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Passing the NBC-HWC Exam—The National Board for Health & Wellness Coaching: A Year in the Making

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About a year ago, I began a journey that would culminate in becoming a board-certified health and wellness coach through the NBC-HWC (National Board for Health & Wellness Coaching). This milestone represents more than just passing an exam; it's dedication, persistence, and a genuine desire to help people improve their lives. Here's a look back at the experience and some lessons learned along the way.

NBC-HWC

The Starting Line: Precision Nutrition Level 2

My journey began with the Precision Nutrition Level 2 Master Health Coaching course. This intensive program was a prerequisite for sitting for the NBHWC board exam and elevated my coaching skills. The course challenged me to examine my coaching approach, think critically about client needs, and deepen my understanding of behavior change. With live classes, case studies, and peer-to-peer coaching, I refined my skills further. By the time I graduated the course in April, I felt confident in my ability to coach effectively, but I knew the board exam would require another level of preparation.

Proving My Skills: Mentoring Sessions & The Oral Exam

In the summer I had mentoring sessions with a master coach to help me prepare for the physical skills assessment. June 2024, I faced one of the most nerve-racking parts of the process: the oral exam. This live coaching scenario required me to demonstrate my skills in real time with an instructor acting as a client. I had to think on my feet, apply techniques from the Precision Nutrition coaching course, and remain composed under pressure. When I passed, it felt like a huge win. But this was only the beginning.

Logging 50 Coaching Sessions

After passing the oral exam, I needed to log 50 coaching sessions within five weeks to qualify for the board exam. It was an incredible opportunity to continue practicing what I'd learned, but it also tested my ability to juggle schedules, maintain focus, and deliver quality coaching. By the end of those five weeks, I had further honed my skills and felt more connected than ever to my clients' journeys. I met some incredible people and long-time blog readers, and I am grateful for those who helped me reach my goals.

Application and Study Prep

Once I completed my coaching logs, I could officially apply to sit for the exam. I was thrilled when my application was accepted, but that's when the real challenge began: studying. The NBC-HWC recommends about 12 weeks of preparation, and I took every bit of that time seriously. While I opted not to join any paid exam prep groups, I did participate in a peer-led study group that proved invaluable. This diverse group of ladies from different training programs brought unique perspectives that elevated my understanding of the material and allowed me more practice with exam questions.

Memorization and Mastery

One of the first things I tackled was memorizing health markers such as blood pressure, A1C, cholesterol, and diabetes thresholds, among others. I wrote these out daily until they became second nature. NBC-HWC provides a 22-page content outline, which I committed to memory. While some might consider memorizing it overkill, I found it extremely helpful. The outline doesn't give you all the details—it's a roadmap for what you need to know—so I made sure I could apply every concept to real-world scenarios.

Repetition and recall were my go-to study methods. For nearly twelve weeks, I wrote the content from memory daily, refining my understanding with each pass. This method helped me retain information and boosted my confidence in the exam.

Learning the Art of EXAM Questions

The NBC-HWC exam isn't just about memorizing or knowing the material; it's about interpreting and answering questions thoughtfully while applying concepts to real-world scenerios. Many exam questions had more than one correct answer, requiring you to select the "best" answer based on coaching principles. I had to develop this skill specifically for the exam. I paid for the NBC-HWC 50 question practice exam and studied exam questions with other free resources found online. Practice questions and weekly discussions with my peer study group were critical in helping me navigate this challenge.

Exam Day

In November, when the testing day arrived, I felt as prepared as possible, but that didn't eliminate the nerves. The proctored exam was long and mentally demanding. While I finished over an hour early, I second-guessed whether I should have reviewed my answers more. Some questions were tricky, with nuances that made it hard to feel 100% confident.

After walking out of the testing center, I wasn't sure how I'd done. It's strange to know you've studied as much as possible but still question your performance.

Mindset During the Waiting Period

After completing the exam, I faced a six-week wait for the results. It was one of the most challenging parts of the process. I leaned heavily on mindset techniques to manage the uncertainty and stay positive. I practiced expecting the best while remaining patient and reminding myself of the effort I had put into my preparation. Daily affirmations and visualizations of receiving my passing results kept me motivated and optimistic. Additionally, I focused on self-care, incorporating calming practices to keep anxiety at bay. These techniques helped me during the waiting period and reinforced the importance of resilience and maintaining a positive outlook in the face of uncertainty.

