"A well regulated militia, being necessary to the security of a free state, the right of the people to keep and bear arms, shall not be infringed." - The Second Amendment to the United States Constitution At 2AF, we firmly believe that our nation is under attack from our own Government. We also believe the only thing stopping the Government from complete control is armed American citizens. However, we the people are failing, and failing miserably. It is our right, according to the constitution, to keep and bear arms, but yet the majority have not even kept a basic health and fitness level. The lack of basic health and fitness would render us helpless and utterly useless when it comes to self-defense, even when bearing the arms we keep. 2AF is here to change all that. We want to wake people up! Wake them up to what is going on in the world, wake them up to what is going on in their life and wake them up to what is going on in their body. If we are all awake to the reality, we can then start making changes. 2AF welcomes anyone and everyone ready to make a change, both mentally and physically. Ready to find solutions instead of excuses! Ready to take action and control their lives and lives of their families. If we can start now, and create change in our own homes, we will create change in the next generation. This change being necessary to the security of a free state.
2AF is a custom app not only providing a workout schedule with three 45 minute workouts per week combining a 15 minute boxing circuit lead by video with yours truly, a 15 minute HIIT workout with instructional video and count down timer, and 15 minutes of target practice. The other 3 days are scheduled with 30 minutes of cardio and a mobility video to improve flexibility and mobility, alleviate soreness and increase recovery time. The app also provides an “Explore” feature, a video library of all the boxing videos and workouts available 24-7.
Boxing and Kickboxing videos make it easy to learn the basics of boxing. Proper stance and foot work, basic combinations, defensive slips and rolls as well as body shots. This is great way to get your cardio in without being stuck on the treadmill. It is fun, dynamic, low impact and, God-forbid you are ever in an altercation, you have developed basic self-defence skills.
2AF has a variety of 15 minute HIIT workouts that can be done anywhere. In the EXPLORE feature, the video library offers a multiple different workout options utilizing different equiptment so you can get the best workout with what you have available. We combine EMOM (every minute on the minute), AMRAP (as many rounds as possible), Max Reps (maximim reps in one minute) and tabata (20 seonds of work with 10 seconds of rest) style workouts to make sure we are always keeping your body guessing and challenging you in a new way each workout. You will never get board and you can always find a great workout to fit your surroundings!
If you are ever in a situation where you need to pull your gun out to protect yourself and your loved ones, without practice I promise you, you will not be calm, level headed or undercontrol. This is something that needs to be practiced several times, thousands of reps, in a life-like situation. This is why 2AF adds lazer target shooting into our workouts. When using the lazer system, you have to rack your slide before every shot, then find your target and finally shoot. In a real life scenario, the first step, racking your gun is one of the most important and can be one of the most difficult. We practice this step every time when we shoot with the lazer system. We add it in to workouts, so you are tired, breathing hard, arms are heavy and you learn to handle your gun and shoot under these conditions. This is what will prepare you for a life or death altercation. I pray it never happens, but I pray if it does you are prepared.
Doesn't matter if you are trying to lose fat or build muscle, nutrition is the key to success. With our "meet you where you are approach" we create a custom meal plan that will accelerate results, promote livestyle change, and teach you all the secrets to overcome the challenges holding you back from reaching your goals.
2AF provides 3 way accountability. #1 - Open communication. You have access to your coach 24-7 to text with questions or other issues. Stay connected with me in real-time with messages and video calls. With photo, audio, video and document sharing supported right in the app, connect with me for just about anything, anytime. #2 - Weekly progress check-ins. Holding you accountable to track your progress weekly and allowing you to see all the changes that are making weekly! #3 - 30 minute monthly check-in calls with Coach Sarah Howell making sure you have a plan going into the next month. We celebrate success and game plan to overcome struggles.
This monthly membership option gives you access to all the Boxing Videos and HIIT workouts in our library! Enjoy workouts on the go or in the comfort of your own home by selecting the workout option that works with your equiptment you have available, our library contains everything from body weight to full gym workouts.
Video demonstrations & instructions to perform exercises
Daily workout and nutrition logging in the app
24/7 chat support
Get all the workouts you can want in our workout library along with monthly 1 on 1 coaching! We work together to get you the results that you deserve! Focusing on nutrition and consistant workouts to help you build the body and life you desire.
Personalised fitness plan with video demonstrations & instructions to perform
Personalised meal plan & recipes
Regular progress check-ins
Regular updates in plans based on your progress
24/7 chat support
This option is LIVE, one on one personal training sessions completed over a video call. I will push you, motivate you, cheer you on to deliver a safe and effective, high energy and exhausting workout! We can focus on the clients preference from boxing, kickboxing, strength training or just fitness in general.
One on one coaching
1-1 video call
Personalised fitness session with demonstrations & instructions to perform
This annual membership option gives you access to all the Boxing Videos and HIIT workouts in our library! Enjoy workouts on the go or in the comfort of your own home by selecting the workout option that works with your equiptment you have available, our library contains everything from body weight to full gym workouts.
Video demonstrations & instructions to perform exercises
Daily workout and nutrition logging in the app
24/7 chat support
Get all the workouts you can want in our workout library along with annual 1 on 1 coaching! We work together to get you the results that you deserve! Focusing on nutrition and consistant workouts to help you build the body and life you desire.
