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The Fit Fam Framework

Success Path Overview…Coming Soon!

Phase One

Nutritional Green Zone

You've decided you'll stop the cycle of poor lifestyle choices.

Action Steps:

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FAQ & Grocery Tip Page CIWI new

FAQ's and Grocery Tip Page

FAQ's

What are Slow Digesting Carbohydrates?

  • The slow digesting carbohydrate is added into the menu in the evenings. Feel free to have it every night if you are feeling fatigued during the day. It may not show up nightly on your menu, but this is about figuring out what works for YOUR body so even if it’s not on there nightly, you can opt to have it. Pay attention to how you feel afterwards and if you feel better having it only every other night, that’s just fine!

Slow digesting carbohydrate swaps:

           Quinoa – ¼ to ½ cup  – Make sure the only ingredient is quinoa. Rinse well. Quinoa can be cooked with broth, instead of water for added flavor

           Lentils  – ¼ to ½ cup per serving

           Sweet potato/Yams/White potatoes – ½ to 1 small potato

           Berries (such as strawberries, raspberries, and blueberries) – 1/2 cup

           Summer Squash – 1 cup

           Brussel Sprouts – 1 cup

           See Food List for more ideas on Slow Digesting Carbs.

How long should I wait between dinner and breakfast?

Going at least 12 hours between dinner and your first real food meal of the day is the rule of thumb. Some women do good going 14 hours, some even 16, few do well beyond that, but everyone is different so pay attention to things like focus and concentration, sleep, etc. and if you feel off in these areas, you may need to stay closer to 12.

Why Coffee or Tea?

Having your coffee or tea with the MCT oil (mentioned in your grocery list) and butter can aid in keeping you fuller in the morning but is optional so if it’s not your thing, that’s OK!

Fair Trade or organic coffee are good choices. Our favorite is the Bulletproof brand found on Amazon. Drink Black tea or black coffee when you start to feel a bit hungry in the morning. Don’t eat your first real meal until you’re hungry…but DON’T wait until you’re starving! 
–Optional (but highly recommended): Blend 1 tsp MCT oil (Brain Octane, preferred) AND 1 tsp unsalted Kerrygold butter with a sweetener (optional). This will often help hold you over longer before eating and gives your body much needed fat first thing in the morning, further depleting glycogen stores so you can tap into fat burning. Best to blend 30 seconds -1 minute.

What is Collagen?

Collagen is also great to put in shakes or coffee (it doesn’t change the taste) but isn’t listed as it’s optional, but super beneficial addition as it can aid in joint health, help with hair, skin, nails, and more!

Food Prep for the week?

If preparing food ahead of time for the entire week, then be sure to freeze the second half of the week’s food to maintain freshness.

How many Veggies!

Veggies are SO important! The ultimate goal for most of us is 6-12 servings of non-starchy veggies. I know that sounds like a lot, but if you opt for the shake, you can always add in 2 or more cups of greens, or add an extra portion of veggies to your lunch or dinner. Most meal plans take you up to 5 since that is such a big jump for so many, but if you can get in more, BONUS points for you! Feel free to use the veggie swaps listed on the Grocery Shopping Tip list to accommodate your palate!

Do you need to double the recipes?

MyKitchenCalculator.comEasily converts serving sizes to fit your whole family. As easy as copy and paste!

What's the difference between Men and Women?

MODIFICATIONS FOR MEN:
Although these meal plans are geared towards women, you can make some easy modifications to accommodate the specific needs of men. Make each meat portion between 6-8 ounces. Increase each vegetable serving by 1-2 servings per meal. Fat portions listed such as avocado, feta (optional), olives, oils for salad, can be doubled. Slow digesting carbs like quinoa, beans, lentils, sweet potato, can be doubled.

 Both men and women who workout have special needs on that day. Adding a bit more protein and slow digesting carbs is absolutely fine and will make you feel better and hold on to your lean muscle mass. Start with 1-2 more ounces of protein and ¼ cup more of your slow digesting carbs and if you need more, do it!

Grocery Shopping Tips

How much water do I drink ?

Drink half your body weight in ounces, but no more than 91 ounces. This is from a total beverage consumption so be sure to include coffee/tea
and shake.