Closing the Loop

I found out this week that I passed the exam. Passing the NBC-HWC board exam is more than a professional milestone; it's a commitment to serving my clients at the highest level. As a personal trainer, I've always focused on helping people achieve their physical goals. Now, as a board-certified health and wellness coach, I can continue to address the broader spectrum of lifestyle and habits that influence health and well-being. This holistic approach allows me to help clients become the best versions of themselves physically, mentally, and emotionally.

Reflections

Looking back, the year-long process was both challenging and rewarding. It stretched me in ways I didn't expect and forced me to grow as a professional. From the oral exam to the 50-session log to memorizing health content and mastering the real-world application of test questions, every step taught me something new about perseverance and commitment.

The biggest lesson I learned throughout this process was to take it one step at a time and stay focused on the immediate goal rather than getting overwhelmed by everything that needed to get done. Worrying about logging my coaching sessions before I even scheduled the oral exam, or stressing about exam day before I completed the other critical steps, only drained my energy and created unnecessary stress. Success came from tackling each challenge as it presented itself, staying present in the process, and trusting that every small step forward was building momentum toward the finish line. It’s a reminder that progress isn’t about giant leaps but about steady, intentional actions that add up over time.

This lesson doesn’t just apply to the NBC-HWC exam process; it’s a universal truth for tackling any big goal. Whether you're pursuing a certification, training for a race, building a business, or transforming your health, the principle remains the same: break it down into manageable steps and focus on the task at hand. By staying present and tackling one challenge at a time, you conserve your energy and maintain clarity, making the path to your goal more achievable and less overwhelming. This mindset is a game-changer for long-term success for any big goal.

To anyone considering this path: It's worth it. Your work is an investment in yourself and the clients you'll serve. If I've learned anything, we're capable of more than we realize. Sometimes, we need a big goal to remind us of our potential.

I'm excited to take this next step in my coaching journey and continue empowering clients to make lasting changes in their lives. The NBC-HWC certification isn't just a credential; it's a promise to do the work, to keep learning, and to always strive for excellence.

Need Help Improving Your Health and Fitness?

If you’re ready to take your fitness to the next level and start 2025 strong, join my 6-week Kick-Start Challenge in January! This program includes one-on-one Zoom coaching for habits and accountability, workouts, nutrition guidance, app access, a body composition scale, and a heart rate monitor—all designed to help you build strength and confidence.

Not sure if it’s right for you? Let’s talk! I’m offering a free consultation call—no strings attached. This isn’t a sales call, and I won’t try to convince you of anything. My only goal is to hear your story, understand your goals, and genuinely help you decide if this program aligns with what you’re looking for. It’s not for everyone, and that’s okay. I’ll only invite the people I believe I can help make a real difference. Are you in? Click here to schedule your free call on my calendar. I’d love to chat with you!

And since this is my last post of the year, I want to wish you all a happy and healthy new year!

Do you know someone who might benefit from this blog post? It helps me when you share with your friends and followers.

Questions? I’d love to help.

Coach Lea

I am a master health coach, personal trainer, and running coach, dedicated to helping YOU get strong, body and mind!

@fortworth_trainer

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Strength Training for Real Results: Why and How to Build Muscle

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What is strength training? It might seem like a silly question—it's training for strength, right? Yes, but there's often confusion about what that means.

I talk a lot on social media about the importance of strength training and its benefits beyond just building bigger muscles. Some people—primarily women—think they don't need strength training because they're not interested in getting "big." But strength training offers so much more than big muscles (although, for the record, my personal goal is to build big muscles, and that's okay, too!).

Strength training builds stronger bones by increasing bone density, which reduces the risk of falls and fractures now and as you age. It also helps protect and stabilize your joints by strengthening the muscles around them, reducing the likelihood of injury. Another major benefit? Strength training improves your metabolism. Muscles are metabolically expensive, meaning your body burns more energy to maintain muscle. Simply put, the more muscle you have, the more calories your body burns just by existing—no extra cardio is required! A higher metabolism means you can eat more calories without storing them as fat because they are needed to maintain and grow muscle tissue.

