Sunday, 8 March 2020

Are You Ready to Step Into the Ring - 10 Rounds with Super Trainer Joel Freeman

10 Rounds Sample Workout

Are you ready to step into the ring?!

10 Rounds is our first-ever boxing program and it’s going to help you torch fat, melt inches off your waist, and get lean and toned … in just 6 weeks!!

This 5-days-a-week, 6-week program is built around the simple, precise, and effective principles of boxing - without the impact.

Joel leads you through 3 days of boxing training and 2 days of strength-building workouts with weights that will help you get a true, full-body transformation.

You won’t be hitting a heavy bag or sparring partner. Instead, you’ll be doing it the way boxers spend the bulk of their training time - shadowboxing.

“We’re going to build killer combinations of punches and footwork, with a heavy emphasis on repetition, to create deep grooves of muscle memory,” Joel explains.”I want you to get out of your head, stop overthinking the moves, and let your body do what I’ve taught it to do. All you have to do is give me intensity with every punch.”

Check out this short video here for a little sneak peek into the program:

Who is Joel Freeman?

10 Rounds Sample Workout

Super Trainer Joel Freeman is the creator of LIIFT4, and the co-creator of the martial arts-inspired program CORE DE FORCE.
He has worked over 15 years in the health and fitness industry, and is currently a National Academy of Sports Medicine (NASM) Certified Personal Trainer and Behavior Change Specialist.

Joel has worked in every capacity within the fitness industry - from running day-to-day gym operations in Olympia, Washington, to becoming a national trainer and directing Group X programming for the world-famous Gold’s Gym Los Angeles franchise - he’s done it all.
And now he’s on a mission to get people in knockout shape with his new boxing program, 10 Rounds, coming this spring.

What Makes 10 Rounds Unique?

10 Rounds Sample Workout

With 10 Rounds, every single jab, hook, cross, and uppercut has a reason - to burn serious calories and get you shredded and lean. 

You’ll put your total focus into every punch, one after another, staying light on your feet and bringing your maximum intensity. 

You won’t be hitting a punching bag or sparring partner; this is zero-impact boxing that starts at your feet, intensifies as you activate your core, and explodes through your fists, giving you a deep muscle burn that will help get your body cut and ripped.

The boxing workouts focus on building three key skills to accelerate your fat loss and get you fighting fit: power, speed, and endurance. 

Each of these workouts is broken into 10 three-minute rounds and they feature music that will drive your rhythm and give you the energy to pack power into every punch.

And a super cool feature? 

10 Rounds was shot in 6 cities across the United States so that each week of the program features workouts from a new destination, in iconic local venues!!!

What are the Workouts Like??

The boxing workouts are broken up into 10 rounds, 3 minutes each. 

You’ll focus on punching combinations and footwork that will progress over the 6 weeks.

The 3 boxing days are combined with conditioning drills that help build:

  • Power - using body weight to increase lean muscle mass
  • Speed/Agility - fast footwork that will push you into high-intensity spikes of fat burning
  • Endurance - to boost performance so you can burn more calories faster. 

There will also be some “all-out, burnout drills” where you’ll punch as fast as you can, so you’re completely spent at the end of the round.

The two 30-minute lifting workouts per week (one for upper body, one for lower body) focus on building strength and lean muscle.

As Joel says, “The power behind every punch starts from the ground up.”

Joel also integrates core work into every workout. Your entire core and back will help you punch harder and faster, so you’re getting a maximum workout, every time.

Joel will help you sculpt your body with moves that will tighten your midsection, burn calories, and reveal those abs.

Can I Try a Sample Workout First??


Of course you can!!!!

Click Here for the FREE SAMPLE WORKOUT 

What Equipment Will I Need?

You'll need a set of Light, Medium & Heavy Dumbbells for the lifting days.

You can also crank up the burn by using Resistance Loops (included in your package)!! 

I would also strongly suggest grabbing a towel for these workout because you are going to SWEAT!!!

What about Music??

To keep you motivated and MOVING, every workout features music that will drive your rhythm and give you the energy to pack the most into every punch.

When Can I Start??

I know I can't wait to start this program either!!! 

