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15 DAY FIT MOMMY CHALLENGE

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The views expressed in this work are solely those of the authors. The information provided in this book is for infor-

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15 DAY FIT MOMMY CHALLENGE

Welcome to my 15 Day Fit Mommy Challenge.

I'm so excited to start this journey with you.

During this Challenge you will:

Gain “hot mama" condence

Boost energy

Feel stronger and more toned

Learn a healthy, clean, and easy-to-follow diet

Make new mommy friends

Learn safe workouts

Have FUN working out!

Table of Contents

Bree's Story

Measurements

How it Works

Meal Plans

Carb Lists

Substitution Lists

Recipes

Workouts

FAQs5 9 10 14 24
25
28
31
52

Bree's Story

Hey mamas,

Let me tell you a little bit about my journey, so

you can get to know me even better! Ever since I was a little girl, I've always loved tness.

My whole family loved to workout together.

My mom was a health nut and I grew up eating

ax seed oatmeal for breakfast and protein shakes after school. I thought I had it all gured out! I became a personal trainer at age 18 and never looked back. It was my dream to help people get healthy.

But after I had my rst baby, I felt

like my world had been completely rocked, like the rug had been pulled out from under me. I remember looking in the mirror and feeling like

I had lost my whole identity. I didn't recognize

the person staring back at me. I thought to myself,

“Wow... I will never get my body back."

It was absolutely crushing.

I felt depressed. My hormones were o from

having the baby, and no matter what I did,

I felt that because I was nursing and constantly

hungry, I couldn't lose the baby weight.

I thought to

myself, "Wow...

I will never get

my body back."

I remember pushing myself way too hard after

having my baby and feeling depleted and tired all the time. Then I would give up and binge on the weekends. I didn't give my body enough time to properly heal. Man, I wish I knew what

I know now!

I slowly stopped putting so much pressure on

myself and made little changes to my diet that were sustainable, instead of unrealistic and dramatic changes that left me starving and discouraged. Instead of spending hours at the gym with no results, I started focusing on do ing the right kinds of exercises and found I actually spent less time in the gym.

I also learned how important it is to

listen to your body and not push too hard, or you will do damage to your pelvic oor muscles. I started feeling so much better, and I did end up getting my body back, but more importantly, I learned to love my body in every stage. I had just created a life! Even though that comes with stretch marks, loose skin, wider hips, and all the other fun stu, it's so amazing to

You don't have

to starve yourself or spend hours at the gym. experience making a life. On my second baby I was a lot more patient with myself and I applied all my knowledge to help make realistic goals and nd balance, so I could give myself time to heal while still getting t.

I am now a Pre and Post Natal Fitness Specialist,

a Fitness Nutrition Specialist, a certied Personal

Trainer, Health and Wellness Coach, and my

passion is helping other moms feel condent and know that it's totally possible to get their body back! Even better? You don't have to starve yourself or spend hours at the gym. I can't wait to share my 10 years of knowledge with you! You are not alone! I'm here to help you every step of the way!

Let's get it, mamas!

Before You Start

Save this eBook on your laptop and phone.

• Join our awesome mommy community on Facebook! • Take your starting measurements and weight. • Take your before pictures.

Find a place in your home with good natural light

to take your pictures

Wear the same thing in your before AND after pics

Try to have the lighting be as similar as possible in both sets of pictures Stand the same distance from the camera in both sets of pictures

Have your full body or knees and up ll the frame

of the photo - in other words, don't be too far away from the camera or you won't see your progress! Wear a sports bra and shorts if you're comfortable with that. The more of your body you can see, the more progress you'll see!

Taking a Good Before/After Pic

How to Take Measurements

When it comes to your measurements, make

sure you are staying consistent so you can really track your results!

See the demo photos below to learn how to take

proper measurements! Chest Waist

Glutes

Right thigh

Right calf

Right armDAY 1DAY 15

My Philosophy:

How This Challenge Works

Make every workout count!

Trust me when I say that I feel like moms just

never have enough time in the day to get everything done! Life can get so busy, I know.

That's why I love these workouts!

These exercises are short and e?ective and

designed to help you manage healthy weight gain and increase your energy if you are pregnant (with my modi?cations), and help you burn fat and increase endurance if you've already had your baby -in just 24 minutes per day!

Because the workouts are so speedy, I want you

to push (sound familiar? ;) ) yourself as hard as you can every single time, while also listening to your body.

Don't forget, there will always be modi?cations

for pregnant and nursing moms.

I always say: "No one ever regretted working

out." This is your 24 minutes of the day to give it all you've got!

Fuel your body: NEVER deprive yourself of food!

Food is your fuel! And the healthier the fuel, the more energy it will give you. You will be eating ve nutritious meals throughout the day. You'll also have substitutions for when you need to change it up, plus modications for pregnancy and nursing. It's important to stick to the meal plan that's right for you. I include diet modications for pregnant and nursing moms to make sure that you and your baby get everything you need!

Meal prepping is also part of my program and

will help you SO much during the week to stick to your plan. If you can grocery shop and cook on one day, you'll save a ton of time during the week.

At rst, healthier eating might be an adjustment

for you! If your diet included lots of junk food, you might feel a little sluggish at rst. That is totally normal! In no time, you will be seeing a huge dierence in alertness, energy, and sleeping patterns! It's amazing how much the foods we put in our bodies aect us!

All about eating out on the plan.

I know we all have busy lives, and since I want

this Challenge to improve your lifestyle, I've given you an indulgence meal! So go out, have fun, eat at a restaurant, and enjoy your indulgence meal!

Fit mommy challengers are more able to stick to

their meal plans when they know that they can indulge once in awhile.

There's only one rule: Keep the indulgence meal

to 500 calories!

Drink Water

There are so many benets to staying hydrated!

Getting enough water helps your body ush out

toxins, keeps your metabolism going, and helps ght fatigue.

If you're pregnant, it is super important to stay

hydrated because you need water to cope with the demands of your changing body.

And if you're nursing, staying hydrated keeps

your milk supply up!

Meal Plan

What To Do If You're Pregnant

If you're currently pregnant, check with your doctorquotesdbs_dbs31.pdfusesText_37

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