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Find Your Fire, Create More Flow

Updated: May 17, 2022

Join the movement this May!

Life can be chaotic. For most of us, it often feels like a game of tug of war. Every time one aspect of life gains a little, another aspect loses a little - or a lot! For those of us who want to prioritize our health, finding a way to fit it in can be a challenge without feeling like we're sacrificing sleep or other responsibilities. For others, we've given up on balance because we're trapped in an old mindset that if we aren't giving it 110%, 7 days a week for at least 60 minutes a day, then it's not even worth doing.

That’s why Jericho McMatthews and Elise Joan - two rockstar trainers & motivators I've gotten some of my best results from over the last 5 years - created a program designed to bring more balance and joy into your life—and help you get in great shape.

FIRE AND FLOW takes the stress out of getting healthy and fit. For 4 weeks, you’ll alternate between Jericho’s high-intensity strength and cardio FIRE workouts and Elise’s low-impact, body-sculpting FLOW workouts. Each one is only 25–30 minutes. The goal is to work you out, not burn you out! This program will train your body to be active, as well as help train your mind to embrace new opportunities, release anxiety, and quiet the self-judgment. Because health is about so much more than how we look. The truth is that how we look is a byproduct of how we think, act and feel!

On this journey, you'll have my coaching and support to work through your unique obstacles and make this is a lifestyle you can love to live! I have nearly 15 years of health coaching experience. I'm a certified holistic health coach through Institute for Integrative Nutrition with additional certifications in gut health and hormone health as well as advanced level training and certifications in barre, yoga and group fitness. I've studied the art and benefits of plant-based cooking through Rouxbe online cooking school and Food Future Institute and I'm the author of The Plant-Based Cookbook...Well Kind Of. The story of why my fiancé and I choose to eat plant-based and a series of our favorite family recipes and how to make them work even with the meat eaters of your family so you can cook once and still eat together!

What makes FIRE AND FLOW unique?

  • Effective workouts that 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 recover and feel rejuvenated so you can keep showing and your body can keep repairing to show off your results without inflammation or injury.

  • 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 routine creator. 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 if you decide you want a little extra one day.

  • Jericho and Elise’s FIRE AND FLOW Rides which can be swapped in on Cardio FIRE and Restorative FLOW days if you have access to BODi.

What are the FIRE AND FLOW workouts like?

  • Jericho's strength and cardio FIRE workouts help sculpt muscle, boost your metabolism, carve muscle definition and torch calories through metabolic conditioning. The full-body workouts are both powerful and inclusive — a reflection of her ability to inspire others to tap into their full potential.

  • Elise's FLOW workouts are important to your fitness and recovery - the bring balance to your workout routine by helping you build core strength, improve mobility and stability for health joints and injury prevention in your workouts and in life and they help reduce stress! She gracefully guides you through a series of slow and controlled movements that challenge you physically, while providing the mindfulness that helps you release tension in your body and relax your mind.

  • Workouts include modifiers and intensifiers so there really is an option for everyone no matter where you're at in your health journey. Whether you're just getting back into workout out or your care hard core sweat, FIRE AND FLOW lets you do you!

  • Equipment you need: light, medium and heavy dumbbells and Resistance Loops

  • Optional: Mat

How Does Nutrition Fit Into FIRE AND FLOW?

We’re here to be good to ourselves. That means feeding our bodies with wholesome nutrients — but without feeling deprived. I personally recommend following the Gut Protocol nutrition plan with FIRE & FLOW to maximize your results by reducing bloat and inflammation in the gut and throughout the body, the complimentary focus this nutrition plan places on stress management and sleep + the healing nature of the food list that emphasizes plants to help not only build a thriving gut microbiome but also rebuild your body one strong, healthy cell at a time. Learn more here!

If you prefer to focus more on weight loss than healing you can also choose from these healthy, balanced nutrition styles. Use the Find Your Program Tool to see which nutrition plan fits your lifestyle the best.

Try the Fire & Flow sample workout here:


This is the type of movement I live for! It's the type of movement I taught in my Barre Studio for 5 years. And I CAN'T WAIT to get my hands on this program! Actually, I can't wait for YOU to get your hands on this program.

I'll be guiding you through a unique 30 day accountability group where the goal is to refocus and restore you health! We'll do this by following the 30 days of Fire & Flow workouts + I'll provide several meal plans for you to choose from designed to help you avoid inflammatory, trigger foods, load up on nutrient dense, healing foods and still enjoy things like cocktails & cookies if you want them. I have one for those who love to cook and have a little more time to spend in the kitchen and one for those of you who dread cooking or are just too busy to spend a lot of time on it.

AND we'll be going through a very easy to read, inspiring personal development book that helps us shift and strengthen our mindset which plays a critical role in our success now and into the future. If we want to feel better we have to think better and if we want to think better we have to do things that helps us feel better. It's circular so it's important to work on them in tandem.

This is where desire, meets accountability to create CONSISTENCY! And I can't wait to lead you into your healthiest summer ever!

What I need from you:

*100% commitment to show up daily including your 6 workouts per week and to try one of my meal plans.

*Commitment to a nutrition program (I'll help you choose the right one for your goals)

*Willingness to share your before and after photos and weekly progress photos and videos with me for accountability. You don't have to share them publicly but being willing to take them and at least privately share them with me is an important part of learning to love your body where it is and part of how I can help keep you accountable and help you work through obstacles.

*Daily check in in our online private group.

*Willingness to ask for help if you need it.

*A positive attitude and desire to enhance your health.

Fill out the form here and I will reach out with more info!

What's Possible in 4 Weeks with FIRE AND FLOW:

Who are Jericho McMatthews and Elise Joan?

Jericho McMatthews’ passionate approach to fitness empowers you to own your health, wellness, and happiness.

Whether she’s leading an intimate mastermind workshop, hosting a destination retreat, or teaching live to a crowd 20,000 strong, Jericho’s genuine love for inspiring positive change is evident in everything she does.

She is a NASM- and ACE-certified personal trainer and holds degrees in both psychology and physical education and kinesiology.

She created Beachbody’s megahit programme Morning Meltdown 100 and co-created CORE DE FORCE.

Now, her fiery spirit shines through in her latest co-creation, FIRE AND FLOW.

Elise Joan is known for her vibrant energy and authentic style. She’s an expert at connecting the mind and body, helping awaken you to your power, purpose, and calling.

Holding multiple prominent fitness certifications, plus two bachelor’s degrees, Elise has worked as a primetime on-air health expert for major TV networks.

She has also designed programmes for leading fitness brands, including Barre Blend, Pre & Post Natal Barre Blend, the I AM Meditation Series, and 3 Week Yoga Retreat for Beachbody.

As the co-creator of FIRE AND FLOW, her soulful spirit and mindfulness will help you create the life you want to live.

This is the more than a workout program. This is a lifestyle transformation. Are you ready?


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