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12-Week Fit Body Bikini Program

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Daily Tip

Are you sick of water yet? If you want to mix things up and take your water game to the next level, here are a few ways to give variety to your gallon: 1. Add BCAAs. They’re delicious and they speed up recovery. 2. Add lemon or lime slices. 3. Turn it into unsweetened tea.

If you love a certain meal plan but are sick of eating the same protein/fat/carb day in and day out, switch it up. Take a look at your subs list for alternatives. I designed this plan for you to have the option to get creative.

Eyeball your portion size and match up carbs and fats according to what you would have been eating for that meal otherwise. Restaurant portions are huge! Ask for a to-go box as soon as your food comes and put away what you’re not going to eat. That way you’re not tempted to overdo it. What restaurants do you think have the best healthy options? Sound off on the private Facebook page.

Sometimes all you want to do is cave in, give up and eat that piece of cake. Try a few of these ideas instead: 1. Drink a big glass of water. 2. Have a diet soda 3. Munch on free veggies. 4. Take a walk. 5. Hop on the private Facebook page for some motivation!

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 a party and eat moderate servings of the food that is served, or a normal serving size of whatever it is you’re craving. However, this is not an excuse to go crazy at a Vegas buffet! Don’t stress, but don’t binge either.

Sometimes it can be difficult to get your gallon (or gallon and a half) in, especially when you’re out and about running errands. Try making progress marks on your gallon jug and writing a timeline to go with it. That way you’ll know if you’re on track or falling behind.

Are you sick of water yet? If you want to mix things up and take your water game to the next level, here are a few ways to give variety to your gallon: 1. Add BCAAs. They’re delicious and they speed up recovery. 2. Add lemon or lime slices. 3. Turn it into unsweetened tea.

If you love a certain meal plan but are sick of eating the same protein/fat/carb day in and day out, switch it up. Take a look at your subs list for alternatives. I designed this plan for you to have the option to get creative.

Eyeball your portion size and match up carbs and fats according to what you would have been eating for that meal otherwise. Restaurant portions are huge! Ask for a to-go box as soon as your food comes and put away what you’re not going to eat. That way you’re not tempted to overdo it. What restaurants do you think have the best healthy options? Sound off on the private Facebook page.

Sometimes all you want to do is cave in, give up and eat that piece of cake. Try a few of these ideas instead: 1. Drink a big glass of water. 2. Have a diet soda 3. Munch on free veggies. 4. Take a walk. 5. Hop on the private Facebook page for some motivation!

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 a party and eat moderate servings of the food that is served, or a normal serving size of whatever it is you’re craving. However, this is not an excuse to go crazy at a Vegas buffet! Don’t stress, but don’t binge either.

Sometimes it can be difficult to get your gallon (or gallon and a half) in, especially when you’re out and about running errands. Try making progress marks on your gallon jug and writing a timeline to go with it. That way you’ll know if you’re on track or falling behind.

Are you sick of water yet? If you want to mix things up and take your water game to the next level, here are a few ways to give variety to your gallon: 1. Add BCAAs. They’re delicious and they speed up recovery. 2. Add lemon or lime slices. 3. Turn it into unsweetened tea.

If you love a certain meal plan but are sick of eating the same protein/fat/carb day in and day out, switch it up. Take a look at your subs list for alternatives. I designed this plan for you to have the option to get creative.

Eyeball your portion size and match up carbs and fats according to what you would have been eating for that meal otherwise. Restaurant portions are huge! Ask for a to-go box as soon as your food comes and put away what you’re not going to eat. That way you’re not tempted to overdo it. What restaurants do you think have the best healthy options? Sound off on the private Facebook page.

Sometimes all you want to do is cave in, give up and eat that piece of cake. Try a few of these ideas instead: 1. Drink a big glass of water. 2. Have a diet soda 3. Munch on free veggies. 4. Take a walk. 5. Hop on the private Facebook page for some motivation!

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 a party and eat moderate servings of the food that is served, or a normal serving size of whatever it is you’re craving. However, this is not an excuse to go crazy at a Vegas buffet! Don’t stress, but don’t binge either.

Sometimes it can be difficult to get your gallon (or gallon and a half) in, especially when you’re out and about running errands. Try making progress marks on your gallon jug and writing a timeline to go with it. That way you’ll know if you’re on track or falling behind.

