But, you don't want to go crazy with all the cheesiness and saltiness that comes with a lot of traditional Cinco de Mayo dishes.

Not to mention those margaritas filled with sugar and carbs!

Instead, prepare these nutritious and delicious Cinco de Mayo recipes and have a fit fiesta.

Find out if drinking alcohol and losing weight can be done at the same time!

8 Fit and Festive Cinco de Mayo Recipes

Chicken Quinoa Burrito Bowls

Cinco de Mayo doesn't have to mean unhealthy eating.

Choose this chicken quinoa burrito bowl recipe that's simple to prepare!

Ingredients

• 1 tablespoon of finely chopped chipotle peppers
• 1 tablespoon of olive oil
• 1/2 teaspoon of garlic powder
• 1/2 teaspoon of ground cumin
• 1 pound of boneless chicken breasts
• 1/4 teaspoon of salt
• 2 cups of cooked quinoa
• 2 cups of shredded lettuce
• 1 cup of canned pinto beans, rinsed
• 1 avocado, diced
• 1/4 cup of pico de gallo or other salsa
• 1/4 cup of shredded cheese
• Lime wedges for serving

Instructions

• Preheat your grill to medium-high heat.
• Combine chipotles, garlic powder, cumin, and oil in a small bowl.
• Season the chicken with salt on the grill rack.
• Grill the chicken for 5 minutes.
• Turn it, brush it with the chipotle glaze, and continue cooking the chicken until it reaches an internal temperature of 165 degrees Fahrenheit (about 3-5 more minutes on the grill).
• Cut the chicken into bite-sized pieces.
• Assemble each of the 4 burrito bowls with 1/2 cup of quinoa, 1/2 cup of lettuce, 1/2 cup of chicken, 1/4 avocado, 1/4 cup of beans, 1 tablespoon of pico de gallo or another salsa, and 1 tablespoon of cheese.
• Serve and enjoy with friends and family!

Servings: 4

Healthy Chili Con Queso

Try a healthy version of chili con queso as a favorite Cinco de May recipe this season!

Ingredients

• 2 teaspoons of olive oil
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1/2 cup of light-colored beer
• 1 1/2 cups of milk, divided
• 3 tablespoons of cornstarch
• 1 3/4 cups of shredded cheese
• 10-ounce can of diced tomatoes with green chilies
• 2 tablespoons of lime juice
• 1 teaspoon of salt
• 1 teaspoon of chili powder
• Cayenne pepper to taste
• 1/4 cup of sliced scallions
• 2 tablespoons of chopped cilantro

Instructions

• Heat the oil in a large pan over medium heat.
• Add onions and garlic and cook, stirring, until soft and slightly brown (about 4 to 5 minutes).
• Add the beer and cook about 1 minute more.
• Add 1 cup of milk and bring the mixture to a simmer.
• Whisk in the remaining 1/2 cup of milk along with cornstarch in a bowl.
• Add it to the pan and cook, stirring continuously, until the mixture thickens (about 1-2 minutes).
• Reduce the heat to low, add cheese, stir, and cook until the cheese melts.
• Stir in drained tomatoes, salt, lime juice, chili powder, and cayenne pepper.
• Serve the queso warm, garnish it with cilantro and scallions if you'd like, and enjoy this delicious Cinco de Mayo recipe!

Servings: 16

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
• Effective Workouts for Women 40+
• Daily Accountability & Coaching

LEARN MORE HERE »

Keto Taco Cups

If you love tacos but want to watch your carb intake, consider this keto taco cups recipe in place of traditional tacos!

Ingredients

• 2 cups of shredded cheddar cheese
• 1 tablespoon of olive oil
• 1 small onion, chopped
• 3 cloves of garlic, minced
• 1 pound of very lean, organic ground beef
• 1 teaspoon of chili powder
• 1/2 teaspoon of ground cumin
• 1/2 teaspoon of paprika
• Salt and pepper to taste
• Sour cream for serving
• Diced avocados for serving
• Fresh cilantro for serving
• Chopped tomatoes for serving

Instructions

• Preheat your oven to 375 degrees Fahrenheit.
• Line a large baking sheet with parchment paper.
• Spoon 2-tablespoon portions of cheese a few inches apart on the baking sheet.
• Bake the cheese for about 6 minutes or until bubbly and the edges turn golden brown.
• Let the cheese cool on the baking sheet for 1 minute.
• Grease the bottom of a muffin tin with cooking spray.
• Place melted cheese slices on the bottom of each muffin tin.
• Use your hands or another muffin tin to mold the cheese around the tin.
• Heat oil in a large skillet over medium heat.
• Add the onion and cook, stirring until softened (about 5 minutes).
• Stir in the garlic and add ground beef, breaking it up with a wooden spoon.
• Cook the mixture until the beef is no longer pink (about 6 minutes) and drain any remaining fat.
• Place meat in the skillet and season it with cumin, chili powder, salt, pepper, and paprika.
• Transfer the cheese cups to a serving platter and fill them with the cooked ground beef mixture. Top with avocado, cilantro, sour cream, and tomatoes.
• Serve and enjoy!

