Do you ever feel like you are not enough? 

You are not alone…

*Quick Disclaimer: I am not a licensed therapist. I am certified in fitness, nutrition, and DNA Testing & Analysis since 2016. I have helped many women break free from their fears, insecurities, and limiting beliefs; resulting in life changing transformations for them in the areas of fitness, nutrition, spirituality, and mindset.

Do you ever find yourself comparing yourself to others, feeling like you're not good enough, smart enough, or successful enough? If so, you're not alone. Many people struggle with feelings of inadequacy and negative self-talk, leading to a decrease in self-esteem and confidence. However, it's important to remember that these thoughts are not rooted in reality, and it's possible to overcome them and embrace a positive sense of self-worth.

These feelings often stem from our upbringing, experiences, and societal expectations. We may have internalized negative...

ADVANCED CORE WORKOUT

This video walks you through a series of core exercises pulled together to bring you The 18 Minute No Equipment Ab Routine [With Audio Cues]. This workout is a higher level of difficulty and you are welcome to modify or decrease Sets and Reps to fit your current level of fitness. The exercises included in this video are the following:

1. Plank
2. Scissor Kicks
3. Crunches
4. Oblique Crunch With Leg Lift
5. Mountain Climbers
6. Reclined Punches
7. Bicycle Crunch
8. Heel Taps
9. Russian Twist

Having a strong core can lead to a stronger back because your core muscles support your spine and help you maintain good posture. When your core is weak, your back may have to work harder to compensate, leading to strain and pain. Core exercises can help strengthen the muscles in your abdomen, hips, and lower back, which can lead to better posture, improved balance, and reduced risk of back pain or injury. Additionally, a strong core can help you perform everyday activities, such as...

This is Ninja, our sweet fur baby, and part of our Maendel Family since about 2012. Even though his name is Ninja, he really is more like a "Garfield" and acts way more like a dog than a cat! He is a 20 pound black kitty in the winter and slims down to about 12 pounds during the summer when he is way more active outside.

I can remember about 12 years ago when we first adopted him from a family that had to move quickly and could not take him with them. They had a son about our son's age and I knew he was raised as a kitten in a warm and wonderful home.

They put him on FB and without even thinking about it I asked if we could please take him in. Ninja gives hugs, rides around on Nate's and Josh's shoulders, and rubs his face in your face. He is never close enough and loves to snuggle! We love him very much and has been "home" ever since!

All our clients over the last seven years know Ninja quite well. He greets them at the door, trots down to the gym to visit during trainings...

To Love & Support:

Mercy, peace, and love be multiplied to you.

Jude 1:2

Balance is the Key to a Happy & Healthy Life

Here's a simple healthy and delicious smoothie recipe:

Ingredients:
1 cup frozen mixed berries
1 frozen banana
1 cup unsweetened almond milk
1/2 cup plain Greek yogurt
1 tablespoon honey (optional)
1 scoop vanilla protein powder (optional)

Instructions:
Combine all ingredients in a blender.
Blend until smooth.
Pour into a glass and enjoy!

This smoothie is packed with nutrients from the fruit, protein from the Greek yogurt and protein powder (if using), and healthy fats from the almond milk. You can also customize this recipe by adding different types of fruit, adjusting the sweetness to your liking, or adding in other ingredients like spinach or nut butter.
Enjoy!

"Wishing you the very best in your own fitness and nutrition journey!" CKM

Love,

Carmen

FULL BODY MEDICINE BALL WORKOUT

This video walks you through The 15 Minute Medicine Ball Drill [With Audio Cues]. Medicine ball training is a type of strength and functional training that involves using a weighted ball to perform various exercises. The use of a medicine ball adds a dynamic and unstable element to traditional exercises, making them more challenging and effective in strengthening multiple muscle groups simultaneously. The exercises using the medicine ball in this video are the following:

1. Power Cross Chop

2. Split Push-Up Knee Tuck

3. Tricep Extension

4. Bridges

5. Squat to Press

6. Extension Pass

7. Side-to-Side Slam

Benefits of medicine ball training include:

Improved Power and Strength: Medicine ball exercises can help build strength, power, and explosiveness in the upper and lower body.

Enhanced Core Stability: The unstable nature of the medicine ball forces the core muscles to engage and work harder, leading to improved stability and balance. I

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