Track Tone AND

WITH O
LIVIA OSTROM

E V E RY T H I N G YO U N E E D TO K N OW

TO G E T TO N E D A N D B U I L D A B O DY YO U LOV E .

www.oliviaostrom.com
Welcome! I’m so
glad you are here!
I know you may be feeling like you have
tried absolutely everything and you are
still not seeing the scale drop. You keep
trying the same thing over and over and
let's face it, it's still not working for you.

D O E S T H I S S O U N D FA M I L I A R ?

You feel lost when you walk into the gym, and you string together a
workout hoping the exercises you have chosen will be effective and give
you the results you are trying to achieve. You avoid the free weight area
because you feel like everyone is watching you, and you aren’t 100%
confident in your ability to perform the exercises properly.

Some days you are so frustrated by your lack of progress that you can’t
find the motivation to get to the gym. The frustration causes you to fall
off track so you skip your workouts for the rest of the week and tell
yourself that you will start again on Monday.

In the kitchen, you have no idea what foods you should be eating to
properly fuel your body. You are very unsure about when to eat, what to
eat, how much to eat, and what NOT to eat. When you take your
questions to Google, you get thousands of different answers, leaving you
even more confused.

I H E A R YO U .

1
You are feeling uncomfortable in your own skin, and every time
you walk by a mirror, you catch yourself picking your body apart.

How do I know this?! I know this because I went through this myself.

I’m Olivia Ostrom. I help women ditch the diets, end restrictions,
and finally find food freedom.

I WA N T WO M E N A L L OV E R T H E WO R L D T O C R E AT E A

LIFESTYLE WHERE THEY CAN lOSE WEIGHT WHILE

E N J O I N G T H E I R FAV O U R I T E F O O D S S O T H E Y C A N B E C O M E

T H E M O S T C O N F I D E N T V E R S I O N O F T H E M S E LV E S .

I have worked with hundreds of women who have tried a countless

number of restrictive diets - Atkins, weight watchers, keto, paleo,
low-carb, no-carb, 1200 calorie to name a few. The common trend is that
they lose a bit of weight, but then they gain it all back and then some.

Now, I am on a mission to show women that you do not have to restrict

yourself to lose weight. You can create a lifestyle where you can FINALLY
lose the weight and keep it off, in a healthy way. The best part is, you can
enjoy ALL of your favourite foods.

I see you and I completely understand what you are going through.

2
I have been there. I struggled with binge eating for as long as I can
remember. I would consistently restrict myself from the foods I love (ice
cream, candy, chocolate...), which would spiral me into a full out binge
followed by a lot of guilt. Then repeat. I was always searching for the next
best diet to try in hopes of solving my problem.

They. Never. Worked.

Some days I would restrict myself to
very few calories in hopes it would
compensate for my binge eating that
occurred last night, but the restriction
would cause me to binge again.

I honestly thought that binge

eating was something I would
struggle with for the rest of my
life. I would wake up thinking about
food and go to bed thinking about
food, this was normal to me.

Things changed when I was

introduced to counting macros.

Long story short, flexible dieting

saved me, it allowed me to see that
eating the foods I loved in moderation
was not going to hinder my progress.
I began to have control over my
binges until it eventually became
less frequent and finally stopped.

3
Through tracking macros, I learned that I could incorporate my favourite
foods without feeling guilty or ashamed for eating a couple slices of pizza
or having a donut. My life was no longer consumed by food and my body
obsession to lose weight and look skinny.

I want you to know:

You have the power to do the same. Just by taking the time to dive
into this guide shows me that you are ready to make a change, you are
already taking that next step. I am so freaking proud of you!

I am passionate about showing you that food is not the enemy, you don’t
need to cut calories or restrict yourself from yummy foods to see results.

I want you to picture going out with friends and knowing how to properly
fuel your body while enjoying yourself at the same time. You are no longer
afraid to order dessert or enjoy a glass of wine.

Think about what life would be like if you were able to stop stressing
about food on vacation because you are finally in control of what foods
you put in your body.

