Now enrolling for More Than Sweat - Deep Core Edition!

More Than Sweat is back and better than ever with the Deep Core edition! You are going to receive the complete package to live a healthy lifestyle with a full exercise program, a complete nutrition plan, extensive education and endless accountability, but you will also get a whole section on the deep core so you have better core functioning and muscle tone. This component is so often neglected in many fitness programs, but it is essential for every woman in every stage of life.

More Than Sweat is an extensive and complete program, the complete details of which can be found below:

EXERCISE

There are two versions of the exercise program: regular and prenatal/postnatal/diastasis recti because ladies in the second population still want killer workouts, but need certain modifications.

Four Week Exercise Program: The four week exercise schedule and program has the workouts written in an Excel spreadsheet with video demonstrations. There are different levels for beginner, intermediate and advanced so whether you are just starting out or are a seasoned vet, this will be challenging, yet doable for you. There are 5 workouts per week and each lasts roughly 30 minutes.

Exercise Guide: This guide explains suggested principles and theories of exercise that we recommend and why we think they are beneficial.

Workout Rules: These rules ensure that you get the absolute most out your workout, maximizing your time and efforts. It is not enough to just go through the motions of the exercise. Therefore, I will help you with proper form and how to actually engage the muscles well.

DEEP CORE

What really sets this program apart is the added emphasis on the deep core, which so many other workout programs ignore.

Four Week Exercise Program: The four week exercise schedule and program has the workouts written in an Excel spreadsheet with video demonstrations. There are different levels for beginner, intermediate and advanced so whether you are just starting out or are a seasoned vet, this will be challenging, yet doable for you. There are 5 workouts per week and each lasts roughly 30 minutes.

Deep Core Guide: A 50 page guide with information, pictures and video explaining all the different muscles of the deep core and how to properly engage them so that you have

- Better stability -

- Less injury -

- More core strength -

- Improved muscle tone -

- Better sexual functioning -

- Prevention or healing of diastasis recti -

- Prevention or healing of stress urinary incontinence -

NUTRITION

Recipes
30 seasonal recipes per session
Whole Foods List
A list of whole foods broken down into category and serving size
Caloric Intake Plans
Three different caloric intake plans with servings for each food group are provided, and you will determine your best option via questionnaire.
Meal Plan
Weekly meal plans with shopping lists in order to take the guesswork out of it
Nutrition Principles
A guide that explains the encouraged nutrition principles for healthy eating and the reasoning behind them. These principles will not only help you fuel your body properly by ensuring that you are getting the appropriate micro and macro nutrients so that your body can perform optimally and burn fat, but they will also help you enjoy and appreciate food as medicine, community and pleasure guilt-free. These principles will teach you how to physically eat properly in addition to helping you establish and maintain a healthy mental and emotional relationship with food.

REQUIREMENTS

1. Set of Dumbbells - Medium resistance (5 to 15# set). I prefer the hexagonal shape at the end as your hand fits under the dumbbell better when using them on the ground. I also like the cast iron instead of the neoprene because the neoprene will essentially rot and fall of the dumbbell. I have linked a set on Amazon, but these can also be purchased at major retailers like Target and Wal-Mart. Additionally, they can often be found used for a cheaper price at second hand sports stores or online sites such as Craigslist and Facebook Garage Sales.

(It would also be beneficial to have a smaller set of dumbbells (1 to 5# set), but you can use soup cans or water bottles as well.)

2. Exercise Ball - I again have linked a quality brand on Amazon, but these can also be purchased at major retailers like Target and Wal-Mart. The appropriate size depends on your height:

4'11" to 5'4" height: 55 cm ball

5'4" to 5'11" height: 65 cm ball

5'11" to 6' 7" height: 75 cm ball

3. Circle Mini Resistance Band - Medium resistance. I have linked to my favorite set here. You actually do not need the whole set, but rather just one of medium resistance (green or blue in this case). If you visit a local physical therapy office, they will usually sell these individually.

4. Val Slides - You can purchase these off of Amazon, but you can also simply use household items - socks or rags on hard floors or paper plates on carpet.

5. Handle Resistance Band - I recommend not only a medium resistance band like the one linked here, but also one that comes with a door attachment so that you can loop it around something or anchor it a door.