Welcome to Fall! This is a month of change and good vibes and I am so excited to invite you to my Autumn Skies & Good Vibes Wellness Community! Why is this challenge the best 30 day challenge for you to jump into? September can be the busiest season with the most change for a lot of us. I know for me, September brings new routines, busy schedules, and the start of school. I am more excited than every to build routines that stick through any season, and am committing to falling 🍂 into my best self through commitment, consistency and a wellness revamp! Why wouldn't you want to join us?
Here are some daily themes to get excited about!
🍂 Leaf It Behind - letting go of something negative to your wellness or mental health,
🍂 Health is Wealth - building a wellness routine outside of your workout,
🍂 Falling into Good Vibes - a weekly reminder to note the good things around you, and
🍂 Make It, Take It - recipes that are great to prep + grab n’ go, all week!
What plans do you have for this September? Can your personal health & wellness be one of them?
Container Equivalents: ½ Red, 3 tsp.
2B Mindset Plate It! Enjoy as an occasional treat.
Container Equivalents: 1/2 Yellow
2B Mindset Plate It!: A fun FFC as part of a snack(tional) or a treat on its own. Be sure to track it!
Watermelon and Feta Salad with Mint
Container Equivalents: 1 Purple, ½ Blue, 1½ tsp.
2B Mindset Plate It! Makes a great FFC side as part of breakfast or lunch.
Whew! Well July flew by..but I kind of knew it would! Disney, St. Louis, Vermont...We had all of our vacations, and work trips booked early in the summer so we could all get into a better routine before we all head back to school.
Now that the fun is done...here is where I can take a deep breath. I always find August filled with anxiety - I describe August as "the Sunday of the Summer!"
Routines always help me set those negative feelings aside as well as get me back on track to achieve my health and fitness goals. Summer is my reason for "letting go!"
Here are three tips for creating healthy routines:
I'd love to hear your healthy routine! Either comment below or feel free to send me an email by clicking below!
If you have been following along on Instagram, you have seen some sneak peeks of my next program and how amazing it is! (And if we’re not connected there - follow me here: @meredithmperry for recipes, inspiration, and okay-ish mom advice.) This program is all about learning how to lift, gaining strength, and going back to the basics!
My friends in my VIP group finished week 1 last week and are loving it SO MUCH! Here are some of the things we are obsessed with…
💪 Simple workouts- this is back-to-basics lifting
💪 Focus on protein and carbs to make sure we have the energy to lift!
💪 Calorie burn that lasts long after the workout is over!
Ready for MORE? Let’s finish this summer STRONG! If you want more details on my next group starting August 8!!!
Are you ready to be good to yourself? I cannot wait to give you all the details on this new program that is designed to help you do just that, while taking the stress and frustration out of fitness, nutrition, and self-care. Two of my favorite super trainers - Elise Joan and Jericho McMathews - have teamed up to bring us… Fire and Flow!
What is Fire & Flow?
You can check out a little about the program here: https://vimeo.com/663517275
The image above goes over all the details and I will cover them below!
🔥🌊Fire and Flow combines HIIT training and strength circuits with resistance training, yoga, and mindfulness practices for a 6-day a week program that is going to redefine the way you take care of yourself.
🔥🌊You won’t feel like you’re spending hours on your fitness, with just 20-30 minutes a day. The program is 4 weeks long, with workouts scheduled 6 days a week.
🔥🌊3 of your weekly workouts will be with Jericho - her FIRE workouts emphasize metabolic conditioning and help increase metabolism. I love her approach to strength and cardio training; she’s going to help you sculpt lean muscle for some amazing definition, all while burning serious calories.
🔥🌊Your other 3 workouts will be with Elise; her FLOW workouts focus on active recovery, mobility, stability, and core strength. She is going to guide you through a series of slow and controlled movements… but don’t think slow means easy! These workouts will challenge you physically, while providing the mindfulness that helps you release tension in your body and relax your mind.
🔥🌊The program includes a modifier and an amplifier… so, no matter your fitness level, this program will help you get results. I am also obsessed with the 4 bonus workouts, focused on abs, glutes, arms, and flexibility. You can add them to any workout for an added challenge.
🔥🌊You'll need a set of Resistance Loops as well as light, medium, and heavy weights. A mat and stationary bike are optional.
