THE

FIGHTER
HYPER-DEFINED MUSCLE FOR
CONFIDENCE & STRENGTH
TABLE OF CONTENTS
PART 1: YOUR STRENGTH
PROGRAM
• My Favorite Warm Up
• Body Cheat Sheets
• 6-Week Training Program
• FAQS
PART 6: NUTRITION
A. Macronutrients
• The Truth About Protein
• Is Butter a Carb?
• Fat Is Your BFF
• But…Can I Drink?

PART 2: THE BLUEPRINT B. Micronutrients

• Fiber
• Do’s & Dont’s: Quick Fire Tips
• Iron
• Fat Burning Food List
• Calcium
• Gluten- Free Snack List
• Magnesium
• Nutrition Blueprint
• L-Glutamine
• Shopping List
• Vitamins

PART 3: MEAL PLANS PART 7: OPTIMIZE

& TIPS YOUR BODY
• Macros Made Simple A. Get Your Insides Pretty
• Carb Cyclng Meal Plan • Gut Health
• Plant-Based Meal Plan • Liver Health
• My Top 7 Supplements • Mental Health
• Eating Out Cheat Sheet
B. Fat Burning 101
PART 4: RECIPES • Primer Phase
• Central Nervous System
& HACKS
• Fasting
• Top 24 Fat Burning Recipes • Digestion
• Bonus: Muscle-Building
C. Plant-Based Bible
Recipes
• Recommended Supplements
• Top Protein Sources
PART 5: THE BABE WAY
• Babe Rules
• Habits
• Importance of Nutrition
1

STRENGTH
PROGRAM
 INTRODUCTION
Hi, I’m Morgan, but most of my
clients call me Coach MoMo.
Everything I do has a purpose. The
fastest path from A to B...except
binge watching Working Moms,
that's just because I like it.
Fitness is my life. I've discovered
not just the most effective path,
but also one that's sustainable. In
my 10+ years of training, coaching,
and athletics, I've learned that the
body is a science.
Understanding and manipulating
your body to do the work for you is
not just easier, it's necessary.
We work smarter, not just harder.
Because how can you and another
person be on the same diet and
training and see completely
different results?
The short answer?
Your body is different and thus
needs something different than the
next.
The long answer?
Seeing long-term fat loss and/
or muscle gain comes from
optimizing your gut health,
metabolism, hormones, and
movement quality.
Wow.
That’s intense.
But it’s a lot simpler than to fall into the
trap of hours of cardio while eating only
1,200 calories and withering away in
frustration that nothing is working.
Cool. So let’s lunge to the land of
MoMo[Muscle].
MoMo[Muscle] : levels up your
digestion, decreases fat storing
hormones, increases your fat burning
hormones, restores your energy and
mental focus, and gets you feeling
more confident than Mariah Carey on
Christmas Day.
We’re the female powered fitness HQ
with an edge, raw and unfiltered. Kinda
like that $11 Whole Foods juice you
convinced yourself to buy.
We’re using science to create a
lean, strong body so that you see
sustainable, permanent results.
Finally, proven methods to optimize
your body are now at your fingertips…
acrylic or gel?
Yes, Netflix will be there when you get
back from the gym, but now it’s time
to turn on some Beyonce and break a
sweat.
 ABOUT YOUR COACH
I’m a fitness expert, technical trainer, science-obsessed foodie and ice cream
enthusiast.

A Maui grown athlete, trainer, nutrition specialist and motocross rider. My

happiest days are spent helping women, non-binary and AFAB babes work
smarter, not harder in and out of the gym.

Certifications include:

- CrossFit Level I
- CrossFit Level II
- Olympic Lifting Certification
- I.S.S.A. Nutrition Specialist
- I.S.S.A. Personal Trainer

Great now that we know each other, follow me on Instagram @MoMoMuscle so

we can stay inspired together. Now for the fun part… Your turn mwahaha.
 MINDSET TRAINING
Beep, BEEP, Beep. This is a f*cking
wake-up call. Yes, wake up calls are
annoying, but wouldn't you answer
it if the most confident you is on the
other side?
This book is for the tomboys
who want to feel strong. The
androdynous, edgy hipster that
doesn't want big hips. The D1
athletes that need to get back in it.
The non-binary babes that want to
just feel more like themselves.
You've learned what the square
root of 64 is, how to have 8 tabs
open and to eat ice cream when life
gets hard. Now it's time to learn
some valuable science that will
transform your body. I'm here to
give you tools to get you exactly
where you want to be in life.
However, I ask one thing of you…
Lift Like You Give a Fuck.
*clears throat* Not elliptical like
you give a fuck.
GET OUT OF YOUR HEAD.
You could be thinking, ErMehGawd
I'm afraid of the meatheads, I
don't know what I'm doing, I'm
embarrassed to even try and
I definitely don't want to look
stupid.
I'm here to tell you, suck it up
because we got this. It’s going to
take some time and practice but
the first step is to get out of your
head. Get out of your head and
take action.
 MINDSET TRAINING
RESULTS.
First and first, lifting weights
won’t make you bulky. Adding bulk
requires a surplus of calories. So
if you’re eating according to your
program, you won’t be looking
like a meathead. Instead, you'll be
looking sharp and shredded.
If you're already a barbell lover,
great. Now we just have to
concentrate your training. When
your muscles aren't responding
and your progress seems like
stagnant pond water, we need to
shake that shit up and knowledge-
bomb your head with the right
information about how the fuck
you should actually be training.
There is a difference between
mindlessly completing an
exercise and engaging the
targeted muscles, focusing on the
contraction and keeping strict
form. Do that and watch your
pond water turn into Niagara Falls
(cheesiest joke of the program so
don’t worry, it’s over with.)
EFFORT.
Working out for one hour is 4% of
your day. You can make time for
4%. You're probably on Instagram
for 30% of the day, so change it
up and let's get in the gym.
Effort is a sign of growth. It means
you’re stretching yourself into the
best you.
 MINDSET TRAINING
We grew up in a generation of
immediate gratification with
constant self-comparison.
We need to cut out that and realize
permanent results come from
consistent action. Rome wasn't
built in a day and neither are
vascular biceps.
Commit to yourself to improve
your physical, mental, and
emotional health by lifting more.
Or to silence the constant critic
in your mind when you look at the
mirror.
Sure, it's going to take time, early
mornings, and more of an effort
than scrolling the Gram. But it’s
time to be a badass and show
yourself and others your true
colors. Champions are made
when they take action even when
they don't feel like it. I know that
sounds painful, but you weren't
put here on this Earth to be basic.
You were put here to lift and show
us just how bright you can shine.
MoMo[Muscle] has a voice. We gut
punch the stereotype that
women and AFAB humans are
be boxed into and showcase the
empowering energy that comes
from self improvement. Consider
this an invitation to step into
your greatness and become the
powerful boss you were designed
to be.
Don’t forget to commit to yourself.
You shouldn't have to apologize
for leaving your bae to go to the
gym or only eating one scoop
of ice cream instead of the pint.
You've simply created a better
lifestyle for YOU because nobody
else will fucking do it for you.
Netflixing Monday-Friday after
work then drinking Friday,
Saturday and Sunday doesn't
produce greatness. Results aren't
as rewarding, if you don't work
for them, right? Let's pretend
you agree with that for a second.
Those sweatpants and thousands
of hours of moving images will
always be there. So get off your
fine ass and let's get to work.
 5 LAWS OF LIFTING
WARNING: THEY WILL PRODUCE RESULTS!
FEEL YOUR
MUSCLES
Like yes, you can literally fondle
them a bit. But have you ever
felt a better muscle pump or
contraction while lifting light
weight versus heavy weight?
Well shit, it’s because your body
doesn’t know the difference
between 10lbs or 100lbs. It only
knows muscle tension.
When you chase the heavy
weights, your body will do anything
it can to lift that weight safely.
That usually means putting
tension in every muscle except
the targeted muscle. When you
focus on stabilizing the weight and
contracting the muscle fibers, you
will experience a more optimal
reaction.
Slow down your reps and ‘feel’
your muscles squeeze hard to
elicit the hormonal, metabolic,
and nervous system response for
sculpting your body or adding on
muscle. Mind muscle connection
is much more powerful than you
might think. Don’t realize that
10 years down that road, okay
baybay?
MAXIMUM EFFORT
IS KEY
To change your body, you need
to destroy your body, aka go
to failure. Training to failure,
or maximal effort, is pushing
yourself to the point of momentary
muscular failure where the
neuromuscular system can no
longer produce enough force to
complete the exercise. It breaks
down your muscle and tells your
body "to survive this hour of
bullshit, I need to get stronger.” Of
course, after destroying yourself,
you need to fuel with adequate
nutrition, including amino acids
and calories.
Training to failure means you
win at life but die a little inside.
Kidding, but not really. That shit
burns but it’s oh so worth it. It
creates a massive hormonal
response in your favor (fat
burning/muscle building.) You
must pass through the “anabolic
threshold” to elicit new growth.
So, when your program says “do
12-15 reps of a working set”, it
does not mean "do 12 moderately
easy reps”. It means pick a weight
that will help you will hit complete
failure around 12-15 reps.
If your ass can do more than 15
reps, then do more. If 19 reps
is failure, then do 19! The goal
is to hit failure at 12-15 reps to
promote the correct hormonal
response, but that is ONLY if you
are reaching failure.
I see this all the time. When I
work out with noodle arm girls,
they ask, "So how many reps did
you do?"
"11," I say.
*Noodle follows and does 12 reps
easily*
"Go to failure, whatever that is," I
say.
*She is able to complete 29
reps* So wtf, she chose weight
that’s too light or did too few
reps the first go around. Don't be
a noodle.
Typically, we will aim to hit failure
for the last 2-3 sets of every
exercise. The first 1-2 sets you
will be warming up. Keep in mind,
heavy compound lifts such as
squats, bench press, deadlifts,
and heavy lunges do not need
to be done until failure because
strength is typically the priority.
Babe-Tip: Another way you can
push to failure easier is going
slower, contraction harder, and
maintaining constant tension on
the muscle.
RED LINE THAT
SHIT
Suck it up buttercup and focus
your mind in this moment. Put
on some Marilyn Manson, Cardi
B, or Drake. Whatever gets you in
the zone, we need to tap into your
inner raging bitch. Ramp up your
intensity during each set to see
maximal results. It is better to do
less volume at higher intensity
than it is to do more volume at low
intensity…read that again.
I recommend keeping your
workouts 45-60 minutes
maximum. Meaning from the
moment you start your first
working set to the moment you
finish your last rep. This will force
you to get off Instagram and make
every minute in the gym count.
A few quick tips during your
workout to increase intensity is to
keep rest 45-60 seconds on most
sets, implement a lot of drop sets,
supersets, trisets, and compound
movements. Your program will
have all the details.
These methods will keep your
heart rate up to burn calories and
pump more blood to your muscle.
So, this is no time to carelessly
workout. You have a mission.
Complete it…or else I’m going to
tickle you to death. Yes, that is
one of the worst ways to die, so
don’t test me.
BREATHING
To deliver nutrients to your
muscle, increase performance,
and create a stronger base of
support, breathing through your
reps and using your diaphragm is
key.
Place your hand on your chest
and breathe.
Feel your chest rise? Okay, now
place your hand on your stomach
and breathe into your stomach.
Avoid the chest rising.
Perfect, now practice stomach
breathing throughout your life
to improve posture, injuries and
overall wellness.
Start every workout with 10
breathes into your stomach.
You’ll be amazed at your body’s
calming response to this method.
A consistent breathing rhythm
is important in nearly every
exercise and especially important
during high-intensity exercises.
Think to inhale on the eccentric
(negative part of rep) and exhale
on the concentric (positive or
effort).
INCREASE MUSCLE
ACTIVATION
Squeeze both ass cheeks right
now. Ok, now squeeze harder. See
what you just did there? You were
able to concentrate on flexing your
butt and thus recruit more muscle
fibers.
When lifting, the same principles
apply. Use your mind-muscle
connection to improve the
communication between your
brain and muscle fibers. Since
movement begins at the brain,
doesn't it make sense to exercise
the brain as you exercise your
muscle? Just nod your head yes.
Using this technique recruits more
muscle fibers and isolates the
primary mover in the exercise to
prevent other muscles from taking
over.
To get even more connected, close
your eyes or look at the muscle
you're working. As you do the rep,
think about contracting those
particular muscle fibers. See the
muscle work in your mind and tell
your brain to squeeze it harder.
Make. Every. Rep. Count.
 GYM CHEAT SHEET
• REPS: Repetitions refers to the
number of times to perform an
exercise. Example: five pull-ups in a
row = five reps.
• SETS: A group of repetitions of an
exercise. Example: five pull-ups in a
row = one set.
• SUPERSET: To complete two
exercises back-to-back without
resting. Rest period starts after the
second exercise is completed. It's
hard. Ex. A1, A2; etc are supersets.
• TRIPLE SET: To complete three
exercises back-to-back without
resting. Rest period starts after
third exercise is completed. It's
harder. Ex. A1, A2, A3.
• RPE: Rate of perceived exertion.
A measure of how difficult a set was
on a 1-10 scale, with 10 meaning
muscular failure was achieved.
• DB OR DUMBELL: A short bar
with weights on each end. Usually
on a rack littered with gym bros. Get
in there and grab a pair. Dumbbells
are great for balancing out uneven
muscles.
• BARBELL: The big mamma you
see on the squat rack. Add weight
plates to each side to increase load.
A standard barbell is 45lbs and a
women's olympic bar is 35lbs.
• WARM-UP SET: The beginning
set of an exercise with light weight
(30-50% your max) to safely
warm up the body and efficiently
complete the full range of motion.
• WORKING SET: Sets that
require more intensity and weight
than warm up sets, usually
completed until failure.
• TO FAILURE: Complete reps
of an exercise until your muscles
quit. Muscle failure, not mind
failure.
• DROP SET: Complete reps,
usually to failure, and immediately
after, drop/reduce the weight
and continue for more reps until
you reach failure. Weight drop is
dependent on fatigue level. Ex.
12x8 is 12 reps at a heavier weight
then you drop the weight by about
30-50% and do 8 reps, aiming for
failure each time.
• MULTIPLE DROP SETS: Drop
weight multiple times in one set.
Push to failure each time you drop
weight. Example: 12 reps at 60lbs,
15 reps (failure) at 40lbs and 18
reps (failure) at 30lbs. Ex. 3 sets
of 15 - 15x10 - 15x10; first set is 15,
second set is 15 with drop set of
10 and third set is 15 with drop set
of 10 - aiming for failure each time.
 GYM CHEAT SHEET
• PARTIAL REPS: Usually after
reps to failure, partial reps can be
added to increase intensity. The
range of motion decreases and the
contraction increases.
• PULSE REPS: After failure, pulse
reps can be added for additional
intensity. Usually at the peak of
the exercise, you pulse to perform
small muscle contractions. Can
sometimes look very sexual.
• ROM: Range of motion.
• FORCED/ASSISTED REPS:
After failure, forced reps may be
added, using a little momentum to
squeeze out a few more reps. Do it,
but don't look like a dumb donkey
swinging shit around.
• PUMP: Increased blood flow into a
muscle, usually resulting in a feeling
of skin tightening.
• UNILATERAL: Working one
extremity at a time. Example, single
leg or single arm exercises.
• ELEVATED: Using an object, such
as a bench, Smith Machine or box, to
elevate your upper body.
• ECCENTRIC: The lowering
(“negative”) aspect of the lift.
Example, the way down on a bicep
curl, pull up or squat.
• CONCENTRIC: The contracting
(“positive”) aspect of the lift.
• AMRAP: As many reps as possible,
either in one set or with a given
amount of time.
TOP EXERCISES BY BODY PART
AESTHETIC CHEAT SHEET
 MY FAVORITE WARM UP
The goal of a warmup is to increase your body temperature and activate the core to prevent
injuries. It’s also a time to check in with your body. See what's tight, sore, or needing some
TLC post-workout.

Warm-ups may also serve as a way to increase muscle activation. Dynamic warmup drills
(active stretches that take joints through a range of motion) can improve performance
and increase force output. Don’t simply “go through the motions.” The goal is to always be
very mindful about what muscles are contracting and what movement that contraction is
creating.
4 STEPS TO TRAINING
Before stepping into the gym, it is crucial you set your body up for success. That
means slowing down and rewiring your foundation. Here are the four fundamental
steps I take my clients through.

Here are the steps to proper training:

1. Mobility:

Deep stretching, foam rolling, yoga, lacrosse
ball, massage, dynamic stretching, etc. Is your
body able to hit the proper position before we
load it?

2. Stability:

Shoulder/ankle/hip stability, strong arches,
core strength, strong glutes, and a bulletproof
lower back. Is your joint stable enough to
handle load?

3. Strength:

Weight training, loaded movement,
exercises, etc. Now that you're able to hit the
positions and stabilize your body,
we can load your muscles with quality
movement.

4. Conditioning:

HIIT, explosive work, speed drills, and
high-volume exercises. We add in
conditioning to burn more fat, heighten the
metabolism, and layer on reps on top of
quality positions and movement.

If you need help on mobility and stablity, check out my 'Stronger at Home'
Program.
"I'm tough, I'm
ambitious, and I know
exactly what I want.
If that makes me a
bitch, okay."
MOMO
Madonna
[MUSCLE]
FAQS
Q: What if this workout seemed easy/short?

A: It's about effort and intensity. If you breeze through the sets, then the weight
is too light. If you are just coasting, give more effort to each set. Don't just go
through your routine but commit to each set. If it's too short honestly, add a
couple more sets in or add in your favorite exercise to compliment the workout.
If it's too easy, concentrate on flexing that muscle each rep or add in some high
intensity training to see some sweat. Remember the 5 laws of lifting too!

Q: This workout seems too hard

A: That's cute... No, but honestly if you're feeling sick, lighten the weight and just
focus on moving your body. If the volume is too much, cut the number of sets in
half or cut the number of exercises. Safety is the number one priority.

Q: I feel like I am not seeing results

A: Consistency is key. Trust the process and make sure to reference the videos
to make sure you are doing each exercise effectively. Work on muscle activation,
slow the tempo down, and push most sets close to failure.

Q: I am really sore, should I keep working out?

A: If you feel too sore to lift weights, take a day. Drink water, get in your yoga pants,
put on some Friends and stretch it out. If you just tired, I would recommend only
doing light weights and focus on a squeeze each rep or just doing a day of arms,
core, and/or cardio. Accessory work is great on these days.

Q: What about rest days?