Servings: 12

Refreshing Guacamole

No Cinco de Mayo is complete without a refreshing guacamole recipe!

Ingredients

• 4 ripe avocados
• 1/2 cup of fresh chopped cilantro
• 1/3 cup of chopped red onion
• 1/4 cup of lemon juice or lime juice
• 1 tablespoon of olive oil
• 1/2 teaspoon of salt
• Pepper to taste
• Chipotle powder to taste (optional)

Instructions

• Mash the avocados in a medium-sized bowl.
• Add cilantro, lime or lemon juice, onion, salt, pepper, and oil. Stir to combine.
• Season the guacamole with chipotle powder if you'd like.
• Serve and enjoy!

Servings: 12

Chicken Tortilla Soup

Serve this chicken tortilla soup recipe as an appetizer, or a main dish if you prefer, this Cinco de Mayo!

Ingredients

• 1 pound of skinless, boneless chicken breasts
• 1 pound of skinless, boneless chicken thighs
• 4 large (4 cups) of tomatoes, diced
• 1/2 red onion, diced
• 1/2 yellow onion, diced
• 3 garlic cloves, minced
• 3 cups of chicken broth (use low-sodium as needed)
• 1/2 jalapeno pepper, minced
• 1 1/2 teaspoons of ground cumin
• 1 teaspoon of salt
• 1/2 teaspoon of pepper
• 1 teaspoon of chili powder
• 1/2 teaspoon of paprika
• 1/2 teaspoon of dried basil
• 1/2 teaspoon of dried oregano
• 1/4 teaspoon of cayenne pepper
• 1 tablespoon of lime juice plus more for garnish
• 1 1/2 cups of fresh or frozen corn
• 2 tablespoons of fresh cilantro, chopped
• 1/2 avocado, sliced

Instructions

• Place the chicken into a slow cooker.
• Top it with onions, tomatoes, chicken stock, garlic, jalapeno, salt, pepper, cumin, paprika, chili powder, basil, cayenne, oregano, corn, lime juice, and cilantro. Mix well.
• Cover the mixture and cook it on low heat for 5-6 hours or on high heat for 3-4 hours.
• When the chicken is tender and you can easily pull it apart, remove it from the pot and shred it with your fingers or two forks.
• Return the chicken to the pot and stir.
• Place the soup in six bowls, top with avocado slices, and squeeze additional lime juice over the top if you'd like.
• Serve and enjoy with your loved ones!

Servings: 6

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
• Effective Workouts for Women 40+
• Daily Accountability & Coaching

LEARN MORE HERE »

Slow Cooker Burrito Bowls with Cauliflower Rice

Wow your friends and family with this healthy chicken burrito bowl recipe as a top Cinco de Mayo recipe this season!

Ingredients

• 1 pound of boneless, skinless chicken breasts (about 2)
• 1 pound of boneless, skinless chicken thighs (about 6)
• 1 yellow onion, diced
• 1/2 jalapeno pepper, diced
• 8-ounce can of tomato sauce
• 14.5-ounce can of diced tomatoes
• 2 teaspoons of dried oregano
• 2 teaspoons of salt
• 1 teaspoon of black pepper
• 1 teaspoon of ground cumin
• 1/2 teaspoon of chili powder
• 1/2 teaspoon of garlic powder
• 1/2 teaspoon of paprika
• 1/4 teaspoon of cayenne pepper

Cauliflower Rice Ingredients

• 1 large head of cauliflower
• 1 tablespoon of olive oil
• 1 1/2 teaspoons of sea salt
• 1/2 teaspoon of black pepper
• 1/2 teaspoon of garlic powder

Additional Ingredients

• 15-oz can of black beans, drained
• 2 tomatoes, diced
• 2 avocados, diced
• Lime wedges (optional)
• A dollop of plain Greek yogurt (optional)

Chicken Instructions

• Combine the chicken thighs, chicken breasts, onion, canned tomatoes, tomato sauce, 2 teaspoons of salt, oregano, 1 teaspoon of black pepper, chili powder, cumin, paprika, 1/2 teaspoon of garlic powder, and cayenne pepper in a slow cooker.
• Cover the mixture and cook it on a low setting for 4-6 hours or a high setting for 2-3 hours.
• When the chicken is tender and you can pull it apart, remove it from the slow cooker and shred the chicken with two forks or your fingers.
• Combine the drained beans with some juices from the slow cooker to heat them up and add flavor.
• Return the chicken to your slow cooker and mix it with the remaining juices.

Cauliflower Rice Instructions

• Break the cauliflower into florets.
• Place it in a food processor to create tiny rice-sized cauliflower pieces.
• Heat olive oil in a pan over medium-high heat.
• Add the cauliflower rice and cook, stirring occasionally, until it's tender and lightly golden (about 7-10 minutes).
• Add salt, pepper, and garlic powder to the cauliflower and mix well.
• Place the cauliflower rice in a bowl, along with shredded chicken, beans, diced tomatoes, and diced avocado.
• Top each bowl with Greek yogurt if you'd like and garnish it with lime wedges.
• Serve and enjoy this flavorful Cinco de Mayo recipe with friends and family!

