LYNC30 Giveaway

It’s time for a giveaway!

Earn some goodies from Whitney herself! All you gotta do is comment below with your favorite recipe that you have made so far. One lucky person who comments will win a Primal Palate Spice Sampler!

41 Responses

  1. My favorite recipe is the chicken meatballs, it was so yummy over zucchini noodles. I’m so excited that I found a new dish that’s tastes awesome and super healthy! Thanks Whitney

  2. I will have to go with this weeks breakfast casserole. This is one I feel like I could eat at breakfast, lunch or dinner!

  3. My favorite recipe was the breakfast casserole with egg, sausage, spinach, mushrooms. It was so good and so easy to sub in the vegan options. I’ve made it twice during the challenge. I also really liked the Mexican casserole with some Trader Joe’s green salsa!

  4. Honestly, my favorite recipe has got to be the pumpkin smoothie – hands down. With canned pumpkin readily available, I can feel fall festive year round and it’s so dang tastey every time! Move over pumpkin pie!

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Lync30 Meal Prep

Let’s prep some meals

Check the Meal Preppin’ event with Whitney Stuart of Whitness Nutrition and snag these downloadables to follow along during her sesh.

48 Responses

  1. Thank you!!! All of your recommendations yesterday were super helpful! Having the bulletproof babe blend smoothie now and it is top notch! 👌🏻

  2. I made crockpot shredded chicken covered in the New Primal Smoky BBQ sauce for some of my bowls this week. So yum!

  3. Outside of crockpot chicken, anyone have any recommendations for making large batches of chicken? Please and thank you in advance!

  4. Whitney – thanks for the session last night! I was going to ask about chicken and your thoughts on thighs v breasts. Would you recommend one over the other?

  5. I made a breakfast casserole and it came out good, I added a lot of seasoning to the Turkey, but I think I will add more eggs and less turkey next time. Thanks for the recipe!

  6. My favorite recipe was the breakfast casserole with egg, sausage, spinach, mushrooms. It was so good and so easy to sub in the vegan options. I’ve made it twice during the challenge.

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Goal Digger

Let’s make some goals

Did you catch our Goal Set + Share event? No worries if you missed it. We recorded it for you! Watch, re-watch & dive in. Then download the worksheet. below and let’s get our goals on the map. After you’ve conquered goal setting, share your BIG goal for November 3rd in the comments below. Accountability is one of the biggest steps towards achieving your goals.

73 Responses

  1. Hi everyone! I tweaked and refocused my Goal for this challenge, and really thought about the specifics and what I really wanted to gain from this 30 day challenge.
    I made a promise to myself several years ago that I would make sure I’m at the fitness level I want to be in by the time I’m 50 and then I only have to maintain that going forward. I have had a few setbacks with illness and injuries but I have fought back each time to get back on track. This challenge is my beginning my starting line and I’m excited to run this race for me.
    I want this month to be a time of change for me a time to put me first and get back to my healthy habits. Trying new ways to look at nutrition and how to fuel my body to get the most out of myself each and every day.
    I will be turning 50 this November 21st and this challenge will get me started on my path to great health this year. Here’s to my 50th being the best ever!!!

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lync30 day 1

LYNC30 Day One

Play Video

A little welcome from Whitney…

Don’t forget, I’m here for you! Check back often for tips, tricks & encouragement. Any questions so far? Comment below & I’ll answer them!

38 Responses

  1. ah so excited for lync30! this is my first time participating in this challenge. i’m doing it because quarantine has made me even more obsessed with my bed, binge watching shows, eating all the foods, and drinking all the drinks. i’m excited to get back into a healthier routine and see all my lync loves much more often. spin class has always been therapy for me, so i’m pumped to sign up for class almost every day and meet more of the awesome humans who go 🙂

  2. Day two and orange dots are popping up for classes slain! I am perpetually behind the first week of challenge on meal prep but i am not giving in to self sabotage–re-watching Whitney clips to cheer up for food prep. Thinking of the whole challenge gang and glad we are actually doing a real challenge and COVID 19 is not stopping us (just making us careful in reaching for our goals)!

