Flat Tummy’s Lifestyle Guide – 7 Day Challenge: Meal Plan & Workouts Review


7 Day Cardio, Meal Plan & Workouts, Core & Full Body Challenge + 25% Off Right Now

Package: 7 Day Workout Plan, 7 Day Meal & Workout Plan

Ready to join the Flat Tummy Lifestyle? Tackle Sydne’ Autry’s 7 day challenge. Workouts are designed to get your heart rate up, strengthening your muscles and burning some freaking calories. 7 days of meal plans & workouts are designed to get you back to looking and feeling freaking good. It is specifically designed to show your tummy some TLC! Tighten, tone and get that tummy back to flat. 7 Day Challenge for full body targets your entire body and with no equipment needed, so you can do it from your own home! No more excuses. Get results.


Flat Tummy Lifestyle Guide

7 Day Challenge: Cardio

Tackle The Challenge…
Get Back On Track

You asked, we listened! Our babes have been wanting a Flat Tummy Lifestyle Guide and it’s officially here! We have designed these challenges to be that extra boost you need to kick start your journey, and get back on track.

Flat Tummy × Sydne’ Autry

We’re freaking pumped about this one, babes! Sydne’ Autry is letting us in on how she keeps that tummy tight, toned and flat. She has designed her own 7 Day Challenge: Cardio for you to tackle. It will work to get your heart rate up, burst through fitness plateaus and burn some freaking calories. Oh, and we added in our own Flat Tummy meal inspo, in case you need a little extra boost!

So, think you can tackle @sydneautry’s challenge?

Meal Inspo


Need that extra meal inspo boost? For the 7 days, our girls at Flat Tummy added in their top meal suggestions for:

  • Breakfast
  • 2 × Snacks

For lunch & dinner, try to keep it healthy. If you really want to step up your game, add in Flat Tummy Shakes to maximize results!

Here’s the deal… we know some of our babes dread cardio, but if we are elevating our heart rate and burning calories, then we are burning LBS and getting that tummy back on track.

Don’t worry – these exercises are not your typical basic cardio. They are in circuit format, 5 exercises per set, with start & finish diagrams and a brief description of the movement to ensure you are doing them right.

Best part? All exercises can be done at home, without equipment.

Flat Tummy Lifestyle Guide
7 Day Challenge: Meal Plan & Workouts

Ready for a health kick, babe? This challenge is packed with 7 days of meal plans and workouts designed to kick things off with a BANG.

Meal Plan


For the next 7 days, we offer Flat Tummy’s top suggestions for each meal listed below:

  • Breakfast
  • Lunch
  • Dinner
  • 2 × Snacks

We know our boss babes are busy, so all recipes are designed to be simple, freaking delicious and to help get results.

Getting back on track is about a healthy mind and body – which is why our workouts are designed to target a bit of everything with some extra TLC dedicated to your tummy area.

Best part? All exercises can be done at home, without equipment.

PS: Don’t forget to take your before & after pictures!

Flat Tummy Lifestyle Guide
7 Day Challenge: Core

Ready to show your tummy some TLC? This challenge is packed with 7 days of workouts designed to target your core. To get maximum results, pair this challenge with Flat Tummy Shakes. While you are targeting your core, the shakes are working to move those stubborn LBS.

Meal Inspo


Need that extra meal inspo boost? For the 7 days, our girls at Flat Tummy added in their top meal suggestions for:

  • Breakfast
  • 2 × Snacks

For lunch & dinner, try to keep it healthy. If you really want to step up your game, add in Flat Tummy Shakes to maximize results!

Really want to target your tummy area? Over the next 7 days this challenge focuses on tightening, toning and strengthening your core.

Best part? All exercises can be done at home, without equipment and is designed for 3 days on, 1 day off then repeat.

PS: Don’t forget to take your before & after pictures!

Flat Tummy Lifestyle Guide
7 Day Challenge: Full Body

Flat Tummy × @issabrickhouse

Hold Up. Whatever excuses you have got for not starting your health kick yet are about to be squashed! Our girl @Issabrickhouse has developed a 7 day challenge that targets your full body from the comfort of your own home! That’s right, no equipment needed and you can start right now!

Feeling motivated and ready to tackle @issabrickhouse’s challenge, or what?!

Meal Inspo


Need that extra meal inspo boost? For the 7 days, our girls at Flat Tummy added in their top meal suggestions for:

  • Breakfast
  • 2 × Snacks

For lunch & dinner, try to keep it healthy. If you really want to step up your game, add in Flat Tummy Shakes to maximize results!

We know it’s super easy to find excuses why we can’t workout today – we’ve heard them all (we have used them all). But it’s time to get back on track.

These workouts are designed to target your entire body, and get you feeling freaking good. It comes with start & finish diagrams and a brief description of the movement to ensure you are doing them right.

So throw on Netflix and do the challenge in your living room if you have to – just get it done, babe.

Source: https://flattummyco.com/blogs/blog/flat-tummy-shake-review

Been thinking about starting our Shake program but not totally sure where to start? Well look no further, babe – we have got you!

Our girl Sydne Autry is keeping it real and sharing her totally honest review on our Flat Tummy Shake program. She is giving you all the details on what she likes best, her favorite recipe and what type of results to expect. Best bit? It’s freaking 25% OFF right now!

Ready to get going? Check out her video for all the deets!

Kick things up a notch and download Sydne’s 7 Day Challenge here. Designed to get your heart rate up, strengthen muscles and burn some freaking calories!

Which Program Should You Start With?

fit girl drinking flat tummy tea

Not totally sure which Flat Tummy program you need or where to start? We are giving you the breakdown on all our programs so you can get all the deets on what does what, and which would best suit your flat tummy goals!

Looking for the best exercises to move LBS quicker and pack an extra punch toward your tummy goals? Try our 7 Day Challenge with workout plans and meal inspo!