How do I choose my meats ?

Choose your meats with these guidelines in mind:
Beef
Good = Antibiotic Free

Better = Organic & pastured

Best = Grass-fed

 

Chicken/Turkey

Good = Antibiotic Free

Better = Organic

Best = Pastured & Organic 

*You can substitute chicken for fish in any meal.

Bacon should be nitrate free and sugar free.

Sausage 

Good = Antibiotic Free

Better = Organic

Best = Pasture-raised

What are Approved cooking oils?

Approved cooking oils: 

Avocado oil (preferred)

Kerrygold butter (unsalted for coffee & unsalted or salted for cooking)

Extra virgin Coconut oil

Ghee

High quality Olive oil

Eggs?

Eggs are always optional. See guidelines below to keep in mind when selecting eggs:
Good = Cage Free
Better = Organic 
Best = Pasture-Raised

Need Some Veggie Swaps?

Approved Veggie Swap List: (organic is best for most vegetables. See link below for 2018 information) The below list are recommendations, but feel free to add any non-starchy vegetables to your meals.

      EWG’s 2018 Guide to Pesticides in Produce

       Cabbage         Spinach     Kale

       Cauliflower     Broccoli      Mixed Greens

       Asparagus      Lettuce      Green beans

       Carrots             Squash      Zucchini 

       Cucumber      Celery         Brussel sprouts

Additions to any meal:
       Mushrooms    Onions        Bell peppers

Slow Digesting Swaps?

Slow digesting carbohydrate swaps:

           Quinoa – ¼ to ½ cup  – Make sure the only ingredient is quinoa. Rinse well. Quinoa can be cooked with broth, instead of water for added flavor

           Lentils  – ¼ to ½ cup per serving

           Sweet potato-½ to 1 small potato

Sweetener for Tea, Coffee, & More!

We find SweetLeaf Stevia brand to taste the best. The additional SweetLeaf flavors available in this brand are great, too.

MCT Oil?

MCT Oil (optional in coffee or tea) Bulletproof Brain Octane is our favorite. This can be found on Amazon or at Sunshine Health Food store in the Shreveport/Bossier area.

Collagen?

Collagen: (optional to add to your coffee or shake)
Top 3 Recommendations-

1. Bulletproof Collagen Protein 

2. Vital Proteins Collagen

3. Dr. Axe Multi Collagen Protein

Yogurt?

Yogurt should be Full Fat and be 5 grams or less of sugar per serving size. Greek yogurt is recommended.

Almond Butter?

Plain Almond Butter is preferably with only salt added. Barney Butter (Bare Smooth) is our favorite.

Feta?

Feta should be Full Fat block cheese, not crumbled.

Optional Basic Salad Dressing?

Add approved oil to salt, pepper, and any spices or herbs with no sugar or additives (every ingredient should be a spice or herb).

Soy Sauce Replacement?

Coconut Aminos is a great replacement for soy sauce in recipes. Our favorite brand is Coconut Secret Coconut Aminos.

Seasonings for meat or veggies?

  • Seasonings: Add salt, pepper, spices and herbs to foods, as desired. All spices or herbs should have no sugar or additives (every ingredient should be a spice or herb). Our favorite seasoning blend is “Slap Yo Mamma”.

What kind of Salt is Best?

Redmond Real Salt, Pink Himalayan, or  Celtic Sea Salt are recommended for flavor and nutritional value. Our favorite brand is Redmond Real Salt. 

Organifi Green Juice?

Optional substitution for veggies for 1 meal a day:
Organifi Green Juice –
Organifi Green Juice shop

Optional Approved Shake:

Includes less than 5 grams of sugar. Only approved sweeteners would be Stevia, Monkfruit, Xylitol, or GMO – free Erythritol. Can mix with unsweetened coconut milk, unsweetened almond milk, or water.

Approved shakes include, but not limited to:
-Fit365
Go to the link below and put in the discount code LISALOU20 for 20% off – Fit365 Shake discount

Vega One
with 6 servings of veggies 

Bluebonnet Whey

Fit Chix HIIT Videos Intro for CIWI

Fit Chix HIIT™ Videos

CLICK a category below to get started!

