• SUMMER VIBES 2020

    Do summer different!

    Register now for the SUMMER VIBES 2020!
  • FEEL THE VIBE THIS SUMMER! Hosts Sabrina Sinclair "Fit By Design" and Karen Martel "Karen Martel Nutrition"

  • Sabrina Sinclair Certified Personal Trainer

    Hi I am Sabrina Sinclair and I LOVE being fit and sharing my passion with others. Over the past 10 years I have had the pleasure of assisting hundreds of individuals in their health & wellness journey through safe & effective programming.
    Exercise is what I love and what I know best. I believe that a healthy lifestyle requires a body-mind approach and that is why I try to assist my clients in improving not only their physical appearance but also their attitude, self-esteem and motivation.
    As a mother of two children I know the importance of maintaining balance in my life through proper nutrition, physical activity and mental clarity. It’s time to Jump out of your Comfort zone and get started on your own health & wellness journey!
  • Karen Martel Certified Transformational Nutrition Coach

    Hi, I am Karen Martel, certified nutrition coach, host of the top rated women’s health podcast The Other Side of Weight Loss and expert in women’s weight loss and hormone health!
    After struggling with my own health issues and working with 1000’s of women I realized that knowing what to eat and having delicious meals made all the difference in our ability to succeed.
    I know that eating this way is sustainable and has a huge impact on lasting weight loss and health. I hope you enjoy these recipes as much as my family and I have.

     

    Read more about me here. 
  • The Workouts: choose from a wide variety of group fitness classes including

    • Kickboxing
    • Strength HIIT
    • STRONG Nation
    • Tabata
    • Mobility,
    • Battle Ropes and many more!!
    Fun, interactive and lead by a certified personal trainer.

     

    Enjoy the outdoor workouts or take part from the comfort of your home!! Access to our group Facebook page which contains 100’s of pre recorded classes to choose from.
  • Get ready to simplify your healthy eating habits and lose weight during the SUMMER VIBES Program!

    • 8 weeks of outdoor or at home workouts with a healthy summer eating plan!
    • Take the work out of what to shop, prep, and cook each week with our one of kind Hormone and Metabolic Reboot weekly meal plan.
    • No more scouring the internet for recipes.
    • No more making three + different meals at dinner to appease family members.
    • No more complicated recipes that cost a fortune to make.
    • No more calorie counting or carb counting.
    • No crazy diets anymore.
    • At the Karen Martel Nutrition kitchen, we take all the guesswork out of “What’s for dinner tonight!” These recipes the whole family will love!
    • Each of our recipes have been thoughtfully created by certified nutritionists and hormone experts to help you lose weight and eat right on a primal based diet.
    • Our eating guide for mom’s will help you to learn how to adjust our meal plans to appease kids and make family friendly. 
  • With our weekly Hormone & Metabolic meal plans you get:

    • A Hormone and Metabolic Reboot (HMR) meal plan sent to your inbox every Friday morning so you can get prepared over the weekend.
    • Meal plans consist of one serving for breakfast, lunch and snacks and four servings for dinner to accommodate family members.
    • New recipes added weekly.
    • Printable plans and weekly shopping lists are done for you.
    • Your cheat sheet to navigating the meal plans and making substitutions.
    • Proper calorie and macro cycling to help you optimize your weight loss results!
  • Easy Family Dinner Ideas you and the kids will love.

  • "Karen I just have to tell you how much I enjoy your HMR meal plans. These are some of the best recipes I've tried and the meals are very well thought out (ease of preparation, ingredients, leftovers, etc). So thank YOU!" Shellie Dupuis

  • The Hormone and Metabolic Reboot Plan

    The Hormone and Metabolic Reboot (HMR) meal plan is everything a woman needs in a meal plan to successfully lose weight, help balance hormone’s and avoid the dreaded weight loss plateaus!

    What is the HMR plan?

    Fasting, calorie counting, low carb, high carb, vegan, paleo, keto? There is so much information out there on how to lose weight it can be very overwhelming! Unfortunately most women are doing it WRONG and are often harming themselves rather then helping themselves.

    Did you know that too much fasting and calorie restriction will slow down your metabolism and make you GAIN weight? That’s right but if you don’t have some sort of caloric restriction your body won’t lose weight. Confusing I know!

    That is why I developed the HMR meal plan to help you avoid those pitfalls while still reaping the benefits of calorie restriction for weight loss. The HMR plan takes all of the guess work out of what to eat, how much to eat and when to eat it!

    Here is how we get you the best results possible for weight loss and hormone balancing through FOOD!

