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What Is FIRE AND FLOW?
FIRE AND FLOW is a 4-week programme designed to bring more balance and joy into your life while helping you get in great shape.
For just 25–30 minutes a day, six days a week, you’ll alternate between Jericho’s intense FIRE workouts and Elise’s stress-reducing restorative FLOW sessions.
This allows you to go hard, but at the same time have plenty of time to help you recover and rejuvenate. Jericho and Elise want you to work out, not burn out.
You’ll also be showing yourself some major love with the FIRE AND FLOW 4-Week Journal.
Filled with 5-minute self-care prompts and a handy habit tracker, the journal is part inspiration, part creator of healthy routines.
By the end of the programme, Jericho and Elise will help train your body to be active, as well as help train your mind to embrace new opportunities, release anxiety, and quiet the self-judgment.
What Kinds of Workouts Are Featured in FIRE AND FLOW?
Each week, Jericho will dial-up three FIRE routines that emphasise metabolic conditioning and help increase metabolism.
Her energetic approach to this kind of strength and cardio training will help you sculpt lean muscle, torch calories, and carve out more definition.
The full-body workouts are both powerful and inclusive — a reflection of her ability to inspire others to tap into their full potential.
On alternating days, Elise will lead you through three weekly FLOW workouts, which emphasise active recovery, restorative mobility, stability, and core strength.
She gracefully guides you through a series of slow and controlled movements that challenge you physically, while providing the mindfulness that helps you release tension in your body and relax your mind.
It’s the perfect exercise to help relieve stress.
To keep you refreshed, you also get one full rest day each week.
FIRE AND FLOW is designed to work for any fitness level. On-screen you’ll see a modifier who displays the version of each move, and an intensifier who displays the more intense version of each move, which helps you push past stubborn workout plateaus.
This way, you can succeed with the programme no matter where you’re starting from.
How Does Nutrition Fit Into FIRE AND FLOW?
We’re here to be good to ourselves. That means feeding our bodies with wholesome nutrients — but without feeling deprived.
Millions of people have reached for these programmes looking to support their weight-loss goals.
A healthy, balanced diet like what you’ll find in 2B Mindset or Portion Fix helps keep your energy levels steady.
Use the Find Your Programme Tool to see which nutrition plan fits your lifestyle the best.
Now, upon your new nutritional foundation, you can build a few things that can make a positive difference in how you feel day-to-day.
An easy shift in your routine is to drink Shakeology.*
It’s a superfood nutrition shake that’s designed to help support healthy energy levels and digestion — all good things when you’re embracing a more balanced lifestyle.
To get the most out of your FIRE AND FLOW workouts, you can always pre-game with Beachbody Performance Energize.*
The caffeine from green tea helps you get going and the beta-alanine can help make workouts feel easier by improving endurance.
FIRE AND FLOW is designed to not only challenge your mind and body but also inspire you.
If you ever struggle with post-workout muscle soreness or just want to help your body recover faster, reach for Beachbody Performance Recover.*
It gives your muscles essential nutrients to help promote muscle synthesis and manage exercise-induced muscle soreness after a glorious sweat sesh.
*Not all products/flavors may be available in your market.
What Equipment Do I Need for FIRE AND FLOW?
At various points in the programme, you’ll need light, medium, and heavy dumbbells, as well as resistance loops.
A yoga mat is recommended, but totally optional.