Although you don’t have to have weights, 3 – 10 pound weights are highly recommended depending on the exercise and your level of strength. 

1

It’s important NOT to work the same body part two days in a row.

2

Total body CAN be done on consecutive days since it’s not focused on isolating one muscle group, but put your abs, upper and lower body exercises on non-consecutive days.

3

Want to focus more on lower body? Aim for 2-3 days a week of lower body videos. Same goes for other muscle groups you’d like more work on, just do them on non-consecutive days! 

Not all exercises are suitable for everyone. If you are concerned about whether the exercises in this or any other exercise program are right for you, do not perform them until you have been cleared by your physician especially if you are overweight, pregnant, nursing, regularly taking medications, or have any other existing medical or health conditions.

The workout tips and instructions included the Fit Chix™ videos are not a substitute for medical counseling. As with any exercise program, if at any point during the workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately. You are responsible for exercising within your limits and seeking medical advice. Lisa Lou Fitness™ is not responsible for any injuries that result from participating in any of its workouts. Enjoy your workout!–

FC Groove Upper Body Videos CIWI

Upper Body Fit Chix Groove™ Videos

 FC Groove #61 – Mat & Weights

 FC Groove #55 – Mat & Weights

 FC Groove #51 – Mat & Weights

 FC Groove #48 – Mat & 1 Weight

 FC Groove #47 – Weights only.

 FC Groove #42 – Mat only

 FC Groove #41 – Mat & Weights

 FC Groove #39 – Weights & Mat.

 FC Groove #38 – Weights &  Mat.

 FC Groove #37 – Mat only

 FC Groove #36 – Mat only.

 FC Groove #35 – Weights & Mat (or chair for modification)

 FC Groove #34 – Weights & Mat (or chair for modification)

 FC Groove #25 – Weights & Mat (or chair for modification)

 FC Groove #24 – Weights & Mat (or chair for modification)

 FC Groove #21 – 1 Weight & Mat

 FC Groove #20 – Mat only

 FC Groove #19 – Mat only

 FC Groove #18 – Mat only

 FC Groove #17 – Weights only

 FC Groove #16 – Weights only

 FC Groove #15 – 1 Weight & Mat

FC Groove Total Body Videos CIWI

Total Body Fit Chix Groove™ Videos

 FC Groove #64 – Chair & mat

 FC Groove #63 – Weights & Mat

 FC Groove #60 – Weights & Mat

 FC Groove #58 – Weights & Mat

 FC Groove #52 – Weights only

 FC Groove #49 – Weights & Mat

 FC Groove #44 – Weights & Mat

 FC Groove #43 – Weights & Mat

 FC Groove #30 – Weights & Mat

 FC Groove #14 – Mat only

 FC Groove #13 – Weights & Mat

 FC Groove #10 – 1 Weight only

 FC Groove #9 – Weights only

 FC Groove #8 – Weights & Mat

 FC Groove #7 – Mat only

 FC Groove #6 – Mat or Chair

 FC Groove #5 – Mat or Chair

 FC Groove #4 – Mat, Weights, and Paper Plates

 FC Groove #3 – Mat & Weights

 FC Groove #2 – Weights only

 FC Groove #1 – Mat or Chair

FC Groove Lower Body Videos CIWI

Lower Body - Fit Chix Groove™ Videos

 FC Groove #59 – 1 Weight.

 FC Groove #54 – Weights & Mat.

 FC Groove #53 – Mat only.

 FC Groove #50 – Weights & Mat.

 FC Groove #46 – Weights & Mat.

 FC Groove #45 – Mat only.

 FC Groove #40 – Mat only.

 FC Groove #23 – Mat only.

 FC Groove #22 – 1 Weight & Mat.

 FC Groove #19 – Mat only.

 FC Groove #18 – Mat only.

 FC Groove #12 – Weights only.

FC Groove Abs Videos CIWI

ABS Fit Chix Groove™ Videos

 FC Groove #62 – Weights & Mat.

 FC Groove #57 – 1 light & 1 heavier Weight & Mat.

 FC Groove #56 – 1 Weight & Mat.

