Before I give you all the details, let's talk about who this is really for...
You’re a woman who loves her family deeply, and you recognize that even though you have great intentions, you often put other things ahead of your own self-care and goals. You’re tired of feeling tired, of holding onto stubborn weight, you want to get your cravings under control, & you want to feel confident in your mombod.
a working mom who’s finding it hard to fit in workouts and meal prepping into an already jam-packed schedule
a stay-at-home mom who’s feeling exhausted with no motivation to meal plan and needs quick & easy meal ideas to fuel her days
a mom who loves a challenge, wants to lose stubborn weight and take her nutrition & exercise to the next level, and is looking for a supportive community to work on her goals with
You’re in the right place, and I’m going to tell you exactly how the The FitMama Method™ will give you the tools, inspiration, accountability, and community that will help you achieve your goals
By the end of this program,
you will have:
created consistency with your workouts that work for your busy life, with exercises that safely & effectively engage the right muscles while keeping workouts short (~30min)
learned how to leverage everyday habits and rhythms to anchor in exercise & meal prepping into your daily life
shifted your mindset to the right weight loss metrics, so you can avoid frustration, minimize self-sabotage & stay the course with your goals
eaten delicious, home-cooked meals that are quick to prep, leave you satisfied, & follow the 80:20 principle so you can enjoy some food flexibility & never feel restricted
ignited behaviour change by leveraging simple, yet powerful, foundational habits that will continue to guide your daily actions beyond the program
learned about the most important eating habits and foods to focus on that boost your energy, get your cravings under control, and aid in fat loss
connected with other amazing mamas in a judgement-free space, who will support you, cheer you on, and help keep you accountable
gained motivation & momentum to keep going with your goals, no matter what's going on with life
“The FitMama Method is the whole package! Not only does it focus on health, fitness and weight management goals, but it combines mindset training that really sets it apart.
I have always been a “when things are less busy” or “I’ll do it when..” type of person, but the mindset training really helped me re-program my way of thinking and make the most of the time I have right now. When things finally clicked, and I got onboard mentally, the weight fell off and I found myself looking forward to the weekly emails with new challenges to see what I could accomplish within the week.
Crystal is also a great motivator and encourages you to go at your own speed and pace, whatever that may be. I joined her program being a little apprehensive about being in front of all the other women (virtually) and being able to keep up, and even though I wasn’t as present or active within our group chats, she always made me feel like that was okay. She reached out personally to check in, gave me suggestions and tips to try if I was feeling overwhelmed, and always reassured me that my path was my own, and if it looked different than some of the other more vocal participants that it was totally okay. 10/10 would recommend this program!
KRISTY H. - Mama of 2, Winner of the FitMama $500 Transformation Prize
Enrol in The FitMama Method™
Client transformations from The FitMama Method
Phase 1 -Foundations
HOW to change your habits. You'll learn the 4 key elements of habit change that you can leverage to create healthier habits aligned with your goals, and ditch habits that undermine your success
Understanding what macros are and portion control hacks, so that you can adjust your meals according to your goals without ever having to count calories
Uncovering your limiting beliefs and inner dialogue. We'll face these head on together and help you create new, empowering beliefs and mantras that will help you shift who you're becoming in this process
We'll implement a doable exercise and meal plan:
3 workouts per week, both strength and HIIT-style workouts that are short (25-35min), that you can squeeze these in during nap time
Delicious, weekly meal plans with shopping lists and recipes that follow the 80:20 rule, so you never feel restricted. I'll also make suggestions on which meal to tackle if you're not on board with a whole nutrition overhaul
Every journey needs to know where the starting point is and where you're going. In this phase, we'll start by assessing where you are currently with your exercise, nutrition, and physical measures, and what your goals really are (we'll go deep here) during Prep Week.
Then we'll set you up for success by helping you understand and start to master some foundational behaviours, like:
Phase 2: Overcoming Obstacles
In this phase, we'll start diving into many of the challenges that try to undermine our new habits and goals.