Maintaining and building muscle as you lose fat reduces your risk of regaining weight because your metabolism stays elevated. Plus, muscles build confidence and give you that "toned" look many women desire.

Benefits of Strength Training

Strength training is more than building big muscles. While muscle growth is one benefit, the impact of strength training goes far beyond aesthetics:

  • Bone Health: Strength training increases bone density, reducing the risk of fractures and falls, especially as you age.

  • Joint Protection: Strong muscles stabilize and protect joints, reducing the likelihood of injuries.

  • Metabolic Boost: Muscle tissue burns more calories at rest, helping you maintain a healthy metabolism. This means you can enjoy more food without storing it as fat.

  • Confidence and Tone: Building muscle boosts your confidence and gives you the "toned" look many women desire.

Here's the truth: to look toned, you must build muscle. Toned equals muscle. As a personal trainer and health coach, I've met countless women whose goal is to get toned but then avoid the specific actions required to build muscle.

I get it—the fitness industry doesn't make it easy. The internet, social media, and fitness advertisements promise the same outcome (losing fat and gaining muscle) while selling 100 different (mostly ineffective)ways to get there. Strength training is one of the most effective and direct ways to build muscle and achieve that "toned" look.

Is This Strength Training? Let's Break It Down

When I talk to people about strength training, they often ask:

  • Is Pilates strength training?

  • Is Yoga strength training?

  • Does running hills count as strength training?

  • What about wearing a weighted vest while walking or jogging?

The answer is yes…and then no. Let me explain.

If you've never done hill running (or haven't in a while), starting to do it consistently can provide resistance for your hamstrings, glutes, and calves, helping to build strength and muscle. Hill training has many other benefits, including improving cardiovascular health and running performance.

However, the human body is an adaptation machine. When you stress your body with strength-building activities, it adapts, and you get stronger—hooray!

But here's the catch: to continue building strength, you must keep challenging your muscles by adding more resistance over time. That's why hill running is great for initial strength building, but it will only qualify as progressive strength training if you keep finding steeper hills (and even then, you'll eventually hit your limit). Not to mention, hill running is not full body strength training; balancing upper and lower body strength is key.

The same logic applies to Yoga and mat Pilates. These activities build strength initially because they require resistance (usually your body weight). However, unless you're increasing the resistance or difficulty over time, they stop being effective for building strength. Yoga and Pilates are fantastic for flexibility, balance, and overall health but don't provide the progressive overload needed for sustained strength gains.

The Key to Strength Training: Progressive Overload

The secret to strength training is progressive overload. It means continually challenging your muscles by increasing the resistance, volume, or intensity. Without this incremental increase, your body adapts, and you stop progressing, and it ceases to remain effective strength training.

Even if you're holding weights or your workout feels hard, it doesn't necessarily mean you're strength training. To build strength, you need to lift heavy weights with proper progression. Sweating, being out of breath, or feeling tired and sore doesn't automatically equal strength training.

While excellent for overall fitness and fun, many group fitness classes don't provide the structure for true strength training. Are you lifting progressively heavier weights? Are you increasing the difficulty of your exercises over time? Are you taking adequate rest breaks between sets? If the answer is no, it's likely not effective strength training.

Why Most Classes and Modalities Don't Count as Strength Training

Group fitness classes, Yoga, boot camps, and similar activities offer numerous benefits for fitness and health, but they typically fall short of progressive strength training. Here's why:

  • Lack of Progression: Are you lifting heavier weights or doing more advanced exercises over time? If not, the stimulus remains the same, and your muscles stop adapting.

  • Insufficient Rest: Many classes emphasize continuous movement, which prevents your muscles from fully recovering between sets. Recovery is key for strength development.

  • Focus on Cardio or Endurance: Just because something feels hard or makes you sweat doesn't mean it's building muscle.

This doesn't mean you should avoid these activities—they're excellent for cardiovascular health, flexibility, and overall fitness (and fun). But they're not a direct path to building strength and muscle.