    Carb Cycling
    *Each week we vary the amount of carbs you will be eating. It will range from 5 grams up to 125 grams.
    1-2 Moderate to High Carb Days a Week

    The science
    Eating enough carbohydrates at the right time resets metabolism and signals the body to produce enough hormones, such as thyroid and leptin, which help keep you at a healthy weight. It also helps protect you against unnecessary stressors that can be caused by too much fasting and eating too low carb.

    5-6 Low Carb Days a Week

    The science
    Eating a low carb diet may help prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure and cardiovascular disease. It is one of the best ways to lose weight, reduce your appetite and lower inflammation.

    Minimal Snacks

    The science
    When you eat every few hours you never give your body’s insulin a chance to drop. When insulin drops you can burn your fat stores! YOUR BODY CAN NOT BURN YOUR FAT STORES WHEN INSULIN IS PRESENT! In the HMR plans you will get one optional snack a day in order to help drop insulin levels and activate lypolisis (the breakdown of fats and other lipids by hydrolysis to release fatty acids.)

    Calorie Cycling
    Each week the amount of calories you eat day to day will vary widely. We will utilize the weight loss benefits of very low calorie and balance those days with a regular caloric intake in order to prevent your metabolism from slowing down.

    The science
    Chronically reducing your calories is scientifically proven to slow your metabolism. However the body will lose weight initially on a calorie restricted diet. Caloric restriction diets only work in the short-term, before basal metabolism falls in response. Daily calorie restriction fails because it puts you into metabolic slowdown. You must utilize it in short bursts the best and safest way to do that is via fasting.

    Fasting
    Each week will have different lengths and days of intermittent fasting.

    The science
    Changing the length of the fasting window each week will help avoid the dreaded weight loss plateaus. Our bodies are very adaptive which means what works at first for weight loss will stop working over time because your body will adjust and adapt to what you are doing. Keeping the body guessing is one of the best tools to use to avoid weight loss plateaus.

    Fasting has the following benefits:

    • Promotes Blood Sugar Control by Reducing Insulin Resistance.
    • Promotes Better Health by Fighting Inflammation.
    • May Enhance Heart Health by Improving Blood Pressure, Triglycerides and Cholesterol Levels.
    • May Boost Brain Function and Prevent Neurodegenerative Disorders.
    • Detoxes the body. When no food is consumed by the body, the body turns to the fat deposits for energy, which releases chemicals from the fatty reserves and results in the eradication of these chemicals through the organs.
    • Can help with weight loss.
    • Can help you avoid overeating as it regulates the hunger hormone levels – ghrelin.
    • Can be anti-aging!

    Primal Diet
    The foods in the HMR plan are all primal based foods. It will rotate between keto and paleo based recipes. There will be an emphasis on hormone balancing foods like good fats, fiber and plenty of vegetables!

    The science
    Research shows that diets that emphasize whole foods are better for weight loss and overall health. They are more filling, have fewer calories and reduce the intake of processed foods, which are linked to many diseases.

  • BONUSES

    • The Hormone and Metabolic Reboot Weight Loss eBook (value $50)Everything you need to get started on the HMR diet!
    • The Food Mood Connection eBookLearn how to recognize emotional eating patterns and expert tools to help you recover from it.
    • How to Guide for Mom’s

      How to adjust dinner time meals to appease family members. 
    • Sweet Spot Recipe eBook (value $10)Gluten free, dairy free recipes that should hit the spot when you need something sweet!
    • Dips, Dressing and Paleo Mayo Recipe eBook (value $20)
    • SNACKS Recipe eBook (value $20) 20 delicious gluten free healthy snack ideas and recipes!

     

  • Download your FREE meal plan!

  • HMR Sample Meal Plan

    the HMR plan is a paleo and ketogenic based, carb cycling lifestyle. It promotes metabolic flexibility, weight loss and hormone health.

     

    Meal plan: Breakfast, lunch and snack is for one serving and dinner is for four.

    Each week you will get a new meal plan with a new protocol for the week that implements different fasting times and carb cycling. See below for details.

    Download Now

  • Q&A FACEBOOK LIVE COACHING CALL WITH KAREN!

    During your 8 week Summer Vibes program you will have the opportunity to have all of your nutrition and weight loss questions answered!

     

  • Register TODAY!

    Contact Sabrina to register at sabrina.fitbydesign@gmail.com!
    Limited spaces available!



  • Find out which hormones are stopping you from losing weight
     

     

    TAKE THE HORMONE QUIZ
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