  3. Hiii!! Just got finished with the Goal Setting and Share zoom call with Kelsey. Everyone gave me a lot to write down, think about, and TONS of encouragement. My main goal is really focused around food choices. Almost every single family member I have has struggled with some kind of disease (heart disease, cancer, diabetes…) After my dad passed away from cancer in August, I really turned my focus to my food choices. Not that food can completely stop cancer, but I think it may have a lot to do with it. I made the choice to become vegan! I am still very new and not 100% perfect, but I am very proud of how far I have come. My goals now are focused more on nutrient and caloric intake. Am I getting enough protein? Am I getting enough healthy fats? Am I eating too much carbs? SO, my goal I made is: “I am tracking my meals and meeting my caloric and nutrient intake 6x a week using MyFitnessPal by November 3rd.” I am giving myself a little grace as each day won’t be perfect and knowing that by Nov. 3rd, I am going to be much more aware of what I am putting in my body. Thank you, Kelsey, for the meeting!! Loved it 🙂

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welcome to lync30

Welcome to LYNC30 + Introductions

Congrats on signing up to take this journey with us! We’re all so glad to see you here and can’t wait for the next 30 days. Whether you’re a veteran LYNC30 goer or a newbie to the program, we’re here to create the best experience possible! If you haven’t done so yet, please watch the LYNC Welcome + 101 videos from Kelsey + Whitney as well as visit the FAQ section to get some clarity on any questions you may have. 

Our team has worked hard to create a plan that’s simple, effective, and fun. We’ll be here to guide you through the whole way, but you’ll have to actively open your mind and body to change. Go all in with us and we promise that 30 days from now you’ll see strength, progress, and growth.

We know you’ll do great, but we do have a very helpful reminder for you this month: stay social. The best part of this challenge is that you have SO MANY people taking it with you who are cheering you on. This fitness family is powerful and we’ve seen that we can truly do anything with the power of community. This month will be our most fun if we all engage, support, and discuss our successes and challenges in this discussion group.

Hopefully you’ve read a little bit about Whitney Stuart on the Meet Whitney tab, but there’s also a few more familiar faces who are taking on this challenge with you! We’ve complied a list of your very own LYNC instructors who have committed to challenging themselves with the LYNC30 program right alongside you. Read more about your LYNC30 fam below + then comment below and introduce yourself and why you’ve decided to join us.

Kelsey Howard


This month is my chance to reclaim 2020 and finish the year feeling good about where I’m at and the effort I’m putting in. It feels like I’ve been along for the ride the last few months so I’m looking forward to having a plan, taking control of my fitness and food choices, and having lots of accountability partners. I also love that we have found a way to bring the community together for this challenge in spite of everything this year, and we can all get the support we’re craving right now. I’m taking on LYNC30 for myself and because it’s essential to create this empowering environment for the rest of the studio!

 I’m doing LYNC30 because 2020 has totally thrown me off my routine (and I thrive on routine haha). It’s time to get back in check and take care of my body and give it the fuel it needs

Sydney Merriman

studio manager
+ instructor

Kayla Dye

marketing manager
+ instructor

I’m super excited for the next 30 days. I love Whitney + her sass and all her recipes and tips. With Whitney’s help, I’ve been able to adapt her meal plans to fit my dietary needs while also taking charge of my nutrition. PLUS, I really miss being PART of something and can’t wait to cheer all of you on.

I’m taking on LYNC30 because at 5.5 months postpartum, I’ve realized I’ve halfway put my healthy choices on the back burner. I’m hoping to reestablish old healthy habits and maybe pick up a new one or two so I can be a healthy, strong role model for my baby girl!

Shannon Parnitke


Andrew Matt


The LYNC30 challenge is just that: a challenge! But it’s also a celebration of what our bodies can do, and one of the best ways to connect with the LYNC community both in classes and outside of the studio! Taking on challenges together is what we do every day in class, so all of those times you’ve surprised yourself with your own strength or felt yourself grown at LYNC, this challenge is just building on those same habits. With a little bit of planning and the help of everyone taking on LYNC30, you’ll be amazed at how you tackle these coming days and weeks! Cheers to a great challenge, and see you in the produce section 🙂

I am taking on the LYNC30 challenge because over time, I’ve learned that I’m so much more successful when I have an accountability partner to help me achieve my goals!