Servings: 6

Sweet Potato Nachos

Serve this savory sweet potato nachos appetizer as a favorite Cinco de Mayo recipe this season!

Ingredients

• 3 large sweet potatoes, finely sliced
• 1 tablespoon of olive oil
• 1 1/2 teaspoons of salt
• 1 teaspoon of black pepper
• 4 boneless, skinless chicken breasts
• 1 teaspoon of ground cumin
• 1/2 teaspoon of garlic powder
• 1/2 teaspoon of paprika
• 1/4 teaspoon of cayenne pepper
• 2 tablespoons of chopped fresh cilantro
• 2 tablespoons of diced red onions
• 1/4 cup of grated jack cheese
• 1/2 cup of sliced black olives
• 1/2 cup of diced avocados
• Salsa verde

Instructions

• Preheat your oven to 400 degrees Fahrenheit.
• Line 2-3 baking sheets with parchment paper.
• Slice the sweet potatoes very thin.
• Place the potatoes in a large bowl and add salt, pepper, and olive oil. Toss the mixture to coat evenly.
• Put the potato slices on a baking sheet and bake in the oven for 8-10 minutes. Flip over the potatoes and cook them for an additional 6-8 minutes or until crisp.
• While the potatoes are in the oven, combine together salt, black pepper, cumin, garlic powder, cayenne pepper, and paprika. Use the mixture to season the chicken on all sides.
• Heat the olive oil over medium-high heat in a large skillet.
• Add the chicken and cook it, flipping occasionally, until browned (about 4-6 minutes per side).
• Remove chicken from the skillet and let it cool before shredding it with two forks.
• Set your oven to 350 degrees Fahrenheit.
• Line a casserole dish with a layer of crispy sweet potato chips.
• Sprinkle half of the cheese, chicken, and olives on the chip layer. Repeat with the remaining ingredients to create another layer.
• Bake the mixture in the pan, uncovered, until the cheese melts (about 6-8 minutes).
• Top the nachos with fresh cilantro, diced avocados, diced red onions, and salsa verde if you'd like.
• Serve and enjoy this Cinco de Mayo recipe with family and friends!

Servings: 6

Quinoa Taco Stackers

Kids and adults alike will love this unique, quinoa taco stackers recipe!

Bring it to parties or make it for your spouse and kids this Cinco de Mayo!

Quinoa Ingredients

• 1 cup of uncooked quinoa
• 2 cups of chicken broth (use low-sodium if you'd like)
• 1/4 teaspoon of salt

Taco Meat Ingredients

• 1 tablespoon of olive oil
• 1/2 of a yellow onion, diced
• 1/4 teaspoon of salt
• 1/8 teaspoon of black pepper
• 1/8 teaspoon of garlic powder
• 1 pound of ground buffalo, organic lean ground beef, or lean ground turkey
• 1 1/2 tablespoons of tomato paste
• 1/4 teaspoon of ground cumin
• 1/8 teaspoon of paprika
• 1/8 teaspoon of chili powder
• 1/8 teaspoon of cayenne pepper
• 1/ 8 teaspoon of dried oregano

Other Ingredients

• 15-once can of black beans, drained
• 15-ounce can of olives, sliced
• 1/2 cup of grape tomatoes, halved
• 1/3 cup of shredded cheddar cheese

Instructions

• Combine the quinoa with chicken broth and sea salt in a saucepan. Bring the mixture to a boil over high heat. Reduce the heat to low and cook, uncovered, for 15-20 minutes until the liquid gets absorbed. Fluff the quinoa with a fork and set it aside.
• Heat olive oil over medium-high heat in a skillet. Add diced yellow onion and cook until it becomes tender (about 4-6 minutes).
• Add the meat and break it into small crumbles.
• Season the meat with cumin, salt, black pepper, paprika, garlic powder, chili powder, oregano, cayenne pepper, and tomato paste. Stir the mixture well.
• Cook the meat until browned (about 6-8 minutes).
• Stack all ingredients inside 4 mason jars. Begin with a layer of cooked quinoa and top it with black beans, seasoned meat, olives, tomatoes, and shredded cheese.
• Serve the taco stackers right away or store them in your refrigerator for up to 4-5 days.
• When serving the stackers, top them with sliced avocados and enjoy!

Servings: 4

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
• Effective Workouts for Women 40+
• Daily Accountability & Coaching

LEARN MORE HERE »

Go Healthy this Cinco de Mayo!

Cinco de Mayo recipes don't have to cause you guilt or make you pack on pounds, as many Cinco de Mayo-themed dishes are loaded with nutritious ingredients.

Examples include quinoa, lean ground turkey, chicken, tomatoes, other vegetables, beans, salsa, avocados, and guacamole!

If you'd like to lose weight, burn fat, get fit, or stay healthy, consider the Fit Mother Project program for busy moms like you!

