Body Transformation Blueprint
How to set yourself up for a successful Transformation
I’m going to share with you my top tips for ensuring you are able to stick to your fitness goals. This is advice that has helped me stick to the plan even when motivation is non existent!
Nutrition & Meals
Here’s my advice on how to simplify nutrition so you take the emotion out of trying to eat healthy!
Your Kitchen
Clean out your pantry & fridge. Throw away anything that is not aligned with your goals. Try to keep your pantry stocked with foods that are aligned with your goals.
By removing foods that you know are not healthy/you will over eat, you remove the decision making. Eating healthy becomes the default
Meal Prepping
One of the most important habits I recommend you get good at for long term health.
I recommend you meal prep breakfast, lunch & a snack every week (this leaves flexibility for dinner)
You can get inspiration from Pinterest, Youtube, or the nutrition section in my app!
Bonus: if you are tracking macros or want to track macros to get more insight into your nutrition, use my app to calculate your macros & use Chatgpt to automatically calculate the macros in your meals!
Things to buy: meal prep containers & food scale
Pre & Post Workout
Make sure you are energized before your workout. Consume some quick carbs & caffeine 30-60 minutes before so you come in HOT!
Example: banana + coffee (or a pre-workout)
Post workout: this is the perfect time to drink a protein shake or smoothie! You want to get more carbs and protein in post workout!
Things to buy: preworkout + protein power (code KATIEY10), shaker cup
Recovery
Aim for 8 hours of sleep every night
Take at least 60 minutes to decompress before bed (stay away from things that stimulate, like your phone)
Gentle stretching before bed also helps unwind and reduce soreness
Track Your Progress
Always. Take. Photos. Trust me, you are going to wish you did.
Take photos before you start a challenge or workout program & take them weekly.
Wear the same clothes & take them at the same time with the same lighting
Weigh yourself daily (optional): same time, every day. Keep in mind that weight is composed of water, muscle, fat, etc. A weekly average is better than getting too invested in your daily weight.
Things to buy: smart scale
Closing Thought
“You don’t rise to your level of your goals, you fall to the level of your systems”
MEAL PREP 101
One of the best habits to start to improve health
If you could guarantee you’ll eat healthier, save money & look better…why wouldn’t you do it?
I’ve made meal prepping an automatic part of my routine every Sunday. This makes it easier for me to stick to my goals.
Before we get started, here’s a list of items that makes meal prepping easier:
Cooking spray, pans, sheet pans, food scale, overnight oats jars, crockpot, parchment paper, measuring cups
Here is my process:
Spend 10 minutes planning your meals
Pick a breakfast, lunch & snack for the week. I like to switch things up week to week, but always have my favorites I gravitate towards.
Finding recipes: use Pinterest, Instagram/ Tiktok, Youtube, or the recipe section on Thrive (my app)!
Breakfast favorites: turkey bacon & egg breakfast burrito (freezer friendly!), overnight oats
Lunch favorites: mexican chicken bowls, mediterranean bowls
Snack favorites: protein balls (a family hit!), healthy muffins (another family hit!)
Make a grocery list
Once you know your meals, write down everything you need. I also highly recommend you keep healthy staples in your fridge.
Fridge staples: fruits, veggies, rice, oats, potatoes, ground beef, steaks, chicken breast/thighs, seafood
Stock up with healthy whole foods
The whole point of doing this is to make healthy eating easier than eating unhealthy meals.
ex) If you love sweets, but only have fruits around…you’ll find yourself snacking on apples + oranges instead of candy. This becomes a habit over time & you’ll find yourself preferring nutritious foods over junk!
(download grocery guide here!)
The Prep
Be strategic here. Think about your recipes and which ones have longer cook times & see if you can prep multiple things at once.
ex) if you’re baking chicken in the oven, you can prep your overnight oats once they start cooking & get started on other items.
I like to start with the foods that take the longest and try to squeeze in the easier recipes or save them for the end.
When you’re done, you can split the portions in your meal prep containers (if you’re doing this for your husband also 2x the portions…highly recommend this by the way! If you are both doing this together you’re much more likely to stick to your goals.)
Tracking Your Meals
If you are tracking your macros, there are two ways I like to go about this:
The “close to perfect” method: type in the brand, total weight (in grams) and portions of the meals you’re making into chatgpt. It will give you macros you can then go and use in your food tracking app.
The “perfectionist” method: you can create meals in your food tracker. Just take the total weight of each ingredient, divide it by number of portions, and log that as a meal in your tracker. Pro tip: some trackers let you automate logging for the week for certain items
Recipes to T
Almond Joy Protein Balls
1 ½ cups organic oats
1 cup almond butter
¼ cup honey
2 scoops protein powder
2 tablespoons unsweetened coconut
Combine all ingredients in a bowl and roll into balls. Store in the fridge!
Crockpot Salsa Verde Chicken
4 chicken breasts
1 jar salsa verde
1 teaspoon salt/pepper
1 lime, juiced
In a crockpot, add all ingredients and cook on high for 4 hours. Shred chicken once done and use on tacos, salads, etc.