Days when you find it difficult to get the gym or get your workout in are the days when you need the most motivation. Check-in with your fellow challengers if you need someone to hold you accountable!

Stop feeling hungry and start munching veggies instead! There is no reason to go hungry during this challenge because veggies are FREE!

Not all veggies are created equal. Some contain a lot more carbs and sugar than others. If you’re looking to add some more flavor to your veggie profile, don’t forget that pickles are free.

Healthy food doesn’t have to mean boring food. A great way to add extra flavor and bulk to your meals is by adding things like garlic, onions, and peppers.

Keeping track of how many bottles of water you’ve downed during the day can be difficult. Instead, get yourself a gallon sized water jug. You’ll be able to see exactly how much water you’ve already had and how much is left.

When you’re planning your treat meal, make sure it’s worth it! Your treat meal is meant to help you satisfy a craving so you can stick to your plan. If you don’t feel like taking a treat meal that’s fine, you don’t have to. Ask yourself: Is this worth having to do a flush day?

Days when you find it difficult to get the gym or get your workout in are the days when you need the most motivation. Check-in with your fellow challengers if you need someone to hold you accountable!

Stop feeling hungry and start munching veggies instead! There is no reason to go hungry during this challenge because veggies are FREE!

Not all veggies are created equal. Some contain a lot more carbs and sugar than others. If you’re looking to add some more flavor to your veggie profile, don’t forget that pickles are free.

Healthy food doesn’t have to mean boring food. A great way to add extra flavor and bulk to your meals is by adding things like garlic, onions, and peppers.

Keeping track of how many bottles of water you’ve downed during the day can be difficult. Instead, get yourself a gallon sized water jug. You’ll be able to see exactly how much water you’ve already had and how much is left.

When you’re planning your treat meal, make sure it’s worth it! Your treat meal is meant to help you satisfy a craving so you can stick to your plan. If you don’t feel like taking a treat meal that’s fine, you don’t have to. Ask yourself: Is this worth having to do a flush day?

Days when you find it difficult to get the gym or get your workout in are the days when you need the most motivation. Check-in with your fellow challengers if you need someone to hold you accountable!

Stop feeling hungry and start munching veggies instead! There is no reason to go hungry during this challenge because veggies are FREE!

Not all veggies are created equal. Some contain a lot more carbs and sugar than others. If you’re looking to add some more flavor to your veggie profile, don’t forget that pickles are free.

Healthy food doesn’t have to mean boring food. A great way to add extra flavor and bulk to your meals is by adding things like garlic, onions, and peppers.

Keeping track of how many bottles of water you’ve downed during the day can be difficult. Instead, get yourself a gallon sized water jug. You’ll be able to see exactly how much water you’ve already had and how much is left.

When you’re planning your treat meal, make sure it’s worth it! Your treat meal is meant to help you satisfy a craving so you can stick to your plan. If you don’t feel like taking a treat meal that’s fine, you don’t have to. Ask yourself: Is this worth having to do a flush day?

It takes 66 days to build a habit, so even though the challenge is over you STILL need to focus on your healthy habits until they become the new “normal” to you. It’s all about the mindset! You CAN’T let your mindset slip back into your old relaxed ways.

Six weeks is a solid amount of time to see some great progress, but most of us aren’t going to completely reach our goals in six weeks. Use this challenge as a launch pad to continue! Do the program over and over again. Use the food substitution chart to create new meals, add variety, and learn how to make it fun! Remember, because you purchased this program you will always have access to this website.

Finish strong with no regrets! No cheating during this last week. You can do this! You want to know that you got the best results possible for your body in this moment.

If you don’t love the process, you won’t continue it. And if you don’t continue these good habits, you may not get the results you want. People who only love the end results won’t maintain their results like someone who loves the process itself.

One of the biggest dangers you need to avoid once you’ve completed this challenge is a hard rebound. You have to keep the same strict mentality at least for a little while. If you loosen up too much right away, it’s easy to get carried away! If you’re not at your goal yet, keep on going! If you ARE at your goal, follow the instructions at the end of the book about how to slowly add calories back in. You have to add them slowly so your body adjusts to the additional food. Another option is to eat these same calories and meal plans, but to include 2 cheat meals a week instead of just one, and don’t follow your cheat meal day with a flush day. That usually helps people maintain and not binge as well. The key to not binging is to look at this as the BEGINNING of something. Try to create new goals and look at it as the beginning of the next phase!