  • Check out Shakes to move LBS

flat tummy shake powder

  • Check out Tea to cleanse & debloat

flat tummy tea for breakfast

  • Check out Lollipops to control hunger

flat tummy lollipop flavors

  • Check out Performance Supplements to improve memory, mood & focus

flat tummy supplements

Excuses, Excuses, Excuses

We’ll admit… SOMETIMES… there are actually legitimate reasons as to why you can’t workout. We get it. But more often than not, the excuses that you tell yourself to justify not feeling guilty for skipping your working out are BS. And let’s be real, the only BS we’re gonna deal with is Burritos and Salsa. So we’ve compiled some of our favorite lame excuses that we know will sound all too familiar. And then we’re going to tell why they don’t fly with us and what you need to do to shut those thoughts down!!

1. It’s Too Cold – If you’re one of those babes that won’t go outside until the temperature is above your age, we don’t wanna hear it. It can never be too cold. Do you know why? Because there’s nothing stopping you from doing a killer workout in the comfort of your own home. It’s just about getting in the right mindset to stick to your goals and not let anything get in the way. Make sure you have your Activate tea first thing to warm you up and then back it up with an awesome home workout. Problem solved.

outdoor exercise
Source: https://flattummyco.com/blogs/blog/inner-pep-talk-series-1

2. I’m Too Tired – Too bad, babe. Adulting is hard, having kids is hard and work is hard. We get it. But it’s all about balance. You need to make sure you’re getting enough sleep and putting the right stuff in your body. There should be nothing stopping you from getting through the day and get your body active. Even if it’s just walking around the block, it still counts and it’s still important. And for those days when you’re feeling extra bluggish. we’ve got your back.

workout motivation
Source: https://flattummyco.com/blogs/blog/inner-pep-talk-series-1

3. Working Out Is Boring – Umm… have you seen some of the stuff you can do instead of running on a treadmill? The workout world is crazy right now with everything from hula hooping classes to classes that require you to dance and jump around a step for 45 minutes to killer tunes. If you don’t like your workout the answer is simple, change it. You need to enjoy what you’re doing, and trust us, there are so many options out there for you, you could literally do a different type of exercise every day for months and never do the same thing twice. So sorry babes, but that excuse won’t fly either.

boxing exercise
Source: https://flattummyco.com/blogs/blog/inner-pep-talk-series-1

4. I seriously don’t have time – Babe, we seriously don’t buy it. If you’ve got time to sit on Instagram for 45 minutes and like someone’s photo from 157 weeks ago, you’ve got time to get up off your butt and do something. You have to set yourself some goals, and stick to them. You just need to keep telling yourself.. ‘I’VE GOT THIS,’ and then just get it done. Then you can reward yourself with an Instagram stalk or some TV time afterwards. But you’re not going to get anywhere if you keep putting it off. Once you start, you have to commit. And only then will you see the results. We’re here for a long time, babes (and also a good time.) But either way, we’ve got your back.

fitness inspiration
Source: https://flattummyco.com/blogs/blog/inner-pep-talk-series-1

5. It’s too expensive – Is it though? Because the last time we checked….doing a home workout from YouTube was pretty freaking cheap. Sorry babes, but that excuse won’t work on us either. You gotta get creative. Don’t have a medicine ball? No problems, the fruit bowl will do. Or if you don’t want to go out and buy some weights, really heavy books work just as well. So yeah, getting a gym membership can get a bit pricey, but who said you had to go to a gym to get your exercise in for the day? Nope, wasn’t us. So really…. there’s no reason you can’t get up and get that butt (and that tummy) moving!

active wear
Source: https://flattummyco.com/blogs/blog/inner-pep-talk-series-1

6. I’m not seeing any results – We’re not going to lie, even we can be guilty of going to the gym for the first time in 4 months and then checking for abs the next day. Babes, that’s not how it goes. If you’re not seeing results there’s probably one reason why… you’re not being consistent. It doesn’t happen overnight and you have to stick at it. Just like your Flat Tummy Tea detox, your workout plan, no matter how easy or intense, needs to stay on track. Keep yourself accountable or even better, get your best friend involved and do it together!

flat tummy detox
Source: https://flattummyco.com/blogs/blog/inner-pep-talk-series-1

We think you get the idea, but the fact is… you’re the only thing standing in the way of getting where you want to be. If you want to look good and feel even better you’ve gotta start somewhere. So get your Flat Tummy Tea brewing, set yourself some goals and keep at it. Girl, YOU’VE GOT THIS!

Not A Runner? Neither Are We.

But here are 6 ways to shut down your negative inner thoughts and get it done!

1. That perfect playlist – Literally cannot stress how much of a big deal this is. Ever obsessed over 3 songs so much that you put them in a playlist and just repeat them over and over again? Well, there it is! 12 minutes worth of running music right there. Aka… the perfect playlist for your first run! Once you turn the volume up, you can hardly hear your breathing and you’ll also stop focusing on the fact that you’re running because you’re too busy mouthing the words. So if you do the math, and you listen to those three songs twice, that’s basically 20 minutes (give or take) of running done for the day right there. Which… if you’re not a runner…. is a pretty solid effort when you’re just starting to get back on track. Finish it up with a 10 minute walk to cool down and head straight home to your Flat Tummy Tea.

workout playlist
Source: https://flattummyco.com/blogs/blog/inner-pep-talk-series-part-2

2. Change it up Babes, take note – If you’re like us and you’re always looking for the quickest path or the easiest way out, do yourself a favor and always change up your route. A new location changes everything. All of a sudden you’re not looking for the same tree that you know indicates that you’ve only got 2 more minutes to go. Plus looking at new scenery will keep you distracted from your breathing, or the fact that you’re running in general and you might be pleasantly surprised with how much longer you last when you’re in a new setting.

running routes
Source: https://flattummyco.com/blogs/blog/inner-pep-talk-series-part-2

3. Don’t push yourself too far – We’ve all been there. There’s nothing worse than starting off strong only to realize 3 minutes into your run that there’s a reason why you haven’t gone on one in about 8 months. We get it. The key is to start at a realistic pace and build from there. Don’t go too hard too quickly, it’s all about finding a pace that’s sustainable. You can build up your speed in time, but the key is consistency and 20 minutes at a good solid pace is better than 3 minutes of sprinting your legs off.