A: Listen. To. Yo. Body. Overtraining will make you prone to injury. If you are a
beginner start at 3-4 days a week. Do not do 6 days of training or 2-a-days in the
beginning. Your body doesn't need that much volume to produce results yet. If
you are resting more than 3 days a week, remember you can always do active
recovery such as yoga, biking, yo-yoing, thumb wars, or boxing.

Q: What about training frequency for muscle groups?

A: The main thing we can conclude from the scientific literature on frequency is
that training each muscle twice per week is better than only training each muscle
once per week. Training a muscle more than once per week is more optimal for
hypertrophy, even when volume is the same. Your program includes a full body
workout to hit most body parts a least twice per week.
Q: Why am I doing some of the same exercises?

A: Building a strong, lean body comes from mastering the basics. Rowing,
pulling, squats, deadlifts, presses, and raises are foundational movements. We
then vary stance, reps, weight, tempo, etc. to change it up. Progressive overload
in foundational movements is the key to results. Focus more on quality of
movement versus just feeling like you’re doing a new workout every day of your
life.

Q: Where are the reference videos?

A: Check videos at here.

Q: What do the commas in reps mean?

A: It means a new set. For example 15, 12, 10, 8+8 means FOUR total sets.
First set is 15 reps, second is 12 reps, third is 10 reps, and fourth is 8 reps with a
dropset of 8 reps. Aiming to increase in weight each set.

Q: What does the + on sets mean?

A: Its a dropset. So you will lighten the weight and continue to do reps to failure.
Example, 8+max reps or 8+8 means 8 heavier reps then drop the weight to
either bodyweight or a lighter weight and completet max reps to failure. It is
technically ONE SET.

Q: What does A1 A2 mean?

A: It's a superset. Meaning complete the first exerise (A1) and then immediately
complete the second exercise (A2). If there is a A3, then it is a triple set. Rest
after they are completed back to back.

Q: What should I do once I finish the training program?

A: The 6-week training has a lot of variety every week to keep things interesting
and more fun. However, I could've made it an 18-week program. According to
optimal strength training science, it is good to repeat 1 week of training, 3 times.
So technically you could do week 1, for 3 weeks and add more weight each
week *progressive overload*. Or you could complete the 6 weeks and repeat
that multiple times, adding weight, changing grips, and varying reps. This is my
personal preference as it more sustainable and exciting for me.

Q: What does 15, 12+8, 12+8, 10+8 mean?

A; First set is 15 reps, second set is 12 with a dropset of 8 reps/max reps, third
set is the same and fourth set is 10 reps with a dropset of 8 reps/max reps.

Q: What if I don't have equipment to box?

A: Boxing transformed my conditioning. It really helped me have fun, flow and

still get great cardio. I would highly recommend investing in gloves and a bag in
the long term of your fitness journey. If not, swap the boxing programming for
the conditioning found at the end of other workouts. Such as sprints, wods, or
30s burpees, 30s plank - 5 rounds.
Q: Do I need the Body Type Program & the App?

Would you have waffles without syrup? A butt without deadlifts? The Bachelor without
wine? The answer is, no way! You can’t have one without the other. The Body Type
Programs are loaded with detailed plans and approaches, but the app compliments
the programs with visual guidance and videos. Investing in both is the most
comprehensive, 360° approach to fitness.

Q: What's inluded in the app?

So glad you asked. Train alongside me with a library of videos for every exercise
included in your training program. You’ll also have access to pro-tip videos where I
dive into topics like gym etiquette, body confidence, gut health, and optimal nutrient
timing. You can even direct message me through the app with questions as you train.
PocketCoach. GymBuddy. Mo MoMo. Still workshopping the name.

Q: I don't eat meat, can I still do the programs?

Hell yes. Gimme that quinoa and broccoli. No but for real, I breakdown the science of
optimizing muscle gain and that means talking about the amino acid profile in protein.
So I give you plant-based meal plans, grocery lists, necessary supplements, recipes,
and the pros and cons of plan based proteins to do that. However, if you’re looking for a
vegan cookbook, this isn’t going to be it.

Just a reminder, the workouts are read this way:

Exercise: Seated Close Grip Row.

Sets: 4 sets of exercise meaning 4 total sets.
- First set is 15 reps.
- Second set is 12 reps.
- Third set is 10 reps.
- Fourth set is 8 reps with a drop set of 8 reps (or until failure).
RPE (Rate Percieved Exertion): 9 aka hard aim for challenging weight.
Rest between sets: 1 min.
Cues: Tips
Purpose: Goal of exercise
Video Reference: Cues addressed in 'What the Newb.' series.
 DISCLAIMER
The content in this book is written by Morgan Olson and distributed through
MoMoMuscle LLC and MoMo[Muscle]. The information is designed to help
individuals learn more about fitness to make progress towards their health and
fitness goals. It is not specifically tailored to suit any health problems that could
be aggravated by a specific exercise. If you are an individual with such problems,
please seek a certified health professional.

The materials and content contained in the Body Type Programs are for general
health improvement recommendations only and are not intended to be a
substitute for professional medical advice, diagnosis or treatment. Although in
depth information about exercise is given, users of this specific guide should not
rely exclusively on information provided in this program for their own health needs
as it is branded as a set of “guidelines” aimed at a broad-spectrum audience
(market specified in introduction). All specific medical questions should be
presented to your own health care professional.

MoMoMuscle LLC, MoMoMuscle, or Morgan Olson should not be held liable for
the interpretation or use of the information provided. MoMoMuscle LLC makes
no warranties or representations, express or implied, as to the accuracy or
completeness, timeliness or usefulness of any opinions, advice, services or other
information contained, or referenced to, in this document. With Intention LLC does
not assume any risk for your use of this information as such materials or content
may not contain the most recent information. This resource is not individually
tailored. It is a guide which has emerged via a combination of personal experience,
government guidelines, and where possible, scientific literature.

Accordingly, the information and material in this book is copyright, 2020 ©

MoMoMuscle LLC.

Therefore, no part of this book may in any form or by any electronic, mechanical,
photocopying, recording, or any other means be reproduced, stored in a retrieval
system or be broadcast, sold or transmitted without the prior permission of the
publisher, MoMoMuscle LLC.
Top 5 Keys to The Fighter
Training Program
1. STRENGTH

We focus on building a stacked physique with overall strenght and power.

This means rock hard shoulders, lats and biceps to create the ultimate
upper body. You’ll stand taller and more confident. The training split helps
develop the key muscles that are seen right away in a shirt.

2. V-TAPER

We widen out the shoulders through lateral shoulder development, lat

width, and tighten up the waist with specific rotational exercises and
conditioning to create the ultimate V-Taper shape.

3. PULLING EXERCISES

We pull more than we push to stand taller and develop confident, attractive
posture. Walking around with a proud chest, pumped upper body and the
ability to fill out a shirt is a game changer.

4. VASCULARITY

We’re not only building strength but infusing hypertrophy training to

create massive blood flow for tight, visible veins that pop out from your
shirt.

5. MORE IMPACT IN LESS TIME

Every movement has a purpose. We only need four days a week because we
focus in on form, muscle activation, and strength to develop a tight physique.

THE SPLIT:

Day 1: Legs Day 2: Pull Day 3: Push Day 4: Full Body

 WEEK 1 DAY 1

Reference videos found here.

App for demo of each exercise & fresh workouts found here.
WEEK 1 DAY 2
WEEK 1 DAY 3
WEEK 1 DAY 4
WEEK 2 DAY 1
WEEK 2 DAY 2
WEEK 2 DAY 3
WEEK 2 DAY 4
WEEK 3 DAY 1
WEEK 3 DAY 2
WEEK 3 DAY 3
WEEK 3 DAY 4
WEEK 4 DAY 1
WEEK 4 DAY 2
WEEK 4 DAY 3
WEEK 4 DAY 4
WEEK 5 DAY 1
WEEK 5 DAY 2
WEEK 5 DAY 3
WEEK 5 DAY 4
WEEK 6 DAY 1
WEEK 6 DAY 2
WEEK 6 DAY 3
WEEK 6 DAY 4
2

YOUR
BLUEPRINT
“Courage
starts with
showing up
and letting
MOMO
ourselves be [MUSCLE]
seen.”
 THE BABE
BLUEPRINT
NOURISH
• Quality Source Proteins - Chicken,
Lean, Red Meat, Eggs, Salmon, etc.
• Lots of Healthy Fats - Avocado,
Olive Oil, Nuts, Coconut, etc.
• Large Amount of Fresh Vegetables
• Eat Organic and Local As Much
As Possible
• Organic Berries - Blueberries,
Strawberries, Cherries,
Raspberries, etc.
• Unsweetened Cocoa

MODERATE:
• Gluten-Free Carbohydrates (sweet
potato, oats, honey, rice, etc.)
• Alcohol
• Caffeine
• Dairy
• Fruit Intake

REMOVE:
• Wheat, Gluten, Starches
• Most Fast Food
• Chemicals/Artificial Sweeteners
• Processed Carbohydrates
• Corn
• Soy, unless you're plant-based
 DO'S AND DONT'S
QUICK FIRE TIPS
DO'S
• Eat 30g-50g of protein every meal
with a minimum of 100g per day and
130-150g for extra credit.
• Only eat 3-4 meals a day to minimize
the frequency of insulin spikes.
• Eat a salad a day for more satiation,
micronutrients, and fiber.
• Eat nutrient-dense vegetables
every meal.
• Focus on healthy fats and quality
protein.
• Get full on veggies and protein before
your treats.
• Add in treats when you feel like them,
just make sure your overall diet is bal-
anced.
• Optimize your gut health.
• Go out to eat like a regular human!
• Experiment with fasting. Don’t force
it and maybe you’ll just learn to like it.
DONT'S
• Eat trans fats from fast food, processed
carbohydrates, artificial sweeteners, etc.
• Let a ‘cheat’ meal spiral your progress.
• Restrict all day and then binge on
Skinny Cow ice cream pops when you
get home.
• Regularly eat less than 1,300 calories a
day. Just don’t.
• Spend your meal looking at Instagram.
Take a second, breathe, and enjoy.
• Eat starches and gluten…I’m just
lethargic thinking about them.
• Snack throughout the day. This is one
of the worst things as it keeps your
blood sugar consistently elevated. Enjoy
meals, not snacks.
• Eat a high sugar breakfast to spike your
insulin and blood sugar levels for the day.
• Only eat a piece of fish and a bite of av-
ocado for lunch. Add more protein & fats.
 MACROS
MADE SIMPLE
THIS IS THE QUANTITY OF MACRONUTRIENTS EACH OF YOUR MEALS
SHOULD CONTAIN BASED ON YOUR GOALS:

YOUR PLATE EACH MEAL:

MACROS IN FOOD
 TOP 6 FAT
BURNING FOODS
1 QUALITY MEAT
Wild meat, turkey, cow, bison, chicken,
venison, elk, eggs. Aim to eat grass-fed
or wild protein as the quality of it will
largely control how your body reacts to
it.
4 AVOCADO
Why does everyone have to re-
mind us that they’re a fruit? Get
over it… Anyways, these babies
lower the bad cholesterol and by
fueling your body with healthy

2
fats, you are more apt to burn fat
BERRIES over carbohydrates. By neutral-
izing free radicals, they increase
Particularly blueberries, but raspberries, your mitochondria efficiency and
blackberries, cherries, and strawberries optimize your cells. This makes
make the cut as well. Berries offer the for a stronger metabolism…oooh
risk of being stuck in your teeth for a few buzz word.
hours, but they have a high content of
polyphenols, antioxidants, vitamin C, and
fiber. They are shown to reduce inflam-
mation, neutralize free radicals, improve
insulin sensitivity, lower type-2 diabe-
5 OLIVE OIL
tes,reduce abdominal fat stores, lower We’re improving blood sugar,
cholesterol, and help digest and absorb blood pressure, and cholesterol
saturated fat. Soooo, what can’t they here. Imma bathe in this, brb.
do?…marry me. Ugh...

6 COCONUT/MCT

3 RAW COCOA This lil nut boosts your immunity,

reduces abdominal fat, and con-
tributes to increasing your metab-
The polyphenols in this are amazing.
olism to burn more calories. MCT
They lower blood pressure, reduce
also increases your brain clarity
stress, lower cholesterol, increase brain
by providing ketones to the brain
activity, and help you poo poo. The co-
instead of sugar.
coa chia seed recipe is one of the best
ways to get unsweetened cocoa in your
diet regularly…but yes, you can have a
little dark chocolate.
G
MY FAVORITE
GLUTEN FREE
SNACKS HACKS...

IS THAT GLUTEN FREE?

• 'Babe Berry Smoothie'
• Cup of raspberries
• ONE gluten-free protein bars
• BGL oat bars
• Chia Seed Pudding
• Bamba *Puffed Peanuts from
Trader Joe’s
• Crepini Egg & Caulilflower Wraps
• 3/4 cup plain Greek yogurt with 1/2
scoop protein powder, dash almond
milk, topped with berries & almond
butter
• Canyon Bakehouse Gluten-Free
Bread *My favorite is the Mountain
White*
• Shiratake Noodles for noodle
subsitutute

IS THAT
GLUTEN FREE?
GLUTEN FREE?
"Sex appeal is
fifty percent
what you've got
and fifty percent
what people think
you've got."

Sophia Loren

MOMO
[MUSCLE]
 SHOPPING LIST.

Fats Fats: Grass-fed Dairy

(In moderation)
• Nut butter, cashew, almond, sunflower
(no added sugar) • Cheese
• Avocado • Ghee
• Coconut cream, milk, butter • Butter
• Nuts/seeds (Macadamia nuts, Brazil • Sour cream
nuts, walnuts, hemp seeds, hazelnuts, • Cream cheese
sesame seeds, almonds, etc.) • Plain Greek yogurt
• Cottage cheese
Fats: Oils • Ricotta

• Avocado oil Pantry Items

• Coconut oil
• Olive oil • Bone broth
• Walnut oil • Coconut flour
• Sesame oil • Almond flour
• Animal fat from grass-fed and pasture • Apple cider vinegar
raised animals • Balsamic vinegar
• MCT oil • Sea salts (Maldon is a life changer)
• MCT powder • Extracts (vanilla, etc)
• Cocoa butter/powder
• Grass-fed protein powder
• Dried herbs & spices
• Grass-fed collagen
• Fermented vegetables
• Nut milks
• Mustard
• Unsweetened organic ketchup
• Olive oil mayonnaise
• Tahini
• Unsweetened coffee & tea
• 70% dark chocolate or above
 SHOPPING
LIST.
foods high in omega-3 Organic Fruit
• Salmon • Blueberries
• Sardines • Raspberries
• Cod liver oil • Strawberries
• Egg yolk • Blackberries
• Grass-fed and finished beef • Avocado
• Grass-fed butter • Coconut
• Grass-fed ghee • Peppers
• Hemp seeds • Cucumbers
• Walnuts • Tomatoes
• Chia seeds • Olives
• Flax seeds • Eggplant
• Algae • Lemon
• Lime
• Squash
Organic, Free-Range
Protein Sources Organic Vegetables
• Eggs • Cabbage
• Grass-fed beef • Broccoli
• Pork • Garlic
• Bacon • Mushrooms
• Wild-caught seafood • Onion
• Bison • Celery
• Wild game • Fresh herbs
• Venison • Green leafy vegetables
• Asparagus
• Cauliflower
• Radishes
• Eggplant
• Zucchini (zoodles are amazing)
 SHOPPING
LIST.
Plant Based Foods Plant Based Foods
• Vegan “meats” - tempeh, tofu, seit- • Beans: black beans, kidney chipea
an, and other high-protein, low-carb • Lentils
options • Pasta: chickpea, edamame, lentil,
• Leafy greens - kale, spinach, etc black bean or shiratake noodles
• Vegetables - broccoli, cauliflower, • Supplements include - vitamin D3,
zucchini, etc. Algae Omega-3 DHA & EPA, iron, &
• Grass-fed dairy & eggs - hard chees- zinc
es, cream, butter, eggs, etc. • Chickpea pasta
• Coconut oil, butter, milk, cream • Nutritional yeast
• Avocado • Cocoa powder & nibs
• Nuts & seeds` • Chia seeds
• Berries - blueberries, raspberries, • Hemp seeds
blackberries, etc. • Blue spirulina
• Oils - olive oil, avocado oil, MCT oil, • Black bean burgers
red palm oil, etc • Unsweetened almond, oat or
cashew milk
3

MEAL PLANS
AND TIPS
FLEXIBLE
MEAL PLANS
FLEX
Nutrients are the building blocks to
a healthy body. Think vegetables and
high quality foods.

Nutrients + Calories = FOOD.

IBLE
Now, we use FOOD to optimize your
body.

The meal plans I have created are built

to increase your metabolism, optimize
fat burning hormones, and protein syn-
thesis.

FLEX
Note: If you’re only eating three meals,
then blend in the other macronutrients
into the other meals. Example, instead IB
of one serving of protein each meal,
FLEX
have about 35-40g to fulfill your daily
protein needs.

