You may have heard me talking about it on socials, I recently launched 4 Freedom Kitchen (aka 4FK) & this is the episode all about it. 

3:25 4FK is a place where we find freedom from the noise of today's health & fitness world.

4:15 There are 4 pillars in the 4FK philosophy all about creating a healthier life.

4:47 Our primary focus should be quality of life. The quality of life that comes from feeling good.

5:40 Who gives a rip if you look good if the process to getting there is excruciatingly painful, completely not enjoyable, ridden with guilt, & we still don't feel good even if we look good. 

7:55 Pillar 1: Movement. Getting in some sort of movement on a daily basis. Just find something that inspires you to move.

9:41 Pillar 2: Food. Food is the foundation of 4FK.

10:04 Workout programs mentioned: Moves by Madeline, Katie Crewe, Erin Killen, Sarah's Day

11:48 Eating right doesn't have to be hard or complicated when we build our foundation on real food, minimal ingredients, & shutting out the noise. 

12:13 Pillar 3: Rest. I don't just mean sleep, but rest in our day. 

13:42 Pillar 4: Habits. You can set all the goals you want but if you don't create habits to reach those goals, you'll never reach those goals.

14:39 What's included in 4FK? 

16:03 Accountability matters & no one likes to be picked last for dodgeball & group projects suck.

18:57 3x per year group challenge

24:35 More information on 4 Freedom Kitchen

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