The Autumn Starter Kit

Autumn's Starter Kit
Workouts, Recipes, Fitness Hacks,

Tips, And More.
by autumn calabrese
TABLE OF
contents
MEET YOUR SUPER TRAINER...................................3
FOLLOW AUTUMN ON SOCIAL MEDIA .......................4
WELCOME TO MY WORLD ......................................5
THE WORKOUTS...................................................6
THE RECIPES......................................................11
TIPS, TRICKS, HACKS AND MORE...........................19
HOW TO LOSE WEIGHT LIKE CRAZY, EVEN IF YOU

HAVE A CRAZY LIFE............................................43
FINAL MUSINGS..................................................46
Meet Your Super
Trainer
Autumn Calabrese was a Midwestern girl who went from living paycheck to paycheck working as a
personal trainer, to becoming a fitness and nutrition mogul, and the most viewed “Super Trainer”
on the Beachbody On Demand platform with over 140 MILLION views.
Autumn’s first programs for Beachbody were 21 Day Fix® and the follow-up 21 Day Fix Extreme®.
She revolutionized the Beachbody fitness model with her simple approach to portion control.
On her journey to help people lead healthy and fulfilling lives, Autumn co-created a functional
body-sculpting program, The Master’s Hammer and Chisel®, where she collaborated with
bodybuilder Sagi Kalev. Soon after, she created the cardio dance program, Country Heat®.
Based on the nutrition success of 21 Day Fix, Autumn created her wildly successful cookbook,
FIXATE™. FIXATE™ has sold over 500,000 copies and led to her own cooking show by the same
name. It’s a healthy cooking series by Autumn and her chef brother, Bobby Calabrese that features
simple, delicious recipes, all perfectly portion-controlled – streaming only on Beachbody On
Demand. Other programs include 80 Day Obsession, and the upcoming 9 Week Control Freak, due in
December 2020.
www.autumncalabrese.com Page 03
Follow Autumn On Her Favorite Platforms
The best way to stay in touch with me is on social media. I share tons of goodies there, as well
as announcements and behind-the-scenes look at my work, motherhood, and personal life.
Let’s Do Life podcast now streaming!
@ AutumnCalabrese
@ AutumnCalabreseFitness
Welcome To My World!
Thank you for subscribing to The Autumn Starter Kit.
A few weeks ago, I sent an email out asking what you wanted to see more of. Lots of you responded
with workouts, recipes, tips, etc. So I wanted to take some time and compile some of my favorite
things into ONE place.
In this Starter Kit, you will find several short workouts that are extremely effective! They can be
done on their own or added as a finisher to your current routine. Following that, you will find two
breakfast recipes, two lunch recipes, and two dinner recipes. Have fun trying these out and
experimenting with new flavors. All recipes are easy to make and a great way for you to familiarize
yourself with my style of nutrition :)
Part three of this Starter Kit is a compilation of my best tips, tricks, and hacks that can be applied
to different aspects of your life. Do them! They work! Don't just read them, but actually apply
them to your life. I have taken the time to write them because they are all things that I do in my
every day life that make a huge difference. So join me, and add them to your life as well.
Alright team, well have fun going through this Starter Kit and feel free to share with me on social
media, your favorite part of this kit. Just tag me @AutumnCalabrese and use the hashtag #TeamAC
and your post may be the one I share on my page!
Thank you for being here!
Your Partner In Health,

Autumn.
p.s. There are a few links in this Starter Kit. If for some reason they don't open up on your phone,
make sure to view this PDF on your computer and it should work then!
My Favorite "Add On"
Workouts
I get so many requests for FUN, QUICK workouts that can be done with little to no equipment.
This is it guys! I have picked 5 EFFECTIVE workouts that can be "added on" to your current routine to torch
some calories.
Let’s get to it!
Total Body Workout
7 moves in each round.
Repeat for a total of 3 rounds.
1. Surrender
2. Inchworm
3. Down Down Up Up
4. Forearm Hip Drop
5. Sidearm Balance
6. Pushup
7. Burpee
Watch video below for move breakdown
5 Minute Workout For Sexy Shoulders
7 moves, done for 5 minutes. Here's the breakdown:
1. Military Press
2. Front Raise
3. Upright Row
4. Lateral Press
5. Half Moons
6. Side Raise
7. Post Delt Fly
Watch video below for move breakdown
7 Minute Bigger Booty Workout
7 moves in each round.
Repeat for a total of 3 rounds.
1. One Legged Plié Slide