• 1 serving protein = 30g

• 1 serving carb = 25g
• 1 serving fat = 12g
IBLE

USE FOOD TO SET YOUR

BODY UP FOR SUCCESS.
KETO/SEDENTARY ATHLETE

Breakfast Pre-Workout
2 servings fat 1/2 serving fat
1 serving protein 1 serving protein
Unlimited vegetables 1 serving carbohydrates
1 serving fruit
Meal 2
1 serving fat Post-Workout
1 serving protein 1.5 servings protein
Unlimited vegetables 2 servings healthy carbohy-
1 serving berries drates

Meal 3 Meal 3
2 serving fat 2 servings fat
1 serving protein 1 serving protein
Unlimited vegetables 1 serving carbohydrates
Unlimited vegetables
Meal 4
2 servings fat Meal 4
1 serving protein 1 serving fat
Unlimited vegetables 1 serving protein
2 servings carbohydrates
Unlimited vegetables
WEEKDAY WORKOUT WARRIOR
GAIN MUSCLE
Meal 1
2 servings fat
1 serving protein
Pre-Workout
1 serving fat
1 serving berries
1 serving protein
1.5 serving carbohydrates
Post-Workout
1 serving protein
1.5 serving berries
Post-Workout
1.5 servings protein
1 serving fat
2 servings healthy carbohy-
drates
Meal 3
2 serving fat
1 serving protein
Meal 3
1.25 serving fat
Unlimited vegetables
1 serving protein
2 serving carbohydrates
Meal 4
2 servings vegetables
2 servings fat
1 serving protein
1 serving berries or wine Meal 4
Unlimited vegetables 1.5 servings fat
1.25 serving protein
1.5 servings carbohydrates
Unlimited vegetables
 MEAL PLAN NOTES
A WEEK IN THE
LIFE OF A BABE.
The following meal plans are custom-
ized to your ideal body type, goals,
and training program. Each meal is
carefully balanced so feel free to swap
or repeat meals throughout the day.
Note, implement intuitive fasting as
you feel fit. More on fasting in the fol-
lowing chapters.
BABE TIP:
Enjoying life is dope. Having a
bowl of ice cream, wine, or cake
is necessary for that. I usually
enjoy a fried chicken sandwich or
ice cream at least 2-4xs a week.
By keeping my other meals 'fat
burning,' I leave space for my fun
foods. #flexibility
Upon Waking:
• Drink 12 oz water
• Optional: drink your coffee or tea
• Workout after meal 1 *or fasted if you
do better without food in stomach*
• If you’re staying at home for a while,
fast until you feel hungry
After Dinner
Since your carbs have been relatively
low all day and you haven’t filled your
body with starch, you have the flexibil-
ity to have a some or a couple squares
of dark chocolate if you feel the crav-
ing… Or if it's a Friday night ice cream
& brownies kinda night. If not, then just
keep the blood sugar nice and low to
keep burning fat.
3 or 4 meals?
For most women's hunger levels and
activity, I recommend eat 3 of the 4
meals a day. Just keep your protein up
at 35-40g per meal. Choose intuitively
and based off your hunger levels.
CONSISTENCY IS
KEY WITH DIET.
TO BUILD MUSCLE WHILE GETTING LEAN:

Day 1: Moderate Carb

Day 2: Moderate Carb
Day 3: Low Carb
Day 4: High Carb

Repeat.

TO LEAN OUT:

Day 1: Moderate Carb

Day 2: Low Carb
Day 3: Low Carb
Day 4: Moderate Carb
Day 5: Low Carb
Day 6: High Carb or Moderate with a Cheat Meal

Repeat.

TO BUILD MUSCLE AND

GET AS STRONG AS POSSIBLE:

Day 1: Moderate Carb

Day 2: High Carb
Day 3: High Carb

Repeat.
Low carb
MEAL 1:
Egg Wrap
2 eggs
3 egg whites
3 slices turkey bacon
3 oz avocado
Optional: 2 Crepini wraps to put eggs/bacon in
Optional: top wrap with plain Greek yogurt & hot sauce *tastes like sour
cream*

MEAL 2:
‘Babe Berry Smoothie’ Recipe Made into a Bowl
1/2 cup ‘Chocolate Chia Seed Pudding' Recipe
1/2 cup organic raspberries or strawberries on top

MEAL 3:
'The Daily Salad' Recipe w/4.5 oz chicken
2 cups sliced cabbage, arugula or greens
1 TBSP pistachios or sliced almonds
4.5 oz grilled chicken, diced
6 grape tomatoes, halved
2 hard-boiled egg whites - 1 yoke removed, diced
3 oz avocado, diced
2 TBSP Fig Balsamic Vinaigrette from Trader Joe’s or 1 TBSP olive oil
1 lemon, juiced
Optional: 1 tsp mayonnaise *for creaminess*
Optional: 1/2 oz brie cheese or feta, diced

MEAL 4:
'BGL Loves Spaghetti' Recipe
4 oz ground chicken or turkey
1/3 cup organic marinara sauce
Unlimited spaghetti squash, shiratake noodles or zoodles
1 cup roasted vegetables
1 TBSP olive oil
3 oz avocado (about 1/2 medium)

OR

'Muscle Maker Ice Cream' Recipe

LOW CARB
MEAL 1:
2 eggs
3 egg whites
2 slices turkey bacon
2 white cheddar rice cakes (or any flavor)
1 tsp whipped cream cheese

MEAL 2:
Keto Cake

MEAL 3:
5 oz chicken
2 cups vegetables
1/2 avocado
1 tsp olive oil

MEAL 4:
4 oz ground chicken 99% lean
1/4 cup marinara sauce
1 package of shiratake noodles
1 TBSP nutritional yeast
1/2 avocado
Salt to taste
Moderate Carb
MEAL 1: MEAL 3:
‘Babe Berry Smoothie’ Recipe Epic Egg Sandwhich
Note, I have this daily. Whether it’s my first 2 eggs
meal or post workout. Great for convenience 3 egg whites
and getting all your supplements in. 3 slices turkey bacon
4 oz sweet potato or 2 slices Canyon
8 oz unsweetened coconut, cashew, or Bakehouse Gluten-Free Bread
almond milk 1 TBSP lite, whipped cream cheese
1 cup frozen organic blueberries
1/2 frozen banana *Make an epic egg sandwhich! Can be
1/2 TBSP almond butter meal 1 if you want*
1 tsp MCT oil or powder
35g Protein Powder - Usually 1 1/3 Scoop MEAL 4:
(Grass-Fed Whey Protein Sweetened with Basic
Stevia) 4.5 oz chicken
5g L-Glutamine 4 oz sweet potato
1 Scoop Collagen 1 TBSP coconut oil
1/2 Capsule Probiotic 1 cup oven roasted vegetables
5g Creatine Monohydrate
Optional: 1/2 frozen banana if trying to add Recipe:
muscle Dice sweet potato, toss with melted.
coconut oil, cinnamon, and salt. Bake at
400 for 45 min.
MEAL 2:
'The Daily Salad' w/4 oz chicken

OR
'Muscle Maker Ice Cream' Recipe
Moderate Carb
MEAL 1:
2 eggs
3 egg whites
3 slices turkey bacon
4 oz sweet potato recipe
or Epic Egg Sandwhich

MEAL 2:
'The Daily Salad' w/4.5 oz chicken
OR
Babe Berry Smoothie Recipe
1/2 cup Chocolate Chia Seed Pudding Recipe

MEAL 3:
Basic
4.5 oz chicken, salmon, or ground turkey
1/2 package of caulilflower gnocchi with 1 TBSP pesto added or 4 oz
sweet potato
1/2 TBSP coconut oil
Unlimited roasted vegetables

Recipe:
Dice sweet potato, toss with melted. coconut oil, cinnamon, and salt.
Bake at 400 for 45 min.

MEAL 4:
Steak n Eggs
3 oz lean sirloin
1 egg
3 egg whites
1 oz cheese of choice
1 cup vegetables

OR
'Muscle Maker Ice Cream' Recipe
High Carb
MEAL 1:
‘Muscle Building Oatmeal’ Recipe or 3 MoMoMuscle Maker
Waffles

MEAL 2:
‘Babe Berry Smoothie’ Recipe
8 oz unsweetened coconut, cashew, or almond milk
1 cup frozen organic blueberries
1 frozen banana
1/2 TBSP almond butter
1 tsp MCT oil or powder
35g Protein Powder - Usually 1 1/3 Scoop (Grass-Fed Whey
Protein Sweetened with Stevia)
5g L-Glutamine
1 Scoop Collagen
1/2 Capsule Probiotic
5g Creatine Monohydrate
Optional: 2-3 ice cubes

MEAL 3:
Basic
4.5 oz chicken
5 oz sweet potato recipe
1 TBSP coconut oil

MEAL 4:
Steak & Eggs
3 oz steak
2 eggs
1/2 medium avocado
1 cup rice cereal with almond or cashew or coconut milk
OR
Muscle Maker Ice Cream
2/3 cup plain Greek yogurt
1/2 scoop fruity pebbles protein powder *try to pick a good
tasting one*
2-3 splashes of unsweetened almond milk
1 cup berries
1/4 cup rice cereal on top *LOL fun *
Day 5: High Carb
MEAL 1:
2 eggs
2 egg whites
3 slices turkey bacon
6 oz sweet potato or 3/4 cup oats with blueberries and honey

OR

'Muscle Building Oatmeal’ Recipe

MEAL 2:
’The Daily Salad’ Recipe
Add 4 oz sweet potato, 1/2 cup rice or 1 cup rice cereal.
OR
Muscle Maker Ice Cream
2/3 cup plain Greek yogurt
1/2 scoop fruity pebbles protein powder *try to pick a good tasting
one*
2-3 splashes of unsweetened almond milk
1 cup berries
Topped with 1/4 rice cereal

MEAL 3:
Basic
4.5 oz chicken or lean meat
1/2 medium avocado
1 cup roasted vegetables

MEAL 4:
'BGL Lady Loves Spaghetti' and add avocado
Aka:
4.5 oz ground chicken. turkey, or bison
1/3 cup organic marinara sauce
2/3 cup gluten free pasta
1 cup veggies or salad
1 TBSP olive oil
1/2 medium avocado
macro aim
A question I recieve is how many calories should I be aiming for?

The thing is, everyone is different. My maintenance calories could be 1,900, while my
client's could friends might be 1,600.

So how do you find your maintenance calories?

1. Track your typical day of eating *you can do a few days and take the average*. This is what
you've conditionined your body to be at maintenance for.

2. We take those base calories and optimize the macros.

3. Use the meal plan recipes to fit those calories and ideal macros.

4. OR you could use the activity calculator to find what your maintenance calories
SHOULD be, but isn't always beecause your body is highly adapatable to what you feed it
consistently.

Here are two different examples of athletes. On the left, is the typical 1,700 calorie cutie.
She does a lot of cardio and has a history of under eating. On the right, this athlete has a
stronger metabolism, used to eating more food, has more muscle to feed and wants to
either gain muscle or lean out and do a body recomposition.

LOW CARB: LOW CARB:

1,650 calories 1,830 calories

130g protein 150g protein
70g fat 70g fat
125g carbs 150g carbs

MODERATE CARB: MODERATE CARB:

1,760 calories 1,925

130g protein 150g protein
60g fat 65g fat
175g carbs 185g carbs

HIGH CARB: HIGH CARB:

1,960 calories 2,185 calories

130g protein 150g protein
60g fat 65g fat
225g - 250g carbs 250g carbs

I can't give you an exact macro key as I don't know where your metabolic rate is aka
maintenance calories. Track, optimize macros, and be consistent. Don't undereat regularly.
You got this.
PLANT-BASED MEAL PLANS
PLANT-BASED
MACROS IN FOOD
EATING WANT A BURGER-
AND FRIES?
GO RIGHT AHEAD...

Contrary to popular belief, eating

healthy at restaurants isn’t rocket sci-
ence. You just have to be as difficult as
your Aunt Sue at Christmas.

Welcome to the land of modifications.

Your server might hate you, but your body
won’t. The key to eating out is structuring
your meal around protein and vegetables.
The fats are already hiding and the
carbohydrates are unnecessary.

Here are some examples of meals to

enjoy, yet keep your body burning fat…
or make room for a drink or your
favorite garlic bread.

Please note, I highly recommend and

support enjoying indulgent meals. So, if
you want a regular burger and fries, then
go ahead. But if eating out is a part of
your daily routine, we have to modify
things to make it fit your goals.

OUT GUIDE
MEXICAN FOOD
Fajitas

5 ounces of chicken or steak

(ask how many ounces and if
only 3, double the protein)
Unlimited vegetables
No rice, sub for more
vegetables or a side salad.
Optional: 1/2 cup beans
Guac and sour cream with discretion

Chicken Salad

Double chicken
No tortilla strips
Lite sour cream and cheese
Add avocado
Dressing on side - can do a tasty one
like avocado ranch or cilantro lime,
just be moderate

Chicken Tacos

2 chicken or steak tacos with double

protein
Only 1 corn tortilla per taco
1/2 cup guacamole
1/2 cup beans
Add fajita vegetables

Veggie Fajitas (v)

Add tofu if available

Unlimited vegetables
Light cheese
1 cup beans

Veggie tacos (v)

2 veggie tacos
Only 1 corn tortilla per taco
Sour cream, guac, and cheese
in moderation
1 cup beans
SALAD JOINT
Nom Salad

Salad base
5 oz chicken, skirt steak, or salmon
(ask for double protein)
Unlimited veggies
1 TBSP nuts
3 oz avocado
Hard-boiled egg
Dressing - Try balsamic vinegar & olive oil,
or a tastier dressing, just put it on the side
and dress it yourself

Falafel Salad (v)

Salad base
Falafel or veg protein (double veg protein
if tofu, seitan, etc)
Unlimited veggies
1 TBSP nuts
3 oz avocado
2 TBSP balsamic vinegar or 1 TBSP
balsamic vinaigrette
1 TBSP olive oil (if not heavy dressing)
2 hard-boiled eggs

MOMO
[MUSCLE]
MEDITERRANEAN FOOD
Kabobin’

3 chicken or steak kabobs

Side of roasted vegetables or Greek salad
Optional: Hummus

Chickpea Madness (v)

Kale tabbouleh
Falafel (double if small portion)
Side of roasted vegetables or Greek salad
Hummus

MOMO
[MUSCLE]
BURGER JOINT
Nice First Date

Lettuce wrap
Chicken, bison, beef or turkey meat
Vegetable toppings
Add avocado
Side of salad
Fried egg or bacon if you enjoy it

Optional: If you’re just in the mood for it,

skip the bun and get a side of fries

Impossible Burger (v)

Lettuce wrap
Vegetarian burger, usually mushroom,
black bean, etc.
Vegetable toppings
Add avocado
Side of salad

MOMO
[MUSCLE]
MY TOP 7
SUPPLEMENTS
L-Glutamine Peruvian Maca Powder capusles
A natural amino acid in an unflavored This is a natural herb to support your
power. 10g per day for a month, then reproductive system (sex drive and hor-
decrease to 5g until recommended mone levels) and prevent estrogen dom-
otherwise. The easiest way is to blend inance, which can cause weight gain and
in a smoothie. This will increase the fatigue. It is also very helpful for easing
integrity of your gut lining and prevent any menstrual/hormonal pain.
any toxins from entering the blood or imbalances. 500-750mg a day.
stream which contributes to increased
inflammation, decreased energy, and
lower immune system. It will also increase
Probiotic
Optional. Depending on gut issues.
your nutrient absorption to help you
Reduce inflammation first through the
build muscle.
elimination diet then see if you need
additional support.
Protein Powder
Getting at least 30g of protein per sitting
+ 2.5g of leucine is crucial for fat burning
sacred seven mushroom mix
Optional. For optimal focus, adrenal
progress. I recommend Grass-Fed Whey
health, and brain health. Easy to add to
or MRM Egg White Protein.
your smoothie and something I personally
have fell in love with.
Creatine Monohydrate
Highly recommended for plant-based
clients or those wanting a strong phy-
collagen powder
Love this supplement! Great for bone,
sique. Unflavored, 5g a day will help
brain, gut, skin, muscle, and heart health!
supply more energy to your muscles and
What can't it do? 10g daily.
nutrients to build and contract. It is sim-
ply a compound found in protein and isn’t
Link for my recommended brand of sup-
anything serious or too ‘bro’. No side ef-
plements: click here.
fects, just ATP (energy) into your muscles.
If you feel bloated or you’re holding water,
it is your muscles storing nutrients and
water. Can easily get rid of by depleting
water by sweating, nothing to be
concerned about. MY DAILY SUPPLEMENTS
FOR HORMONE HEALTH &
GUT SUPPORT.
"I've learned the
main thing in life
is that you get
what you put in."

Adele

MOMO
[MUSCLE]
10
4

TOPBABE
24 RECIPES.
FAT BURNING RECIPES PLUS RECIPES FOR THE MUSCLE-BUILDING BABE
VANILLA
CHIA SEED BABE,
PUDDING GO EAT.
• SERVES 4-5
• PREP TIME 10 MINUTES,
PLUS 3-8+ HOURS SITTING

Instructions: Ingredients:

1. Blend all the ingredients together ex-
cept the chia seeds, walnuts, and berries
for 30 seconds on high.
2. Place liquid in a resealable jar and
shake in the chia seeds.
3. Shake every couple of minutes for the
first 15 minutes to prevent it from chunk-
ing at the bottom.
4. Place in the refrigerator overnight, or
at least 3 hours.
5. Enjoy and top with walnuts and berries.
• 1.5 cups unsweetened almond, oat, or
cashew milk
• 1.5 cups organic full-fat canned
coconut milk
• 2 rounded TBSP almond butter (or
other nut/seed butter)
• 1 TBSP vanilla
• 3 TBSP maple syrup
• 3/4 cup chia seeds
Toppings for each serving
• 2 TBSP walnuts, crushed
• 1/2 cup organic raspberries

Note: Add or reduce the maple syrup FROM @mOMOMUSCLE

depending on your taste bud prefer-
ence.

Babe Science:
The less artificial sweeteners
you eat, the sweeter things
will start tasting.
Just wait for it!
CHOCOLATE
CHIA PUDDING
• SERVES 4-5
• PREP TIME 10 MINUTES,
PLUS 3-8+ HOURS SITTING

Instructions:

1. Blend all the ingredients in a blender Ingredients:

together, except the chia seeds.
2. Place liquid in a resealable jar and
shake in the chia seeds.
3. Shake every couple of minutes for
the first 15 minutes to prevent it from
chunking at the bottom.
4. Place in the refrigerator overnight, or
at least 3 hours.
• 1.5 cups unsweetened almond milk
• 1.5 cups canned, full-fat coconut milk
• 2 rounded TBSP almond butter (or
other nut/seed butter)
• 1 TBSP vanilla extract
• 3 TBSP unsweetened cocoa
• 2-3 TBSP pure maple syrup
• 3/4 cup chia seeds

5. Enjoy and top with walnuts, berries,

and a little honey.

Note: Add or reduce the maple

syrup depending on your taste bud
preference. Try mix before putting FROM @mOMOMUSCLE
it in the fridge to see if it’s sweet
enough.

