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Chest: Circumference of your chest at the nipple line
Waist: Circumference of your torso at the smallest point - usually an inch or two below your ribs
Belly Button: Circumference of your torso at the point that is level with your belly button
Glutes: Circumference of your glutes/hips at the fullest point
Right Thigh: Circumference of your thigh at the fullest point
Right Calf: Circumference of your calf at the fullest point
Right Arm: Circumference of your arm halfway between elbow and shoulder
Record your measurements and progress so that you can see the changes that are happening to your body. Here you will also keep track of your before and after results.
Select a Check-In Point to Enter Your Results
Sometimes called an exercise ball, a stability ball is a large inflatable ball used in many exercises. In this program you will use a stability ball to improve core strength, balance and flexibility. Stability balls come in a variety of sizes, make sure you get one that’s the right size for you. You’ll want to purchase a ball that allows you to sit with erect posture with your hips and knees at 90 degrees based on your height and leg length. Most stability balls will come with a size chart recommendation to help you select the right size for you.
Ideally you will have two sets of dumbbells: a set of 5lbs or 8lbs and a set of 15lbs or 20lbs. If you can’t afford dumbbells consider checking your local thrift store or use objects around your house of similar weights, like canned food. If you feel like these weights become too light as your progress, you might think about investing in a third set, but it’s not necessary.
If you don’t have this, dumbbells or a stability ball, you can still participate in the challenge. Just do a modified version of the exercise.
A simple food scale is easy to find and can be very affordable. When selecting a food scale, make sure it has multiple modes (ounces, grams and pounds) as well as a tare button that allows you to "zero" out the scale. I also recommend a scale that has a flat measuring surface rather than a bowl for ease of use.
You will also need a high quality whey protein powder. The protein that I’ve incorporated into your nutrition plan is 100% whey protein isolate and has no carbs, fats or sugars. I recommend IdealLean Protein for Women.
You will also need a really good whey isolate protein powder - ideally one with no carbs, fats or sugars.
Every workout comes with an accompanying video where I demonstrate proper form and walk you through every exercise. You can either watch the video for reference before going to the gym or you can do the workout at home along with me.
You can even pull up the video on your mobile device while working out if you need to! The workouts are also written out and listed in the Workout Workbook.
First of all, CONGRATULATIONS!! Hitting your goal weight is a huge accomplishment!
The great news is that you no longer need to be in a calorie deficit, meaning you won’t need to be eating less calories than your body burns throughout the day. You will need to increase your calorie intake in small increments until you’ve found a place where you can prevent additional weight loss, don’t feel hungry, have high energy levels, and are able to maintain a weight that feels good to you.
This process does take some trial and error so don’t get frustrated if you see a small increase or fluctuation from your goal weight. Your body needs to figure out what works best! Start by adding just 50 calories each week until you find that sweet spot where you are able to be consistent in your weight without feeling hungry or deprived.
Remember that increasing your calories to maintain your weight will look a lot different than giving yourself a free pass to eat whatever you want and risk falling back into old habits.
If you’ve reached your goal weight before the challenge has ended, add in the calories as instructed above and stick with the workouts all the way to the end to see more positive changes in your physique and strength.
Yes! To increase the calories in the right proportions for men, multiply all food amounts by 1.3. This will increase your carbs, protein and fats in proportion with each other.
If the plan calls for 40g oats you would do the following:
40g oats x 1.3 = 52g oats
Instead of having 40g oats you would have 52g oats. Do that for every single food item on the plan. This will ensure you’re getting enough calories to fuel your workouts and your metabolism and still lose fat.
After your workout it’s important that you consume a meal with protein and carbs that’s also low in fat. You need the protein to begin repairing your muscle tissue and the carbs to replenish glycogen stores. You don’t need the fat post workout since it slows digestion and can impede the body’s ability to recover.
Your body burns through a post-workout meal very fast, adding in a fast digesting carb or simple sugar (i.e. “treat”) during this window can actually help speed up that digestion even more. This is the one time of the day that eating simple carbs or sugars can be considered helpful! I’ve also observed that having a post-workout treat helps people stay on plan because they feel rewarded, which, in turn, keeps them motivated and moving forward.
If you do include a treat with your post-workout meal, you might feel hungry faster than you would normally. This is normal, and you can eat your next scheduled meal 90 minutes after your post-workout meal if needed. You don’t have to wait the full 2 1⁄2 to 3 hours as directed in the nutrition plan.
I’ve included a complex carb option that can be used instead if you feel like a treat post workout would be mentally counterproductive for you. However, rest assured that a little sugar will not affect your results when included as part of your post-workout meal.
Please, DO NOT skip meals. The calories and macros in this plan are calculated specifically for fat loss and tailored to your body composition. Skipping meals means you aren’t getting enough fuel in your body to burn excess fat effectively.
You risk affecting your hormone levels, slowing down your metabolism, and putting a halt on progress and fat loss. Too much food is a good problem to have, so make sure you eat every last bit!
Keeping your blood sugar levels stable will do a lot to help you avoid cravings. Do this by adding in more approved veggies to each of your daily meals. You can also try any of the following strategies to help you stay on plan:
Take a walk outside for 10 minutes
Drink 16 oz water or crystal light
Chew a piece of gum
Brush your teeth
Take a bath
Change up your scenery and keep yourself busy! Do you have errands to run? Laundry to fold? Work that needs done? Get yourself involved in those tasks and take your mind off your cravings!