How to Get Started WITH STRENGTH TRAINING

I'm not saying you should ditch your favorite class, Pilates, Yoga, or hill running—these activities have many benefits and can be part of a balanced exercise routine. But if your goal is to build muscle, get stronger, or achieve that toned look, you must prioritize progressive strength training.

It doesn’t take much. Hit all major muscle groups two times per week to start seeing results—plenty of time to get in your flexibility or cardio classes for their specific benefits.

So, how do you do it?

Focus on resistance exercises that challenge your muscles. Lift heavy enough weights that the last two reps of your set feel difficult but doable. If you finish a set and feel like you could do five more reps, it's a sign you could go heavier.

Implement progressive overload by gradually increasing your weight, reps, sets, or intensity. It might mean adding a few pounds to your lifts, slowing your tempo, or progressing to more advanced exercises.

Give yourself adequate rest between sets. You might not be lifting heavy enough if you can jump right into the next set without resting.

Stick to the basics and repeat the same exercises consistently. "Muscle confusion" is a myth. The best way to build strength is to repeat foundational exercises and progressively add resistance over time.

Three Questions to Determine If You're Strength Training

To assess whether your activity qualifies as strength training, ask yourself:

  1. Is it providing resistance?

  2. Can I continually increase the resistance over time?

  3. Am I allowing for adequate rest between sets?

If you answered yes to all three, congratulations—you're strength training!

The Lifetime Benefits of Strength Training

Strength training may help you look great now, but its real power lies in how it sets you up for a long, healthy, independent life. Building muscle improves your strength, stability, and confidence at every stage of life. As you age, it becomes even more critical for maintaining mobility, reducing injury risk, and staying active.

Need Help? Let's Get Strong Together

If you’re ready to take your fitness to the next level and start 2025 strong, join my 6-week Kick-Start Challenge in January! This program includes one-on-one Zoom coaching for habits and accountability, workouts, nutrition guidance, a body composition scale, and a heart rate monitor—all designed to help you build strength and confidence.

Not sure if it’s right for you? Let’s talk! I’m offering a free consultation call—no strings attached. This isn’t a sales call, and I won’t try to convince you of anything. My only goal is to hear your story, understand your goals, and genuinely help you decide if this program aligns with what you’re looking for. It’s not for everyone, and that’s okay. I’ll only invite the people I believe I can help make a real difference. Are you in? Click here to schedule your free call on my calendar. I’d love to chat with you!


Do you know someone who might benefit from this blog post? It helps me when you share with your friends and followers.

Questions? I’d love to help.

Coach Lea

I am a master health coach, personal trainer, and running coach, dedicated to helping YOU get strong, body and mind!

@fortworth_trainer

2024 Year in Review: Miles, Memories, and Milestones: Reflecting on a Year of Growth and Gratitude

Welcome to my yearly recap! Back in 2009, my humble blogging journey began with an annual review, and it’s a tradition I love to continue. Each year, I take time to reflect on my wins, celebrate the memories, and close the chapter before diving into planning my goals for the new year. 2024 has been a fantastic year of learning and growth—let’s take a look back!

I strive to make this blog valuable for you, not just about me, so thank you for indulging me in this post that’s all about me—I truly appreciate it! Stay tuned for more helpful running, strength training, health, and mindset tips to support you in the new year.

Yearly Recap Bad Poetry Edition:

January

Jennifer visited, what a thrill,
We barbell-rehabbed to improve our skill
Lifted weights and earned some credit,
In January, strength—no doubt, I hit it!

March

We built a fence—it was built just right,
Now the yard’s secure, not a neighbor in sight

Saw The Kills with my BFF crew,
Alison Mosshart, a rock queen so true.
Hair flipping, dancing, way past my bedtime,
But worth every riff and rhythm and rhyme

April

Level 2 Master Coach, I passed the test,
Another step closer to my ultimate quest
With knowledge as power, I’m lighting the way,
Empowering others to seize the day!

May


In May, my sister flew my way,
A quick lunch at DFW made my day.
Short and sweet, but memories run deep,
Moments like these, forever, I’ll keep.

