Core De Force Mixed Martial Arts Workouts

Do you get as excited about new workout programs as I do? 

Do you want to feel like you can conquer just about anything when you are finished?

Then CORE DE FORCE is for you! 

This program hasn't even been released yet but I'm just BLOWN away by the test group results!! 

Awesome, right?

CORE DE FORCE is the first program from our newest Super Trainers Joel Freeman and Jericho McMatthews. You may remember them from Les Mills Pump and Combat. I loved both of those formats and Joel and Jericho quickly became 2 of my favorite trainers! 

How does it work?

It has a unique approach! Each workout is broken into 3-minute “rounds” — just like a real boxing match. In those 3 minutes you’ll alternate between Boxing, Kickboxing, and Muay Thai-inspired combinations, bodyweight training, and cardio spikes that kick your fat burn into overdrive. Let me tell you... those cardio spikes are NO JOKE!! Every move you do whether it is punching, kicking or whatever is designed to target your core. All you need to do is focus on 3 minutes at a time and before you know it — you’re done! It's crazy how fast the workouts go by!

Who is it for?

This program is for anyone — whether you’re a beginner or you’re more advanced. There’s an awesome modifier in every workout and Joel and Jericho break the moves down at a slower pace to help you master them before you go all in and pick up the pace. 

What's Included?

CORE DE FORCE includes 4 MMA-style workouts, 2 bodyweight workouts, 2 core workouts, 1 active recovery workout, 1 quick before-bed stretch routine, a quick-start guide, a 30-day calendar, and an eating plan for $59.85.

Have you tried it?

Actually, YES!! Today all Beachbody On Demand members were given the opportunity to try the workout BEFORE it is released in November. The workout I did was MMA Speed and it was AMAZING! My boyfriend and I did it together which was super fun and we finished a sweaty mess. We both found it challenging and fun! Here's the Facebook post I shared right AFTER we finished! 

This is a program everyone can do — and it’s a blast! So sign up here to be "in the know" as soon as its released AND to make sure you have a spot in my November Core De Force Test Group!! 

Does Muscle Weigh More Than Fat?

I see people posting a lot that muscle weighs more than fat!!

NO!! It does not!! 

We live on earth and everything has the same gravitational pull... a pound is a pound... 

BUT... muscle is more DENSE than fat and therefore it takes up LESS SPACE than fat... 

So when you are working out and you are lifting weights and you don't see the scale moving... DON'T get discouraged! 

You need to look at your measurements... because odds are, you are shrinking!

When Opportunity Knocks, Open the Door

Last month I was contacted by someone I had briefly met at the Healthy & Fit Expo last year. Asking if I would be interested in being on the cover of his magazine.

To be honest, when I received that message from him I thought, "Is this guy a creeper?" But after checking out his profile and realizing this was for real and remembering how I had first met him, I jumped at the opportunity.

I was so nervous. I felt completely out of my league and unworthy of such an honor.
I am NOT a fitness model.
I do NOT have a perfect body.
I have stretch marks and loose skin and still some areas I would like to firm up...
and lift....
and suck in.

But what I realized (with the help of some amazing and supportive friends and family) is that I have worked really hard to get to where I am.

I am a work in progress just like everyone else.

But this opportunity might allow for another opportunity to inspire even more people to seek a healthier and more fit version of themselves.

So while I didn't feel the most confident doing it, I pushed passed that self imposed barrier, stepped outside my comfort zone and did it anyway... Because more than anything I want to help other people achieve their goals.

And if I can do it, YOU can do it.

Whatever your goals may be, whatever opportunity you find yourself presented with, if you want it and are willing to work for it, you CAN achieve it!

Who's Dream are YOU Building?

Create Change

There are no shortcuts in life. No matter what your goal or aspiration, it won't just happen. You have to do the work.

