NUTRITION CLEARLY

Crash Course
A 5-DAY JUMP START INTO INTUITIVE EATING BY:

RE-FRAMING YOUR MINDSET TOWARDS FOOD, FITNESS, AND YOUR BODY.

ACHIEVE YOUR GOALS WITHOUT RESTRICTION

CREATED BY: KATIE FILIPPI

REGISTERED DIETITIAN AND PERSONAL TRAINER
 Hi, I'm Katie
A Registered Dietitian, Certified Personal Trainer, and founder of the Nutrition Clearly
Academy. It's my mission to help you ditch dieting through nutrition education and
intuitive eating. I firmly believe that your nutrition isn't as complicated as we tend to
make it out to be. I created my Nutrition Clearly Academy course to help clear the
confusion around your nutrition and shift your focus on to what really matters for your
long-term success because I don't believe in short cuts or quick fixes. My goal is to help
you learn about your unique self and what your version of healthy looks like. The goal
isn't another diet or meal plan but to find physical, emotional, and mental freedom
around food and your body.

We'll be re-framing your mindset towards food, fitness, and your body so that you can
achieve your goals without restriction.

I created this crash course to help jump start your journey and give you a little taste of
my signature Nutrition Clearly Academy course.

Disclaimer:
This course and the Nutrition Clearly Academy (NCA) is not meant
to diagnose or treat any medical conditions and does not take the
place of medical advice or prescriptions given by your doctor.
 Road Map
day1 Find your current approach to making food choices
Why you aren't accomplishing your goals and
how to create SMART goals
Workout #1

day2 Introducing MyPlate and how to create balanced meals

Journal prompt #1
Watch: Honor your Hunger and Fullness (found in your portal)

day3 Address mentalities that may be holding you back

Ditching diets with unconditional permission
Workout #2
Watch: Reject the Diet Mentality (found in your portal)

day4 Meal planning for success

Journal prompt #2

day5 Things to cancel in your workout routine

3 tips from my Peach Professional Guide
Workout #3
 Day One
It's easy to set goals and start plans with intentions to follow through and never
start over again. The issue that I see many people fall into is that they make a
long list of goals to "cover their basis" and they end up getting overwhelmed or
burnt out to the point where they can't continue with the goals they set and they
end up feeling like a failure. You are never a failure. You're learning what does and
doesn't realistically work for you and your lifestyle. Before you get started on
setting your goals I want you to reflect on your journey thus far and be honest
about the things that aren't serving you or creating positivity in your life. I also
want you to go through the questions on the next page to get a feel for how
you're currently approaching your food choices.

When you go to make goals be aware that your goals shouldn't act as rules or
restrict you in any way. Keep any nutrition related goals general and focused on
adding things to your diet. Here are some examples:

Instead of saying: No added sugar for 4 weeks

Try: I will have a serving of vegetables with lunch 3x/week for 4 weeks

Instead of saying: I will eliminate carbs for 4 weeks

Try: I will make MyPlate meals for lunch and dinner 5 days a week for 4 weeks

Instead of saying: I will cut out all sugary beverages

Try: I will drink at least 2 bottles of water every day for the next 4 weeks
(knowing that you can have an beverages in addition to this goal too)
 Before you get started
How are you currently approaching your food choices?

These yes or no questions are meant to help you gauge your current ability to eat intuitively
and help you target the areas you may need to focus on as you move forward. This is to help
you learn about yourself and your current tendencies when it comes to food and to bring
awareness to different thoughts and voices that may be influencing your food decisions.

UNCONDITIONAL PERMISSION TO EAT

1. I make an effort to avoid foods that may be high in calories, sugar, fat etc.

2. I regularly deny myself from eating a food I crave because it's "off limits" or because
it doesn't follow a set of rules

3. My choices tend to be guided by what I think I "should" and "shouldn't" eat

4. I feel discouraged when I eat a food that I "shouldn't" have or is "bad"

EATING EMOTIONALLY

1. I find that I regularly eat when I'm feeling lonely, sad, or anxious without physically
feeling hungry

2. I tend to eat when I'm bored, stressed, or while completing a task

3. I tend to eat past what feels comfortably full

4. I gravitate towards certain foods to help alleviate negative emotions

 INTERNAL HUNGER/FULLNESS SIGNALS

1. I have a hard time knowing when I'm comfortably full

2. I tend to let myself go long periods of time without eating until I feel overpowering
hunger

3. I rely on diet plans and rules to tell me when I "can" or "can't" eat a meal or snack

4. I rely on diet plans and rules to tell me how much I "should" be eating because I
don't trust myself to make this decision

