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Fit & FREE Monthly
WELCOME! >>START HERE
Welcome video. Please Watch!
#NW10KDAY Challenge
#NW10KDay Challenge Calendar (please print)
#NW10KDay Challenge Rules
Fit & FREE FB Group (MUST JOIN!!!)
FAT LOSS TEACHINGS
START HERE: TRACKING YOUR FOOD
Finding YOUR Calorie Deficit and Protein Intake
1-2-3 Method
3 Calorie Deficit Methods (9:37)
PRE- Logging meals on the LOSE-IT App for fat loss (4:53)
Logging PROTEIN on the Lose-It App for fat loss (4:00)
How To Find Your Maintenance Calories (4:04)
FIT & FREE FOOD FREEDOM CONCEPTS
Recognizing Your HEC (23:11)
Finding and Sticking To Your Daily Non-Negotiables (19:53)
Scarcity Vs. Abundance Mindset (12:09)
EMEM Model for Sustainable Eating (15:50)
Preemptive Eating (21:30)
Weekend and Holiday Eating (16:42)
The Sugar Monster and Other Traps (11:48)
Fit & FREE Workbook (goes with food FREEdom videos)
Downloadable Fit & FREE workbook
RECORDED GROUP CALLS (WATCH! Because you never know what you might learn...)
November 11th, 2021 Coaching Call (42:19)
November 14, 2021 Coaching Call (55:37)
November 29, 2021 Coaching Call (60:35)
December 7, 2021 Coaching Call (53:46)
December 12, 2021 Coaching Call (19:09)
December 20, 2021 Coaching Call (50:42)
January 7, 2022 Coaching Call (68:03)
January 12, 2022 Coaching Call (61:06)
January 20, 2022 Coaching Call (49:40)
January 28, 2022 Coaching Call (25:40)
February 4, 2022 Coaching Call (41:41)
February 9, 2022 Coaching Call (57:01)
February 15, 2022 Coaching Call (63:02)
February 25, 2022 Coaching Call (57:22)
March 2, 2022 Coaching Call (34:20)
March 16, 2022 Coaching Call (35:40)
March 22, 2022 Coaching Call (44:12)
March 29, 2022 Coaching Call (81:45)
April 4, 2022 Coaching Call (42:18)
April 12, 2022 Coaching Call (60:00)
April 21, 2022 Coaching Call (70:16)
April 28, 2022 Coaching Call (46:39)
May 3, 2022 Coaching Call (58:57)
May 16th, 2022 Coaching Call (60:13)
June 7th, 2022 with ASHLEY PARDO (only partially recorded) (44:19)
June 13th, 2022 Coaching Call (52:48)
June 22nd, 2022 Coaching Call (Results comparisons and Scale fluctuations) (38:08)
June 30th, 2022 Coaching Call ("take or leave system" & intermittent sampling to prepare for July 4th festivities) (35:34)
July 6th, 2022 Coaching Call (CONSISTENCY) (38:46)
July 11th, 2022 Coaching Call (Consistency, Mindset and Should-bes" (48:34)
July 20th, 2022 Coaching Call (The Compound Effect) (53:52)
July 25th, 2022 Coaching Call (Whether or not to stay in a deficit and watch becoming obsessive) (46:08)
August 8th, 2022 Coaching Call (check-ins) (54:05)
August 24th, 2022 Coaching Call (28:05)
August 29th, 2022 Coaching Call (should you be in a maintenance phase?) (36:32)
September 7th, 2022 Coaching Call (do you actually believe you can reach your goals?) (40:21)
September 15th, 2022 Coaching Call (important checkpoints in tracking & Nicki's mini cut) (65:36)
September 22nd, 2022 Coaching Call (Nicki's mini cut and pointers from what she learned) (49:09)