running plan
Source: https://flattummyco.com/blogs/blog/inner-pep-talk-series-part-2

4. The buddy system – Grab your go to work bestie, get a timetable going, and stick to it. There’s nothing better than having your sassy bff give you a hard time for bailing. That’s what they’re there for. And that’s why you love them. Because even when you feel like staying home and laying on the couch, they’re right there knocking on your door until you’re ready to go. And you’ll do the same for them. Keep each other accountable, and smash those goals together! Trust us, this is where it’s at.

fitness partners
Source: https://flattummyco.com/blogs/blog/inner-pep-talk-series-part-2

5. Motivate yourself – We know it sounds corny, but if there’s one thing that’s going to motivate you to get it done, it’s taking a long ass look in the mirror and reminding yourself of why you’re doing what you’re doing. Hang your dream dress on the back of the door, take a before photo and look at it every day, whatever you need to do to remind yourself why you need to smash your goals is what’s going to get you out of your pjs, into your sports gear and out there getting it done!

self motivation
Source: https://flattummyco.com/blogs/blog/inner-pep-talk-series-part-2

6. New gear – Just because…. It helps, ok!

fitness gear
Source: https://flattummyco.com/blogs/blog/inner-pep-talk-series-part-2

5 Snack Hacks To Help Kick Those Cravings.

Babe, we get it. Once you go for the snacks you can never go back. Yeah, one cookie can’t hurt. But the 5 more that you eat after the first one may hurt a little. The attack of the snack is brutal. So we’ve come up with 5 snack hacks to help you stay on track and steer you away from those 11 pm cravings that you tell yourself you need. Because let’s be real… you really don’t.

1. Almond Butter – It’s like peanut butter… but better. Trust us, this stuff is the bomb. It basically tastes like a slightly healthier version of peanut butter and it is better for you. You can have it on your oats in the morning (along with your Activate), on a banana as a mid morning snack or on some celery in the afternoon if you’re feeling peckish. It’s basically got all the good stuff. It’s high in protein and iron and also has some vital sugars that give you that little kick of energy when you just freaking need it. It’s also pretty low on the calorie front. Don’t go over doing it with 5 tablespoons, but a heaped teaspoon with any of the above add on’s is the perfect boost you need when those sugar snack cravings kick in. So put the chocolate down, and get that almond butter going!

almond butter
Source: https://flattummyco.com/blogs/blog/inner-pep-talk-series-part-3

2. Berries – Oh yeah, berries are your new bff. You might be a strawberry loving babe, or you might like the raspberries. Every babe has a preference. But our personal favorite has to be blueberries. If you’re like us, and sometimes find yourself half an arm deep in the chip packet, blueberries are a good replacement if you want to eat a lot of something. They’re super calorie-friendly, and they give you that consistent burst of energy so you don’t go spiking and crashing throughout the day. Oh yeah, and if you’re the kind of babe that doesn’t like to drink a crazy amount of water, then you definitely need to get on this, because blueberries are also like 80% water so they’re super hydrating as well. So when you feel like munching on something and your head is telling you to go for the chips… shut that down and head to the fridge and grab some berries. You will thank us later.

berry recipes
Source: https://flattummyco.com/blogs/blog/inner-pep-talk-series-part-3

3. Water – The truth is babes, usually when you get that rumble in your tummy…. it actually means you’re thirsty, not hungry. You can often confuse yourself with this one and it’s most likely the reason you find yourself craving the afternoon snacks that once you start eating, you can’t seem to stop. So the best thing you can do when those cravings hit, is to have a big glass of water, wait 20 minutes and then re-assess if you’re still hungry. Normally you’ll find that desperate need for food actually goes away. And if it doesn’t that it means that you’re genuinely hungry so you can afford to start making a little healthy snack. Even if you’re not a big water drinker, we’re just going to level with you for a second and say… you need to be. Plus, it’s basically a necessity when you’re doing your Flat Tummy Program that you need to drink 6-8 glasses of water a day to stay hydrated and see the best results. Your body needs it, so get yourself a kick-ass water bottle, set yourself a timer every hour and get drinking.

detox tea
Source: https://flattummyco.com/blogs/blog/inner-pep-talk-series-part-3

4. Natural Greek – Yogurt just to be clear, babe… we’re talking natural, unflavoured, unsweetened natural Greek yogurt. Yogurt can be a tricky one, as most companies will try and be a little bit sneaky. If it says “Low Fat” that’s generally code for “high in sugar.” And if you find something that’s “Low In Sugar” it’s generally code for “full of fat”. But never fear, babes. There is a happy medium. It’s called all natural Greek yogurt. And it should be a relief because yogurt is actually freaking good for your insides. It’s an amazing natural probiotic, it’s packed full of calcium, and it’s a great morning snack that leaves you feeling nice and full. You can even mix it with your almond butter, or your blueberries if you’re feeling extra adventurous.

Greek Yoghurt
Source: https://flattummyco.com/blogs/blog/inner-pep-talk-series-part-3

5. Almonds – Approach with caution, babes. These are the best snack if you get your portion controls right. They’re basically full of all the best things ever, and they’re high in protein, fiber, iron, magnesium, and a bunch of other things we’re not super familiar with… but the moral of the story is they are good for you and they’re the perfect snack when you’re craving a little something something. But, they’re kind of crazy high in the calorie department when you go overboard. So you really only need a handful and not a lot more…. just be careful that you don’t go eating half the bag.

almond snacks
Source: https://flattummyco.com/blogs/blog/inner-pep-talk-series-part-3

So there you have it babes. Our 5 snack hacks that you can keep hidden away at work or in the pantry at home that you need to tell yourself to eat, rather than reaching for the ice-cream or the chocolate. It’s all about making the right choices at the right times. And trust us, subbing in some of these handy little snack tricks, especially while you’re doing your Flat Tummy program, will definitely help you stay on track and help you get that kick-ass tummy you’ve been working on! Girl, you’ve got this!