5. I rely on diet plans and rules to tell me what food choices to make because I don't
trust that I know how to eat "healthfuly" or "properly"

COMPENSATING BEHAVIORS

1. I tend to "make up" for "bad" food choices I made based on lifestyle choices like
drinking alcohol, eating out with friends, or ordering takeout

2. I regularly skip meals or eat less if I miss a workout or don't move my body as much

3. I "punish" myself after making "bad" food choices by working out more or eating less
the next day

4. I feel the need to over exercise in order to enjoy foods I love or that are "off limits"
 How are you currently
approaching your food choices?
1. Without unconditional permission to eat any and all foods
(More on this in Module 1 in NCA)

2. Without the ability to tune into internal cues to determine what foods to
eat, how much to eat, and when to eat
(More on this in Module 2 in NCA)

3. Eating tendencies are emotionally driven

(More on this Module 3 in NCA)

4. Food choices are driven by the need to "compensate" based on other

lifestyle behaviors (
(More on this in Module 4 in NCA)
 Goal Getter
I want to challenge the way you're currently making goals for yourself. I'll guess that
you like to go all in and make a long list of changes like getting more sleep, eating
less sugar, working out daily, meal prepping your meals, and drinking more water. The
truth is - there are literally HEAPS of changes that you can make to your lifestyle but
just because you can make these changes doesn't mean they'll be the most beneficial
for you and help solve the biggest problems you're struggling with. And because
you've set so many goals and are trying to change so many things, you're going to get
burnt out quicker and give up because it feels hard and discouraging to keep up with.
You're likely in this pattern of starting all of these things, getting overwhelmed,
feeling like a failure, giving up, and thinking you must not deserve it.

The truth is that you are capable, you can put in the work, and you do deserve to reach
your goals. BUT you have to direct and focus your time and energy into a few key
things instead of spreading yourself thin across a long list of goals. Making concrete
habits take time and patience while remembering that the habits you currently have
didn't happen overnight or in a few weeks either.

So instead of making a lot of goals to "cover your basis" you're going to make 1-3
intentional and actionable goals that you're going to monitor and tweak as you move
forward. And these goals will be set up using the SMART goal format.

S: Specific - the specific action you want to take

M: Measurable - how you're going to keep track of this action to know if you're doing
it or not
A: Attainable - it is doable with all the other life stuff you have going on and is
challenging but not to the point where you’ll get burnt out
R: Relevant - it aligns with your long term goal and vision for your lifestyle and health
T: Time Bound - give yourself a deadline to accomplish the goal
 Goal Getter

SMART goals aren't anything new but I want you to take this 4 step approach to them
to help you be driven by data and not by assumptions or expectations. It's easy to
forget what's going on and to assume the worst. If you're gathering hard data then
you have the power to address it in a way that's still realistic and attainable for you.
This is my tweak and keep method. When you get to the deadline you've set for your
goals and you reflect on that implementation period, you can do a few different
things:

1. If you didn't hit the goal you can break it down into something smaller and more
attainable OR you can figure out why you didn't reach that goal, problem solve,
keep the goal the same, and try again for another period of time
2. If you hit the goal you can keep it the same until it feels more comfortable OR you
can build onto it and make the goal more challenging. I recommend only adding
things on once these goals or habits start feeling like second nature

So, before you go writing down any goals, take yourself through these next 4 steps.

Step 1: Reflect on your current and past lifestyles. Get an idea about your tendencies
and start identifying patterns of challenge/problem areas that need you attention

Step 2: Write down 1-3 SMART goals based on your reflection

Step 3: Implement and take action on the goals you've set

Step 4: Tweak and Keep. To continue making your goals both challenging but
attainable

Steps 3 and 4 won't happen until after you implement the goals you set but once
you've reached the deadline ask yourself how things went and what needs to be
tweaked and what you can keep.
 STEP 1: Reflection

Have you tried making lifestyle changes in the past? What went well about
it and did you see any success with it?

What were some obstacles or challenges that came up that prevented you
from sticking to the changes you were trying to make?