Dessert Tip:
Great at satisfying your
sweet tooth, High in
omega-3s, healthy fats and
fiber.
MUSCLE
MAKER
ICE CREAM
• PREP TIME 2 MINUTES
• TOTAL TIME 2 MINutes
• YIELDS 1

Instructions: Ingredients:

1. Place Greek yogurt in a bowl, add • 2/3 cup plain Greek yogurt
milk, add protein powder. Stir carefully. • 1/2 scoop Fruity Cereal Donut Protein
Powder
2. Add berries on top. • 2 TBSP unsweetened almond milk
• 3/4 cup strawberries or raspberries
Optional: drizzle almond butter on top

FROM @mOMOMUSCLE

Babe- Tip:
Great for your fourth meal as
the casein in the yogurt will di-
gest slow overnight and tastes
like dessert. Note: intended for
those who can digest dairy well.
Buying speciality protein pow-
der can really be an added treat
to your routine diet without
BABE BERRY
SMOOTHIE
• PREP TIME 5 MINUTES
• TOTAL TIME 5 MINutes
• YIELDS 1

Ingredients:
Instructions:
• 1 cup unsweetened vanilla almond or
1. Blend all ingredients in a blender.
cashew milk
• 1 cup frozen organic blueberries
2. Enjoy because this is the recipe I
• 1 1/2 TBSP cashew butter or
drink DAILY.
almond butter
• 1 1/2 scoop of protein powder
Optional - Add banana in smoothie for
(35g minimum)
more calories and carbs if goal is mus-
• 5g L-Glutamine powder
cle building.
• 5g creatine monohydrate powder
• 1 TBSP unsweetened cocoa powder

Optional:
• 1 scoop Sacred Seven Mushroom powder
• 1/2 capsule probiotic contents
• 1 scoop collagen powder
• 2-3 cubes ice
FROM @mOMOMUSCLE

Babe- Tip:
Make sure you take your Pe-
ruvian maca powder capsules
for increasing sex drive, natural
tesosterone support aka lean
muscle, and mitigating
menstraul pains.
THE DAILY
BREAKFAST
• PREP TIME 2 MINUTES
• TOTAL TIME 10 MINutes
• YIELDS 1

Instructions: Ingredients:

1. Place a sauté pan on medium-low • Spray coconut oil

heat and spray with non-stick oil.
2. Crack eggs into the pan.
3. Let cook for 2-3 minutes.
4. Divide eggs with spatula and flip (if
you can flip the whole thing without
cutting it, then kudos)
5. Cook for another 1-2 min and turn off
heat.
• 2 pasture-raised eggs
• 3 egg whites
• 3 slices turkey bacon
• 1/2 large avocado
• 1 cup oven roasted vegetables
• Maldon salt
Other Option: Wrap all this up in Cre-
pini egg and cauliflower wraps *found
them at Costco*

6. Let sit in pan for 30 seconds.

7. Place on plate.
FROM @mOMOMUSCLE
8. Brown meat on high heat for 3 min-
utes.

9. Add other ingredients to plate.

Babe-Tip:
10. Season to taste.
My favorite breakfast
because it's packed full
of protein, healthy fats
and doesn't spike your
blood sugar.
EPIC EGG
SANDWICH
• PREP TIME 1 MINUTE
• TOTAL TIME 10 MINutes
• YIELDS 1
Instructions:
1. Put bread in toaster oven until de-
sired toastiness.
2. Place a sauté pan on medium-low
heat and spray with non-stick oil or a
small circle of a grass-fed butter stick.
3. Crack eggs into the pan and let cook
for 2-3 minutes.
4. While eggs are cooking, have anoth-
er pan on high heat cooking the tur-
key bacon. Cook until both sides are
browned.
5. Divide eggs with spatula and flip (if
you can flip the whole thing without
cutting it, then kudos)
6. Cook eggs for another 1-2 min and
turn off heat.
7. Let sit in pan for 30 seconds. Add
salt.
8. Spread cream cheese on toast, add
eggs, and turkey bacon. Slice and en-
joy!
Ingredients:
• 2 slices Canyon Bakehouse Glu-
ten-Free Mountain White Bread
• Spray coconut oil or quick butter rub
• 2 pasture-raised eggs
• 4 egg whites
• 3 slices turkey bacon
• 2 TBSP whipped cream cheese or
Dairy-Free Kite Hill Everything Cream
Cheese
• Salt & pepper to taste
Other Option: Wrap all this up in Cre-
pini egg and cauliflower wraps *found
them at Costco*
FROM @mOMOMUSCLE
Babe-Tip:
This shit is so good. Been
doing it instead of the Daily
Breakfast. Balance is key
with carbs and also cutting
gluten helps with improving
gut health.
KETO
CAKE
• PREP TIME 2 MINUTE
• TOTAL TIME 3 MINutes
• YIELDS 1
Instructions:
1. Whisk with a fork all ingredients to-
gether in a microwavable bowl. OR if
you have a frother, use that baby.
2. Whisk air into mixture for 3 minutes.
3. Microwave cake for 30 seconds.
4. Stir cake.
5. Finish off cake with 60-75 seconds
depending on microwave.
6. Add Rebel Keto Ice cream on top,
fresh strawberries and/or whipped
cream.
Ingredients:
• 2 1/4 scoops grass-fed collagen
• 1 egg
• 2 egg whites
• 1 tsp vanilla extract
• 2 TBSP unsweetened cocoa powder
• 1/2 TBSP natural maple syrup
• 3-4 drops vanilla liquid stevia
• 3 TBSP almond flour or coconut flour
• 1 tsp baking powder
• 1 TBSP unsweetened macadamia or
almond milk
• Optional: 1/2 cup Rebel ice cream,
berries and/or whipped cream
FROM @mOMOMUSCLE
Babe-Tip:
OK - my new obsession.
Great for post workout or a
sweet treat. It has enough
protein to be it's own meal.
Go easy on the ice cream if
you're eating it daily.
MUSCLE
MILK
• PREP TIME 1 MINUTE
• TOTAL TIME 2 MINutes
• YIELDS 1

Instructions:

1. Pour liquid into glass.

2. Add all the ingredients.
3. Froth with frother for 15 seconds.
4. Top with ice.
5. Enjoy as a quick breakfast, snack or
protein source in addition to vegeta-
bles, carbs or fat.
Ingredients:
• 2 oz unsweetened non-dairy milk
• 3 oz cold brew coffee *optional*
• 3 scoops collagen powder
• 1-2 drops vanilla liquid stevia
• 1 scoop MCT powder
• 1 tsp unsweetened cocoa powder
• Ice

Note: If you don't do the coffee (which

I do when I don't need the caffeine, just
add more non-dairy milk)

Side Note: I've been enjoying unsweet-

ened macadamia nut milk! FROM @mOMOMUSCLE

Babe-Tip:
No apetite? No problem.
Fuel yourself with
30g protein and MCT oil
that torches fat and accel-
erates mental focus.
SWEET POTATO &
PESTO CHICKEN
BREAKFAST BAKE
• PREP TIME 20 MINUTES
• TOTAL TIME 70 minutes
• YIELDS 4-6

Instructions:
1. Preheat oven to 400°F.
2. Toss sweet potatoes in 2 TBSP of
ghee. Place on a parchment paper
lined baking sheet and bake for 25-
30 minutes until soft then turn oven
temperature down to 350 degrees.
3. Put a large sauté pan over medi-
um heat, add 2 TBSP of ghee with
the onion and garlic. Cook about
5 minutes, or until onions become
translucent.
4. Add chicken and cook for about
10 minutes, then add pesto and mix
well until combined.
Ingredients:
• 4 TBSP melted ghee, butter or
coconut oil, split in half
• 1 small sweet potato, peeled and
diced
• 1/2 yellow onion, minced
• 2 garlic cloves, minced
• 2 cups diced cooked chicken (I
used a rotisserie chicken)
• 3 TBSP pesto
• 10 eggs, whisked
• salt, to taste
FROM @mOMOMUSCLE

5. Grease an 8x8 baking dish, add

the mixture from the pan to the bak-
Babe-TIp:
ing dish then add in eggs and salt
along with the sweet potatoes. Stir
This does have a potato/
to combine. starch source so I would have
occasionally rather than daily.
6. Place in oven and bake for 30-35
minutes, until eggs are set in the
middle and not…jiggly.
OVEN ROASTED
VEGETABLES
• PREP TIME 12 MINUTES
• TOTAL TIME 45 minutes
• YIELDS 4-6

Instructions: Ingredients:

1. Preheat oven to 425°F. • 2 lbs asparagus

• 1 head cauliflower
2. Prep vegetables by washing and • 2 cups tomatoes
slicing. • 4 cups broccoli
• 4 TBSP olive oil
3. Toss vegetables in oil, garlic, par- • 4 TBSP minced garlic
mesan, and salt. • 1/4 cup fresh, grated parme-
san
4. Place in oven and bake this pan of • Fresh ground salt
goodness for 25-35 minutes until
nice and roasted.

FROM @mOMOMUSCLE

MOMO
Babe-tip:
Always have roasted vege-

[MUSCLE] tables on hand to pair with

healthy fats and meat!
 WHOLE
INDIAN
CHICKEN
• PREP TIME 2 HOURS 20 MINutes
• TOTAL TIME 4+ HOURS
• YIELD 6 PORTIONS

Instructions:
8. Once cooked, cover with aluminum foil
1. Wash the chicken and pat dry. and let it rest for 10-15 minutes.

2. Mix together chili powder, ginger, garlic 9. Serve with all the veggies at the bottom
paste, pepper, cumin, honey, vinegar, of the pan. Don’t forget to squeeze out the
butter and salt into a smooth paste. garlic and lemon on top of the chicken for
an extra kick!
3. Apply the chili paste all over the
chicken, into the crevices and under the Ingredients:
skin wherever there are gaps. If you have
extra marinade remaining, you can use it • 1 whole chicken
to brush the chicken while it cooks. • 2 1/2 TBSP red chili powder
• 1 1/2 TBSP ginger paste
4. Cover and marinate the chicken for at • 1 TBSP garlic paste
least 2 hours or overnight. I highly recom- • 1/2 TBSP Pepper Powder
mend marinating it overnight in the refrigera- • 1 tsp cumin
tor. • 2 TBSP honey
• 1 1/2 TBSP vinegar
5. If you leave it in the fridge, remove it • 3 TBSP butter, melted
45 minutes before cooking to let it come • Salt to taste
to room temperature. • 2 quartered onions
• 3 pods garlic, halved
6. In an oven-proof baking dish and add • 1 lemon, sliced
onions, garlic and lemon slices to the
bottom. Transfer chicken on top. FROM @mOMOMUSCLE

7. Bake in a pre-heated oven at 425°F for

90 minutes. Keep brushing the chicken Babe-Tip:
with the fats and gravy from the pan every
30 minutes or so. Give it one final brush Having a whole chicken in
in the last 5 minutes.
the fridge makes life a whole
lot easier.
BGL LOVES
SPAGHETTI
• PREP TIME 20 minutes
• TOTAL TIME 60 minutes
• YIELD 4 PORTIONS

Instructions: Ingredients:

1. Preheat oven to 450°F. • 2 spaghetti squash

2. Split the spaghetti squash in half,
drizzle open halves with olive oil and
lay face down on baking sheet. Bake
for 45 minutes.
3. Brown garlic with zucchini in sauce-
pan with 1 TBSP of olive oil on medium
heat. Add in marinara, cover and sim-
mer.
4. In a different pan, brown ground tur-
key on medium-high heat or 6-8 min-
utes. Drain.
• 4 cups organic marinara sauce
• 1 lb lean ground turkey
• 3 clove of fresh chopped garlic
• 1 zucchini
• Fresh parmesan
• Fresh basil
• Olive oil
• Maldon salt
Note: can swap spaghetti squash for
shiratake noodles or zoodles

5. Add turkey to garlic sauce reduction.

Cover and simmer for 15-20 minutes.

6. Remove seeds with spoon and use a

fork to shred the spaghetti squash.
FROM @mOMOMUSCLE
7. Top with turkey sauce, grate fresh
parmesan on top, drizzle a little olive
oil and finish with the Maldon salt.
Babe-Tip:
Spaghetti squash and
zucchini are game-changers
when it comes to noodle
replacements.
TACO
ZUCCHINI
BOATS
• PREP TIME 10 MINUTES
• COOK TIME 55 MINutes
• TOTAL TIME 65 MINutes

Instructions: 9. Using a spoon, fill the zucchini with

1. Preheat oven to 400°F.
2. Place 1/4 cup of salsa in the bottom
of a large baking dish.
this taco shit.
10. Top with cheese. Cover with foil
and bake 35 minutes until zucchini is
cooked through.

3. Using a small spoon, hollow out the 11. Nom nom.

center of the zucchini halves, leaving
1/4-inch thick shell on each half. Ingredients:

4. Chop the scooped-out flesh of the • 4 medium (32 ounces) zucchinis, cut
zucchini in small pieces and set aside in half lengthwise
3/4 of a cup to add to the taco filling, • 1/2 cup mild salsa
(squeeze excess water with a paper • 1 lb 93% lean ground turkey
towel) discarding the rest or save to • 1 tsp garlic powder
use in another recipe. • 1 tsp cumin
• 1/4 cup taco seasoning
• 4 oz can tomato sauce
5. Brown turkey in a large skillet, break- • 1/4 cup water
ing up while it cooks. • 1/2 cup reduced fat Mexican blend
shredded cheese
6. When no longer pink, drain turkey.

7. Add the spices and mix well.

FROM @mOMOMUSCLE
8. Add the reserved zucchini, tomato
sauce and water. Stir and cover, sim-
mer on low for about 15 minutes. Babe-Tip:
Ground turkey is a great
option to make either tacos
or pair with marinara sauce
for zoodles!
 THAI
BEEF
BASIL
• Prep Time 15 minutes
• Total Time 0:55 minutes
• Yields 2-3

Instructions:

1. Place a large sauté pan ove medi- Ingredients:

um-high heat, add ghee. Once pan is
very hot, space out some of the meat in • 1 lb grass-fed beef, thinly sliced against
the pan making sure not to crowd it, and the grain (I used flap meat, but you
sear until browned on both sides, about 2 could also use hanger steak or flank
minutes per side depending on the thick- steak)
ness. It's very important not to crowd the • 2+ TBSP ghee
pan here because you want to get a crispy • 1 red bell pepper, thinly sliced
crust on the meat. Once meat is browned, • 1 yellow onion, diced
set aside and continue with the rest of the • 3 garlic cloves, sliced
meat until it is all cooked. • 1/4 cup coconut aminos (do not try to
sub with liquid aminos)
2. Add a little more ghee to the pan then • 2 tsp fish sauce
add the bell pepper, onion and garlic and • 1 tsp honey
sauté until peppers are soft and onions • pinch of salt
are translucent, scraping the brown bits • 1 cup packed Thai basil leaves
from the bottom of the pan, about 10 min- • cilantro, for garnish
utes.

3. Add the coconut aminos, fish sauce

and honey to the pan with the pepper and
onions and let cook down over a high heat
FROM @mOMOMUSCLE
for about 5-8 minutes. Once slightly re-
duced, add the beef back to the pan along
with the Thai basil leaves and mix. Cook Babe-Tip:
for 2-3 minutes, until basil is soft and wilt-
ed. Red meat adds great variety
4. Garnish with cilantro on top!
to your diet with its rich
amino acid and iron content.
 THE DAILY
SALAD
• PREP TIME 10 MINUTES
• TOTAL TIME 10 MInutes
• YIELDS 1

Instructions:

1. Add all ingredients together and toss.

2. Experiment with different salad toppings

and make these your new best friend.

Ingredients:

• 2 cups greens
• 2 TBSP sliced almonds,
FROM @mOMOMUSCLE
pistachios or walnuts
• 1/2 oz Feta or Brie
• 6 cherry tomatoes, sliced
• 1/2 avocado, diced
• 1/3 lemon, juiced
Babe-Tip:
• 1 tsp mayonaise
• 2 TBSP Fig & Balsamic Dressing or This salad is a base for many
1/2 TBSP olive oil more flavor combinations.
Experient because salads
should be a daily thing! I'll
swap the olive oil for a Fig &
Balsamic Dressing from TJ's.
THE MEAT
SAUCE I
PUT ON
EVERYTHING
• Prep Time 10 minutes
• Total Time 0:30 minutes
• Yields 2-4

Instructions: Ingredients:

1. Heat up a large saucepan over medium • 2 lbs ground chicken

heat, add a couple tablespoons of fat of
choice then add minced garlic cloves, the
bell peppers and onion along with a little
salt and pepper to the pan.
2. Move vegetables around until onions
become translucent.
3. Add ground chicken to the saucepan
and break up the meat.
4. As the meat is cooking, add the spices.
5. When meat is almost done cooking,
pour in the two cans of tomato sauce.
• 1 yellow bell pepper, diced
• 1 red bell pepper, diced
• 1 yellow onion, diced
• 2 (14 ounce) cans of tomato sauce
• 3 garlic cloves, minced
• 1 tsp garlic powder
• 1 tsp cayenne pepper
• 1/2 tsp dried oregano
• 1/2 tsp dried parsley
• 1/2 tsp dried thyme
• 1/4 tsp red pepper flakes
• 1/2 cup fresh basil, finely chopped
• salt and pepper, to taste
• 1 TBSP olive oil

6. Salt and pepper once more, then re-

duce heat and let simmer for 5-7 minutes.

7. When all the flavors are well mixed, add

the chopped fresh basil, mix well, and
FROM @mOMOMUSCLE
serve!

8. Badabing! Put on mushrooms, brussel Babe-tip:

sprouts, spaghetti squash, zoodles, shi-
ratake noodles, eggs, acorn squash...the
possibilities are endless!
Swap 1 lb of the chicken for
either mild Italian sausage,
bison or lamb for more
amino acid variety!
 BACON
PARMASEAN
SPAGHETTI
SQUASH
• Prep Time 5 minutes
• Cook Time 60 minutes
• Total Time 65 minutes
• yeilds 2 servings

Instructions: Ingredients:

1. Preheat oven to 400°F. • 4 slices center cut bacon, sliced

• 1 medium spaghetti squash (yields 3
2. Line a baking sheet with foil. Cut the cups cooked)
squash in half lengthwise and use a spoon • 1 tsp olive oil
to scrape out the seeds. • Pink Himalayan salt
• Fresh ground pepper
3. Lightly season with salt and pepper and • 1 1/2 TBSP extra virgin olive oil
drizzle with olive oil. • 1/2 cup coarse grated Parmigiano Reg-
giano
4. Place the squash face down on the bak-
ing sheet and bake for 60 to 65 minutes
or until the flesh easily pierces with a fork.