Tummy Redemption Challenge

Tummy redemption challenge blog
Source: https://flattummyco.com/blogs/blog/tummy-redemption-challenge

4 Things To Do Before You Start.

We’ve all been there. Starting a challenge only to realize on Day 1 of the challenge, you’re not organized. You’ve probably already messed up by 11 o’clock in the morning, and next thing you know you’re 3 weeks into the “challenge”, that you never actually started properly in the first place. Well, babes… not this time around. The tummy redemption challenge is about to go down, so we’ve put together 4 things you need to do before you get started.

1. Clean Out The Fridge – Trust us, babes. We know it’s tough… but it’s gotta be done. Cleaning out your fridge is one of the best ways to stop your future bored self from undoing all the hard work you’ve been doing. We all love a little late night snack, don’t get us wrong. But guess what – in a week and a half when you’ve been absolutely slaying your tummy redemption challenge, and it’s 10:30 pm, you are on the couch, and craving something super super treat worthy… you’re gonna get up, walk over the fridge and grab some healthy snacks you’ve left yourself.

How To Get Rid of Bloating
Source: https://flattummyco.com/blogs/blog/tummy-redemption-challenge

2. Buy A New Water Bottle – Part of the tummy redemption challenge means seriously paying attention to how much water is going into your body. Whether you’re trying to kick bloat’s ass, or move those stubborn LBS – you need to start with kicking your metabolism into gear. If you’re like a few of us at Flat Tummy and you are not a big water fan – do something about it. Get yourself a kick-ass water bottle, set yourself a timer on your phone for every hour, and try and push yourself to drink around 2 liters a day. Believe us… your body (and your tummy) are gonna be thankful for it.

Flat Tummy Challenge
Source: https://flattummyco.com/blogs/blog/tummy-redemption-challenge

3. Grab Yourself Some New Gear – If you’re doing a tummy redemption challenge, you gotta dress like it. And besides, this is literally the best motivation to make you want to get shit done. Nothing like tackling a new challenge in some new leggings or a new top. When you are looking good and feeling fine, you are gonna want to get out there and show it off. Which means you’re more likely to head out for a walk or actually go the gym. You know we’re right.

How To Get A Flat Stomach
Source: https://flattummyco.com/blogs/blog/tummy-redemption-challenge

4. Figure Out Your Game Plan – To be honest, babes this one is really important. Part of the reason so many women don’t follow through with their challenges or workout plans is because they don’t really know when or where or how they’re going to do something. You need a game plan. If you’re doing a workout program, figure out whether you’re going to do it at home, or at the gym. What are you are going to need, what music do you want to listen to, what clothes do you need to bring to work – if you’re gonna hit the gym straight after you leave. All of these sorts of questions are things you need to ask yourself so you don’t fall off track. It’s super easy – you just have to work out what works for you and commit. And whatever you do, don’t forget to take your Flat Tummy Tea or your Shake It Baby.

Exercise Motivation
Source: https://flattummyco.com/blogs/blog/tummy-redemption-challenge

Tummy Redemption Challenge Phase 2

Flat Tummy Challenge
Source: https://flattummyco.com/blogs/blog/tummy-redemption-challenge-phase-2-tummy-workout

Tummy Workout

In case you have not heard yet, the Tummy Redemption Challenge is going on at Flat Tummy and you know we are getting our whole squad involved. Yep, that includes you too, babe. So we’ve put together a quick Tummy Workout Plan for you. We made it super simple, and all these exercises are 100% babe friendly AKA can be done from the comfort of your own bedroom floor. Damn right, we got you like that. Got any more excuses for us to shut down? Awesome, let’s get to it.

1. Tummy Twists

Sit on your bum and raise both your legs in the air, but keep them together (your knees can be bent, but just keep your feet off the ground). Neither your legs or your back should be touching the ground.  Basically sitting in a V shape. Put your hands together and rotate your shoulders from left to right while keeping your lower half centered. Try touching the ground on each side of your body when you do it, to really twist. If you want to increase the difficulty, you can use something as a weight in your hands. i.e., book or a bottle of wine, you know, whatever you have laying around.

best way to lose belly fat
Source: https://flattummyco.com/blogs/blog/tummy-redemption-challenge-phase-2-tummy-workout

2. Planks

Think of a push up position without the pain of actually doing a push up. Lay with your belly facing the ground, elbow/forearms supporting your upper body, feet together. Keep your body straight (don’t be doing the downward dog yoga position). Keep your Core engaged by keeping it flexed. Hold for 30 seconds. Repeat 5 times with 15 second breaks in-between

Source: https://flattummyco.com/blogs/blog/tummy-redemption-challenge-phase-2-tummy-workout

3. Air Kicks

Lay on your back with your arms laying next to your body Lift your legs to be approx. 5 inches off the ground. Kick your left leg up (to about 15 inches off the ground), while keeping your right leg approx. 5 inches off the ground. Lower your left leg to about 5 inches off the ground, kick your right leg up (to about 15 inches off the ground). Continue in a rhythm for about 15 kicks on each side. The trick is to keep your tummy tight and you should feel it in your lower abdomen. It’s not about speed, it’s about control. Repeat for a series of 3 full sets

air kick
Source: https://flattummyco.com/blogs/blog/tummy-redemption-challenge-phase-2-tummy-workout

4. High Rise Hips

Lay on your back with your arms laying next to your body. Have your feet together and raise them both in the air. Tighten your core to keep control. Try to keep them up near your head, while keeping your legs together. Subtly raise your body approx. 2/3 inches, while keeping your bum off the ground. Repeat movement 50 times

hip raise
Source: https://flattummyco.com/blogs/blog/tummy-redemption-challenge-phase-2-tummy-workout

5. Crunches

We all know what a crunch is supposed to look like. Now if you ask us if we have ever actually done one. That’s a different story. Start by getting into the crunch position. Rather than have your legs bent with your feet on the ground, raise your legs in the air, and make them as straight as possible. Keep them together in the air, while beginning to do crunches. Crunches should not be mistaken with sit ups. You do not want to raise your whole back off the ground. Focus on keeping your head straight to the sky, with your hands cupping the back of your head. Use your core to raise your shoulders just enough to be off the ground. Do 50 in total even if you need to take a few breaks

Source: https://flattummyco.com/blogs/blog/tummy-redemption-challenge-phase-2-tummy-workout

6. Reward Run

We’re all about balance, even during our Tummy Redemption Challenge. So if you actually did 1-5 (or maybe even 3/5,) we will definitely support a little late night nibble (why else would fridges have lights in them?) But, we do mean little, babe. Tummy Redemption is still going, so be sure to stick with us. Who knows what other treats will be up our sleeves.