How to Create Balance in Your Life

I am a mom, a wife, a substitute school teacher, a part-time office assistant, recently finished my elementary teaching certification, and I have a growing online fitness business.  I have had to learn a few things about balancing it all.  Fortunately for me there are experts on the subject of balancing my family life with my work life and my fitness life, and my personal life.   Just saying it like that makes me think I should be tired, but the truth is I have lots of energy and I am not tired, most of the time.  I think that is in large part because I have found a way to make it all work for me and I enjoy everything I do.  No, that does not mean that I enjoy cleaning the toilets or grocery shopping, but I do enjoy having a home that is clean and neat and a pantry and refrigerator stocked with healthy foods.  So while I may not enjoy each and every task, I do enjoy the rewards of those tasks.  My goal today is to share the things I have learned about balancing all these facets of my life with you so that you can better balance yours, regardless of your pursuits.

1.  Define what your priorities are.  This step is critical and without it you are setting yourself up to feel like you are spinning your wheels without making progress.  Take the time to list what your top 5 priorities are.  And when you do this, don't make the mistake of being vague.  If your family is priority number 1 then be specific.  Is it spending time with your family?  Is it providing financially for your family?  Is it making sure you sit down every night at the dinner table with your family?  Make sure you define it specifically, that will help you later on.

2.  Set some goals.  What is it that you want to achieve?  Whatever they are, list your goals.  Keep your list of priorities handy so you can make sure the goals you are setting are in line with your priorities.  If the goals you have written on your list don't match, you will always feel out of balance.  You will feel like your life is pulling you in one direction and your passions another and balance will seem like a distant dream.  This is not to say that your goals and dreams need to change completely.  There may be a way to tweak them to be more in line with your priorities.

3.  Create a Daily To-Do List.  Chalene Johnson calls this a CCDMTDL, otherwise known as a Carefully Crafted, Diligently Maintained To-Do List.  And to be honest her way of explaining this is what propelled me into a life filled with glee.  Once you have brainstormed your ideas on paper and broken down your goals into action items you can begin your To-Do List.  I have items on my To-Do List that are there each and every week, items that are there daily and items that come and go as soon as they are completed.  The point is you need to have your list so you know each and every day what must be done.  That also allows you to know when you can stop and enjoy some down time.  I use Task App on my DROID called "Check It Off" but there are others that may work better for you.  You will need to find one that suits your needs.  I like having it on my phone because my phone is always with me.  I definitely recommend Chalene's Car Smart CD on Creating a To-Do List as well as her FREE 30 Day Challenge that walks you through the process.

4.  Schedule, Schedule, SCHEDULE. Now that you have your To-Do List you have to the tasks into your daily schedule.  I like using Google Calendar because I can update it either from my phone or my computer and have it at all times.  I do not have the sort of schedule that says I am at work from 8-5 every day.  My schedule fluctuates, sometimes I don't know what I am doing or where I am going until 6am.  But, I have my To-Do List handy all the time and I can schedule my day first thing in the morning. That way I know when I have to pack lunches, clean toilets, call customers, write blog posts, socialize on Facebook, etc.  Yes... I even schedule my Facebook time, otherwise I would get lost there for hours!  Whether you create your daily schedule every morning or every Sunday night for the week to come, make sure you do it.  This is critical to your success.  Also, don't forget to give yourself a little extra time.  You never know when your sister will call with a crisis, you will get stuck behind a slow driver, or the 3 page email you just typed will get itself lost in cyberspace because your computer freezes.

5.  Recharge your batteries.  With a task list a mile long and only 24 hours in a day you may be thinking that you will have to work from sun up to sun down with no time to relax.  That is not true.  The point of your list and schedule is to allow you to get your work done, make forward progress each and every day, and STOP when you have checked off the items on your list for that day.

If you find that no matter that you have a To-Do List and a schedule you find yourself procrastinating, check out Eat That Frog! By Brian Tracy.  It has made a huge impact on me and it is one of those books I have committed to re-reading every January!

I hope that these steps that have helped me find balance also help you.  Let me know if you have any questions.  I appreciate each and every comment left here on my blog.

Why I Became a Beachbody Coach

I would like to share with you why I became a Beachbody Coach, some added benefits I hadn't counted on, as well as what it means to be a Beachbody Coach.

I became a coach while I was in the process of achieving a 50lb. weight loss success story.  I want to be very clear here.  I did not achieve the 50lb weight loss first.

My story begins with a late night, a heavy heart and a spunky blonde.

My heart was heavy because I was heavy.  My weight was something that I constantly thought about.