5. When 20 minutes left, heat a medium

skillet over medium heat.
FROM @mOMOMUSCLE
6. Add the bacon and cook until crisp,
about 5 to 6 minutes. Transfer bacon to a
paper towel.
Babe-Tip:
7. When squash is soft, transfer to a bowl
and combine with olive oil, parmesan, and Keep saturated fats such as
bacon.
cheese and fatty meat
moderate and even lower if
you are aiming to lower cho-
lesterol.
ARTICHOKE
LEMON PESTO
CHICKEN PASTA
• Prep Time 35 minutes
• Total Time 55 minutes
• Yields 4
Instructions:
1. Preheat oven to 405°F.
2. Cut the squash in half lengthwise, place
cut side down on a baking sheet and bake for
30-35 minutes or until squash gives when you
poke the outside of it.
3. While the squash is baking, make the pesto
and chicken.
4. Place a large pan over medium-high heat,
add a splash of fat and 1 minced garlic clove.
As soon as the garlic becomes fragrant, add
the halved artichokes. Sprinkle with salt and
pepper and let cook until slightly browned
and tender on all sides.
5. Once artichokes are browned, add them to
a food processor along with the walnuts, olive
oil, vegetable broth, and second garlic clove.
Puree until smooth.
6. Add the parsley, basil, lemon, and salt and
pepper. Puree once more until smooth. Taste
and add more lemon and salt and pepper to
your preference.
7. Once pesto is done pureeing, add the chick-
en to the same pan that you sautéed the
artichokes in.
8. Cook chicken over medium-high heat until
browned on all sides. Sprinkle with a bit of
salt and pepper.
9. Once chicken is cooked through, add in
about ¼ of a cup of the pesto to the chicken
along with the spinach, in the pan and mix
well to coat. Cover and let cook for 2-4 min-
utes or until spinach is wilted.
10. Use a spoon to remove the excess seeds
then a fork to thread the strings from the
squash to make spaghetti.
11. Then add the threads of spaghetti squash
to the pan (or a large mixing bowl if you need
more room). Mix spaghetti squash, pesto, and
chicken all together.
12. Serve with some fresh basil on top.
13. Love pesto in a new way.
Ingredients:
• 1 lb boneless, skinless chicken breasts,
cubed (or chicken thighs if you prefer)
• 1 large spaghetti squash, cut in half
lengthwise (get a BIG one)
• 12-15 artichoke hearts, cut in half (I used
jarred artichokes that were in olive oil for
more flavor)
• 1/3 cup walnuts
• 4-5 tablespoons olive oil
• 4-5 tablespoons vegetable broth
• 2 cloves garlic, minced
• 1/2 cup fresh parsley
• 1/2 cup fresh basil
• juice of 1 lemon
• salt and pepper, to taste
• 3-5 cups of spinach (optional)
LIVFIT
OAT
BARS
• PREP TIME 10 MINUTES
• TOTAL TIME 3 HOURS
• YIELDS 12 BARS
Recipes with higher calories, protein, and car-
bohydrates for the babe aiming to gain muscle.

Instructions:
Ingredients:
1. In a hi-speed blender or food pro-
cessor, combine LIVfit Superfood,
• 1/2 cup LIVfit Superfood blend
almonds, honey, melted coconut oil,
• 1 3/4 cups raw almonds
vanilla and salt. Blend until smooth.
• 1/2 cup raw honey
• 1 cup raw coconut oil
2. In a large bowl, combine PBfit or PB
• 2 tsp vanilla extract
with oats, shredded coconut, pumpkin
• 1 tsp kosher salt
seeds, chia seeds, and cocoa nibs.
• 1/2 cup PBfit or 1/2 cup peanut but-
ter
3. Mix honey almond mixture into dry
• 4 cups gluten-free rolled oats
ingredients, with hands preferably.
• 1 cup shredded coconut
• 1/2 cup mixed nuts
4. Spread mixture into lined pan. Cover
• 1/3 cup chia seeds
top with wax paper and press evenly
• 1/4 cup cocoa nibs (Optional - Try
to compact. Put in refrigerator for 3+
putting in half the batch to taste test)
hours.

5. Slice into square bars. Keep refriger- FROM @mOMOMUSCLE

ated.

Babe-TIp:
These bars are a great source
of omega-3 fats and complex
carbs to pair with a protein
source.
MOMO
[MUSCLE]
MAKER
WAFFLES
• PREP TIME 5 MINUTES
• TOTAL TIME 25 MINutes
• YIELDS 4 WAFFLES
Instructions:
1. Heat waffle maker and brush with
coconut oil.
2. Blend all ingredients for one minute
on high in a Vitamix or Ninja Blender.
3. Pour 1 1/2 cups of batter on griddle.
4. Cook until golden brown/when the
waffle maker clicks.
5. Top with berries, walnuts and
natural maple syrup.
Note: if you use honey as the sweet-
ener, it might stick to the griddle so be
generous with the oil.
Also note: I microwave a bowl of blue-
berries for 1-2 minutes to create a nice
reduction for the top!
Recipes with higher calories, protein, and car-
bohydrates for the babe aiming to gain mus-
cle. Also, can be vegetarian meals.
Ingredients:
• 1 cup gluten-free rolled oats
• 1 cup organic cottage cheese
• 4 eggs
• 1/2 banana *optional*
• 1 TBSP vanilla
• 3/4 tsp salt
• 3/4 tsp cinnamon
• 1-2 TBSP honey or palm sugar
• 1 TBSP baking powder
FROM @mOMOMUSCLE
Babe-Tip:
I'll triple the recipe and freeze
or refrigerate the leftovers.
This is a great pre-workout to
intense exercise lasting
longer than 75 minutes.
MUSCLE
BUILDER
OATMEAL
• PREP TIME 5 MINUTES
• TOTAL TIME 15 MINutes
• YIELDS 1
Recipes with higher calories, protein, and
carbohydrates for the babe aiming to gain
muscle. Also, can be vegetarian meals.
Instructions:

1. In a small saucepan, add oats, Ingredients:

water and banana.
2. Cook oats according to package
directions.
3. Once oats are finished cooking,
mash soft banana in oats.
4. Add cinnamon, vanilla, coconut
oil, and pour into bowl.
5. Add frozen blueberries to cool
oats.
• 3/4 cup rolled oats
• 1 banana
• 1 tsp vanilla
• Dash cinnamon
• Dash of salt
• 1/2 TBSP coconut oil
• 1/2 cup frozen blueberries
• 1.5 scoops protein powder (MRM
Flax N Whey tastes the best for this)
• 1 /2 TBSP nut butter
• 1 TBSP of crushed walnuts

6. Mix in protein powder until FROM @mOMOMUSCLE

evenly mixed. Add more hot water
if needed to create a smooth
texture.

7. Add nut butter on the side and Babe-Tip:

top with walnuts.
8. Enjoy that calorie packed
breakfast to add more muscle on
you.
I recommend structuring this
amount of carbs either before
or after your workout! This is
a meal that can be packed for
on the go!
COFFEE CAKE
BANANA
BREAD
• PREP TIME 10 MINUTES
• TOTAL TIME 1 hour
• YIELDS 6-8
Instructions:
1. Preheat oven to 350°F. Grease a 8x4
loaf pan with oil then line the middle with
parchment paper. It will make it easier to
remove from the pan without it coming
apart.
2. In a large bowl, mix together bananas,
maple syrup, vanilla extract, eggs and
almond butter.
3. Add coconut flour, baking soda, baking
powder, cinnamon and salt and mix well.
4. Pour batter into baking dish. Place on a
baking sheet.
5. In a small bowl, add butter, coconut
sugar, almond flour, cinnamon, and wal-
nuts. Use your hands to mix the toppings
together.
6. Place chunks of the toppings all around
the top of the banana bread mixture.
7. Place in oven to bake for 50 minute.
8. Remove from oven, place on cooling
rack and let rest for 5-10 minutes before
cutting and serving.
Ingredients:
• 3 brown bananas, mashed
• 1/4 cup maple syrup
• 1 tsp vanilla extract
• 3 eggs
• 1/2 cup almond butter (or other
nut/seed butter)
• 1/4 cup coconut flour
• 1/2 tsp baking soda
• 1/2 tsp baking powder
• 1 tsp cinnamon
• Pinch of salt
For the toppings
• 4 TBSP (1/4 cup) grass fed butter,
at room temperature (or coconut
oil)
• 2 TBSP coconut sugar
• 2 TBSP almond flour
• 1 tsp cinnamon
• 1/4 cup walnuts, crushed
FROM @mOMOMUSCLE
Babe-TIp:
A gluten-free
option to enjoying life
BABE
BERRY
BOWL
• PREP TIME 5 minutes
• TOTAL TIME 5 minutes
• YIELD 1 PORTION

Instructions:

1. Wash berries and put in a bowl. Ingredients:

2. Add cashew butter to the side, top
with whipped cream, and drizzle with
honey.
3. Probably didn't have to make this a
recipe but it is a great side to a protein
source.
• 1 cup fresh or frozen organic rasp-
berries
• 1.5 TBSP cashew butter
• 1/2 tsp honey
• Coconut whipped cream

FROM @mOMOMUSCLE

Babe- Tip:
Great source of antioxidants,
healthy fats, and it satisfies
your sweet tooth!
PMS BROWNIES
• PREP TIME 10 MINUTES
• TOTAL TIME 3 HOURS
• YIELDS 12 BARS
courtesy of paleomg
Instructions:
1. Preheat oven to 350 degrees. Line an 8-inch
square pan with parchment paper.
2. Make the brownies: In a large bowl, mix
together the melted chocolate chips and soft-
ened butter. Once incorporated, mix in the
vanilla and ground coffee.
3. In a separate bowl, combine the sugar,
almond flour, and tapioca starch. Gradually
add the dry mixture to the chocolate mixture,
stirring to combine. Add the eggs and yolk
and beat until fully combined.
4. If you are adding the optional 1 cup choco-
late chips to the batter, make sure that it is no
longer warm before folding them in.
5. Pour the batter into the prepared pan and
tap on the countertop to settle the batter.
Bake for 35 minutes or until the brownies
have set and do not jiggle in the pan.
6. Remove the brownies from the oven and
allow them to cool in the pan.
7. While the brownies are cooling, make the
ganache: Place the chocolate chips in the
microwave and melt for roughly 1 minutes.
Remove and add the coconut cream, sitting
until it comes together.
8. Spoon the ganache over the cooled brown-
ies. Then drop the chocolate Sunbutter Cups
and chocolate chips on top. While that is cool-
ing, make the caramel.
9. Make the caramel: In a heavy-bottomed
saucepan, bring the caramel ingredients to
a gentle boil over medium heat, sitting con-
stantly. Continue to boil gently, while stirring,
until it thickens. Remove from the heat and
drizzle the caramel on top of the brownies.
10. Let the caramel sit and harden. Then cut
the brownies into squares and serve. Store
leftovers in a sealed bag or container at room
temperature, or freeze for later.
Ingredients:
• 1 (10-ounce) package Enjoy Life brand
chocolate chips, melted but not hot
• 140 grams salted butter or ghee, softened
(1/2 cup/1 stick plus 2 tablespoons)
• 2 teaspoons vanilla extract
• 3 tablespoons finely ground coffee (pref-
erable a dark roast for bolder flavor)
• 188 grams coconut palm sugar (about 1
cup plus 2 tablespoons)
• 28 grams blanched almond flour (about a
scant 1/4 cup)
• 30 grams tapioca starch (about 1/4 cup)
• 2 large eggs
• 1 large egg yolk
• 1 cup chocolate chips (optional - i left this
out)
For the ganache
• 3/4 cup chocolate chips
• 1/2 cup coconut cream (from a can of
coconut milk) or heavy cream
Caramel
• 3/4 cup (1 1/2 sticks) salted butter or
ghee
• 1 1/4 cup coconut palm sugar
• 1 tablespoon coconut cream or heavy
cream
• pinch of kosher salt
BABE,
GO EAT.
FROM @mOMOMUSCLE

AUTHOR & CEO, MORGAN OLSON

 HI BABE
The proof is in the chia pudding...
& nutrition science.

MoMo[Muscle] the science-

based fitness resource for women
and AFAB individuals. We reveal
effective methods to see results in
half the time. We understand that
fat loss isn't just calories. It stems
from your hormones, gut health
and body function.

This white coat science will be

translated into easy to understand
Babe-Science so you can start
seeing more results today
because you need more time for
the Bachelor and wine...or COD
and ice cream. Users coice.

This is for those who want to

understand their body to claim the
confidence we all deserve.

AUTHOR & CEO, MORGAN OLSON

 “What’s the greater risk? Letting
go of what people think – or letting
go of how I feel, what I believe, and
who I am?”

brene brown

MOMO
[MUSCLE]
MY
MY
STORY
Once upon a time, I loved food.
MY
FROM @mOMOMUSCLE

2012:
THE BEGINNING
 FAT LOSS ISN'T
JUST A CALORIE
ISSUE
Once upon a time, I loved
food. More the fact I could
control myself with it, not just
the taste. I didn’t really know
how to control this urge, so
I started reading Women’s
Fitness Magazines to find the
right diet.
They suggested a
1,200-calorie diet with English
muffins, egg whites, and
yogurts... Well, if this will get
me a bikini body, then I’m
all for it. On top of this diet, I
started working out daily for
2-3 hours with a lot of intimate
time with the stair master, and
a lot of cardio.
I calculated everything. It
was just one of my ways to
control my life and eventually,
I learned to release it.
I was putting way too much
effort without reaping the
benefits, because I wasn’t
intentional and clear on how
to get what I wanted. This is
called overkill.
However, getting stronger
mentally and physically ran
through my veins. Investing
4+ hours a day in grueling
training sessions put me in
a position to earn two Gold
Medals in Olympic Lifting in
Rome, Italy, two gold medals
in Powerlifting, and multiple
CrossFit competition wins. I've
hit a 225lb bench press, 330lb
squat, and 335lb deadlift.
Pretty strong for a... anybody
(;
MY
FROM @mOMOMUSCLE

THINKING ABOUT HOW TO

HAVE ICE CREAM & ABS...
FROM OBSESSION
TO INTELLIGENT
EFFORT.
I decided to switch gears and focus
on aesthetics, rather than total strength.
I became certified as a Nutrition Spe-
cialist through the International Sports
Science Association and began diving
deep into gut health, insulin resistance,
hormones, and muscle activation.

I then realized how much of a gap there

was in the women’s fitness industry
between what actually works and what
these bikini body girls are telling you. So
in 2018, I launched MoMo[Muscle] to
give us the tools to see more results, the
right way.

Currently living in Los Angeles, Califor-

nia my happiest days are spent educat-
ing my AFAB fam in and out of the gym
to claim their confidence by understand-
ing their body.

xx Coach MoMo
MY
FROM @mOMOMUSCLE

2013 2019
THE AFTERMATH.
5

THE BABE
WAY.
5
PREFACE:

THERE’S NO DEBATE
THAT ICE CREAM *OR
WINE* IS ONE OF THE
GREATEST GIFTS OF LIFE.
What if I told you that you can have your ice cream and
abs? Great. Now that I have your attention, we’re going
to squash the myth that a fit body is determined by how
much chicken and broccoli you can endure. It turns out
there is a smarter way…

THE BABE WAY.

 WELCOME TO
BABE, GO EAT.
We leverage nutrition science to
intelligently fuel your body, so you have
more food freedom.
The trend of eating less and working
out more has become the backdrop on
‘how-to’ lose weight.
Yogurt, granola, oatmeal, and nuts
are seen as the holy grail of fitness.
But what if those foods were actually
stalling your progress? Wouldn’t you
rather skip the granola so you could
gain more momentum?
To produce results, we first need to
optimize your body. Because it isn’t
just the food you eat, rather how your
body reacts, absorbs, and digests it.
We use food not only to sculpt your
body, but also to prime your body
to use fat as fuel. We do this without
having to obsess over calories or
spend hours in spin class.
SOME PERKS OF
THE BABE WAY:
This is sustainable,
science-based fitness
• You’re actually excited to go out to
eat with the homies.
• Your weekend binge will seem
unnecessary as you are always
satisfied.
• Say goodbye to anxiety! You can
finally eat confidently as the science
will de-bunk any myths of FAD
diets that are sweeping the fitness
magazines.
• Your meals will be more creative and
flavorful with nutrients that serve
a purpose!
This book will provide you with the
keys to making sure your healthy
lifestyle sticks and your goals are
achieved.
BABE,
GO EAT.
"If you want
“Perfectionism is a self
something
destructive andsaid, askbelief
addictive
asystem
man;that
if you
fuels want
this primary
something done,
thought: If I look perfect, and
ask a woman."
do everything perfectly, I can
avoid or minimise the painful
feelings of shame,
Margaret judgment,
and blame.”
Thatcher
BRENE BROWN

MOMO
[MUSCLE]
 METHODS FOR
FOOD FREEDOM
THE TRUTH IS:
MOST WOMEN DON’T NEED TO
EAT LESS.
The truth is: most women don't need
to eat less. We just need to repair our
body by eliminating inflammatory
foods and nourishing it with the good
shit. By increasing our digestion, me-
tabolism, and hormone balance, we
change the way our body reacts to
food.
Every time you eat, it’s an opportunity
to increase your ability to lean out,
build muscle, have total brain clarity,
elevated mood, quality energy, clear
skin, and an elite level digestive sys-
tem.
The Babe Way isn’t keto, paleo, IIFYM,
low-carb, or the sun diet.
We blend science with a sustainable
lifestyle to provide realistic solutions
straight to our dream body.
We build food freedom by nourishing
your body with high quality protein,
nutrient-dense vegetables, and
healthy fats.
We’ll strategically reduce carbohy-
drates to keep your fat burning hor-
mones high and fat storing hormones
low. However, when it’s ice cream night
or wine-o clock, we are all for you en-
joying it.
For example, toast for breakfast is eh.
Fro Yo on a Saturday night is yas. This
is food freedom. You can now enjoy
your favorite foods without stalling
your progress.
 MY TOP 5
BABE RULES
1. TRUST THE SCIENCE 4. LOSE THE FOOD FEAR
There are a lot of food trends out there Food freedom is one of the most liberating
but knowing how the body actually transformations I’ve undergone. A
reacts to food is key. This will boost lot of women feel overwhelmed with
your food confidence and no diet anxiety when it comes to food. They
FOMO. eat quickly, release stress hormones,
and overthink every bite. Fear not,
2. LESS OBSESSION, because when you understand how
food will actually optimize your body, it
MORE FEELING doesn’t have control over you.

Strict rules, restriction, and calculating

every bite is no way to live, let 5. TRUST THE PROCESS
alone sustain. The goal is to build
There are no quick fixes or miracle
a foundation from understanding
diets or dream body in 30 days. There
nutrition science so you can add in
is just consistency and time. Put in the
little life treats and experience more
work, be patient, and enjoy the journey.
without any guilt.

3. BUILD MOMENTUM
If you say you’re going to the gym
and your lazy ass doesn’t, your psyche
remembers that. Instead, build respect
for yourself by sticking to what you set
out to do. You are your most important
client, customer, or business deal.
Don’t miss a meeting.
 HABITS.
Habits are how you achieve big goals.
So, here are a few habits to address to
make sure you're hitting the basics of
becoming a muscle building babe.
Want to lean out? Sleep.
1 Want to build muscle? Sleep.
REST: ADEQUATE SLEEP Want to look younger? Sleep.
This is the foundation for a healthy
body. If your goal is to look and feel like
a goddess, then you need to be treated
like one. Sleeping 7 - 9 hours a night is
the easiest way to get your hormones
optimized to build muscle, burn fat, zzz...

zzz...
and fuel you with energy.

