Before I give you all the details, let's talk about who this is really for...
You’re a woman who loves her family deeply, and you recognize that even though you have great intentions, you often put other things ahead of your own self-care and goals.
You’re tired of feeling tired, of holding onto the "baby" weight, you want to consistently eat healthy, & you want to feel confident in this new mom body.
whether you’re:
a new mom who wants to lose the baby weight in a healthy way, fit into your pre-pregnancy jeans again, & reconnect with your new body; OR
a mom of multiple kiddos and you're FINALLY ready to make yourself a priority again. You want to create consistent workout & eating habits; OR
a busy working mom who needs a simple and effective roadmap of workouts, meals & mindset shifts so you can save time, have less mental load, and feel energized, strong and confident in your body again
You’re in the right place, and I’m going to tell you exactly how the
The FitMama Method™ will give you the tools, accountability, and community that will help you achieve your goals
By the end of this program,
you will have:
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created consistency with your workouts that work for your busy life, with exercises that safely & effectively engage the right muscles while keeping workouts short (~30min)
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learned how to leverage everyday habits and rhythms to anchor in exercise & meal prepping into your daily life
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shifted your mindset to the right weight loss metrics, so you can avoid frustration, minimize self-sabotage & stay the course with your goals
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eaten delicious, home-cooked meals that are quick to prep, leave you full and satisfied, & follow the 80:20 principle so you can enjoy some food flexibility & never feel restricted
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ignited behaviour change by leveraging simple, yet powerful, foundational habits that will continue to guide your daily actions beyond the program
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learned about the most important eating habits and foods to focus on that boost your energy, get your cravings under control, and help with fat loss/weight loss
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connected with other amazing mamas in a judgement-free space, who will support you, cheer you on, and help keep you accountable
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gained motivation & momentum to keep going with your goals, no matter what's going on with life
“The experience and support were extraordinary! The results were mind-blowing,
I lost fifteen pounds and 5 inches in my abdomen, which allowed me to fit into my favorite pre-pregnancy jeans.
When I had my son, in December 2021, I wanted to get myself into a new healthy lifestyle. I had never worked out before and I had no clue where to begin. I wanted not only to work out, but also to learn how to create a long term and healthier all-around lifestyle.
The results were mind-blowing, I lost fifteen pounds and 5 inches in my abdomen. I got stronger in every part of my body. I was so excited when I was able to grab the heavier weights and bands during the workouts. I feel not only physically, but mentally, healthy. Mentally, this program provided a safe and secure outlet for stress. There is also a clear new understanding for how healthy food can truly make you feel good. I feel like I have gained so many recipes, habits, tools, and exercises that I can continue to build on for my long-term healthy lifestyle goals!
If you're looking for a program that gives you an experience like no other, I encourage you to take the next step and DO IT!!
I promise you won’t regret it and you will be the next person expressing how The Fit Mama™ Method has changed your life!
VALERIE A. - Mama of 2
Enrol in The FitMama Method™
Today
Client transformations from The FitMama Method
What's inside...
Phase 1 -Foundations
Weeks 0-4
HOW to change your habits: You'll learn the 4 key elements of habit change that you can leverage to create healthier habits aligned with your goals, and ditch habits that undermine your success
Macros 101 & Portion Control: Learn the basics so that you can adjust your meals according to your goals without ever having to count calories/points/carbs!
3 workouts per week, both strength and HIIT-style workouts that are short (25-35min), that you can squeeze these in during nap time
Delicious, weekly meal plans with shopping lists and recipes that follow the 80:20 rule, so you never feel restricted. I'll also make suggestions on which meal to tackle if you're not on board with a whole nutrition overhaul
Every journey needs to know where the starting point is and where you're going. In this phase, we'll start by assessing where you are currently with your exercise, nutrition, and physical measures, and what your goals really are (we'll go deep here) during Prep Week.
Then we'll set you up for success by helping you understand and start to master some foundational behaviours, like:
We'll implement a doable exercise and meal plan:
Phase 2: Overcoming Obstacles
Weeks 5-8
In this phase, we'll start diving into many of the challenges that try to undermine our new habits and goals.
We'll discuss:
Limiting Beliefs & Inner Dialogue: How you think and speak to yourself has a direct impact on how you feel about yourself, and the actions you take (or don't take) that will give you the results you have. We'll learn how to identify your limiting beliefs and how to shift them to more empowering ones.