I want you to imagine going shopping and falling in love with all of the
clothes you are trying on, rather than thinking “this will look nice when I
lose 10 pounds.”

T H I S C O U L D B E YO U .

I created this guide so that you can begin to create a healthy sustainable
lifestyle and say bye to diets for good. Ultimately, I want you to fall in love
your body and yourself!
!
’ S G E T STARTED
4 LET
MACRONUTRIENTS
You might feel like you have a pretty good understanding about what
foods you should be eating to fuel your body properly, or maybe this is
something you are confused about, either way you are in the right place.

Introducing macronutrients will allow you to have balance when

nourishing your body, which is incredibly important to achieve
sustainable results.

WHAT ARE MACRONUTRIENTS?

Macronutrients are the building blocks for calories.

They maintain growth, metabolism, and other body
functions. Macros are broken down into three
categories: proteins, carbohydrates, and fats.

Protein: 4 Calories per 1 gram of protein

Protein is needed to repair muscles, tissues, and cells. It is also needed

for immune function, muscle growth, and preserving lean muscle mass.

Examples of protein sources: Chicken, beef, fish, tofu, greek yogurt,

egg whites.
Carbohydrates: 4 Calories per 1 gram of carbohydrate

Carbohydrates are needed to fuel and energize the body. All body tissues
use carbs for energy, which is necessary for the central nervous system,
kidneys, brain, and muscles to function properly.

Examples of carb sources: Rice, potatoes, sweet potatoes, quinoa, oats,

whole wheat pasta.

Fat: 9 Calories per 1 gram of fat

Fat is needed for growth and development, energy, absorbing vitamins,

providing cushions for organs, maintaining cell numbers, as well as
regulating hormones.

Examples of fat sources: Nuts, nut butter, avocado, olive oil, coconut oil.
 H OW TO C A LC U L AT E YO U R M AC RO S

Before calculating what macros your body needs,

we need to calculate your calorie intake.

S T E P 1 : C A LC U L AT I N G YO U R BA S A L M E TA B O L I C R AT E

Prior to calculating your macros, you will need to figure out your BMR.
Your BMR is the number of calories required to keep your body functioning
properly while you are at rest. This is life without movement or calories
burned from digestion.

How to calculate your BMR:

WOMEN:
BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

MEN:
BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years )

Example:
Kim is 25 years old, 130 pounds, and 5’8” (68 inches)

BMR = 655 + ( 4.35 x 130) + ( 4.7 x 68) - ( 4.7 x 25)

BMR = 655 + 565.5 + 319.6 - 117.5
BMR = 1422.6

It is important to know that this calculation does not account for muscle
mass which can significantly affect your BMR. The more muscle mass you
have, the more calories your body burns while it is resting.

8
S T E P 2 : C A L C U L A T I N G YO U R T O T A L D A I LY E N E R G Y

EXPENDITURE (TDEE)

Your TDEE includes how many calories your body burns both actively and
passively. Next, you will need to choose your activity level to determine
your TDEE. Your TDEE is the number of calories you need to maintain
your weight.

Activity level factor:

• 1.2: sedentary (little to no activity)

• 1.375: lightly active (Exercise 1-3 days per week)
• 1.55: moderately active (Exercise 3-5 days per week)
• 1.725: very active (Exercise 6-7 days per week)
• 1.9: extremely active (hard daily exercise and physical work)

BMR x ACTIVITY LEVEL = TDEE

Example:
Kim’s BMR: 1422.6, activity factor 1.55
as she is moderately active.

TDEE = BMR x ACTIVITY LEVEL

TDEE = 1422.6 x 1.55
TDEE = 2205
S T E P 3 : C A L C U L A T I N G YO U R D A I LY C A L O R I C I N T A K E

Now that you know your TDEE we are going to adjust

it depending on your goals.

LO S E FAT :
Decrease your TDEE by 250-400 calories.
(250-350 calories is recommended in most cases)

GAIN MUSCLE:
Increase your TDEE by 200-400 calories.