Body image and body esteem. How you feel about you and your body plays a huge role in how you show up for yourself. We'll chat about the role media and society plays in shaping our self-concept, and share the tools to combat against it
Self-sabotage and how it shows up, sometimes more subtly than you think. We'll identify the ways we poke holes in our own plan, how others around us do it, and how we can set ourselves up to handle each of these scenarios
Cravings and how to handle them. We'll learn some of the science behind cravings, the deeper reasons why we have them, and create strategies to manage them head on.
We'll take it up a notch with tougher and more workouts:
4 workouts per week, both strength and HIIT-style workouts that are short (25-35min), and increasing in complexity to keep your muscles guessing and growing
More yummy, weekly meal plans with shopping lists and recipes.
Phase 3: Momentum
When you enroll during this special, limited time period, you’ll get:
In this final phase, we'll build and keep the momentum going, so that when the program ends, you'll have solid habits under your belt, you'll be feeling stronger, leaner, more energized and want to keep that going!
During these final weeks we'll tackle:
How to create motivation, rely on discipline, and anchor into consistency. Showing up day after day doing the small habits we've built is what gets you results, and keeps your results.
How to trust yourself with your food choices when you're not "on a plan". We'll circle back to foundational concepts and take them a step further so that you feel confident you can make great food choices anytime, anywhere.
The Law of Least Effort and pivoting your routine when life throws curve balls. We'll learn how you can quickly adjust your routine when life gets crazy so you're never moving backwards, only moving slowly when necessary.
Workouts will push you past your comfort zones here:
5 workouts per week, both strength and HIIT-style workouts that are short (25-35min), and increasing in complexity to keep your muscles guessing and growing
And of course, our awesome weekly meal plans with shopping lists and recipes. By the end of this program, you'll have 3 months' worth of healthy meals, weekly plans, and shopping lists to make meal prepping and planning a breeze for the year.
The FitMama Method™
(A $1497 value)
12 completely done-for-you Weekly Meal Plans, filled with recipes & shopping list, to save you time & decision making, and to give you the fuel your body needs to see results
48 full-length, ~30min strength & HIIT workouts, with suggested workout schedule, that you can do at home with minimal equipment, including modifications so you can always progress safely and minimize injury
“Fit-it-in” weekly movement challenges to minimize sitting at home & to infuse movement into your daily routines
Weekly mindset training with actionable takeaways so you can not only implement these methods to create consistent habits, but start shifting your beliefs, ditching old stories that no longer serve you, and start embodying the type of woman who always prioritizes her health & well-being
Daily motivation, shared resources, and some tough love with Crystal, helping you tackle any challenges that come up, customize things based on your unique needs, and inspire you to keep showing up to do the work
Chance to win our $500 cash prize, so you can treat yourself (yes, you deserve it mama!)
Plus, these bonuses to help you tackle your biggest challenges with weight loss
LIVE Coaching and Q&As with Crystal Inside
The FitMama Method™ Facebook Group
Get daily inspiration, kick-in-the-pants coaching, and maintain your momentum right through the program
(A $349 Value)
What you’ll get:
12 LIVE training and Q&A sessions to make sure you get your burning questions answered and can move forward with clarity and confidence
A supportive Facebook community with fellow mamas, to make sure you get unstuck in a matter of minutes instead of days
Live HOT Seats during Q&A to get personalized coaching from Crystal so you can move quickly through any challenges you face
A safe space to share your wins, challenges and refill your motivation tank by connecting with other moms who “get” the journey and are here to help you cross the finish line
Posture Asessment, Core Activation &
Technique Training Videos
Knowing how to do movements safely and correctly is a big priority for me, especially if you're <12 months post-partum. In these videos you'll earn how to position your body correctly, engage the right set of muscles to flatten that mummy tummy, and get the most out of your workouts
(A $99 Value)
What you’ll get:
Postural assessment and core alignment training. The foundation of all movement starts here so you want to make sure you're on point!
Sequence of specific activation & strengthening exercises to build foundational core strength, making your other workouts safer and more effective
Technique training videos for the most common movement patterns: squat, deadlift, and pushup. Knowing how to do these moves correctly is key as you progress through the program.
Enrol in The FitMama Method™
Plus, You'll be Backed by a Risk-Free 21-Day Guarantee
Let me say this upfront
The FitMama Method™ is the most transformative mindset, nutrition, and exercise program for mamas who are excited and COMMITTED to becoming fit this year.