BABE-TIPS
zzz...
• Use a blue light dimmer on your
phone a few hours before bed

• Avoid any bright lights in your

room

• Take a magnesium supplement

before bed to calm your body

• Chug a glass of water upon

waking to kickstart your day
*game changer*

• Extra credit - drink a glass of water

if you get up to pee in the middle of
the night to wake up hydrated
HABITS.
2
NUTRITION: MEAL PREP
I know you’re a busy babe and ain’t
nobody got time to chop up onions and
cry. We need convenience, but we also
need fresh, simple meals.
However, being in a pinch for time can
sabotage your commitment to eating
healthier. Preparing meals beforehand
or ordering properly built meals will
prevent unnecessary snacking.

The meal plans and restaurant guide

in the earlier chapters will keep you full
and on track to your goal. Less think-
ing, less stress!

BABE TIPS
• If you like to order food, the 'Eating
Out Guide' will have meal modifica-
tions that will keep your progress
hot

• Roast vegetables, bake proteins,

always have salad stuff on hand, and
make chia seed pudding beforehand

• Have ready to eat options in the

freezer for times when you don’t
want to go full Martha Stewart. Trad-
er Joe's has cauliflower rice, zoodles,
cauliflower gnocchi, and chicken
entrees that can be an easy, healthy
dinner
MOMO
• Make the Babe Berry Smoothie for
a quick breakfast
[MUSCLE]
"We need to reshape
our own perception of
how we view ourselves.
We have to step up as
women and take the
lead.”
Beyonce

MOMO
[MUSCLE]
Q
3

MAKE TIME FOR YOURSELF

Becoming pro-status takes time. Act
as if you’re the most important person
in your life *clears throat*, which you
are, and never miss an ‘appointment’
or workout with them. You only have
one body. Invest in it now, rather than
paying for it years later.

BABE TIPS
• Schedule out your week, includ-
ing your workouts and never miss
an ‘appointment’

• Give yourself at least 5 minutes a

HOW CAN WE day to meditate and check in with

yourself

CREATE NEW • Write out your top five daily

tasks the night before in a cute
little journal or your notes on your

HABITS? phone if you lazy like me so you

get shit done the next day

• Create momentum by sticking to

your word
 FAQs
Is food really that
important to leaning out? How many calories
Have you ever been tried eating healthy? should i eat?
You know…the meal plans from Prevention
Magazine.
Eat less, weigh less, right?
• Wake up: English muffin & black coffee
W RO N G.
• 3 Hours Later: Apple & peanut butter
• Lunch: Salad with a few nuts The body is smart. It doesn’t want to die
• Dinner: Chicken & vegetables so when you restrict energy/calories, it’s
• After-Dinner Cravings: 3 Skinny Cow going to do everything it can to survive.
Bars, a whole 90% sea salt dark choco- It’s not afraid to slow down your metab-
late bar, half bag of popcorn, and 23 Thin olism, burn less calories during the day,
Mints. sweat less, poop less (yes, I have to say
poop in this book), and crave more.
Yeah, so this is called malnourishment.
It is when your body isn’t getting enough Next, we can use a simple formula to
nutrients, so you crave sugar to feel bet- figure out the amount of calories you need
ter. This is because sugar is the quickest to ingest based on your weight and activi-
way for the body to feel better…for a short ty level.
time that is.

Besides around your period, cravings can

be a sign you are depleted somewhere. Babe-tip:
It may be due to lack of calories, protein,
healthy fats, vitamin & minerals, etc. Whatever you do, never listen to My
Additional symptoms include an impaired Fitness Pal’s suggestion of how much
immune system, low energy levels, and
you should eat, that shit is never right.
reduced hormone function that make it
harder to lose fat.

This just goes to show that a balanced,

long-term approach to nutrition will
always pay off.
The formula to find your calories:
Your body weight X activity multiplier =
number of calories per day to maintain
1200
CALORIES
1500
current physique.

Activity multiplier CALORIES

10 = Bed-Ridden
11 = Sedentary
12 = Less than 5 hours/week
13 = 5-10 hours/week
14 = 10-15 hours/week
15 = 15-20 hours/week

2000
So, in theory, if you ate that many cal-
ories, you would maintain your current
physique.

If you ate less than that, you would lose

tissue (primarily fat and some muscle).

CALORIES
If you ate more, you would gain tissue
(type depends on activity).

This can be a helpful tool if you need to

gauge just how much you’re actually
eating. Track your food for a week and
see what you find. You might be sur-
prised!

BABE TIP
I see a lot of women in a HUGE ca-
loric deficit. Ex.: Body needs 1,300
calories to just live (bodyweight
times 10) plus 1,000 calories from
spin and leg day then only eating
1,200 calories.

That puts you in a 1,100 calorie

deficit. After a few days, your body
thinks it is starving. Your metabolism
slows, hormones lower, etc.

So just know, this doesn’t work…

and TOO many women are doing
this shit.
6

NUTRITION

BABE,
GO EAT.
"It took me quite
a long time to
develop a voice,
and now that
I have it, I am
not going to be
silent."

Madeleine
Albright
MOMO
[MUSCLE]
6
PREFACE:

IF YOU GIVE ZERO SHITS

ABOUT SCIENCE, JUST
STICK TO THE FIRST 4
CHAPTERS.

MACRONUTRIENTS
Before we get into all the pretty meal plans, we need to talk
science. But don’t worry, I’ll translate it into babe science.

Food is made up of three macronutrients and a variety of

micronutrients. Macro means large; thus we need macronu-
trients in large quantities.
Macros include:
• Protein: 4 calories per gram
• Carbohydrates: 4 calories per gram

• Fat: 9 calories per gram

Importance : Having awareness of general macros in

your food is an invaluable key to seeing results. Macros
are the building blocks we need for growth, a stronger
metabolism, and optimizing your hormones.
 THE TRUTH ABOUT PROTEIN
“Everything you know about protein is wrong. You need at
least 30 to 50 grams of high-quality protein 3 times a day.
It will protect you for life.” - Dr. Gabrielle Lyon.
This queen of a nutrient keeps your
hair, skin, nails, body, and energy glow-
ing.
Protein is essential to shaping your
body into a leaner, more defined wom-
an. It helps you feel amazing and look
amazing. So why is it so neglected?
FITNESS MYTH: EATING
PROTEIN WILL MAKE YOU
BIGGER, BULKY, OR
SHE-HULK.
FALSE. The only way to add any tissue
(muscle or fat) requires eating more
calories than you use. Rather, eating a
balanced diet with adequate protein,
healthy fats, and vegetables will
transform your soft parts into toned
parts.
Common indicators that you aren’t
eating enough protein include:
• Low energy
• Low immunity
• Liver issues
• Edema
• Low blood pressure and low HR
• Anemia
• Regular food cravings
• Hair, skin, and nail weakness
• Brain fog
• Feeling anxious or moody
• You have high cholesterol
• You are stuck at the same weight
or bodyfat
• Your menstrual cycle is irregular
Woof. I know that’s about every
symptom under the sun. But it just
goes to show how important protein
really is.
 PROTEIN SYNTHESIS
& AMINO ACIDS

Protein is a blanket term for amino acids,

which are the building blocks of your body.
Protein is necessary for repairing your
muscle after tearing it down in a workout.

Note, repair does not mean bulk. Repair

means to add shape. Bulking only comes FITNESS MYTH:
from excess calories. Like a bottle of wine PROTEIN IS PROTEIN.
and a tray of cookies, while watching the
Bachelor. Or something like that…
FALSE.
The richer in amino acids a protein is, the
more efficient it is for the calories The quality of the protein, or the ami-
consumed. no acids profile, is largely responsible
for the favorable effects that you want
This is why an amino acids supplement from it. Pay attention to the amino acid
can be added to a plant-based diet. Foods profile in your protein for optimal re-
such as tofu, beans, tempeh, etc. are not sults.
complete proteins. Thus, they do not have
the full amino acid profile necessary to use
protein for its fat burning and muscle sup-
porting qualities.
 THE TRUTH ABOUT
PROTEIN FROM DOCS
Muscle protein synthesis is an anabolic “As we age, we need to eat more
response that occurs in response to protein in one sitting. That means
protein feeding and resistance train- someone at 65 and up, needs 40 to
ing. Your protein response specifically 50 grams of protein to stimulate the
relates to leucine intake. To maximize same kind of muscle turnover. How-
the MPS response, ~2.5g of leucine is ever, there is a tendency to eat less
required. This is known as the “leucine protein as we age. Anabolic resistance
threshold. is happening earlier in the 30s, where
the receptor becomes less sensitive to
“When addressing the topic of nutri- protein and fat infiltrates your tissues.”
tion, Dr. Gabrielle Lyon is looking to - Dr. Gabrielle Lyon
activate what's called "muscle protein
synthesis" by having patients con-
sume the proper amount of protein How does protein initiate mus-
throughout the day at each meal. At a
cle protein synthesis?
bare minimum, research has shown
that at least 30g of protein, 3 times
"So, it’s the essential amino acids in pro-
a day will stimulate the muscle for
tein that are responsible for the increase in
protein synthesis. This leads to mus-
muscle protein synthesis in response to
cle growth, which will ultimately leadto
protein intake or food intake. In particu-
a healthier balance of muscle to fat
lar, the amino acid leucine appears to
giving the ideal body composition ra-
have an important role as a trigger. It
tios. To only address obesity as a "too
appears to be the most important ami-
much fat" problem and not look at the
no acid; however, all of the essential
"too little muscle" problem, is a pitfall
amino acids are required to serve as
and missed opportunity. You can lose
building blocks for the building of new
fat, not address the muscle and still
muscle protein.”
not see the balance you want in your
- Dr. Caoileann Murphy
body. This isn't just talking about looks
and aesthetics either, that just comes
with it... this truly will address the oth-
er imbalances within the body such as
hormone, blood sugar and other issues
that can create havoc and cause dis-
ease within the body.”

- Dr. Gabrielle Lyon, The Queen of Thy-

roid & Women's Hormones
HOW DOES
PROTEIN INITIATE
MUSCLE PROTEIN
SYNTHESIS?
"So it’s the essential amino acids
in protein that are responsible for
the increase in muscle protein syn-
thesis in response to protein intake
or food intake..."
- Dr. Caoileann Murphy
What protein sources are the
best for hitting the leucine
threshold?
“One of the examples that we like to
use is that, for example, quinoa is sort
of everyone’s superfood right now and
people talk about it having a complete
amino acid mixture, but what people
ignore is just how low in protein it is."
- Professor Donald Layman
"And so, if you take something like
beef, so everybody’s whipping boy is
red meat, so if you take beef, beef has
about 8.6% Leucine, so to get 2.5 grams
of leucine in beef you’d need about 29
grams of protein and that would require
about 183 kcal (“calories”) to get to it.
If you did the same thing with quinoa; it
only has about 6% leucine in it. So, you
need almost 42 grams of protein and
quinoa is pretty diluted; you get almost
27 calories per gram of protein. So, you
need 1100 kcal of quinoa to just get
to 2.5 grams of leucine. So, for three
meals a day just in quinoa, you’d have
to eat 3,300 calories to get to the tar-
gets.
So, one of the things you have to re-
member with grains is they’re
perfectly good, healthy carbohydrate
foods but they’re lousy protein foods.”
- Professor Donald Layman
“Life shrinks or
expands in
proportion to
one’s courage.”

Anais
Nin

MOMO
[MUSCLE]
 PROTEIN
SUMMARY
BABE-SCIENCE RECAP
• To maximize the muscle protein
synthesis response over the course of
a day, eat 3–4 evenly spaced meals
that surpass the leucine threshold of
2.5g.
• Animal proteins have the highest
amount of branched-chain amino acid
composition.
• Plant-based protein sources will
mean a higher protein intake is needed
to hit the required level of leucine. Not
to fret for the veggie eaters, a branch
chain amino acid (BCAA) supplement
can be added to your meals to surpass
your leucine threshold.
• The older you get, the lower your
muscle supporting and fat burning
hormones become, including HGH,
testosterone, and usually thyroid
health. To ensure you are supporting
your longevity, protein may be in-
creased to 40g per meal to ensure the
leucine threshold is surpassed.
• BCAAs, or, branch chain amino acids
feed the muscle first.
• A good diet is limited by protein and
amino acids. High quality fats and low-
er glycemic carbohydrates are another
key, but the quality of your protein
determines the quality of your health.
• The proper amount of protein eaten
each day should fall around 1.6g per
kilogram of weight.
• You need at least 30 to 50 grams of
high-quality protein 3 times a day. It
will protect you for life.
• The more sedentary you are, the
harder it is to stimulate muscle protein
synthesis. Thus, the more protein you
should be consuming per meal.
• To avoid going into starvation mode,
never cut calories from your protein
intake. Rather, keep your protein intake
elevated to prevent muscle waste.
• Glutamine is an amino acid that
strengthens your stomach lining to
help with digestion and nutrient ab-
sorption.
CARBOHYDRATES
The average American consumes
225g-325g of carbohydrates a day.
THE AVERAGE
That’s a lot of sugar. AMERICAN CONSUMES
And when you have a lot of sugar in 225G-325G OF
your blood, insulin is then secreted to
store it. When you don’t burn it off in CARBOHYDRATES
activities, the excess overflow of glyco- A DAY.
gen is then stored in the body as fat.

Common indicators that you are eating Carbohydrates are actually the only
too many carbohydrates macronutrient that isn’t essential to
life. That is why the keto diet is possi-
• You often crash around 2pm ble because your body can be fueled
• High Blood Sugar with ketones for energy instead of
• Fatigue glucose. But we like ice cream, let’s be
• Hunger real. So, let’s look at the science to op-
• Mood Fluctuations timize your body so that you can enjoy
• Headaches the carbohydrates that seem worth it
• Bad Skin to you.
• Poor Digestion
• Decreased Cognitive Function
• Lightheadedness
• Poor Concentration
• Insulin Resistance
• Diabetes
• Hypertension
• You get “hangry” from not having
a constant stream of glucose
IS BUTTER
A CARB?
Great, so anyways… carbohydrates
provide our body with glucose, the pre-
ferred source of energy for our brain
and muscles.
Carbs are one of the biggest
precursors that stimulates the produc-
tion of insulin from your pancreas.
Insulin tells the body to stop using
stored fat as fuel and instead store it.
Your body absorbs the fatty acids and
glucose in the bloodstream and if they
aren’t burned off from activity, it stores
it as body fat.
CAN WE ALL AGREE THAT REGINA
GEORGE WILL ALWAYS BE ICONIC?
One of the benefits to secreting insulin
is aiding in building muscle. It delivers
amino acids to your muscles. This can
be helpful after intense exercise where
your muscle fibers are depleted of nu-
trients.
However, consuming carbohydrates
shouldn’t be a high priority when
talking about optimal health, unless
you engage in intense, strenuous exer-
cise or long periods of mental focus…
like triathlete shit or if you’re a com-
petitive CrossFit player.
If your main goal is to have a lean and
strong physique, limiting the carbs can
help you more than hurt you.
When eating a meal with a large
amount of high glycemic carbohy-
drates, it digests fast and thus causes
your blood sugar to skyrocket.
Your body doesn’t like this… like at all.
MOMO
[MUSCLE]
BLOOD SUGAR 101
When there is excess sugar in your
blood, the first thing your body
wants to do is it get it back to nor-
mal.
This is when insulin comes in and
saves the day. It comes in and
stores the sugar in muscle tissues
and especially in fat cells.
This is why maintaining a blood
sugar between 70 mg/dl - 110 mg/
dl will build a body that is primarily
a fat-burner.
FITNESS MYTH:
CARBS MAKE YOU FAT.
False. Excess calories will in-
crease your weight. However, ele-
vated insulin levels make it nearly
impossible to burn fat as fuel. Eat
less high glycemic, sugary carbo-
hydrates to control your blood
sugar and insulin to reduce fat
storage.
CARB SUMMARY:
• Increase insulin sensitivity by eating
less carbohydrates. The more insulin
sensitive you are, the less insulin you
need to bring your blood sugar down to
normal range.
• You can “save” your carbohydrates
for the foods you actually want to en-
joy. For myself, I prefer skipping the
daily morning oatmeal for the occa-
sional ice cream. It’s not strict science,
but it’s what I enjoy.
• Replacing most carbohydrates with
healthy fats will increase your energy
and brain clarity as you are not fueling
with short-fueled nutrients.
• Less insulin means you have less of a
chance to store your food as fat.
• By no means am I saying never eat
carbohydrates. Fruit, complex carbo-
hydrates, and occasional treats all have
their place. Rather, reducing overall intake
especially from gluten, starches, and
sugar can do a lot of good and is worth
trying.
"What makes
you different
or "What
weird— makes
that
youisdifferent
your or
strength."
weird—that is
your strength."
Meryl Streep
Meryl Streep

MOMO
[MUSCLE]
Q
WILL FAT
MAKE ME FAT?
Fat does not make you fat.

Also, you are not fat. Your body just

has fat tissue on it. There’s a difference
#SelfLoveBabe

Common indicators that you aren’t

eating enough healthy fats:

• Low energy
• Hair loss
• Constant hunger
• Cravings
• Irritability
• Irregular of menstrual cycle
• Sleep issues
• Feeling cold often
• Infertility
• Constipation
• Anxiety
• Inflammation

FAlse. This little baby has been put in the

corner due to the trends of low-calorie and
FITNESS MYTH: low-fat diets. However, high amounts of ome-
ga-6 in the current American diet causes a lot
FATS AREN'T THAT of inflammation and sluggishness… wow that’s
IMPORTANT. FALSE. actually a word. So, by increasing our omega 3
to omega 6 ratio, we help offset the above symp-
toms that befall a lot of us.
 WHY IS FAT
F*CKING AWESOME?
It satiates your hunger, makes every-
thing taste better, and doesn’t affect

FITNESS MYTH.
insulin levels. Adding fat to a meal
helps slow down the digestion of the

ALL FATS ARE

food and keeps you fuller for longer.

CREATED EQUAL.
Ever had a bowl of oatmeal and you’re
starving a couple hours later? That is
because the meal was lacking fat and
protein to keep you fuller for longer.