MAINTAIN:
Consume your TDEE.

Example:
Kim wants to lose weight so decides to decrease her TDEE by the
recommended calories of 300.

Caloric intake = TDEE - 300

Kim’s caloric intake = 1905 calories

I highly recommend taking the caloric increase or decrease slowly as this

gives your body time to adapt to the adjustments. An extreme adjustment
to your calories too quickly can affect your long-term progress.

When making adjustments I recommend being extremely consistent for

10-14 days consuming the allotted amount of calorie/macros before
making any changes. During these 2 weeks, it is very important that you
are consistent with hitting your nutritional goals, I can not stress this
enough!

If you are inconsistent with hitting your goals, don’t adjust the values, it is
important you see how your body is responding to the goals you have set
for yourself originally. Remember, this is not a diet, you are creating a new
sustainable lifestyle.
10
S T E P 4 : C A LC U L AT I N G YO U R C U S TO M I Z E D M AC RO S

Now that you have determined your overall calorie intake

it is time to figure out your macros!

Protein: 4 Calories per 1 gram of protein

First, we are going to figure out your protein intake.

To begin, you are going to multiply your body weight in pounds by a value
between 0.8 to 1.2g.

Here are my recommendations for choosing this value:

Sedentary - 0.8g
Moderately active - 1.0g
Very active - 1.2g

Body weight x (chosen value between 0.8 and 1.2g) = Protein in grams

Keep in mind, if your body fat mass is high you will want to use your lean
body mass rather than your body weight for this equation.

Now that we know your protein in grams we are going to figure out your
calorie intake from protein.

Protein in grams x 4 calories = Total protein in calories

Example:
Kim is 130 pounds
130 lbs x 1.0 = 130g of protein
130g x 4 calories = 520 calories

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Fat: 9 calories per 1 gram of fat

Next, we are going to determine your fat intake. You are going to multiply
your body weight in pounds by a value between 0.3g and 0.4g. If your main
goal is fat loss I recommend choosing 0.3g as your value for fat. If your
goal is to maintain or build muscle you can choose 0.3 or 0.4g. Never go
lower than 0.3 as fats are important for regulating your hormones. Again, if
your body fat mass is high you will want to use your lean body mass rather
than your body weight for this equation.

Body weight x (chosen value between 0.3 and 0.4) = Fat in grams

Now that we know your protein in grams we are going to figure out your
calorie intake from fat.

Fat in grams x 9 calories = Total fat in calories

Example:
130 lbs x 0.4 = 52g of fat
52g x 9 calories = 468 calories
Carbohydrates: 4 calories per 1 gram of carbs

Now that you have allocated calories to protein and fats, the remaining
calories are going to come from your carbohydrates. Here is how to
calculate your calories from carbohydrates:

Total calories - (protein in calories + fat in calories) = Calories from carbs

Once we know your carbohydrate goal in calories we need

to calculate it in grams.

Calories from carbs / 4 = Total grams of carbs

Example:
1905 calories - (520 + 468) = 917 calories from carbs
917 / 4 = 229g of carbs

UTR IENTS!
Y O U R MACRON
E
O U H AV
THERE Y

***Please note: These numbers are a great starting point, they will give you a
general guideline. However, they are not always going to be correct. There are
many factors that can affect these numbers such as your daily activity, your
metabolism, diet history, current nutrition, and how your body adapts to
different proteins/carbs/fats. I always recommend working with a coach if you
want the most accurate macros as all of these factors are taken into
consideration.

13
MACRO TIPS
You want to be within +/- 5 grams of each macronutrient on a daily
basis! Focus on hitting your macronutrient goals, not your calorie goal,
because your calories and macros might not add up. This is normal!

I always suggest tracking your food in the app MyFitnessPal

for 4-5 days before you begin this process to get an idea of where
you are at in terms of nutrition. Once you know your current
macros and calories you can make small adjustments to work
towards the macros you just set for yourself.