Protein Chia Seed Pudding
1 ¼ cup milk
4 tablespoons chia seeds
1 tablespoon maple syrup
1 scoop protein powder
½ cup plain greek yogurt
Combine all ingredients in a bowl and mix. Store in the fridge overnight, then enjoy in morning!
Closing thought
“We do not become what we want. We become what we repeat”
Pre & Post Natal Resource Guide
Whether you’re currently pregnant, postpartum, or planning for this season of life, this resource gives you my tips you need to move with confidence.
Pregnancy Workouts
Full body workouts are especially beneficial during pregnancy because they help support your changing body while keeping you strong and balanced. They can also ease common aches and pains, especially in the second and third trimesters. They’re perfect for busy weeks too—helping you target multiple muscle groups in fewer workouts so you can stay consistent without spending hours in the gym.
During pregnancy, the goal isn’t to lift as heavy as possible, but to maintain strength and build endurance. Challenging your muscles in a safe, moderate way helps support your body now and prepares you for labor.
Labor is like a marathon—it requires strength, endurance, and mental toughness. Staying active throughout pregnancy can help you feel more prepared and capable when the time comes.
Even when you feel tired, movement can actually boost your energy, improve your mood, and help you stay mentally strong through both pregnancy and labor.
Consistent exercise during pregnancy may also reduce the risk of complications like preeclampsia and gestational diabetes, lower the chances of induction or C-section, and support a smoother, faster postpartum recovery.
Most importantly, choose a style of movement you enjoy so you can stay consistent and make it a sustainable part of your pregnancy journey.
Thrive Pregnancy Workouts
Trimester 1 Workout | Refer to Prenatal Program Week 6, Day 1
Dumbbell Lunges | 10 reps, 3 sets
[superset 1 | 3 sets]
Dumbbell Hip Thrusts | 12 reps
Bodyweight Hip Thrusts | 10 reps
Pause Sumo Squat | 12 reps, 3 sets
Split Stance RDL’s | 10 reps, 3 sets
[superset 2 | 3 sets]
Seated Banded Abductions | 10 reps
Banded Kickbacks | 10 reps
Trimester 2 Workout | Refer to Prenatal Program Week 18, Day 1
Circuit | Repeat 5 times
Bird Dog Rows | 10 reps, right + left side
Squat Step Outs | 10 reps
Dumbbell Curl & Press | 10 reps
Banded Reverse Lunge to Kickback | 10 reps, right + left side
Hammer Curl to Snow Angel | 10 reps
Banded Side Leg Raises (Knee Supported) | 12 reps, right + left side
Trimester 3 Workout | Refer to Prenatal Program Week 31, Day 3
Circuit | Repeat 5 times
Reverse Lunge, Squat & Press | 8 reps
Sumo Stance Alternating Single Arm Rows | 10 reps
Tricep Kickbacks | 10 reps
Pike Pushups | 8 reps
Dumbbell Hip Thrusts | 12 reps
Banded Press (Core Specific) | 10 reps
Birth Prep
In your third trimester, you can start adding simple movements to help prepare your body for labor and encourage your baby into an optimal position.
While many people think bouncing on a yoga ball is the best prep, it’s not the most effective on its own. That said, a yoga ball is still a great tool for keeping your hips open and helping baby engage properly—I’ll include a few exercises you can do with it.
The main focus during these movements is your breath and relaxing your pelvic floor. While strength is important, learning to release and lengthen your pelvic floor is key for labor.
These birth prep exercises are designed to help your baby settle into the right position. Try adding a short circuit at the end of your workouts or on rest days to gently open the pelvis and support alignment.
Thrive Birth Prep Session
Refer to Birth Prep 1 in Birth Prep Program
Stretching Circuit | Repeat 4 times
Deep Squat Holds | 30 seconds
90/90 Internal External Stretch | 30 seconds
Childs Post Leg External Rotation | 30 seconds
Supported Lunge Rocks | 30 seconds
Moving Through Postpartum
The first few weeks postpartum should focus on rest, recovery, and bonding with your baby—but there are gentle ways to support healing during this time.
Early on, reconnecting with your core and pelvic floor through simple breathing exercises can help improve issues like diastasis recti and urinary incontinence, while rebuilding strength from the inside out.
The goal is to go slow and reestablish that mind-muscle connection before jumping back into your regular workouts. These light sessions can be done right at home and help make your transition back to exercise smoother.
I’ve also included gentle upper body stretches to relieve tension from feeding and holding your baby, helping reduce aches and improve posture.
Every postpartum journey is different, so move at your own pace and remember—this is all about gentle, intentional recovery.
Postpartum Recovery Session
Core Re-Engagement, Pelvic Floor + Light Stretches | Refer to Movement Through Postpartum Program Week 1, Circuit 1
Circuit | Repeat 3 times
Side Lying 360 Degree Breathing | 10 reps
Bear Crawl 360 Breaths | 10 reps
Thoracic Spine Rotation | 10 reps
Open Book Stretch | 10 reps
Overhead Arm Raise | 10 reps
Childs Pose Rocks | 8 reps