HOPE

HOPE COME AND BE FIT Health and wellness for the mind, spirit and soul

๐๐ž ๐ญ๐ก๐ž ๐Ž๐œ๐ž๐š๐ง. ๐๐จ๐ญ ๐ญ๐ก๐ž ๐๐ฎ๐๐๐ฅ๐ž.A monk once said something that stopped me in my tracks."Be the ocean, not the puddle."I co...
08/09/2026

๐๐ž ๐ญ๐ก๐ž ๐Ž๐œ๐ž๐š๐ง. ๐๐จ๐ญ ๐ญ๐ก๐ž ๐๐ฎ๐๐๐ฅ๐ž.
A monk once said something that stopped me in my tracks.
"Be the ocean, not the puddle."

I couldn't stop thinking about it.
When you step into a puddle, everything scatters.
The surface is disturbed.

The water splashes in every direction.
But when you step into the ocean...
The ocean doesn't lose itself.
It receives the wave...
Then returns to its stillness.

How often do we allow one comment...
one disappointment...
one difficult season...
to become our entire identity?

๐‡๐ž๐š๐ฅ๐ข๐ง๐  ๐ข๐ฌ๐ง'๐ญ ๐š๐›๐จ๐ฎ๐ญ ๐›๐ž๐œ๐จ๐ฆ๐ข๐ง๐  ๐ฎ๐ง๐š๐Ÿ๐Ÿ๐ž๐œ๐ญ๐ž๐.
๐ˆ๐ญ'๐ฌ ๐š๐›๐จ๐ฎ๐ญ ๐›๐ž๐œ๐จ๐ฆ๐ข๐ง๐  ๐ฌ๐จ ๐ซ๐จ๐จ๐ญ๐ž๐ ๐ญ๐ก๐š๐ญ ๐ฒ๐จ๐ฎ ๐ซ๐ž๐ญ๐ฎ๐ซ๐ง ๐ญ๐จ ๐ฉ๐ž๐š๐œ๐ž.

That is what I hope every woman discovers in Costa Rica.
Not a new version of herself...
But the woman she has always been beneath the noise.
If you've been living like the puddle...

Perhaps it's time to remember you were created to be the ocean.
๐‚๐จ๐ฆ๐ž ๐ก๐จ๐ฆ๐ž ๐ญ๐จ ๐ฒ๐จ๐ฎ๐ซ๐ฌ๐ž๐ฅ๐Ÿ.

๐ŸŒฟ Rooted & Grounded Women's Retreat
๐Ÿ“ Costa Rica | November 1โ€“8, 2026
๐˜๐จ๐ฎ๐ซ ๐ง๐ž๐ฑ๐ญ ๐ฐ๐š๐ฏ๐ž ๐๐จ๐ž๐ฌ๐ง'๐ญ ๐ก๐š๐ฏ๐ž ๐ญ๐จ ๐๐ž๐Ÿ๐ข๐ง๐ž ๐ฒ๐จ๐ฎ.
โœจ www.fabbodycostarica.com/retreat
'sRetreat

Hey everyone! Are you trying to cut back on alcohol consumption but finding it difficult? Check out this fantastic blog ...
10/28/2024

Hey everyone! Are you trying to cut back on alcohol consumption but finding it difficult? Check out this fantastic blog post by Jackie Moncada at Kickoff for some helpful tips and strategies on how to stop drinking alcohol: https://www.trainwithkickoff.com/code/LorraineFletcher-u7a3cboz

As a remote personal trainer, I know that a healthy lifestyle goes beyond just exercise and nutrition. It also includes making smart choices, such as reducing alcohol intake. If you're looking to improve your overall health and wellness, this article is a great place to start! And if you need personalized assistance in achieving your fitness goals, feel free to message me. Let's work together towards a healthier you! ๐ŸŒŸ๐Ÿ’ช

Indulge in a balanced and flavorful meal with this PB & J Cottage Cheese Bowl recipe. Whether you enjoy it for breakfast...
10/27/2024

Indulge in a balanced and flavorful meal with this PB & J Cottage Cheese Bowl recipe. Whether you enjoy it for breakfast, as a snack, or even dessert, this vegetarian dish is a delicious way to start your day or satisfy your cravings. Stay tuned for the full recipe image!

PB & J COTTAGE CHEESE BOWL (1 serving)
1/2 cup low-fat cottage cheese
1/4 cup rolled oats
1 tbsp jam/jelly
1 tbsp almond butter, unsalted

Directions:
โžก๏ธ Add all ingredients together and enjoy! Great for packing ahead of time to grab and go!

