fit mommy challenges1.thcdn.com/design-assets/ideal/6-week-fit-mommy... · 2017-04-19 · don’t...

SI X W EEK FIT MOMMY CHA L L E N G E

1

MOMMY TRAINER

FIT MOMMY CHALLENGE

six week


2

Welcome to my 6 Week Fit Mommy Challenge! Thank you for taking this journey with me, I can’t wait to help you.

In this NEW six week program you will:

• Regain your confidence

• Boost energy

• Feel stronger and more toned

• Learn a healthy, easy-to-follow diet

• Connect with other healthy-minded mamas

• Learn safe, effective workouts

• Have FUN working out!


3

I N T R O D U C T I O N

N U T R I T I O N

G U I D E L I N E S

M E A L P L A N

W O R KO U T S

FAQ S

4

9

10

1 3

1 8

1 9


4

HI MA M A !

I am so excited to share this new program with you! Many mamas have completed my 15 Day Fit Mommy Challenge during pregnancy and postpartum months; you may have been one of those ladies who did it over and over again!

You saw such great results — not just physically, but mentally too! There’s nothing more empowering than when us mamas reclaim our bodies and do what we need to feel our best, right?!

As a certified personal trainer with experience helping others achieve their goals, I became my own client when I found myself unhappy with my body after having my last baby. I knew what I needed to do, and I did it.

And I documented the whole thing so I could share it with you!


5

Finding the time to focus on clean, healthy nutri-tion and effective workouts can be almost impossible sometimes. We often joke that finding time to shower is hard — it’s no joke! I’m so proud that you decided to make a change to feel better in your body and have more energy to chase those babies around.

Which is why I wanted to give you more. I wanted to create a new plan to give you more effective work-outs, more clean, EASY, and healthy meals (for your entire family), and more support from me and oth-er challengers to help you as you balance fit life with mommy life.

With the 6 Week Fit Mommy Challenge, you WILL get results! This program is designed to shed fat and build toned muscles as you lose that baby weight.

The workouts are a combination of metabolic circuits and strength training that anyone at any fitness lev-el can do. I have incorporated modifications that can make this program easier or more difficult so you can get the results you want.

And the delicious meal plans were designed to fit your busy schedule. There are over 35 different rec-ipes to choose from — pick your favorites and rotate through them, or try them all during the program. I also incorporated IdealRaw Organic Protein into my meal plans because it’s so important to get enough quality protein to build muscle and drop fat. IdealRaw is an organic, plant-based protein that’s safe for all ma-mas to use.

My private support community will be the icing on the cake! You WON’T be alone in your journey! There are hundreds of other mamas trying to find balance with family life, work life, and just LIFE! With my help, and


6

the help of other challengers, you’ll feel the support you need to be successful.

I’m here to answer all your questions and help you with any struggles you might have. You can contact me through Facebook or via email any time! I’ve been in your shoes, and know I can help with whatever you need.

With my own fitness journey, and helping hundreds along in theirs, I know this program is exactly what you need to help you feel confident and happy in your post-pregnancy body. You’ll have tons of energy to chase your little ones, and you’ll find yourself part of a community of mamas who support each other in living a healthier lifestyle.

That’s my favorite part — helping so many women realize they’re worth it. You are worth investing some time in yourself, to gain better health, confidence, and happiness. If you follow the program I’ve laid out, you’ll amaze yourself with what you can achieve.

Thanks for bringing me along on your journey. Be sure to use these hashtags in your posts so I can follow your amazing progress. Time to get fit, mama!

#mommytrainer#fitmommy#fitmommychallenge#FMchallenge#FMC

Stay fresh, Nicole


7

WHAT YOU NEED FOR THIS PROGRAM• IdealRaw Organic Protein • Dumbbells, two different weights — light/medium, or

medium/heavy• Stability ball• Resistance band• Yoga mat• Food scale• Measuring tape• Scale for weigh-ins

Starting StatsIt’s hard to know where you’re headed if you don’t know where you’ve come from, right? Which is why I want you to weigh yourself, and take some starting measurements and pictures. You will enter this information on your Membership page. This will be your baseline that you can compare your amazing progress to at the end!

I’ve also included a table below for you to record your progress, so you can see for yourself what you can do in just six short weeks!

Weight

Start Week 4 End

ChestRight Bicep

WaistBelly Button

Glutes

Right ThighRight Calf

See the photo demos on the next page for proper measuring guidelines!