I recommend being consistent for 10-14 days before making ANY

adjustments to your macronutrients. You will also want to see
signs of progress before making adjustments. Progress can be seen by
comparing progress photos, measurements, the scale, how your
clothes fit, energy levels, increase in strength, etc. Please do not ONLY
rely on the scale. Don’t forget to take progress photos and
measurements before you start your program.

NUTRITION is very important. You can spend hours and hours in

the gym but if your nutrition is not looked after, you may never get
to see the results you are looking for.

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QUALITY OF FOOD

Rule of thumb 80/20.

The 80/20 rule refers to 80% of your daily calories is to come from
wholesome, healthy micronutrient dense food items. These are your core
food choices.

The other 20% refers to the food items that you eat when you want to
indulge a bit or when you are having a craving. Remember, any nutritional
approach that completely restricts food groups or certain foods you love is
not sustainable for long periods of time.

I recommend a balanced approach as it places you in control of the food

choices depending on your likes and dislikes.
GROCERY LIST IDEAS

Here is a list of some of the food sources that I recommend. You are not
limited to the things on this list, I encourage you to incorporate the foods
that you love on a day to day basis.

Protein Sources:

Chicken Carbohydrate Sources:

Extra lean ground beef
Extra lean ground turkey Potatoes
Fish Sweet potatoes
Cottage cheese Rice
Greek yogurt Quinoa
Eggs Couscous
Egg whites Oats :)
Rice cakes
Multigrain bread
Fat sources: Ezekiel bread
Fruits
Avocado Vegetables
Nuts Whole wheat bread
Hummus
Peanut butte
r
Extra virgin ol
ive oil
Coconut Oil
MEAL PLAN IDEAS

Day 1

Breakfast: Scrambled egg whites with peppers, onions, and mushrooms

with Ezekiel bread and avocado

Lunch: Zucchini noodles with marinara and sliced chicken breast

Snack: Greek yogurt, blueberries, strawberries, granola, and chia seeds

Dinner: Steak, peppers, broccoli, onions, and carrots stir fry

Snack: Apple with peanut butter

*Don’t forget to drink at least 2 L of water per day!

Day 2

Breakfast: Oats with protein powder and blueberries

Lunch: Taco salad - Ground turkey, romaine lettuce, tomato, black beans,
shredded cheddar cheese, and salsa

Snack: Rice cakes with peanut butter

Dinner: Salmon, rice, and asparagus

Snack: Protein shake and an apple

*Don’t forget to drink at least 2 L of water per day!

Let’s dive into the workouts!

WORKOUTS
You might walk into a gym feeling really unsure about how to string
together a workout so you head to the treadmill and opt-in for cardio
instead. When choosing exercises you usually stick to the machines, or
you go to an area where no one can see you because you don’t feel
confident in your ability to perform the exercises properly.

Time and time again, you are putting the hard work in but you
are seeing little to no results.

It’s time to change

things up, sister!

If you are looking to lose fat and

tone up then we need to make
weight training your primary focus,
with a sprinkle of cardio so you can
finally see some results.

If you are feeling nervous right now,

it’s okay. That is completely normal.

Let’s g e t
sta r t e d !
20
CARDIO RECOMMENDATION

Cardio is a great way to get into a caloric deficit. However, it is important

to implement the right amount of cardio depending on your goals to avoid
the risk of muscle breakdown. The right amount of cardio is going to be
determined by on how active you currently are:

SEDENTARY:
10-15 min walk every day outside or on a treadmill.

R E L A T I V E LY A C T I V E : This is going to depend on your primary goal.

Fat loss: 2-3 sessions per week of 20 minutes of running, biking, stairclimber,
walking on a treadmill at 8-10% incline, etc. You can also do 10 minute HIIT
sessions - 20 seconds sprints, 40 seconds resting.

Muscle gain: Depending on the cardio you are currently doing, slowly begin to
reduce cardio week by week until you are doing no cardio. Cardio is not
necessary, but you can incoperate it in minimal amounts if you choose to. Do
not over do it because excess cardio will break down your hard earned muscle!