2. Back Slide Lunge with Kettlebell
3. Heel Drop Adductor Lift
4. Kettlebell Squat
5. Shoot the Duck
6. Side Lunge Squat
7. Glute Bridge
Watch video below for move breakdown and equipment substitutions
3 Minute Intense CORE Workout
5 moves, 10 reps each.
1. Spiderman
2. Knee Drivers
3. Dolphin
4. Teaser
5. Single Leg Stretch
Watch video below to follow along with me
Total Body FAT BURNING CARDIO Workout
7 total body cardio moves to get your heart rate pumping!
1. Burpee with Front Back Jump

2. Tri-Level Lunge
3. Cheer Jacks
4. Push Pikes
5. 24-8
6. Sideways Angel
7. Shuffle Switch Lunge
Watch video below to follow along with me
BREAKFAST, LUNCH,
AND DINNER RECIPES
I love to eat! While I enjoy spending time in the kitchen when I can, the reality is, like many of you, I’m super
busy most of the time. As a working mom, time is not a luxury that I have and so most of my meals are super
quick and take under 30 minutes to make. I keep things as simple as I can day to day which results in simple,
nourishing food that fuels my body so I can keep up with my hectic schedule.
VEGETABLE EGG CUPS
SERVES: 6 (2 EACH)
PREP TIME: 15 MINUTES
COOKING TIME: 20 MINUTES
CONTAINER EQUIVALENTS (PER SERVING): 1 RED
Ingredients Directions
Nonstick cooking spray 1. Heat oven to 375°F
2. Lightly coat a twelve-cup muffin tin with spray.

12 large eggs
3. Place eggs in a large bowl; whisk to blend. Season with
Sea salt (or Himalayan salt) and ground black

salt and pepper if desired.
pepper- to taste * optional 4. Add mushrooms, bell pepper, and green onions; mix
well.
1 cup chopped mushrooms
5. Evenly pour egg mixture into muffin cups.
1 medium bell pepper- finely chopped 6. Bake for 15 to 20 minutes, or until toothpick inserted
into the center of cups comes out clean.

2 green onions- thinly sliced
7. Top each egg cup with 1 TBS homemade salsa.

12 TBS homemade salsa (pico de gallo style
with NO added sugar!)
AUTUMN’S GLUTEN FREE
BREAKFAST WAFFLE
CONTAINER EQUIVALENTS (PER SERVING): 1/2 RED & 1/2 BLUE
Ingredients Directions
1/4 cup coconut flour 1. In a large mixing bowl combine all ingredients with a
hand mixer. If you don’t have one a fork will do, be sure to
1/4 teaspoon baking soda
mix well.
1 Tablespoon apple pie spice

2. Heat waffle iron, I always spray mine with a tiny bit of
3/4 cup egg whites coconut oil to help prevent sticking.
3. Drop waffle batter into center of iron, fill about 3/4 of

1/2 cup almond/coconut milk
the area.
1 teaspoon vanilla extract 4. Waffle is ready when it easily separates from the iron.
About 3-5 min.
You can have fun with this by adding fruit toppings. We
love bananas, blueberries or strawberries. I usually sauté
them for a few min to get them warm, soft and bring out
more of the sweetness.
VEGETARIAN
LETTUCE
WRAPS
INGREDIENTS
For the filling:
1/2 medium red bell pepper, cubed
1/2 medium yellow bell pepper, cubed
1/2 red onion diced
15 oz can of organic black beans rinsed & DIRECTIONS

drained 1. Mix all filling ingredients together in a medium
bowl and allow to marinate in the fridge for at least 2
2 cloves garlic minced
hours but overnight if possible.
1 Tablespoon fresh cilantro chopped
2. Combine all yogurt sauce ingredients into a bowl
1 teaspoon chili powder and mix well.
3/4 teaspoon cumin
3. Use Bibb lettuce as wrap, spoon in 2 tablespoons
Juice from 1 lime of the filling and drizzle with yogurt topping.
1/4 teaspoon sea salt
1/4 teaspoon black pepper
For the yogurt sauce:
1 cup plain Greek yogurt
The juice from 1/2 of a lime
1 teaspoon fresh cilantro chopped
Dash of sea salt
Dash of black pepper
Dash of chili powder
Dash of paprika
Zest from 1/2 of a lime
TURKEY & DIRECTIONS
SPINACH 1. Lay piece of turkey flat on cutting board.
ROLL UPS 2. Put 3-4 spinach leaves on top of turkey

(depending on size of leaves and desired
amount of spinach).
INGREDIENTS 3. Lay a thinly sliced piece of Muenster

