Welcome to my awesome 6 Week Fit Mommy Challenge! Select a workout to see your exercises for that day.
Mommy Tip: Start slow. You don't have to be perfect your first try. Recognize when you are doing well and stay positive with yourself. Everyone has to start somewhere. Take it a day at a time.
How to Take Your Measurements
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
Enter Your Results
Record your measurements so that you can track your progress and see the changes that are happening in your body. This is also where you’ll report before and after results.
Select a Check-In Survey to Enter Your Results
Personal Scale and Measuring Tape
A stability ball, sometimes known as an exercise ball, is a basic, inexpensive piece of at-home gym equipment. It’s extremely versatile and we’ll be using it for a variety of different exercises, not just for crunches or sit-ups. It’s a great replacement for a weight bench, plus it helps you engage more muscle groups than just the one you’re focusing on. Stability balls come in different sizes. Be sure to get one the fits your height so that you can get the most out of it! Choose a ball size that allows you to sit with erect posture with your hips and knees at 90 degrees based on your height and leg length (Most people use a 55cm or 65cm ball)
Dumbbells are great because they’re easy to store, relatively affordable, and you can use them for so many things. I recommend having 2 sets, one heavier and one lighter. You definitely DON’T need two sets of dumbbells to complete this program, but as you progress you’ll want to challenge yourself with more weight. If you’re a beginner, I recommend getting sets of 5 lbs and 8 lbs, and if you’re more advanced I recommend sets of 10 lbs and 12 lbs.
Yoga MatAlthough it isn’t required for this challenge, a yoga mat is highly recommended. It will save your bones and joints from the harshness of a hard floor to make your workout more comfortable. And if you’re exercising on the carpet, a yoga mat will provide more grip so that your hands and feet don’t slide around!
Food ScaleThe best way to accurately measure your food and get the right portions is with a food scale. Not only are they useful and easy to use, but they’re also pretty inexpensive! When you’re picking one out, make sure that it has different measurements (ounces, grams, pounds) and a tare button, so that you can “zero” out the scale. And for ease of use, I also suggest a scale with a flat measuring surface as opposed to a bowl.
Clean, Organic Protein Powder
You’ll notice that I’ve included a protein shake as part of your meal plans. Protein shakes are awesome because they’re quick to prepare and can support your recovery to help you build lean muscle. I absolutely LOVE IdealRaw Organic Protein and I suggest you pick some up! It is a clean, delicious, organic, and plant-based protein that has all the goodness from real plant sources! I also suggest IdealRaw organic coconut oil for all the recipes that call for it. It delivers healthy fats, is certified organic, preservative-free, and is the perfect alternative other oils and even butter!
Each exercise that should be avoided by those with ab separation is marked with an asterisk*. A modification or replacement exercise is provided for each of these, so if the certain exercise are too difficult, you can do the modification instead!
If you’re tired of drinking water would like an alternative beverage, consider the following options:
Bai Bubbles or Antioxidant Infusion drinks
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)
The short answer is no. Ready for the quick explanation?
Your post-workout meal is to meant to help replenish your muscle glycogen stores and to support growth and recovery during a time when your body needs quick nutrients.
This is why many of the post-workout meals provide fast-digesting simple carbs that your body can absorb quickly.
Saving your post-workout meal for later somewhat defeats its intended purpose. So while I don’t recommend skipping it, don’t save it for later!
No. I can’t stress this enough, but you should do your very best not to skip any meals during this challenge.
Each meal has been specially designed to provide support in reaching your goals. Skipping a meal leaves may leave you deficient in key nutrients, which will negatively affect your energy levels and may have an adverse impact on your efforts to build muscle, lose fat, or maintain your body composition.
So savor each and every meal!
I suggest grabbing some greens! Your consumption of green veggies is not limited during my program, and they make a great snack.
Preparation options may include steaming them, roasting them, or eating them raw.
For those who are breastfeeding, we definitely recommend speaking to your doctor prior to starting this program or using our products. Once receiving clearance however, you should increase your food by 1.3.
So if a meal for that day calls for 20g oats, you would multiply the amount by 1.3 like so:
20g x 1.3 = 26g oats
Do the same for each item, to make sure that you’re getting enough calories while producing milk.
Regardless of what time of day or night you get in your workout, I suggest consuming your post-workout meal immediately afterward.
Depending on your workout, here are possible workout/meal schedules:
VERY EARLY AM (workouts for people who don’t want to eat pre-workout)
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!
In a perfect world, you would ideally want to prepare your meals before-hand to take them with you. But I understand that doing so isn’t always possible, so I’ve prepared a rough outline that you should try to stick to when you do eat out.
Protein: Target lean meats like chicken or fish, grilled if possible, and eat them plain, without sauces or butter. Seasonings are usually calorie free and are ok.
Vegetables: Plain veggies, free of butter or sauce, are perfectly acceptable. Again, seasonings are ok.
Side Dishes: Side salads without dressing or a baked potato without sour cream and butter are your best options.
A solid example meal could include:
Grilled chicken, steamed or fresh veggies, and a side salad.
Something else with similar macros.
Yes you can! Your treat meal should be just that -a treat! Just don’t let it turn into a treat day, and still try to use discretion.
Remember, week 6 does not include a treat meal.
1 whole wheat tortilla or pita bread = 1-2 corn tortillas, depending on the type (totaling 80 calories)
Oats = gluten-free oats
Kodiak Power Cakes pancakes = gluten-free pancake mix (95 calories per 1/4 scoop)
1 slice whole wheat bread = 1 slice gluten-free bread
You certainly can! Some possible substitutions are as follows:
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
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
Absolutely! Consider the following substitution suggestions:
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 IdealRaw 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 Protein
Technically yes, but I highly recommend sticking to the plan as it is designed, with your rest day scheduled for Sunday. This will help give you enough rest time between each muscle groups that are worked.
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 spent 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!