While we’re thinking back, I want you to brainstorm what would have
supported you when you did struggle?
 STEP 2: Write 1-3 SMART Goals

Example SMART goal

Specific action: workout 3 times per week

How will I measure it: put a check mark in my planner on the days I go
Is this realistic, attainable, and relevant to what I want to accomplish? yes, I want to create a
consistent workout routine but not start out overwhelmed
My deadline: 4 weeks (i personally like this time frame in order to really give a goal a chance)

Write it out: I will workout 3x/week for 4 weeks and I will put a check mark in my planner on
the days I go

SMART goal #1

Specific action:
How will I measure it:
Is this realistic, attainable, and relevant to what I want to accomplish?
My deadline:

Write it out:

SMART goal #2

Specific action:
How will I measure it:
Is this realistic, attainable, and relevant to what I want to accomplish?
My deadline:

Write it out:

SMART goal #3

Specific action:
How will I measure it:
Is this realistic, attainable, and relevant to what I want to accomplish?
My deadline:

Write it out:
 Workout #1
LOWER BODY & ABS

CIRCUIT #1: Complete 3 rounds, rest 30-60 seconds between each exercise

Walking Lunges
You can use kettle bells or dumbbells.
10 steps each leg Take a step forward feeling the stretch
in your glutes on that forward leg. Bring
feet together for a brief pause before
stepping forward again.

Laying Dumbbell Feet shoulder width apart, feet pointed

Glute Bridge slightly outwards, lightly touch glutes
back to the floor but do not rest
12 reps between reps. Focus on creating and
maintaining tension in the glutes.
Pretend like you're pushing the floor
away from yourself

Dumbbell Squats Push through the heels on the way up

from the squat. Try keeping your glutes
12 reps engaged as long as possible. Keep
knees over toes as you lower into the
squat.
 CIRCUIT #2: Complete 3 rounds, rest 30-60 seconds between each exercise

Body weight
Feel the stretch in the glutes in the front
bulgarian split squat
leg as you lower down, push through
10 reps each leg the heel as you push up.

Body weight hip

Think of this as two separate
thrust with
movements - the first is extending your
abduction
hips up, and the second is moving your
knees outward and back.
12 reps

Dumbbell Deadlift
Sit your hips back, bending at the waist,
keep your chin tucked, you'll feel the
12 reps stretch down the back of your legs

Core Superset: Perform all indicated reps for the first exercise, rest 15 seconds, move on
to the second exercise, rest 15 seconds and repeat 3 times
Start in a high plank and tuck your knee
Mountain Climbers
up to nearly touch your elbow. Step
back to your starting position and
10 reps each side
switch legs. You don't have to do these
fast, stay slow and controlled to keep
your core engaged

Side to side knee

tucks Kick feet out to the left and the right.
Place a dumbbell in front of you to
12 reps each side create a physical barrier to move your
legs around as you tuck in
 Day Two
If you've been off and on diets for a while you may feel like you can't trust yourself to
make food decisions. You may have the tendency to look to external sources to be told
what you "should" do. The beauty of intuitive eating is that you are developing your
skills to make all the food decisions that diets were previously making for you. Like:
what to eat, how much to eat, and when to eat

When you leave diets for good you may feel like a fish our of water and doubt your
abilities to eat "right." Well, the good news is that there is no "right" or "wrong" way.
There may be some difficult times as you address why you think the way you do about
certain foods, but the freedom at the end is a beautiful feeling.

I want you to start paying attention to anything in your life that's telling you what to
eat, how much to eat, and when to eat. When you rely on external sources to decide
those things for you, it pulls you away from trusting your internal ability to make those
decisions. And as a unique individual you should be the only one deciding what to eat,
how much, and when. There is no one else exactly like you in the world so how could a
diet or meal plan determine this for you and promise you success??

While you're paying attention to what's driving your food decisions, I want you to also
shift away from any elimination/restriction behaviors. Even if it's as innocent as wanting
to "cut back a little." Long story short - restriction of any form will likely end up in
overeating/binging which is a cycle we don't want to keep falling into. And yes, I don't
want you to restrict the sweets and I want you to allow yourself to eat any foods that
have been on your "off limits" list especially if they're foods you truly love and enjoy.
This is a hefty topic but the idea is to help you remove foods from any pedestals and
understand the fact that not one food will be detrimental to your success or be sole
reason for failure. Giving yourself unconditional permission to eat any and all kinds of
foods allows you to put all foods on the same playing field without putting any
unnecessary attention/focus on some over the others.

