Souls on Fire Holistic Health & Wellness

Souls on Fire Holistic Health & Wellness Helping women build healthier lives & muscle so they can thrive MIND|BODY|SOUL

Went out last night, got fancy, and had a fab dinnerThe Try-OnThe Before The DuringThe DinnerThe AfterSometimes it feels...
06/15/2026

Went out last night, got fancy, and had a fab dinner

The Try-On
The Before
The During
The Dinner
The After

Sometimes it feels good to put on a new dress, do a little more makeup than my normal 3 minute routine, and go out to yummy dinner.

Finding balance can be really hard, but being intentional with your time, including free-time, is so beneficial.

💘Make the reservation, buy the dress, eat the good food!

We outside, Yiannis Wine & Food, Women’s health, Strength training, fitness motivation, Nutrition, body transformation, body recomposition, Virginia Beach Gym, Online coach, weekend vibes

06/12/2026

Weekend Warrior & Recomp Goals

SIS, You kill it during the week: Meal prep, eating your healthy meals, staying hydrated, putting the work in the gym. Winning alll week long!

Friday evening rolls around, and it’s game on, go buck wild🤠, party like it’s 1999. Goals, what goals?! It’s just 2-2.5 days of “living a little.”

Having a free-for-all for an entire weekend will slow and inhibit your progress.

✖️A two day free-for-all of eating could calorically exceed the
combined 5 days of healthful meals

✖️Alcohol🟰Empty Calories. There is no nutritional benefit to
alcohol. It’s not that you can’t have it, but if a glass of wine
averages 130 calories and a beer 150 calories, those empty
calories can add up quickly with multiple drinks.

✖️ It’s not 5 days ON and 2 days OFF when working towards
body recomposition goals. Under eating on the weekends
can also stall progress by signaling to your metabolism to
slow down which your body will then need to readjust to
once you get back to your balanced meals.

Listen, life is about ⚖️balance. You can go out to dinner and have whatever you want on the menu, have a dessert, have a drink or two and still reach your body recomposition goals. But you still need to prioritize protein and eat healthfully the rest of the weekend.

Women’s health, Strength training, fitness motivation, fitness, Nutrition, body transformation, body recomposition, Virginia Beach Gym, Online coach, Weekend vibes

06/01/2026

There was a time in my life where I definitely could not do one pull-up, much less multiple. It seemed like an impossible goal.

🎯The only goals that are impossible are the ones that you give up on or never pursue.

I went from not being able to do one pull-up to now doing them for multiple sets throughout my back routine to challenge myself at different points of fatigue.

It may take months or years to get there but anything is possible when you are consistent and put in the work.

Women’s health, Strength training, fitness motivation, Nutrition, body transformation, body recomposition, Virginia Beach Gym, Online coach, Never Give Up

05/29/2026

Unpopular POV: Your goals aren’t on vacation because you are

I love training while I’m on vacation, working out in new gyms and using different equipment. Sometimes you can find machines that aren’t made anymore that challenge your muscles in such a different way.

My body is capable of training so I feel like it’s a privilege to train.

Goals don’t take a vacation just because you’re physically on vacation.

Women’s health, Strength training, fitness motivation, Nutrition, body transformation, body recomposition, Virginia Beach Gym, Online coach, Hammerheads Gym, Outer Banks, No Excuses

That’s What She Said:➕Asking for a killer workout ➕Spicing from the heart➕Creativity flowing➕Core strength ➕Rocking shor...
05/26/2026

That’s What She Said:

➕Asking for a killer workout
➕Spicing from the heart
➕Creativity flowing
➕Core strength
➕Rocking shorts
➕Muscles developing
➕Adventure trips
➕Finding a place to train
➕Confidence high

These ladies are on 🔥 this month!

Women’s health, Nutrition, Strength training, fitness motivation, body transformation, body recomposition, personal trainer, Virginia Beach Gym, Online coach

I catch myself before I say, “Mrs. Earl” every week we have a virtual session. Mrs. Cynthia Earl is the kind of woman an...
05/18/2026

I catch myself before I say, “Mrs. Earl” every week we have a virtual session. Mrs. Cynthia Earl is the kind of woman and teacher you pray you have in school. Intelligent, witty, compassionate, and she deeply and genuinely cares for her students. She was my Business Management
and Fashion Merchandising teacher and she led and mentored me through DECA.

She believed in and supported me then and in a full circle moment for me, she has allowed me to support her on her health and wellness journey. I feel like there aren’t words to describe what an honor it is to have this opportunity.

Cynthia (using her first name feels so wrong!) has had several challenges and even a surgery while on her health journey, but she has been so dedicated to making lifestyle and physical movement changes. She has also reminded me that I left my presentation outfit at home when we traveled for a DECA competition 🤦🏼‍♀️…her memory is like a steel trap!!

I am so proud of your progress and so grateful to support you even a fraction of how you have supported me🩷

Women’s health, Strength training, fitness motivation, Nutrition, body transformation, body recomposition, Virginia Beach Gym, Online coach, Warwick High School

They put the SISTER in Soul Sister Circuit and made it a legit family affair! It was awesome to see Erica & Amanda worko...
05/13/2026

They put the SISTER in Soul Sister Circuit and made it a legit family affair!

It was awesome to see Erica & Amanda workout together and push each other. There may have been some healthy competition and smack talkin’ going on❤️‍🔥

🗓️Soul Sister Circuit is every Wednesday at 6pm and the 2nd Saturday of each month at 9am

Women’s health,Nutrition,Strength training,fitness motivation,Virginia Beach,Virginia beach gym

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1328 N Great Neck Road Suite 105
Virginia Beach, VA
23454

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