When you join you receive social support from other fit moms, health coaching from medical experts, custom meal plans, fat-burning workouts, weekly newsletters, recipes, and more!

In addition to preparing healthy Cinco de Mayo recipes for family and friends, try a free Fit Mom Jumpstart today!

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

LEARN MORE ABOUT FM30X »

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

Learn More About FM30X

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Women 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on Cinco de Mayo recipes.

The post Cinco de Mayo Recipes: How To Have a Fit Fiesta! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

In this episode, you’ll meet Robin, a 50-year-old mother of two and the winner of our 2021 Transformation Contest.

In early 2020, Robin lost her brother, who had just turned 50, to heart disease. 

That, and the onset of the pandemic, led Robin to let herself go, and she was overeating and drinking too much.

As the year rolled on and she was nearing her own 50th birthday, Robin knew she needed to change. 

She had a family and a career. She didn’t want to die of heart disease like her brother. 

She needed to need to snap out of her unhealthy spiral.

She found the Fit Mother Project on YouTube, signed up for the Fit Mom Jumpstart, and she hasn’t looked back since!

In this episode you’ll learn: 

• How Robin’s health journey started in the kitchen.
• How to dial in on your own nutritional needs.
• How to have a health regimen and structure that’s not ‘boring.’
• Why it’s OK for moms to focus on themselves and put their health first.
• How to lead your family by example. 
• How to stay focused and motivated. 
• And so much more!

So, if you want to get the most from your health and fitness efforts, listen to this episode on respecting your body, take some notes, and check out FM30X!

What is FM30X?

FM30X is a simple, sustainable, and specific weight loss program that is designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team that is there for you at every step, FM30X can help you lose 30, 40, or even 50+ lbs — even if you’ve never picked up a weight in your life. 

Click here to see what you get when you join the FM30X program today!

If you loved what you heard on the Fit Mother Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitmotherproject) along with two of your friends!

You can also listen to the show on:

• Spotify
• Amazon Music
• Google Podcasts

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 9 and subscribe to the
Fit Mother Project Podcast!

Dr. Anthony Balduzzi

 

Founder, Fit Mother Project & Fit Father Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Mother Project and Fit Father Project to help busy moms and dads get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

LEARN MORE ABOUT FM30X »

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

Learn More About FM30X

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Women 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on respecting your body.

The post Respecting Your Body: Episode 9 of the Fit Mother Project Podcast appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

In this episode, you’ll meet Dr. Stefan Zavalin, a doctor of physical therapy and the owner of Love to Move, a company that helps companies redesign their workplaces in order to encourage physical and emotional wellness.

Sedentary behavior and sitting for long periods of time increase the risk of some types of cancer by up to 68 percent and the risk of diabetes by up to 112 percent. 

Too much sitting can negatively affect your cardiovascular health, spinal health, blood sugar, and even lead to muscle loss.

In this episode, Dr. Zavalin explains why this happens and, more importantly, how we can fix it.

In this episode you’ll learn: 

• The dangers extended periods of sitting.
• What we can do in our daily lives to readjust our desks and anywhere else we sit.
• How to stand more.
• How much you should be sitting vs standing each day.
• Some great stretches you can do to combat the negative aspects of sitting.
• And so much more!

So, if you want to get the most from your health and fitness efforts, listen to this episode on why sitting is the new smoking, take some notes, and check out FM30X!

What is FM30X?

FM30X is a simple, sustainable, and specific weight loss program that is designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team that is there for you at every step, FM30X can help you lose 30, 40, or even 50+ lbs — even if you’ve never picked up a weight in your life. 

Click here to see what you get when you join the FM30X program today!

If you loved what you heard on the Fit Mother Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitmotherproject) along with two of your friends!

You can also listen to the show on:

• Spotify
• Amazon Music
• Google Podcasts

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 8 and subscribe to the
Fit Mother Project Podcast!

Additional Links Mentioned in This Episode

Love to Move website

How to book Love to Move at your organization

Dr. Zavalin on Instagram

Dr. Zavalin on Facebook

Dr. Zavalin on LinkedIn

Warm-Ups, Stretches, and Mobility Routines

Stretches for People Who Sit All Day

10 Stretches For Normal People That You Should Do Every Day

Dr. Anthony Balduzzi

 

Founder, Fit Mother Project & Fit Father Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Mother Project and Fit Father Project to help busy moms and dads get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

LEARN MORE ABOUT FM30X »

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

Learn More About FM30X

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Women 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on why sitting is the new smoking.

The post Sitting Is the New Smoking: Episode 8 of the Fit Mother Project Podcast appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

That doesn't mean resolving to eat more ice cream, it means setting goals you know you can keep!

Setting achievable goals is the best way to feel a sense of accomplishment and stay on track with your health and fitness goals.

By setting easy resolutions and tracking the little things, you can really make a difference in meeting your overall goals.

No resolution is too small! Start little to ensure you maintain each goal all year long!

The easy resolutions that are right for you depend on your lifestyle, health, and overall wellness.

Take into account your schedule, food and exercise preferences, and mental ability to stay on track and meet targets.