Self-sabotage: We'll identify the ways we poke holes in our own plan, how others around us do it, and how we can set ourselves up to handle each of these scenarios
Cravings and Emotional Eating. We'll learn some of the science behind cravings, the deeper reasons why we have them, and create strategies to manage them head on.
We'll take it up a notch with more frequent & tougher workouts:
4 workouts per week, both strength and HIIT-style workouts that are short (25-35min), and increasing in complexity to keep your muscles guessing and growing
More yummy, weekly meal plans with shopping lists and recipes.
Phase 3: The Deeper Work
Weeks 9-12
In this final phase, we'll dig into the deeper work of body image, that is influenced by so many factors. We'll learn tools to help foster a more positive self and body image, and continue to build on the momentum from the previous weeks so that you can keep going, even when life gets hectic.
During these final weeks we'll tackle:
Diet Culture & Weight Stigma: Showing up day after day doing the small habits we've built is what gets you results, and keeps your results.
Your relationship to food & Intuitive Eating: We'll circle back to foundational concepts and take them a step further so that you feel confident you can make great food choices anytime, anywhere.
Pivoting your routine when life throws curve balls. We'll learn how you can quickly adjust your routine when life gets crazy so you're never moving backwards, only moving slowly when necessary.
Workouts will push you past your comfort zones here:
5 workouts per week, both strength and HIIT-style workouts that are short (25-35min), and increasing in complexity to keep your muscles guessing and growing
And of course, our awesome weekly meal plans with shopping lists and recipes. By the end of this program, you'll have 3 months' worth of healthy meals, weekly plans, and shopping lists to make meal prepping and planning a breeze for the year.
When you enrol inside the program you’ll get:
The FitMama Method™
(A $1497 value)
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12 completely done-for-you Weekly Meal Plans, filled with over 120 delicious recipes and complete with shopping lists, to save you time & decision making, and to give you the fuel your body needs to see results
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48 "press-play", ~30min strength & HIIT workouts, with suggested workout schedule, that you can do at home with minimal equipment, including modifications so you can always progress safely and minimize injury
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Weekly mindset training with actionable takeaways so you can not only implement these methods to create consistent habits, but start shifting your beliefs, ditching old stories that no longer serve you, and start embodying the type of woman who always prioritizes her health & well-being
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Motivation, shared resources, and some tough love with Crystal, helping you tackle any challenges that come up, customize things based on your unique needs, and inspire you to keep showing up to do the work
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LIFETIME ACCESS to the program! So you can always come back to all the workouts, meals and mindset trainings AND join us for any upcoming LIVE rounds of the program
Plus, these bonuses to help you tackle your biggest challenges with weight loss
BONUS 01
LIVE Coaching and Q&As with Crystal Inside
The FitMama Method™ Facebook Group
Get daily inspiration, kick-in-the-pants coaching, and maintain your momentum right through the program
(A $349 Value)
What you’ll get:
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Monthly LIVE training and Q&A sessions to make sure you get your burning questions answered and can move forward with clarity and confidence
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A supportive Facebook community with fellow mamas, to make sure you get unstuck in a matter of minutes instead of days
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Live HOT Seats during Q&A to get personalized coaching from Crystal so you can move quickly through any challenges you face
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A safe space to share your wins, challenges and refill your motivation tank by connecting with other moms who “get” the journey and are here to help you cross the finish line
BONUS 02
Posture Assessment, Core Progressions &
Technique Training Videos
Knowing how to do movements safely and correctly is a big priority for me, especially if you're <12 months post-partum. In these videos you'll earn how to position your body correctly, engage the right set of muscles to flatten that mummy tummy, and get the most out of your workouts
(A $99 Value)
What you’ll get:
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Postural assessment and core alignment training. The foundation of all movement starts here so you want to make sure you're on point!
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Sequence of specific activation & strengthening exercises to build foundational core strength, making your other workouts safer and more effective
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Technique training videos for the most common movement patterns: squat, deadlift, and pushup. Knowing how to do these moves correctly is key as you progress through the program.
Enrol in The FitMama Method™
Today
Plus, You'll be Backed by a Risk-Free 21-Day Guarantee
Let me say this upfront
The FitMama Method™ is the most transformative mindset, nutrition, and exercise program for moms who are excited and COMMITTED to becoming fit and healthy.
