Welcome to Momentum!!

Hey Mama,

I'm Shelby, founder of Momentum, certified nutrition coach, personal trainer, and women's fitness specialist - and most importantly, a fellow mom navigating the beautiful, chaotic, and ever-changing seasons of motherhood right beside you.

I'm so excited you're here. Whether you're freshly postpartum, chasing toddlers, juggling school drop-offs, or just looking to feel more like you again, you're in the right place.

Momentum was created for moms like you.

Ones who want to move their bodies, nourish themselves well, and feel strong, without needing to pause their motherhood to do it.

Our mission is simple:

"Little Feet Welcome. Big Goals Encouraged."

That means your kids are part of this journey, not a barrier to it. You'll find workouts that welcome your little ones, nutrition guidance that's realistic for your busy days, and a supportive space where you can chase your goals unapologetically.

This isn't a quick-fix program or a one-size-fits-all plan. It's a lifestyle shift built around you, your season of life, and your unique goals - because you deserve to feel strong, confident, and capable at every stage of motherhood.

I'm so proud of you for taking this step, and I can't wait to cheer you on every move you make.

Let's build momentum together.

With love,

Shelby

What to Expect

Nutrition Targets

You'll receive personalized nutrition targets based on your goals, activity level, and lifestyle. These aren't rigid, restrictive numbers or meals planned for you - they're guidelines to help fuel your body well, support your energy as a mom, and create sustainable progress. We'll adjust them as your body and goals evolve, and you'll have access to ongoing education and support to help make these habits feel natural, not overwhelming.

Workout Programming

You'll have access to a structured workout plan through our app, including strength training, mobility, and core & balance blocks designed specifically for moms. Workouts can be tailored to your individual needs like kid-inclusive or postpartum-friendly, with modifications for babywearing or toddler interruptions, home gym workouts with the equipment you have available or structured gym workouts with machines and free weights. You'll know exactly what to do each week, with video demos and clear guidance so you can move with confidence, no matter your fitness level.

Habit Tracking

Momentum is build on the belief that small, consistent actions create lasting change. You'll have simple, sustainable habits to track each week - from hydration to sleep to stress management to movement. These habits are designed to support your overall health, help you feel good in your body, and build a lifestyle you can maintain long after the program.

Weekly Check-Ins

Once a week, you'll check in with me through the app. This is your space to reflect on wins, struggles, questions, and progress. I'll review your check-in personally, send you feedback, and make adjustments to your plan as needed. Consistent check-ins keep you accountable, motivated, and moving forward - no matter what life throws you way.

Communication

You'll have direct access to me for support, encouragement, and questions throughout your program. I'm here to help troubleshoot challenges, celebrate your wins, and adjust your plan as life happens.

I am available via email or Everfit messages typically 7am-5pm CT and I have a 24 hour response policy. I do my best to respond right away, but sometimes life gets crazy with the kiddos, so please give me some flexibility!

App Setup Instructions

Everfit

Go to the sign up link.
Create your account
Download the app
Sign-in
View the demo video
Connect MyFitnessPal & other tracking apps you use

You're ready!!

MyFitnessPal (optional)

You CAN track your food in Everfit, however the food database is not as robust as MyFitnessPal.
MyFitnessPal does automatically sync with Everfit for ease of use!
You do NOT need a premium account to scan barcodes, I will give you a hack on our call ;)

Download MyFitnessPal app
Sign-in or create an account
Enter in any required data, but DO NOT follow the targets programmed for you!

Personalizing Your Targets- once I provide them

Select 'More'- bottom right
Select 'Goals'
Select 'Calorie, Carbs, Protein and Fat Goals'
Select 'Calories', adjust to target & save
Select 'Protein,' adjust percentages until you're close to target grams assigned on top
Save

Note: Changes in Everfit will NOT reflect in MFP goals! You must change them manually.

Program Framework

Power Up

Build your base. Boost your energy.

4-6 weeks

Goal: Gradually increase daily calorie intake to restore metabolism, support activity, and prime for future goals.

Focus: Slowly add calories. Prioritize protein and nutrient-dense foods. Monitor biofeedback: energy, sleep, hunger cues, mood, performance.

Balance

Lock it in. Build your strength. Find your balance.

2-4 weeks

Goal: Establish metabolic stability and hormonal balance at maintenance calories.

Focus: Keep calories steady at estimated maintenance level. Optimize digestion, sleep, energy, and strength. Focus on training performance and habit consistency. Build food flexibility and mindset resilience.