You gotta keep the same mentality even through maintenance. If you go back to all your old habits you will regress. You CAN add more variety and include more cheat foods but you still should somewhat maintain your new habits.

It takes 66 days to build a habit, so even though the challenge is over you STILL need to focus on your healthy habits until they become the new “normal” to you. It’s all about the mindset! You CAN’T let your mindset slip back into your old relaxed ways.

Six weeks is a solid amount of time to see some great progress, but most of us aren’t going to completely reach our goals in six weeks. Use this challenge as a launch pad to continue! Do the program over and over again. Use the food substitution chart to create new meals, add variety, and learn how to make it fun! Remember, because you purchased this program you will always have access to this website.

Finish strong with no regrets! No cheating during this last week. You can do this! You want to know that you got the best results possible for your body in this moment.

If you don’t love the process, you won’t continue it. And if you don’t continue these good habits, you may not get the results you want. People who only love the end results won’t maintain their results like someone who loves the process itself.

One of the biggest dangers you need to avoid once you’ve completed this challenge is a hard rebound. You have to keep the same strict mentality at least for a little while. If you loosen up too much right away, it’s easy to get carried away! If you’re not at your goal yet, keep on going! If you ARE at your goal, follow the instructions at the end of the book about how to slowly add calories back in. You have to add them slowly so your body adjusts to the additional food. Another option is to eat these same calories and meal plans, but to include 2 cheat meals a week instead of just one, and don’t follow your cheat meal day with a flush day. That usually helps people maintain and not binge as well. The key to not binging is to look at this as the BEGINNING of something. Try to create new goals and look at it as the beginning of the next phase!

You gotta keep the same mentality even through maintenance. If you go back to all your old habits you will regress. You CAN add more variety and include more cheat foods but you still should somewhat maintain your new habits.

It takes 66 days to build a habit, so even though the challenge is over you STILL need to focus on your healthy habits until they become the new “normal” to you. It’s all about the mindset! You CAN’T let your mindset slip back into your old relaxed ways.

Six weeks is a solid amount of time to see some great progress, but most of us aren’t going to completely reach our goals in six weeks. Use this challenge as a launch pad to continue! Do the program over and over again. Use the food substitution chart to create new meals, add variety, and learn how to make it fun! Remember, because you purchased this program you will always have access to this website.

Finish strong with no regrets! No cheating during this last week. You can do this! You want to know that you got the best results possible for your body in this moment.

If you don’t love the process, you won’t continue it. And if you don’t continue these good habits, you may not get the results you want. People who only love the end results won’t maintain their results like someone who loves the process itself.

One of the biggest dangers you need to avoid once you’ve completed this challenge is a hard rebound. You have to keep the same strict mentality at least for a little while. If you loosen up too much right away, it’s easy to get carried away! If you’re not at your goal yet, keep on going! If you ARE at your goal, follow the instructions at the end of the book about how to slowly add calories back in. You have to add them slowly so your body adjusts to the additional food. Another option is to eat these same calories and meal plans, but to include 2 cheat meals a week instead of just one, and don’t follow your cheat meal day with a flush day. That usually helps people maintain and not binge as well. The key to not binging is to look at this as the BEGINNING of something. Try to create new goals and look at it as the beginning of the next phase!

You gotta keep the same mentality even through maintenance. If you go back to all your old habits you will regress. You CAN add more variety and include more cheat foods but you still should somewhat maintain your new habits.

Willpower is a limited resource. You only have so much to spend on your decisions throughout the day. To conserve your willpower make your decisions ahead of time. Meal prep is a great way to conserve willpower. You don’t have to decide what to eat because you’re already prepared with the right foods.

One of the biggest ways I avoid cheating and BLTs (bites, licks, and tastes) is by smelling whatever food is tempting me! I know it sounds weird but for me it totally works and I feel satisfied without having to actually eat it.

Some cravings can be satisfied with on-plan ingredient swaps and creativity. Chips and salsa is easy to do at home: Swap your carb for corn tortillas, bake them in the oven to get crispy, and make your own all veggie salsa. Satisfy your sweet tooth with an IdealLean Protein mug cake for a before-bed dessert.