Don't set expectations that are dramatically different from your usual lifestyle and choose goals you feel excited about!

Here's how to set easy resolutions that will lead to positive changes.

Learn the key behind the motivation to work out and how to sustain your diet and exercise plans. 

15 Easy Resolutions for the New Year

When deciding which targets to set this year, use the following easy resolutions as a guide!

1. Work Out at Least 4 Days a Week

You don't have to exercise every single day. An easy new year's resolution is to exercise at least four days of each week.

Keep track of the days you complete a planned exercise, such as jogging, cycling, stair climbing, using an elliptical machine, or lifting weights.

Use an exercise journal so you don't forget which days you've exercised!

2. Exercise at Least 20 Minutes Most Days

Exercising for at least 20 minutes most days of the week is an easy resolution that many parents find ways to fit into busy schedules.

If you have the time, work out more than 20 minutes per day.

However, if your schedule doesn't allow for longer workouts, 20 minutes is often plenty of time to achieve health, fitness, and body weight goals.

3. Walk Every Day, Especially After Meals

On non-workout days, or even on days you complete a planned exercise, schedule in time to take walks — even if it's just 10 minutes here and there or walking your dog every day.

Doing so keeps your body moving, can give you a boost of energy, and keeps your metabolism going strong.

If weight loss is your goal, studies show that walking briskly for 30 minutes soon after mealtime enhances weight loss.

If you have a desk job, take periodic walking or stair-climbing breaks every opportunity you get to reduce the number of hours daily you spend sitting down.

4. Eat 3 Servings of Vegetables Daily

Many people don't consume the amounts of vegetables needed to meet daily vitamin, mineral, and fiber needs.

Consuming a wide array of vegetables on a daily basis helps you manage a healthy weight, keep cholesterol levels in check, and reduce your risk of diabetes, heart disease, and other chronic conditions.

Aim to fill half of each plate of food with vegetables during meals.

Even during breakfast, add vegetables to your plate, drink vegetable juice, or add veggie powder to protein shakes.

Sneak vegetables into omelets or scrambled eggs whenever possible.

If you're unable to eat veggies for breakfast, add an extra vegetable portion to lunch, dinner, or between-meal snacks to ensure you consume at least 3 vegetable servings daily.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
• Effective Workouts for Women 40+
• Daily Accountability & Coaching

LEARN MORE HERE »

5. Drink 12 Cups of Fluids

To maintain exceptional health, women should aim for at least 12 cups of fluids, particularly water, each day.

Other healthy drinks that count toward daily fluid goals include milk, plant milk, plain kefir, 100% fruit juice, coffee, tea, and vegetable juice.

If your new year's resolution is weight loss, drink about 2 cups of water before meals to help you feel full with fewer calories.

Keep track of your fluid intake throughout the day by drinking out of water bottles that hold known amounts.

As a frame of reference, one cup of fluid equals 8 fluid ounces.

6. Lose 1-2 Pounds per Week

If your new year's resolution is weight loss, make your weight-loss goal attainable and a number you can maintain for a lifetime.

Losing 1-2 pounds per week is a safe rate of weight loss that boosts your chance of keeping lost weight off long-term.

In comparison, losing weight rapidly puts you at risk of weight regain.

Step on the scale each day to ensure you meet daily and weekly weight goals.

Let the Fit Mother Project 30X (FM30X) weight loss program guide you!

7. Do at Least 2 House Chores Daily

If you don't keep up with house chores on a daily basis, they can quickly build up over time and become overwhelming.

Easy resolutions often involve house chores or organizational strategies that help you keep your home in order.

Chores are also calorie burners, which can make healthy weight management easier.

Consider doing at least two chores each day, such as doing the dishes, folding laundry, grocery shopping, doing yard work, washing your windows, washing your car, vacuuming, dusting, or cleaning the floors.

Cooking counts too and is an excellent way to keep your body moving!

Add chores to your resolution list based on your household needs.

8. Weigh Yourself Every Day

Weighing yourself daily is an easy resolution that's simple to complete this new year.

Studies show that daily weigh-ins are highly effective for weight loss and adopting healthy habits.

They also reduce your risk of unplanned weight gain.

Step on the scale at the same time each day to get the most accurate results!

Find out how to track your weight loss in the most effective ways!

9. Eat Protein Foods During Every Meal

Knowing which nutritious foods are rich in protein helps you achieve the easy resolution of consuming protein at each meal. Why is this a good idea?

Consuming protein frequently throughout the day helps you maintain lean muscle mass, minimize body fat, and achieve healthy body weight.

It enhances your metabolism, boosts satiety, and keeps your hair, skin, and nails healthy.

Pick some of the following healthy foods to ensure you consume plenty of protein at each meal: chicken, turkey, duck, very lean red meat, eggs, fish, and seafood, as well as nuts, seeds, legumes, tofu, or seitan.

Milk, plant milk, Greek yogurt, cottage cheese, plain kefir, and reduced-fat cheese are also excellent protein-rich options.

Low-sugar protein shakes and bars count too!