So, a huge first step in our nutrition is focusing on what you can "add" to your diet and
not what you need to take away, eliminate, or restrict. Use the MyPlate diagram to give
you guidance in how to balance meals.
 Balancing meals with
MYPLATE
Aim to include at least 3 food groups at your main meals and 2 for snacks
It's up to you what specific food choices are made within each food group and when
to eat your meals
Notice that protein isn't the star of the show. Don't neglect your other food groups!
You can think of non-starchy veggies as the veggies you typically use in salads
(leafy greans, onions, tomato, cucumber, celery etc.)
Starchy veggies are like your corn, potatoes, and peas
Protein can be either plant based (like beans, lentils, tofu) or an animal product
(you're honoring your preferences)
Remember: think about what you can be adding to your existing food choices

GRAINS
FRUIT &
STARCHY
VEGGIES

NON-STARCHY
VEGGIES
PROTEIN
 Journal Prompt #1

1. Instead of focusing on short-term results, what is the long-term change you're after?
When you don't focus on achieving a specific result in a specific amount of days, you
can focus on eating in a way that helps you feel your best.

2. Do I allow for flexibility in my eating pattern or do I seek perfection? It may seem

counterintuitive but the best way to create consistency with nourishing yourself is by
allowing more flexibility and enjoying all foods mindfully and intentionally instead of in
pursuit of some version of "perfection."

3. What it my thought process like when trying to decide on what to eat? Do I think
about what is/isn't off limits? Do I think about what's lowest in carbs or fat? highest in
protein? Or am I considering what sounds good and will truly satiate me and my
appetite?

4. Are my eating habits taking away from my life or supporting it?

 Day Three
What's more important than just deciding what to eat, how much to eat, and when to
eat are your thought processes around different foods. You have so many different
voices in your head at one time that are influencing all of your decisions. And when it
comes to your food choices you likely have a voice that tells you what you want or what
sounds good and a second voice that tells you whether it's "right" or "wrong." The truth
is that when that second voice pipes in, it's creating doubt and challenging your trust in
yourself and your abilities to make food choices. Those thoughts are interfering with
your ability to truly ditch the diets. You may say that you are done with diets and aren't
on one anymore but the dieting thoughts may still be lingering in the back of your mind,
making you second guess things that are high in carbs, added sugars, or calories.

Remember that what you think is what you do. Your thoughts determine your actions
and how you feel about yourself. If you're constantly thinking that you don't deserve to
achieve something or that it's too hard to figure out, you won't take the action needed
to learn and move forward. If you think that you are capable and deserving of the things
you want then you'll take the action to achieve it despite the challenges.

What you think is what you do.

And since this journey is an individual one, you are going to be the only one that knows
what will fulfill you and bring you joy in your lifestyle. However, when other people see
you do things that they think are "wrong", they may feel the need to tell you or make
comments that aren't the most constructive. And this can make you doubt. But hold
firm in what you're doing for you and that it is okay to be different than what others
assume you should be. The only person's opinion that matters is your own and I want
you to challenge any voices, internal or external, that make you feel negative towards
your food choices or body. Otherwise, you're going to feel that tug back into diet
culture.
 Ditching the Diets
I'm sure you know that the main reason you haven't been able to stick to diets before is
because they weren't sustainable for you. And one of the biggest reasons why they
weren't sustainable is because we don't like restriction and diets are restriction in one
way shape or form. Whether it's restricting the calories you eat, the food groups you're
"allowed", or the time of day you "should" eat.

The truth is that restriction in any form will likely result in binging or feeling out of
control around food later on. So a massive step to embrace is letting go of any diet,
food rule, or voice in your head that may be contributing to restrictive behaviors. Again,
this doesn’t just have to be restriction in terms of calories, it can be restricting
particular foods like trying to cut out ice cream only to just trying to “cut back a little.”

When you create rules around what you can’t have it’s easier to become hyper-focused
on it only to remember that you “can’t” have it. Over time this internal battle of what you
“should” do will likely wear you out to the point where you “lose control.” The way out of
this cycle is to give yourself unconditional permission to eat the foods you want. Yes, I
mean any food that you want and in the amount that you want. Over time you’ll start
trusting that you will always have access to the foods you want without any hidden
intention of restricting them in the future.