Cheese on top of the spinach.
Fresh deli sliced turkey – low sodium 4. Roll and slice in half.
Fresh spinach leaves
Enjoy!
Muenster Cheese
Toothpicks *
Dipping sauce **Optional
CAJUN SALMON SKEWERS
INGREDIENTS
3. Take 2 wooden skewers, 4 pieces salmon
2 [4 oz] wild-caught sockeye salmon
and 4 lemon slices and alternate salmon
fillets, boneless * skin on or off,
and lemon slices onto the skewer.
depending on your preference- I left the
skin on
4. Repeat step 3 with remaining salmon +
1 1/2 teaspoons cajun or creole
lemon slices.
seasonings
1/2 teaspoon black pepper
5. Squeeze juice of second lemon equally
1/2 teaspoon garlic powder
over the skewers.
2 lemons
1/4 cup Italian parsley, minced
6. Drizzle 1 teaspoon of XVOO on each
2 teaspoons extra virgin olive oil
skewer and season equally with cajun
1/8 teaspoon Himalayan salt
seasoning, black pepper, garlic powder,
pinch of cayenne pepper *Optional
parsley, salt and cayenne.
DIRECTIONS 7. Place skewers on baking rack (or directly

on foil) and bake for 6-8 minutes on each
1. Preheat oven to 350°F + soak wooden side. You can also throw on a BBQ and
skewers in warm water for about 10-15 cook for 3 minutes on each side.
minutes.
Note: I made this into a complete meal by adding
2. Slice salmon filets into 8 equal pieces, some wild black rice & roasted green beans
and slice 1 lemon into thin 1/8 inch rings. w/almonds.
Container Equivalents for the entire meal are: 1 Red /
1 Yellow / 1 Green + 1/2 blue
QUINOA TOFU STIR FRY
SERVINGS: 2
INGREDIENTS
5. Bake tofu for three to four 10 minute
1 Block firm tofu
increments– depending on your preferred
1 1/4 cup carrots (about 3 medium
outcome, I like mine on the firmer side so I
carrots)- cubed
baked these for about 35 minutes. Stir on
1 1/4 cup snap peas- sliced
sheet between each round, helping them
2 Stalks Green onion- diced
to not stick to pan.
Garlic-3-4 cloves- diced
1 cup quinoa- cooked
6. While tofu is baking you can cook your
2 teaspoons coconut oil
quinoa on stove and prepare your veggies
Peanuts- 28 whole *optional
7. Slice carrots and peas and lightly steam

in a pan on stove with diced garlic (approx.
DIRECTIONS
5-8 minutes). Don’t overcook… leave those
1. Set oven to 350 F. veggies with a little crunch!
2. Drain tofu and set on absorbent towel to 8. When all ingredients are cooked and
get rid of excess water. ready to go, combine them all in a bowl
and top with fresh green onion and hot
3. Cut tofu into cubes and place on non- sauce!
stick cooking sheet and drizzle coconut oil
evenly over cubes. Enjoy!
4. Optional to add any seasonings– ginger

