My Fitness/Nutrition Routine

My Fitness + Nutrition Routine That’s Helped Me Feel Strong, Lean & Energized
And how you can do it too!

Hi friends! 👋If you’re new here, I’m Brittany – a mom of two littles, health coach, recipe developer and cookbook author!

I changed my approach to health and wellness when I was one year postpartum with my son and the program I’m currently following has been a total game-changer for my energy, strength, body composition, and relationship with food. This program has changed my life (and so many of my friends, family and readers lives) that I have to share – just in case you’re looking for a sustainable, effective approach to fitness and nutrition as well. 

Before and Afters

Here’s a couple before and after photos for you.

The photo on the left was 2018 (before having kids). And the photo on the left is from February 2025, on my 40th birthday trip to Key West.

With both pregnancies I gained around 25-30 lbs and with my son I probably got up to my heaviest – around 165lb or so! One year postpartum I was back down to my pre-pregnancy weight but my body had changed dramatically.

The photo on the left is from July 2023 (one year postpartum and the month I started the program) and the photo on the right is from August 2024.

I weigh around 130lb now but the number on the scale doesn’t tell the full story. I’ve gained so much muscle and changed my body composition!

Here’s What I’m Did to Get Results:

✅ Prioritizing Protein
I aim for 1 gram of protein per pound of my ideal body weight. For me, that’s around 130 grams of protein per day.

✅ Tracking My Custom Macros
Instead of just “eating healthy,” I worked with a coach (Loren) to determine macros tailored to my goals—this changed everything! I now focus on the right balance of protein, carbs, and fat. 

✅ Fasting 12–14 Hours Each Night
This form of intermittent fasting works great with my schedule and supports my digestion and energy.

✅ Walking 8K–10K Steps a Day
I aim to move daily and hit this step goal to stay active between workouts.

✅ 30-Minute At-Home Workouts, 5x/week
My weekly split:

• 2 Days: HIIT (High-Intensity Interval Training)
• 3 Days: Strength Training with a focus on progressive overload

Want to try my workouts? 

Tabata HIIT: https://www.youtube.com/watch?v=Wun4PrDe28g
Total body strength: https://www.youtube.com/watch?v=jSpoHZxSyC0 

✅ Hydration Goals
I drink ½ my body weight in ounces of water daily.

✅ Sleep = Non-Negotiable
I aim for 7–8 hours every night to support recovery and hormones.

✅ Supplements I Love

• Protein Powder – Right now I’m hooked on Clean Simple Eats (use my code EBF for 10% off) and Active Stacks.
• Creatine – I use the FW brand and I love grabbing the pink lemon burst when it’s in stock
• Electrolytes – LMNT (use my link for a free sample pack w/ your order) and the FW lemon lime Hydration
• Magnesium – Natural Factors
• Collagen – FW strawberry lemonade is soo good
• BCAAs – FW Brand

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My Nutrition at a Glance:

🍽️ Macros + Mindful Eating

• High protein (my goal is 130 grams)
• High fiber (my goal is 25 grams)
• Mostly real, whole foods
• Macro tracking
• Carb cycling (strategically adjusting carb intake based on workout days)
• 12–14 hour intermittent fasting window

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A Sample Day of Eating on a Regular Macro Day:

Here’s what a typical day of eating might look like for me:

→ Wake Up (6:00AM-10:00 AM)

• Water
• Coffee
• Supplements 

→ Break-Fast (10:00AM-12:00 PM)

• Scrambled egg whites + a piece of baked oatmeal + side of berries

→ Lunch (2:00 PM)

• Big salad with grilled chicken, roasted veggies, avocado, hemp seeds, and a homemade vinaigrette

→ Snack (3:30 PM)

• Protein shake
• Iced coffee with almond milk

→ Dinner (6:00 PM)

• Air fryer salmon or chicken thighs
• Roasted sweet potatoes
• Steamed broccoli with olive oil drizzle

→ Evening (8:00 PM, if hungry)

• Berries, greek yogurt, protein shake or Yasso bar (mint chip is my fave)

💡 Want to learn more?

Check out my go-to recipes here:
👉 My Fave Faster Way to Fat Loss Recipes

Read my full Faster Way review here:
👉 My Faster Way Review

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Ready to Try the Faster Way to Fat Loss?

If you’re looking for a proven lifestyle that teaches you how to eat and train smarter and provides a coach to help you figure out your custom macros (and support you), I highly recommend checking out FWTFL. You’ll learn to:

• Fuel your body properly
• Build lean muscle
• Improve your energy and mood
• Ditch restrictive dieting