Feel Renewed & Rebuilt

A groundbreaking program that targets your body and mind with strength and cardio workouts alternating with restorative, stress reducing workouts to help you achieve the physical results you want and help your body recover and relax.


The Program

FIRE AND FLOW takes the stress and frustration out of getting healthy and fit. This program is designed to bring more balance and joy into your life while helping you get in shape. You’ll alternate between Jericho’s intense FIRE workouts and Elise’s stress-reducing FLOW sessions.

Jericho and Elise will help train your body to be active, as well as help train your mind to embrace new opportunities, release anxiety, and quiet the self-judgement

  • ✔ 25-30 Minutes
  • ✔ 6 Days a week
  • ✔ 4 Weeks

About The Workouts

Each week, Jericho will dial-up three FIRE routines that emphasize metabolic conditioning and help increase metabolism. On alternating days, Elise will lead you through three weekly FLOW workouts, which emphasize active recovery, mobility, stability, and core strength.


✔ Lean Muscle

✔ Calories

✔ Muscle Definition

✔ Into Your Full Potential

✔ Mindfulness

✔ You Release Tension & Stress

✔ You Refreshed


FIRE AND FLOW is designed to work for any fitness level.

There is a modifier on screen you can follow for an easier version of each move. There is also an intensifier who will be doing a more intense version of each move, which helps you push past stubborn workout plateaus.

You can succeed with the program no matter where you’re starting from.

FIRE AND FLOW also includes 4 FIRE and 4 FLOW bonus workouts that focus on abs, glutes, arms, and flexibility. They can be added to any workout.

What Equipment Do I Need?

You’ll need light, medium, and heavy dumbbells, resistance loops, and a yoga mat (optional).


How Does Nutrition Fit In?

Low carb, sugar-free, high protein, no dairy — it seems like everywhere you look there’s a fad diet that cuts out or limits everything that we love to eat. It’s important to choose a nutrition plan so your approach to eating isn’t a short-term decision based on the latest fad , but one that will serve you for a lifetime.

We’re here to be good to ourselves. That means feeding our bodies with wholesome nutrients — but without feeling deprived. Our proven nutrition plans allow you to do just that.

I’ll help guide you to the nutrition plan that’s fits your lifestyle the best!

Supplementing Your Plan

Upon your new nutritional foundation, you can build a few things that can make a positive difference in how you feel day-to-day. An easy shift in your routine, and a simple habit to begin with is to add Shakeology.

It’s a superfood nutrition shake that:

 Is Packed With Superfoods
  • Helps Support Healthy Energy
  • Aids In Digestion
  • Supports Lean Muscle Development

Before and After Workouts

To get the most out of your FIRE AND FLOW workouts, I like to pre-game with Beachbody Performance Energize. The caffeine from green tea helps you get going and the beta-alanine can help make workouts feel easier by improving endurance.

If you ever struggle with post-workout muscle soreness or just want to help your body recover faster, reach for Beachbody Performance Recover. It gives your muscles essential nutrients to help promote muscle synthesis and manage exercise-induced muscle soreness after a glorious sweat sesh.

The Trainers

Jericho McMatthews

Jericho McMatthews’ passionate approach to fitness empowers you to own your health, wellness, and happiness.

Whether she’s leading an intimate mastermind workshop, hosting a destination retreat, or teaching live to a crowd 20,000 strong, Jericho’s genuine love for inspiring positive change is evident in everything she does.

She is a NASM and ACE-certified personal trainer and holds degrees in both psychology and physical education and kinesiology.

She created Beachbody’s Morning Meltdown 100, co-created Core De Force.

heather palmer

Elise Joan

Elise Joan is known for her vibrant energy and authentic style.

She’s an expert at connecting the mind and body, helping awaken you to your power, purpose, and calling.

Holding multiple prominent fitness certifications, plus two bachelor’s degrees, Elise has worked as a primetime on-air health expert for major TV networks.

She has also designed programs for leading fitness brands, including Barre Blend, Pre & Post Natal Barre Blend, the I AM Meditation Series, and 3 Week Yoga Retreat for Beachbody.

Fire and Flow


With FIRE AND FLOW, you’ll have the tools you need to bring more balance and joy into your life while you create a healthy routine.
Fill out the form below and I’ll send the details (including how to get started) right to your inbox!

heather palmer