Muscle soreness is a result of lactic acid building up in your muscles from resistance training. Some things that can help break this lactic acid buildup down and reduce soreness include:
Low intensity cardio such as a walk or easy jog
Epsom salts bath (put 2 c. epsom salts into a really warm bath and soak for 20 minutes)
Make sure you’re drinking IdealBCAA’s during your workout and at least one other time during your day between meals! BCAA’s help muscle recovery and protein synthesis!
If you’re so sore you feel like you can’t even walk or move, try rearranging the workouts for the rest of the week so that you have another day off before you work the sore body part again. It’s also okay to drop the weight a little bit but still complete the workout if you can. If you are absolutely too sore to move, add a rest day in and pick things back up the day after.
Being sore is generally a good indicator of how hard you pushed yourself, but if you’re not sore that doesn’t necessarily mean your workout was unsuccessful. As mentioned above, soreness is the result of built up lactic acid.
Some people will produce more lactic acid than others and some workouts will cause you to produce more lactic acid than other workouts, causing more soreness. Not all bodies react the same!
First of all, if you’re pregnant or breastfeeding you should receive clearance from a doctor before beginning any new fitness regimen.
I am not a medical professional, but generally if you’ve been weight training and doing cardio prior to getting pregnant, you are ok to continue that same approach into pregnancy. If you want to begin a new program, it’s always best to take a slow approach and really pay attention to how your body feels. If you begin to feel dizzy, sick, light headed or otherwise “off”, rest until you feel better or cut the workout short to be safe.
Women in the 2nd trimester shouldn’t do anything inverted or lie flat on their back. Use a stability ball or an aerobic step to put your body at an incline instead of lying flat on the floor.
As you advance into pregnancy, pay special attention to how your joints feel. If any exercise hurts your joints, such as your hips or knees, for example, substitute another exercise that works the same body part or skip it altogether.
For the 2nd and 3rd trimester and also postpartum (if you are breastfeeding) you’ll need additional calories. I recommend taking the food amounts in this program and multiplying them by 1.3. This will add about 400-500 calories to the program. If you aren’t putting on weight and your doctor feels like you should be gaining more, or if your milk supply is low even after increasing your food, jump up to the next higher calorie meal plan and continue multiplying the amounts by 1.3. For example:
If the plan calls for 40g oats you would do the following:
40g oats x 1.3 = 52g oats
Instead of having 40g oats you would have 52g oats. Do that for every single food item on the plan. This will ensure you’re getting enough calories for your pregnancy and for postpartum milk production.
If it’s the type of vacation where you have control over some of your food, try to stick to the plan when you can. Feel free to use the food substitution chart and sub out the basic foods in the meal plan for more travel friends options. Some of my favorite travel friendly options are:
For the meals where you don’t have control over your food, try to eat as close to plan as possible with your food choices. If that’s not possible, focus on the amount of food eaten and keep portions small. Get back on track with your next on plan meal a couple hours later.
For your workouts, invest in an inexpensive set of bands. Most dumbbell exercises can also be done with bands! If you need to make a weighted movement into a body weight movement due to lack of equipment, you can increase the reps to increase the intensity of the workout. You can also add in more plyometric type moves such as burpees, mountain climbers, squat thrusts, and other exercises to increase the overall intensity of the workout. Don’t forget to look into local gyms or your hotel gym! There are sometimes great options close by!
Staying on plan on vacation CAN be done! I’ve done it many times! While it’s hard, it’s completely worth it to come home from vacation feeling amazing and knowing you saw great results, even while you were away from home!
Unsweetened almond milk is a creamy, low-calorie alternative to cow’s milk. Other acceptable milks are unsweetened coconut milk or cashew milk. Any milk that is 30-40 calories per cup is fine.
If you’d like to use skim milk, you can, but use half the amount that is listed in the plan to substitute for almond milk properly. Soy milk isn’t recommended because too much soy can affect women’s hormone levels
I want the workouts to be challenging! In order to change your body you MUST push outside of your comfort zone. The weights you use should be very challenging to finish the set, but not impossible.
If you feel like you could have done 35 more reps, increase the weight next time. If you couldn’t finish the set, decrease the weight. Most people like to start with two sets of weights, one heavier and one lighter. Try starting with 5 or 8 pound weights and then a set of 12, 15, or 20 pound weights.
For the low-carb days, just move your pre- and post-workout meals to before and after you workout no matter what time of day it is. You can do the rest of your meals in any order you’d like.
Based on when you work out, adjust your meals for the moderate carb days as follows:
VERY EARLY AM Workout for people who don’t want to eat pre workout:
AM Workout: Plan as written
Late Afternoon/Early Evening Workout:
After Dinner Workout:
Absolutely nothing! It’s normal to lose a few pounds during your first two flush days. Some of this is water weight but that is not a bad thing! It’s a good thing to rid your body of excess water weight!
After your jumpstart days your body’s water balance will return to normal and you will continue to lose fat. Sometimes this doesn’t always show up on the scale right away. Keep going with the program and your results will show soon! Just be patient and consistent for the full 6 weeks and you will see amazing results!
Weighing your food is actually a much more accurate way to portion your food than using measuring cups. There is so much room for error with measuring spoons and cups! It’s so easy to use a rounded T of peanut butter and a rounded 1/4 c. of oats!
Little things like this can add hundreds of calories a day! I would prefer you weigh your food, but I have included both measurements so you can use what is best for you. If you find that you aren’t losing as quickly as you’d like, switch from measuring to weighing for a few days and see if that speeds things up by making your portions exactly where they should be.