For easy navigation through the program, I will provide a 1-Page Weekly Checklist. WEEK 1 is below.

Click the image for a bigger version you can download or screenshot.

NOTE – Week 1 is by far the most time-intensive because you’re laying the foundation. If you can’t fit everything in Week 1, that’s ok. Bring your best, and keep going!

DAY 1 – NUTRITION FOR MAINTAINABLE FAT LOSS

ACTION STEP: Decide your nutrition option and follow it!

Download MyFitnessPal (The FREE version will work. It doesn’t include the barcode feature, but you can work around that)

DAY 2 – DEEP CORE STRENGTHENING & WORKOUT

ACTION STEPS:

Test for Diastasis Recti (See video below) (2 min)
Do Deep Core Workout 1 (10 min)

BONUS: If you have Diastasis Recti, watch ‘Closing Diastasis Recti’ Training (8 min)

Deep Core Workout 1

WARM-UP

10 towel squeezes

WORKOUT

10 reverse march heel drop R (right)
10 reverse march heel drop L (left)
10 Glute bridge w/Deep Core Focus
10 Standing leg raises R
10 Standing leg raises L
10 Hands & knees arm (DR SAFE) or leg extension R
10 Hands & knees arm (DR SAFE) or leg extension L

DAY 3 – POSTURE

POSTURE CUES

Write this on a post-it, and place 1 in your kitchen, on your bathroom room, on your car dashboard

STRING (through the crown of the head)
STACK (Ear > Shoulders > Ribs > Hips)
SHINE STRAIGHT (Ribs level, hips level)

DAY 4 – BALANCING HORMONES & REDUCING BLOAT

DAY 5 – GETTING THE BEST RESULTS FOR WEEKS 2-4