Struggling To Find The Motivation To Workout Today?

Try this
Source: https://flattummyco.com/blogs/blog/struggling-to-find-the-motivation-to-workout-today

3 Workouts To Do When You Are Just Not Feeling It

We have all been there, we all have off days and sometimes we just don’t have the energy or motivation to workout – we get it. And to be honest, ladies – sometimes we need to take those days and just rest. But just like we have cheat meals (a babe cannot eat healthy all the time), we have a few cheat workouts too. Yep, they are a thing. Cheat workouts are the workouts that do not seem that hard or like you are working out at all. But you are. So they are basically the best kind of workouts. So next time you think about skipping your workout cause you do not feel up to it – don’t. Do a cheat workout! Trick your body into doing something active and stay on track with your fitness goals. Here are a few activities you can try:

1. Casual bike ride – The best part about this is that it builds the booty and keeps the tummy looking flat. You can even get your best friend to go with you and make it into a hangout.

bicycle exercise
Source: https://flattummyco.com/blogs/blog/struggling-to-find-the-motivation-to-workout-today

2. Swimming with friends – Okay, swimming is bomb for a couple reasons. You can make a whole day of it. You pretty much workout your entire body and it actually helps to cool you down on hot summer days. This one is a total win in our books. Plus, our Lollipops make for a wicked poolside sidekick.

Flat Tummy Co, Flat Tummy Blog
Source: https://flattummyco.com/blogs/blog/struggling-to-find-the-motivation-to-workout-today

3. Going for a walk with a friend – Sounds pretty basic, right? But hey, babe if it is going for a walk versus chilling on the couch watching Netflix – which one do you think is a better activity for our bodies. Yep, walking. So if it’s just not your day for a hard workout, that’s totally A-OK. Walking is better than nothing.

Source: https://flattummyco.com/blogs/blog/struggling-to-find-the-motivation-to-workout-today

They might seem pretty basic – we know. But sometimes going back to the basics isn’t necessarily a bad thing. Moral of the story: Get up, get out and get going. You know what to do.

Achieving (And Smashing) Goals Through Daily Motivation, “Just Like Showering”.

Today’s to do list, a 5 year plan – aka goals. We have got them and we know you do too. And yes, some things on our to do list somehow end up on our New Years resolution list and then even end up on our 5 year plan – eat better, be fitter and tick more things off our lists make regular appearances. As Amanda Bisk from activenow.com.au says, motivation is something we need to work on everyday, “just like showering”. Trust us, this girl knows how to get shit done.

fitness goals
Source: https://flattummyco.com/blogs/blog/15996628-achieving-and-smashing-goals-through-daily-motivation-just-like-showering

Motivation. It is the driving force that helps create a path to achieving our goals, especially when it comes to fitness and health. I have been getting lots of questions from you guys about how I keep motivated to stay fit and active. To put it simply, I see it as a daily necessity, something that we need to work on everyday. Just like showering! We have all been through patches where the motivation to get up and get active is non-existent, I definitely have! And that’s totally OK! We are human, not machines, and we should not expect things to work perfectly all the time. We just need a little nudge, a little reminder to say ‘hey, remember that thing you wanted? Lets go get it! So, what are some things you can do to keep that motivation to stay on top of those fitness and health goals? Lets break it down:

Write It Down – Number one step is to understand what you want. Make it clear, achievable and something you can measure. ‘Getting fit’ is not clear enough. What does ‘fit’ mean? How do you know when you have achieved this? Doing something active and moving my body for at least 30 min everyday or jogging for 10 minutes without stopping. This is clear and something you can keep a track of. Remember when you write a goal down, it is not set in stone. We can change our goals at anytime depending on what happens along the way. Writing it down just gives us a clear picture of what we actually want. It is easier to be motivated toward something that we can picture in our minds. Keep your goal visible too. Stick it on your bathroom mirror so you see it everyday!

Break It Down – Again, this is something I strongly believe in and put into practice for my own motivation. What can you do each day that acts as a stepping stone toward that goal? If your goal is to jog non stop for 10 minutes, lets break it down into a daily jog where you might walk for 30 seconds then jog for 30 seconds for a total of 10 minutes. You can then try to increase the time jogging into 45 second or 1 minute bursts. Soon you will spend more time jogging than walking and that 10 minute goal will be just around the corner. It is really important to acknowledge your accomplishments at the end of the day. If you went out there and completed the training you set out to do, tell yourself ‘I killed it!’

Learn – You can never learn enough about your health. Keep expanding your knowledge of your body, what you feed it and how you move it. The more we know about the awesome things our bodies can do and how much nutrition and exercise influences the way we look and feel, the more you will want to do things to look after yourself. I try to learn something new each day. Even if it is as simple as a good stretch to help my posture, or finding out that celery contains silica, a nutrient that promotes healthy hair, skin and nails.

workout diary
Source: https://flattummyco.com/blogs/blog/15996628-achieving-and-smashing-goals-through-daily-motivation-just-like-showering

Daily Workout Diary – I have kept one of these for years! I usually plan out my week of workouts. Just a general idea of what I would like to do each day and where I can fit it into my schedule. I find if I have it written down, it is like an appointment I have made with myself, then I have no excuse of having ‘no time’ to workout! At the end of each day or sometimes at the end of each session, I write down what I did. Having my workouts all written out gives me something to look back on and keep track of my progress. I can see when I can start to increase the weight, reps, running distance etc. I also write how I feel at the end of the week which lets me know if I need an extra rest day the next week or if a can add in an extra session and work a little harder. I love shopping for a new training diary! Remember to look for something that you can take around with you and something that you are proud to whip out at your session. Having a full day to a page also helps so you have enough room to write and keep it neat and readable. Except at the end of the year I usually look back and as the months go by, my writing has slowly become more messy with a lot more scribbles and little drawings on the side of the pages!