(powder), garlic (fresh or powder) etc. The recipe equivalents are 1 red, 1 yellow, 1 green, 1
blue, 1 tsp | per serving
TIPS, TRICKS, HACKS,
AND MORE
Like I said in the introduction, here you will find some of my best tips, tricks, and hacks that can be applied to
different aspects of your life. Do them! They work! Don't just read them, but actually apply them to your life.
I have taken the time to write them because they are all things that I do in my every day life that make a huge
difference. So join me, and add them to your life as well.
5 T IPS T O DET O X
YOUR MIND &
S PIRI T
5 Tips to Detox Your Mind & Spirit
Cleansing, decluttering and detoxing are generally reserved for the tangibles in our
lives. Our homes, our clothes, our garages, our offices and even our bodies are all things
we regularly – or at least occasionally – cleanse.
Unfortunately, we rarely think about our minds or spirits, unaware of how cluttered they
can become and how that clutter impacts so many aspects of our lives and our overall
well-being.
Think about all the garbage, spiritual junk food, and brain clutter that we encounter
daily from TV, social media, negative co-workers or family members, old habits of
unhealthy self-talk, and more. When we purge our mind and spirit of all of this
unnecessary junk we’re able to refocus and bring new clarity of purpose to our goals and
desires. At the same time, we’re also able to find a higher level of peace, calm, and
general happiness and health.
Below are my five favorite ways to detox my mind and spirit and refocus my energy:
1.) Serve yourself by serving others. This may seem counterintuitive, but you would be
surprised at how quickly you start to feel better about yourself and more positive about
life when you’re being helpful to someone else. When you extend kindness your body
actually releases serotonin, which is a positive endorphin that helps lift your mood.
2.) Develop a daily meditation practice. I know what you’re thinking. Your day is
already so busy. How can you possibly fit something like meditation in? Or maybe, that’s
just not for me! Meditation is for everyone and it doesn’t have to be time consuming to
work. It can literally be as simple as 2-5 minutes of quiet time to simply sit and focus on
nothing more than breathing. It could also be taking 5 minutes to journal and just brain
dump whatever is on your mind. If you’d like to consider developing a more intentional
meditation practice, I personally enjoyed May Cause Miracles by Gabby Bernstein.
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3.) Practice Joy and Gratitude. We live in a world that can get really heavy, making it
difficult to experience joy in every day circumstances. Having a happy life has to be a
daily choice. So make a practice of identifying things in your day to feel grateful and
joyful for. Create a mental list, write them down in a journal, or put notes in your phone.
You might even consider a gratitude partner. Check in with your friend daily via phone,
text or email – whatever you agree on – and share your lists of joyful moments and what
you’re grateful for.
4.) Detox from the media for a day. It may not be possible to do a complete media
detox, but you can absolutely take a hiatus from social media and/or TV. Maybe you
limit your time to 30 minutes a day, maybe you take 24 hours off completely or maybe
you need a bigger detox and you put it on hold for the weekend. Consider how much
time you're spending in the media, how it’s making you feel and how long you can take a
step back. You might be surprised to find that 24 hours turns into a whole weekend with
ease.
5.) Get Outside. Research has proven over and over that time spent in the woods and
blue spaces (near oceans, lakes, rivers, streams) has a positive effect on our overall
health and well-being. Plants and nature in general, have an undeniable ability to lift
the spirit as does the natural vitamin D boost we get from time in the sun. Sunlight
triggers the release of serotonin and endorphins that not only lift our moods, but also
calm our minds.
It’s easy to say, but life is not determined by what happens to us. It’s determined by our
overall attitude. With that in mind, it pays to take a little time to cleanse and detox the
mind and spirit and refocus our attitude and energy as we head into the fall and winter
months.
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EAT TH ES E
FOODS F O R
CLEAR S K IN
Eat These Foods For Clear Skin
No one wants to deal with acne, at any age, but especially not as an adult. There are a lot
of reasons you can have acne past your teens, including a poor diet. To improve the
texture and tone of your skin eat more of the foods we’ve listed below!
KALE & SPINACH: These leafy greens are high in Vitamin C and Vitamin A, which is
needed for proper skin health. They’re even good to use on your skin, particularly kale!
Some spas offer kale facials to combat aging and brighten the skin.
TURMERIC: Turmeric is a spice that contains a strong anti-inflammatory, is an

antioxidant and a natural antiseptic. You can apply it on your skin topically as a paste or
drink it in a cup of hot water as a tea.
WILD CAUGHT ALASKAN SALMON: The Omega-3 in salmon helps calm down
inflammation and the Vitamin D is great for skin cell growth and repair.
EGGS: These are another food that is good for your skin internally and externally. The
high protein helps repair tissue and firm skin. When applied to your face in a mask, egg
yolks add hydration, while egg whites help tighten your pores.
BROCCOLI: The vitamin B, E, and beta carotene in broccoli help you get a youthful
glow. The glucoraphanin helps regenerate your skin and the omega 3 fatty acids are
anti-inflammatories.
TOMATO: The lycopene in a tomato is an antioxidant that fights free radicals in your
body. They also have pore shrinking capabilities that reduce your chance for acne.
DARK CHOCOLATE: This yummy treat reduces stress hormones and encourages a
natural glow. It also helps your skin stay hydrated and is high in antioxidants.
BEACHBODY COLLAGEN: It supports firmness and elasticity in your skin! The collagen
properties are also good for your hair and nails!
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You can use the same collagen that I do by clicking here.
If you're in the UK, you can order it HERE.
Other foods known to be good for clear skin include:

Blueberries
Blackberries
Sweet Potatoes
Red Wine
Cranberries
Pumpkin seeds
Avocado
Goji berries
Mackerel
Chia Seeds
Green Tea
Kombucha
Brazil nuts
Tuna
Lemons
Extra virgin olive oil
Halibut
Sunflower seeds
Changing your diet will help your skin brighten from the inside out. Eat more of the
above and less of foods with refined flour, sugar, and dairy.
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JOURNALING F O R
GOAL S ET T ING
Journaling For Goal Setting
The secret formula to health and happiness is already within all of us. Self discovery is
an important aspect of creating the life you want to live. We all have goals, but we can’t
achieve them without being a little introspective. Take the time to record your
emotions, patterns, and thoughts honestly by daily journaling.
It will help you unlock your personal secret sauce to success and help you become
accountable. If you’ve never tried this before, don’t worry, we’re sharing how and why
you should give it a try!
What Type of Goals