Who are our super trainers?
Jericho’s passionate approach to fitness will empower you to own your health, your wellness, and your happiness. She is an NASM and ACE certified personal trainer and created the incredible program Morning Meltdown 100 and co-created the martial arts inspired program Core de Force. Elise is known for her energy, authenticity, and heart. Holding multiple prominent fitness certifications, plus two bachelor’s degrees, Elise created Barre Blend, Pre & Post Natal Barre Blend, the I AM Meditation Series, and the 3 Week Yoga Retreat for. These 2 inspiring super trainers are dedicated to helping you train your body for fitness, while training your mind to embrace new opportunities, release anxiety, and quiet the self-judgment.
When can I start?
🗓️May 24th: Coaches and preferred customers and coaches can purchase! We will start right away!
🗓️June 7th: Customers can purchase
🗓️June 13th Our official Fire + Flow group starts! We will start to get you ready on June 7th.
What does it mean to be a preferred customer?
You never have to worry about mandatory purchases or making sales and you don’t have to coach anyone! This option just allows you to purchase earlier and get 25% off future orders. You can cancel at anytime. If you do sign up for the coaching option and want to share the things you love with your family, friends, or on social media, you do have the opportunity to earn commission.
What is the nutrition plan like?
The workouts from this program are amazing, but let's be real... you can't outwork a poor diet. That’s why I believe that taking care of you is about more than fitting in fitness; so, I want to highlight some of my favorite nutrition pieces and how they fit into Fire and Flow.
Jericho and Elise recommend following either 2B Mindset or Portion Fix, two proven nutrition programs that have helped millions reach their weight-loss goals. No complicated calorie-counting, deprivation, or complex meal planning is required, and you get access to BOTH programs when you sign up with a Total Solution Pack + 30 Day BODi access! Not sure which program is for you? We will chat through all the options!
We also have a 3rd nutrition option - The 4 Week Gut Protocol. This program is designed to help you find your food sensitivities, reset your nutrition and learn what foods make you feel good! It can also help with sleep, skin and bloating issues. It is perfect to pair with Fire & Flow 🙌 and you save on the program when you bundle them together!
What support will I have?
I cannot wait to start this test group with you! Fire and Flow is about taking care of your body, refueling your body, and restoring your self-care. My groups are on our own app, so you don’t get distracted by social media - plus you can track your workouts and progress right in the app. We also have a group on Facebook. You can choose which group (or both) to be a part of!
Each week I will upload new meal plans and each day we will check in with each other, to motivate, commiserate, and inspire. It is a great place to answer questions, brainstorm, and just enjoy the community.
What packages are there?
For new customers:
For current customers:
I definitely recommend the Deluxe Total Solution Pack- Shakeology to focus on your nutrition, Energize to help get you going and Recover to take care of your muscles- plus it is a huge savings!
My favorite add ons:
Ready for your breakthrough? Fill out the order form and I will hold your spot in the group! Cannot wait!
How can you make every day count? How can you have a bigger impact and be content when you go to sleep every night? You’re invited to “Make Your Mark” - a 4-week challenge to feel more active, accomplished, and aligned each day.
“But, I already have such a busy day! You’re really going to add MORE to my plate?”
The short answer is YES, we are! The longer answer is… do the “to-dos” you have to do each day serve you? Are you being intentional with your time or just used to the feeling of “busy”? I want to talk about making our mark in small ways; ways that will give us more energy and joy in the long run!
Here are some topics I’m excited to cover this month:
❌ How can we make our mark each day? What actions can we do that are small, but intentional to give back to others?
❌ What is blocking the flow of our days? How can we adjust our schedules to make more time for us so we can better serve others?
❌ Are you bored with your routine? What workout, recipe, and personal development shifts can we make to fire up our day-to-day?
Sound like exactly what you need to make a difference this May? Click on “MAKE YOUR MARK” to save your spot and get more information on how to join us! Have a question? Feel free to ask it, I’m an open book!
RECIPE OF THE MONTH
This recipe is a small bite with a big punch your whole family is going to love! Welcome to the virtual recipe library, Lunch Box Pizza Bites. Yes, just like those bites you love with a healthier twist. I love this recipe because it can be made with almost any topping mix-in you like. So excited to try this one!