Every morning when I would get dressed,

every time I went to buy clothes,

every time I had an event to dress up for,

every time I walked out of my house,

and every time I passed a mirror.

Now don't get me wrong, I know that beauty can be only skin deep.  We have all met people who are stunning on the outside but after talking with them for only a few minutes you can see they don't have a light shining through their heart.

It wasn't just my appearance that gave me a heavy heart, it was the insecurity I felt.  It was the frustration I felt when nothing in my closet fit.  It was the sadness I would feel when I looked in the mirror and couldn't believe that I had let myself get to that point. My weight, the discontentment with myself and the constant feeling of failure affected my confidence and self esteem.  I felt horrible about myself and I hid that from everyone.

One night I was watching TV and an infomercial for Turbo Jam came on.  I was instantly captivated by a cute, spunky blonde that was punching, kicking and jabbing and telling me how much fun it all was going to be....

Exercise for me was hard.  I was heavy, who am I kidding... everything was hard.  But what she was doing looked fun and I thought even if its hard, if I am having fun I can try it.  So I sneaked out to where I kept my purse, grabbed my credit card, and ordered when my husband wasn't looking.   

I instantly fell in love with Turbo Jam.

Oh yes, from the very first time I did the Learn & Burn DVD, I was hooked.

It totally helped that that spunky blonde was always telling me what a great job I was doing and encouraging me every step of the way... It was hard for sure but I kept at it and it started to get easier.

About 3 months after I started Turbo Jam I saw someone on Facebook post about a new work out by Chalene Johnson, that spunky little blonde I had grown to adore, called Chalean Extreme.  I did a little research on the program and placed my order.  Again, I did it on the sly... I didn't want to tell anyone what I was up to because I didn't want them to see me fail.

ChaLean Extreme is a muscle building workout program that uses heavy weights (or bands).  It was unlike anything I had ever done before.  Research has proven that the more muscle you have in your body, the higher your metabolism.  Well, I knew that I wanted a higher metabolism.  I already trusted Chalene because of what the Turbo Jam program did for me, but I still didn't believe in me.

I went to Target and bought some adjustable dumbbells and started the program as soon as it arrived in the mail.  Up to this point, my husband didn't know I had been working out.  I was still staying home with my youngest child and would workout during the day when he was napping.  It only took a few weeks before I was able to see noticeable changes when I looked in the mirror.  I had been at it for about 6 weeks when my husband (who isn't the most observant person in the world) asked me what I had been doing to lose weight.  It was then that I very shyly took him to the basement and showed him the weights I had bought and the workout programs I was doing.

I stayed consistent and after my first 90 days with ChaLean Extreme I lost around 30lbs.  I was ecstatic!  Yes, I had lost weight but even more importantly I learned a few things about myself.

1.  I am a fighter.  I am not a fighter in the sense that if I don't get my way I am going to kick, scream and yell myself into what I want, but I am a fighter in the sense that if I don't achieve something that I want I am not going to give up.  I am going to keep trying and failing isn't the end, its a stepping stone.

2.  I have goals.  This might sound a little funny, but after being a stay-at-home mom for 8 years I forgot what I wanted to do with my life.  I was in a perpetual state of laundry, cooking, cleaning, laundry, cooking, cleaning, with a wipe-a-hiney thrown in here and there that I forgot I could do more.  I forgot that I could dream.  I forgot I could set goals.  Even more, I could achieve them.  Please, do not get me wrong.  I love being a mom more than anything.  But, that's not all I am.  I have more to offer.

3.  I am strong.  Its funny that after falling on my face after 3 pushups done on my knees and then progressing to 12 pushups on my toes has taught me that I am strong in heart.  Most of the time when I am struggling with a workout its because my head is telling me I can't... its those times that I have to dig deeper, push harder and prove that nasty voice wrong.  This does not just apply to my workouts.  It applies to every single obstacle I face.  It applies every single day.

It was after that initial weight loss success that I wanted more.  I was feeling better, I was more confident and I knew that I could achieve whatever goal I set for myself and I wanted to lose another 20lbs.  I knew without a doubt that what was holding me back was my diet.  I had made many changes to my once over processed, mostly fast food way of eating, but I was still a long way from eating the way I knew I had to in order to reach my goal.  Beachbody, being the cutting edge company that they are, was just introducing a new product that was and still is absolutely revolutionary in the health supplement industry.  The product they had just launched was Shakeology and I knew it would help get me on track with my nutrition.