Four Powerful Benefits of An Accountability Partner:
1. Another perspective
2. Someone to check in with
3. Built-in cheerleader
4. Someone to challenge you

As a newer member to the LYNC community, I am also hoping to make new connections during the challenge! I cannot wait to hear what your goals are and I cannot wait to help you achieve them as one of your many accountability partners! LET’S DO THIS!

Lauren Duff


Avery Godwin


2020 has been nothing short of unpredictable. It’s been a year that has pushed me to grow, but has also felt so out of control. I am SO pumped to take on LYNC30 and take back control of my health while being surrounded by the most encouraging community!

When I first heard about LYNC30 I didn’t know what to expect and was nervous to sign up… but decided to take a risk and go for it, and I’m so glad I did! Whitney’s expertise changed the game for me. I learned about what my body needs and how to be prepared for the week- I started Sunday meal prepping and haven’t stopped since! LYNC30 also gave me the opportunity to connect with the instructors and other riders- Lync went from being a studio to a community. I’m super pumped to see what I’ll learn and who I’ll meet this time around 🤗

Emily Breviglia


Alexandra Mercado


I’m so excited to take on this 30 day challenge with y’all! I decided to take on the LYNC30 because 1. It will be the perfect wedding prep: I will have easy to follow yummy and healthy meals I won’t have to overthink about! 2. It gives me a chance to really dive deep into the Lync community and connect with our riders in a deeper way 3. It will help me create momentum to become a stronger rider/instructor by taking classes from all our amazing instructors!”

I’m taking on the LYNC30 challenge because I love any kind of group accountability. I love group fitness in general because it’s so fun to be pushed to be the best version of myself alongside other people with the same goals!! Also, I love food & new food inspo, so this is a win-win 🤩

Emily Smith


Kailyn Lee


You have to keep your cup full before anyone else’s. This challenge for is a promise to myself to take care of my body with proper fuel and dedicate more intentional time to exercising and feeling good. 

I’m taking on the LYNC30 Challenge because I need a break! My mind and body deserve some self love and that’s exactly what I want to focus on the next 30 days!

Kasey Carlock


Now it’s your turn 👇🏻

66 Responses

  1. I’m so excited to start this new round of Lync30! Every time I participate I learn something new and meet new people! It’s a great opportunity to build up your community. I get really comfortable walking in to the studio and walking out without contact and this has helped me get away from that.

  2. I am taking on Lync 30 so that I can keep feeling and becoming stronger by tailoring my diet (with lots of awesome help and guidance from Whitney!) to complement my efforts in the bike room. I am looking forward to getting to know more people in the Lync Community through this challenge. The past challenges at Lync that I’ve been part of have been really positive experiences for me and I know that October Lync 30 will be great too. This will take a lot of effort and dedication, I know we can do it especially because we’re all in it together!

    1. Yes, we will do it because we are all in this together! Cannot wait to get to know you better through this challenge Rachel!

  3. I love Lync challenges! Such a great way to learn new things, meet new people and get back into the swing of things. During this crazy year, I am looking forward to some structure and guidelines and smarter eating that will lead to more energy and happy endorphins!! Looking forward to it!! XO Kim

    1. Yes, Kim! So excited to do this challenge with you! I need to get back to some more structure, especially when it comes to my nutrition! 2020 has thrown me completely off course!

  4. I am doing Lync 30 because I want to really look at what I’m putting into my body and how I’m fueling it. Quarantine and 2020 put my bad eating habits on display. I’m excited to do this challenge because I feel like I haven’t had the same motivation in the gym as I did before quarantine. I am also excited to get to know all of you! I can definitely get into the habit of just showing up and leaving. I’m thrilled to meet all of you and get to know y’all better since we all go to Lync because we love the community and love the work. <3

    1. YESSS! I love this so much. Proud of you and can’t wait to see you in the studio more. I’m working on taking on my own workouts so this will be funnnn

  5. hi friends! this is my first Lync30 challenge. with the pandemic, an ankle injury, and our recent move, I really fell out of the routine of working out and eating well. I decided to do this challenge (after a lot of back and forth mentally) to jumpstart new habits and take better care of myself. I’m a little overwhelmed by the nutrition plan going out of the gate, but I’m excited to get started!