Our community is filled with helpful, motivated and super supportive members who are working on their goals, just like you. When you join, you'll be part of this special group.
Now here's the kicker.
By the end of these 21 days, you'll have received access to the Prep Week content as well as the first 2 weeks of workouts, meal plans, and mindset training.
Meaning, you'll have had an opportunity to really see if this is for you BEFORE making a final commitment.
If you don't feel totally confident and motivated that the program will help you reach your goals, simply reach out, show me you've put in the work, and I'll refund your investment.
Enrol in The FitMama Method™
Frequently Asked Questions (FAQs):
Still not sure? Check out these common Qs
* I’m worried the workouts may be too intense for me? Are there modifications to the exercises for every level?
A: YES! I will always show variations of each move and show you safe ways to progress/regress, that way you are always doing what feels best for your body and the stage of your post partum journey. I will always encourage you to challenge yourself in a safe way, but at the end of the day you also need to acknowledge your own physical limits and work within it to avoid/minimize injury.
*I don’t have a lot of time. Will the workouts and recipes fit my busy mom life?
A: YES. All the workouts are ~30min to complete, and recipes are from anywhere 5-40min to prepare. I'll be teaching you ways to fit workouts and meal prep into your life, and sharing substitutions and tools to make choosing healthy a convenient option. But at the end of the day, I can’t workout for you or cook for you or participate for you – you gotta show up and do the do, and I'm confident that if you give it a try, you’ll see this is totally doable.
* I am vegetarian/vegan – will this meal plan accommodate my dietary preferences?
A: Yes and no. While there are vegetarian/vegan recipes included in each weekly meal plan, it is not exclusively vegetarian/vegan. I do list easy swaps/substitutions you can make where appropriate, and I’m happy to show you how you can tweak your current nutrition so that it follows your preferences and still allows you to achieve your goals.
* I’m currently breastfeeding and worried that the changes I make to my nutrition and exercise will affect my milk supply. How can I lose the baby weight and ensure baby is getting adequate nutrition from me?
A: This is a GREAT question! While I can not guarantee that your breast milk production won’t change over time, I can say that the recipes and meals in the guide are balanced, there’s adequate proteins and fats to help you feel satiated, and there is ALWAYS flexibility to add/remove food based on how your body feels and the needs of your baby. I teach you how to listen to your body’s cues on hunger/fullness, and some days you might eat more, some days you might eat less.
*I'm newly post-partum (<3months), and/or I'm just getting back to fitness after a loooong time. Is this program appropriate for me?
A: If you had a baby recently (<3months) or if you've been inactive for more than 6months, the advanced versions of the exercises will be too intense for you. However, I ALWAYS show low-impact modifications so you can adapt and move based on where you are currently with your strength and recovery. Always get clearance from your midwife/health care provider FIRST before beginning ANY new program, and if you need more modifications, I am a Pre- and Post-Natal Exercise Certified Coach, so just send me an email and I'll be happy to chat with you: email@example.com
* I am just interested in the workouts and/or the meal plan. Can I still join?
A: Absolutely! Everything in the program is here to help you be successful, but if you have workouts you LOVE to do or a meal plan that has been working for you, you can for sure interweave it into this program. You can implement anything from our program that makes the most sense for you.
* I have goals and I’m interested, but I feel like the timing might not be great. Should I just wait until the next time you do this program?
A: Mama, is there ever going to be the “right time”? You could keep putting off your goals and be in the exact same place you’re in now in a year from now. How would that feel? My guess is you’d be pretty frustrated. OR you could DECIDE that NOW is the only time you have (because it literally is!). You could hit the reset button right now, start feeling energized, start seeing results, start feeling more like YOU again. Why would you wait for that?!
* What do I need to do to win the $500 prize? Do I have to complete ALL the recipes, workouts, and mindset training?
A: In order to be eligible to win the cash prize, you need to submit your before photos/measures, your after photos, and a short (250 word) testimonial about your journey. I will also be looking for engagement in our private Facebook group, to see that you're doing the work and also supporting your fellow mamas! The criteria for the winner will be based 50% on physical transformation and 50% testimonial + engagement over the program.