8


9

NUTRITION

I created your meal plan to be easy, delicious, and family-friendly; ain’t no mama got time to make two different meals every time you cook! With a “pick and choose” format, the meal plan is designed to inter-change meals, and you have 35 delicious meals to choose from!

Included in your nutrition eBook is an example schedule for your reference. Also in your downloads, you will find a Meal Planning Template to create your own weekly meal plan. I find it helpful to stick to just one or two meal plans for the week, but if you like variation, go ahead and change it up!

You will eat six meals a day: a breakfast, lunch, and dinner, with a post-workout meal and two snacks! The meals in the Breakfast, Lunch, and Dinner categories were created with the same calories and macronutrients, so that you can choose any three of those meals for any time of day. If you want breakfast for dinner, you go mama. Then choose a sweet treat in the Post-Work-out category, and TWO Snacks, and you’re good to go! I designed this to be as easy as possible even on your busiest, most hectic days.

*On your rest day, just drink a scoop of IdealRaw for this meal — no carb treat to go with it. You can feel free to drink it any time of day, or pair it with one of your snacks.

If you have food limitations or intolerances, check the FAQs for some simple swaps and substitutions you can make. I want everyone to find success in eating from this plan. If you still have any questions or problems, don’t forget to contact me via email or Facebook!


10

GUIDELINES

1. Choose six meals a day: Three from Breakfast, Lunch, or Dinner, a Post-Workout treat, and TWO Snacks per day. Breakfast, Lunch, and Dinner recipes are equal in calorie and macronutrients and that makes them totally interchangeable. Awesome, right?!, Throw in a Post-Workout treat and a couple snacks and you have a full day of delicious, nutritious eating.

2. On your rest day, just drink a scoop of IdealRaw for this meal — no carb treat to go with it. You can feel free to drink it any time of day, or pair it with one of your snacks.

3. Every day when you wake up, drink half the juice of a lemon in 20-32 oz warm water. TRUST ME ON THIS ONE! There are SO many healthy benefits and it will really help wake you up in the morning, get you hydrated, speed up your metabolism, and aid in fat loss!

4. Drink ONE gallon of water a day.

5. You may use any non-caloric sweetener; stevia is preferred.

6. No eating anything off the plan.

7. You must eat ALL of the food on the plan. Do not skip meals.

8. All green veggies are allowed at any time during the day in addition to your meals. These include veggies, like cauliflower, broccoli, asparagus, spinach, kale, brussels sprouts, swiss chard, broccoli slaw, cel-ery, cucumber, etc.


11

9. Recommended seasonings: spices of any kind are great, just watch the sugar content! Salsa, hot sauce, buffalo sauce, stevia, garlic, cinnamon cumin, red pepper, turmeric, coconut aminos are all great choices.

9. Electrolyte balance: use salt on your food! It is a critical component of your energy throughout the day and will help keep your electrolytes in check with all the water you’ll be drinking.

10. The 12 Hour Rule: shoot for getting 12 hours of fast in each night. Basically you’re eating for 12 hours and then fasting for 12 hours. For example, if you stop eat-ing at 9 p.m., then your first shake or meal would be at 9 a.m.

If you have a late start to your day, and your last meal pushes you into the later hours of the night, don’t worry. It’s OK to eat late. Try to space your meals out evenly but eating late at night is not going to make you store fat. Your body will need this fuel and will use it!


12

TREAT MEAL Treat meals are worked into this program as a reward for your hard work and to give your metabolism and hormones a boost! Eating clean makes ME happy, as does the occasional treat. No need to feel deprived!

You can have one treat meal each week on the weekend.

You do NOT need to count the calories from your treat meal! This should be a time when you can go to a restaurant or to a party and eat moderate servings of the food that is served or a normal serving size of what-ever it is you’re craving. Just follow the guidelines listed below:

Don’t pig out or binge! Enjoy a moderate serving size of whatever it is you choose to have and move on.

PLAN your treat meal! It’s much more satisfying to plan it out in advance and anticipate the meal to come. Doing this can also help you stay on track and works as a reward system.

Your treat meal should replace one of the meals on your plan. If you’re going out to dinner, skip meal three on that day’s plan, and eat on track the rest of the day.

If you don’t feel like you need it, or you feel like you haven’t stuck to the plan as well as you should have/could have — don’t take it! You do not NEED to take a treat meal if you don’t want it.

Time your weekly weigh-in on the MORNING OF your treat meal and most definitely not after! It’s common for your weight to go up a bit after a treat meal because of extra carbs and sodium, so stay away from the scale after you take one and don’t stress, it will even right back out!