Maintain: Continue your regular cardio routine with sessions no longer than 20
minutes. You do not need to do more than 2-3 cardio sessions per week. If you
are currently doing more cardio than suggested, slowly the amount of cardio
you are doing each week.
WA R M U P R E C O M M E N DAT I O N

Your warm-up should include a 5-7 minute cardio session to elevate heart
rate and get the blood flowing. After your cardio warm-up, utilize dynamic
stretching, focus your dynamic stretches depending on which muscle
groups you are working that day (upper body vs. lower body). Choose an
exercise that will stimulate the muscle that you will use on that day and
perform a few light warm-up sets to get the blood flowing to the joints and
muscles you'll be using.

Example leg day: body weight squats and lunges 2 sets x 10 reps

N OW YO U A R E R E A DY TO D I V E
INTO THE EXERCISES!

Complete one exercise for the suggest sets and reps

and then move onto the next exercise. These workouts
are not to be performed as a circuit. If you are unsure
how to perform the workout, type the hashtag into the
search bar on Instagram and you will find a video
demonstration for each exercise.

22
WORKOUT SPLIT

Your 4-day workout split: Back & biceps, legs, chest & triceps, and
shoulders & abs.

WEEK 1-3

BACK & BICEPS

Week 1 Week 2 Week 3

Exercise Hashtags
Sets x Reps Sets x Reps Sets x Reps

Dumbbell
3 x 10 3 x 12 3 x 15 #oodbbicepcurls
bicep curls

Dumbbell
3 x 12 3 x 12 4 x 10 #oodbrows
bent over rows

Hammer
3 x 10 3 x 12 4 x 10 #oohammercurls
curls

One-arm
3 x 8 each side 3 x 10 each side 3 x 12 each side #ooonearmrow
dumbbell rows

Wide grip
3 x 10 3 x 12 4 x 10 #oolatpulldown
lat pulldown

Standing straight
3 x 10 3 x 12 4 x 10 #oostraightlatpulldown
arm lat pulldown

Barbell bicep
3 x 12 3 x 12 4 x 10 #oobbcurls
curls
LEGS

Week 1 Week 2 Week 3

Exercise Hashtags
Sets x Reps Sets x Reps Sets x Reps

Dumbbell
3 x 12 3 x 12 4 x 10 #oosumosquat
sumo squat

Bulgarian
3 x 8 each side 3 x 10 each side 3 x 12 each side #oosplitsquat
split squat

Dumbbell
3 x 10 each side 3 x 12 each side 3 x 12 each side #oostepups
step ups

Dumbbell
3 x 12 3 x 12 4 x 10 #oordl
Romanian deadlift

Dumbbell hips
3 x 10 3 x 12 3 x 12 #oohipthrusts
thrusts on a bench

Cable
3 x 12 each side 3 x 12 each side 3 x 12 each side #ookickbacks
kickbacks

Cable
3 x 10 3 x 12 4 x 10 #oocablerdl
RDL
 “You r b o d y c a n s t a n d
almost anything.
It’s your mind
yo u h a v e t o c o n v i n c e . ”

CHEST & TRICEPS

Week 1 Week 2 Week 3

Exercise Hashtags
Sets x Reps Sets x Reps Sets x Reps

Kneeling/standard
3x8 3 x 10 3 x 12 #oopushup
push up

Dumbbell lying
3 x 10 3 x 12 4 x 10 #oolyingtriext
tricep extension

Tricep
3 x 10 each side 3 x 12 each side 3 x 12 each side #ootrikickbacks
kickbacks