If you can’t embrace unconditional permission - you’ll keep falling into unsustainable
dieting habits.
3 MENTALITIES THAT MAY BE HOLDING YOU BACK

Negative thoughts contribute hugely to how successful you're going to be on

your journey. Work through the following types of mentalities to see if you fall
into any of them. When you are aware of your mental tendencies the better
equipt you are to re-framing them.

EXTREME THINKING

These thought processes are very extreme and often exaggerated. Thinking
that your efforts are "hopeless" or that you will "never" accomplish anything
you set out to do. You may think that your life is "ruined" because you feel like
you "failed" at something and accept that you shouldn't "bother" trying again
because you are "unworthy" of success.

Get out of this mentality by replacing these extreme thoughts with ones of
hope, positivity, and grace for your efforts.

LINEAR THINKING

Diets and social media want you to believe that there is a straight line to
results. They convince you that if you're able to follow the rules to a T then
you'll head straight to the finish line of your dreams. But when you do
experience a set back you assume it is because you are at fault.

Get out of this mentality by shifting to process thinking. Understand that the
end result will likely change as time goes on and to prioritize the present
moment. Learn and grow from what is happening today and what has
happened throughout the journey you're on. Process thinking shifts everything
into a learning experience.
 ALL OR NOTHING THINKING

Diet culture and food rules make things seem very black and white when it
comes to your food decisions. And there's a lot of space in between the two
where you can land and end up feeling like a failure.
The truth is that when you step out of that "all or nothing" mentality you'll see
the incredible amount of choices you have in the grey area and that it's okay to
hang out there on a daily basis.

All or nothing thoughts are like:

I have to eat nothing but clean foods
I can't have just a few bites of ice cream, I will either eat it all or not eat
any at all
If I'm not careful I will snack all day long so I never eat snacks

Get out of this mentality by letting go of rules and embrace the fact that it's
okay to eat any and all foods that align with your internal cues.
 Workout #2
UPPER BODY & ABS

CIRCUIT #1: Complete 3 rounds, rest 30-60 seconds between each exercise

Single arm bent over

Focus on the stretch in your back as
dumbbell row
you lower the weight and pull it up.
(heavier weight)
Keep core tight
10 reps each arm

Dumbbell lateral Lead the exercise with your elbows,

raises pretend someone is pulling your hand
away from your body, lift out and up
10 reps with the shoulder

Dumbbell curl and Curl weight up and press through the

press shoulders. Keep core tight, feet
shoulder width apart. Don't arch your
10 reps lower back as you press up.
CIRCUIT #2: Complete 3 rounds, rest 30-60 seconds between each exercise

Wide grip lat pull-

Pull the weight down through your
down
sides/armpits. Keep your core tight and
don't excessively swing backward as you
12 reps
pull the weight down.

Push-ups from knees

10 reps is for guidance, do as many as
10 reps you can. Keep core tight! Don't let hips
fall towards the floor

Dumbbell tricep Hinge at the elbow and push the weight

kickback back through your triceps. Try keeping
your elbow still without excess
10 reps each arm movement. Focus on it being a hinge.

Plate front raise + 6 1 rep = 1 plate raise + 6 steering wheel

steering wheels turns. Keep core tight

8 reps
Core Superset: Perform all indicated reps for the first exercise, rest 15 seconds, move on
to the second exercise, rest 15 seconds and repeat 3 times

Forearm plank hip

dips Start in a forearm plank, brace core and
dip down, alternating side. This isn't a
12 reps each side fast movement, control switching sides
slowly and intentionally

Laying straight leg

oblique toe taps Keeping legs straight, alternate which
side you touch. Don't use momentum
12 reps each side to lift yourself up, focus on driving up
through the core.
 Day Four
Make meal planning and prepping work for you.

