Functional movement: the kind that helps you stand, walk, bend, lift, & move. Every session uses slow, intentional stretching to release tension, increase mobility, and support healthy posture. Modified for any level — seated, standing, or on a mat — with encouragement to listen to your body and go at your own pace. You can expect: improved flexibility and range of motion reduced stiffness in the neck, hips, and back better circulation and relaxation safer, more confident movement in daily life

This 21-Day Basic Training Challenge is the foundation for Kingdom-Fit Woman who is ready to stop quitting on herself and start fighting with discipline, faith, and purpose. This training teaches you how to stand your ground mentally, spiritually, and physically through consistent habits that protect your peace, strengthen your body, and renew your mind. By the end of these 21 days, you will understand that your body is a vessel, your discipline is a shield, and your commitment is an act of love

MONDAY — HOMEROOM (10:00 AM CST) Focus: Organization • Business growth • Accountability Format: Working session + coaching Flow: 1. Wins + check-ins 2. Weekly priorities (business, wellness, faith, finances, family) 3. Guided work block (emails, plans, tasks) 4. “Ask Me Anything” — questions + problem solving 5. Accountability: what you’ll complete before next class Outcome: You start the week organized, calm, and focused.

TUESDAY — NUTRITION Brain health, sugar reset, menopause support, faith + food Course Discussion • Meal planning + grocery strategy • Fasting basics/Daniel Fast for Women • Label reading • Supplements (sleep, energy, gut health) • Food log HEALTH COACHING LAB Goal: Eat smarter • heal the brain • manage menopause • reduce sugar Coaching Moment: members can bring real food logs to review.

Monday PM- Flex Flow Fitness Training MOVEMENT COACHING Goal: Move better • age strong • prevent injury Classes Include: • Flex Flow / Stretch routines • Strength fundamentals • Breathing & Balance • Injury prevention + posture • Weekly challenge check-ins Live Class Replay Available Cameras on for gentle form checks — supportive, never judgmental. Outcome: You move better, hurt less, and feel stronger. Fitness Instructor Trinita Body Rehab Fitness

THURSDAY — WELLNESS + MINDSET Theme: Peace, habits, boundaries, stress, rest Essential Life Lessons to help manage: • Stress + sleep coaching • Self-care rhythms • Decluttering life + home • Breaking excuses + sabotage Includes journaling + reflection time Goal: Peace • discipline • emotional resilience

With the new year fast approaching stay tuned for Bible in a year. Replace your morning car ride , try YouTube Jack Graham Bible in a Year- January Just Start No Excuses for Lack of Faith. I’m excited to share the first book of the new year; Church Girl by Sarita T Lyons *** I encourage and welcome ALL women to participate reading and group discussions. In hopes this offers a level of healing and understanding, support and compassion!

MONEY + LIFE BUSINESS COACHING Stewardship and discipline Class Includes: • Budgeting systems • Legacy & inheritance • Organizing bills + paperwork • Setting financial goals • Business planning + offers • Scheduling your week • Systems that keep life calm Goal: • budgeting + organization • debt payoff strategy • business planning with integrity • purpose, calling, and vision • time stewardship • structure • growth Faithful with little trusted, Trusted with more…

What you can expect: • improved flexibility and range of motion • reduced stiffness in the neck, hips, and back • safer, more confident movement in daily life This is not yoga — it is purposeful, safe stretching designed to support your body and lifestyle. *Health & Spiritual Disclaimer We are here to coach, encourage, and educate.We do not replace your doctor, therapist, pastor, or legal advisor. Seek professional care when needed. Steward your life with maturity.