Personalised fitness plan with video demonstrations & instructions to perform
Personalised meal plan & recipes
Regular progress check-ins
Regular updates in plans based on your progress
24/7 chat support
Hello, my name is Sarah Howell and I am a wife and mother of 2 amazing children and 3 crazy furbabies! My daughter, Paisley is 12 years old and my son Preston is 9. Paisley adores looking after babies and kids sp much so that her favorite day of the week is Sunday because she gets to volunteer in the toddler room at church. She loves baking, and is quite the little artist. Preston has a love for old muscle cars; an obsession both him and his daddy share together. He loves playing outside with the boys in the neighborhood and his favorite sport is basketball. Both are smart, funny, kind, athletic and perfect little humans created in the likeness of Christ, and I am just doing my best to raise them in a way that continues to support their walk with Jesus. I have been an athlete all my life playing a variety of sports in high school and college. After college I became a personal trainer and started my MMA career in 2008. Majority of my career as a personal trainer and gym owner, I was also fighting and working towards my dreams of becoming a professional MMA fighter. My MMA record is 12-4 overall. During my amateur career, I went 10-2 losing only my first fight and last fight. 8 of my 10 wins came by TKO. I made my pro debut in kickboxing 1 marriage, 2 kids and 7 years after my last amateur fight on the largest stage I had ever competed on, Bellator MMA. I was nowhere ready for this fight, I didn't have a coach or a team and I actually just opened my brick and mortar kickboxing studio, Wolfpack Fitness. My opponent is a world champion kickboxer, her husband is in the UFC hall-of-fame and trains in California with some of the biggest UFC names. I lost this fight in a 3 round decision. I went on to go 2-2 as a pro and was a runner up on the reality TV series The Ultimate Fighter (TUF) in 2018. Over the last 15 years, my passion for personal training and fighting has evolved into inspiring others to continually fight for their health and fitness. It is a grind that never ends and it is worth the fight every time. I have realized first hand that the real fight we are training for is not in a cage, but against life itself. My husband and I firmly believe that the next 18 months are going to be very trying. One of these seasons we are going to look back and ask ourselves how we got through. This is why it is more important now than ever to be prepared for anything. 2AF provides basic training that will not only help you get in shape and lose weight realizing your fitness goals, but it will prepare you mentally and physically to be able to protect yourself and your family if God-forbid that situation should ever arise. 2AF combines 15 minute training intervals including boxing or kickboxing sessions, HIIT strength training sessions and laser target shooting. Working these specific drills consistently, while dedicating yourself to proper nutrition will produce the ability to fight for yourself and your family daily; fight to become the best version of yourself, fight to become stronger and more fit, to be familiar and proficient with your weapon for self defense and capable of hand to hand combat if necessary.
Connect with me over one-to-one video calls to discuss your goals, progress, techniques and more.
Build long term healthy habits with weekly and monthly compliance trends for workouts, nutrition and everything else.
Connect your wearable device with the app to track your daily activity levels and workout metrics like heart rate and calories burnt.
Check-in with weekly photos and measurements to keep track of your progress. Make amends whenever required.
Access to a scheduled workout plan for accountability, but flexability to accomidate lifes needs.
Get meal plans based on your dietary preferences. I will constantly update your plan to ensure you get to eat what you like while keeping it healthy.
Michael G.
Avid Golfer, PE Teacher & Dad of Twin Girls
Marissa K.
Technical Education Secretary and Mom of 4
Jennie C.
Computer Lab Para-Educator, Full Time Student Working on Teaching Degree & Busy Mom
Tamra W.
Young Grandma
Theresa D.
Dog Mom of 2 Corgis
Bobby Jo E.
Dental Office Assistant & Busy Wife and Mom
Emily H.
Music School Teacher
Can these workouts be done from home?
Absolutely they can! The EXPLORE feature in the app offers a wide variety of workouts in catagories specific to equipment. So, depending on the equipment you have access to at home, you can find the perfect workout to utilize your equipment. We even offer all body weight exercises. We do recommend adding a heavy bag to your home gym or workout space because boxing is a big part of our program and although it can be done shadow boxing it is more fun and more effective to have a bag to make contact with.
Do I have to have a heavy bag?
We do recommend adding a heavy bag to your home gym or workout space because boxing is a big part of our program and although it can be done shadow boxing it is more fun and more effective to have a bag to make contact with.
Do I have to have boxing experience?
No, in fact, most of our members have no experience at all! And that is totally okay! Our boxing videos are broken down step by step to allow you to learn at your own pace. There are a variety of videos to choose from in the EXPLORE feature in the app so you can focus on the beginners combinations for as long as you need to. If you are really struggling we can always schedule a call and I can personally coach you through whatever issue you are having.
What if I dont want to box or lazer target shoot?
The great thing about this app is the access you have to other options. Obviously we believe that the boxing and lazer target shooting are an important part to transforming your mind and body, we know and understand some people may have issues holding them back from doing so. Modifications can be discussed during a 30 minute monthly call or you can always do an different form of cardio in place of the boxing.
What if I have allergies, sensitivities or can't eat certain foods?
No problem. We can create a custom meal plan just for you that fits your nutritional needs as well as your macros and calorie needs to reach your goals. This can be done privately on a 30 minute monthly coaching call.