Journaling for goal setting won’t be effective if they aren’t SMART Goals. SMART stands
for: Specific, Measurable, Achievable, Realistic, and Time frame. Be clear and Specific on
what the goal is, have something you can Measure your progress with or against, make
sure the goal is actually Achievable and Realistic for where you are in life, and set
a Time frame to create urgency and keep you on track!
It’s often suggested to have different sections in your journal entries for different goals.
Some people even get different journals for their different types of goals, like one just
for weight loss goals. A prime example would be the Ultimate Portion Fix Daily Logbook
Journal. It lets you track your food, workouts, water intake, sleep, energy, mood, what
you’re proud of, what you want to keep working on, things you learned for the day, and
more!
Train Your Mindset

Daily journaling is essential to work through personal issues, reveal your subconscious
thoughts and your motivations. You can get a lot of clarity by reflecting on your past.
Once you know all of these things, you can turn your goals into reality by training your
mindset. Do you constantly mention a friend that drains your energy? Is there a certain
food you eat that makes you feel sluggish after? What have you written about that
excites you? What triggered negative journal entries? Are you repeatedly skipping a
27
group fitness class because of one excuse or another? You can redirect certain behaviors
once you plainly see your patterns. Course correct your mindset!
How To Get Started

Set a commitment to write something every day
Start off writing for 5 minutes a day and gradually build up to 20 minutes
Try writing when you first wake up in the morning and are fresh or right before bed
when you can look back at your day
Decide if you want to physically write or if it would be more convenient to type
Try different forms until you find one that suits you:
*** Free writing: Writing out everything that comes to mind without
stopping or editing your work. No self judgement allowed!
*** Write one sentence every day
*** Rapid logging with a bullet journal ( an organized journaling
system)
After you’ve gotten a few journal entries done, start reviewing them regularly to see
what works and what doesn’t work in your progress towards your goals
The most important thing is not to censor yourself!
Let me know how your daily journaling is going by tagging me @AutumnCalabrese and
#TeamAC on social media!
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5 F OO DS T O
B OO S T YO UR
WORK O UT
RES ULT S
5 Foods To Boost Your Workout Result
What if I told you that you could actually eat to get fit? Has your day just been made?
This mind-blowing statement is true in a sense. When you conquer a tough workout,
your body is craving nourishment so it can feed its muscles.
Eating (the right foods) after a strength workout will boost your metabolism. Eating the
appropriate foods before a workout will increase performance in the gym while eating
post-workout is necessary for building calorie-burning muscle throughout the day.
Here are five common easy to make foods you can consume on a daily basis when you are
training to get strong.
1.) Black Coffee. Go ahead and pour yourself a cup of black coffee before hitting the
gym. Avoid coffee drinks loaded with sugar and milks. Those are high in calories, and fat
and will weigh you down. Coffee has been known to increase athletic performance. Plus,
you’ll feel happier and more alert, thus extending your workout. But avoid the
temptation to skip a meal and only drink coffee before a workout. Your body needs fuel
as well, which brings me to some great power foods.
2.) Brown Rice and Eggs. Post-workout meals should include a protein like chicken or
eggs. Your body uses protein to build and repair muscles after a hard lift. Your body also
needs carbs to restore glycogen. Brown rice, with black beans, and a protein like eggs or
chicken, is the perfect meal after a workout session.
3.) Oatmeal. Oatmeal is considered a superfood, and for a good reason. This ideal
carbohydrate-rich food is full of fiber, low in fat, and slow-digesting, so you can go for
longer periods of time without needing to eat again. Oats are great before a workout
combined with fruit and nut butter. Oats can be eaten in many different ways, with
many different foods, so you’ll never get bored. Try a cup of oatmeal in the morning
with cinnamon and chia seeds. You can also add a tablespoon of natural plant-based
protein powder.
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4.) Bananas. A banana is good after a workout to replenish glycogen stores. A great go-
to snack when I’m feeling depleted after a workout is a banana with a protein source
like Beachbody Chocolate Recover shake or 2 hard-boiled eggs. A filling and refreshing
snack, bananas are easily-digestible and packed with carbs, potassium, and the natural
sugar your body lost during a workout. One of the best things about this snack is that
you can eat it on the go.
5.) Beachbody Performance Recover: Help combat exercise-induced muscle soreness