Dumbbell
3 x 12 3 x 12 3 x 12 #oodbchestpress
chest press

Seated dumbbell
3 x 10 3 x 12 4 x 10 #oooverheadtriext
tricep extensions

Cable
3 x 10 3 x 12 4 x 10 #oocrossover
crossover

Cable rope overhead

3 x 10 3 x 12 3 x 15 #ooropetriext
tricep extension
SHOULDERS & ABS

Week 1 Week 2 Week 3

Exercise Hashtags
Sets x Reps Sets x Reps Sets x Reps

Seated dumbbell
3 x 10 3 x 10 3 x 10 #ooshoulderpress
shoulder press

Dumbbell
3 x 10 3 x 12 4 x 12 #oofrontraise
front raise

Lateral
3 x 10 3 x 12 3 x 10 #oolateralraise
raise

Barbell
3 x 12 3 x 12 4 x 12 #oobbuprightrow
upright row

Rear delt
3 x 10 3 x 12 4 x 10 #ooropepull
rope pull

One arm cable

3 x 10 each arm 3 x 12 each arm 3 x 12 each arm #oocablelatraise
lateral raise

Cable
3 x 10 3 x 12 3 x 15 #oocablecrunch
crunch

Big scissor
3 x 10 each leg 3 x 10 each leg 3 x 10 each leg #oobigkicks
kicks
 You g o t t h i s , B A B E !

WEEK 4-6

BACK & BICEPS

Week 1 Week 2 Week 3

Exercise Hashtags
Sets x Reps Sets x Reps Sets x Reps

Dumbbell
3 x 10 3 x 12 3 x 12 #oodbinclinerow
incline row

Alternating
3 x 10 each arm 3 x 12 each arm 3 x 15 each arm #ooaltcurls
bicep curls

Seated incline
3 x 10 3 x 12 3 x 12 #ooinclinebicepcurl
bicep curls

Barbell
3 x 10 3 x 12 4 x 10 #oorows
rows

Dumbbell
3 x 10 each arm 3 x 12 each arm 3 x 12 each arm #ooisocurls
isometric curls

Alternating
3 x 10 each arm 3 x 12 each arm 3 x 12 each arm #ooaltdbrow
dumbbell row

One arm lat

3 x 10 each arm 3 x 12 each arm 4 x 10 each arm #ooonearmlatpulldown
pulldown

Cable rope
3 x 10 3 x 12 4 x 10 #ooropecurls
curls
LEGS

Week 1 Week 2 Week 3

Exercise Hashtags
Sets x Reps Sets x Reps Sets x Reps

Barbell back
3 x 10 3 x 12 4 x 10 #oobacksquat
squat

Dumbbell
3 x 8 each leg 3 x 10 each leg 3 x 10 each leg #oowalkinglunges
walking lunges

Jumping
3 x 8 each leg 3 x 10 each leg 3 x 10 each leg #oojumplunges
lunges

Leg
3 x 10 3 x 12 4 x 10 #oolegpress
press

Dumbbell single
3 x 10 each leg 3 x 12 each leg 4 x 10 each leg #oosinglerdl
leg RDL

Machine
3 x 10 3 x 12 4 x 10 #oohamstringcurls
hamstring curls

Dumbbell
3 x 10 each leg 3 x 12 each leg 3 x 15 each leg #oocurtseylunges
curtsey lunges
 “ W h a t y o u d o t o d a y
that is g o i n g t o g e t y o u
one step clo s e r t o y o u r g o a l. ”

CHEST & TRICEPS

Week 1 Week 2 Week 3

Exercise Hashtags
Sets x Reps Sets x Reps Sets x Reps

Kneeling/standard
3x8 3 x 10 3 x 12 #oopushup
push up

Dumbbell lying
3 x 10 3 x 12 4 x 10 #oolyingtriext
tricep extension

Tricep
3 x 10 each side 3 x 12 each side 3 x 12 each side #ootrikickbacks
kickbacks

Dumbbell
3 x 12 3 x 12 3 x 12 #oodbchestpress
chest press

Seated dumbbell
3 x 10 3 x 12 4 x 10 #oooverheadtriext
tricep extensions

Cable
3 x 10 3 x 12 4 x 10 #oocrossover
crossover

Cable rope overhead

3 x 10 3 x 12 3 x 15 #ooropetriext
tricep extension
SHOULDERS & ABS

Week 1 Week 2 Week 3

Exercise Hashtags
Sets x Reps Sets x Reps Sets x Reps

One arm
3 x 10 each arm 3 x 12 each arm 3 x 12 each arm #ooonearmlatraise
lateral raise

