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The Metabolic Blueprint
Ready for a FAT LOSS Phase? Please review ALL videos
START HERE: TRACKING YOUR FOOD
Finding YOUR Calorie Deficit and Protein Intake
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)
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)
Meal Plans Samples and Grocery Lists (to be rotated)
Meal Plan #1
Meal Plan #2
Restaurant "Cheat Sheets"
Fast Food options
Chain Restaurant options
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
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)
OTHER RECIPES
Yummy & Healthy Pumpkin Treats!
Smoothie Recipes
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
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)
Greek Shrimp with Spinach Quinoa Pilaf
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