How I Lost 90 Lbs at Home as a busy mom.

• A 4-week at-home strength plan with four 30-minute workouts a week

• A 20-move exercise library, with an easier and harder version of every move

• Anti-inflammatory food lists: what to eat more of and what to limit

• Gluten-free basics, easy swaps and a grocery list

• The build-your-plate formula, so you can make meals from food you already like

• A printable 4-week tracker

This is for you if:

• You're a busy woman over 30 and the gym isn't realistic right now

• You've started over more times than you can count

• You want a plan that's simple enough to do on your hardest days

What you need: two sets of dumbbells, a mat, and 30 minutes.

Instant PDF download. Print it or use it on your phone.

My 90 lbs took longer than 4 weeks. This is the foundation I built it on, and results vary for everyone. This guide isn't medical advice, so check with your doctor before starting a new exercise or nutrition plan.