You can get VIP Early Access as aNEW or EXISTING Coach starting on March 16, 2020!!! VIP Early Access for CUSTOMERS begins April 6, 2020.

Interested in Getting VIP Access?

Start here by getting your own FREE ACCOUNT with me as your Coach!!

Will You Be Running a Group for 10 Rounds?

Of course!! I can't wait to go through this program with you and our Fit Fam!!  

Make sure to FILL OUT THIS FORM so that I can send you the FREE Sample workout, recipes, pricing for the launch and more!! 


Tuesday, 25 February 2020

FREE 5 Day Slow Cooker Meal Plan

free slow cooker recipes

Set it and Forget It!!!

Who else loves their slow cooker???

I’ve fallen back in love with my mine because there is nothing better than walking into your home and knowing supper is ready and waiting!!

And I know, when life gets crazy #homework #alltheafterschoolactivities, it can be hard to cook a decent meal.

So I’ve started spending 20 minutes prepping in the morning and when the kids get home from school, supper is ready and homework gets done BEFORE the activities!!! 

This week I pulled together a few of my favourite slow cooker recipes and I thought maybe some of you might want a copy!!

slow cooker recipes

It’s got everything from breakfasts to entrees, sides and snacks!!!

I created a simple 5 Day Meal plan complete with a grocery list you can take to the store to get everything you need!!!

I’m all about keeping things simple and these recipes definitely help with that!!

Our slow cooker has become a weekend essential and I want to help you simplify your weeknights with this FREE 5 Day Plan!!

free slow cooker recipes

Sunday, 14 April 2019

Morning Motivation!

Morning motivation.....where does it come from??
You would not believe the messages I get daily asking me how I get up at 5 am to start my day.
I am not a mythical creature who possesses anything that you don’t have access too.
I’ve simply made it a choice to create good energy habits.
When you have no energy you have no passion, excitement, action, enthusiasm, movement, happiness or vitality.
Lack of energy means you’re tired and tired makes you feel irritable!!
No motivation is an energy problem, not a willpower issue.
You are either blocking your incoming energy or leaking it out.
Picture your willpower as a glass of water.
When you wake up each day the glass is already half empty because you didn’t eat well, think well, or sleep well the night before.
As you go through your day, each choice you make or task you do uses some of that water.
If you don’t know how to contain that water you will end up leaking it all out by the afternoon, which is many people grab those quick sugar spikes on their afternoon breaks, to help them regain that energy.
So what can you do to hold onto that energy and start your day with a full cup of water???
1️⃣ Get a good nights sleep.
Fact - people who don’t get enough sleep have higher food cravings and have more trouble making decisions.
When you’re exhausted you don’t have the energy to make good choices, it’s easier to grab that sugar spiked coffee and donut from the drive through that pack a healthy, energy fueling snack from home.
Sleep is a game changer for me!! But it’s a habit you have to create!!
Did you know your smart phone can set an alarm for bedtime???
I know it sounds crazy to set a bedtime alarm but I know if I don’t get enough sleep I am one cranky Moma the next day and NO ONE wants that!!
Shoot for 7-8 hours of sleep time.
2️⃣ Morning Mantra, Meditation & Gratitude 
Listen, I love sleep just as much as the next person, and hearing that alarm go off at 4:45 is NOT music to my hears.
But I have a choice when I hear it.
Hit snooze and continue to sleep with my dreams.
Wake up and chase those dreams and make them a reality!!
So when I hear my alarm that’s exactly what I say to myself...then 5,4,3,2,1....GO!!!
Once I’ve made it to my basement I curl up and sit quietly for 5 minutes and just listen to my body.
It’s called Sense-Drenching Meditation.
What do I see, hear, smell, taste, touch. 
I focus on each one for about a minute getting as focused and detailed as possible.
Then I open I morning gratitude journal and list of three things I am grateful for, 3 things that would make today great and write out my daily affirmation.
3️⃣ Move it
When you don’t move your body and mind don’t function properly.
Moving is a part of who we are.
Way back in our past we didn’t have time to sit!!! We were too busy gathering food, water, building shelters, hunting, cooking, washing clothes, making clothes, and so much more!!!
And now all our modern day conveniencs have created all these first-world problems that we never thought would be problems.
We need our bodies way more than they need us so get up and MOVE your body and get that energy flowing!!
Find a way that you LIKE to move and keep showing up!!!
4️⃣ Fuel your Body
When you are full of toxic stuff it’s hard for anything to flow - mentally or physically.
Food is the biggest blocks I have seen people suffer with, myself included!!
And if it were just food it would an easy fix, but it’s not just food.
It’s that we use and view food as just about everything except as an energy-rich fuel for our bodies.
I have used food as a reward, a loyal friend, entertainment, a crutch, a punishment, a mind-numbing drug, and so much more.
I have been addicted to it, repulsed by it, scared of it, cried over it, panicked over it and felt imprisoned by it.
Rule of thumb - if you want to feel good eat food from the earth!!
Get clear on how you want to feel and ask yourself before you order, eat or check out at the grocery till - How is this going to make me feel??? Will it give me more energy or will it drain me??
The only difference between where you are now and where you want to go is what you are currently settling for.
Until you choose you, I mean really CHOOSE YOU, you will continue to start your days with a cup that is half full.
You can’t pour into others if your cup isn’t already full!!
I hope that these tips help you fill your cup and that each morning it gets a little closer to full.

