Little Black Dress Project
JUMP TO: downloads | Meal Additions | 10,000 Steps Challenge | Measurement Tracking Sheet | Zoom Lessons | Additional Resources
By Week: Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6
Checklist of "To Dos" for the LBD:
View the Welcome Video on this page
Download the Program Guide
Download the Recipe Manual
Download the measurement sheet or create your own. Decide how you will track your progress. Scale, measurements, how clothes fit, photos, etc.
Download the Healthy Habits Tracker - there is a chance to earn entries into a $40 raffle so make sure to read the rules!
Download the Week #1 Meal Plan, Grocery Shopping List, and Meal Prep Tips
Plan your grocery shopping this weekend
Plan when you will prep your food for week #1. You may need 2 meal prep sessions for the week. I personally like to do Sundays and Wednesdays.
Look for the invite to the private Facebook page called KMax Health Insiders
Check the FB page daily, there will be a daily post each morning
If you are NOT ON FB, please scroll all the way to the bottom of your Dashboard on this portal, and look for the Little Black Dress Project Community. I will post the daily FB posts here as well as on the FB page so you can keep up.
Please make it a point to look in the Additional Resources for the Masterclass called The One Thing You Need to Create Any Result. It will help you immensely for this challenge. It is an hour long. Well worth it!
Email Kim at kmaxfit@gmail.com if you have any questions.
program Downloads
Acceptable Food Additions for Men & Avid Exercisers
If you are an avid exerciser (runner, HIIT, bootcamp, heavy lifting, etc.) or have men in your life you need to feed, this list of acceptable food options can be added to a meal to help with satiety.
Avid exercisers, be careful, use these additions ONLY on the days you work out or run hard.You honestly should not workout hard every day, it is too much stress on your body and it can cause you to be very hungry all the time and/or crave carbs. There is such a thing as too much exercise. If you have weight to lose, please only workout hard every other day. On the off days, stick to the meal plan as is.
Before you add these foods below, please experiment with the meal plan just making extra servings. If that does not work, then try adding one of the following on to any meal.Men and avid exercisers may need anywhere from 4-6oz additional servings of protein. If you are adding complex carbohydrates (vegetables, rice), add ½ cup at a time, eat slowly, and stop when satisfied.
*These suggestions are “in addition to” a meal on the meal plan.
Roasted Vegetables - ½ cup at a time
Sweet Potatoes - ½ cup at a time (these are particularly good carbs to fuel an endurance athlete, they can help take the place of bread as I would prefer limiting flour in your diet)
Rice or White Potatoes - ½ cup at a time (please make sure you melt a healthy fat like grass fed butter with the hot rice to mitigate the blood sugar response)
Side Salad with Healthy Fat Homemade Dressing - can be found in your Recipe Book
Hard Boiled Eggs - 1 at a time, great over a salad or by itself with a meal or as a snack
Scrambled Eggs - 2 eggs at a time, side dish to go with a meal (whisk the eggs and cook over medium heat with a healthy fat (coconut oil, avocado oil, grass fed butter)
Slice of Gluten Free or Ezekial Bread spread with grass fed butter - not my first choice but Ido realize some people will not give up their bread, 1 slice at a time
Protein Smoothie - this may be needed after a very long run or very active day, not my first choice but if you try 1 cup of a protein smoothie, it might be just what was needed.
LBD 10,000 Steps Challenge
Challenge yourself to "turn up the heat (metabolic heat)" during the LBD. Set your own goals. How many days do you want to challenge yourself to accumulate 10,000 steps? Is 10,000 way too much for you? What about 8,000 steps? We all have to start somewhere. Set a goal and go out and prove to yourself that you honor your commitments! Let's do this!
Healthy Habit Tracker
Download the Healthy Habit Tracker (at the bottom of this message)
This is a great way to work on creating healthy habits and to see your effort!
Pick 2-3 tops to work on and master for the 3 weeks. If you get too excited and pick a lot, it can backfire on you, creating overwhelm. Don't do that no matter how motivated you are right now.
To get healthy habits to STICK you need to work on them consistently day after day so you are picking 2-3 to work on the entire 3 weeks, NOT different ones each week.