There is no reason to feel bored with your veggie choices. This is a great time to get adventurous and try something different like kimchi (a spicy, Korean cabbage), sauerkraut, pickled okra, etc.

If you want to get smart with your food and your budget, eat the same thing the entire week. It saves you time and money.

Supplements aren’t just for dudes! I take IdealLean Protein and IdealLean BCAAs every day. They’re delicious and they help me stay toned and in shape.

Willpower is a limited resource. You only have so much to spend on your decisions throughout the day. To conserve your willpower make your decisions ahead of time. Meal prep is a great way to conserve willpower. You don’t have to decide what to eat because you’re already prepared with the right foods.

One of the biggest ways I avoid cheating and BLTs (bites, licks, and tastes) is by smelling whatever food is tempting me! I know it sounds weird but for me it totally works and I feel satisfied without having to actually eat it.

Some cravings can be satisfied with on-plan ingredient swaps and creativity. Chips and salsa is easy to do at home: Swap your carb for corn tortillas, bake them in the oven to get crispy, and make your own all veggie salsa. Satisfy your sweet tooth with an IdealLean Protein mug cake for a before-bed dessert.

There is no reason to feel bored with your veggie choices. This is a great time to get adventurous and try something different like kimchi (a spicy, Korean cabbage), sauerkraut, pickled okra, etc.

If you want to get smart with your food and your budget, eat the same thing the entire week. It saves you time and money.

Supplements aren’t just for dudes! I take IdealLean Protein and IdealLean BCAAs every day. They’re delicious and they help me stay toned and in shape.

Willpower is a limited resource. You only have so much to spend on your decisions throughout the day. To conserve your willpower make your decisions ahead of time. Meal prep is a great way to conserve willpower. You don’t have to decide what to eat because you’re already prepared with the right foods.

One of the biggest ways I avoid cheating and BLTs (bites, licks, and tastes) is by smelling whatever food is tempting me! I know it sounds weird but for me it totally works and I feel satisfied without having to actually eat it.

Some cravings can be satisfied with on-plan ingredient swaps and creativity. Chips and salsa is easy to do at home: Swap your carb for corn tortillas, bake them in the oven to get crispy, and make your own all veggie salsa. Satisfy your sweet tooth with an IdealLean Protein mug cake for a before-bed dessert.

There is no reason to feel bored with your veggie choices. This is a great time to get adventurous and try something different like kimchi (a spicy, Korean cabbage), sauerkraut, pickled okra, etc.

If you want to get smart with your food and your budget, eat the same thing the entire week. It saves you time and money.

Supplements aren’t just for dudes! I take IdealLean Protein and IdealLean BCAAs every day. They’re delicious and they help me stay toned and in shape.

Are you sick of water yet? If you want to mix things up and take your water game to the next level, here are a few ways to give variety to your gallon: 1. Add BCAAs. They’re delicious and they speed up recovery. 2. Add lemon or lime slices. 3. Turn it into unsweetened tea.

If you love a certain meal plan but are sick of eating the same protein/fat/carb day in and day out, switch it up. Take a look at your subs list for alternatives. I designed this plan for you to have the option to get creative.

Eyeball your portion size and match up carbs and fats according to what you would have been eating for that meal otherwise. Restaurant portions are huge! Ask for a to-go box as soon as your food comes and put away what you’re not going to eat. That way you’re not tempted to overdo it. What restaurants do you think have the best healthy options? Sound off on the private Facebook page.

Sometimes all you want to do is cave in, give up and eat that piece of cake. Try a few of these ideas instead: 1. Drink a big glass of water. 2. Have a diet soda 3. Munch on free veggies. 4. Take a walk. 5. Hop on the private Facebook page for some motivation!

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 a party and eat moderate servings of the food that is served, or a normal serving size of whatever it is you’re craving. However, this is not an excuse to go crazy at a Vegas buffet! Don’t stress, but don’t binge either.

Sometimes it can be difficult to get your gallon (or gallon and a half) in, especially when you’re out and about running errands. Try making progress marks on your gallon jug and writing a timeline to go with it. That way you’ll know if you’re on track or falling behind.

Are you sick of water yet? If you want to mix things up and take your water game to the next level, here are a few ways to give variety to your gallon: 1. Add BCAAs. They’re delicious and they speed up recovery. 2. Add lemon or lime slices. 3. Turn it into unsweetened tea.

