Fitness Library for ALL

Morning Routine - 6am Wake up time, fasted Fat Burn Drink

THIS

PLUS

THIS = HEALTHY GUT

For Meal Prep is linked for you here under Karina's program

Welcome to the Fitness Library! 💪 I’ve created this resource to help you kickstart your fitness journey with everything you need in one place. Below, you’ll find guidance on nutrition, recipes, workouts, and more. I share all the tools and tips I use to stay on track. To remind you, supplements are not required to lose weight. I aim to provide you with the knowledge and resources to make informed choices. Supplements can get pricey; I’ve sorted them by importance to help you choose wisely. The ones I’ve highlighted are my non-negotiables, but the decision is yours based on your needs and budget. Visit my website: www.waistedmom.com

7:00 AM - I MAKE MY COFFEE LIKE THIS

scoop of collagen to replace the creamer. I love ALL the flavor. I am not a vanilla fan. its too plain. This won't make coffee creamy but it will help with joints, BONE density, skin & more.

AFTER COFFEE, I EAT MY PROTEIN OVERNIGHT OATS FOR BREAKFAST WHICH I MAKE ON SUNDAYS

Click on the photo for oats, jar & nut butter brand.

How to make protein overnight oats

Click on photo, for ingredients

To get the protein for oats, click here

I love all flavors, and I have tried them all. Choose your favorite fruit. For example, pumpkin is limited edition. Blueberry and caramel are awesome for overnight oats or baking.

1 scoop of greens + 1 scoop reds + 1 scoop LC

click on photo for link. add greens & reds for free shipping

Eat Your Way To Fit Program

Free Coaching Group

Nutrition

Workout with me

How I start my morning - Each photo is a link

1st thing in the morning. 1 scoop every morning & 2nd scoop 3 pm- ish

HORMONE THERAPY. Daily. Mood, energy for perimenopause & menopause. Helps with Perimenopause & menopause symptoms

Take with every meal

Daily Vitamins

click for Almond Meal

START YOUR MORNING LIKE THIS FASTED below ( EMPTY STOMACH)

CLICK HERE for links

After you watch this video.

Send questions to contact@karinarabin.com

What else do I need to get fit?

Food Scale

👈 This scale is THE only accurate scale that I have found, and it's under $20 bucks. It gives your accurate body fat %, muscle mass, calories, meal plan, exercise, and community. If you purchase it, email me to join my small private Facebook group. That way, I can support your journey. contact@karinarabin.com

Best Accurate composition scale.

amzn.to/3MQ5oDW

SEASONING

I lift weights at 9 a.m. EST. You can click here to work out with me on YouTube.

Breakfast/ PM Snack

1/2 scoop coffee, or 1 scoop overnight oats and/or 1 scoop - 3 pm shake + greens /reds. Whatever you like. good for baking & pancakes.

1 Scoop before workout

FAT BURN PILL

I take this before pool to get help with body fat %

Waist Trainer to lift weights

PRE-WORKOUT

FLAVOR WATER

I flavor my water this way and it helps during a workout

How to find your MACROS. Click below. Then you will need a Food Tracking app to help you.

Click on the photo for your calories.

Calories Deficit for weight loss. Calorie Maintenance for build muscle. Muscle DOES NOT grow in Cal Deficit unless you're a pro & know how to do this. The food tracking app i use and coach in is called 1st Phorm - you can add me as your advisor karinarabinfit

My afternoon. 3pm. It used to be coffee / energy drink, now its a protein shake and supplements

3 PM Snack + Greens

1/2 scoop coffee, or 1 scoop overnight oats and/or 1 scoop - 3 pm shake + greens /reds. Whatever you like. good for baking & pancakes.

Put this into protein shake or I add with fat burning in the morning OR afternoon. These are none negotiable if you don't eat 30 different vegetables per week.

DIGESTIVE ENZYMES FOR BLOAT. I take every time I go out to eat, if i bloat at home then this helps

Bed Time Routine start at 8pm

For Stress CORTISOL @bedtime. READ bottle for instructions

1 scoop MAGNESIUM at BED time + Vitamin D at same time for best result.

Vitamin D

FREE PLAN CLICK HERE

Want your custom calories - I use the 1st Phorm food tracking app & coach in it. Download it and add me add me as your advisor. My name is karinarabinfit

Which Supplement is best to start with on a budget?

Start with protein because most women do not eat enough protein. For optimal results, a human body must receive half your body weight of protein per day. For example, if you're 150 pounds, you must consume 75 grams of protein daily to maintain your muscle mass. The more muscle a human has, the more fat the human body will burn. This is WHY men lose weight faster than women. Muscle Mass!

Having more muscle mass means you burn more calories at the same body weight than with less muscle mass. We start to lose muscle mass at age 27 and begin to gain fat.

Amazon Faves, seasoning, etc

👈 This scale is THE only accurate scale that I have found, and it's under $20 bucks. It gives your accurate body fat %, muscle mass, calories, meal plan, exercise, and community. If you purchase it, email me to join my small private Facebook group. That way, I can support your journey. contact@karinarabin.com

If you're between 115-150 approximately. Skinny fat is when your body if NOT overweight but UNDER MUSCLED. It requires to LIFT WEIGHTS in order for the body to burn fat. CLICK HERE to read more.