breakdown while reducing soreness post workout.  
I am now also incorporating Potassium and Magnesium since I am starting to cramp with practicing my posing.  By using both Potassium and Magnesium, they also help in preventing muscle cramping and twitching, especially when you are already on such a strict diet for competition.  
Before using this, I would literally wake up in the middle of the night in pain from my calves cramping and once I pulled my foot dorsal, my quad would cramp.  I have not had this happen to me yet for this prep, but I am preventing it now! Its terrible!!

This was my Leg day 6 weeks out.. quads starting to pop a little!! ;) -

In 2 more weeks, I will also add in a fat burner to help in removing any possible excess fat.  I do NOT recommend people doing this on a regular basis as it is very unsafe and potentially harmful to your body.  This is a TEMPORARY supplement used for only 3 weeks right before show day.  
I also am taking Glutamine post workout 2 times a day, once being before bed to help minimize the breakdown of muscle and help improve protein metabolism.

My struggle has been real... Food is an issue.. I think I can admit Im addicted to food.. BUT I have been working VERY HARD to control it, and I want everyone to know if they want to do a show but struggle with food, its still POSSIBLE to compete! It takes a heck of a lot of failures, patience, dedication, and will power, but it CAN happen if you laser focus on what is truly important!!
 Yea, I've stood in my pantry over and over staring at the food.... wasting time... staring more... but as time goes on, I get better!!
When I feel like caving, I reach out to my friends and family and ask for help! I go in my challenge groups/support groups I run for my challengers and ask them for help!! Yes, fitness coaches need help too!! We're human and if you say you don't YOUR LYING!!
My challenge groups have been my SAVIOR through this journey!! Being able to check in with them and keep myself accountable is so helpful!!

I totally took advantage of being the only one at the gym the other day!

Ok so I have a lot of fun during my workouts!! I am a big fan of doing my own thing!! :) Even hula hooping!! #5weeks!

So... My new obsession and craving?? VINEGAR?!?! Seriously, how does this even happen lol?!?! I literally drink the stuff... I dump it on my greens, my chicken, and sip down whats left if there is any! 

So as I am always looking for food or something to help my cravings and temptations that I am not allowed, I have found shoving a lemon in my mouth DOES help!! HEHE 
Yes, I just did this!! :)- 

Hey, I always say, whatever it takes!!! 

This was my last day of work as a nurse and when nurses are at work, you can ALL admit the food in those break rooms are NOT clean!! So I got my lemon in before going in!!

 Then the best part of being a retired nurse at 29.... Living my dream!!! Waking up stress free, going about my business and doing my workout, enjoying it knowing this is my life!!! This is the opportunity that was given to me!!
God has blessed me with what I want in life! I didn't wait for it to come though... I went for IT!! I took that leap of faith and took action!! 
Now I am officially FULL TIME fitness coach with Team beachbody, my career is being healthy, working out, working in workout clothes and PJ's, and helping others reach their ultimate health and fitness goals!! 
Can it get any better than this!?!? Im not saying its a piece of cake, but I will say when you love something so much it doesn't even feel like a job, thats when it feels like your completely just living a dream!!
Only now, its my reality! 

I know making a commitment to a healthy lifestyle is not always easy... Food is an addiction, just like drugs are.  The only way to get out of those bad habits of binge eating, emotional eating, is to do something about it.  Find support, accountability to help you get through those tough times, and you can achieve anything if you want it bad enough!!

I am now taking challengers to join me in my next 60 day Fitness Challenge to Better Yourself, Your Health, Your Life! If you would like my 1:1 coaching, support, tips, recipes, and more, please fill out the application below for an exclusive spot in my next group! Spaces are limited so please act fast if you are ready to commit!

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