We will use this Habit Tracker to earn entries in a raffle for a $40 E Gift Card to Amazon.
To qualify, pick at least 2 habits to track and successfully complete 5 out of the 7 days EACH week to get 1 entry into the raffle.
There are BONUS entries, the last 2 columns, Positive Comments ad Comment on the Post of the Day. You can earn 1 bonus entry/week for each of these when you complete 5 out of the 7 days. That is a possibility of 2 bonus entries each week.
The grand total of possible entries is 7 entries.
This is powerful and fun! Pen to paper, I truly believe when we can put a checkmark on a piece of paper that we completed something healthy, it is empowering!
Post this where you can see it daily, maybe in your kitchen or bathroom mirror. Keep track. At the end, take a photo and email me the attachment by August 3rd to get entered in the raffle.
Zoom Class Lessons
Nutrition: The Basics
This is the first lecture to watch. You will learn all about the 3 macronutrients and how to make them work in a fat loss friendly lifestyle.
Refer to your program guide for a lot of what I talk about in this lecture.
How To Keep Your HEC in Check
The Witching Hour Meal
Training for Fat Loss
Fat Loss Friendly Nutrition Label Rule
Fat Loss & Menopause
Week 1
Welcome Video
Week 2
Week 3
Week 4
Week 5
Week #5 & #6 of the LBD we transition from the same fat loss friendly recipes from the previous 4 weeks to clean, nutrient dense recipes that will help you transition to a more sustainable way of eating. The download is the meal plan, grocery shopping list, and all of the recipes for that week.
Week 6
Additional Resources
Mel Robbins Book - The 5 Second Rule
Awesome book that inspires you to stop procrastinating and just do it! 5-4-3-2-1 GO!
Great Article - How To Say No To Temptation by James Clear
Learning how to say no is one of the most useful skills you can develop, especially when it comes to living a healthy life. Research is starting to show that small changes can make it easier for you to say no, resist temptation and stick to healthy eating habits.
In a research study published in the Journal of Consumer Research, 120 students were split into two different groups.
The difference between these two groups was saying “I can’t” compared to “I don’t.”
One group was told that each time they were faced with a temptation, they would tell themselves “I can’t do X.” For example, when tempted with ice cream, they would say, “I can’t eat ice cream.”
When the second group was faced with a temptation, they were told to say “I don’t do X.” For example, when tempted with ice cream, they would say, “I don’t eat ice cream.”
After repeating these phrases, each student answered a set of questions unrelated to the study. Once they finished answering their questions, the students went to hand in their answer sheet, thinking that the study was over. In reality, it was just beginning.
As each student walked out of the room and handed in their answer sheet, they were offered a complimentary treat. The student could choose between a chocolate candy bar or a granola health bar. As the student walked away, the researcher would mark their snack choice on the answer sheet.
The students who told themselves “I can’t eat X” chose to eat the chocolate candy bar 61% of the time. Meanwhile, the students who told themselves “I don’t eat X” chose to eat the chocolate
candy bars only 36% of the time. This simple change in terminology significantly improved the odds that each person would make a more healthy food choice.
Why does something so small make such a big difference?
The One Phrase That Will Help You Eat Healthy
Your words help to frame your sense of empowerment and control. Furthermore, the words that you use create a feedback loop in your brain that impacts your future behaviors.
For example, every time you tell yourself “I can’t”, you’re creating a feedback loop that is a reminder of your limitations. This terminology indicates that you’re forcing yourself to do something you don’t want to do.
In comparison, when you tell yourself “I don’t”, you’re creating a feedback loop that reminds you of your control and power over the situation. It’s a phrase that can propel you toward breaking your bad habits and following your good ones.
Heidi Grant Halvorson is the director of the Motivation Science Center at Columbia University. Here’s how she explains the difference between saying “I don’t” compared to “I can’t”...
“I don’t” is experienced as a choice, so it feels empowering. It’s an affirmation of your determination and willpower. “I can’t” isn’t a choice. It’s a restriction, it’s being imposed upon you. So thinking “I can’t” undermines your sense of power and personal agency.
“I don’t” is experienced as a choice, so it feels empowering. “I can’t” isn’t a choice. It’s a restriction, it’s being imposed upon you.