Make A Date – This is something you need to follow through with in your training diary. Set a time and place you need to be to do your workout. Even if it is being at home in your living room at 7 am! Having a set time gives us motivation to actually get started on our training session before we find an excuse to tell ourselves we don’t have the time to do it now. I know I have been a culprit of ‘doing it later’ and then eventually run out of time because I got side tracked playing Candy Crush or looking for a top to wear in my wardrobe, then spending the next hour going through all the belongings and finding clothes I forgot I had! Set that workout date with yourself and don’t be late!

Find A Training Buddy – Having a friend or family member training with you can be some of the best motivation. They don’t need to be there at every session, but on occasion they can help you to not only commit to your workout (because someone else is relying on you to be there) but also inspire you to push that little bit harder during your session or bring you some creative ideas to add to your workout. Once a week, I try to organize a session with a friend where we are doing something fun and active together. You can use this as your catch up time instead of meeting for a meal or a movie.

Perfect Preparation Equals Perfect Performance – Set up and organize the things you need for your workout. I always pack my workout bag and even set out my clothes the night before. Having everything you need ready to go makes it that little bit easier to commit to your session. All you need to do is grab your stuff and go and there is no rushing around looking for that other shoe at 6 am in the morning! I love putting together outfits for the next day. It gets me excited for my session but also ensures I’m wearing the right things to match my workout.

There are so many things that can ignite our motivation. The tips above are just a few of the things that help me. I have a collection of things that I use and I am constantly adding new things including an inspiration board full of pictures on my wall that I see everyday and having a morning alarm on my phone that wakes me up and asks me ‘what will you do today to be the most awesome you?’ Remember, everyone is different, it is about finding what works for you. Lets get motivated!!

Flab To Fit In 10 Minutes A Day – Yep, It’s Possible.

“I’m too busy” you say. Yep, we all are. There are not enough hours in a day, ever. Keeping fit is a priority but it’s not often at the top of our to do list. Luckily, Nikki Sharp for active now has shared her tips for getting from flab to fit in just 10 mins a day. Yep, it’s possible.

fat burning exercise
Source: https://flattummyco.com/blogs/blog/16149584-flab-to-fit-in-10-minutes-a-day-yep-its-possible

You want to get fit but life just seems to get in the way. There’s kids, work, school, meetings, travel, and well… just life… and no matter how much time you set aside to exercise each day there never seems to be enough time. How can it be that you have 24 hours, 72 hours a week and yet no time at all? If this sounds like you, trust me, you’re not alone. Even for myself I try to make time when I’m on holiday or during the weekends when I have vowed off work for a few hours to go exercise. So much easier said than done sometimes! I wanted to share with you my flab to fit routine and little tricks that will get you fit in only 10 minutes a day. This way, there are no excuses, you don’t need to find time to hit the gym and you will feel amazing in just a few minutes of each day.

Top tips:

1.Workout in the morning before you have time to make excuses. My favorite thing to do is doing a quick 10 minute circuit in my pj’s before I take a shower. This gets my blood flowing and wakes me up more than a coffee does.

2. Do squats every time you go to the bathroom. This is a sneaky way to get your bum looking amazing without stepping foot in a gym. Bonus, the more water you drink the more squats you’ll do!

3. Stop making excuses. Be real with yourself and think about why you want to change. If you are serious about getting fit then you will make time in your day

4. Make it fun. Finding exercise that you enjoy will make you look forward to doing it each time, rather than dreading it.

5. Have exercise be a reward, not a punishment. Too many people look at exercise as something that is only to burn calories instead of something that makes you feel amazing. If you find a form of working out that you love then it no longer becomes about only calories, rather it is a treat to do. Now for the quick 10 minute fat blasting routine. It will leave you out of breath, sweating and is quite challenging, however you do not need any gym equipment for it, only your body and a positive attitude! I recommend using a timer application for this routine. Do this 3-4 times a week for optimal results. Each exercise lasts 30 seconds, repeat the routine 2 times. Jumping Jacks Squats Push-ups (on knees is okay, but remember to challenge yourself and do off knees if you can) Crunches, Mountain climbers, Alternative lunges, Burpees, Jump squats.

5 Ways To Start Your New Year Strong

Source: https://flattummyco.com/blogs/blog/5-ways-to-start-your-new-year-strong

1. Take a look back
Our babes here at HQ find it really helpful to take a look back at 2018 as a whole.

new years resolution
Source: https://flattummyco.com/blogs/blog/5-ways-to-start-your-new-year-strong

Feeling like you snacked a little too much on the weekends? Or skipped the gym just a few too many days? No sweat, babe! Our tip? Avoid the weekend snacking by bringing some Appetite Suppressant Lollipops with you, or prepacking your Shake in your shaker bottle.

2. Set yourself realistic goals
Trust us – we get it, setting goals (and following through with them) is freaking hard. It’s super helpful to break your goal into smaller, more manageable, easier to achieve milestones. This way you can make a game plan and timeline for seeing results! AND you get to celebrate each win, no matter how small!

New Year goals
Source: https://flattummyco.com/blogs/blog/5-ways-to-start-your-new-year-strong

3. Lean on your bestie

There is no better way to get that tummy back to flat and stay on track then to spend time with your bestie for some motivation, encouragement (and healthy competition). We all have those days when we just want to veg and skip the workout… but your bestie will definitely give you the push you need to keep going! Cheer each other along the whole way… because if she’s killing it – you are too!

new years party
Source: https://flattummyco.com/blogs/blog/5-ways-to-start-your-new-year-strong

4. Sleep is for the weak strong
Seriously, one of the most important things to do to start your day off strong is to get enough sleep! Getting 7 – 9 hours will help keep you energized and focused. And, we know when you are feeling recharged you will totally crush your workout! Plus, don’t forget your Flat Tummy Cleanse – it will help you detox and reduce bloat!