Get personalized recipe recommendations, workout plans, and daily accountability when you train with me:
https://www.trainwithkickoff.com/code/LorraineFletcher-6yvdx906

Hey everyone! ๐Ÿ’ซ Struggling to stick to a diet and reach your health goals? Remember, progress, not perfection, is the ke...
10/26/2024

Hey everyone! ๐Ÿ’ซ Struggling to stick to a diet and reach your health goals? Remember, progress, not perfection, is the key to success on your wellness journey. Our friend Alexandra Ginos at Kickoff has penned an inspiring blog post on this very topic that I know will uplift and motivate you: https://www.trainwithkickoff.com/code/LorraineFletcher-4oiselrf

As a remote personal trainer, I'm here to remind you that every positive step you take towards a healthier lifestyle matters. Let's work together to overcome obstacles, stay motivated, and create sustainable habits that lead to lasting change. If you're ready to transform your health and fitness, reach out to me today. Together, we can turn your goals into reality. ๐Ÿ’ชโœจ

Looking for a quick, delicious, and balanced meal idea? Try this Simple Avocado Toast recipe โ€“ perfect for breakfast or ...
10/25/2024

Looking for a quick, delicious, and balanced meal idea? Try this Simple Avocado Toast recipe โ€“ perfect for breakfast or a satisfying snack. With whole wheat bread and creamy avocado, this vegetarian and vegan option is sure to become a staple in your meal rotation. Stay tuned for the recipe picture!

SIMPLE AVOCADO TOAST (1 serving)
1 medium whole wheat bread (dave's killer bread is great!)
1/2 medium avocado

Directions:
โžก๏ธ Toast bread to your preference.
โžก๏ธ Slice avocado into thin slices and place on top of your toast . Add any seasoning of your choice!

Get personalized recipe recommendations, workout plans, and daily accountability when you train with me:
https://www.trainwithkickoff.com/code/LorraineFletcher-6yvdx906

Looking for a flavorful and balanced meal option that's low in carbs and sugar? Try our Roasted Italian Sausage and Mini...
10/23/2024

Looking for a flavorful and balanced meal option that's low in carbs and sugar? Try our Roasted Italian Sausage and Mini Peppers Sheet Pan Meal! This dish is not only suitable for lunch or dinner, but it's also easy to prepare. Stay tuned for the recipe and get ready to enjoy a delicious and healthy meal.

ROASTED ITALIAN SAUSAGE AND MINI PEPPERS SHEET PAN MEAL (5 servings)
1 lbs bell pepper
1 tbsp olive oil
1 1/2 tsp balsamic vinegar
1 tsp sea salt
1 tsp black pepper
1 lbs turkey italian sausage
1 cup red onion

Directions:
โžก๏ธ Preheat oven to 400F. Brush a sheet pan with olive oil.

โžก๏ธ Cut each sausage into bite size pieces at a diagonal angle. Put the sausage on the sheet pan, put into the oven, and roast 15 minutes.

โžก๏ธ While sausage cooks, cut sweet mini peppers into half lengthwise. Use a sharp spoon to scrape away the seeds and membranes from the insides of each pepper half.
โžก๏ธ Dice up onions and add with the peppers
โžก๏ธ Put peppers and onion into a bowl and toss with olive oil and balsamic vinegar.

โžก๏ธ After 15 minutes remove the sheet pan from the oven and turn over each sausage piece. Arrange the peppers among the sausage pieces.

โžก๏ธ Put sheet pan back into the oven and roast 15 minutes more (or slightly longer depending on how well done you like the peppers.
โžก๏ธ Serve hot, drizzled with a little more olive oil and balsamic and sprinkled with Parmesan if desired.

Get personalized recipe recommendations, workout plans, and daily accountability when you train with me:
https://www.trainwithkickoff.com/code/LorraineFletcher-6yvdx906

Hey warriors! Are you ready to conquer your fitness goals and unleash your full potential? It's time to kick your workou...
10/22/2024

Hey warriors! Are you ready to conquer your fitness goals and unleash your full potential? It's time to kick your workout motivation into high gear! ๐Ÿ’ฅ

I'm thrilled to share this empowering blog post by Jackie Moncada at Kickoff that dives deep into boosting your workout motivation: https://www.trainwithkickoff.com/code/LorraineFletcher-jbzim91u This insightful read is sure to ignite the fire within you and propel you towards success!