Fat is the only macronutrient that

doesn’t have any effect on your insulin.
This nutrient is the one of the keys to
prime your body to burn fat. The only
draw back is fat doesn’t have as many
bites as carbohydrates do.
*insert veggies here*
So, eating a variety of fats will keep
your body happy and healthy.
False. Polyunsaturated and monoun-
saturated fats are heart-healthy and
are burned readily by the body, while
saturated fats and trans fats are
more easily stored as body fat. Limit
the amount of fat, from processed ani-
mal products and aim for plant-based
fats such as nuts, seeds, avocados,
olive oil, etc.
BUT...
CAN I DRINK?
Mmmm, liquid that makes you think
you’re much funnier than you are. We
love it. ALCOHOL 101
Believe it or not, alcohol is actually the • The human body reacts to alcohol
fourth macronutrient. It has 7 calories as a toxin; we simply weren’t designed
per gram. So more than carbs and less to consume it on a regular basis. When
than fat. we drink, our livers primary concern is
to remove these toxins as quickly and
Let’s look at the science behind this efficiently as possible.
liquid courage and understand the ef-
• Try to stick to 1-3 drinks as your
fects alcohol has on your goals and the
hormones won’t be as significantly
best way to approach drinking, if you
impacted and they will essentially be
do drink. empty calories, which shouldn’t
change your body composition
Just like multi-tasking in daily life, our much if you’re following The Babe
metabolism must put a halt on the rest Way.
of our body’s normal metabolic process-
es, such as the metabolism of glucose
(carbohydrates) and fat to focus on this
detoxification process.

Because alcohol decreases the use of

fat in your body, it will then promote fat
storage and on top of that, decrease
muscle protein synthesis. Damn, wtf
red wine?!? I thought you had my back
for Bachelor night.

I won’t go all sciency, but in practical

terms, if you consume 4+ drinks, you
are essentially blunting your body’s
ability to burn or metabolize the fat
you are about to consume in a meal.

BABE,
GO EAT.
So when you finish off a bar of dark choc-
olate, your body will not be able to oxidize
the fat consumed and will thus store it.
In addition, muscle growth is impaired
significantly so your gym session you did
earlier is on pause for a bit.
When drinking, it's best to stick with sprits
on the rocks or mix with soda water. Wine
and light beer can be occasional, but high
sugared cocktails should be avoided.
Remember, most of those carbs won't.
be digested and thus stored since your
liver is too busy cleaning up your mess.
And that 4 am pizza run should be
replaced with a high-volume meal. Lots of
bites and not too many calories. Also, that
bar of dark chocolate should be replaced
with a high volume meal. Lots of bites
and not too many calories.
Note: This is advise for those legally al-
lowed to consume alcohol. LOL, just had
to say.
CAN I HAVE ANY ALCOHOL?
Uhhh yeah girl! Live yo life. The key is
moderation *sighs across the globe
from that word*
HANG
OVER
101
I'm sure you're experienced on how to
deal with a hangover at this point, but
here are personal favorites:
1. Avoid whiskey, tequila and cognac.
These alcoholic beverages contain a
higher amount of congeners (methanol,
isopentanol, acetone), which are the toxic
by-products of alcohol. Lighter colored
spirits have less congeners and can re-
duce hangover.
2. Hydrate before, during, and after.
Even add electrolytes or BCAAs to keep
your headache away.
3. Sleep a nice sleep
4. Eat a Babe Breakfast
5. Avoid drinking on an empty stom-
ach as it increases the severity of your
hangover.
 FIND THE BALANCE
BETWEEN RESULTS &
ENJOYING LIFE.

If you binge drink every weekend,
which leads to late night pizza, a hang-
over brunch, poor sleep and skipped
gym sessions, you can be sure that
your physique and health will take a
significant hit.
Additionally, just like you wouldn’t eat a
pizza every day, you probably shouldn’t
drink every day and should focus on
building a healthy and sustainable
lifestyle…did I lose you? (;

If fat loss is your goal, it may also be

wise to reduce your calorie intake the
next day, simply to compensate for the
extra calories you will have consumed
from the alcohol, any mixers, food, etc.
 MICRONUTRIENTS
• Vitamins - substances that
are produced by plants and animals.

• Minerals - substances found

within the soil that are absorbed
by the plants or eaten by animals.

Getting a wide variety of both is key to

reducing cravings and balancing your
hormones so that you feel and look
your best!

Keep in mind, taking a multivitamin

doesn’t cover over a bad diet. Your mom
was right when she said to eat your vege-
tables. Your metabolism, brain, and body
will thank her.

Eating enough micronutrients keeps your

body in balance. So, let’s review some
vitamins and minerals that are commonly
deficient in women!

BABE-SCIENCE:
Did you know that eating vegetables while
in a caloric deficit will tell your body that
you are full? Thus, preventing your metab-
olism from slowing down, while you’re still
burning fat. Thanks vegetables, sincerely
some abs that are poking through. Popeye
was right, eat yo spinach.

BABE,
GO EAT.
IRON
Ever been light-headed on your period? There are two types of iron:

Well, iron acts as hemoglobin, a protein

found in our red blood cells. It carries ox-
1. Haem iron: can be found in
animal meats, such as red meat
ygen to your body and an iron deficiency
and poultry.
is very common for women. Thus, when
we have our period, we lose blood and the
iron in it. 2. Non-haem: can be found in
eggs, and plant foods, such as
Lacking iron can lead to symptoms like: bread, cereals, leafy green vegeta-
bles, legumes and nuts.
• Unusual tiredness
• Fatigue (due to less oxygen Getting iron from your food is optimal.
reaching body tissues) However, if you are unable to get your fill
• Weakness of iron from food alone, adding an iron
• Cranky supplement can be very helpful. Pairing it
• Paleness with vitamin-C rich foods or a powder will
• Shortness of breath increase the iron absorption, btw.
• Headaches and dizziness
• Heart palpitations
• Dry and damaged hair skin
Plant-based tip: If you only consume
non-haem iron keep in mind you need a
• Swelling and soreness of
larger volume of it, as it is not as readily
tongue and mouth
absorbed. Also consider an iron and
• Cracked corners of mouth
vitamin-C supplement if you experience
• Restless leg syndrome
any of the symptoms above.
• Brittle or spoon-shaped nails
• Anxiety
• Cold hands or feet
• Frequent infections

Fasle. We hear about “nutrient-dense”

FITNESS MYTH: foods every damn day because this shit
matters. A lot of supplements don’t
SUPPLEMENTS CAN have the bio-availability, or quality,
COVER A BAD DIET. that real food contains. So, keep eating
those veggies.
 CALCIUM
Not only does calcium help your teeth
and bones, but it increases your perfor-
mance in the gym. Your muscles need
calcium for contraction so having an
adequate intake will prevent muscle
fatigue and increase cardiovascular
health.

Best sources of calcium:

• Cheese
• Yogurt
• Whey protein
• Milk products
• Broccoli
• Beans
• Lentils
• Almonds
• Leafy greens
• Rhubarb
• Brazil nuts

BABE,
GO EAT.
 MAGNESIUM
This essential mineral not only keeps
your bones and muscle healthy but it also
calms your nervous system. While calcium
helps your muscle contract, magnesium
helps them relax. This can help with peri-
od cramps and help alleviate anxiety.

Taking a magnesium supplement before

bed may help you reach a deeper sleep so
that you wake up refreshed.

Foods rich in magnesium:

• Green leafy vegetables

• Legumes
• Nuts

MOMO
[MUSCLE]
 L-GLUTAMINE
This amino acid helps burn fat, build muscle, and restore your
gut health. Like, what! That’s everything we want in life. Amaz-
ingly, over 60% of your skeletal muscle is made up of gluta-
mine.

Also, I know what you're thinking, “how can something burn

fat?” Well, to be more sciency and not just throw around a bi-
kini body term, glutamine literally burns fat by prompting the
secretion of human growth hormone (HGH). The results? New
muscle growth is fueled in part by the fat stores in the body.
When using a glutamine supplement, HGH levels can increase
over 300%, a response that leads to an increase in resting
metabolic rate.

BENEFITS
• Balance your pH
• Increase lean muscle
• Burn fat by reducing insulin response
• Boost your immune system
• Aid in the healing of a leaky gut
• Improves IBS or diarrhea
• Improves athletic performance

Foods high in glutamine:

• Bone broth
• Grass-fed beef
• Spirulina
• Asparagus
• Broccoli rabe
• Turkey
• Chinese cabbage

Glutamine is most beneficial when ingested be-

fore or after a workout. I, however, do not nor-
mally consume a lot of these foods so I find add-
ing 5-10g L-glutamine powder to my smoothies
really does the trick!
MOMO
[MUSCLE]
 FIBER
That shit that makes you shit. Ha, but
really fiber is the part of the plant food
that isn’t digested or absorbed through
your small intestine.

Fiber helps prevent disease, such as

cancer, heart disease, obesity, and type
2 diabetes. It also keeps you fuller for
longer to prevent cravings in between
meals. By eating fiber regularly, it helps
cleanse your body and
promotes growth of good bacteria in
your gut. Finally, it helps reduce your
insulin response!

Fuck yes for fiber! Now go eat your

roughage because women need a mini-
mum of 25g of it every day.

FITNESS MYTH:
OATS, SMOOTHIES, YOGURTS,
AND GRANOLAS ARE ALL
“HEALTHY FOODS” AND
BURN FAT.

False. They are loaded with

unnecessary carbohydrates
and sugar that essentially get
stored as fat if not used. Pick a
cleaner source of fiber such as
fruit and vegetables.

MOMO
[MUSCLE]
VITAMIN BREAKDOWN

Vitamins are commonly overlooked,

yet when we don’t get enough of them,
serious problems can occur. The fol-
lowing vitamins are pretty damn im-
portant.

VITAMIN A is a powerful antioxidant

that influences your brain function,
skin, heart, kidneys, lungs, vision, and
immune system. Signs of a vitamin
A deficiency include poor eyesight,
chronic gut issues, weak fingernails,
respiratory infections, or dry, scaling
skin. To ensure you are getting enough
vitamin A, eat healthy fats, egg yolks,
tuna, and orange, yellow, and green
vegetables such as carrots, sweet po-
tatoes, kale, romaine, spinach, apri-
cots, and broccoli.

BABE SCIENCE
Vitamin-A is known as
the anti-aging vitamin…
Benjamin Button here
we come!
 VITAMIN B
Vitamin B should stand for vitamin
Beyoncé. It helps convert our food into
energy, it strengthens our nervous and
digestive systems, and supports red blood
cell production.

Symptoms of Vitamin B12 Deficiency:

• Anemia
• Confusion
• Dementia
• Depression
• Difficulty maintaining balance
• Fatigue
• Intestinal problems
• Mood swings
• Numbness and tingling in the
hands and feet
• Poor memory
• Soreness of mouth or tongue

Symptoms of Vitamin 6 Deficiency:

• Confusion
• Depression
• Weakened immune system

PLANT-BASED TIP:
Plant eaters are at are at a
higher risk of being deficient.
Be aware of your intake and
supplement when necessary. MOMO
[MUSCLE]
 VITAMIN BEYONCÉ
Vitamin Beyoncé should be highly
considered. If you experience any of
the above symptoms, consider taking a
vitamin B complex to ensure a variety
of this vitamin. Foods sources include
meat, dairy, eggs, seafood, sunflower
seeds, mushrooms, chicken, lentils, avo-
cado, chickpeas, potatoes, and yeast.

•B1 (thiamine): Thiamine plays an

essential role in metabolism by helping
convert nutrients into energy. The rich-
est food sources include pork, sunflower
seeds.

•B2 (riboflavin): Riboflavin helps

convert food into energy and also acts
as an antioxidant. Foods highest in
riboflavin include organ meats, beef
and mushrooms.

BABE SCIENCE
Vitamin B5 (pantothenic acid)
helps breakdown of carbohy-
drates, protein, and fats, even
healthy fats! When this is low, you
can experience weight gain and
low energy. I recommend supple-
menting with B5 to ensure you
are absorbing the energy in your
food, stabilizing fat burning hor-
mones, and breaking down cho-
lesterol.
 VITAMIN BEYONCÉ
BREAKDOWN
•B3 (niacin): Niacin plays a role incellu-
lar signaling, metabolism, and DNA pro-
duction and repair. Food sources include
chicken, tuna and lentils.

•B5 (pantothenic acid): Like other B

vitamins, pantothenic acid helps your
body obtain energy from food and is
also involved in hormone and cholesterol
production. Liver, fish, yogurt and
avocado are all good sources.

• B6 (pyridoxine): Pyridoxine is involved

in amino acid metabolism, red blood cell
production and the creation of neurotransmit-
ters. Foods highest in this vitamin include
chickpeas, salmon and potatoes.

•B7 (biotin): Biotin is essential for

carbohydrate and fat metabolism and reg-
ulates gene expression. Yeast, eggs, salm-
on, cheese and liver are among the best
food sources of biotin.

•B9 (folate): Folate is needed for cell

growth, amino acid metabolism, the
formation of red and white blood cells
and proper cell division. It can be found
in foods like leafy greens, liver and
beans or in supplements as folic acid.

•B12 (cobalamin): Perhaps the most

well-known of all the B vitamins, B12
is vital for neurological function, DNA
production and red blood cell develop-
ment. B12 is found naturally in animal
sources like meats, eggs, seafood and
dairy.
MOMO
[MUSCLE]
 TASTE THE
RAINBOW
• Vitamin C: A powerful antioxidant
that aides in the formation of collagen,
absorption of iron, the immune system,
and the maintenance of cartilage, bones,
and teeth. Ooooh, soft skin queens here
we come!

Having adequate levels of vitamin C will

ensure proper iron absorption, protect
your memory, and significantly define
against harmful free radicals.

Foods with vitamin C include broccoli,

Brussels sprouts, acerola cherries, kale,
kiwi, cauliflower, red and green bell pep-
pers, spinach, cabbage, leafy greens,
sweet and white potatoes, tomatoes,
citrus fruits, and winter squash.

• Vitamin D: supports bone health,

strengthens our immune system, and
improves our mood. This is the sunny
vitamin you can simply get by just going
outside. If you find you live somewhere
with limited sunshine and experience
mood swings, supplementing vitamin D
can dramatically improve your body's
health.

• Vitamin E: is a powerful antioxidant

that reduces free-radical damage and
inflammation, while slowing down the
aging of our cells. It can be found in
nuts, seeds, and oils.

• Vitamin K: prevents blood clotting and

maintains bone health. This one isn’t
normally supplemented but can be found
in leafy greens and fermented foods. Seek
medical advice specifically for this vitamin
if you are on blood thinners. MOMO
[MUSCLE]
7

OPTIMIZE
YOUR
BODY
"You have to accept
your body. You may
not love it all the
way, but you have
to be comfortable
with it, comfortable
knowing that that's
your body."

Rihanna

MOMO
[MUSCLE]
7
GUT HEALTH.

DOES IT REALLY
MATTER?

GUT HEALTH.
REPAIR YOUR
STOMACH.
It not just the food you eat, rather what
you absorb from your food. The strength
and potency of your stomach healthy
directly affects your ability to digest, ab-
sorb, and utilize nutrients. Keeping your
stomach strong will boost your mood, uti-
lize stored fat for fuel, and increase your
energy!
Have you ever heard of having a weak gut,
or a ‘leaky gut’?
TAKE STEPS TO
REPAIR YOUR
STOMACH.
It’s a condition in which the lining of
the small intestine becomes damaged,
causing undigested food particles,
toxic waste products and bacteria to
"leak" through the intestines and
flood the blood stream.
Like, no bruh! Your small intestine needs
those nutrients to get the whole body
running on premium fuel.
Issues associated with poor digestion:
• Inflammatory and allergic reactions
• Diarrhea (poop and diarrhea said in
this book, nice.)
• Migraines
• Eczema
• Chronic fatigue
• Hormone imbalances
• Weak immunity
• Nutritional deficiencies
• Joint pain
• Cravings for sugar
• Depression, anxiety, ADHD
• Frequent yeast infections
Oh shit, that’s nasty right? You may
have changed your diet or been
relatively healthy, however if your
gut health is compromised, this
endangers your mental, physical, and
emotional health.
 QUICK-FIRE TIPS FOR A
STRONGER GUT
v
REPAIR YOUR
STOMACH.
The good news is, your gut health is directly
related to your food quality, sleep, prescrip-
tion drugs, and stress! All things we can
ultimately control.
By eliminating foods that your body treats
as toxins, such as gluten, processed sug-
ar, soy, alcohol, and dairy, we increase the
strength of your digestion and thus cause
you to use food as fuel, not just poop it
out.
Now don’t worry, you can still enjoy your
wine! We just want to eliminate the bulk
of antagonists to your stomach so when
you do enjoy your occasional treats, your
stomach is strong and ready for it.
WITHIN A FEW MONTHS OF FOLLOWING
THESE GUIDELINES, YOU WILL HAVE A STRON-
GER GUT SO YOU BURN FAT AND BUILD LEAN
MUSCLE THE FASTEST WAY POSSIBLE.
• Swap processed carbs for healthy
fats found in coconuts, flax, avoca-
dos, olive oil, nuts, and salmon.
• Supplement with 5-10g of unfla-
vored, powdered L-glutamine to
your smoothie daily. L-glutamine is
a hidden gem in nutrition that in-
creases your gut permeability, sup-
plements muscle tone, and boosts
brain health!
• Enjoy fermented foods such as
kimchi, coconut yogurt, kombucha,
sauerkraut, and coconut kefir.
• Take a high-quality probiotic with
more than 30 million CFU to give
your stomach some extra wom-
an-power to bring the body into
balance.
• Limit your intake of antibiotics,
excessive prescription drugs, and
heart burn pills when possible.
• Get a full 7-9 hours of sleep!
I know you can do this one! *wink*
 GLUTEN
However, I know giving up gluten can be
scary. But as a women’s nutrition coach,

GLUTEN AND
I would highly recommend you eliminate
gluten for at least 2 weeks and see how
your body reacts. It is time we finally

OTHER SH*T. test your body to see what is harming it.

After eliminating gluten for 2 weeks, feel

Gluten is a protein found in grains such as
wheat, barley, and rye.
This little shit can cause breakouts,
fatigue, lethargy, mood swings, irritability,
mental diseases, joint pain, inflammation,
and weight gain. Now some can get away
with eating gluten, while others have an
unfavorable response.
free to add it back into the diet. While I
don’t recommend eating a diet with glu-
ten, if you don’t experience any negative
side effects, you may be able to fit it into
a balanced diet. You don't have to give up
the bread and olive oil, just try Canyon
Bakehouse Gluten-Free bread as an alter-
native.