and jump-start recovery so you can hit every workout with strength and intensity. Take
Recover after every workout to help combat exercise-induced muscle soreness, speed
muscle recovery, support muscle growth, and restore your strength.* Get it HERE.
Quick Recipe to Boost Workout Results: Roast or steam a cup of sweet potatoes. Mix
with steamed veggies like broccoli, asparagus, brussels sprouts, bell peppers, and
carrots, in olive oil, with pepper and garlic for the perfect post-workout bite.
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5 T IPS F O R
FAS TER WEIGH T
LOS S
5 Tips For Faster Weight Loss
You might be waiting for me to hit you with a magic food or special fitness tip that will
“speed up fat loss”, but these 5 tips require hard work & dedication.
Tip 1: Stay Consistent. The best way to speed up your fat loss is to stay consistent with
your healthy eating, workouts, sleep & self-care. The more consistent you are, the
faster the results will come.
Tip 2: Up The Intensity Of Your Workouts. If you’ve been doing the same workout
for months it’s time to up the intensity or change it up completely. If you normally do
steady state cardio try doing HIIT training (high intensity interval training. It’s been
proven to burn more calories in shorter time).
Tip 3: Add Weights To Your Routine. Weight training has a plethora of health
benefits. It builds lean muscle, helps strengthen your bones, and depending on how you
use them can improve your cardiovascular strength & endurance. Cardio strength
training is one of my favorite forms of training. Lean muscle takes up less room in your
body. While you’re burning calories & fat and building muscle, you’ll also be taking off
the inches.
Tip 4: Sleep! It’s so important to weight loss in general. There are a few reasons for
this. One is, when you workout during the day you break your muscles down, when you
sleep is when they repair & recover. If you’re not getting enough sleep you’re not
allowing your body to recover properly. Second, when you’re tired your body craves
sugar, it’s looking for an immediate energy source. That’s why when you’re tired you
have stronger sugar cravings. If you give in to them burning fat is going to be hard to
do.
Tip 5: Give up the white stuff & processed stuff. Leave white flour, white sugar, and
processed foods alone! Your body doesn’t know what to do with them, so it tends to hold
onto it and store it as fat. Get back to eating unprocessed whole foods. Go for fruits,
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veggies, nuts, legumes, lean proteins and healthy carbs (like brown rice, potatoes,
quinoa and oats).
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5 T IPS F O R PICK Y
EATERS
5 Tips for Picky Eaters
As parents, we always want to do what is best for our children. That’s easier said than
done though, especially when it comes to food. Having a picky eater can be one of the
most frustrating experiences for both parents and children. The good news is there are
ways to make it a little easier and relieve the pressure.
1. Don’t keep junk food or food that you DON’T want your child to eat in the
house: You might not think this is a big deal, but it is. If you are trying to get your
child/children to eat healthy the last thing you want them looking at is a pantry full of
food that you don’t want them to eat. Out of sight, out of mind. So, lets remove the
cookies, the chips, the crackers, the processed food, the desserts from the house. I’m not
saying forever, but I am saying until your child and the rest of the family is eating a well
balanced “diet.” I use the word diet for lack of a better word. This is all about a healthy
lifestyle, not a diet.
2. Lead by example: Our kids are always watching us. Even when we think they
aren’t….they are. So, if you want them to eat healthy, you need to eat healthy. They
might not jump on board right away, but eventually they will. They want to do what
mom and dad are doing, so set a good example.
3. Make it a positive experience not a negative experience: When trying to get your

