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Dumbbells
One set of dumbbells is used in almost all of our programs. But we do recommend two sets! You can find these at any large retail store like Walmart or Target. You can even find them online at Amazon with free shipping. Generally you should use one light set (for smaller muscle groups) & one heavy set (for larger muscles groups).You will see our recommendations below.
Beginner: 5 pound weights Intermediate: 5 and 8 pound weights Advanced: 8 and 12 pound weights, or 10 and 15 pound weights You know you have the right amount of weight if you are getting towards fatigue at the end of a set!
Mat
While a mat is not required, it will be helpful if your workout area is on a hard surface.
Workout Space
We recommend you have room to jump from side-to-side and front-to-back. It can be motivating to block an area of your house that is dedicated to exercise!
Pretty Fierce
If you are using our Pretty Fierce programs you will need some additional items; two paper plates and a chair. If you are using the Extreme Lean program you will also need pianters tape (any type of tape will do, we use them to create 4 lines) and the optional medicine ball.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width="1/1"][vc_column_text css=".vc_custom_1486572777797{padding-right: 40px !important;padding-left: 40px !important;}"]
Nutrition is the foundation to being healthy. And we have a Meal Plan that works for every mom!
Prenatal & Postnatal Starter Pack Take the next 15 minutes to learn how to keep you, your baby and your family healthy! It’s designed with two primary goals in mind—to keep you and your baby safe, and to honor the reality that you only have so much time in your busy schedule. During pregnancy you are asked to gain 15-35 lbs. over the course of nine months. Within the first four to six weeks postpartum your body is considered “normal” in the fact that all systems are back to normal. But you are left with loose muscles, extra fat, fluid retention for breastfeeding and extra lbs. We cover it all. A must read!
Mix n Match Meal Plan Knowing how much to eat while exercising, and still lose weight, can be tricky. We could just tell you to eat well 90% of the time. And 10% of the time, indulge a little. But sometimes we get wrapped up in what the 90% looks like...and that is where Meal Plans can come in handy. So our Registered Dietitian put together 20 pages of Clean Foods, Egg Lovers, Balanced Breakfasts, Wheat Free meals, Peanut Butter Lovers, Mexican Favorites, Meatless Recipes, Homemade Classics, Soups, Seafood Recipes, protein snacks, and more! All with few ingredients so it is easy to follow! Each meal is equal in amount of calories so you can easily follow the Weight Loss Tools (included).
Meal Plan for Pregnancy and Breastfeeding Making healthy choices is important at all times, however, during pregnancy and breastfeeding it is particularly important to know the guidelines of a healthy diet. Properly fuel your pregnant body or nursing body. We use the Mix n Match Meal Plan (above) blueprint, then add six pages of do's/don'ts, and modify all menus to fit the Pregnancy & Breastfeeding stage.
Breastfeeding: Milk production requires 500-1000 calories per day. Half the calories come from body fat stored during pregnancy and the remaining calories come from foods eaten each day (National Academy of Sciences). Therefore, the general recommendation for breastfeeding women is to consume an additional 500 calories per day. But What is safe while losing weight?
Pregnancy: What can you eat? How much should you eat? What is off limits? You can and should eat fish, but what kind of fish? You can have caffeine, but it has it's limits. All this and more – straight from ACOG and the Moms Into Fitness Registered Dietitian.
Properly fuel your pregnant body or nursing body. We use the Mix n Match Meal Plan (above) blueprint, then add six pages of do's/don'ts, and modify all menus to fit the Pregnancy & Breastfeeding stage.
Cook Once Meal Plan Websites. Blogs. Television shows. There are millions of resources out there to help you prepare meals for your family. There are equally as many places that want to help you make it simple or healthy. However, few combine the process from beginning to end in one handy spot. Learn how to shop, prep and make freezer meals. On top of that, all recipes featured here are family friendly (most from our own family kitchens), tasty, and healthy. And you only have to cook ONCE a week or TWICE a month.[/vc_column_text][/vc_column][/vc_row][vc_row css=".vc_custom_1486362000967{padding-top: 35px !important;padding-bottom: 35px !important;}" bg_type="bg_color" bg_grad="background: -webkit-gradient(linear, left top, left bottom, color-stop(0%, #E3E3E3));background: -moz-linear-gradient(top,#E3E3E3 0%);background: -webkit-linear-gradient(top,#E3E3E3 0%);background: -o-linear-gradient(top,#E3E3E3 0%);background: -ms-linear-gradient(top,#E3E3E3 0%);background: linear-gradient(top,#E3E3E3 0%);" bg_color_value="#eaeaea" parallax_style="vcpb-default" bg_image_repeat="repeat" bg_image_size="cover" bg_img_attach="scroll" parallax_sense="30" animation_direction="left-animation" animation_repeat="repeat" bg_override="full" parallax_content_sense="30" fadeout_start_effect="30" overlay_pattern_opacity="80" seperator_type="none_seperator" seperator_position="top_seperator" seperator_shape_size="40" seperator_svg_height="60" seperator_shape_background="#ffffff" seperator_shape_border="none" seperator_shape_border_width="1" icon_type="no_icon" icon_size="32" icon_style="none" icon_color_border="#333333" icon_border_size="1" icon_border_radius="500" icon_border_spacing="50" img_width="48" ult_hide_row_large_screen="off" ult_hide_row_desktop="off" ult_hide_row_tablet="off" ult_hide_row_tablet_small="off" ult_hide_row_mobile="off" ult_hide_row_mobile_large="off"][vc_column width="1/1"][vc_column_text css=".vc_custom_1486572788370{padding-right: 40px !important;padding-left: 40px !important;}"]
Track your progress by taking your measurements every two weeks (not during pregnancy). You can log your measurements inside the Moms Into Fitness App.
Using a soft measuring tape, measure the following. Make sure you are standing and your muscles are relaxed.
Neck circumference
Dominant Arm circumference of the fullest part
Chest circumference of the fullest part
Natural Waist circumference of the smallest part
Below Waist circumference 1” below the navel
Hips circumference of the fullest part
Dominant Thigh circumference of the fullest part
Dominant Calf circumference of the fullest part[/vc_column_text][/vc_column][/vc_row]
