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Fitness Home Program

This program is developed from the information we learn from you and your questionnaire forms, tailored based on your fitness level and objectives.  Our goal is to provide a program that takes into consideration your lifestyle and habits that best suits you to meet and exceed your goals.

Nutritional Goal Setting will help you to understand your eating habits. 

You will have some forms to fill out where we make attainable weekly goals towards better eating habits.  We will offer suggestions each week based on how you do. We want to help you find balance and stay on track with proper nutrition.  Our goal is to create a lifestyle of healthy eating habits, not a fad diet that ends and then you return to your old ways and gain all the weight back plus some.

You will receive a 2 Week Meal Plan with 42 innovative healthy recipes plus an additional 7 healthy desert recipes!

In addition to 14 breakfast, lunch, dinner & 7 dessert ideas you some really great information to apply to your diet and eating habits. And yes there are some amazing desserts to be tried in here!

* Managing stress for better digestion tips
* Why eat the rainbow?
* Quick colourful snack ideas
* Gut healing foods, magnesium rich foods, metabolism boosters
* Eating tips for weight loss
* What does a healthy diet look like?
* Quality is key
* Infused water
* Salad dressing amped up
* Holy grail of snacks

* Superfood index for meal plans

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"𝐈 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐟𝐞𝐞𝐥 𝐜𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐭 𝐢𝐧 𝐦𝐲 𝐜𝐥𝐨𝐭𝐡𝐞𝐬"⁠ ⁠What happens when you don't feel confident in your clothes? Do you indulge in self negative talk? Do you not sleep well at night? Does it cause you stress? Do you miss out on things that you would otherwise enjoy?⁠ ⁠ Our thoughts we have when we are not confident are our own worst enemy. 𝐈𝐟 𝐰𝐞 𝐜𝐚𝐧 𝐥𝐞𝐚𝐫𝐧 𝐭𝐨 𝐭𝐚𝐥𝐤 𝐩𝐨𝐬𝐢𝐭𝐢𝐯𝐞𝐥𝐲 𝐭𝐨 𝐨𝐮𝐫𝐬𝐞𝐥𝐯𝐞𝐬, 𝐭𝐡𝐞𝐧 𝐰𝐞 𝐜𝐚𝐧 𝐚𝐯𝐨𝐢𝐝 𝐭𝐡𝐞 𝐟𝐞𝐞𝐥𝐢𝐧𝐠𝐬 𝐭𝐡𝐚𝐭 𝐜𝐨𝐦𝐞 𝐟𝐫𝐨𝐦 𝐥𝐚𝐜𝐤 𝐨𝐟 𝐜𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐜𝐞. 