🗞️ All the News FIT to Print

🍀 March 16th-30th, 2026

🗞️ All the News FIT to Print 🍀 March 16th-30th, 2026

Note from Krys

Hey Krew,

My word for the year was FINALLY, but 2026 had other plans 😂 It's sort of illuminating because although some pretty rough things have happened this year, it's also been an incredible 3 months. I started learning french, taking piano lessons, picked dancing back up, put myself back out in the scary dating world, and continue to show up for myself and FLK everyday. All while parts of my world were crumbling in the background. The secret? I ground myself in gratitude. There is always more good than bad. And the hard part always happens right before the good part. So if you are struggling a bit with your routine or ANY part of your life, don't be discouraged...be determined. You are stronger than your obstacles. You are stronger than your excuses. You are strong, PERIODT 💯 Share this reminder with the women in your life. I decided to put into place 'First 4 Weeks Always Free' for this year, so it's easier than ever to share FLK with a friend. Just send them to the website and our pop-up does the rest! I appreciate you sharing and supporting my small (but powerful) business. I hope to continue to grow with you for years to come.

See you in klass!

  • If you registered for MARCH ARMS, remember you can add on an accountability meeting with Krys (additional fee).

    Here is the information you need:

    • Krys has coaching availability from 3/31-4/4. 

    • Use this link to book your session: https://calendly.com/fitlikekrys/stay-fit-with-krys

    • When you book, specify in the notes what you want to be held accountable for and that's what Krys will focus on in your session.

    • It will be an additional $75 charged to the card you have on file.

  • Spring BREAK bad habits for a konfident memorial day weekend!

    STARTS MON 3/30 EMAIL KRYS TO SIGN UP!

  • May 2nd, 2026

On-Demand Klasses

Some March Throwback Workouts

ON DEMAND 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 and then:

  1. On the bottom menu bar, klick “Video.”

  2. In the videos tab, klick the ASK SIMONE video to see the password.

  3. If this fails, email us at flkmethod@gmail.com.

Recipe: Shamrock Mint Smoothie

Ingredients

  • 1 cup dairy or non-dairy milk (recommended: unsweetened vanilla almond milk)

  • 1 cup baby spinach or kale or other dark, leafy green of your choice

  • 1/2 cup plain Greek yogurt

  • 1 frozen overripe banana, cut into chunks

  • 1/2 teaspoon vanilla extract

  • 1/4 teaspoon mint extract (or mint leaves, if desired)

  • 3/4 cup ice cubes (adjust based on your preferred consistency

Instructions

Add 1 cup dairy or non-dairy milk, 1 cup baby spinach, 1/2 cup plain Greek yogurt or cottage cheese, 1 frozen overripe banana, cut into chunks, 1/2 teaspoon vanilla extract, 1/4 teaspoon mint extract, and 3/4 cup ice cubes a blender, and blend until smooth.

Pour into a glass to serve immediately.

How to Play:

  • Screengrab/print the game.

  • Take a picture of your completed game and email to flkmethod@gmail.com.

  • All submissions entered to win a prize. One winner per game/per newsletter. Winner chosen before release of next newsletter.

💪 March Arms Quiz

  1. Front-of-the-arm muscle everyone loves to train: ______________________

  2. Classic arm move where you lift the weight toward your shoulders: ______________________

  3. Bodyweight exercise great for chest, shoulders, and arms: ______________________

  4. What your arms start to look like with consistent training: ______________________

  5. Back-of-the-arm muscle that powers push movements: ______________________

  6. The month this challenge happens: ______________________

  7. Opposite of weak — what we're building this month: ______________________

  8. Firm hold strength in your hands and forearms: ______________________

  9. Multiple rounds of an exercise: ______________________

  10. Popular free weights used for curls and presses: ______________________

  11. What muscles work against when lifting: ______________________

  12. Another word for curls you repeat in a workout: ______________________

  13. That spicy muscle feeling during a tough set: ______________________

  14. The quality that improves when you keep training: ______________________

  15. Core move that also fires up shoulders and arms: ______________________

  16. Small but mighty muscle in the upper arm: ______________________

  17. Something you increase to make workouts harder: ______________________

  18. Action you do again and again in strength training: ______________________

  19. What happens to muscles when challenged: ______________________

  20. When muscles get stronger they: ______________________

Questions?

For Bikini Bootkamp or 1-on-1 Koaching email: fitlikekrys@gmail.com.

For FLK Method Membership Support, On-Demand questions, Password, Technical and General Inquiries: flkmethod@gmail.com.