When you're starting out with making goals, remember step one which is reflection.
Reflect on what the biggest challenges are in your week and think about what you need
to do ahead of time to make the busier days a little less stressful. With meal planning
and prepping I want you to make it your own. There is no "right" way that you "should"
plan or prep meals. You can start as small as you need - like simply prepping a
breakfast for tomorrow. I want you to meal plan and prep in a way that alleviates that
big challenge and will make the most impact in your life instead of worrying about meal
prepping for everything and being a "pro". Because 9/10 times, prepping three square
meals a day isn't needed and may only pile on the stress and make you feel
overwhelmed. I want you to still have fun in the kitchen. You can also meal prep as often
as you need to throughout the week. Some prefer to prep a few meals every couple
days, I personally make meals the day before (wasn't always this way but you're
allowed to change things as your schedule changes), and some may only prep certain
meals, and sure maybe some people will spend a few hours on Sunday to prep most of
what they need for the week. Different things will work for different people! (hope
you're seeing a trend here).

Using the meal planning template:

On the next page you'll see space to plan out breakfast, lunch, and dinner meals. There
are 3 lines for you to write 3 recipe ideas under each meal. BUT! Remenber I just said
that you can start as small as you want. Maybe that looks like only filling in one
breakfast option or a couple of dinner recipes - this is up to you! I've only provided the
space should you need it. An important step in planning meals is taking note of where
you find your recipes! Don't waste any time scrolling through your pinterest or saved
instagram posts - know exactly where to look when it comes time to cook!
 Breakfast Meals WHERE'S THE RECIPE
1. ________________________ _____________________
2. ________________________ _____________________
3. ________________________ _____________________
ingredients I need

Lunch Meals WHERE'S THE RECIPE

1. ________________________ _____________________
2. ________________________ _____________________
3. ________________________ _____________________
ingredients I need

Dinner Meals WHERE'S THE RECIPE

1. ________________________ _____________________
2. ________________________ _____________________
3. ________________________ _____________________
ingredients I need

Other staples I need:

_____________________________________________________________________________
_____________________________________________________________________________
 Keep cooking cool
There's nothing worse than not being in the mood to cook! When you have zero
motivation and the thought of making anything sounds dreadful. If you're loathing your
cooking time then maybe try switching things up to make that time more exciting and
enjoyable. Think of it this way - you will always be cooking for yourself to some extent
for the rest of your life (unless you can post-mates everything and if that's the case -
can I come over?)

But seriously - here are 3 of my tips to create more excitement in the kitchen to make
cooking a little more bearable....and maybe even enjoyable!

one
MUSIC MATTERS!
When's the last time you sauteed some veggies to some good
music? Or while listening to that podcast you keep meaning to
finish? Make this time more mentally engaging so you don't focus
so heavily on how much you don't want to be cooking.

GO OLD SCHOOL

two Whip out one of your old tried and true recipes that you know hits
the spot every time and is familiar for you to make. Sometimes we
get caught up in needing to try new things and new recipes all the
time which can be daunting.

three
ADD A LITTLE BIT OF SPICE
If you are in a rut with your recipes and aren't sure how to get out
of it - try finding inspiration from different cuisines and the flavor
profiles they have to offer! think about Mexican, Thai, Chinese,
and Indian food for example. When's the last time you switched
things up??
 Journal Prompt #2
1. Instead of focusing on short-term results, what is the long-term change you're after?
When you don't focus on achieving a specific result in a specific amount of days, you
can focus on eating in a way that helps you feel your best.

2. What it my thought process like when trying to decide on what to eat? Do I think
about what is/isn't off limits? Do I think about what's lowest in carbs or fat? highest in
protein? Or am I considering what sounds good and will truly satiate me and my
appetite?

3. What are 3 staple recipes you currently have?

4. Do I allow for flexibility in my eating pattern or do I seek perfection?

5. What is my biggest challenge when it comes to my nutrition? (time, knowing what to

make, emotions?) And what step can I take right now to work on this challenge?
 Day Five THINGS TO CANCEL IN YOUR WORKOUT ROUTINE

With the plethora of information out there when it comes to working out it’s easy to get
confused and overwhelmed about what to do when it comes to your personal workout
routine. I want to emphasize that before overthinking how to reach a certain physical
goal, you first have to figure out what it’s going to take for you to move your body on a
regular basis and create a consistent routine.

Physical changes can take a good amount of time and it’s discouraging when you don’t
see changes according to a timeline you expect for yourself. So the first thing I want
you to cancel in your workout routine are any timelines and physical expectations you
have and prioritize consistency instead. It’s hard to be consistent when you have a little
voice in your head that’s saying “but you aren’t at X weight yet and it’s been 2 weeks” or
“you still don’t have abs.” I want you to challenge those voices especially if they’re
contributing to the reasons why you tend to give up on your workout routine. Clean out
all of your expectations and only expect yourself to show up consistently in workouts
that you truly enjoy (and challenge you a little).

