FAQs

FAQS!

NOTE: you will gain access to all plans in the Fall Fit in 4 Program on Monday, August 4th.

Can I print the plans?
1. Yes, you can print any of the PDF files included in the Fit in 4 program; within each week, there is a specific 'printer-friendly' download option.
When there are two rows listed for meals (ex: 2 rows for breakfast), does that mean to choose one or the other or have both at the same meal?
1. When 2 rows are included for 1 meal, it is recommended to have both options at the same meal/time.
What does it mean when a recipe in the plan has a number next to the recipe name?
1. When there is a (2) or other number next to the recipe name, it means to adjust the portion size at the meal. A (2) means to double the portion; a (0.5) means to halve the portion, etc.
Can I substitute certain ingredients that I don't like for another?
1. Yes! All starches, non-starchy veggies, fruit & proteins can be exchanged 1:1.
Can I mix & match meals throughout the plans (& even from different plans)?
1. Yes! All plans follow the 90-30-50 method, which means that all meals are high in protein, fiber & healthy fats and can be swapped. I would recommend taking a look at the nutrient breakdown for the meal you would like to substitute and find another option that is similar in its nutrient breakdown.
What about beverages?
1. Aim for at least 64 oz of water per day.
2. Other beverages that do not contribute to macros: black coffee, unsweetened tea, sparkling water.
3. If adding creamer, look for one with no added sugars!
How does alcohol fit into the plan?
1. I would recommend low-sugar alcohol options while following the program or omitting altogether during the 4 weeks for best results.
2. You have access to my NA (non-alcoholic) Drink Guide as a bonus inside the program under 'Bonus Resources'. It’s packed with low-sugar mocktail recipes, sober-friendly swaps, and drink ideas that still feel fun and social without derailing your progress.
What happens after the 4 weeks?
1. After the 4 weeks, many members repeat the plan or rotate in one of the other included 4-week tracks to keep the momentum going.
2. If you're ready for long-term structure, accountability and fresh new recipes every month, the 90-30-50 membership is your next step. It's where you can keep building on your progress with full meal plans, grocery lists and ongoing support designed to help you stay consistent all year long.
How do I know which plan is best to start with?
1. Low-Glycemic: This plan is best for those that do not need or want to restrict gluten or dairy, but still would like a plan that is geared towards weight loss, blood sugar balance & hormone health.
2. Gluten-Free: Best for those who would like to follow a gluten-free diet.
  1. Conditions that typically benefit from a gluten-free diet:
    1. Controlled autoimmune diseases
    2. Gut-related conditions (IBS, SIBO, etc.)
    3. PCOS
    4. Infertility
    5. Prediabetes/Type 2 Diabetes
    6. Insulin Resistance
    7. Heart Disease
    8. Any Inflammation-Related Condition
3. Gluten- & Dairy-Free: Best for those who would like to follow a gluten- and dairy-free nutrition plan or for those who are not seeing results from a gluten-free diet alone.
  1. Conditions that typically benefit from a gluten- & dairy-free diet:
    1. Uncontrolled autoimmune diseases
    2. Gut-related conditions (IBS, SIBO, etc.)
    3. PCOS
    4. Infertility
    5. Prediabetes/Type 2 Diabetes
    6. Insulin Resistance
    7. Heart Disease
    8. Any Inflammation-Related Condition
    9. Hormone Imbalances
4. Pescatarian Plan: Best for those who would like to follow a vegetarian/plant-based plan with the option of fish/seafood.

Please let me know what other questions you have & I would happy to provide additional guidance.

Thanks so much for enrolling in the Fall Fit in 4 and I'm so excited to hear about your progress on the plans!

Contact: [email protected]

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