child to try a new fruit or vegetable or chicken or whatever it might be. Don’t threaten
them with things like “You can’t leave the table until you eat your veggies” or “No
TV for you tonight if you don’t try this” Take the positive approach of “You can have 10
extra minutes of TV time tonight if you try your spinach” or “You can stay up a little
later tonight” I’m not huge on bribing kids but sometimes a parent has to do what a
parent has to do. JUST DON’T BRIBE WITH DESSERT!!!! Thats a big no no, it goes
against what you are trying to accomplish, which is getting your child to eat healthier
food.
4. Let your kid be the boss: That’s right, let them tell YOU what they want to try. Take
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your kids grocery shopping with you, let them pick out one fruit and/or one vegetable
that looks interesting to them. This way they area already more likely to at least give it a
taste because they picked it out.
5. Get them in the kitchen cooking with you: Cooking in the kitchen with mom and
dad gives kids a sense of pride. They feel like they got to help make something and they
are excited to try their new creation. The more fun and exciting you make food, the more
likely they are to try it.
There are a few other tips and tricks that you can try in addition to these basic ones. I
think it’s really important to explain to kids the benefits of eating foods that are good
for them and on the other side of that coin is explain what happens when they eat foods
that are bad for them. This gets a bit tricky as you want to tread very lightly when
talking about a child’s weight. When I explain things to my 11 year old son, Dominic, I
say things like:
“Eating your veggies makes you stronger, they help you run faster, protein gives you strong
muscles, eating sugar and junk food will slow you down when you are skateboarding and
make it harder for you to perform tricks because your body won’t have enough fuel to do
them.”
It’s important to always keep it positive with our kids. They are our future and we want
it to be a positive one, we want them to have a positive relationship with food. I’ve also
let Dominic watch some documentaries on food with me. We’ve watched Super Size
Me, Fat, Sick and Nearly Dead and Fed Up.
Lastly you can find recipes that allow you to “hide” veggies in things like sauces and
soups, add them to smoothies or try making popsicles and ice-cream out of fruit.
No matter what remember to have patience with your kids and with yourself.
37
HOW T O
PREPARE F O R A
S PECI AL EVENT
How To Prepare for a Special Event
Here are some of my best tips on ‘How to Prepare for a Special Event’. All things that I
myself do when I have an event coming up.
1.) Cut out the processed foods. Stick to lean proteins, vegetables, fruits and healthy
carbohydrates.
2.) Cut out the alcohol. Not only do the calories add up quick but we don’t make the
best food choices after having a cocktail or two.
3.) Don’t eat carbohydrates after 4 pm. Carbohydrates take longer for the body to
process, they can also store as fat if you don’t burn them off. So it’s best to be finished
with them while you still have a few hours of moving about before you go to bed.
4.) Water water water. It’s important to stay hydrated. Water helps flush your system.
Also, your body can’t tell the difference between hunger and thirst so sometimes you
will eat thinking you are hungry when really all you need is a big glass of H2O.
5.) Watch out for those sugary coffee drinks. Lattes and frappacinos are loaded with
sugar and calories. If you need a caffeine boost go for black coffee, coffee with 1 packet
of organic raw sugar or my favorite, an Americano (espresso & water).
6.) Eat 5-6 small meals a day. Eating small meals every 2-3 hours keeps your
metabolism working hard and it keeps you from pigging out and storing extra calories as
fat.
7.) Don’t skip breakfast! This is so important. You’ve already gone 7-12 hours without
eating (depending on when your last meal of the day is and how many hours you sleep)
it’s important to break the fast (breakfast) and give your body some fuel otherwise your
metabolism will start to slow down and when you do eat you will probably over eat
because you waited so long.
39
8.) Get moving. Get in at least 30 minutes of exercise at least 5 days a week. Not sure
where to start? Try 21 Day Fix or 21 Day Fix Extreme (depending on just how hard you
want to work and if you are a beginner or not) Simple Fitness. Simple nutrition. Fast
results.
40
MY PUMPK IN
S PICE CO F F EE
RECIPE
My Pumpkin Spice Coffee recipe
It’s that time of year where everyone gets excited for all things pumpkin, especially
those pumpkin coffee drinks (can anyone say Starbuck’s Pumpkin Spice Latte?!) and
although they are delicious they are usually not that great for you.
Here’s what I do instead…
Pumpkin Spice Coffee at home:

1 cup of coffee
1/4 tsp vanilla extract
3 dashes of pumpkin pie spice
1 tablespoon unsweetened almond/coconut milk
1 tsp of organic raw sugar.
Blend it all up and enjoy!
Cheers!
42
HOW T O LO S E
WEIGHT LIK E CRAZY,
EVEN I F YO U H AVE A
CRAZY LIF E
How To Lose Weight Like Crazy, Even If
You Have A Crazy Life
I’m a Midwest girl, a single working mom
who really had no business being in the
business of health and fitness. But I found
my passion in helping people achieve their
weight-loss and health goals. I turned
myself into a mini mega-mogul of nutrition
and fitness with two of Beachbody’s most
successful programs ever: 21 Day
Fix and The Ultimate Portion Fix.
I’ve led a crazy life and it’s still crazy—

