Congrats and welcome to our 15 Day IdealShape For Life Challenge. I’m so excited to start this journey with you.

Start and finish every day of your 15 Day Challenge with a 'Warm Up' and 'Cool Down'. Check out my videos below on how to do this to perfection.

So that I'm with you every step of the way, I have created a daily workout video to demonstrate how to perform each exercise. Simply select 'Workouts' from the drop down menu and then select your workout day. Take a well earned rest on 'Day 7' and 'Day 14'.

Daily Tip

It’s important to know what you want to achieve, but equally important to know why those goals are important to you. This isn’t a time the skim the surface. The deeper you go, the more motivated you’ll be. Make a list of your health and fitness goals along with another list of your reasons for them.

Our actions and habits create our results. Make sure that your lifestyle is in alignment with your goals. For example, choose to watch one less tv show and go for a walk instead, park at the back of the parking lot to walk a little further when running errands, or take the stairs instead of the elevator. Make enough of these choices and they’ll add up!

Protein takes the longest to cook and eating enough of it is often where we fall short nutritionally. Preparing protein in bulk that can be used in multiple meals and ways will ensure your success.

Try to drink a gallon of water every day. Always keeping water with you is key, so buy a water bottle that you love and keep it with you everywhere you go!

Clean and prep fresh fruits and veggies and keep them in the front of your refrigerator. You’ll eat them much more often if they’re ready to eat when you’re needing a snack. We also love to keep Greek yogurt fruit and ranch dip (see recipes for both in your eBook!) ready to eat with them!

Often we mistake thirst for hunger, so the next time you feel the munchies, drink a big glass of water instead of eating. Stay hydrated. Feel less hungry. Lose weight faster.

Often people say that they hate cardio, when really they might just hate a certain type of cardio like running. Running isn’t the only option. If running isn’t your thing, try biking, hiking, swimming, plyometrics, Zumba, kickboxing or any other fitness classes. Find something that you like, and you’ll be willing to do more of it.

Surrounding yourself with friends that keep you accountable and motivated is everything. Build a squad of like-minded people that will help you stay on track and ultimately get you where you want to be! Our Private Facebook community is a great place to meet like-minded people.

Use social media to boost your motivation by finding people or accounts that inspire you to achieve your goals and be better. When doing this, try not to get caught up in comparison with others, but rather be inspired to chase your best.

Whether it’s doing yoga or stretching out after cardio and weight lifting, it’s so important to stretch out those tight muscles to help with recovery and reduce muscle soreness. That will help you be ready to workout again sooner!

It’s so easy to get caught up in the numbers of weight loss, but continually noticing the non-scale victories like more energy, less back pain, sleeping better, and feeling stronger will keep you motivated along the way. We promise, with time and consistency, the numbers will fall into place!

Sometimes setting up little rewards for yourself that aren’t food-related for achieving your goals, like a round of golf for the guys, or a pedicure for the girls, can give you that extra boost of motivation. Little rewards along the way can make the journey more enjoyable.

Invest in workout clothes that make you feel confident. Clothes aren’t everything, but a nice fitting outfit can give you the extra motivation you need to get moving!

How to Take Your Measurements

Chest: Measure around your chest at your nipple line
Belly Button: Measure around your torso in line with your belly button (an inch or two lower than your waist)
Waist: Measure around your torso at your natural waist (usually the smallest point)
Glutes: Measure around your glutes/hips at the fullest point
Right Arm: Measure around your right arm halfway between elbow and shoulder
Right Thigh: Measure around your right thigh at the fullest point
Right Calf: Measure around your right calf at the fullest point

How to Take Good Progress Pics

- Take your pics at the same time each time (after you’ve gone to the bathroom but before you eat).
- Find a place in your home with natural light.
- Stand in the same spot each time.
- Wear the same clothes in both your before and after picture.
- Stand the same distance from the camera each time.
- Make sure your full body, or at least knees up, and fill the frame of the photo.
- The more of your body you can see, the more progress you’ll see. So women should wear a sports bra and shorts, men should wear shorts and no shirt.

Stability Ball

A stability ball is a great addition to any home gym. There are a lot of uses for a stability ball other than just crunches. It can act as a replacement for a bench. It’s even better because it forces you to engage more muscles while you attempt to balance. Try to choose a ball size that allows you to sit with erect posture with your hips and knees at 90 degrees based on your height and leg length.


For this challenge you will need two sets of dumbbells. We recommend a set of 5lb and 8lb dumbbells for women and a pair of 10lb and 15lb dumbbells for men. If you only have one set of dumbbells to start out with that’s find the point is to start! You can even use household objects like bottles or cans, in a pinch. If you’re on a tight budget, we recommend checking thrift stores for used dumbbells.

Yoga Mat (Optional)

We will be doing some yoga in this challenge so having a yoga mat is a definite plus so that you don’t slide around. It’s also nice to have when we’re doing floor exercises. A yoga mat adds a little bit of cushioning between you and the floor. You can find yoga mats at most big box stores these days or online.

Nutrition eBook