    1. Hey Grace! I felt the exact same way when I did my first Lync30 challenge! But the beautiful thing about the meal plan is you can adapt to what you prefer. Hate brussell sprouts like me? Sub in broccoli. Got a bunch of chicken on hand you need to use, sub that in for turkey. The important thing is to follow Whitney’s VPFC method and to eat real foods. When you switch your mindset from “I have to follow this plan EXACTLY or I’m doing it wrong!” to “I am picking nutritious, real foods that fit my lifestyle and preference” it makes a huuuuuuge difference. Good luck, you’re gonna crush it!!

    2. Welcome Grace! You’re going to love it. I totally fell off the bandwagon too and so glad we have this challenge to get back on track and feeling good about things. Feel free to ask ALL the questions. The meal plan can seem overwhelming but no question is a bad one–it gets easier I promise!

    3. So so happy to have you on board 🙂 and you know we are all here cheering you on and offering whatever support you need! One day at a time and you’ll be amazed at how much you learn and grow!

  6. I’m hoping to use these thirty days as a reset to, as Kelsey mentioned, take back control over my exercise and eating. I want to remember how good I feel when I take care of myself and put my health first! Having the community accountability will help me to start and stick to it rather than push it off to “tomorrow” or “next week.” I am also continuing to rewire my brain from the demonizing of foods that aren’t as nutrient rich!

    1. ABSOLUTELY! There’s something really special about having other people taking on tasks with you that makes it easier to take on.

  7. Today is the first day of my extended vacay from work — through the rest of the year. My husband told me I should find a new hobby during my time off so I don’t lose my mind (and drive him nuts all day every day)
    After a year at home with my baby and working for a cruise line, which has been totally decimated by the pandemic, it’s time for a total reset!
    So when I realized the challenge started on my first day off, the universe slightly nudged me to realize what I wanted to do — make myself my new hobby.

  8. Hey everyone! Happy first day of the challenge! :-). This is my third challenge and I am really excited about it because I need to get back to healthy eating and lifestyle choices. That cliche that abs are made in the kitchen has some truth to it right? I’m ready for these delicious meals from Whitney, some community time with y’all and some great workouts with the Lync fam!

    1. It’s a total cliché because it’s TRUE! Abs are totally made in the kitchen and Kelsey’s arms + abs class LOL

  9. Happy first day of challenge–I am looking forward to 30 days of fun nutrition and new recipes, some group meet ups and a stronger body. I LOVE Lync 30. I learn something new every time and meet more people! My husband and I go by Mode and Dode to many studio goers but you can also call us by our names–Carla & Steve!

    And I continue to work toward a little flatter stomach and much stronger shoulders (I am the one groaning on planks and dolphins and push ups in CORE!).

    Let’s have some LYNC family community fun–AT LAST!!!!!

  10. I did Lync30 a couple years ago and took so much away from it. I kept those good habits up for quite awhile, but 2020 has totally derailed me! I’m looking forward to finding more balance and taking care of myself!

  11. Dropping some of my favorite resources/coupons here if you’re in a slump & need some healthy/easy options! 🙂

    Grocery Resources:
    Instacart- Order your groceries fresh

    Thrive Market: Free 30 days & 25% off order
    online discount health store for items you may not find in stores (can filter for allergens and dietary patterns like low carb!). Ex: meat sticks, single nut butters & avocado oil spray.

    Prepared meal recs:
    Territory Foods- $50 off. Fresh delivered/pick-up meals in DFW. Use the paleo/Whole30 filter, low carb and balanced –

    Snap Kitchen: Another fresh option in Dallas Richardson & Plano. Download the app & order a free meal/lifestyle plan. $45 off plan/$15 off first purchase –

    BrightBox Foods: This retired chef from Abacus’ new concept. The salmon & spaghetti squash dishes, wow! Delivered.

    ATable: beautiful season meals that change weekly. All ingredients are listed. Add Whitness Nutrition to note section. They deliver to your doorstep in compostable containers, Dallas locations only.

    Like to cook? Consider Sunbasket’s Paleo filter. Here is $35 off your first order

    Coffee creamer upgrade: Califia unsweetened, or Nutpods(Kroger, Sprouts, Tom Thumb), 20% off with code Whitnessnutrition or $5 off here

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