probably a lot like yours. I’ve faced
tremendous hardships and disappointments
that have deflated my self-confidence. But
I’ve found a way to turn “failures” into
“redirections” that have transformed my
life. And you can do it, too!
Over the past five years, I’ve helped hundreds of thousands of people finally get
control of food and lose 10, 20, 30, even more than 100 pounds with my
breakthrough weight-loss programs. And, now I’m going to do the same for you!
Imagine enjoying your favorite CARBS, WINE AND COCKTAILS, AND EVEN
CHOCOLATE CAKE and still melt fat to build the lean, fit, healthy body you’ve
always wanted!
Here’s my proposition: Give me just 30 days of your time, trust my process, GO ALL IN,
and see what happens to your body. If you’ve ever struggled to lose weight before, I
know why, and I have the solution.
44
Lose Weight Like Crazy is NOT a DIET. There’s Zero Deprivation. It works by
automatically controlling your portion sizes, eliminating those unhealthy, sugary
processed foods that trigger cravings, and filling you up on a proven ratio of healthy
whole foods. It’s simple. It’s backed by science. And it works. Here’s what YOU can
expect while you lose weight like crazy:
You won’t count calories!
You won’t feel hungry or deprived!
You can enjoy dessert!
You can have a cocktail with your friends!
You can speed up your results by adding fast, fun exercise routines that you’ll
love! (free lifetime access to my 2 new workout videos included with the book!)
You can maintain your new body and feel amazing—for life!
I can’t even begin to tell you how excited and proud I am to bring this to the world. It
was a labor of love for sure!It took a lot of looking deep to bring my own hard life
lessons to this book.
This book is so much more than just a nutrition plan. I’m sharing some of my hardest
life experiences & the lessons that came from them, along with my nutrition program,
Portion Fix, that has helped hundreds of thousands of people lose weight and keep it off,
plus 23 new Fix approved recipes & 2 brand new 30 minute workouts that you can do
anywhere
This book is so much more than just weight loss, so I hope it makes it into the hands of
each and every person that needs it.
You can get your own copy here.
45
Final Musings
Thank you for checking out this Starter Kit.
I truly hope that it helps you in someway.
From here on out, I will be sending you weekly emails to keep inspiring you as you
continue on your journey to being your healthiest self. So the end of this Starter Kit
is not the end of us ;)
I will be chatting with you real soon!

Autumn

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Autumn's Starter Kit

Workouts, Recipes, Fitness Hacks,

MEET YOUR SUPER TRAINER...................................3

FOLLOW AUTUMN ON SOCIAL MEDIA .......................4

WELCOME TO MY WORLD ......................................5

TIPS, TRICKS, HACKS AND MORE...........................19

HOW TO LOSE WEIGHT LIKE CRAZY, EVEN IF YOU

Let’s Do Life podcast now streaming!

Thank you for subscribing to The Autumn Starter Kit.

Thank you for being here!

Your Partner In Health,

Let’s get to it!

Watch video below for move breakdown

Watch video below for move breakdown

1. One Legged Plié Slide

Watch video below for move breakdown and equipment substitutions

Watch video below to follow along with me

1. Burpee with Front Back Jump

Watch video below to follow along with me

2. Lightly coat a twelve-cup muffin tin with spray.

Sea salt (or Himalayan salt) and ground black

into the center of cups comes out clean.

7. Top each egg cup with 1 TBS homemade salsa.

with NO added sugar!)

1 Tablespoon apple pie spice

3/4 cup egg whites coconut oil to help prevent sticking.

3. Drop waffle batter into center of iron, fill about 3/4 of

About 3-5 min.

You can have fun with this by adding fruit toppings. We

love bananas, blueberries or strawberries. I usually sauté

more of the sweetness.

1/2 medium red bell pepper, cubed

1/2 medium yellow bell pepper, cubed

1/2 red onion diced

15 oz can of organic black beans rinsed & DIRECTIONS

1/4 teaspoon sea salt

1/4 teaspoon black pepper

For the yogurt sauce:

1 cup plain Greek yogurt

The juice from 1/2 of a lime

1 teaspoon fresh cilantro chopped

Dash of sea salt

Dash of black pepper

Dash of chili powder

Zest from 1/2 of a lime

ROLL UPS 2. Put 3-4 spinach leaves on top of turkey

INGREDIENTS 3. Lay a thinly sliced piece of Muenster

Dipping sauce **Optional

DIRECTIONS 7. Place skewers on baking rack (or directly

7. Slice carrots and peas and lightly steam

4. Optional to add any seasonings– ginger

TURMERIC: Turmeric is a spice that contains a strong anti-inflammatory, is an

If you're in the UK, you can order it HERE.

Other foods known to be good for clear skin include:

What Type of Goals

Train Your Mindset

How To Get Started

5.) Beachbody Performance Recover: Help combat exercise-induced muscle soreness

3. Make it a positive experience not a negative experience: When trying to get your

Here’s what I do instead…

Pumpkin Spice Coffee at home:

Blend it all up and enjoy!

I’ve led a crazy life and it’s still crazy—

You can get your own copy here.