The goal is to make your approach to your workout routine simple and stress free. So
another thing I want you to cancel is any idea that you “should” workout at certain
times of the day because it’s “better.” There is no magical time of the day that will
some how make you reach your goals (consistency is what matters). Along the same
lines, it’s not necessary to workout in the morning on an empty stomach AKA “fasted
workouts.” When it comes to your nutrition, YOU decide when to eat by listening to your
hunger cues. And if you feel hungry when you wake up and don’t enjoy working out on
an empty stomach - then don’t! But if you don’t necessarily have an appetite in the
morning and don’t like working out on a fuller stomach then you don’t have to force
yourself to eat either. You are listening to your tendencies and honoring your hunger.

I know that with social media and seeing all the different physiques out there it’s easy
to say “I want to look like that.” But I want you to cancel the desire to look like someone
else and constantly comparing where you are to where someone else is. It just doesn’t
make sense! Social media is a surface level picture of someones life and there’s no way
to know what someone else’s journey and struggles are. So I want you to re-frame this
tendency into “I want to feel like my best version of me.”

The last thing I want you to cancel when it comes to your workout routine are any
expectations that if you do the exact same workouts as someone else that you’ll
achieve the exact same results. Our bodies are all different and will tone/shape up
differently with consistent exercise. Instead I want you to prioritize doing activities that
you are excited to do, that you enjoy, and of course challenge you!
 THREE TIPS FROM MY PEACH
PROFESSIONAL GUIDE

Things to keep in mind when wanting to grow the peach

one Patience - adding muscle mass takes time, patience, and

consistency! Don't give up if you don't see huge changes in a few
weeks. If you give up thinking your efforts aren't working - you'll
never know what could've changed!

two Compound Exercises - are a must! These use multiple muscle

groups to perform that exercise. So when we squat we're using our
glutes, quads, hamstrings, and muscles of the back. Since we're
using more muscle groups, we're using more energy and we can
save on time in our workouts

three Progressive Overload - Now I'm not saying we need to be

continuously adding weight week after week to our exercises.
We're using this concept to remember to always keep challenging
ourselves. This could be adding a few more reps, doing an extra
set, adding a pulse to an exercise - all great little techniques to
keep things difficult without necessarily adding weight
 Workout #3
LOWER BODY & ABS

CIRCUIT #1: Complete 3 rounds, rest 30-60 seconds between each exercise

Dumbbell step ups

Hold a dumbbell in each hand. Step up,
keep core engaged, and push through
10 reps each leg the heels and glutes to bring the
moving leg up onto the bench. Perform
all reps on one side and then switch.

Dumbbell laying Feet shoulder width apart, feet pointed

glute bridge slightly outwards, lightly touch glutes
back to the floor but do not rest
15 reps between reps. Focus on creating and
maintaining tension in the glutes.
Pretend like you're pushing the floor
away from yourself

Dumbbell squat + Stand slightly wider than shoulder

shoulder press width, squat down, dumbbells will fall
between your feet, stand up and go into
10 reps a shoulder press
CIRCUIT #2: Complete 3 rounds, rest 30-60 seconds between each exercise

Dumbbell reverse
Hold a dumbbell in each hand. Perform
lunge into deadlift
a lunge on the left side, perform a lunge
10 reps on the right side, then hinge into a
deadlift = 1 rep. Keep core engaged.

Dumbbell squat
Push through the heels on the way up
from the squat. Try keeping your glutes
12 reps engaged as long as possible. Keep
knees over toes as you lower into the
squat.

Body weight hip

Short, quick, hip thrust pulses, keep
thrust pulses
glutes engaged, and squeezed. Don't
15 reps lower hips down to the bottom of your
range of motion. Stay squeezed at the
top.

Core Superset: Perform all indicated reps for the first exercise, rest 15 seconds, move on
to the second exercise, rest 15 seconds and repeat 3 times

Laying side to side

heel taps Keep belly button squeezed in as you
bend to either side
12 taps each side

Dumbbell russian
twists Don't move too fast through this
exercise. Keep core tight and control
12 reps each side your torso as you switch sides. Keep
eyes forward