13

MEAL PLANNING TEMPLATE

I created a blank template for you to use in planning your meals for the week. This will be key in helping you feel organized and not overwhelmed by your new plan. Print it out weekly, decide what meals you want to eat, schedule them in, make your grocery list and go shopping for what you need. Come home, prep enough food for three or four days at a time, and relax knowing you don’t need to worry about your meals for a few days.

Meal Plan Notes

1. Your post-workout meal can be moved around to any time of day that you workout. Whenever you workout during the day, eat your post-workout meal as close to the end of your workout as possible.

2. Practically any meal can be taken on-the-go if you have a smaller cooler and a hard-core attitude! Yes, you really CAN eat your food cold! ;-)

3. You’ll need a food scale for accurate food measurements!


14

FOOD SUBSTITUTIONS

Part of loving this program is loving your food! Feeling restricted or limited in your choices can have some pretty disastrous effects and can cause you to fall way off plan. It’s important to have some flexibility in your options to give you ownership and confidence to make good nutrition choices, both during and after the challenge ends.

I’ve made some general substitutions found in the FAQs to help with food intolerances, allergies, or if you just plain don’t like something in a recipe.


15

HYDRATION

Drinking a gallon of water a day is crucial to this program. Water is a natural appetite suppressant, improves metabolic function, and keeps you hydrated during workouts and throughout the day. Plain, old water is one of the best tools for maximizing metabolism!

If you aren’t in the habit of drinking this much water, planning is key! Figure out the kind of bottle that would work best for you, and plan a daily schedule to stay on track to finish a gallon by the end of the day.

Example Hydration Strategy:Drink two cups immediately upon wakingTwo more by 9 a.m., four cups by noonFour more cups by 3 p.m.Four more cups by 6 p.m.

Some of you may prefer to just sip on your gallon throughout the day and that’s fine too. I recommend buying a plain empty gallon water jug from the grocery store (you can usually find these back by where you fill up filtered water jugs in the juice and beverage aisle).

However you go about it, try to get at least half of your water in by noon and finish early enough in the evening to make sure you’re not up all night making trips to the bathroom.


16

Acceptable Low-Calorie Water Alternatives:

Bai Bubbles or Antioxidant Infusion drinks

LaCroix water

Carbonated waters

Any drink with five or fewer calories per serving

Black coffee (can use almond milk as a creamer and/or stevia to sweeten)

Tea (can use almond milk as a creamer and/or stevia to sweeten)

Fruit-infused water

NO alcohol

ALCOHOL

I recommend cutting out all alcohol for the entirety of the six week program. If that’s not feasible, please limit your intake to one drink a week and include it with your cheat meal.

Many alcoholic beverages are sugar-laden and high calorie. Alcohol has low nutritional value and can actually keep your body from metabolizing other needed nutrients. Our bodies recognize alcohol as a toxin and will stop or slow other processes (ie: your metabolism and digestion) in order to rid your body of this toxin. Also, when your judgement is impaired, so is your willpower, potentially causing you to disregard calorie intake, and drive your meal plan completely off track.

Let’s keep things easy, and stick with water!


17

SUPPLEMENTS

You don’t need to run off to your local supplement shop and drop hundreds of dollars on supplements. We’re relying primarily on whole foods and hard workouts for results in this program. IdealRaw Organic Protein is the one supplement I do recommend for your post-workout meal. It’s a quick-digesting, plant-based protein that will give you the fuel you need to recover and build lean muscle. And if you’re a nursing mama, you don’t have to worry if it’s safe. It’s certified organic, gluten-free, soy-free, dairy-free, and free from anything artificial.


18

WORKOUTS

All of your workouts with links to video demos are written out in the workout eBook, but here is some info on some of the cool things you’ll see throughout the program:

• Your 6 week program is broken out into three Phases: Weeks one and two are Phase 1, focusing on endurance, with lower weight and higher reps. You’ll pick up those heavier weights in Phase 2 (weeks three, four, and five), building lots and lots of strength. And week six is Phase 3, where it all comes together for more endurance, incorporating plyometric work that will get your heart pumping and help you burn fat!

• The workouts are a combination of metabolic circuits and strength training, all in one quick intense work-out, each around 30 minutes long and can be done at home or in the gym!

• You should download a good tabata app to keep track of the time for you. Each phase has the same workouts for the week, so for week two you will be repeating the same workout as week one, and weeks three, four, and five are all the same. Make sure you invest in some heavier weights so you can really take advantage of weeks three, four, and five, when we focus on strength.