If you love a certain meal plan but are sick of eating the same protein/fat/carb day in and day out, switch it up. Take a look at your subs list for alternatives. I designed this plan for you to have the option to get creative.

Eyeball your portion size and match up carbs and fats according to what you would have been eating for that meal otherwise. Restaurant portions are huge! Ask for a to-go box as soon as your food comes and put away what you’re not going to eat. That way you’re not tempted to overdo it. What restaurants do you think have the best healthy options? Sound off on the private Facebook page.

Sometimes all you want to do is cave in, give up and eat that piece of cake. Try a few of these ideas instead: 1. Drink a big glass of water. 2. Have a diet soda 3. Munch on free veggies. 4. Take a walk. 5. Hop on the private Facebook page for some motivation!

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 a party and eat moderate servings of the food that is served, or a normal serving size of whatever it is you’re craving. However, this is not an excuse to go crazy at a Vegas buffet! Don’t stress, but don’t binge either.

Sometimes it can be difficult to get your gallon (or gallon and a half) in, especially when you’re out and about running errands. Try making progress marks on your gallon jug and writing a timeline to go with it. That way you’ll know if you’re on track or falling behind.

Are you sick of water yet? If you want to mix things up and take your water game to the next level, here are a few ways to give variety to your gallon: 1. Add BCAAs. They’re delicious and they speed up recovery. 2. Add lemon or lime slices. 3. Turn it into unsweetened tea.

If you love a certain meal plan but are sick of eating the same protein/fat/carb day in and day out, switch it up. Take a look at your subs list for alternatives. I designed this plan for you to have the option to get creative.

Eyeball your portion size and match up carbs and fats according to what you would have been eating for that meal otherwise. Restaurant portions are huge! Ask for a to-go box as soon as your food comes and put away what you’re not going to eat. That way you’re not tempted to overdo it. What restaurants do you think have the best healthy options? Sound off on the private Facebook page.

Sometimes all you want to do is cave in, give up and eat that piece of cake. Try a few of these ideas instead: 1. Drink a big glass of water. 2. Have a diet soda 3. Munch on free veggies. 4. Take a walk. 5. Hop on the private Facebook page for some motivation!

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 a party and eat moderate servings of the food that is served, or a normal serving size of whatever it is you’re craving. However, this is not an excuse to go crazy at a Vegas buffet! Don’t stress, but don’t binge either.

Sometimes it can be difficult to get your gallon (or gallon and a half) in, especially when you’re out and about running errands. Try making progress marks on your gallon jug and writing a timeline to go with it. That way you’ll know if you’re on track or falling behind.

Days when you find it difficult to get the gym or get your workout in are the days when you need the most motivation. Check-in with your fellow challengers if you need someone to hold you accountable!

Stop feeling hungry and start munching veggies instead! There is no reason to go hungry during this challenge because veggies are FREE!

Not all veggies are created equal. Some contain a lot more carbs and sugar than others. If you’re looking to add some more flavor to your veggie profile, don’t forget that pickles are free.

Healthy food doesn’t have to mean boring food. A great way to add extra flavor and bulk to your meals is by adding things like garlic, onions, and peppers.

Keeping track of how many bottles of water you’ve downed during the day can be difficult. Instead, get yourself a gallon sized water jug. You’ll be able to see exactly how much water you’ve already had and how much is left.

When you’re planning your treat meal, make sure it’s worth it! Your treat meal is meant to help you satisfy a craving so you can stick to your plan. If you don’t feel like taking a treat meal that’s fine, you don’t have to. Ask yourself: Is this worth having to do a flush day?

Days when you find it difficult to get the gym or get your workout in are the days when you need the most motivation. Check-in with your fellow challengers if you need someone to hold you accountable!

Stop feeling hungry and start munching veggies instead! There is no reason to go hungry during this challenge because veggies are FREE!

Not all veggies are created equal. Some contain a lot more carbs and sugar than others. If you’re looking to add some more flavor to your veggie profile, don’t forget that pickles are free.

Healthy food doesn’t have to mean boring food. A great way to add extra flavor and bulk to your meals is by adding things like garlic, onions, and peppers.