Lunchbox Pizza Bites
Servings: 7 (3 muffins each)
¾ cup whole wheat flour (or gluten-free flour)
1 tsp. dried oregano
¾ tsp. baking powder
½ tsp. garlic powder
½ tsp. onion powder
¾ cup unsweetened almond milk
1 large egg
¼ cup + 2 Tbsp. finely chopped turkey pepperoni, nitrate-free
¼ cup shredded low-moisture part-skim mozzarella cheese
¼ cup Parmesan cheese
1 cup your favorite sauce (optional, for dipping!)
1. Preheat oven to 375° F.
2. Lightly coat a mini-muffin pan with spray; set aside.
3. Add flour, oregano, baking powder, garlic powder, and onion powder to a large mixing bowl; stir to combine.
4. Add almond milk and egg to a small mixing bowl; whisk to combine. Add almond milk mixture to flour mixture; stir until well combined. Add pepperoni, mozzarella cheese, and Parmesan cheese; stir to combine.
5. Divide batter evenly among prepared pan (approximately 1 Tbsp. + 1 tsp. per cup); bake for 15 to 18 minutes, or until lightly browned. Let cool until you can handle the pan.
6. Remove pizza bites by cutting straight down around edges with a paring knife. Serve with sauce for dipping (if desired).
What is your favorite pizza topping? Comment and let me know!
You are invited to our “Spring Survival” Challenge - a month-long group sharing daily tips to take your spring season from SURVIVE to THRIVE! This is the month to prioritize your wellness, create routines that make you more productive, and increase your happiness + gratitude along the way. Spring is HERE and I can’t wait to spend it with you!
Here are some of the topics you can expect from our Spring Survival Challenge:
🌼 Free bonus workouts from our newest virtual programs
🌼 Weekly Stress Survival 101 tips to take action with each week
🌼 Tips to avoid burnout and become more emotionally aware
🌼 Spring Superfood recipes to switch up your supplement routine!
Want more info on joining us this April?
☀️Who’s ready for some warmer weather? These are the perfect way to welcome some sunshine this spring, and no one will know they are packed with protein and superfoods! ☀️
Cookies & Ice Creamy Sandwich
Nonstick cooking spray
7 oz. organic silken tofu
1 scoop cookies and cream (or chocolate) flavored protein powder
2 tsp. monk fruit sweetener (or stevia)
1 tsp. pure vanilla extract
3 Tbsp. all-natural almond butter
1 Tbsp. unsweetened cocoa powder
2 tsp. pure maple syrup
1 dash sea salt (or Himalayan salt)
1. Preheat the oven to 350° F.
2. Line a small baking sheet with parchment paper; lightly coat with spray.
3. Add tofu, protein powder, monk fruit sweetener, and extract to a food processor; cover. Process on high for 2 to 3 minutes, or until smooth. Pour into a freezer-safe container. Freeze for 2 hours. Let warm at room temperature for 10 minutes before scooping.
4. While ice cream freezes, add almond butter, cocoa powder, maple syrup, and salt to a small mixing bowl; stir until smooth. Divide dough evenly to form 6 even balls; use clean fingers to mold each cookie into approximately a 3-inch circle.
5. Bake for 8 to 11 minutes, or until cookies are dry; let cool.
6. To make sandwiches place 1 cookie on each of 3 plates. Scoop ⅓ cup ice cream on each cookie. Top each with another cookie; press gently to bond. Enjoy immediately!
I cannot believe that this happened… in less than 24 hours we sold out the supplements that go with our Gut Protocol program! The good thing: The Protocol + Shakeology is the most important part of the program- Shakeo has been reformulated with more probiotics- so Shakeo + the Protocol = insane results!
If you are ready to jump in with us for round 1, click here and pick your package! Interested in supplements? Choose a package with the supplements and I’ll send you the rest and the details on the supplements once they are back! Click here to snag your package:
Wondering what other supplements you can use in the Gut Protocol / want to step up your supplement game?
Here are 2 of my favorites!
⚡ Caffeine is restricted on the Gut Protocol and so is coffee- so Energize will definitely save your life! If you struggle with low energy or lack of focus, Energize pre-workout formula is the one for you! Its base ingredient is caffeine from green tea extract with no artificial colors, flavors, sweeteners, or preservatives. Yes, it is a pre-workout, but can also be pre-laundry, pre-afternoon snack duty, or pre-alarm clock, to help you push through and focus through your day!