Friday, 12 April 2019

How to be Successful in this Business!

This is the pic from our last Winnipeg event!!!
It’s coming up again this weekend. 
I cannot wait to meet all the new people who have joined us since this last pic!!! 💕
I get asked all the time "How do you grow your team? How do you find people who want to work this business?? And can anyone do it?" 
Honestly, I think it’s because my first priority in this business is that you take care of YOU first!!!
Your health is always the priority!!!
Yes, the potential of this business is mindblowing.....I left my full time pharmacy job a few years ago!!!
But more than anything, I want the members of my team to be HEALTHY & HAPPY for their families. 
Because if you don’t have your health jigging else really matters.
👉🏼 Priority #1: Stay accountable to your own health for you and your family.👨‍👩‍👧‍👦
👉🏼 #2: Help others do the same.👍🏼
👉🏼 #3: Build this business in your spare time. On your computer or phone. And your success (and income) depends on the amount of people you and your friends LITERALLY help live longer.🙌🏼
👉🏼 #4: Belong to a community that will blow your mind with their support. 🤯
It really is that simple!!!
Your success is based by you actually helping people!!!
And even if you don’t earn a penny, you will still come out of this a better person with an entire Fit Fam of awesome friends that focus on your strengths, not what you can’t do. 💕
So my question back is always "Why wouldn't you want to be part of this???"
It’s the best decision I ever made!!!
See you Saturday team!!!

Wednesday, 10 April 2019

How Do You Feel After A Vacation?

Morning after a 2 WEEK vacation!!!
My body basically looks the same as it did when I left, but how many people go on a vacation & come back looking significantly different??
Weighing more??
Feeling bloated???
Feeling like crap & then start beating themselves up about enjoying the vacation?? 
AND THEN turn to some sort of crash diet to take it off?!?!?
Our Chef at one dinner actually said “our goal is for you to leave this ship 10 pounds heavier!!”
I am telling you, it doesn’t have to be that way!!!!
You do not need to gain 10 pounds on your vacations just to prove you enjoyed yourself and had a good time!!! 
You can have an amazing vacation and come back looking the same as when you left!!
And don’t think for a second that I didn’t enjoy the frozen mojitos, burgers, fries, nachos with guacamole, or ice cream with the kids!!
Because I definitely indulged!!!
I just didn’t over indulge!!!
You don’t need to have a vacation hangover!!!
That’s not fun!!!!
But it happens when you haven’t found something that is actually maintainable!!
It’s not crash dieting, giving up the foods you love, or exercising for hours on end to balance it out. 
IT’S SIMPLE and it’s the same thing I have followed for the last 5 years!!!
And I’ve helped hundreds of people do it for the last 5 years!!!!
And NOW I’m about to help even more do it with a deeper understanding than I’ve ever given before on how to do it, and why this system works.
This program is literally for everyone & anyone who wants to lose weight, maintain a healthy weight, improve their fitness level by fueling their body for success, reach their kids to eat better, break food and sugar addiction and end emotional eating.
You will be equipped with meal plans, food lists, grocery lists, and over 300 recipes that are all family approved!!!
I will guide you on your journey and be with you every step of the way!!!
And when you start today you’ll also get access to the live filming of 42 BRAND NEW WORKOUTS!!!
Each day will be a different type of 30 minute workout!! 
You’ll also get an additional 10 minute an workout too!!
But today is the LAST DAY to get in and join us for this EPIC Ultimate Wellness Makeover!!
I’ve got your back!!!
Who’s coming with me on the journey that will transform your life? 🙋🏼‍♀️