10. Eat Fiber-Rich Foods at Each Meal

Like protein-rich foods, foods high in fiber offer a variety of wellness benefits.

Examples include healthy weight management and a low risk of high cholesterol, high blood pressure, heart disease, diabetes, and other chronic conditions.

An easy resolution is to consume high-fiber foods during breakfast, lunch, dinner, and when eating snacks if possible!

Pick fruits, vegetables, whole grains (quinoa, wild rice, brown rice, whole-grain pasta, whole-grain bread, oatmeal, etc.), avocados, nuts, seeds, and legumes.

Examples of legumes include lentils, peas, black beans, pinto beans, and other dried beans.

11. Schedule Time for Relaxation

Relaxation doesn't come easy, especially for many busy parents.

But scheduling time to relax is one of the best things you can do for your body to keep stress levels low and reduce the risk of high blood pressure, heart disease, and other chronic diseases.

An easy resolution to keep this year is to set aside at least 15 minutes of relaxation time every day.

During this time, you might choose a cat nap, reading, getting caught up with current events, meditation, getting a massage, or doing yoga.

Get your body into a relaxing position, take deep breaths, don't think about stressful thoughts, and allow yourself to unwind.

12. Sleep at Least 7 Hours Each Night

Studies show that sleeping soundly for at least 7 hours each night reduces the risk of adverse health outcomes, such as obesity, weight gain, diabetes, high blood pressure, stroke, heart disease, depression, and all-cause deaths.

An easy resolution is to sleep at least 7 hours every night or most nights of each week.

Keep a sleep journal to ensure you get the amount of rest needed to maintain exceptional health and wellness.

To maximize sleep quality, sleep in a cool dark room, set a regular bedtime, and avoid caffeine and alcohol before bed.

Try this simple technique to fall asleep and relax your mind before bed!

13. Take Vitamins

Make it a new year's resolution this season to take a multivitamin or other vitamin supplement as directed by your doctor every day.

Doing so can improve your overall health, boost energy levels, and lower your risk of nutritional deficiencies and chronic diseases.

Ask your doctor about taking additional dietary supplements, such as joint health or heart support supplements, omega-3 supplements, probiotics, protein supplements, or other supplements that meet your individualized needs.

14. Take Care of Your Skin

Taking good care of your skin enhances its appearance and reduces the risk of dry skin, aging skin, acne, and other common skin issues.

Things you can do to improve the health of your skin include cleaning it often, keeping it moisturized, using sunscreen to protect your skin from the sun, and consuming the vitamins and minerals needed to give your skin a healthy glow.

Wash your face at least twice daily using water and a facial cleanser.

15. Work Out Your Abs Daily

While it's usually best to avoid working the same muscle groups day after day, abdominal muscles are an exception.

You can do ab exercises every day of the week, or most days of the week if you prefer.

Change up your ab routine often to reap the most benefit from regular ab workouts.

Do combinations of plank jacks, side planks, other oblique exercises, shoulder-touch planks, mountain climbers, sit-ups, crunches, leg raises, and other favorite ab exercises to keep your midsection slim and toned.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
• Effective Workouts for Women 40+
• Daily Accountability & Coaching

LEARN MORE HERE »

25 Additional Easy Resolutions for the New Year

In addition to the 15 easy resolutions above, consider trying setting some of the following this New Year's season!

1. If you're a smoker, stop smoking
2. Drink alcohol no more than one time per week
3. Find an active hobby
4. Be on time for all events
5. Spend more time with family and friends
6. Keep a gratitude journal
7. Go on weekly date nights with your spouse
8. Make a budget and stick to it
9. Take time to yourself every day
10. Keep a daily planner
11. Stop eating fast food
12. Dine out no more than 1-2 times per week
13. Set career or income goals
14. Set a regular bedtime and stick to it
15. Do yoga at least once per week
16. Sit down less often (at least 1 hour less)
17. Limit screen time/look at your phone less often
18. Limit social media activity
19. Read one book per month
20. Start gardening
21. Eat more organic foods
22. Lift weights at least twice weekly
23. Volunteer at least once a month
24. Stop drinking soda and diet soda
25. Cook at home more often

Don't overwhelm yourself with new year's resolutions this season.

Start by choosing just a few that best fit your lifestyle and preferences.

You can always add more targets after effectively achieving your initial goals!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
• Effective Workouts for Women 40+
• Daily Accountability & Coaching

LEARN MORE HERE »

Get Started with Easy Resolutions

Take plenty of time to consider the feasibility of easy resolutions this new year, and which are best for you and your family.

Make a list of your top ten ideas and narrow them down if needed.

Strive to attain at least 2-3 easy goals for an entire year and add to your resolution list if needed based on your motivation level and success rate.

Trust the Fit Mother Project to help you achieve health and fitness goals this New Year!

Upon joining this highly effective healthy living program for busy moms over 40, you have access to:

• Online health coaching from medical experts
• Social support from other fit moms
• Custom meal plans and menus
• Fat-burning workouts
• Weekly newsletters
• Nutritious recipes
• Much more!