 FC Groove #33 – 1 Weight & Mat

 FC Groove #32 – 1 Weight.

 FC Groove #31 – 1 Weight & Mat.

 FC Groove #29 – Weights & Mat.

 FC Groove #28 – 1 Weight & Mat.

 FC Groove #27 – 1 Weight & Mat.

 FC Groove #26 – Mat only.

 FC Groove #22 – 1 Weight & Mat.

 FC Groove #19 – Mat only.

 FC Groove #18 – Mat only.

 FC Groove #15 – 1 Weight & Mat.

 FC Groove #11 – 1 Weight & Mat.

Fit Chix HIIT Videos Intro for CIWI

Fit Chix HIIT™ Videos

1

It’s important NOT to work the same body part two days in a row.

2

Total body CAN be done on consecutive days since it’s not focused on isolating one muscle group, but put your abs, upper and lower body exercises on non-consecutive days.

3

Want to focus more on lower body? Aim for 2-3 days a week of lower body videos. Same goes for other muscle groups you’d like more work on, just do them on non-consecutive days! 

CLICK a category below to get started!

Although you don’t have to have weights, 3 – 10 pound weights are highly recommended depending on the exercise and your level of strength. 

Not all exercises are suitable for everyone. If you are concerned about whether the exercises in this or any other exercise program are right for you, do not perform them until you have been cleared by your physician especially if you are overweight, pregnant, nursing, regularly taking medications, or have any other existing medical or health conditions.

The workout tips and instructions included the Fit Chix™ videos are not a substitute for medical counseling. As with any exercise program, if at any point during the workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately. You are responsible for exercising within your limits and seeking medical advice. Lisa Lou Fitness™ is not responsible for any injuries that result from participating in any of its workouts. Enjoy your workout!–

Fit Chix Groove Videos Intro CIWI

CLICK a category below to get Your Groove on with us!

Although you don’t have to have weights, 3 – 10 pound weights are highly recommended depending on the exercise and your level of strength. 

1

It’s important NOT to work the same body part two days in a row.

2

Total body CAN be done on consecutive days since it’s not focused on isolating one muscle group, but put your abs, upper and lower body exercises on non-consecutive days.

3

Want to focus more on lower body? Aim for 2-3 days a week of lower body videos. Same goes for other muscle groups you’d like more work on, just do them on non-consecutive days! 

Not all exercises are suitable for everyone. If you are concerned about whether the exercises in this or any other exercise program are right for you, do not perform them until you have been cleared by your physician especially if you are overweight, pregnant, nursing, regularly taking medications, or have any other existing medical or health conditions.

The workout tips and instructions included in the Lisa Lou Fitness™ videos are not a substitute for medical counseling. As with any exercise program, if at any point during the workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately. You are responsible for exercising within your limits and seeking medical advice. Lisa Lou Fitness™ is not responsible for any injuries that result from participating in any of its workouts. Enjoy your workout!–

Fit Chix Groove/HIIT Videos Intro CIWI

Fit Chix Groove™ OR Fit Chix HIIT™ Videos

You Pick & Click Below...

OR

Although you don’t have to have weights, 3 – 10 pound weights are highly recommended depending on the exercise and your level of strength. 

1

It’s important NOT to work the same body part two days in a row.

2

Total body CAN be done on consecutive days since it’s not focused on isolating one muscle group, but put your abs, upper and lower body exercises on non-consecutive days.

3

Want to focus more on lower body? Aim for 2-3 days a week of lower body videos. Same goes for other muscle groups you’d like more work on, just do them on non-consecutive days! 

Not all exercises are suitable for everyone. If you are concerned about whether the exercises in this or any other exercise program are right for you, do not perform them until you have been cleared by your physician especially if you are overweight, pregnant, nursing, regularly taking medications, or have any other existing medical or health conditions.

The workout tips and instructions included the Fit Chix™ videos are not a substitute for medical counseling. As with any exercise program, if at any point during the workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately. You are responsible for exercising within your limits and seeking medical advice. Lisa Lou Fitness™ is not responsible for any injuries that result from participating in any of its workouts. Enjoy your workout!–