Our community is filled with encouraging and super supportive members who are working on their goals, just like you. When you join, you'll be part of this special group.
Now here's the kicker.
By the end of these 21 days, you'll have received access to the Prep Week content as well as the first 2 weeks of workouts, meal plans, and mindset training.
Meaning, you'll have had an opportunity to really see if this is for you BEFORE making a final commitment.
If you don't feel totally confident and motivated that the program will help you reach your goals, simply reach out, show me you've put in the work, and I'll refund your investment.
Enrol in The FitMama Method™
Today
Frequently Asked Questions (FAQs):
Still not sure? Check out these common Qs
* I’m worried the workouts may be too intense for me? Are there modifications to the exercises for every level?
A: YES! I will always show variations of each move and show you safe ways to progress/regress, that way you are always doing what feels best for your body and the stage of your post partum journey. I will always encourage you to challenge yourself in a safe way, but at the end of the day you also need to acknowledge your own physical limits and work within it to avoid/minimize injury.
*I don’t have a lot of time. Will the workouts and recipes fit my busy mom life?
A: YES. All the workouts are ~30min to complete, and recipes are from anywhere 5-40min to prepare. I'll be teaching you ways to fit workouts and meal prep into your life, and sharing substitutions and tools to make choosing healthy a convenient option. But at the end of the day, I can’t workout for you or cook for you or participate for you – you gotta show up and do the work, and I'm confident that if you give it a try, you’ll see this is totally doable.
* I am vegetarian/vegan – will this meal plan accommodate my dietary preferences?
A: Yes and no. While there are vegetarian/vegan recipes included in each weekly meal plan, it is not exclusively vegetarian/vegan. I do list easy swaps/substitutions you can make where appropriate, and I’m happy to show you how you can tweak your current nutrition so that it follows your preferences and still allows you to achieve your goals.
* I’m currently breastfeeding and worried that the changes I make to my nutrition and exercise will affect my milk supply. How can I lose the baby weight and ensure baby is getting adequate nutrition from me?
A: This is a GREAT question! While I can't guarantee that your breast milk production won’t change over time, I can say that the recipes and meals in the guide are balanced, there’s adequate proteins and fats to help you feel satiated, and there is ALWAYS flexibility to add/remove food based on how your body feels and the needs of your baby. I teach you how to listen to your body’s cues on hunger/fullness, and some days you might eat more, some days you might eat less. On a personal note, I breast fed my second son while doing this program and had ZERO issues with my milk production!
*I'm newly post-partum (<3months), and/or I'm just getting back to fitness after a loooong time. Is this program appropriate for me?
A: If you had a baby recently (<3months) or if you've been inactive for more than 6 months, the advanced versions of the exercises will be too intense for you. However, I ALWAYS show low-impact modifications so you can adapt and move based on where you are currently with your strength and recovery. Always get clearance from your midwife/health care provider FIRST before beginning ANY new program, and if you need more modifications, I am a Pre- and Post-Natal Exercise Certified Coach, so just send me an email and I'll be happy to chat with you: info@crystal-elizabeth.com
* I am just interested in the workouts and/or the meal plan. Can I still join?
A: Absolutely! Everything in the program is here to help you be successful, but if you have workouts you LOVE to do or a meal plan that has been working for you, you can for sure interweave it into this program. You can implement anything from our program that makes the most sense for you.
* I have goals and I’m interested, but I feel like the timing might not be great. Should I just wait until the next time you do this program LIVE?
A: Mama, is there ever going to be the “right time”? You could keep putting off your goals and be in the exact same place you’re in now in a year from now. How would that feel? My guess is you’d be pretty frustrated. OR you could DECIDE that NOW is the only time you have (because it literally is!). You could hit the reset button right now, start feeling energized, start seeing results, start feeling more like YOU again. Why would you wait for that?!
* Do I have to post inside the Facebook group? I'm worried I'm going to let the other women (and myself) down if I don't show up every day.
A: We totally get that you are doing a juggling act every. single. day! We ALL are! You are supported no matter how much you want to participate. Sometimes all you'll have energy for is to pop into the group and check out what's happening. Other times, you'll share your seflies, write words of encouragement, and hop on a Q&A call. There's zero judgement, and we're here for you no matter what!