In addition to setting feasible, easy resolutions this new year, try a free FMP meal plan and workout to continue on the road toward better health for you and your family!

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

LEARN MORE ABOUT FM30X »

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

Learn More About FM30X

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Women 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on easy resolutions.

The post Easy Resolutions: 40 Achievable Goals For the New Year! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

It’s that time of year. People are having new year’s reflections and setting all kinds of resolutions.

To lose weight, to be more consistent with exercise, to achieve more at work, or to be a better spouse or partner.

All of this is amazing. It is such a beautiful thing that we have the ability to use intention and vision to create goals and start to put energy behind them. 

But the sad truth is, most people don't succeed long-term with their resolutions. 

Mostly, this is because there's a specific process for setting goals, getting yourself aligned to those goals, and creating the environment that's going to help you. 

And that's what we talk about in this episode. 

In this episode you’ll learn: 

• How to turn your new year’s reflections into real goals.
• What it takes to succeed with any goal. 
• How to to get clear on what you truly want to achieve. 
• How to find your “why power” to stay motivated and consistent.
• How to shape your environment to ensure that there's less friction and you can be successful. 
• And so much more!

So, if you want to get the most from your health and fitness efforts, listen to this episode on new year’s reflections, take some notes, and check out FM30X!

What is FM30X?

FM30X is a simple, sustainable, and specific weight loss program that is designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team that is there for you at every step, FM30X can help you lose 30, 40, or even 50+ lbs — even if you’ve never picked up a weight in your life. 

Click here to see what you get when you join the FM30X program today!

If you loved what you heard on the Fit Mother Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitmotherproject) along with two of your friends!

You can also listen to the show on:

• Spotify
• Amazon Music
• Google Podcasts

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 7 and subscribe to the
Fit Mother Project Podcast!

Dr. Anthony Balduzzi

 

Founder, Fit Mother Project & Fit Father Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Mother Project and Fit Father Project to help busy moms and dads get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

LEARN MORE ABOUT FM30X »

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

Learn More About FM30X

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Women 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on new year’s reflections.

The post New Year’s Reflections: Episode 7 of the Fit Mother Project Podcast appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

In this episode, you’ll meet Jacqueline, a busy 42-year-old woman with her own veterinary practice, a farm she runs with her family, a rental business on the side, two kids, a foreign exchange, student, and a husband.

A busy, hectic life to say the least!

She was also dealing with a knee injury that kept her from doing much, if any, exercise.

And she still found a way to lose 100 lbs!

Her story is truly inspiring.

In this episode you’ll learn: 

• How to clean up your eating habits.
• How to improve gastrointestinal health. 
• How to identify your triggers and cravings and overcome them.
• How to stay focused when you have a lot of weight to lose.
• And so much more!

So, if you want to get the most from your health and fitness efforts, listen to this episode on the weight loss mindset, take some notes, and check out FM30X!

What is FM30X?

FM30X is a simple, sustainable, and specific weight loss program that is designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team that is there for you at every step, FM30X can help you lose 30, 40, or even 50+ lbs — even if you’ve never picked up a weight in your life. 

Click here to see what you get when you join the FM30X program today!

If you loved what you heard on the Fit Mother Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitmotherproject) along with two of your friends!

You can also listen to the show on:

• Spotify
• Amazon Music
• Google Podcasts

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 6 and subscribe to the
Fit Mother Project Podcast!

Dr. Anthony Balduzzi

 

Founder, Fit Mother Project & Fit Father Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Mother Project and Fit Father Project to help busy moms and dads get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

LEARN MORE ABOUT FM30X »

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

Learn More About FM30X

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Women 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the weight loss mindset.

The post Weight Loss Mindset: Episode 6 of the Fit Mother Project Podcast appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

We are honored that we can be of service to you and help you live healthier for yourself and your family.

We’re grateful that you're taking the time to listen to this message, that you're becoming a part of our community, and that you're investing in yourself and your health.

We're all on similar wavelengths and, together, we’re bringing more love, positivity, happiness, and health into this world.

Please listen to this short message on showing gratitude, and have wonderful and safe holidays with you and yours!

What is FM30X?

FM30X is a simple, sustainable, and specific weight loss program that is designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team that is there for you at every step, FM30X can help you lose 30, 40, or even 50+ lbs — even if you’ve never picked up a weight in your life. 

Click here to see what you get when you join the FM30X program today!

If you loved what you heard on the Fit Mother Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitmotherproject) along with two of your friends!

You can also listen to the show on:

• Spotify
• Amazon Music
• Google Podcasts

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to this special episode and subscribe to the
Fit Mother Project Podcast!

Dr. Anthony Balduzzi

 

Founder, Fit Mother Project & Fit Father Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Mother Project and Fit Father Project to help busy moms and dads get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

LEARN MORE ABOUT FM30X »

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

Learn More About FM30X

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Women 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on showing gratitude,

The post Showing Gratitude: A Special Episode of the Fit Mother Project Podcast appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

When winter sets in, it gets dark earlier and the temperature drops.

And for those in areas where things get really cold, wintertime is when a lot of people get into trouble with their health.

