FLASH EXTRA 20% OFF | USE CODE: FLASH20
ENDS IN...
0 0 : 0 0 : 0 0 : Hours 0 0 : Minutes 0 0 Seconds

12-Week Fit Body Bikini Program

Welcome to the Membership Center!

Workouts

Select a Week and Day to View your Workout.

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.

ENTER YOUR RESULTS

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 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

EQUIPMENT

IdealLean Supplements (Protein, BCAAs, Pre-Workout, Burner (optional))

Since we’ll be following a rigorous workout protocol, it’s important to have a solid protein source to help with recovery. IdealLean Protein is made with 100% whey isolate, is low in sugar, carbs, and fat, and it tastes delicious! It’s my go-to post-workout protein source and is my #1 recommendation for helping you meet your protein needs. We’ll also be using IdealLean BCAAs, Pre-Workout, and Burner, although this supplement is optional.

Food scale

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.

Measuring tape

You won’t need anything fancy when it comes to your measuring tape. Just make sure it’s not the rigid metal variety many of us use for our DIY home improvement projects. It has to be able to easily wrap around various parts of your body. This will be used to take the measurements you’ll use to track your progress as you advance through the program.

Scale for weigh-ins

A typical bathroom scale will be sufficient for this program. Just make sure you use the same scale every time you weigh yourself, as some scales may show slightly different measurements than others. Changes in weight from week to week are a good way to measure progress, but it’s important to remember not to obsess over your weight. With the wrong mindset, the scale can be your worst enemy!

Booty bands

Booty bands are stretchy rubber resistance bands designed to be worn around your legs to provide greater resistance during certain lower body workouts. We’ll be using them throughout the program, so you’ll want to get yourself a set, probably one with several bands of varying resistance. I suggest IdealFit Resistance Bands, although you can use any band you like.

EQUIPMENT

Hip circle

A hip circle is a thicker resistance band designed to activate and strengthen the hips and glutes. We’ll use it for a number of exercises, so you’ll definitely want to get one for this program.

Long resistance band with handles*

We’ll be using a resistance band for many of the at-home workouts, so it’s important to choose one that’s tough enough to last the entire 12-weeks. Keeping durability in mind, just about any band will work, as long as it has handles.

Aerobic step*

Aerobic step platforms come in different shapes and sizes, and they’re designed to provide an elevated surface to step onto or off of during certain lower body exercises. We’ll be using one for some of the at-home workouts in this program.

Stability ball*

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.

Dumbbells (a lighter set and a heavier set)*

Ideally, you will have two sets of dumbbells: a set of 5 lbs or 8 lbs and a set of 15 lbs or 20 lbs. 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 these dumbbells or a stability ball, you can still participate in the challenge. Just do a modified version of the exercise.

*For at-home workouts.

DOWNLOADS / EBOOKS

Nutrition and Exercise

I've developed an amazing nutrition plan exclusively for you to use during this challenge. With a wide array of meal plans, delicious recipes, and a
full database of substitution options, sticking to your nutrition plan has never been easier!

I’ve also constructed detailed workouts, with exercises organized into a superset/circuit system that was designed to help you get the best
results possible during this program.

Here you can download each of the 4 phase eBooks where you’ll be able to
view this nutrition and workout information. You’ll also be able to access the Food Substitution list, as well as the Main eBook where I’ll go over the basics of the program and outline what you need to do in order
to reach your goals during these 12 weeks.