October 13, 2017

Freaky FIA Friday the 13th

Thanks for working out with me on this misty Friday morning! It was SCARILY fun!   Warm-up: 10 cherry pickers in cadence, 10 windmills in cadence,10 […]
October 6, 2017


Happy Friday FIA Friends! This morning we had a small but mighty group in Rock Hill.  With a hard week behind us we warmed up with Some […]
October 4, 2017

BB: Divas prepare to Speed for Need at the Hopebuilders 5K

On Tuesday, 15 pax ventured to AG Middle School to train with the Speed for Need chariots, which we’ll push at the Hopebuilders 5K race on […]
October 4, 2017

Should have brought the Nerf Darts…

Well, that was a tough one! It always looks good on paper.  I hope everybody left feeling like they conquered the world. I ended up experiencing […]
September 29, 2017

FIA FRIDAY: Circle of Life

Thanks ladies for coming out. to honor God through taking care of your bodies. “you were bought at a price. Therefore honor God with your bodies.” […]
September 27, 2017


We got tore up from the floor up this Wednesday morning in Rock Hill – gotcha! We started our work out on the mat (the floor) […]
September 25, 2017

Ballet Strength

We did something a bit different and did a ballet inspired workout to stretch and strengthen.   Ballet Barre  Plie in 1st position to grand plie, […]
September 25, 2017

Tag Teamin’ Monday

Bulldog and I teamed up for a last minute co-Q and came up with a Monday morning partner workout. Warm Up: 15 Windmills, 15 Arm Circles, 15 […]
September 18, 2017

Strong is beautiful

We started our Monday off right with 22 strong, including 1 FNG. I took this workout from Beachbody’s Core de Force- Dynamic Strength. *Disclaimer* I take […]
September 16, 2017

Fall in Line

Fall is here!  Yay!  I was in an all-together kind of mood so we did pretty much everything in cadence today! Warm-up 15 IC (in cadence) […]
September 13, 2017

Liquid Awesome…

What an amazing morning for a workout!  The temperatures were PERFECT!  We had 13 amazing ladies show up and give it their all for a lovely […]
September 11, 2017


Today we met under windy but luckily not too rainy conditions to give our bodies a good workout and to set our minds at ease. WARM […]