Coach Steph Ward

Coach Steph Ward Certified PT, Health & Nutrition Coach helping others learn how to live healthy, happy, strong lives!

I love leftovers for lunch! 😋 Today is turkey meatloaf that was so good and a quickly thrown together garden salad! 🥗 Bl...
04/16/2026

I love leftovers for lunch! 😋 Today is turkey meatloaf that was so good and a quickly thrown together garden salad! 🥗 Blood sugar balanced (as always) and I'm set up for a healthy meal! 👍

Do you like leftovers or not?

So last night I was outside walking all around and drinking my lemonade🍋 VINIA Hydration. As I went to take my horse fo...
04/13/2026

So last night I was outside walking all around and drinking my lemonade🍋 VINIA Hydration. As I went to take my horse for a walk, he immediately smelled it on my breath and tried to get to the bottle to try it! This was his reaction: 😝

Hey y'all!!! I'm still so pumped up about our awesome zoom call last night in our Vinia Blood Flow Hydration Challenge c...
04/08/2026

Hey y'all!!! I'm still so pumped up about our awesome zoom call last night in our Vinia Blood Flow Hydration Challenge community!💥 It was so fun sharing about the benefits of increased hydration, blood flow and movement! Then I took them through one of my 7 in 7 workouts and got everyone moving🔥!

Today, I'm sharing the workout with YOU TOO!! 💪💪 I would love for everyone to try this, you can do it anywhere! At home, work or in the gym!

Here are some tips and suggestions:

1. The timing can be adjusted to suit your needs. You can do 30/30 (30 seconds of work followed by 30 seconds of rest), 40/20 or even 60/30 or just sick with a rep count of 10, 12, 15 or 20! You can use a 📱 phone, watch or clock ⏰️ with a secondhand!

2. Try the exercise first and then decide if you need to modify or add weight. The focus should be on quality controlled reps and good form! We teach that you start where you are and work on 1% improvement as you progress! 💪💪

3. Here is the link to the call from last night if you missed it. If you just want to watch the workout portion, it starts about minute 18! 😉 (If you're not in the Vinia Challenge community, you can still join us! That link will be in the comments!)

https://www.facebook.com/share/v/1CXGM2zCho/

4. 💯 HAVE FUN WITH THIS and let me know in the comments if you try it! 👇👇

As always, stay healthy, hydrated and keep moving! 🩵 Coach Steph

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04/08/2026

Who wants to workout with me❓️❓️

I'm all pumped up because we just finished filming a live workout in our Vinia 30 Day Blood Flow Hydration community! I got to take everyone through one of my 7️⃣ in 7️⃣ at home workouts and it was 🔥! So, tune in tomorrow on my socials and I'll share that workout with all of you too! It's perfect for everyone who wants a fun way to move at home, on the road while traveling or even from their office! 😉





Got my workout in this morning! Bench press, pull ups, sled pushes, wall sits, deadlifts, rowers, squats, planks, lots o...
04/03/2026

Got my workout in this morning! Bench press, pull ups, sled pushes, wall sits, deadlifts, rowers, squats, planks, lots of core and a 5x5 kettlebell complex burnout with RDL's, Swings, Sumo squats, 1 Arm Rows & 1 Arm Presses! Whew! 🙃 Great calories burn 🔥 and got me fired up for the day!

Since then I've consumed about 80 oz of water and Vinia Hydration and another 10,000 steps around the farm!

💞 Next up - celebrating 33 years of marriage to the love of my life, Charles Ward! Seafood dinner and hopefully some live 🎶 music at our favorite local spot! 🦀🐚🦐




Hey y'all! 👋 "Phillipa" and I just wanted to say HI and bockbock! 😂 I have really enjoyed spending time outdoors on the...
04/02/2026

Hey y'all! 👋 "Phillipa" and I just wanted to say HI and bockbock! 😂 I have really enjoyed spending time outdoors on the Funny Farm with all of my animals. It's helped me to get in so much more movement and of course, hydration is ongoing! Today I did a killer full body workout at Train Strong Fit and then spent the rest of the afternoon outside working in the flower beds and gardens. I'm so grateful for warm spring temps! 😎

How did y'all MOVE today?



VINIA

Sometimes I just "wing it" for dinner! 😂 I didn't have anything planned and it got late and we needed to eat. So, I cook...
04/02/2026

Sometimes I just "wing it" for dinner! 😂 I didn't have anything planned and it got late and we needed to eat. So, I cooked up some ground chicken in mexican seasoning, boiled some tri-color legume rice (high protein), chopped up some cucumber 🥒 and peppers 🫑 cilantro 🌿 and tomatoes 🍅. Threw it all in a bowl with avocado cilantro sauce and it was SO YUMMY! 😋 Y'all know I teach blood sugar balanced nutrition and this is PFC3 perfection and a very healthy quick and easy meal! BOOM! 💥


My PFC3

03/31/2026

Keeping your body moving and strong is the best way to enjoy a good long life! The focus these days is on longevity and anti-aging. It's no secret that those who move their bodies daily and follow a clean eating balance nutrition program live happier longer lives! 💪💪

That's the goal! 🏆 Invest in yourself now, so you won't have to invest in long-term care later! 😉

03/28/2026

🏆🎉 VINIA HYDRATION IS THE WINNER!!! 🎉🏆In our taste testing at the gym to start our 30 Day Hydration Challenge, we did a blind taste comparison between VINIA Hydration and another popular Hydration product. The results were clear, VINIA was the winner every time!

So, we know that it tastes amazing. More importantly, the benefits of having a good quality hydration product that's non GMO, with natural ingredients that ALSO includes the benefit of increased blood flow, nitric oxide production with red grape resveratrol is incredible! 💯🙌

It's not to late to jump in on the 30 Day Hydration Challenge, it's FREE and there are winners chosen every day with amazing prizes! Jump in with us and increase your Hydration and movement! 💦 🚶‍♀️🚶‍♂️💦

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Richmond, VA

Website

http://Linktr.ee/stephsward

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