It is not a miracle product and it will not cure cancer or any other disease, but if you are like me and need something that you can count on every day to give you great nutrition, increase your energy, and aid in your weight loss then I recommend it to you.  This is why I signed up as a coach.  As wonderful as Shakeology is, it is also expensive.  And, it is worth every. single. penny.  But, as a coach I was able to save money and that is always a good thing.

After talking to my coach Jenelle Summers, who also happens to be Chalene's much taller sister, I signed up to be a coach in August of 2009 and had absolutely no idea how that one little decision would impact my life.  But I will save that story for another day.

Being a Beachbody Coach means I have the opportunity to share my passion for fitness with others.  It means that when someone is struggling with motivation to workout I can encourage them.  It means when they are struggling with changes to their diet or even where to start I can share what I have learned.  I am not a fitness professional, I am not a nutritionist.  I am a coach and I love what I do.  And I am fortunate to earn an income from sharing my passion.

P90X2 Pre-Order Update!

Yesterday at Noon was the kick-off for the P90X2 Pre-Order and WHOA! We BLEW up the Internet!  Within minutes the site had crashed and although Beachbody had prepared for the surge, they still had to feverishly add servers to handle all the volume!  That just goes to show how much P90X "the original" truly impacted the lives of others.

I wanted to take this time to give you a little heads up on the status of pre-orders and also some reasons why you might want to consider getting your pre-order in before September 5th!  There are a limited number of P90X2 Pre-Order Packages available and they are only available to TeamBeachbody members or through a coach until September 5th, after that they will be made available to the general public.  However, you get a few BIG perks by ordering through a coach.

What do customers get if they pre-order P90X2 from a coach? 

• Two FREE bonus workout DVDs. That's two more extreme workouts with Tony they can use to get in tip-top shape for the holidays.
• FREE shipping and handling (up to a $40.00 value).
• Pre-Orders are NOT charged to your credit card until they are shipped.
• An automatic sweepstakes entry to win exclusive P90X prizes. 
• And the earlier they place their order, the more chances they'll have to win.
• A shot to be featured in a future P90X2 infomercial!    

How is P90X2 different from P90X?

• Like P90X, P90X2 is a complete 90-day program, but with all-new, cutting edge workouts.
• It takes the principles and foundation of the P90X concept and cranks up the intensity with exercises that demand balance, agility, and athleticism.
• P90X2 is the next wave in applied science for body transformation.  

What's included in P90X2? 

The Basic Package

• 12 workouts on 13 DVDs or 4 Blu-ray discs
• Fitness Guide
• Nutrition Guide
• 90-Day Workout Calendar    

The Deluxe Package

• everything in the Base Kit 
• 2 additional DVDs; VSculpt and X2 Chest & Shoulders & Tris  
• foam roller
• stability ball
• 2 - 8 lb. medicine balls 

The Ultimate Package

• everything in the Deluxe Kit 
• rumble roller 
• Tony Horton Power Stands

When will P90X2 be available?

• December 2011, but there are no guarantees it will be available before 2012 unless they pre-order from a coach!
• A Spanish language version will be available in January 2012.  

If you pre-order from me, you are also eligible to join my exclusive P90X2 Workout Accountability & Support Group on Facebook. We are starting on January 2nd! Get ready to BRING IT in the New Year!!

3-Day Shakeology Cleanse

If you don't know what Shakeology is, go here and you will find ALL the information you need! If you are interested in doing the 3-Day Cleanse, go to www.TurboKristy.com  and order your Shakeology today.    If you ONLY want 3 days supply for the Cleanse, let me know and I can help you out.  A 3-day supply including a FREE Shaker Cup is $49.50. 

Read what makes this cleanse effective and different from other cleanses on the market below. At the bottom of this page there is a link so you can read what the 3 days consist of. 

The Cleanse
I like to call the Shakeology 3-Day Cleanse a "performance cleanse." This is because it was designed to be done with a workout program. Let's take a look at how this differs from other cleanses and how to tailor it to your needs.

