All about Fire & Flow

Hey girl! Let’s talk about Fire & Flow! This blog post is a little on the longer side, but I want you to have ALL the info, so let’s jump in!

If you’re anything like me — you are juggling a lot of things. Wife, mom, business owner, smaller group leader — we all have different things we are doing out best to steward with excellence and intentionality. With everything happening, it can be easy to get burned out.

But your workout & health routine shouldn’t be adding stress to your life… it should be used to help keep you from burn out!

This program is specifically created to help you do just that! It’s only 30 minutes a day, 6 days a week — and designed to help you care for your body in a way that brings balance and restoration to help you avoid over fatigue and burn out.

Let’s dive into a few details, shall we?!

You can check out a little about the program here:

Want to try out a sample? You can do so here

Sample workout:

The image below goes over all the details and I will cover them below!


Jericho & Elise worked together to bring you FIRE & FLOW to help take out the stress of getting healthy & fit to help you get fit

physically and mentally.

6 days a week, 25-30 minutes a day, 1 rest day each week for 4 weeks

This unique workout program alternated between high-intensity FIRE days with Jericho and no-impact FLOW days with Elise designed to help you push

hard but recover fully with alternating days.

You’ll tap into a mental & emotional health with this program as well with a 4 week Journal with daily 5 minute self-care prompts. Fill it out

each day to help give your mental health a boost while you find balance in your overall health.

What equipment is required?

You’ll need light, medium, and heavy dumbbells, as well as resistance loops for FIRE & FLOW. For the optional cycling workouts, you’ll need a stationary bike (NOT required)

What is the nutrition plan like?

Jericho & Elise recommend following either 2B Mindset or Portion Fix, two proven nutrition programs that have helped millions reach their weight-loss goals. No complicated calorie-counting, deprivation, or complex meal planning is required, and you get access to BOTH programs when you sign up with a Total Solution Pack + 30 Day BODi access! Not sure which program is for you? We will work together to talk goals and can also use the “Find Your Program Tool” to see which is best for you.

What support will I have?

I cannot wait to start this test group with you! Fire & Flow is about finding time to

be good to yourself despite all the craziness going on in life — sp it’s great for any season of life you find yourself in! My groups are on our own app, so you don’t get distracted by social media – plus you can track your workouts and progress right in the app!

Each week I will upload new meal plans and each day we will check in with each other, motivate and inspire! It is a great place to answer questions, brainstorm, and just enjoy the community! This is the perfect workout for this season!

What packages are there? (*Please note — these are ANNUAL prices, no monthly fees are required)

Ready to choose? Fill out this order form

This form will not charge you, it is just so I can create your order when they are available! If you change your mind after filling out the form, feel free to fill it out again! I will create an order for you based on the last time you fill it out!

Ok, let’s do this! It’s time to commit and make yourself a priority!

Please reply to this email with any questions you might have!


With JOY,


Caroline Foster



May 26, 2022

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