They're often less active. They're not outside as much. They're eating more sugary foods.

But, these are symptoms, not the root cause. 

It's a symptom of people not being able to adapt their health routines to the new changes and pressures of a colder climate in a darker environment. 

But you can adapt your health routine to deal with any kind of weather!

In this episode you’ll learn: 

• How to establish a personal health routine.
• How to adjust that routine as your environment changes.
• Why you need to focus on sleep, movement, and nutrition — and how to do it.
• The importance of vitamin D and how to get more of it.
• How to navigate the holiday season.
• And so much more!

So, if you want to get the most from your health and fitness efforts, listen to this episode on adapting to weather, take some notes, and check out FM30X!

What is FM30X?

FM30X is a simple, sustainable, and specific weight loss program that is designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team that is there for you at every step, FM30X can help you lose 30, 40, or even 50+ lbs — even if you’ve never picked up a weight in your life. 

Click here to see what you get when you join the FM30X program today!

If you loved what you heard on the Fit Mother Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitmotherproject) along with two of your friends!

You can also listen to the show on:

• Spotify
• Amazon Music
• Google Podcasts

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 5 and subscribe to the
Fit Mother Project Podcast!

Dr. Anthony Balduzzi

 

Founder, Fit Mother Project & Fit Father Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Mother Project and Fit Father Project to help busy moms and dads get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

LEARN MORE ABOUT FM30X »

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

Learn More About FM30X

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Women 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on adapting to weather.

The post Adapting to Weather: Episode 5 of the Fit Mother Project Podcast appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

In this episode, you’ll meet Megan, a 38-year-old mother of four who, after a lifetime of bad eating habits and having four babies, found herself not where she wanted to be health and fitness-wise. 

Like many women, she tried losing weight different times, but nothing seemed to stick or truly work for her.

Depression lead to overeating and the negative cycle continued.

After her husband saw incredible results in a short amount of time on the Fit Father Project, she decided to give the Fit Mother Project a try.

When she wrote her mission statement, something just clicked, and she was off and running!

In this episode you’ll learn: 

• How Megan and her husband teamed up and supported each other’s weight loss journeys.
• How they fit meal prepping and exercising into their busy family schedule. 
• How her grocery list — and tastes — completely changed.
• How she faced depression head-on and overcame turning to comfort foods and overeating. 
• How her biggest and most important transformation happened within herself and within her own mind.
• And so much more!

So, if you want to get the most from your health and fitness efforts, listen to this episode on depression and overeating, take some notes, and check out FM30X!

What is FM30X?

FM30X is a simple, sustainable, and specific weight loss program that is designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team that is there for you at every step, FM30X can help you lose 30, 40, or even 50+ lbs — even if you’ve never picked up a weight in your life. 

Click here to see what you get when you join the FM30X program today!

If you loved what you heard on the Fit Mother Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitmotherproject) along with two of your friends!

You can also listen to the show on:

• Spotify
• Amazon Music
• Google Podcasts

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 4 and subscribe to the
Fit Mother Project Podcast!

Dr. Anthony Balduzzi

 

Founder, Fit Mother Project & Fit Father Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Mother Project and Fit Father Project to help busy moms and dads get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

LEARN MORE ABOUT FM30X »

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

Learn More About FM30X

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Women 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on depression and overeating.

The post Overcoming Depression and Overeating: Episode 4 of the Fit Mother Project Podcast appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

In this episode, you’ll meet Steph and Chris, busy parents leading hectic, chaotic lives. 

The hustle and bustle of day-to-day life lead their fitness to fall by the wayside.

Chris found the Fit Father Project and dove right in. Steph was skeptical at first, but once she saw how easy it really is, she jumped into the Fit Mother Project.

There was no looking back from there, and their transformation from an unfit couple to a fit couple, to a fit family, was underway!

In this episode you’ll learn: 

• How Steph and Chris dove right in by focusing on nutrition first.
• How they incorporated their kids into their healthy eating plan.
• How they changed their family’s daily routine and made it work for everyone.
• How to completely change your mindset and outlook on eating and exercise.
• How to find your motivation and your “why.”
• And so much more!

So, if you want to get the most from your health and fitness efforts, listen to this episode on fit couples, take some notes, and check out FM30X!

What is FM30X?

FM30X is a simple, sustainable, and specific weight loss program that is designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team that is there for you at every step, FM30X can help you lose 30, 40, or even 50+ lbs — even if you’ve never picked up a weight in your life. 

Click here to see what you get when you join the FM30X program today!

If you loved what you heard on the Fit Mother Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitmotherproject) along with two of your friends!

You can also listen to the show on:

• Spotify
• Amazon Music
• Google Podcasts

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 3 and subscribe to the
Fit Mother Project Podcast!

Dr. Anthony Balduzzi

 

Founder, Fit Mother Project & Fit Father Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Mother Project and Fit Father Project to help busy moms and dads get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

LEARN MORE ABOUT FM30X »

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

Learn More About FM30X

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Women 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on fit couples.

The post Fit Couples: Episode 3 of the Fit Mother Project Podcast appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.