September 26th, 2022 Coaching Call (staying the course with a burnt out metabolism & protein supplementation) (48:54)
October 13th, 2022 Coaching Call (SUGAR?!) (36:49)
October 17th, 2022 Coaching Call (I help Erin choose b/t sleep or exercise)
October 26th, 2022 Coaching Call (45:15)
November 4th, 2022 Coaching Call (This call is LOADED with info! Watch especially if new or getting back in da game!) (70:07)
November 10th, 2022 Coaching Call (PROTEIN. diet culture on the prowl!) (48:55)
November 17th, 2022 Coaching Call (Holiday Systems for maintaining and not obsessing!) (49:28)
December 7th, 2022 Coaching Call (Get your mind right for fat loss phase) (45:45)
December 12th, 2022 (Exact tools you need for a fat loss phase) (54:28)
December 18th, 2022 Coaching Call (Automated nutrition & fat loss) (48:11)
JANUARY 2023 KICK-OFF CALL! (74:05)
January 13th, 2023 Coaching Call (How to learn from mistakes...are they really even mistakes)) (42:51)
January 19th, 2023 Coaching Call (Do you believe that you can?) (55:29)
January 25th, 2023 Coaching Call (Q&A) (42:57)
February 6th, 2023 Coaching Call (28:27)
February 15th, 2023 Coaching Call (special guest: Andi Wagner) (38:05)
February 22, 2023 Coaching Call (Fat Loss Fatigue) (37:59)
February 28, 2023 Coaching Call (What's Next) (34:58)
March 13, 2023 Coaching Call (The Scale often makes no sense!) (38:23)
March 21, 2023 Coaching Call (what to do next?!?) (35:11)
March 28, 2023 Coaching Call (24:04)
April 5, 2023 Coaching Call (Onboarding Basics) (47:12)
April 13th, 2023 Coaching Call (Life Inventory) (37:50)
April 17th, 2023 Coaching Call (Q&A) (37:27)
April 26th, 2023 Coaching Call (Next month....) (26:49)
May 1, 2023 Coaching Call (KICK-OFF for #NW10KDay) (41:04)
May 12th, 2023 Coaching Call (Q&A) (42:36)
May 18th, 2023 Coaching Call (important #NW10KDay info) (41:34)
June 6th, 2023 Coaching Call (PROTEIN!!!) (44:34)
June 27th, 2023 Coaching Call (Wins and Q&A) (20:22)
July 12, 2023 Coaching Call (no motivation) (30:33)
July 18, 2023 Coaching Call (Automated Nutrition and Fat Loss Phase info) (49:26)
July 24th, 2023 Coaching Call (Fat Loss Phase Ready) (65:31)
August 2, 2023 Coaching Call Part 1: Fat Loss Phase- Don't Panic! (13:34)
August 2nd, 2023 Coaching Call Part 2 (Fat Loss Phase- DON'T Panic!- scale not budging, calories and WHOOSH effect)) (19:12)
August 8, 2023 Coaching Call (Nicki's Scale flucuation story & DNNs) (42:26)
August 21, 2023 Coaching Call (All or Nothing Mentality) (37:13)
August 30, 2023 Coaching Call ("you have not been doing it long enough" (42:50)
September 6, 2023 Coaching Call (Q&A) (25:04)
October 2, 2023 Coaching Call (#NW10KDay Kick-off) (40:15)
October 31, 2023 (#NW10KDat WRAP UP & testimonials)) (45:02)
November 9thm 2023 Coaching Call (Cognitive Dietary Restraint) (59:12)
November 15th, 2023 Coaching Call (Pre-emptive eating and Take Or Leave System for the holidays) (48:38)
November 27th, 2023 Coaching Call (End of Month Wrap Up) (30:33)
December 7th, 2023 Coaching Call (Preemptive cheats) (42:34)
December 12, 2023 Coaching Call (Automated nutrition) (57:59)
