Mama Shred // March 2014

Happy Monday Friends!

We had such a lovely Valentine’s Day and weekend outside in the sunshine! RJ experienced her first trip to the beach! This week the little one and I are headed to WA to visit a dear friend, but before we leave I have a fun new Shred for all you Mamas!!!


I am so excited to introduce my first MAMA SHRED as a MOM!

I have done several Mama Shreds in the past with some amazing moms and now I can’t wait to coach you even more! I love helping women be confident in the skin that God has given them. More importantly, I have a passion for helping others treat their bodies as God’s holy temple and living their lives radiantly for Him!

I can’t think of a better way to get ready for Spring then to be walking with other mamas who are all on the same team to get on track to live out a healthy lifestyle… A “Fit So I Can Be Mom” lifestyle.

If you have done one of my Shreds in the past, know that this one is like the others in that you can do all of the workouts at home! The biggest difference (other than that I am keeping this strictly for moms) is that I have partnered with my wonderful friend and colleague Melissa Burton, a Registered Dietitian and Certified Diabetes Educator, to help come up with meals plans that are specially designed for moms!




Here are all the details:

The cost is $50 for this six-week program! (Registration is open from February 17 – March 1st.)
The Mama Shred // March 2014 runs March 3rd – April 12th, 2014.

This Shred is for any mom no matter where you live. I have coached over 1,000 clients to be in the best optimal health of their lives including hundreds of moms. It is these successes that keep me wanting to coach!

To sign up for the Mama Shred // March 2014 or to share this link with a friend, CLICK HERE.
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Each week I will be posting and emailing everyone a document with five workouts so you can plan your week accordingly. All you will need for these workouts are 10-15lb free weights (you can go heavier if you need to), a yoga mat, space to move about, a bench, a jump rope (optional) and a 10-15lb kettlebell (optional). There are VIDEO links to each of the workout moves so don’t worry if you are not sure how to do a move. The workouts are intense, but there are always modifications. They are always different so you will never get bored! The workouts take just 30 minutes with modifications, but still give you a great workout.

You will also receive a weekly meal plan to stick to each week on Saturday mornings as well as a shopping list! This meal plan will include a lot of simple recipes, but also some more complex ones if you choose. Obviously everyone’s nutritional needs are different so I will be encouraging everyone to get onto MY FITNESS PAL and log your daily food consumption in order to meet the calories recommended to help you reach your goals. Last, I am also encouraging everyone to kick sugar (natural sugar is OK) for the entire Mama Shred.

I have created a secret Facebook group for everyone in this Shred to be in so that we can all encourage each other and share some motivation. If you don’t have a Facebook, no worries… I will be emailing the plans every week as well.


  • A Facebook account is highly recommended so you can access the private NHS Mama Shred Group, but it is not mandatory as everything will be emailed weekly.
  • Cardio equipment (or the ability to walk, jog, jump rope, swim, bike, etc.)
  • Set of free weights (10-15lbs) / Kettlebell (optional)
  • Stability Ball
  • Resistant Bands
  • A Yoga Mat
  • A Bench (or sturdy couch or chair)
  • Occasional access to an open space or track
  • Determination
  • Dedication
  • A good attitude and mindset

You will receive a ‘receipt of payment’ email once you have enrolled. Once we have received a notice from PayPal that payment has been received and cleared, a Welcome Packet will be sent to you by March 2nd with a link to join the Facebook group.

If your PayPal account has an e-mail address that you DO NOT ACCESS OFTEN and/or is not an email that is associated with your Facebook account, please write the email address that you want us to use in the NOTES portion of your PayPal registration.

All of the needed information regarding the Shopping Lists, Meal Plans, and Workout Plans will be shared via email and in the Facebook Group. These plans come weekly as PDF documents with links to private videos from me!

SHRED STARTS March 3rd and goes through April 12th 2014.
Registration will close on March 1st at Midnight PST.

If you have any questions at all, please feel free to send me an email at nhershoes at gmail dot com.

DISCLAIMER: I am not a Registered Dietitian. I do have my Personal Fitness Trainer Certification from NESTA and I am a GPP Certified Trainer. Melissa Burton is a Registered Dietitian and Certified Diabetes Educator. Meals are not customized for each mom. Meals are carefully crafted for what moms “typically” need for nutrition. Please talk with you doctor about any new diet or exercise program.

*If you are interested in more one-on-one attention or a running plan for specific for you, please ask me about virtual personal training. I would love to help you!


15 responses to “Mama Shred // March 2014”

  1. Are you planning to do another Mama Shred soon? Just had a baby 10 days ago and Im already itching to get back to working out!