• The metabolic circuits will combine some HIIT (high intensity interval training) elements to get your heart rate up and help you burn fat! You’ll also have the after-effect of continuous fat burning for hours after your workout. Bonus!

• The strength part of your workouts are good old-fashioned resistance training for your muscles. Nothing tells your muscles to grow and get strong like lifting weights — it’s not just for men!


19

FAQS

Q: What else can I drink besides water? A: Here are some options for you:Bai Bubbles or Antioxidant Infusion drinksLaCroix waterCarbonated watersAny drink with five or fewer calories per servingBlack coffee (can use almond milk as a creamer and/or stevia to sweeten)Tea (can use almond milk as a creamer and/or stevia to sweeten) Fruit-infused waterNO alcohol

Q: If I don’t eat my post-workout carb treat after my workout, can I save it for later? A: No. The purpose of your post-workout treat is to get glycogen to your muscles quickly to stimulate growth and recovery. Your body burns through a post-workout meal very fast, so 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 and can satisfy their sweet tooth which in turn, keeps them motivated and moving forward.

Q: If I’m not hungry, can I skip a meal? A: No. Please, DO NOT skip meals. The calories and macros in this plan are calculated specifically for fat


20

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 and slowing down your metabolism, putting a halt on progress and fat loss. Lots of clean, healthy food is a good problem to have, so make sure you eat every last bit!

Q: I’m starving in-between meals! What do I do?!

A: Eat veggies! You are free to eat as many green, fibrous veggies as you like. Roast them, steam them, eat them raw. There are lots of ways to enjoy them!

Q: What do I do if I’m breastfeeding? Do I need to make any changes to my nutrition?

A: First of all, if you’re breastfeeding you should receive clearance from a doctor before beginning any new fitness regimen.

If it is okay with your doctor to do this program, I recommend you increase the amount of food you’re eating by multiplying the food amounts by 1.3. The idea here is to allow you to start to lose extra weight while still maintaining your milk supply.

For example, if the plan calls for 20g oats you would do the following:

20g oats x 1.3 = 26g oats

Instead of having 20g oats you would have 26g oats. Do that for every single food item on the plan. This will ensure you’re getting enough calories for your postpartum milk production.


21

Q: I workout at various times of day depend-ing on my schedule—how does that work with my post-workout meal?

A: Your post-workout meal can be eaten any time of day AFTER your workout! It can fit wherever you can fit it in your workout. Follow the meal plan from your lemon water in the morning through Meal 1, Snack 1, Meal 2, Snack 2, Meal 3, and fit your post-workout meal in wherever your workout goes.

Depending on your workout, here are possible work-out/meal schedules:

VERY EARLY AM workouts for people who don’t want to eat pre-workout:WorkoutPost-WorkoutMeal 1Snack 1Meal 2Snack 2Meal 3 AM workout: Meal 1WorkoutPost-WorkoutSnack 1Meal 2Snack 2Meal 3


22

Mid-day workout:Meal 1Snack 1WorkoutPost-WorkoutMeal 2Snack 2Meal 3 Afternoon Workout:Meal 1Snack 1Meal 2WorkoutPost-Workout

Q: If I really like a couple meals from the same meal category, can I eat those two in the same day?

A: Yes! EVERY recipe in Breakfast, Lunch, and Dinner is balanced in both calories and macronutrients so you can literally choose any three meals from all of those recipes, add on a Post-Workout meal and TWO snacks and you’re set with easy, flexible, and delicious nutrition for your day!

Q: What are my options if I have to eat out?

A: The best case scenario would be to prepare your on-plan meals and take them on-the-go, but if that isn’t possible, follow these guidelines to help you stay on plan as much as possible.

Proteins: Order lean meats, like chicken or fish, grilled if possible, and plain, without sauces or butter. Seasoning is totally ok.

Vegetables: Order plain, without sauces or butter, seasonings are ok.


23

Side Dishes: Order side salads or a baked potato, without sour cream and butter.

Safe bets include:Grilled chicken or fish, steamed veggies and baked potato

Salad with grilled chicken and rice and beans (ask for half the amount of rice and beans they would normally serve)

Grilled fish tacos on corn tortillas Salad with grilled chicken and avocado, dressing on the side

Q: For the weekly treat meal, can I eat ANYTHING I want?

A: Yes! For one meal, enjoy a moderate portion of any-thing you like. Don’t overdo it and don’t it become a treat DAY. And remember, NO treat meal on week 6.

Q: Why do you list the weights and measurements for the food items?