New years plan
Source: https://flattummyco.com/blogs/blog/5-ways-to-start-your-new-year-strong

5. Put yourself first
Be a little selfish, you’re worth it! It can be so easy to focus on everyone else and forget to get that workout in (or forget your Flat Tummy Shake for lunch). Make sure you put yourself at the top of the list and make yourself a priority!

new year new tummy
Source: https://flattummyco.com/blogs/blog/5-ways-to-start-your-new-year-strong

These are just a few ways you can start 2019 off strong. Of course, every babe is different so just be sure to stick to what’s important to you! Oh, and don’t forget your Flat Tummy Essentials to help keep you on track!

Long Weekend Recovery Tips

girl sitting down pink wall
Source: https://flattummyco.com/blogs/blog/long-weekend-recovery-tips

So you waited for what felt like forever, for the long weekend celebrations to have a much needed break. The weekend comes to an end and you’re left with some fun memories and a totally blaaaah feeling to start the week. We’ve all been there… you fell off track just a little bit (OK or maybe a lot). But you’re in luck, because we went ahead and did some research for quick, easy fixes to recover from the long weekend – here’s 4 things you can try!

1. Detox your system – Maybe you wish you hadn’t had those last few drinks and you’re not totally feeling 100%? It happens. Start a Flat Tummy Tea program! The Activate and Cleanse tea will help you cleanse your system, support metabolism and reduce bloat AKA ditch that blaaah feeling! Grab your Flat Tummy Tea Infuser and bring your Activate Tea with you when you’re on the go – no excuses!

flat tummy tea
Source: https://flattummyco.com/blogs/blog/long-weekend-recovery-tips

2. Rehydrate – (We mean with water!) Drink a glass of warm water with lemon first thing in the morning – it’s a great way to settle your tummy and get rid of lingering dehydration. Be sure to keep a bottle nearby for the day, so it’s always within reach.

flat tummy infused water recipe
Source: https://flattummyco.com/blogs/blog/long-weekend-recovery-tips

3. Exercise – As much as you don’t want to. It’s a freakin’ huge help to get moving and get in some exercise! Even a brisk walk outside with a friend is better than nothing! Sunlight and fresh air are great hangover helpers.

girl outside in workout gear
Source: https://flattummyco.com/blogs/blog/long-weekend-recovery-tips

4. Update your playlist – Nothing helps your workout and motivation to get moving more than a fresh new playlist. Take 20 minutes, grab some new jams and get going.

pink electronics
Source: https://flattummyco.com/blogs/blog/long-weekend-recovery-tips

These might seem like really straight forward ideas, but sometimes you’ve got to get back to the basics to get on track.

Yep, You Got This

(even when you’re hungover).

Yep, you got this but let’s be real, the next morning… our bodies don’t bounce back, and our headaches don’t go away, quite as easy as they did when we were younger. And because we know we’re not the only babes that struggle to get up and get anything done the next day, we’ve decided to put together some of our favorite tips and tricks to help get prepped for your workout… even with your hungover. Because whether you wanna believe it or not, sweating out those toxins from the night before is actually going to make you feel better.

1) Get Hydrated – Girl, trust us. You need to be getting water, (and lots of it) back into your system way before you even think about leaving the house. When you drink, your kidneys don’t absorb water like they normally would so it heads straight to your bladder. Drinking water the next morning is basically a necessity and can help you restore nutrients. Once you’ve loaded up on the H2O, it’s time to get your Activate tea brewing. It’s packed with ingredients like green tea and peppermint tea which are designed to settle your tummy and give you that extra kick of energy that we both know you definitely need.

get hydrated
Source: https://flattummyco.com/blogs/blog/inner-pep-talk-series-part-4

2) Get The Good Stuff – Yes, we are talking about food. But no, we are not talking about going to McDonald’s and smashing down a bacon and egg McMuffin meal. We know you think you want it, but the reality is, it will probably make you feel worse. You have got to be smart when it comes to what you put in your body when you’re hungover, and even smarter when you are getting ready to work out. The trick is to stick to foods that are high in protein or high in carbohydrates. Or if you’re feeling adventurous, both. Things like eggs, porridge, muesli, rye bread and bananas are all good options and can help you reduce that nausea feeling. Pair it along with your Flat Tummy Tea Activate and you’re one step closer to being good to go!

healthy recipes
Source: https://flattummyco.com/blogs/blog/inner-pep-talk-series-part-4

3) Get It Right – Let’s be real, babes. This is not the day to try and smash your 10 minute time, or step up your weight game. You do have to give yourself a break and take it easy. It’s more about just getting your body moving that’s the most important thing. Alternating between a walk or a light jog on the treadmill and lifting some light weights is where it’s at. Aim for about 20-30 minutes and then give yourself a freaking big high five. So there you have it, babes. And like always, we’ve got your back. It’s about feeling freaking good as well as looking it. And trust us, when it comes to sweating out that hangover… you’ll be feeling better for it. Trust us.

get it right
Source: https://flattummyco.com/blogs/blog/inner-pep-talk-series-part-4

Get Your App On & Get The Most Out Of Your Day!

It’s undeniable, we are busy. Our day to day lives are filled with appointments, work, friends, family, deciding what to wear, add to that technology and social media, and we’re always… hang on, just let me check my Instagram.

