Fit Mom's Fat Loss Jump Start Workout

Fit Mom Fat Loss Jump Start
Whether it's a new baby or just the New Year, get BeyondFit Mom’s FITMOM Jump Start Workout & Diet Plan to get rid of fat and get your body back!

Attention busy moms! Team FitMiss athlete Kate Horney knows your time is limited. That's why she's formulated the Fit Mom Jump Start to help you:

  • Discover the #1 Secret to Losing Fat

  • Learn the key to getting the results you want

  • Get started eating clean

  • Reduce the time in the gym with maximum impact moves

Quick Start Guide

  1. Each day you will find a new workout on the schedule. Just watch the exercise videos for your daily workout.
  2. Check out the nutrition guidelines. Modify as you see fit and customize to fit your needs.
  3. On sprint day, you can do a sprint workout of choice. Here's how to set up your sprints.
  4. Make sure you balance your cortisol levels with leisurely walks. I know it’s easier said than done, but you really need to stress less! Why? Because high cortisol levels from stress impact your ability to burn fat. When possible, try to lower cortisol by doing restorative activities like leisurely walking and having quiet time to destress (even if it’s just 5 minutes!).
  5. The key to the success off this program is accountability! So be sure to share the Jump Start link with a friend and invite them to join you.
  6. Post your workout #sweatieselfie photos and photos of your meal each day and tag @beyondfitmom @iamfitmiss @muscleandstrength #fitmomjumpstart so we can see how you’re doing!

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Nutrition

Adhering to and finding a plan that is sustainable and can be part of your lifestyle is key to any fat loss results. Use the 7 day sample meal plan below to create a customized plan with the foods and combinations that work best for YOU!

Related: Learn How to Conquer Weekly Meal Prep!

The Nutrition Rules
  • Eat protein + produce at every meal
  • Eat only whole food + quality supplements (like FitMiss) - no processed junk
  • No white flour
  • No soda
  • No sugar
  • Eat 4-5 small meals daily
  • Drink 1.2x your bodyweight in oz. of water daily

You will most likely need to adjust this meal plan based on your own unique metabolism, hormonal balance and goals. If you’d like to learn more about how to calculate your basal metabolic rate (how many calories you burn at rest) and your daily caloric needs, please use the  BMR Calculator.

Fit Mom Jump Start: Diet plan

Here are some sample meal ideas that you can adjust to help balance hunger, energy, and cravings and to help you burn from the lower body and increase your metabolism.

Day 1
  • Breakfast: Cinnamon-Apple Oat Bran- Prepare ¼ cup oat bran with 1/2 cup unsweetened vanilla almond milk. Microwave 3/4 of a small apple, chopped, 1 teaspoon cinnamon, and sweetener. Top oat bran with apples and 1 tablespoon chopped walnuts. Serve with 3 scrambled egg whites
  • PWO: (Move this meal to 30-60 minutes after your workout)- FITMISS Delight- Chocolate Brownie Batter Protein Shake with a small apple.
  • Snack: 2 hard boiled eggs, 1 cup berries
  • Lunch: Smoked Turkey and Avocado Roll Up-  Mash 1/2 avocado; season to taste with lemon juice, salt and black pepper. Spread on a large Romaine lettuce leaf and top with 3 slices smoked turkey, 2 tablespoons salsa, and roll up into another large lettuce leaf. Serve with 1/2 cup sliced cucumbers.
  • Dinner: BeyondFit’s Taco Squash Bake served with a side garden salad
Day 2
  • Breakfast: 4 egg white omelet with fibrous veggies, 1/3 cup oat bran (or 1⁄2 cup oatmeal) made with water- add stevia/cinnamon to taste. Serve with 1/2 cup berries.
  • Snack: BeyondFit’s Peanut Butter Protein Frosty made with FITMISS Delight - Vanilla Chai, served with a small apple.
  • Lunch: Grilled Chicken Salad: Large mixed greens salad with as many fibrous veggies on top as desired, add 1 chicken breast on top
  • Dinner: Turkey & Veggie Meatloaf served with steamed fibrous veggies
Day 3
  • Breakfast: 4 scrambled egg whites with unlimited fibrous veggies
  • PWO: FITMISS Delight- Chocolate Brownie Batter Protein Shake with a small apple.
  • Snack: Celery topped with 2 Tbsp all-nautral peanut-butter
  • Lunch: Large salad with fibrous veggies, 1 serving of lean protein of choice topped with 1 Tbsp balsamic vinegar
  • Dinner: BeyondFit’s Healthy Chicken Tenders served with Cauliflower Tots and a side salad.

Related: 43 Healthy High Protein Recipes That Are Easy and Filling!

Day 4
Day 5
Day 6
Day 7

Use these indicators to adjust your nutrition plan:

  1. If you are seeing fat loss results but are experiencing hunger, low energy, or cravings...increase your protein and fiber intake
  2. If you are not seeing fat loss results and are experiencing hunger, low energy, or cravings...increase your protein and fiber intake
  3. If you are gaining fat and are experiencing hunger, low energy, or cravings...lower your starch and fat intake
  4. If you are not seeing fat loss results but have balanced hunger, energy, and cravings...increase protein intake and lower starch intake.
  5. If you are gaining fat but have balanced hunger, energy, and cravings...lower starch intake
  6. If you are seeing fat loss results and have balanced hunger, energy, and cravings...congratulations! Stay here until you begin to see a shift in results or in your metabolic hormone balance.

