More Than Sweat is a healthy lifestyle program in which you will receive all of the following

Customizable, App Based Exercise Program
There are several different versions to accommodate for pregnancy, postpartum, diastasis recti, low impact, runners, beginner + advanced. Furthermore, it can be customized for a three, four or five day per week exercise schedule.
Intuitive Eating Based Nutrition Guidance
Rather than give you a specific nutrition plan of calories or macros, our focus is giving you the tools to make healthy eating EASY and TASTY. We want you to fuel your bodies so that you feel well, but we also want you to have a good relationship with food. In our experience, you don’t need a bunch of rules on what to eat, how much to have and when to eat it, but what you really could use are tips, advice and ideas on how to make healthy eating doable and enjoyable. So instead, we give you tons of recipes, dinner meal plans, healthy breakfast/lunch/snack ideas and loads of practical tips.
Deep Core Training
One of the things that makes this program unique is the emphasis on the deep core, which is essential for ALL women regardless of the stage in their life. You will learn how to properly engage the deep core muscles using diaphragmatic breathing in addition to getting educational videos and exercises which improve overall strength/body composition, heal/prevent diastasis recti/incontinence and/or prepare for labor.
On top of that, you will receive endless accountability through messages and a private Facebook group in addition to having direct access to Camille and Jessica for any PERSONAL help that you should need. This program was designed to be repeated so that you achieve progressive overload which translates to progress and a healthy lifestyle that LASTS. Camille and Jessica will guide you through the program for the first four weeks (learning phase) and then it is meant to be repeated two more times for a building phase and finally a maintenance phase. This not only means you get more for your $$ dolla (holla), but you will actually see change and solidify healthy habits.

See below for the specific breakdown of each component.

EXERCISE

APP BASED EXERCISE PROGRAM: You will receive a four week exercise program in a user friendly web platform and downloadable app (Android and iOS) complete with video demonstrations. The exercise program has different versions to accommodate for pregnancy, postpartum, diastasis recti, low impact, runners, beginner + advanced. Furthermore, it can be customized for a three, four or five day per week exercise schedule.

The workouts can be done at home or in the gym, and they last about 30 - 45 minutes. See below for the necessary equipment. Keep in mind that many of these can be substituted with things you already have in the house!

Exercise Guide: This guide explains suggested principles and theories of exercise so that you know the science behind my reasoning.

Workout Rules: This will teach you how to have the most effective and efficient workout as possible. It is not enough to just go through the motions, and I will help teach how to maximize the exercise.

EATING

FOOD IDEAS + TIPS
We give you practical tips so that you can actually make healthy eating WORK for YOU. Additionally, we give you a bunch of different options for breakfast, lunch and snack, and tell you how we minimize meal planning and prep time while maximizing taste and budget in a family friendly way.
DINNER MEAL PLAN
For your convenience, there is a dinner meal plan for every single week of the month.
RECIPES
We will provide you with all the dinner recipes as well as our favorite breakfast, lunch and snack options.
WHOLE FOODS GUIDE
You will also receive a whole foods guide, which lists different examples and serving sizes from all the food categories.
NUTRITION GUIDE
This document is explains nutrition principles that we follow. We believe these concepts will not only fuel your body in such a way that is physically healthy, getting you the results you want, but it will also help you build a stable mental and emotional relationship with food.

Accountability

Private Facebook Group: You will have access to a private Facebook group that will serve as a portal for encouragement, discussion, motivation, accountability, camaraderie, questions, information, tips and so much more.

Personal Accountability: I will also be emailing everyone in the group on a weekly basis in order to not only personally check-in to see how things are going, but to also answer any private questions you may have and to ensure that you are doing the deep core technique properly.

Schedule: We have jam packed the program with content - information, videos and more - as we wanted to equip you as best as we possibly can. However, we do not want you to be overwhelmed. Therefore, we are giving you a daily schedule for the reading, videos, exercise, etc so that you can better absorb the information.

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.

MORE THAN SWEAT

Prep week of the next session starts January 13, 2020!

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