𝐖𝐞 𝐚𝐫𝐞 𝐚𝐥𝐥 𝐝𝐞𝐬𝐞𝐫𝐯𝐢𝐧𝐠 𝐨𝐟 𝐜𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐜𝐞, 𝐛𝐮𝐭 𝐢𝐭 𝐬𝐭𝐚𝐫𝐭𝐬 𝐰𝐢𝐭𝐡 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮 𝐬𝐚𝐲 𝐭𝐨 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟. ⁠ ⁠ ✨Every mom desires to feel confident. Every mom has to make a choice, that you will put in the effort to show up for yourself. We need to stop putting ourselves last and start having SELF LOVE❤️. Starting with changing the way we talk to ourselves. It takes a daily effort of you putting in the work to make it happen. But first, you need to realize and know your worth.✨⁠ ⁠ Start with waking up every morning and say to yourself. ⁠ ❤️⁣"𝐈 𝐚𝐦 𝐰𝐨𝐫𝐭𝐡 𝐢𝐭"⁠ ❤️⁣"𝐈 𝐝𝐞𝐬𝐞𝐫𝐯𝐞 𝐭𝐡𝐢𝐬."⁠ ❤️⁣"𝐈 𝐚𝐦 𝐛𝐞𝐚𝐮𝐭𝐢𝐟𝐮𝐥."⁠ ⁠ When we open up to what is weighing us down, it is the first step to moving past it. It also hold us accountable to wanting to improve those areas and continue to show up as our best selves.✨⁠ ⁠ In The Habit Foundation you will learn to discover what is weighing you down and how to move past it, plus you will learn how to reduce stress and add in self care. You are worth it. ⁠ I'd love to know if you think it's true or false: We talk more to ourselves then anyone else each day. Lets hear it in the comments.👇🏻 📸@alyestaboudoir
😳𝐆𝐄𝐓𝐓𝐈𝐍𝐆 𝐒𝐓𝐀𝐑𝐓𝐄𝐃 𝐈𝐒 𝐓𝐇𝐄 𝐇𝐀𝐑𝐃𝐄𝐒𝐓 𝐏𝐀𝐑𝐓❗⁠
⁠
😊Save this for the next time you need to remind yourself to get going.😊⁠
⁠
𝑴𝒐𝒔𝒕 𝒐𝒇 𝒖𝒔 𝒉𝒂𝒗𝒆 𝒕𝒉𝒂𝒕 𝒊𝒏𝒕𝒆𝒓𝒏𝒂𝒍 🤷𝒃𝒂𝒕𝒕𝒍𝒆 𝒊𝒏 𝒐𝒖𝒓 𝒉𝒆𝒂𝒅 𝒘𝒉𝒆𝒏 𝒘𝒆 𝒂𝒓𝒆 𝒕𝒓𝒚𝒊𝒏𝒈 𝒕𝒐 𝒎𝒂𝒌𝒆 𝒕𝒉𝒂𝒕 𝒅𝒆𝒄𝒊𝒔𝒊𝒐𝒏 𝒕𝒐 𝒈𝒆𝒕 𝒐𝒖𝒓 𝒈𝒚𝒎 𝒈𝒆𝒂𝒓 𝒐𝒏 𝒂𝒏𝒅 𝒘𝒐𝒓𝒌𝒐𝒖𝒕. 𝑺𝒉𝒐𝒖𝒍𝒅 𝑰? 𝑺𝒉𝒐𝒖𝒍𝒅 𝑰 𝒏𝒐𝒕?⁠
⁠
Our brain quickly comes up with like 5+ excuses on the spot.⁠
⚠️that laundry isn't finished⁠
⚠️you have emails to catch up on⁠
⚠️the hubby wants to watch Netflix⁠
⚠️I am tired⁠
⚠️the kids need me to do crafts ⁠
⚠️and so on.⁠
⁠
𝒀𝒐𝒖 𝒉𝒆𝒂𝒓 𝒎𝒆 𝒅𝒐𝒏'𝒕 𝒚𝒐𝒖? 𝑰 𝒎𝒆𝒂𝒏 𝒘𝒐𝒘 𝒋𝒖𝒔𝒕 𝒍𝒊𝒌𝒆 𝒕𝒉𝒂𝒕 𝒕𝒉𝒆 𝒆𝒙𝒄𝒖𝒔𝒆𝒔 𝒂𝒓𝒆 𝒕𝒉𝒆𝒓𝒆.  𝑩𝒖𝒕 𝒕𝒉𝒆𝒓𝒆 𝒊𝒔 𝒕𝒉𝒂𝒕 𝒕𝒊𝒏𝒚 𝒗𝒐𝒊𝒄𝒆 𝒔𝒂𝒚𝒊𝒏𝒈 𝒘𝒆𝒍𝒍 𝒚𝒐𝒖 𝒔𝒉𝒐𝒖𝒍𝒅 𝒘𝒐𝒓𝒌𝒐𝒖𝒕.🏃‍♀️⁠
⁠
This is where the Will Power kicks in. BUT to make this so much easier on yourself how about you tell yourself you are going to put on your gym gear and just do ✔️10 squats, 10 pushups, 10 situps and that's it?⁠
⁠
Now it doesn't seem so daunting. You could do that in less then 5 minutes right?👉 𝒀𝒐𝒖 𝒔𝒆𝒆 𝒘𝒉𝒆𝒏 𝒕𝒉𝒊𝒏𝒈𝒔 𝒔𝒆𝒆𝒎 𝒉𝒂𝒓𝒅 𝒘𝒆 𝒐𝒑𝒕 𝒕𝒐 𝒏𝒐𝒕 𝒅𝒐 𝒊𝒕 𝒃𝒖𝒕 𝒊𝒇 𝒘𝒆 𝒎𝒂𝒌𝒆 𝒊𝒕 𝒆𝒂𝒔𝒊𝒆𝒓 𝒊𝒕 𝒃𝒆𝒄𝒐𝒎𝒆𝒔 𝒆𝒂𝒔𝒊𝒆𝒓 𝒇𝒐𝒓 𝒖𝒔 to agree to do it.⁠
⁠
𝐁𝐮𝐭 𝐭𝐡𝐞 𝐛𝐞𝐬𝐭 𝐩𝐚𝐫𝐭 𝐢𝐬, 𝐨𝐧𝐜𝐞 𝐲𝐨𝐮 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐒𝐓𝐀𝐑𝐓, 𝐢𝐭 𝐢𝐬 𝐞𝐚𝐬𝐢𝐞𝐫 𝐭𝐨 𝐬𝐭𝐚𝐲 𝐚𝐧𝐝 𝐝𝐨 𝐦𝐨𝐫𝐞.