Monday, 8 April 2019

Behind every successful woman is a tribe of woman who have her back!

Behind every successful woman is a tribe of woman who have her back!!!
“How did you get to where you are??”
That’s a question I get asked a lot.
Usually followed by “I could never do what you do.”
And the truth is, I DON’T DO IT ALONE!!
It’s never been “just me” it’s always been me and my TEAM!!!
Yes I WORK HARD, but I also get A LOT of help!!!
And that is GREAT NEWS for YOU!!
Because I don’t have any special talent or ability that you don’t!!!
You have the same skills to ask, to lean, and to grow that I do!!!
Whether it’s reaching your health and fitness goals, or building a successful business online, you don’t have to walk this journey alone!!
We all have our own strengths and weaknesses, which is AMZING!!!
Because when you have a team surrounding you, literally lifting you up, you can draw from each other!!!
My business partner and now bestie Jocelyne, we would have never met if it weren’t for social media!!
We live in two different time zones!!
But she is like the Yin to my Yang!!! 
We compliment each other, we balance each other out, and we push each other out of our comfort zones ALL THE TIME!!!
We DO NOT COMPETE with each other!!!
We CHEER each other on!!!
Because that’s what this is all about!!!
Becoming our BEST SELVES!!!
And YES, we have been able to build incredible businesses by working on ourselves!!!
In fact, I earned $5,653.93 while we were on our this trip!!!
Not because I worked every minute of the trip, but because I have been consistent and I have an amazing team that does this WITH me!!!
Trust me, I am no super woman and I have no super human powers!!!
Everything I know and practice now has been learnt!!
And I want to help teach you!!
I want you to be part of my team of amazing women!!!
I am looking for women who NEED and DESIRE change and are ready to LEARN and WORK for their dreams!!!
I was just like you..... watching, wishing, dreaming.
The only difference is I decided to face that fear and jump in!!
My team has opened up a Behind the Scenes group to answer all your questions about what we do and how we do it!!!
It’s invite only and I would love to hear from you!!! 💕

Saturday, 6 April 2019

Spring Cleaning!

Spring has sprung and that means… SPRING CLEANING!
The annual ritual of clearing out the weeds in your life!!!!
Maybe that makes you excited.... and maybe it doesn’t!!! 😂
But did you know that clutter is a huge trigger of stress and anxiety for many people?!??
And nobody needs that negativity in their lives! 
Remember, a healthy mind is JUST as important as a healthy body!
You see, we don’t just focus on health and fitness in our groups!!!
We have lots of other fun challenges too!!
It really is the Ultimate Wellness Makeover!!! 
And to celebrate Spring, every Tuesday this month is Tidy Up Tuesday!!!
We are tidying up the spaces we frequently interact with and ditching the clutter so that we can step into spring feeling lighter and more ready to embrace what this new season has to offer!!!! 
Today’s challenge....... DETAIL THE CAR!!!!
We all spend a lot of time in our vehicles!!!
And if you’ve got kids like mine … oh man you know how messy it can get!!!
Honestly, it feels so much better when your car is clean!!!
It’s been so fun to see everyone’s smiling faces from their clean cars!!!!
Now here’s the big question......
Do you like to do the entire detailing yourself at home in your driveway??? Chad sure does!!
Or do you take it to a car wash where you still do the washing??
Or are you like me..... drop it off and get it detailed???