All the News FIT to Print 🗞️ September 13th–27th
Note From Krys ✏️
Harvest. That is the word that keeps coming to mind. It implies that we have been growing something. And whether you feel like it or not, you have made progress, achieved goals, and have plenty to harvest. You were kind to someone when they needed it. You were kind to yourself when you could have torn yourself down. You made the hard choice because you knew it was the right choice. We take effort for granted. So this note is to remind you that in this very important seasonal transition from summer to fall, take a moment to look back at it all. Grab a piece of paper and write down the things your proud of, then adjust in the places you know you want to change. Discard the fear, the negative self-talk, and the shame. It’s all seasonal. Feelings come and go. The good, the bad, the hot, the cold—it ebbs and flows. Reflect on what has gone, hold onto what is still working, and leave the rest behind. We are entering this season stronger, lighter, and with more intention than ever. Ya with me?
HIGHLIGHTS:
🗓️ IN-PERSON POP UP KLASS SATURDAY SEP 19 9:30AM
See you Saturday the 19th, 9:30 AM, at One People Yoga. Register here.
🍁 Fall Equinox Flow Klass TUESDAY SEP 22 6PM
Join Stina for a special Fall Equinox yoga practice focused on balance, stability, and release as we transition from summer to autumn—leaving you feeling rooted in your strength.
👙Our Next BBK Season—BASIC BEACH—starts MON OCT 5.
Basic at FLK is anything but boring. A season focused on letting go of what is not serving you and replacing it with intentional routine. It’s never too early to reserve your beach chair.
🩷 FLK RETREAT (RESCHEDULED) 2/19–2/21
We rescheduled our Fall retreat for February: because we 💚 you and want more of the Krew to be able to join us. The theme is KREW LOVE. Email Krys to reserve your spot.
Need some tunes? How about some inspiration, perspective, or motivation?
Klick on an FLK playlist or podcast.
Apple Crumble Skillet
INGREDIENTS
For the apple base
▢ 4 apples (I like Honeycrisp or Granny Smith for that sweet-tart combo)
▢ 1 tablespoon lemon juice
▢ 1 teaspoon cinnamon
▢ ½ teaspoon nutmeg
▢ pinch of salt
▢ 1 tablespoon arrowroot starch (optional, for a gooey finish)
For the crumble topping
▢ 1 cup almond flour
▢ ½ cup unsweetened shredded coconut (check the label for added sugar just in case)
▢ ¼ cup chopped walnuts or pecans (if you want that crunch)
▢ ¼ cup coconut oil or ghee
▢ 1 teaspoon cinnamon
▢ ¼ teaspoon ginger
▢ pinch of salt
INSTRUCTIONS
Preheat your oven to 350°F.
Peel and slice your apples, then toss them in a bowl with lemon juice, cinnamon, nutmeg, and arrowroot (if using). Pour it all into a cast iron skillet.
Mix the topping ingredients in another bowl — almond flour, coconut, nuts, spices, and melted oil or ghee. Stir until it looks crumbly.
Sprinkle the topping evenly over your apples.
Bake for about 25–30 minutes, or until the top is golden and the apples are bubbling and soft.
Serve warm — it’s even better with a dollop of coconut cream if you’ve got it.
To access our On-Demand klasses, you need the password. Our password changes 3 times a year. If you try to login and get a message that “showcase is private,” then you need the new password. To find the current password, open your FLK Method app. On the bottom menu bar, klick “Video,” then klick the ASK SIMONE video to see the password.
If this fails, email us at flkmethod@gmail.com.
It’s apple season, so here are some on-demand klasses to help tone that “apple bottom”…
Booty Band-It 2/21/26
The Burnout: Total Glutes 4/17/25
Kardio Booty 12/10/24
Drink 3-4 FLKs a day to keep dehydration away. These are 20oz stainless steel bottles. The blue one is not pictured but it is a pretty royal blue!
We like our instructors tough 💪, our workouts challenging 🥵, and our rewards EASY 🤩
💰 Krew members can now earn FLK Kash easier than ever.
All you have to do is 📣 tell your friends about FLK Method. Send them to fitlikekrys.com 👩💻
✅ They get their first 4 weeks free. You get $25 FLK Kash for each new referral.
*Now when members join, there is a section that asks them who referred them.
*Rewards will be added after a complete billing cycle. Check your balance about 30 days after you refer your friend for an updated balance.