😳𝐆𝐄𝐓𝐓𝐈𝐍𝐆 𝐒𝐓𝐀𝐑𝐓𝐄𝐃 𝐈𝐒 𝐓𝐇𝐄 𝐇𝐀𝐑𝐃𝐄𝐒𝐓 𝐏𝐀𝐑𝐓❗⁠ ⁠ 😊Save this for the next time you need to remind yourself to get going.😊⁠ ⁠ 𝑴𝒐𝒔𝒕 𝒐𝒇 𝒖𝒔 𝒉𝒂𝒗𝒆 𝒕𝒉𝒂𝒕 𝒊𝒏𝒕𝒆𝒓𝒏𝒂𝒍 🤷𝒃𝒂𝒕𝒕𝒍𝒆 𝒊𝒏 𝒐𝒖𝒓 𝒉𝒆𝒂𝒅 𝒘𝒉𝒆𝒏 𝒘𝒆 𝒂𝒓𝒆 𝒕𝒓𝒚𝒊𝒏𝒈 𝒕𝒐 𝒎𝒂𝒌𝒆 𝒕𝒉𝒂𝒕 𝒅𝒆𝒄𝒊𝒔𝒊𝒐𝒏 𝒕𝒐 𝒈𝒆𝒕 𝒐𝒖𝒓 𝒈𝒚𝒎 𝒈𝒆𝒂𝒓 𝒐𝒏 𝒂𝒏𝒅 𝒘𝒐𝒓𝒌𝒐𝒖𝒕. 𝑺𝒉𝒐𝒖𝒍𝒅 𝑰? 𝑺𝒉𝒐𝒖𝒍𝒅 𝑰 𝒏𝒐𝒕?⁠ ⁠ Our brain quickly comes up with like 5+ excuses on the spot.⁠ ⚠️that laundry isn't finished⁠ ⚠️you have emails to catch up on⁠ ⚠️the hubby wants to watch Netflix⁠ ⚠️I am tired⁠ ⚠️the kids need me to do crafts ⁠ ⚠️and so on.⁠ ⁠ 𝒀𝒐𝒖 𝒉𝒆𝒂𝒓 𝒎𝒆 𝒅𝒐𝒏'𝒕 𝒚𝒐𝒖? 𝑰 𝒎𝒆𝒂𝒏 𝒘𝒐𝒘 𝒋𝒖𝒔𝒕 𝒍𝒊𝒌𝒆 𝒕𝒉𝒂𝒕 𝒕𝒉𝒆 𝒆𝒙𝒄𝒖𝒔𝒆𝒔 𝒂𝒓𝒆 𝒕𝒉𝒆𝒓𝒆. 𝑩𝒖𝒕 𝒕𝒉𝒆𝒓𝒆 𝒊𝒔 𝒕𝒉𝒂𝒕 𝒕𝒊𝒏𝒚 𝒗𝒐𝒊𝒄𝒆 𝒔𝒂𝒚𝒊𝒏𝒈 𝒘𝒆𝒍𝒍 𝒚𝒐𝒖 𝒔𝒉𝒐𝒖𝒍𝒅 𝒘𝒐𝒓𝒌𝒐𝒖𝒕.🏃‍♀️⁠ ⁠ This is where the Will Power kicks in. BUT to make this so much easier on yourself how about you tell yourself you are going to put on your gym gear and just do ✔️10 squats, 10 pushups, 10 situps and that's it?⁠ ⁠ Now it doesn't seem so daunting. You could do that in less then 5 minutes right?👉 𝒀𝒐𝒖 𝒔𝒆𝒆 𝒘𝒉𝒆𝒏 𝒕𝒉𝒊𝒏𝒈𝒔 𝒔𝒆𝒆𝒎 𝒉𝒂𝒓𝒅 𝒘𝒆 𝒐𝒑𝒕 𝒕𝒐 𝒏𝒐𝒕 𝒅𝒐 𝒊𝒕 𝒃𝒖𝒕 𝒊𝒇 𝒘𝒆 𝒎𝒂𝒌𝒆 𝒊𝒕 𝒆𝒂𝒔𝒊𝒆𝒓 𝒊𝒕 𝒃𝒆𝒄𝒐𝒎𝒆𝒔 𝒆𝒂𝒔𝒊𝒆𝒓 𝒇𝒐𝒓 𝒖𝒔 to agree to do it.⁠ ⁠ 𝐁𝐮𝐭 𝐭𝐡𝐞 𝐛𝐞𝐬𝐭 𝐩𝐚𝐫𝐭 𝐢𝐬, 𝐨𝐧𝐜𝐞 𝐲𝐨𝐮 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐒𝐓𝐀𝐑𝐓, 𝐢𝐭 𝐢𝐬 𝐞𝐚𝐬𝐢𝐞𝐫 𝐭𝐨 𝐬𝐭𝐚𝐲 𝐚𝐧𝐝 𝐝𝐨 𝐦𝐨𝐫𝐞.
Most women struggle with the same problems.⁠⁠
⁠
They have tried every fad diet and trendy workout and it’s a constant battle of what to do next. When instead they should be taking a look at why what they are doing is not working. They are all missing 1 key ingredient and that is consistency. ⁠⁠
⁠
This is why diets don’t work. Not only do many diets deprive your body of nourishment, most diets are structured around a limited time frame.⁠⁠
⁠
Then when you stop, and you will stop because a) diets are not sustainable b) they are for a specified amount of time, you will go back to all your old eating habits and your body will end up putting the weight back on and then some!⁠⁠
⁠
That because diets are NOT habit forming.⁠⁠
⁠⁠
Many of us eat poorly because of lack of convenience or lack of knowledge, but just by changing a few things in the way we eat can have a huge impact.⁠⁠
⁠⁠
Follow these 3 steps for eating success;⁠⁠
1. Look at where you struggle the most. Eating out, eating carbs, overeating, emotional eating, too much sugar, too much salt, portion control, lack of veggies, and so on.⁠⁠
⁠⁠