December 29, 2023 Coaching Call (FAT LOSS PREP) (44:29)
January 12, 2024 Coaching Call (Getting your protein goal and weighing daily) (61:24)
January 18, 2024 Coaching Call (Body Image, Deficit, Motivation) (47:20)
February 20, 2024 Coaching Call (FAT Loss is different than weight loss- quit trying to rush the process!) (37:18)
February 28. 2024 Coaching Call (Monthly Re-cap; Is Pilates a good form of strength training?) (32:33)
March 21, 2024 Coaching Call (Maintenance and look ahead in the group) (38:12)
March 28, 2024 Coaching Call (Success Story from Haley) (37:57)
April 30th, 2024 Coaching Call: #NW10KDay KICK OFF (29:42)
July 24th, 2024 (FAT LOSS PHASE PREP!!!) (33:25)
STRENGTH WORKOUT PROGRAMS & WRITTEN WORKOUTS
Mama Has Muscle
Mama Has Muscle 2.0
November Workouts
Upper Body Workouts (added 12/21)
Lower Body Workouts (added 12/21)
Upper Body Workouts (added 1/3/2022)
Lower Body Workouts (added 1/3/2022)
Upper Body Workouts (Added 2/22)
Lower Body Workouts (Added 2/22)
Upper Body/Total Body Workouts (added 3/22)
Lower Body/Total Body workouts (added 3/22)
Upper Body Workouts (added 4/22)
Lower Body Workouts (added 4/22)
Upper Body Workouts (added 5/22)
Lower Body Workouts (added 5/22)
Lower Body Workouts (added 6/22)
Upper Body Workouts (added 6/22)
12 Days of GLUTEMAS
STRENGTH FOUNDATIONS
BODY WEIGHT WORKOUTS
Weekend Warrior
Weekend Warrior 2.0
Weekend Warrior 3.0
SUGGESTED CALENDAR FOR WORKOUTS (*Just a mere suggestion, btw)
Downloadable calendar
MONTHLY CHALLENGES
May #NW10KDay Challenge
April 2025: Triple Threat Technique Challenge
May 2025: #NW10KDay
#NW10KDay Rules
Perimenopause & Menopause Corner
Peri/Menopause Supplement Guide!
Perimenopause and Menopause Hormones Explained with Dr. Richard Haskett (67:54)
Genitourinary Syndrome of Menopause
Foundations of movement
Full Body Mobility (11:55)
How to brace your core (13:34)
HELPFUL WEBINARS & DOWNLOADS
Metabolic Makeover (71:54)
Weekend Bingeing (46:00)
Fit & FREE Guide to Macros: Protein, Fats & Carbs
Weekly Checklist (helping you get PREPARED)
3 Ways To Easier Fat Loss Masterclass (84:26)
Calendar for tracking walking, workouts and protein
RECIPES
Yummy & Healthy Pumpkin Treats!
Smoothie Recipes
Protein Oatmeal
Turkey and Veggie Bowl
Healthier Sloppy Joes (My son's FAVE!)
Chicken "Enchilada" Bowls
Mississippi Chicken
The Ashley Pardo Protein Waffle
PB & Chocolate Rice Cakes
Egg & Asparagus Breakfast Casserole
Low- Cal Tuna Salad
The Wilson Fruit Crisp
Crispy Dijon Salmon
Protein Oatmeal Brownies
Sheet Pan Shrimp & Sausage Boil
Protein Pumpkin & Chocolate Chip Muffins
Keto Lemon Pie (don't worry, I'm not Keto lol)
Harvest Bowls
Sausage Stuffed Acorn Squash
Sausage Kale Soup
Unstuffed Pepper Soup
Chicken Meatballs
Greek Shrimp with Spinach Quinoa Pilaf
Teriyaki Chicken Stir Fry
Shrimp and Veggie Stir Fry with Rice Noodles
How to Cancel Your Membership
Video on how to cancel your membership (1:45)
May 2025: #NW10KDay
May 2025 Challenge.pdf
Download
May 2025 Challenge.pdf
Complete and Continue