Summer

Twelve weeks of 5Ks in summer’s heat,
Trinity 5000 was no small feat.
Sweat-soaked clothes and a medal or two,
Running all summer, I pushed on through.

August


To L.A. I went for a beachy vacation,
A pre-birthday bash, 50 celebration.

Then celebrated love with my hubs so sweet,
19 year anniversary—hard to beat

September

Not the kind with candles,
But riffs and steady beats,
Cake, the band,
For a musical treat.

Turned the big 5-0 with gratitude and cheer,
Surrounded by friends and clients so dear.
I ran a half marathon to mark the day,
Celebrating strength in every way!

And in September, a highlight steep—
Our family added a new-ish Jeep.

November

Dreams of success float in the air,
I sat for the NBHWC exam, fully prepared!

Pittsburgh family, warm and near,
November wrapped up with holiday cheer.

December

I passed the NBHWC exam with pride
So to others I can be a shining guide
Ending the year with a grateful heart,
For every lesson and brand-new start.

Thanks, friends! Wishing you a happy and healthy new year!

Coach Lea

I am a master health coach, personal trainer, and running coach, dedicated to helping YOU get strong, body and mind!

@fortworth_trainer

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Improve Your Potential with the Push Pull Legs Strength Programming for Runners

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A Simple, Effective Approach to Building Strength for Runners

Strength training for runners doesn't have to be complicated. It shouldn't be!

Many runners don't do strength training because they overcomplicate it, looking at bodybuilder workouts on Pinterest or niche workouts from influencers on Instagram.

If you stick to the basics and work to increase your weight to get stronger over time, you will get the best results—there is no need for muscle confusion or complicated programming. The basics are the best way to get results.

As a runner, your goal is to complement your running, not replace it. That's where the Push/Pull/Legs (PPL) programming comes in—a balanced, straightforward strength-training approach that targets all major muscle groups, improves running economy, and reduces injury risk.

Whether you're new to strength training or looking for a system that fits seamlessly into your running routine, push/pull/legs programming is incredibly effective and simple to implement.

What Is the Push/Pull/Legs Programming

The PPL method divides strength training into three types of repeatable workouts:

  1. Push Workouts: Focus on muscles used for pushing movements—chest, shoulders, and triceps.

  2. Pull Workouts: Target muscles for pulling—back and biceps

  3. Leg Workouts: Strengthen the lower body—quads, hamstrings, and glutes.

By alternating these workouts, you ensure balanced muscle development, allow adequate rest between muscle groups, and reduce imbalances that often lead to injuries.

Why Push/Pull/Legs Works Well For Runners

Improves Running Economy:

Strength training enhances your efficiency by building stronger, more resilient muscles, allowing you to run faster and longer with less effort.

Reduces Injury Risk:

Strengthening muscles, tendons, and ligaments protects joints from the repetitive impact of running. Muscles stabilize joints, and strong muscles reduce injury risk.

Targets Key Muscle Groups:

The PPL programming ensures that you don't neglect any muscle groups, addressing common weaknesses like glutes, shoulders, and back strength that are vital for runners.

Fits Into a Runner's Schedule:

With five 30 sessions per week, PPL is easy to integrate into a busy training plan.

How to Structure a PPL Week FOR RUNNERS

A typical PPL week for runners might look like this:

DayWorkoutDetails

Monday: Push + core

Tuesday: Pull + core

Wednesday: Legs

Thursday: Push + core

Friday: Pull + core

Saturday: Long Run or Rest. Depending on your run training schedule

Sunday: Rest

Then, you would alternate the workouts, starting with Legs the following Monday. This schedule is for phase one. I recommend doing the same exercises for three weeks during phase I. Then, as you move into phase II, alternate the exercise to a more advanced version that works the same muscles or adjust the rep range.

Exercises for Each Category

Push + Core Workouts:

  • Overhead press

  • Floor or Bench Press

  • Incline Push up

  • Plank variation

Pull + Core Workouts:

  • Deadlift

  • Bent Over Row

  • Inverted row or pull-up

  • Around the world (core)

Leg Workouts:

  • Single-leg glute bridge

  • Goblet squat

  • Side lunge

  • Single leg deadlift

How to Progress

  • Choose the Right Weight: Pick a weight that feels challenging by the last 2–3 reps. If you can easily do 4–5 more reps than the target, it's time to increase the weight.

