Complete Nutrition and Exercise Program... For Free!

Tuesday, January 14, 2014

It's time. Summer bodies are made in the winter and this summer let's not be caught unprepared again! I'm so excited to share with you a 12-week program that shows you EXACTLY what to eat, what to exercise, when to exercise it, and proper form to exercise it. It includes cardio and weight lifting, and is great for beginners! (That totally sounds sponsored... it's not... I'm just so excited to share this with you!)

The program was created by fitness expert Jamie Eason on and can be accessed here! Oh and did I mention that it's FREE?? I started the program yesterday and will continue until April 7th... When you access the meal plan you may think that it's a little bland but I'm going to be posting on how I spiced things up along the way. A little imagination and a few spices can go a long way!

Rules of the Program
  • Eat first meal within an hour of waking.

  • Plan ahead! Designate a food preparation day.

  • Measure and weigh everything whenever possible. Purchase measuring cups and a kitchen scale.

  • Eat every three hours (usually 5 or 6 times a day, depending on when you wake up)! It's the secret to speeding up your metabolism. Be on time!

  • Drink lots of water! May have coffee & tea with Stevia or a no-cal sweetener.

  • Take a daily multivitamin. If lifting weights, you might consider taking an additional calcium supplement.

  • Take one tablespoon of Flaxseed or Fish Oil daily. Flaxseed and fish oil actually aid in weight loss and encourages healthy bowel movements. (Mix in oatmeal or mashed sweet potato after heating food. Do not heat flaxseed.)

  • Consistency is key! If you have a day where you slip up … Don't give up! Start fresh at your next meal or the next day. You can do it!

The program is essentially fool proof. It breaks it down so nearly any question you could ever have is answered. No more of that "diet starts tomorrow" talk... you're life change starts right here, right now! How bad do you want it?!

To follow my body transformation closer (50 pounds down!) type your e-mail address in the box on the right, follow me on bloglovin, or follow me on instagram @BritneyMunday. I don't care how old you are, now is the time to get the best body of your life! What are you waiting for?


  1. I did Jamie's program last year before going on a cruise. I'm so glad I did; it got me comfortable in the weight room with all the guys and trying lots of new exercises when I was stuck in a routine. I may have only followed the diet plan 80-90%, but I definitely gained muscle and energy and lost fat. I'm 33 weeks pregnant with baby #2 right now and plan on doing her program again after giving birth!

  2. I LOVE Jamie Eason's plan! So easy to follow! :) it so nice that it's free, more people need to know about it.

    Great blog btw! Love it! :)

  3. I do not find a sample of what to eat during the different phases. Is there a few sample meal plans so I can get an idea of what the meals should like during each phase? I am in need of around 1600 calories per day.

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