2. Pick 1 thing to change with what you struggle with. Like if you eat a lot of sugar change your grocery shops so you don't buy sweets, or do a pantry clean-out. If you want to have more veggies then prep veggie snacks, if you overeat don't have seconds, and so on.⁠⁠
⁠⁠
3. Integrate 1 change at a time. If you do more then that your new change will be difficult to stick.⁠
.⁠
.⁠
.⁠
.⁠
#goodmorning #goodvibes #tweenmom #hotmessmom  #momstruggles #momlifebelike #motherhoodunplugged #momhumor #momlifeisthebest #momproblems #familyofthree #consciousmotherhood #mommyblogger #minime #momsover40 #momsover30
Most women struggle with the same problems.⁠⁠ ⁠ They have tried every fad diet and trendy workout and it’s a constant battle of what to do next. When instead they should be taking a look at why what they are doing is not working. They are all missing 1 key ingredient and that is consistency. ⁠⁠ ⁠ This is why diets don’t work. Not only do many diets deprive your body of nourishment, most diets are structured around a limited time frame.⁠⁠ ⁠ Then when you stop, and you will stop because a) diets are not sustainable b) they are for a specified amount of time, you will go back to all your old eating habits and your body will end up putting the weight back on and then some!⁠⁠ ⁠ That because diets are NOT habit forming.⁠⁠ ⁠⁠ Many of us eat poorly because of lack of convenience or lack of knowledge, but just by changing a few things in the way we eat can have a huge impact.⁠⁠ ⁠⁠ Follow these 3 steps for eating success;⁠⁠ 1. Look at where you struggle the most. Eating out, eating carbs, overeating, emotional eating, too much sugar, too much salt, portion control, lack of veggies, and so on.⁠⁠ ⁠⁠ 2. Pick 1 thing to change with what you struggle with. Like if you eat a lot of sugar change your grocery shops so you don't buy sweets, or do a pantry clean-out. If you want to have more veggies then prep veggie snacks, if you overeat don't have seconds, and so on.⁠⁠ ⁠⁠ 3. Integrate 1 change at a time. If you do more then that your new change will be difficult to stick.⁠ .⁠ .⁠ .⁠ .⁠ #goodmorning #goodvibes #tweenmom #hotmessmom #momstruggles #momlifebelike #motherhoodunplugged #momhumor #momlifeisthebest #momproblems #familyofthree #consciousmotherhood #mommyblogger #minime #momsover40 #momsover30