Below you will find a series of resources that we have put together over the years. These are resources to help you get some additional answers throughout your journey. There are some external links to help guide you as well.

If you have any questions, please reach out to us by using the Contact Us page and we will follow-up accordingly.

Your Coaches, Shawn & Nadia

Some of our favorite things

Gallon Water Bottle w/ Reminder

Getting enough water during the day is a challenge for many of us. This water bottle is not only comfortable, but it has reminders on it to help with a little nudge throughout the day.

My Vision Is Clear - From Vision Boards to Mentoring

Black and woman owned. A goal achieving and mentoring company


A Perfect Shirt

Black and woman owned business spreading love through apparel with positive messaging.

Discount code: JOYFULNAD 

Fitness Equipment 

Resistance Band Workout Set - 13 Pieces

Like dumbbells, barbells, or any other free weights, resistance bands provide external resistance that your muscles have to work against. When you’re pushing against a resistance band during an exercise, your muscles have to engage to fight the tension. We always want you to fight, so this set has a range to help challenge you as you get stronger in our programs.

TRX GO Suspension Trainer

TRX’s GO Suspension Trainer Kit helps you create intense full-body workouts anytime, anywhere. We use the TRX Trainer in our home gym and love it for making some exercises even harder.


Pull-Up Assist Bands or Superbands

Superbands are thick, extra strong bands that can be used for a variety of exercises. We recommend them for assisted chin-ups and pull-ups. They provide resistance for X-walks, shuffles, lunges, squats and so much more in our programs. Superbands are also great for assisting with stretching.

Mini-Resistance Bands

First, they’re great for warm-ups before any of our workouts, and especially for activating your hips before a run. A lot of mini-bands exercises make it easy to target your glute medius, a small hip abductor muscle on the outer side of each butt cheek. Here is a great set that varies in intensity and adds some spice to your workouts.

Ab Roller

Strengthening your core with the ab roller, even if you don’t end up with a six pack of abs, is beneficial in a number of ways. A strong core helps you perform a long list of daily movements with greater ease and a reduced risk of injury.


Foam Rollers

We refer to foam rollers often and if you click the link below, you will get a wide variety of options. Foam rolling helps release tension in the muscles, relieve muscle soreness, and improve flexibility and range of motion.

Click to find a foam roller

Coaching Resources 

Atomic Habits - Audible

Check out this great book as it is loaded with tested approaches to help improve your daily habits. Check out the Audible version as listening to audiobooks is the perfect way to listen while you do other chores. Let us know what you think. 

24 Hour Planning Template - Download

Download this 24 Hour Planning Template to help plan your day a little better. You will be surprised at how much wasted day we have. Click below to download.

My Fitness Pal (MFP) - Link

We use MFP as a tool to help clients track their foods. Creating an account is free, but the effort to insert your daily intake takes some work. Go ahead and create an account and start tracking.

Podcast References

ChooseFI (Choose Financial Independence) Podcast
Calculating your Stress Score Worksheet - Download

In Episode 21 of our podcast, we talked about calculating your stress score and why it’s important to see the score and find ways to reduce that number. 

Download Stress Score Worksheet