A: Weighing your food is actually a much more accurate way to portion your food than using measuring cups and spoons. It’s so easy to use a rounded tablespoon of peanut butter and a rounded 1/4 c of oats which can add extra calories, possibly hindering your progress. The places I gave weights are where I want you to be more accurate in the recipes :)

Q: How far apart should my meals be spaced?

A: In order to get all six meals in during the day, your


24

meals will end up being approximately 2 1/2 - 4 hours apart. The one exception to this is the post-workout meal. Since your body burns through those calories quicker than it does the other meals, you might need to eat sooner, and that’s okay. After your post-workout meal you can eat again as soon as 1 1/2 hours later.

Q: I am lactose intolerant/gluten intolerant/vegetar-ian. Can I still follow this program?

A: Yes!! IdealRaw Organic Protein is already a perfect food for you, as it is gluten-free, dairy-free, soy-free, and vegan. See the FAQ below to sub out any non-allowed food items, and sub in gluten-free or lactose-free foods or non-meat based protein sources off the list.

Q: I don’t eat gluten. What are my options?

A: 1 whole wheat tortilla or pita bread = 1-2 corn tortillas, depending on the type (totaling 80 calories)Oats = gluten-free oatsKodiak Power Cakes pancakes = gluten-free pancake mix (95 calories per 1/4 scoop)1 slice whole wheat bread = 1 slice gluten-free bread

Q: I don’t like some ingredients in the meal plans. Are there substitutions I can make for some of the foods on the meal plan?

A: Yes! See your options below.

1/4 medium avocado = 3 tbsp shredded cheddar cheese = 2 tsp. peanut butter

1/2 banana = 2/3 c berries = 1/2 medium apple = 1/2 medium peach


25

3/4 banana = 1 c berries = 1 medium apple = 1 medium peach

1/2 c low-fat cottage cheese = 1 egg and 2 egg whites

93% lean ground turkey = 93% lean ground beef

Zucchini noodles = spaghetti squash

Skinny Cow ice cream sandwich = 3 caramel rice cakes Fish = chicken = turkey breast Q: I don’t eat meat or other animal products. Are there substitutions I can make for the animal protein on the meal plan?

A: 2 eggs = 5 oz tofu = 1 scoop IdealRaw Protein

3 oz chicken/extra lean turkey and beef/lean pork sirloin = 4.5 oz tofu = 1 scoop IdealRaw Protein 1/2 c plain Greek yogurt = 2.5 oz tofu = 1/2 scoop Ideal-Raw Protein

2 oz turkey jerkey = 1 1/4 scoop IdealRaw Protein

150g low-fat cottage cheese = 5 oz tofu = 1 scoop IdealRaw Protein

1/2 turkey burger = 4 oz tofu = 3/4 scoop IdealRaw Pro-tein


26

Q: Can my rest day be any day of the week?

A: With so many challengers participating in the program, and to keep everyone on the same page, I scheduled the rest day to be on Sunday. This will coincide with the emails you get, which will help you know when to check in, etc. It just helps me help you better! Q: Do I have to do the “Finishers” as part of my workout?

A: Yes! The finishers are part of your workout, and not optional :) They are designed to burn-out the muscle group we are working that day and really push your muscles to change and grow. Don’t skip these for the best Fit Mommy bod possible!

Q: Do I have to complete the daily workout challenges?

A: Yes and no ;) These are designed to help you push yourself and to give you a way to go beyond the daily workouts. If you’re feeling great by the end of your regular workout, do the challenge! It will help you burn extra calories, keep you sweating a bit longer, and give you some extra endorphins (you never know what a day in the life of being a mama will bring — extra endorphins are ALWAYS welcome :). But if your regular workout has you beat, and you are totally done at the end of it, you can be done. Eat your post-workout meal, rest up, drink your water and try again the next day! They’re always there to challenge you!


27

Legal Disclaimer

The information provided in this book is for informational purposes

only and is not intended as a substitute for advice from your physician

or other health care professional or any information contained on or in

any product label or packaging. You should not use the information in

this book for diagnosis or treatment of any health problem or for

prescription of any medication or other treatment. Always consult with

a healthcare professional before starting any diet, exercise program or

dietary supplement.

IdealRaw TM is a trademark of IdealShape, LLC. The names of actual

companies and products mentioned hereinmay be the trademarks of

their respective owners

TM

Join the IdealRaw community!

fit mommy challenges1.thcdn.com/design-assets/ideal/6-week-fit-mommy... · 2017-04-19 · don’t...

Documents