Health and wellbeing
Source: https://flattummyco.com/blogs/blog/14794769-get-your-app-on-get-the-most-out-of-your-day

At Flat Tummy, we love encouraging you all to be motivated, dedicated and passionate about your health and well being. It is important to take some of that girl power to focus on aspects in life such as confidence, self esteem and overall happiness. 🙂

self confidence
Source: https://flattummyco.com/blogs/blog/14794769-get-your-app-on-get-the-most-out-of-your-day

Balanced is an app we found which allows users to make time for the small things in life that matter. Its a great way to improve your lifestyle by taking your time in doing things such as drinking your Flat Tummy Tea to beat that unwanted bloated tummy, or by setting yourself goals and going out of your comfort zone to achieve them. It also provides rewards for accomplishing the activities you chose. It is a motivational, confidence boosting, and fun app which helps you integrate good habits and keep you driven and focused on what’s most important in your life. We just loved the idea of using this app and thought you might too!

6 Ways To Stay Motivated

Motivation blog
Source: https://flattummyco.com/blogs/blog/new-year-new-tummy-part-1

If you think you’re getting out of your New Tummy resolution after two-weeks, think again, babe. We know some of you need a bit more motivation. That’s why we’re hitting you up with our six ways to stay motivated!

1. Write down your goal(s) – Before you start anything, what is it you want to accomplish? What’re the 3 things motivating you to make this your goal? Once you’ve thought of those, you can make a plan for how you’re going to get there. You’ll be able to look at these when you’re having an off day, and remind yourself exactly why you’re doing this.

Source: https://flattummyco.com/blogs/blog/new-year-new-tummy-part-1

2. Take before photos – Nobody else has to see these except you and trust us, they can be very motivating! Small changes are hard to notice overtime, but they are happening. Our babe took a before photo and one at her 3 weeks mark for her Shake It Baby program. Since there’s a before photo to compare to, you can see just how far she’s come in a super short period!

3. Set reminders on your phone – We’re talking about simpler things. Like reminders that go off every hour saying “Drink Up” (..water, not wine). Or daily challenge, like going a day without coffee / go outside for 30 minutes. You basically set yourself up to accomplish a goal everyday and that feels pretty freaking good. And don’t forget to set your reminder to drink your Flat Tummy Tea.

Source: https://flattummyco.com/blogs/blog/new-year-new-tummy-part-1

4. Tell-A-Babe – Because honestly ladies, some days you’re just gonna wanna do nothing and you can’t quite find that bit of motivation (no matter how hard you try). Chances are, the babe you partnered up with, is feelin’ motivated. And she’s gonna drag you off your butt, and help you get sh*t done.

Source: https://flattummyco.com/blogs/blog/new-year-new-tummy-part-1

5. Treat yourself – We’re all about balance. So if you had a killer week or even a killer day, h*ll yeah you can grab a treat. Just don’t undo alllll the hard work you just put in. And hey, you can always pair it with a glass of water so they basically cancel themselves out. Right? Whatever, we got Flat Tummy Cleanse for that anyways.

Source: https://flattummyco.com/blogs/blog/new-year-new-tummy-part-1

6. The secret weapon – Because we like to treat ourselves on more occasions than we should… you know we gotta have our Shake It Baby shakes to kick start each week right. Nothing’s more de-motivating than feeling like crap after the weekend, just because we had a few #whoops moments. So there ya have it, ladies. Six ways Flat Tummy HQ stays motivated, and you will too! What’re you waiting for?! Grab a pen, grab a piece of paper and get going. 2018 is our damn year.

Source: https://flattummyco.com/blogs/blog/new-year-new-tummy-part-1

Discounts and Coupons for Flat Tummy Meal Plan & Workouts


Frequently Asked Questions:

How will I receive the 7 day challenge?
Once you complete your purchase and your order is fulfilled, you’ll receive an email with a direct link! All you gotta do download the PDF to your device.

Do I need to purchase other Flat Tummy products to do the challenges?
For your Cardio and Full Body, you should be able to purchase everything you need for your meal plan at your local grocery store! For Core, we do recommend pairing it with Flat Tummy Shakes.

What ingredients will I have to buy?
Our 7 Day Challenge: Meal Plan & Workout has a variety of really delicious meals, and all your ingredients should be able to be purchased at your local grocery store.

Can I incorporate my Flat Tummy programs into my 7 Day Challenge?
Absolutely! It’s super easy. Our Performance Supplement can be taken every day as directed, at anytime! For Flat Tummy Tea, just drink your Activate with breakfast, then Cleanse on the nights directed on the back of the pack. You can swap out any of your breakfast / lunches or dinners with 1 x Flat Tummy Shake. You can swap out one of your snacks for 1-2 pops!

What kind of results can I expect?
Everyone’s different and it depends how much you put into it. We’re hooking you up with HQ’s go to 7 Day Challenge, which we find get us the best results! Pro tip: Take a before picture so you can track just how far you’ve come!

Does it accommodate dietary restrictions?
Our 7 Day Challenge: Meal Plan & Workout, is designed without dietary restrictions. However, feel free to swap out suggested ingredients with another similar option – just try to keep it fairly healthy​!

Can I use it if I’m breastfeeding or pregnant?
Flat Tummy Lifestyle Guides are designed to be completed healthy, though we recommend chatting with a doctor prior to ordering if you’re pregnant or breastfeeding.

Can I return it if I don’t like the recipes?
Sorry babe, as our Flat Tummy Guides are digital – all purchases are final once the order is complete, so we’re unable to provide refunds under any circumstances.

Worldwide Shipping

USA 5-7 working days † $4.95
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USA – Priority Mail 1-3 working days † $9.95
The rest of the world 1-4 weeks † $14.95

† Shipping times are approximate. We ship worldwide (excluding United Kingdom, UAE, Cuba, Iran, North Korea, Myanmar, Sudan and Syria). Prices in USD.

Important Product Information:

Results from consuming the products offered on the Site may vary from person to person. Please do not use the products available on the Site when pregnant or breast feeding. You should consult your doctor before using the products offered on the Site, or any dietary supplement. The statements on the Site have not been evaluated by the Food and Drug Administration, and the products offered on the Site are not intended to diagnose, treat, cure, or prevent any disease.

Additional information

Program Duration
Workout Category

Cardio, Meal Plan & Workouts, Core, Full Body