  2. […] Only three more days to sign up for the Mama […]

  3. Kim Reaves Avatar
    Kim Reaves

    I just signed up for this shred and I am beyond excited!! I have a 3 year old and a 4 month old 🙂 I can’t wait to get my body in shape and teach my kids healthy eating habits.

  4. Hi I’m curious if I could see a sample meal plan & workout? I like the idea and need accountability! I did Crossfit up until 38 weeks pregnant and have not been able to regain my strength & endurance postpartum.

    Does the plan also include somehow making my baby sleep through the night? I feel like that could be helpful overall 😉


  5. Just signed up…I’ll be 6.5 weeks post partum and I’m excited!

  6. As someone who participated in 2 mama shreds last year – I really enjoyed that there was something specific for us moms of littles. I found the shorter workouts made it possible for me to complete whereas I wouldn’t have joined a regular workout group, knowing I didn’t have the time to devote to it. My fitness needs and the things I am able to commit to have changed so much since having my little one so was glad there was something geared towards this new phase of life!
    If I wasn’t having #2 on March 5th I’d be all over this!! hoping for another one in June! (hint hint)

  7. This sounds great! I was just wondering about the workouts if there will be a lot of ab exercises. My stomach muscles separated when i was pregnant and at 8 month postpartum have still not fully come back together (lets hope they do one day lol) but i am hesitate to do any of the wrong kind of ab exercises so i was just wondering if your workouts take that into effect since it is a mama shred! Thanks for all you do!

    1. Bobbi from nhershoes Avatar
      Bobbi from nhershoes

      Hey Alyssa! Great question I will for sure have modifications for everything and I will keep the ab muscles in mind, I hope you join!

      1. Thank you!! I just signed up:)

  8. Hi Sarah:

    Melissa Burton here ( the RD working with Bobbi on this Shred). I’m not speaking for Bobbi but as a dietitian who focuses on women’s health and as a blogger who is exceptionally supportive of all women, I wanted to comment on what you has to say about this effort being a dividing force within women as a whole. While I know we can’t please everyone all of the time this effort is absolutely not meant to to be exclusionary (truly any busy woman would be suitable to partake in this Shred to be honest). However, women with kids are often the ones who are often the caretakers for others and often out themselves last when it comes to self care, healthy eating and fitness. The “mommy guilt” phenomenon is no myth whether you have an infant or a teenager. As a female and a parent, connecting with this idea is one of the reasons I focus on women’s health. Whether we have kids or not many of us women are nurturers to others and make ourselves the second class citizens of our own lives. To me, that isn’t fair and I love that my profession is one of support to help my fellow female right that wrong.

    I’m sorry the name of the Shred offended you. If you wanted to participate I bet you’d find a great group of supportive women among the group and the workout and nutrition information helpful in any case. Again, I can’t speak for Bobbi but I believe we are both in this to help not hurt our fellow female. Perhaps you’ll join us?

    1. beautifully stated.

    2. hi Melissa,
      thanks for your thoughtful reply. your point is well taken – many women are the nurterers and caretakers of their social circle, and this does lead to our own health and fitness falling low on the priority list.

      really, it sounds like you and I are fairly aligned here. the only caveat I am trying to make is that that isn’t exclusive to moms. take me as an example: I do not have kids but work full-time at a nationally recognized nonprofit, which means that I travel, work nights and weekends and am rarely seen without my blackberry. I also own a home, have a dog, a boyfriend, an ailing grandmother, a pregnant sister, several nieces and various volunteer committments. comparisons are inherently unfair, but I would imagine that I am much busier than some SAHMs, especially those with school-age kids or who have naptimes in which to squeeze in workouts.

      regardless, I think this is a good conversation, although I doubt it is what Bobbi intended. I wish all the Mama Shredders well.

      non-Mama, still time-crunched,

  9. I find the idea of a mom-specific shred so strange, and honestly quite off-putting. As if there isn’t already a divide amongst women who are or aren’t moms, I’m just not sure that I understand introducing that tension into healthfulness. As women we should all be supporting each other, in spite of and because of our varied journeys and roles.

    1. Bobbi from nhershoes Avatar
      Bobbi from nhershoes

      Hi Sarah!

      I agree with Melissa 100%. . The reason for the specific “Mom” shred more than anything there are a lot of mom’s who are coming off of some physical challenges, like nursing moms, or c-sections that we are taking into consideration, not just the time crunch. Believe me girl I know exactly what you mean about being just as busy! I so want more than anything to bring women together for sure and don’t want any women to be turned off in the health area in any way. That is why I will be doing a SUMMER SHRED very soon to include anyone and everyone. Honestly any one can join this shred for sure, but we will be taking in consideration that some may be postpartum. But like Melissa said, we would happily let anyone join! But know that all my SHREDS are open for anyone to join:)

  10. I am so excited to do this. I will be signing up at the end of the week! 🙂