First of all, it's not a true cleanse. It's a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it's like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on end—swilling a strange concoction of lemons and maple syrup.

The Shakeology cleanse is nothing like that. Depending on how you decide to do it, you'll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per se—it's nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you're after is not weight loss—though it will likely occur—but for your body to be running more efficiently. This should make you feel lighter and more energetic, even though you're doing an exercise program.

How It Works
Your eating structure doesn't change. You still eat every few hours while you're awake. Each meal should have a balance of proteins, carbohydrates, fats, and fiber. And while you're not eating as much food as you'd normally eat, your calorie-to-nutrient ratio is extremely high. This means that you shouldn't restrict the actual nutrients you're getting by too much, so activity can continue as normal.

We recommend you try to keep your shakes to just Shakeology. Adding fruits of any kind, or seeds (for fat and fiber), or the Shakeology Fiber supplement, can and should be done as you see fit.

Ditto for your one solid meal—a salad. As we all know from any salad bar, the definition of salad can be varied. The goal of the salad in the plan is to keep your calories coming from natural sources (no artificial ingredients should be added, including artificial salad dressing). Aside from that, you can add ingredients as necessary. Keep your meat intake to four ounces or less, but add veggies, seeds, nuts, fruits, and legumes in quantities to satiate you.

The goal of the Shakeology 3-Day Cleanse is to optimize your performance. You want to eat enough to fuel your day AND your workout. The foods you're eating are so high in fiber and nutrients that it's virtually impossible to overeat. You'll be consuming so much fiber, along with enzymes and digestive aids, that your body's ability to flush excess foods quickly will be at its peak.

What to Drink
Water, of course, is recommended in quantity. This is vital to any cleanse, because one of your goals is to bring your hydration into homeostasis. When your electrolytes are out of balance—the main problem we have is salt—you often retain water outside of your cells. This situation, which we refer to as retaining water, is cured by drinking more water. As the excess salts are diffused, your body begins to hydrate your cells (using sodium as it should be used) and flush the water held outside the cells. So, oddly enough, you drink water to eliminate water retention.

Sodas, alcohols, juices, etc., should be eliminated entirely during a cleanse. Coffee and tea, which are diuretics, should be minimized at the very least and eliminated if possible. Again, performance is the key, so if you need a cup of Joe as a pick-me-up, go ahead. Just use only as needed, and don't use additives. Eliminating sugar and chemicals is vital. However, do not use energy drinks or soda for this purpose, including the ones with artificial sweeteners. Coffee drinkers may find that switching to black tea during a cleanse will give you the energy you're looking for with less upset. Coffee's acidic nature can heighten the effects in a negative way during your cleanse.

Why You Won't Lose Weight
I should say why you might not lose weight, but I wanted to get your attention. Most people will lose some weight during a cleanse, but that is not the goal. Those with a lot of undigested gunk in their systems will lose weight as it's flushed out. Those of you who are properly hydrated and already eat well are less likely to lose. For those of you who need to lose weight, take heart: you are setting up your system to use nutrients more efficiently and improving your ability to lose weight through structured diet and exercise. So while you may not lose much on the cleanse, you'll be more prepared to lose weight later.

Another reason why we don't always lose weight on cleanses is due to a stress hormone called cortisol. Restricting calories is stressful to the body, and it reacts by releasing cortisol. Cortisol is performance-enhancing in the short term, but if you somehow keep your body stressed for long periods, it creates havoc in your system and can cause you to doggedly hang onto weight in a type of survival mode. We don't want this to occur, which is one reason the Shakeology 3-Day Cleanse is short. It's important not to remain in a highly calorie-deficient state for long periods of time, especially when you are trying to exercise hard.

View the entire Shakeology 3-Day Cleanse regimen here >> 

What Do You Get When Ordering P90X2?

 Pre-Order Begins Sept 1st!

 P90X2 available in either DVD or Blu-Ray formats!

If you place your Pre-Order through www.TurboKristy.com anytime September 1st - 5th you will get 2 additional workout videos FREE, shipping and handling FREE, and GUARANTEED delivery by Christmas!! Just in time to start the program for the new year!!