Arnold
3 x 10 3 x 12 3 x 15 #ooarnoldpress
press

Dumbbell around
3 x 10 3 x 12 4 x 10 #oodbaroundtheworld
the world

Barbell
3 x 10 3 x 12 4 x 10 #oobbshoulderpress
shoulder press

Barbell
3x8 3 x 10 3 x 12 #oobbfrontraise
front raise

Dumbbell
3 x 10 3 x 12 3 x 15 #oouprightrow
upright row

Cross over
3 x 10 each side 3 x 10 each side 3 x 10 each side #oocrossoverreach
reaches

Around the world

3 x 10 3 x 12 3 x 15 #ooaroundvups
v-ups
 t u l a t i o n s ,
C o n g r a !
D I D I T ! !
YOU
You may be thinking, I love what I learned
from this guide but I want even more support!

That is why I created...

Built by Balance
In Built by Balance, I empower you to create a lifestyle where you
can learn how to properly fuel your body while enjoying your
favourite foods. Through this process, you will lose weight, tone up,
and start to feel confident AF in your own skin. Within BBB, we dive into
the importance of creating new habits, so you finally see physical
progress, as well as mental transformation through improving your
relationship with food and your body. The customization and 1:1 time
with myself allows you to feel fully supported through this new
endeavor. I am here for you through the ups and downs that come with
any fitness journey or lifestyle change.

I have helped hundreds of women who have an eager desire to reach

their goals, but were unsure of where to start or how to get there.

If this is you, I can help you.

32
 I want you to imagine…
Improving your relationship with food and being excited
to nourish your body with wholesome, nutritious foods.

Walking into the weight section at the gym, and knowing exactly how to
perform each exercise with no hesitation. You finally feel confident
during your workout.

Looking in the mirror and complimenting yourself and meaning it.

Going to the mall to try on new clothes and feeling really good
about yourself and the progress you have made.

Being consistent with your plan and not feeling like

you are starting over weekly.

If this is something you desire it is time for you to take the next step.

I know you are excited to make this dream a reality.

I am equally excited to help you!

33
 You are finally ready to improve your
relationship with food so you can lose weight
and tone up that beautiful body of yours.
You are eager to work on your self-love and
self-confidence so you can look at a photo and
genuinely compliment yourself. You want to
walk into the gym and feel confident and
educated on how to properly put together a
workout. You are committed to making a
lifestyle change because you are tired of
scrambling to get into shape before a vacation.

More than anything you are ready to fall in love

with yourself on the outside, but more
importantly on the inside.

If you are ready to learn more

about how I can help you in

Built by Balance
https://www.oliviaostrom.com/coaching

You deserve to put yourself first!

https://www.facebook.com/groups/oliviaostrom/

You are not alone

in this journey.
Yo u r t r i b e i s w a i t i n g .

I cannot wait to
see you there.
Xo, Olivia
35
 Let’s stay connected!
Tag me on your Instagram story using #trackandtone

Don’t forget to send me your before and after pictures on

Instagram or to hello@oliviaostrom.com so we can
celebrate your progress together!

https://www.instagram.com/oliviaostrom_/
Instagram: @oliviaostrom_

E-mail: hello@oliviaostrom.com

Hashtags: #trackandtone

Free Community: Foodie with a Chance of Fitness

www.oliviaostrom.com
 These changes take time,
consistency and patience.

You do not need to do this on

your own, we can work together
so you can finally become your
best self.

X o , O l i v i a O s t r o m
Disclaimer

Olivia Ostrom is not responsible for any advice, the course of treatment, diagnosis or any other
information, services or products that you obtain through this guide. You should consult your physician
or other health care professional before starting this or any other fitness program to determine if it is the
right fit for you. If you experience any pain or discomfort with these exercises, stop immediately and
consult your physician.