I'm Ready to be FIT!

We've all been there, where we want to....

  • To tone up and see definition
  • To lose weight and keep it off.
  • To feel stronger.
  • To not run out of breath.
  • To feel confident in our own skin. 

You probably have tried everything and nothing seems to work. Those 5 fat-blasting foods worked at first but it didn't last. The miracle creams and "vanishing wraps" were definitely a waste of money. And restricting those 5 "bad foods" may have caused you to binge due to such high restrictions.


Not everyone has a million dollars to blow on supplements or a trainer. So I can understand if you are feeling frustrated, sick of all the online scams and JUST want a simple plan that you can stick to.

Well, I'm sick of it too and want to help.

I am going to show you a simple plan to lose fat, look better, and feel better.

Please note that this is not a "secret plan." All methods work out there to a degree. I have just found this approach to be most sustainable and fitting to most peoples' busy lifestyle.  After all consistency is key.

So, let’s get into it.

Where to Start? (A Simple Fitness Plan)

Days 1 – 14: Track Your Food

If you are eating at a restaurant, use this guide to estimate.

Just log everything, and don’t worry about anything else.

  • The best protein source? 
  • The best time of day to do cardio? 
  • Whether strawberries or blueberries are better for fat loss?

(all valid questions)

Don’t worry about it. It's important to understand the hierarchy of importance and that's your overall energy balance. Eating at all is more important than when you eat. 

"Don't put the cart before the horse." 

Just log everything you eat for the first 14 days.

Days 15-30 Hit Your Macros

  • Take the average protein, carbs and fats that you've been consuming over the past 14 days and these are your starting point numbers.
  • Before these numbers can be set in stone, you might have noticed that you are eating a lot of carbs and fats, and probably not much protein.
  • So your next step is to consume more protein. Studies have shown that an optimal protein intake can range from 0.8-1.0g per pound of bodyweight (depending on your goals). 
  • For simplicity purposes, aim to consume the amount of your goal bodyweight for your protein intake. So if my goal weight is 105 lb. my protein intake should be 105g.

Tracking is a necessity for the kind of results you want. Technically you CAN make progress without tracking. But you are at risk of not falling into a calorie deficit - which is the only way to lose body fat. Tracking allows for accuracy so you can achieve your goals much quicker.  

Don't worry you don't have to track FOREVER! After months of tracking, you will be able to eat more intuitively/estimate your way to achieve your goals or maintain your results.

Month 2: Time to get Moving! Keep aiming for your macro targets, and don’t sweat it if you go over from time to time. 

  • I always aim to be within 10grams of each macronutrient. 

  • If you have REALLY blown it... Just ensure you hit your protein and calories. 

  • Let it go and start fresh the next day

Now let's get moving.

Here is what you need to know: it literally all works! Check out my YouTube channel for a variety of exercise demos and ideas to try!

Or… you can grab something for free online!

Just make sure you try to prioritize the compound movements - squats, deadlifts, bench, overhead press and chin-ups. Ensure you focus on increasing strength overtime.

The “perfect training program” does not exist. Find something you can stick to.

If you don’t have the money or the confidence to workout at a gym, don't stress! There's SO much you can do at home with minimal equipment.

UPPER BODY 2-3 days a week, TRY the following:

Perform a handful of these exercises for 2-4 sets of each and take 30-120s rest between each set.

I'm also a sucker for mini bands! I have several options available that can help work up a good sweat.

LOWER BODY 2-3 days a week, TRY the following:

Perform a handful of these exercises for 2-4 sets of each and take 30-120s rest between each set.

Months 3+ Keep Going!

Staying consistent and patient are probably the two most important words when it comes to progress. If you aren't consistent or patient, how can you expect to achieve your results? This can be the most challenging part of your journey. 

If you kind of track five days then let loose on the weekends, don’t complain about not making progress.

Sure, you can go out for drinks and still drop fat, but be smart about it.

Be honest with yourself. Why are you doing this? Remind yourself everyday why you are doing this. On the days you fall off the wagon, learn to forgive yourself, mov on and start fresh. 

Now get going.

FitnessKrysten NovakComment