As a dedicated remote personal trainer, my mission is to inspire and empower you to be the best version of yourself. Let's team up to crush your fitness goals and unleash the powerhouse that lies within. If you're ready to elevate your fitness journey with personalized training and nutrition plans, reach out to me. Together, we'll sculpt the strong, unstoppable warrior that you truly are! ๐Ÿ’ช๐Ÿ”ฅ

Hey friends! Ever wonder if gluten is really as bad as people say? ๐Ÿค” Lisa Andrews MEd at Kickoff has the answers in this...
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Hey friends! Ever wonder if gluten is really as bad as people say? ๐Ÿค” Lisa Andrews MEd at Kickoff has the answers in this eye-opening blog post: https://www.trainwithkickoff.com/code/LorraineFletcher-5t6eegj8

As a remote personal trainer, I understand the importance of making informed choices about what we put into our bodies. This article is a great resource for anyone looking to understand more about gluten and how it affects our health.

If you're on a journey to better health and wellness, let's chat! I'm here to provide personalized workout and nutrition plans to help you reach your fitness goals. Together, we can make your health and fitness dreams a reality! ๐Ÿ‹๏ธโ€โ™‚๏ธ๐Ÿฅ‘

Looking for a tasty and balanced meal that's low in carbs and sugar? Try out our flavorful Spicy Green Beans and Shrimp ...
10/17/2024

Looking for a tasty and balanced meal that's low in carbs and sugar? Try out our flavorful Spicy Green Beans and Shrimp Sheet Pan Meal! This dish is perfect for lunch or dinner and is sure to satisfy your cravings. Stay tuned for the recipe!

SPICY GREEN BEANS AND SHRIMP SHEET PAN MEAL (4 servings)
1 lbs shrimp (frozen or fresh)
2 medium lemon
1 tsp sea salt
2 tbsp olive oil
1 lbs green beans
1 tbsp black pepper
1/2 tsp coriander
1/2 tsp cumin
2 tbsp red pepper flakes

Directions:
โžก๏ธ Preheat oven to 425 F.

Note: If using frozen shrimp that have been thawed, place in a colander in the sink and drain well.
โžก๏ธ Zest the lemons and then squeeze the juice and save for another use (or save the lemons to squeeze on at the table)
โžก๏ธ Toss the shrimp with lemon zest, 2 tablespoons olive oil, 1/2 tsp. salt, and 1/2 tsp. pepper. Let shrimp marinate while you start to cook the beans.
โžก๏ธ Whisk together other 2 tablespoons olive oil, ground coriander, ground cumin, other 1/2 tsp. salt, other 1/2 tsp. pepper, and red pepper flakes. Toss with that mixture seasoning mixture with green beans.
โžก๏ธ Spread beans out in a single layer on the roasting pan and roast the beans for 10 minutes.
โžก๏ธ After 10 minutes tuck shrimp between the beans and roast 6-8 minutes more, until shrimp are still slightly tender and have turned pink.

โžก๏ธ Serve hot, with more lemon juice squeezed on at the table if desired.

Get personalized recipe recommendations, workout plans, and daily accountability when you train with me:
https://www.trainwithkickoff.com/code/LorraineFletcher-6yvdx906

Happy Thanksgiving!!!Energize your day with a burst of flavor and health benefits! These Lemon Turmeric Energy Balls are...
10/14/2024

Happy Thanksgiving!!!
Energize your day with a burst of flavor and health benefits! These Lemon Turmeric Energy Balls are the perfect balance of zesty lemon, warming turmeric, and crunchy almonds. Whether you enjoy them as a side with your morning coffee, a snack to boost your energy mid-afternoon, or a guilt-free dessert, these treats are packed with goodness. Plus, they're low carb and low sugar, so you can satisfy your sweet cravings without the guilt. Let your taste buds journey to India with every bite!

LEMON TURMERIC ENERGY BALLS (24 servings)
12 medium medjool dates
1 cup rolled oats
1/2 cup almonds
1 tbsp chia seeds
4 tbsp fresh lemon juice
1 tsp lemon zest
1 tsp vanilla extract
1 tsp turmeric
1/8 tsp ground black pepper
1/2 cup coconut

Directions:
โžก๏ธ Remove the pits from dates and soak them in hot water for several minutes. When the dates are softened, drain them and place in food processor. Save the water.
โžก๏ธ Add the other ingredients to a food processor and blend until mixture turns into a dough-like consistency. Add 1 tablespoon of water in which you have soaked the dates if the mixture is too dry.
โžก๏ธ With the small spoon scoop the mixture and roll into balls. Roll the balls in shredded coconut and place on the baking sheet.
โžก๏ธ Store energy balls in an airtight container in the refrigerator until serving.

Get personalized recipe recommendations, workout plans, and daily accountability when you train with me:
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Kickoff

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470 CHRYSLER Drive # 17
Brampton, ON
L6S0C1

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