The Lose the Baby Weight course is for moms with "babies" of any age who are ready to get their confidence, happiness, and pre-baby body back. Whether you are newly post-partum, breastfeeding, have other kids, or just can't seem to shake your muffin top, this course will give the most effective ways to get fit and lose the baby weight.
As a dietitian, I cover the importance of good nutrition in fat loss and give many examples of healthy foods and meals I use. I also discuss strength training as a primary form of exercise (be sure you have your doctor's clearance before beginning any exercise program). I will explain why building muscles is more effective than any exercise in building a lean, sexy physique. I will demystify the weight room and which muscles to work, when, and show you how to "spot reduce" to get your best body ever.
The course consists mostly of videos of me teaching, but there are also slides, helpful handouts (like a sample workout plan and my top 50+ skinny foods that I must have on hand to be successful), and homework with extra resources (relevant YouTube videos and helpful articles).
There are 6 main sections with mini lectures in each, so the course can be completed in about 2-4 weeks.
Section 1 is an Overview of How to Lose the Baby Weight. Learn how a registered dietitian and mother of 4 lost all the baby weight and got into the best shape of her life, and how you can too!
Section 2 is a Welcome with Basic Guidelines for Success. This section will give you basic tools to succeed. We will discuss dieting basics and techniques to use to make losing weight simple.
Section 3 covers Your Weight Loss Journey. By the end of this module, you will be able to set yourself up for weight loss success by looking at daily habits. You will learn to adapt your program to life’s challenges and lose the weight for good.
Section 4 is entitled Weight Lifting 101. You will be able to select a workout program that fits your schedule and most effectively shapes your body.
Section 5 is a guide for Your First Week in the Gym. Helpful tips to select a gym you actually enjoy going to, best times to workout, and a basic 4 day lifting program for beginners.
Section 6 covers the very essential practice of meal planning for weight loss and healthy living. Plan a one week menu to facilitate in weight loss goals and healthy living.
By the end of this course, you will have all of the necessary tools and knowledge to begin building a body you are truly happy with. You will learn that no matter how many babies you have had, how old they are, or how much extra weight you have put on, you are capable of losing it all and getting back to your pre-baby weight. You will know how to lose weight after pregnancy. You are capable of getting into the best shape of your life!
Do nursing and walking alone help you take off all the baby weight? Me either.
You don't have to run to lose your baby weight. Do this instead to get a lean, toned look.
If you are cutting calories, you need to be proactive about maintaining your muscle mass. This is how you do it.
Nutrition basics for fat loss. Includes common strategies fit people use.
Includes awesome snack ideas handout.
Using social media to stay inspired, finding a gym to practice self-care.
Reviews the top 4 reasons to lose baby weight and get into shape. #1 on the list: you. Your confidence. Your happiness. Your skinny jeans.
Recommends basic tools to help with weight loss success.
Helpful tools to track your weight, workouts, and nutrition.
Best ways to calculate your calories needs. Weight loss is about being in a calorie deficit, so make sure you know the correct amount of calories to consume.
Nutrition basics and habits to practice if you wish to lose weight without tracking your calorie intake.
Includes very helpful list of skinny foods to aid in weight loss.
Using your favorite entertainments to enjoy your workout time!
Homework for this week is in attached resources.
Also, here's a link to My Favorite Workout Accessory: https://www.youtube.com/watch?v=j7iW_CoAl9w
What future event do you have that you want to look awesome for? Keep this in your mind always to stay focused on your day to day weight loss.
What a successful day looks like for this mom of 4 and dietitian. What does yours look like?
We all fall off the wagon or have days of unhealthy living. What matters is that you put the past behind you and try, try again today. Take back control of your health and your weight.
I want you to own this weight loss process. Choose not to be a victim. Choose to take responsibility for your life!
In this video I include some examples of things I enjoy as part of my healthy, fit lifestyle.
A strong exercise program gives you flexibility to live life and not obsess about every calorie.
In this section, I help you personalize things by asking questions about your life and diet.
If you are going to take time to go to the gym, make it count. Don't do this.
Do you want to know how to increase your metabolism? How to not eat less but still lose weight? I'll tell you how.
Don't be intimidated by the weight room. Start slow. Here are some basics.
These exercises will maximize your calorie burn and give you a great looking body.
Fine tune your body by adding these exercises into your routine.
I cover the basic muscle groups and effective exercises for each. Suggestions for great exercises for women. Don't follow a man around the gym. Our workouts look a little different.
Includes demos and pictures.
How many days per week can you commit to going to the gym? This is how you can effectively work out and lose fat. Be sure to check out your homework and the alternative exercise PDFs.
This is a very basic 4 day workout for the beginning strength trainer. Includes suggestions for selecting a gym you actually enjoy going to!
I will also discuss my favorite trainer and her amazing program.
Discusses how I meal plan and provides ideas and recipes.
Be sure to visit www.losemama.com and sign up to receive a free 7 day meal plan + some of my favorite recipes for weight loss!
Includes my absolute must-haves for delicious, diet-friendly foods to have on hand.
Sarah B. Mueller graduated with her B.S. in Nutrition and Dietetics from Samford University in 2006. Upon graduation, she was commissioned into the U.S. Air Force and completed her dietetic internship at Wilford Hall Medical Center in San Antonio, TX. At her next duty station in DC, she served as the Chief of Clinical Dietetics and ran a small outpatient clinic. Upon completion of her active duty service commitment, she separated from the military to stay at home with her infant son. These days, she runs a busy household with 4 young kids along with her supportive husband, Carl.