Keeping track of how many bottles of water you’ve downed during the day can be difficult. Instead, get yourself a gallon sized water jug. You’ll be able to see exactly how much water you’ve already had and how much is left.

When you’re planning your treat meal, make sure it’s worth it! Your treat meal is meant to help you satisfy a craving so you can stick to your plan. If you don’t feel like taking a treat meal that’s fine, you don’t have to. Ask yourself: Is this worth having to do a flush day?

Days when you find it difficult to get the gym or get your workout in are the days when you need the most motivation. Check-in with your fellow challengers if you need someone to hold you accountable!

Stop feeling hungry and start munching veggies instead! There is no reason to go hungry during this challenge because veggies are FREE!

Not all veggies are created equal. Some contain a lot more carbs and sugar than others. If you’re looking to add some more flavor to your veggie profile, don’t forget that pickles are free.

Healthy food doesn’t have to mean boring food. A great way to add extra flavor and bulk to your meals is by adding things like garlic, onions, and peppers.

Keeping track of how many bottles of water you’ve downed during the day can be difficult. Instead, get yourself a gallon sized water jug. You’ll be able to see exactly how much water you’ve already had and how much is left.

When you’re planning your treat meal, make sure it’s worth it! Your treat meal is meant to help you satisfy a craving so you can stick to your plan. If you don’t feel like taking a treat meal that’s fine, you don’t have to. Ask yourself: Is this worth having to do a flush day?

With week 1 behind you, take a moment to reflect and evaluate how things went. What went well? What didn’t go well? What do you want to do better this week? Head over to the private Facebook page and sound off!


Sometimes it can be easy to forget to eat all of your meals throughout the day. It’s essential that you eat all your meals, because you need those calories and macronutrients to fuel your body. Try scheduling calendar events or alarms to help you remember to eat all of your meals.


When you’re working out, burning fat, and building muscle, sleep is really important! It’s your body’s time to repair and recover. Make sure you’re getting between 7-9 hours of sleep each night. Try setting an alarm to remind you when you need to go to bed.

I’ve perfectly balanced the calories and macronutrients in your meal plan to support your workout. Be sure to eat your meals in the right order according to what time you work out. If you don’t work out in the morning, double check your eBook to find out how your should be timing your meals for maximum results.

There are three main strategies that I recommend when it comes to treat meals: 1. Eat out at a restaurant. When you’re done you’re done! 2. Limit the number of plates you get (this one works great for buffets and parties). 3. Schedule a time limit (once time is up no more going back for nibbles!).

Don’t be worried if you notice the scale move up a bit after your treat meal. That’s totally normal. When your body isn’t used to large amounts of carbs and salt, you’ll end up retaining more water. Things will level out again after your flush day.

With week 1 behind you, take a moment to reflect and evaluate how things went. What went well? What didn’t go well? What do you want to do better this week? Head over to the private Facebook page and sound off!


Sometimes it can be easy to forget to eat all of your meals throughout the day. It’s essential that you eat all your meals, because you need those calories and macronutrients to fuel your body. Try scheduling calendar events or alarms to help you remember to eat all of your meals.


When you’re working out, burning fat, and building muscle, sleep is really important! It’s your body’s time to repair and recover. Make sure you’re getting between 7-9 hours of sleep each night. Try setting an alarm to remind you when you need to go to bed.

I’ve perfectly balanced the calories and macronutrients in your meal plan to support your workout. Be sure to eat your meals in the right order according to what time you work out. If you don’t work out in the morning, double check your eBook to find out how your should be timing your meals for maximum results.

There are three main strategies that I recommend when it comes to treat meals: 1. Eat out at a restaurant. When you’re done you’re done! 2. Limit the number of plates you get (this one works great for buffets and parties). 3. Schedule a time limit (once time is up no more going back for nibbles!).

Don’t be worried if you notice the scale move up a bit after your treat meal. That’s totally normal. When your body isn’t used to large amounts of carbs and salt, you’ll end up retaining more water. Things will level out again after your flush day.

With week 1 behind you, take a moment to reflect and evaluate how things went. What went well? What didn’t go well? What do you want to do better this week? Head over to the private Facebook page and sound off!


Sometimes it can be easy to forget to eat all of your meals throughout the day. It’s essential that you eat all your meals, because you need those calories and macronutrients to fuel your body. Try scheduling calendar events or alarms to help you remember to eat all of your meals.


