Phase 4 Fitness
It’s time to take control of your health. Whether you want to lose weight, tone up, or live a heal
09/01/2024
Today is the LAST day of January!!! 😱Where is the time going? 🤯 Are you still following your New Year's Resolutions?
Don't give up!! Let me help you nail those goals 💪 You can do it 🤩 Check out my nutrition and fitness services @ Phase4fit.com
https://www.phase4fit.com/shop
OR message to set up a FREE consultation 🙌
[email protected]
Only 9 days left in January!! This year is already flying by...are you on track with your fitness goals?
Join me in my FREE private FB group Danielle's Fit Life and get motivated to reach your health and wellness goals 💪
Week #2 of the new year. Are you on track to crush your goals? NO MORE EXCUSES!! Now is the time to take control and achieve your health goals.
Phase 4 Fitness offers:
In person and virtual training options 💪
Nutrition coaching and meal plans 🥦
Need help with:
✅Motivation
✅Encouragement
✅Accountability
Let me help you!! Check out my page and contact me for a FREE consultation. What are you waiting for?
04/01/2023
Follow Phase 4 Fitness on Instagram
03/01/2023
Let's tackle those fitness goals together 💪
Phase 4 Fitness is offering virtual training
Package includes 2 workouts per week delivered through the Trainerize app (free download for clients). Through the app, clients gain access to:
24/7 messaging with trainer
Customized progress tracking of workouts and habit tracker
Food logging
Sync with Fitbit, Apple Watch, Garmin or MyFitnessPal
Can add meal planning OR nutrition coaching at additional fee
Free virtual consultation to get started. https://www.phase4fit.com/contact-us
2023 is the year to take control. Get fit and be healthy 💪🍎🥦
Phase 4 Fitness offers In person and virtual training options as well as nutrition coaching. Free consultations available!!
Message for more info or check it out 👇
New for 2023 Virtual Nutrition Coaching 🍎
Looking to change your eating habits but don't know where to begin?
Need accountability for your food logging and meal tracking?
Confused about what you should be eating before and after working out?
Need help with meal planning and prepping?
Want to focus on organizing your fridge, freezer and pantry?
Looking for quick, easy and healthy recipes?
My 90 day Nutrition Coaching startup is just what you need!!
Includes:
- 45 minute virtual kickstart planning session
- 30 minute virtual skills building session
- 30 minutes virtual healthy home reset session
- Weekly check ins
- 24/7 messaging with health coach
- Nutrition goals and habits tracking including macro splits via Trainerize app (free to download for clients) *syncs with Fitbit, Garmin, Applewatch and MyFitnessPal
- Health coach assisted meal planning
- Lots of great recipes
Message for more info or email [email protected]
November Stress Reduction Challenge
DAY 30: TREAT YOURSELF
Take a moment today and treat yourself. Whether it's allowing yourself to curl up with a good book, enjoy your favorite dessert or doing something just for fun. You deserve it today!!
November Stress Reduction Challenge
DAY 29: CHANGE YOUR ROUTINE
Drive a new way home. Take a break at a different time than usual. Change your routine to see the world differently.
November Stress Reduction Challenge
DAY 28: EXERCISE
Want to improve your mood, boost your brain function, and sleep better tonight? Time to exercise. We know you’re juggling a busy schedule, but take a few minutes today to get your body moving. Even if it's just a walk around the block.
November Stress Reduction Challenge
DAY 27: TAKE A SPA LIKE BATH
Nothing says “stress relief” like a luxurious bath. Treat yourself to a spa experience at home:
Put away any bathroom clutter so your view is spa-worthy.
Light a candle.
Play your favorite relaxing music.
Create your own version of a bath bomb: Mix three drops of lavender essential oil with a tablespoon of coconut oil. Run the bath, then stir in the essential oil mixture.
November Stress Reduction Challege
DAY 26: ENGAGE IN YOUR SPIRITUAL SIDE
Nurturing your spiritual side can relieve stress and give you a greater sense of purpose. Try one of these activities today:
Go to church or view a virtual church service.
Read an inspirational quote.
Meditate
November Stress Reduction Challenge
DAY 25: TAKE TIME FOR YOU
Set aside 15-30 minutes today just for you. Relax, go for a walk or read a book. 🤗
November Stress Reduction Challenge
DAY 24: REFLECT
Happy Thanksgiving 🦃
Take a moment to reflect on your blessings today.