Next up, I LOVE to boost my daily shake with some POWER GREENS.
🥬 Power Greens Boost is made with green superfoods that deliver key minerals and vital phytonutrients to support overall health. A healthy diet, with plenty of greens, may help support the body's optimal acid/alkaline balance. Plus, BONUS, it contains absolutely NO artificial colors, flavors, sweeteners, or preservatives. SCORE! On the Protocol you have to have a LOT of veggies- this is a great way to add one to your Shakeology and make it even better for you!
Okay, those are just two of my favorites for the Protocol! Others you can use? Collagen, Digestive Boost, Hydrate, and a few others! Just make sure to check on added sugars and you will be good to go!
Interested in getting set up with extra supplements? Want to do The Gut Protocol with us? Have questions? Just ask!
Okay, friend… if you’ve been following Beachbody for more than a day, you know that Autumn Calabrese does not mess around! She is the queen of the platform, with over a dozen programs giving transformations for all body types, workout levels, and goals! So, her dropping TWO programs on the same day means business. That’s right - on March 15th, I will be offering access to purchase 4 Week Gut Protocol and 4 Weeks for Every Body, the two newest programs from Autumn to come to our BOD platform!
Let’s break down each of these opportunities…
🥬 Do you struggle with digestion and just don’t feel like you? Whether it is internal struggles like low energy, feeling sluggish, or irregularly, or external struggles like bloating, weight gain, or unexplained breakouts, food could be playing a bigger role than you think! Autumn has dealt with unexpected gut issues over the past five years, and has accumulated her findings into a new, guided nutrition plan called 4 Week Gut Protocol! She will share the most triggering food groups for most people, and guide you through productive, gentle ways to remove them from your diet while still getting the nutrients you need to support your gut and daily lifestyle!
💪 What does your body need in order to start healing on the inside? MOVEMENT on the outside! That’s what 4 Weeks for Every Body comes in. This 4-week program brings low impact moves with big opportunities to get toned and support a healthy lifestyle. In just 30 minutes a day, you will lift, work your core and raise that heart rate without a single jumping jack! I didn’t believe it either, but if Autumn says it can, we do it, right?!
Which program sounds like what you need right now? If you’re thinking both - you’re not alone! 🙋🏻♀️ I am going to be running test groups for BOTH programs and would love to share more info on how we can do it together! If you don’t want to miss a detail, use the link below to sign up!
Do you need more movement in your days? Do you want to prioritize your fitness and nutrition, but don’t know where to start? Welcome to “Every Body, Move Now”, a 4-week, virtual community full of movement, music, and making sure you’re celebrating your amazing bodies, every day! Starting a wellness journey does not need to be scary. In fact, I want this group to be educational, interactive, and FUN.
Here are some of the themes I’m sharing this month!🎵
🎶 That’s My Jam! - Drop your favorite songs, music memories and challenge each other to fill in the missing lyric,
🎶 Post-Workout Recipe Remix - What is best to eat/drink after we put in that work? I will share a recipe each week to support you,
🎶 Set Up for Spring - Spring is right around the corner! Each week, I will share one spring cleaning tip to get us moving at home,
🎶 And, finally, a Share Your Soundtrack day to drop your favorite song of the week to add to our “Every Body, Move Now” playlist!
If you need a new, fresh start to commit your fit journey to, this is the time to press play and get moving with us!
The Extreme Cobb Salad
So you put in the work and are now STARVING! What should you eat post-workout to 1.) Actually REFUEL your body and 2.) Stick to your nutrition goals?
The best answer depends on your workout type + intensity. My post-workout meals are not a one-size-fits-all suggestion, but here is a great tip to get started on the right track - skip alcohol or high-fat foods within the first hour of your workout.
🍺 Alcohol can halt your recent training gains and stall your muscles from recovering properly.
🍟 Healthy fats, like sliced avocado, are okay, but high fat/low nutrient foods that are greasy will leave you feeling sluggish + bloated, not fueled.
The Extreme Cobb Salad
What post-workout meal is the best fuel for you? Let me know!
Just a wife, mom and teacher sharing her fitness journey with the world!