When you’re working out, burning fat, and building muscle, sleep is really important! It’s your body’s time to repair and recover. Make sure you’re getting between 7-9 hours of sleep each night. Try setting an alarm to remind you when you need to go to bed.

I’ve perfectly balanced the calories and macronutrients in your meal plan to support your workout. Be sure to eat your meals in the right order according to what time you work out. If you don’t work out in the morning, double check your eBook to find out how your should be timing your meals for maximum results.

There are three main strategies that I recommend when it comes to treat meals: 1. Eat out at a restaurant. When you’re done you’re done! 2. Limit the number of plates you get (this one works great for buffets and parties). 3. Schedule a time limit (once time is up no more going back for nibbles!).

Don’t be worried if you notice the scale move up a bit after your treat meal. That’s totally normal. When your body isn’t used to large amounts of carbs and salt, you’ll end up retaining more water. Things will level out again after your flush day.

If you haven’t shopped and prepped for your meals this week, you need to! 

Shopping and prepping your meals ahead of time is essential for you to start off on the right foot and stay on track throughout the challenge.

Doubling your water intake will help your body to let go of excess water weight so you’ll probably see some big results within these first 2 days. I want you to either double your water intake or drink a gallon and a half, whichever is more. Keep in mind that you shouldn’t be drinking more than a gallon and a half.

When you increase your water intake, you essentially water down your body’s electrolyte levels. This can cause headaches, nausea, dizziness and weakness. Make sure you increase your salt intake to in order to replace those lost electrolytes. One way to do this is to stock up on some spice blends with salt in them. Double check the ingredients label, since some spice blends are salt free.

Drink 8 oz of water upon waking, and before each meal to help support your weight loss efforts, help curb hunger, and help you feel fuller longer.

Drink 8 oz of water upon waking, and before each meal to help support your weight loss efforts, help curb hunger, and help you feel fuller longer.

Drink 8 oz of water upon waking, and before each meal to help support your weight loss efforts, help curb hunger, and help you feel fuller longer.

If you haven’t shopped and prepped for your meals this week, you need to! 

Shopping and prepping your meals ahead of time is essential for you to start off on the right foot and stay on track throughout the challenge.

Doubling your water intake will help your body to let go of excess water weight so you’ll probably see some big results within these first 2 days. I want you to either double your water intake or drink a gallon and a half, whichever is more. Keep in mind that you shouldn’t be drinking more than a gallon and a half.

When you increase your water intake, you essentially water down your body’s electrolyte levels. This can cause headaches, nausea, dizziness and weakness. Make sure you increase your salt intake to in order to replace those lost electrolytes. One way to do this is to stock up on some spice blends with salt in them. Double check the ingredients label, since some spice blends are salt free.

Drink 8 oz of water upon waking, and before each meal to help support your weight loss efforts, help curb hunger, and help you feel fuller longer.

Drink 8 oz of water upon waking, and before each meal to help support your weight loss efforts, help curb hunger, and help you feel fuller longer.

Drink 8 oz of water upon waking, and before each meal to help support your weight loss efforts, help curb hunger, and help you feel fuller longer.

If you haven’t shopped and prepped for your meals this week, you need to! 

Shopping and prepping your meals ahead of time is essential for you to start off on the right foot and stay on track throughout the challenge.

Doubling your water intake will help your body to let go of excess water weight so you’ll probably see some big results within these first 2 days. I want you to either double your water intake or drink a gallon and a half, whichever is more. Keep in mind that you shouldn’t be drinking more than a gallon and a half.

When you increase your water intake, you essentially water down your body’s electrolyte levels. This can cause headaches, nausea, dizziness and weakness. Make sure you increase your salt intake to in order to replace those lost electrolytes. One way to do this is to stock up on some spice blends with salt in them. Double check the ingredients label, since some spice blends are salt free.

Drink 8 oz of water upon waking, and before each meal to help support your weight loss efforts, help curb hunger, and help you feel fuller longer.

Drink 8 oz of water upon waking, and before each meal to help support your weight loss efforts, help curb hunger, and help you feel fuller longer.

Drink 8 oz of water upon waking, and before each meal to help support your weight loss efforts, help curb hunger, and help you feel fuller longer.

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