Base Kit

With the Deluxe kit, you will get everything in the Base Kit plus 2 additional DVDs; VSculpt and X2 Chest & Shoulders & Tris.  You’ll also get the foam roller, stability ball and 2-8 lb. medicine balls
The price of the DVD package is $239.85 the price of the Blu-Ray is $299.85, for pre-orders S&H is free!

With the Ultimate kit, you will get everything in the Deluxe Kit plus the rumble roller and Tony Horton Power Stands.  The price of the DVD package is $299.85 the price of the Blu-Ray package is $359.85, for pre-orders S&H is free!

Interested in learning how YOU can save 25% by signing up for a coach membership?  Email me at: kford924@gmail.com for more information or click COACH to get started!

P90X2 Preview - P.A.P Lower Workout

P90X2 Preview - P.A.P Upper Workout

Power Yogurt for One

This protein packed snack is perfect for when you need something to eat in a hurry.  Mixing up the fruits will give you variety in flavor.

Ingredients:

1/2 cup plain low-fat yogurt
1 scoop whey protein powder, flavor of choice (to really step it up and use a scoop of Shakeology)
1/3 cup strawberry slices
1 tsp flaxseed oil (or ground flaxseed)
1/2 tsp cinnamon

Instructions:

Place all ingredients in a bowl and mix until protein powder is thoroughly blended in.

Nutrition:

Calories 240, Total Fat 7.5g, Sat. Fat 2g, Carbs 19g, Fiber 2g, Sugars 11g, Protein 27g, Sodium 86mg, Cholesterol 7mg

From the Best of Clean Eating Cookbook.

Thought for the Day!

This is your life. If you are not who you want to be, change it! It won’t be easy and it may take some time, but surround yourself with people who love and support you and go for it! No regrets! Only you dwell on your failures. Good luck and remember the inner strength you’ll achieve from adopting a healthy lifestyle far supersedes anything physical.  – Jamie Eason

Shaun T's Insanity: The Asylum Back to Core Day 8!

Make an Impact on Your Life With Chalene Johnson's 30 Day Challenge

I believe that there is more to being fit than just fitting into a pair of skinny jeans or eating a salad every day. To be truly fit you must have a fit life... the whole thing... if one part is not fit, it will affect the other parts of your life, even those you share your life with. Here is a FREE 30 day program put together by Chalene Johnson, that if you follow, will change your life in just 30 days...


What do you have to lose??

30 Days to a new you. Go into May with focus and determination, come out of it with a game plan for life. You only have until April 30th to get in on the next 30day challenge. NOW is your time. http://30daypush.com/

It's Time for the 3rd Annual Eat Clean Diet Makeover Challenge!!

It is time for the Eat Clean Diet® Makeover Challenge!  This is an AWESOME opportunity for you if you have used the Eat Clean Diet® to lose weight and increase your health!  I have been trying to incorporate The Eat Clean Diet® principles into my own personal nutrition plan more and more. In fact, one of my favorite recipe books is The Best of Clean Eating® from the Editors of Clean Eating Magazine®, which is of course published by Robert Kennedy, Tosca Reno's husband!  And most everyone interested in nutrition and fitness know who that dynamic duo is.  My understanding of the contest rules is that submissions run from June 29, 2011 through July 28, 2011.  So here's the good news... YOU still have time to significantly improve your level of fitness and your waistline between now and then.  If you are interested in using this contest as a catalyst to set some REAL goals for yourself, read the instructions for the 3rd Annual Eat Clean Diet® Makeover Challenge to find out what measurements you should be tracking and photos you need to take.  If you don't have a current workout program that will get you the results you are looking for in that amount of time, (a full 3 months from today would still leave a week before the submissions deadline) let me know.  There are several Beachbody™ programs I would recommend, and if followed correctly, will give you the transformation you are looking for in just 90 days or less.  In fact, I am sure you have heard of P90X® and possibly Insanity® or TurboFire®, but there are even more, not to mention the super-food protein meal replacement, Shakeology®.  Of course you would have me as your own personal fitness consultant to help you along the way.  So what is stopping you?  Write down your goals, email them to me for some accountability and lets get you on the way to a healthier, happier, more FIT life!