A gluten intolerance is when you have a

SH*T

SH*T
negative reaction to it. I ate gluten in
nearly every meal for 22 years and I
thought my brain fog, hanger, and low
energy was just how I was. I didn’t realize
I was experiencing a gluten-intolerance
that was attacking my body every time I
ate. Since going gluten-free, I have had a
drastic improvement in my mood, ener-
gy, brain and clarity. I really didn’t think I SH*T
could have a sensitivity to gluten, but I am
so glad I wasn’t stubborn for my whole life
or I would still feel like shit.

Now your turn. Foods such as breads,

wraps, pasta, and oats can be replaced
with gluten-free alternatives. Fortunately,
my meal plans are full of low-inflammato-
ry carbohydrates and healthy fats so, you
don’t have to worry about that.
FOOD
SENSITIVITIES.
Food sensitivities can be a little contro-
versial, but recently, research has been
examining the antibodies IgG and IgA as
markers of this type of reaction to food.

Symptoms you’re eating foods you

shouldn’t be :

• Eczema, acne, and skin rashes

• Low energy
• Joint pain
• Headaches or migraines
• Fatigue
• Difficulty sleeping
• Changes in breathing

THE SOLUTIONS
• Bloating
• Stomach pain or cramps
• IBS or bowel irregularities

1. IgG/IgA testing
If you’re all sciency and shit.

2.The Elimination Diet

Yes, I know you’re scared to give up your
avocado toasts for two weeks, but the
energy you will experience will make you
so glad you did so. I recommend doing
this for everyone and each of my clients.

At least eliminate the two main aggres-

. sors of inflammation, which are grains
and dairy. Some may even want to cut
citrus fruits, alcohol, and even nuts de-
pending on the condition of their digestive
symptoms.
LIVER
HEALTH.
Your liver is a gland that cleanses bacteria
from your blood, metabolizes cholesterol
REFRESH YOUR LIVER:
and fat, filters urine and detoxes your body.
When your liver is stressed it affects your
weight, hormones, digestion, sleep, skin, • Add 3-4oz of fresh orange juice, or
and digestion systems! 1/2 cup oranges to each meal.

Symptoms that your liver may need
help:
• Trouble digesting fat
• Hormonal imbalances such as PMS
or menopause
• Acne or skin rashes
• Digestion issues such as gas, heartburn,
bloating diarrhea, bloating, constipa
tion, or abdominal pain
• Fatigue
• Inability to lose weight
Your liver is affected by alcohol intake,
prescription drugs, and junk food coated
with chemicals. Did you know having just
2-4 servings of alcohol a week raises
your estrogen levels by 22%! This
impairs your fat burning as it can lead
to an imbalance in your thyroid and
translates to weight gain.
The vitamin C makes your liver happy,
boosts metabolism, and helps thyroid
function.
• Detoxify your home of chemicals.
• Eat organic, grass-fed, & pasture-raised
when possible.
• Increase digestive enzymes by eating
fruit and fermented foods.
• Supplement with zinc and amino acids
to rid the body of toxins, such as sulfur.
• Additional detoxes can come from milk
thistle, dandelion, and N-acetyl cysteine.
• Take infrared saunas, exercise, yoga
and mediate.
MENTAL
HEALTH.
Food. It can be your best friend or the
thing that keeps you up at night. Identify-
ing any obsessive, negative, or unhealthy
thoughts towards food is the first step of
this.
The best way I restored my relationship
with food was by gaining awareness.
Once I learned the science behind what I
was eating, everything just sort of clicked.
BABE TIPS
• Take five grounding breaths before
starting each meal and eat slowly.
When you eat rushed and stressed,
your body produces cortisol that will
more easily store the food as fat.
• Identify your top 3 thoughts
about food...
• Try tracking your food with an app
for a week or two. You will see what
your body actually “needs” and
realize you have to eat, rather than
eating as a guilty pleasure. Does the
anxiety resolve?
You go from food having the power over
you, to now you having the power over
food.
You fuel with the nutrients you know your
body needs, not just what sounds good!
If you’ve ever experienced anxiety,
obsessive thoughts, guilt, shame, or un-
healthy behaviors over food, it’s
time we look at why.
Do you feel as though you are so unsure
what to eat?
How much you should eat?
You’re constantly questioning if you’re
“allowed” to eat this?
Well that is when you’re looking at food
as pleasure, rather than fuel. Tracking
your food through an app may actually
help relive the constant worry of eating
too much. It might just give you the flexi-
bility of your food choices, while keeping
your mind at ease as you know just how
much nutrients you actually have to en-
joy! Usually it’s more than you expect!
 "I didn't get
there by
wishing for it
or hoping for it,
but by working
for it."

Estée Lauder

MOMO
[MUSCLE]
 FAT-BURNING
THE PRIMER PHASE:
Prime your body to burn fat with more
than just nutrition.
Before we refine the details, we need
to make sure you have a strong foun-
dation. Your body is likely running
on sugar right now. On top of that,
your metabolism may be slow from a
low-calorie diet and annoying amounts
of cardio.
So, I have each of my client’s that join
the Babe Team goes through a ‘2-week
primer phase.’
Essentially, we’re transitioning their
body from a sugar burner to a fat
burner.
We first have to eliminate the foods
that are causing your body to be puffy,
tired, and have more zits than Pro-
Active can solve. This means gluten,
starches, dairy, artificial sweeteners,
etc.
You have the full list on the next chap-
ter ‘Your Blueprint.'
101
By restricting your starch intake for
two weeks, your body will start relying
on fat as fuel. It’s almost like ‘keto’ for
two weeks. After the two weeks, your
blood sugar levels lower and your body
is more sensitive to insulin, meaning
you don’t need to secrete as much to
get your blood sugar to a normal range.
This is a very, very good thing.
Now this doesn’t mean you can never
have carbohydrates. Rather, we train
your body to get used to fat and prefer
it as a fuel source. By continuing to eat
‘keto’ for 80% of your meals, you will
have ultimate flexibility to have treats
and a couple drinks on the weekend.
So, moral of the story: if you want to
be extra effective and do the most, go
keto-ish for two weeks. Then, come
back to the flexibility of The Babe Way.
If you don't experience weight issues,
then you can start directly on The Babe
Way.
BABE
TIP:
Don’t be afraid of blueberries
and raspberries. Yes, they do
have sugar, but research shows
that they reduce abdominal fat,
cholesterol, and blood sugar.
So, swap the oatmeal for a ‘Babe
Berry smoothie.’
CNS
THE CENTRAL NERVOUS SYSTEM
Coffee, work, social anxiety, CrossFit,
more coffee, being a human, Adderall, and
not getting enough sleep can make your
gym efforts have virtually no benefit…
okay maybe the Adderall is a little much,
but you know who you are.
If you are “go” mode all the time, you likely
have high cortisol levels, a fucked nervous
system, and overactive adrenal glands.
Your body will also store most of its fat in
your stomach and lower back as a result
of high cortisol levels.
I know, getting shit done can be addicting,
but when your sympathetic nervous sys-
tem, fight or flight mechanism, is active,
we stress our adrenal glands. Our breath
quickens, heart beats faster, digestion
slows, we don’t need to pee anymore, our
mouth dries, and we are ready to battle
the sabretooth tiger chasing us…or the 5
o’clock traffic.
On the other end of the spectrum, we
have our parasympathetic nervous sys-
tem, which is our rest and recover mecha-
nism. Our PSNS is responsible for slowing
our heart rate, calming our breath, digest-
ing our food, repairing muscle, making
hormones, and building strength.
Essentially, the more time we spend in
the PSNS, the healthier we are.
I know, being Buddha can feel boring but
when you become more mindful and less
stressed, your body is able to regulate
better and thus optimize your fat burning
and muscle building potential.
Think of it as adrenalin poisoning. A little
bit can save your life. Too much and you’ll
be exhausted, unsettled, with cognitive
decline, poor sleep, a compromised im-
mune system, and a body that cannot
repair itself.
Exercise without recovery will end in
depletion, not strength.
PSNS BENEFITS
Activating the PSNS promotes recovery.
The more time we spend in PSNS the
faster we bounce back, repair damage,
and gain strength.
Restorative sleep helps. Our autonomic
balance during REM is similar to wake-
fulness. During non-rapid eye movement
sleep the balance shifts from SNS to
PSNS dominance, bolstering recovery.
 PSNS
STRATEGIES.
1. REDUCE STRESS
Anxiety is not a badge of honor. A healthy
life comes from removing the unnecessary
stressors.
2. MEDITATION
Decrease your reactivity to stress and get a
handle on those triggers of yours. This will
decrease blood pressure and increase muscle
repair.
3. MASSAGE
Yes, be boujee and get some hands on you. It
will help you fight infections and put you in a
relaxed state.
4. BREATHING EXERCISES
Practice breathing exercises to feel
invigorated and refreshed. Use your stomach,
diaphragm and abs to breathe, not chest. Ex-
periment with different breathing counts.
5. YOGA
Half of you love this, half of you don’t.
Even if you don’t do a full class, add in
some stretches to your recent Netflix binge.
6. NUTRITION
Eat an anti-stress diet with protein,
minerals, and other nutrients to support the
PSNS. Also, reduce stimulants and sugar that
get you all hyper.
7. EXERCISE
Low to moderate intensity exercise can be
restorative and beneficial if you are the daily,
cracked out CrossFit type person. Backing off
the intensity can bring more good than you
might think. More isn’t always better.
8. SLEEP
Sleep resets your brain, body, and soul that
is fed up with this world’s small talk. Aim for
at least 8 hours to support your body’s ability
to recover, repair, and perform by optimizing
your hormones.
“Let go of
who you
think you’re
supposed to be;
embrace who
you are.”

brené brown

MOMO
[MUSCLE]
FASTING
Damn. Not eating on purpose? What kind

BENEFITS.
of slow death is this? I used to be so afraid
of fasting because my hanger would turn
me into a bitch with a huge tension head-
ache. However, the more I started training
my body to burn fat, the easier fasting • Stabilize and balance blood sugar and
became and the more I enjoy it. insulin levels
• Using fat as energy
What is fasting? Not eating for a certain
• Detoxifying your body
amount of time. Benefits include and are
• Slow disease processes
not limited to building the mental clarity
• Increase ketones
of Buddha, energy level Cardi B on, and
• Secrete endorphins
becoming more fat adapted.
• Reduce cholesterol levels
If you don’t eat for 10–16 hours, your body
• Protect memory
will tap into its fat stores for energy, and • Increase brain clarity and cognition
fatty acids called ketones will be released
into the bloodstream. They are extremely
powerful in protecting memory, slowing
disease, and being the rocket-fuel energy
source that has no impact on blood sugar
or insulin levels.

Since the body lacks energy after 8 hours

of food consumption, you begin to use
glucose (sugar) stored in the liver and
ENDORPHINS
muscles. After that has been used up,
the body turns to fat as a fuel source.
When you have reached this point, you
can also reduce cholesterol levels.
BALANCE
Think of this as a detoxification period.
The more fat we burn, the more toxins

ENERGY
we dissolve. That’s because our fat is
full of sh*t.
 FASTING METHODS
1 INTUITIVE FASTING
My favorite and recommended
method.
On the days you wake up hungry, eat.
On the days you aren’t starving, just delay
your first meal of the day by a few hours.
You can also skip a meal if it’s convenient
or relatively painless. This will keep your
blood sugar stable, let glycogen stores
deplete, and fat stores be more available
for fuel. Just be sure to fill up on adequate
nutrients (protein, vegetables, healthy
fats) on the other meals to make up for
the lack of feeding.
3 8-HOUR WINDOW
Timed feeding window of 8-10 hours a
day of eating and consuming 2-3 or more
meals. For example, your eating window
may be from noon-8pm. Choose a time
block that fits your lifestyle. Sometimes
you’ll find fasting actually makes life
more convenient.
2 EAT/STOP/EAT
Put yourself through a 24-hour fast
to decrease your insulin resistance.
Yes, you gotta do it once and if you’re
really committed to optimal health, once
a week. This will work wonders on your
‘fat burning’ hormones, wipe out your
insulin resistance, stabilize blood sugars,
and help your body repair itself to the
queen that you are. This can seem a little
intimidating, but it can have a real impact
on your body’s hormones just by simply
not eating for a day…
BABE-TIPS:
• Stay hydrated throughout the day
with water and calore-free drinks,
like herbal teas your grandmother
sips.
• Get productive. If you’re sitting
around all day thinking about food,
you’re going to remember this day
forever. Let’s not do that.
• If you fast for 24-hours, take a day
off the weights and rest or do some
low-intensity yoga instead.
• Eat high-volume foods, such as
vegetables and berries with high
water content.
• Fuel up with nutrient-dense foods
high in fiber, vitamins, minerals,
healthy fats, and quality protein.
• Keep the coffee black or with
minimal additives.
PRIORITIES
FOR PLANT- BASED DIETS.
Animal lover? Or you’re just wanting more
wholesome eating? I got you babe. I was a
vegan for two years! While I haven’t kept
that a part of my lifestyle, let’s review how
plant-based diets are a total option for
healthy living.
I know choosing a vegetarian or vegan
lifestyle can be a sensitive subject for
some. Whatever morals, or food choic-
es you decide, I am here to support you!
However, I want to do everything I can to
make sure you’re doing it right.
A plant-based diet has the advantage of
possibly lowering cholesterol and blood
pressure. You also eat a lot of vegetables
that can provide you valuable micronutri-
ents. However, some veggie eaters suffer
symptoms from a lack of nutrients.
While I realize you can get a lot of
nutrients from a plant-based diet, the
quality of amino acids, iron, and folic
acid is difficult to do without
conscious effort.
1 PROTEIN/AMINO ACIDS
Yes, quinoa, beans, and lentils all have
protein, but we also need to consider if
the quality is sufficient enough for the
protein to be put to work! Now remember
I was talking about needing at least 2.5g
of leucine per meal to ensure proper
protein synthesis and fat burning?
Well plants have a lower amino acid
content than animals.
In terms of amino acids, chicken breast
is equivalent to 6 cups of quinoa. That
is a lot of calories to ingest just to get a
protein response. Instead, I recommend
adding an amino acid supplement to your
meals to fill in the holes.
Another option to consider is getting a
plant-based protein power and checking
the label to make sure the amino acid
profile overrides the threshold of 2.5 of
leucine. If one serving of protein powder
doesn’t fulfill that, then consider doing
more scoops until you reach the 30g of
protein and 2.5g of leucine threshold.
 PLANT
BASED DIETS.
2 MEAT-ALTERNATIVES
Mmmm, tofu.
First, eggs and cheese are a great source
of protein and fat, but if you are vegan,
some meat alternatives or plant-based
proteins can still fulfill your protein needs.
All meat-alternatives should be 100% or-
ganic as soy products can contain harmful
chemicals like pesticides and herbicides.
TOFU:
High in protein and calcium.
Pros: Easily absorbs flavor from
any dish.
Cons: Made from soy which can make
+
us more woman-y. Like moody, impair thy-
roid function, weight gain, skin problems,
etc. Soy is user-based, so if it doesn’t
bother you, then it can be a staple. If it
does, well you better start eating some
eggs.
Tips: Try marinating extra-firm tofu
and searing it for a nice chew. Get soft
tofu to blend in your smoothies for added
creamy protein.
TEMPEH:
Fermented form of soy that is firmer and
has more grainy texture than tofu.
Pros: Texture makes it a good
substitute for fish and ground beef.
High-protein and earthy taste.
Cons: Made from soy as well.
+
SEITAN:
Vegetarian “meat” made from wheat gluten,
soy sauce, ginger, garlic, and seaweed.
Pros: High in protein and good source
of iron.
Cons: High in gluten, which a lot of
+
us are intolerant to and just don’t know it.
Gluten can increase inflammation, brain
fog, drain your energy, f*ck your digestion,
etc. So, experiment without gluten for a
couple weeks and then try adding it in for
answers.
Egg-hack: Eggs are a great source of
amino acids, healthy fats, and minerals.
Experiment cooking your eggs in several
ways with different oils to vary the flavor to
add a little spice to your life. Also, try pas-
ture-raised eggs as those can be denser in
nutrients and taste even better.
 PLANT
BASED DIETS.
3 IRON DEFICIENT
I know we chatted about iron earlier, but if
iron-rich meat isn’t replaced with iron-rich
foods, it can cause a number of problems.
One study found roughly 40% of plant-
based women were anemic. Supplementing
your diet with beans, leafy greens, squash,
tofu, eggs, and iron-fortified cereals can im-
prove your levels. On top of that, including
more vitamin C in your diet will help with the
absorption of iron.
VS.
4 VITAMIN B-12 DEFICIENT
Like the chart earlier explained, Vitamin B
is severely important to our well-being.
While a lot of it can come from animal
products, adding a supplement can help
a lot of vegetarians/vegans restore their
energy, digestion, brain fog, anxiety, or
depression, if experienced.
While I am not persuading you against
a plant-based diet, I am just highly
recommending you make sure you are
ingesting adequate levels of protein,
or amino acids, and vitamin and minerals.
Taking BCAAs and a superfood supplement
can boost your energy dramatically.
While these aren’t optimal, it is better
to be well-nourished than not.
"unhappiness is when life
controls you. make things
happen, sacrifice pleasures,
take back the control. THen
your life will be one you want to
live."
MOMO
Morgan olson [MUSCLE]
 MOMO
[MUSCLE]
AUTHOR & CEO, MORGAN OLSON,

Disclaimers

a. Morgan Olson is an I.S.S.A .Sports Nutrition Specialist and does not dispense medical advice. Rather,
Morgan Olson provides education to those requesting it, in order to enhance knowledge of health as it
relates to food, dietary supplements, and exercise. Her guidance and instruction is not a substitute for
the diagnosis, treament, or care of any disease and/or condition by a medical provider.

b. If you are under the care of a healthcare professional and/or currently use prescription medications,
you should discuss any dietary changes or potential dietary supplement use with your doctor, and
should not discontinue any prescription medications without first consulting your doctor.

c. The information and advice received via any oral, written, or electronic communications with Morgan
Olson, With Intention LLC, and/or MoMo[Muscle] are in no way intended to be construed as medical
advice or care. You should continue regular medical supervision and care by your primary care physi-
cian. Morgan Olson, With Intention LLC, and/or MoMo[Muscle] is not responsible for anyand all liabil-
ity, damages, causes of action, allegations, suits, sums of money, claims and demands whatsoever, in
law or equity, that you may have had, currently have, or will have in the future, arising from the past or
future participation in, or otherwise with respect to, communication, programs, and any future consul-
tations/continuing.