  • Track Your Progress: Keep a log of your workouts, noting the weights, sets, and reps. Aim to gradually increase the weights, sets, or number of reps over time.

Tips for Success

  1. Focus on Form: Quality matters more than quantity. Proper form prevents injuries and ensures you're targeting the right muscles.

  2. Rest and Recover: Allow your muscles time to repair and grow stronger. Follow your PPL workouts with proper nutrition and rest.

  3. Keep It Simple: Don't overcomplicate your routine. Stick to the basics and stay consistent. If you miss workouts often, this may not be your best program.

ADAPT TO YOUR FITNESS LEVEL

The push/pull/legs program is versatile and can be adapted to suit both your schedule and fitness level while working together with a running plan.

Beginners can adapt the program to their fitness level by completing the strength workouts three days a week, alternating with running days. A three-day option is perfect for runners less experienced in the gym or those with tight schedules, as it allows you to hit each major muscle group once per week while leaving ample time for running and recovery. The three-day plan reduces the risk of overtraining and ensures that strength sessions complement rather than compete with running performance.

More advanced runners or those with more strength-training experience might choose a six-day option, performing Push-pull and leg workouts twice weekly for increased volume and progression. Ensure you allow at least one full weekly rest day.

The Push/Pull/Legs programming can be a game-changer for runners who want to build strength without overhauling their training routine. Dedicating three to six days a week for targeted strength workouts can enhance your running performance, reduce injuries, and feel stronger overall.

Ready to give it a try?

Start with light weights, master the movements, and build from there. Your stronger, faster, injury-resistant self will thank you!

a dumbbell program built for runners

FREE DOWNLOAD FOR EVERYONE

To take what you learned here and complete the program independently, you can download a FREE informational PDF about the PPL program. This option is perfect for someone with more experience because it's free!

$7 Option: Essential Strength Access

For just $7, you’ll unlock:

Platform Access: Gain entry to our easy-to-use platform where all your workouts are hosted.
Video Demonstrations: Watch videos for every exercise to perfect your form and stay safe while training.
Workout Details: Access specific instructions for reps, sets, and rest periods to maximize your results.
Weight Tracking: Easily log and track the weights you use for each exercise so you can monitor your progress and continue to challenge yourself.
Foundational Knowledge: Ideal for runners who want an affordable way to incorporate strength training into their routine without guesswork.

This option is perfect if you're looking for guided workouts and tools to track your progress—all for about the cost of a fancy coffee.

You'll have everything you need to start confidently and build a solid foundation for running success.

Click here to grab your $7 three-week Phase One program today and start building strength that complements your running!

Need even more personalized help and coaching? Fill out a coaching application and schedule a free consultation call! Let's see if we are a good fit.

Do you know someone who might benefit from this blog post? It helps me when you share with your friends and followers.

Questions? I’d love to help.

Coach Lea

I am a master health coach, personal trainer, and running coach, dedicated to helping YOU get strong, body and mind!

@fortworth_trainer

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Black Friday Deals (You Actually Want) For a Fit & Healthy Life

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Black Friday Deals for a Fit and Healthy Life

Black Friday is here, and you know what that means: it's the perfect time to stock up on everything you need to crush your fitness goals while saving big. As someone who believes in living a fit life year-round, I’ve rounded up some incredible Black Friday deals to help you stay strong, healthy, and thriving.

Whether you’re restocking your favorite supplements, upgrading your fitness gear, or investing in your health, there’s something here for everyone. Plus, I’ve included affiliate links, so if you click and purchase, I may earn a small commission—at no extra cost to you!

Thorne Supplements: Science-Backed Wellness

If you’re like me, you’re picky about what you put in your body. That’s why I love Thorne supplements—they’re trusted, third-party tested, and packed with exactly what you need to support your workouts, recovery, and overall health. Thorne's got you covered whether you’re after a high-quality multivitamin, protein powder, or specialized support for energy and immune health. Take advantage of 35% OFF this Black Friday to stock up on your go-to supplements or try something new to elevate your fitness game.