Workouts

Fit Mom Jump Start: At home workout routine

Week 1

Day 1

Repeat the following circuit as many times as possible in 20 minutes

Exercise For Reps or Time
Squat/Row 8-10 reps
Russian Twist 1 Minute
Chest Press/Crunch 10-12 reps
Russian Twist 1 Minute
Squat/Curl 8-10 reps
Burpees 1 Minute
Day 2 - Metabolic Conditioning

Complete 2 rounds of the following circuit: 1 minute met con exercise - 1 minute rest (x3 exercises)

  • Lunge Jumps
  • Burpees
  • Bench Crossover

This workout should take a total of 12 minutes.

Day 3

Repeat the following circuit as many times as possible in 20 minutes

Exercise For Reps or Time
Squat/Bent-Over Fly 8-10 reps
Pulse Up 1 Minute
Lunge/Side Raise 10-12 reps
Pulse Up 1 Minute
Curl/Extension 8-10 reps
Walking Lunges 1 Minute
Day 4
  • Leisurely Walk
Day 5

Repeat the following circuit as many times as possible in 20 minutes

Exercise For Reps or Time
Static Squat/Row/Fly 8-10 reps
Suitcase Squats 1 Minute
Chest Press/Chest Fly 10-12 reps
Suitcase Squats 1 Minute
Row/Extension 8-10 reps
Bodyweight Squats 1 Minute
Day 6
  • Sprints
Day 7
  • Leisurely Walk

Week 2

Day 1

Repeat the following circuit as many times as possible in 20 minutes

Exercise For Reps or Time
Squat/Curl 8-10 reps
Russian Twist 1 Minute
Curl/Extension 8-10 reps
Russian Twist 1 Minute
Row/Extension 8-10 reps
Lunge Jumps 1 Minute
Day 2 
  • Metabolic Conditioning
Day 3

Repeat the following circuit as many times as possible in 20 minutes

Exercise For Reps or Time
Lunge/Side Raise 8-10 reps
Pulse Up 1 Minute
Squat/Row/Fly 8-10 reps
Pulse Up 1 Minute
In Place Lunge/Row 8-10 reps
Burpees 1 Minute
Day 4
  • Leisurely Walk
Day 5

Repeat the following circuit as many times as possible in 20 minutes

Exercise For Reps or Time
Step Up/Row 8-10 reps
Suitcase Squats 1 Minute
Chest Press/Crunch 8-10 reps
Suitcase Squats 1 Minute
Chest Press/Fly 8-10 reps
Bench Crossover 1 Minute
Day 6
  • Sprints
Day 7
  • Leisurely Walk

Fit Mom Jump Start: Build muscle to burn fat

Week 3

Day 1

Repeat the following circuit as many times as possible in 20 minutes

Exercise For Reps or Time
Squat/Curl 10-12 reps
Russian Twist 1 Minute
Chest Press/Crunch 10-12 reps
Russian Twist 1 Minute
Curl/Extension 10-12 reps
Burpees 1 Minute
Day 2 
  • Metabolic Conditioning
Day 3

Repeat the following circuit as many times as possible in 20 minutes

Exercise For Reps or Time
Row/Extension 10-12 reps
Pulse Up 1 Minute
Lunge/Side Raise 10-12 reps
Pulse Up 1 Minute
Squat/Row/Fly 10-12 reps
Walking Lunges 1 Minute
Day 4
  • Leisurely Walk
Day 5

Repeat the following circuit as many times as possible in 20 minutes

Exercise For Reps or Time
In Place Lunge/Row 10-12 reps
Suitcase Squats 1 Minute
Chest Press/Chest Fly 10-12 reps
Suitcase Squats 1 Minute
Row/Extension 10-12 reps
Bodyweight Squats 1 Minute
Day 6
  • Sprints
Day 7
  • Leisurely Walk

Week 4

Day 1

Repeat the following circuit as many times as possible in 20 minutes

Exercise For Reps or Time
Squat/Row 8-10 reps
Russian Twist 1 Minute
Chest Press/Crunch 8-10 reps
Russian Twist 1 Minute
Step Up/Row 8-10 reps
Lunge Jumps 1 Minute
Day 2
  • Metabolic Conditioning
Day 3

Repeat the following circuit as many times as possible in 20 minutes

Exercise For Reps or Time
Chest Press/Crunch 8-10 reps
Pulse Up 1 Minute
Lunge/Side Raise 8-10 reps
Pulse Up 1 Minute
Squat/Curl 8-10 reps
Burpees 1 Minute
Day 4
  • Leisurely Walk
Day 5

Repeat the following circuit as many times as possible in 20 minutes

Exercise For Reps or Time
Curl/Extension 8-10 reps
Suitcase Squats 1 Minute
Chest Press/Chest Fly 8-10 reps
Suitcase Squats 1 Minute
Row/Extension 8-10 reps
Bodyweight Squats 1 Minute
Day 6
  • Sprints
Day 7
  • Leisurely Walk

Fat Loss Training Tip: By introducing sprints & metabolic conditioning into our schedule, we will begin to facilitate increased fat burning hormonal effects, while minimizing the risk of losing any hard-earned muscle.

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