23/11/2022
Looking for some guidance and accountability with your nutrition during the holidays?
Join me for the No Holiday Weight Gain Challenge starting on Thanksgiving and running through December 29th
3 daily tasks/goals to help keep you on track during the most difficult time of the year for eating right
Runs through my FREE MyCoach app and only costs $22
Sign up today
No Holiday Weight Gain Challenge Take on this challenge to maintain through the holidays. The challenge runs from November 24 through December 29. The challenge provides accountability, mindfulness, and community during the holidays. Challenge is managed through the My Coach app.
November Stress Reduction Challenge
DAY 23: PRACTICE DEEP BREATHING
Take in a slow, deep, long breath counting to 5. Release as much of the air as you can. Repeat 3-4 times, twice today.
November Stress Reduction Challenge
DAY 21: PRACTICE MINDFUL EATING
Have one meal where you are eating while doing nothing else. Savor the flavors
November Stress Reduction Challenge
DAY 21: Appreciate yourself 🥳
Choose one thing you like about your life or yourself and write it down. Look at it often as a reminder to appreciate yourself.
November Stress Reduction Challenge
DAY 20: Get 8 hours of sleep 😴
Try going to bed earlier tonight. Try meditation, stretching or deep breathing before bed to improve sleep quality.
Take note of how you feel in the morning 🌞
November Stress Reduction Challenge
DAY 19: BE IN THE MOMENT
Try not to multitask. Sometimes it's more beneficial to focus on one task at a time.
November Stress Reduction Challenge
DAY 18: STAY HYDRATED
Drink your water today!!
Why is water important? The body utilizes water in many different ways.
- Moistens tissues such as those in mouth, eyes and nose
- Regulates body temperatures
- Protects body organs and tissues
- Lubricates joints
- Helps prevent constipation
- Lessens the burden on the kidneys and liver by flushing out waste products
- Carries nutrients and oxygen to cells
- Helps dissolve minerals & other nutrients to make them accessible to the body
The ultimate goal is 1/2 of your body weight in ounces.
Grab your refillable water bottle and get started 🫗
November Stress Reduction Challenge
DAY 17: DESTRESS WITH YOUR PET
Spending time with your pet can decrease your stress hormones and improve your mood. Today, build some extra time to bond with your furry friend.
16/11/2022
November Stress Reduction Challenge
DAY 16: COLOR
Coloring can help you focus on the moment, which relaxes your brain and relieves anxiety.
FREE templates:
November Stress Reduction Challenge
DAY 15: CONNECT WITH NATURE
Enjoying the great outdoors has real benefits. One study found that “people who spent two hours a week or more outdoors reported being in better health and having a greater sense of well-being than people who didn’t get out at all.” You don’t have to schedule a hiking trip to connect with nature:
Spread a beach blanket in your backyard and soak up some sunshine. Be mindful: Note the sounds of birds and squirrels, the color of butterflies and flowers, the feeling of the blanket under your fingers.
No backyard? No problem. Go for a walk and observe the nature you pass.
14/11/2022
Looking for some guidance and accountability with your nutrition during the holidays?
Join me for the No Holiday Weight Gain Challenge starting on Thanksgiving and running through December 29th
3 daily tasks/goals to help keep you on track during the most difficult time of the year for eating right
Runs through my FREE MyCoach app and only costs $22
Sign up today
No Holiday Weight Gain Challenge Take on this challenge to maintain through the holidays. The challenge runs from November 24 through December 29. The challenge provides accountability, mindfulness, and community during the holidays. Challenge is managed through the My Coach app.
November Stress Reduction Challenge
DAY 14: EMBRACE SCENT
Incorporate soothing scents into your day. Studies have shown that lavender can be calming but we each have scents that we personally respond to that sparks a feeling or memory.
A few suggestions:
Rub essential oils or other calming fragrances on your wrist.
Place a bar of lavender soap on your desk, within easy reach, to inhale whenever deadlines loom and children start screaming.
Raid your holiday box and light a candle that reminds you of happy times.
Dab vanilla extract on a cotton ball and set it on your desk.
November Stress Reduction Challenge
DAY 13: JOURNAL
Spend some time journaling today. Place your thoughts on paper. Seeing your thoughts on paper can help alleviate stress and bring order into your life.
November Stress Reduction Challenge
DAY 12: DO 30 MINUTES OF ACTIVITY
Perform 30 minutes of physical activity today. You can break this up into 3 10 minute sessions.