(please consult your medical team when adding new supplements)

BODY sPEC: Take the Guesswork Out of Progress

Ever wonder what’s really happening under the hood? A DEXA scan is the gold standard for tracking your body composition, bone density, and overall health. It’s an incredible tool for anyone serious about their health and fitness goals. Get a scan for just $40 with this Black Friday deal. If you’re curious about getting a DEXA scan, now’s the perfect time to book one. Knowledge is power; this could be the next step toward hitting your goals. Body Spec is available in Texas, California, and Washington.

ProsourceFit Fitness Equipment: Build Your Home Gym

With ProsourceFit, you don’t need a fancy gym membership to stay in shape. From resistance bands and yoga mats to pull-up bars and foam rollers, ProsourceFit has everything you need to create a workout space that works for you. Their Black Friday deals make it easy to upgrade your fitness setup without breaking the bank. I’ve used their equipment for years in the ShredShed—it’s reliable, durable, and makes working out at home a breeze.

Roll Away Tension with Rumble Roller: Black Friday Discounts Await!

Take your recovery routine to the next level this Black Friday with Rumble Roller foam rollers. It’s the best, most compact, most effective foam roller I’ve ever used. These rollers target tight muscles and knots, helping you recover faster and move more freely. Whether you're dealing with post-workout soreness or day-to-day stiffness, Rumble Rollers are a game-changer. Visit their site now to grab these premium tools at discounted prices during their sale—your body will thank you!

Oura Ring: Track Your Health Like Never Before

If you’re serious about optimizing your recovery, sleep, and daily readiness, the Oura Ring is a game-changer. It’s sleek, comfortable, and packed with advanced tracking features that provide deep insights into your health. Now you can snag one for 10% off! If you’ve been curious about this powerful tool, now is the time to jump in and take your fitness tracking to the next level.

My Black Friday Exclusive: 6-Week Health Coaching Challenge

And now for my favorite deal of all: my own Black Friday exclusive! I’m offering my January “Never Start Over Again” 6-week kick start for just $199 (regularly $350). Because the spots are limited, this is ONE DAY ONLY SALE. Use code BLACKFRIDAY2024 for this deal until the end of the day, 11/28/2024. This program includes:

  • One-on-one health coaching sessions tailored to your goals.

  • Access to an app to track your workouts, nutrition, and progress.

  • A body composition scale and

  • A heart rate monitor to track your journey.

This challenge is perfect for anyone ready to prioritize their health, gain strength, and build sustainable habits. Spots are limited, so grab yours before they fill up! We start in January!

SAVE BIG ON SELF-GUIDED TRAINING PLANS

Are you self-motivated? Looking for an affordable way to jumpstart your fitness journey? My pre-built, self-guided running and strength training programs are designed for motivated individuals who prefer to follow a structured plan at their own pace.

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Kettlebell Training for Runners 75% off

Whether you're training for a specific goal or just looking to stay consistent, these PDF download programs provide all the tools you need to succeed—at a fraction of the cost.

With 75% off this Black Friday, it's the perfect opportunity to invest in yourself and your goals. Don’t wait—this offer won’t last long!

The 75% off sale does not include coaching, one-on-one training, or nutrition guidance.

Grateful for You This Thanksgiving

As we dive into the holiday season, I want to say thank you for being part of my community. I’m so grateful for your trust, support, and the chance to share this fitness journey with you. I hope these deals help you focus on your health while snagging some great savings. Wishing you a warm, joyful, and active Thanksgiving filled with gratitude—and maybe a little pie, too.

Happy Thanksgiving and happy shopping! Let me know if you snag any of these deals—or better yet, join me for the 6-week challenge. I’d love to help you reach your goals!

Do you know someone who might benefit from this blog post? It helps me when you share with your friends and followers.

Disclaimer: Please note that product availability, prices, and promotional details are subject to change by the supplier without notice. While I strive to provide accurate and up-to-date information, I cannot guarantee that the links will work as intended or that the details will remain accurate.

Questions? I’d love to help.

Coach Lea

I am a master health coach, personal trainer, and running coach, dedicated to helping YOU get strong, body and mind!

@fortworth_trainer