Focus

Dial in. Drop body fat. Keep your strength.

8-10 weeks

Goal: Strategically reduce body fat while preserving lean muscle mass.

Focus: Reduce intake below maintenance. Prioritize training and movement. Keep protein high to support muscle. Monitor biofeedback closely - adjust or pull out early if negative markers appear.

Rebuild

Refuel. Recover. Reset for what's next

4-6 weeks

Goal: Safely restore calories back to maintenance, prevent rapid fat regain, and support recovery.

Focus: Increase calories gradually. Focus on nutrient dense foods, digestion, sleep, and stress management. Shift focus from fat loss to performance, strength, and wellness. Work towards intuitive eating (if time is available).

Why Periodization Matters

Your body isn't meant to live in a calorie deficit forever.

Just like your workouts need progressive overload and rest days, your nutrition needs phases of stress (deficit), and recovery. Staying in a prolonged deficit can lead to:

Metabolic adaptation (your body burns fewer calories)
Hormonal imbalances
Decreased muscle mass
Low energy, poor sleep, and mood swings
Higher risk of weight regain once dieting stops

Periodizing your nutrition allows you to:

Maximize fat loss when appropriate
Restore and support your metabolism
Preserve lean muscle and energy
Build sustainable, long-term habits
Protect your mental health and relationship with food

Fat loss should be a phase - not a forever plan.

Nutrition Coaching Info

Nutrition at Momentum isn't about strict rules or cutting out your favorite foods - it's about learning how to fuel your body in a way that feels good, fits your season of motherhood, and supports your long-term goals.

Along with your personalized nutrition targets, you'll have access to:

Mindset coaching around food, habits, and body image
Support for managing emotional or stress eating
Guidance on adjusting your intake during postpartum, breastfeeding, or busy mom-life seasons

You'll also be able to ask questions anytime through the app or check-ins, and I'll help you troubleshoot challenges, tweak targets, or simplify your nutrition habits when needed.

This is about progress, not perfection - and about building a way of eating you can enjoy and maintain.

Check-In Expectations

Progress Tracking

Your check-ins are where the magic happens! They give us a clear picture of what's working, what needs adjusting, and how you're feeling in your body and mind.

Each week, you'll check-in on your scheduled day with:

Wins (big or small - we celebrate them all)
Challenges you faced
Updates on workouts, nutrition, mindset, and energy
Progress markers (like photos, measurements, or strength wins - if applicable)

These check-ins help us track your momentum, make adjustments to your program, and keep you moving forward with confidence.

Expectations

At Momentum, consistent communication is key to your success. Your weekly check-ins are where we track your progress, adjust your plan, and tackle any challenges together. When check-ins are missed without notice, it limits your momentum and holds back the progress you're working hard for.

To help keep you on track, we have a simple, clear check-in policy:
Check-ins are due on your scheduled day each week- you have until the end of the day
If you can't make your check-in, please send a quick message ahead of time to reschedule.
Life happens- we get it! But ghosting on your check-ins affects your progress and takes away from the personalized support you signed up for.

Completing Your Check-In

The steps for weekly check-ins are as follows:
Review all tasks and mark complete as applicable (it's best to do this on a daily basis, but I understand life is hectic!)
Make sure food logs are as complete as possible - it's hard to give feedback and make changes if I don't have some data to back it up! I'm not looking for perfection, just do your best!
Complete Weekly Check-In Questionnaire and attach a short video summary, if desired.
Complete Monthly Progress Photos & Measurements as applicable and attach in Everfit. - last weekend of every month!

I will respond the day following our agreed upon day via video link in Everfit. After receiving my response, please watch the video and answer any questions I have for you within 24 hours. From there you should make adjustments to your MyFitnessPal as needed, and respond with any questions, comments, or concern you may have.

Monthly Photos & Measurements

Progress isn't just about numbers - it's about how you feel in your body, your energy, your confidence, and those little wins that don't show up on the scale.

That's why, once a month, I'll invite you to take progress photos and measurements.

Here's what I expect:

Photos can be as private as you want - you don't even have to look at them if you're not ready. I can hold onto them for you until you are.
I recommend taking them in similar lighting and clothing (sports bra + shorts or whatever feels good to you), from front, side, and back

Why it matters:

The scale doesn't always tell the full story. Your body composition can change - you might be losing inches, building muscle, or noticing non-scale wins like stronger posture or lifted energy - without the number on the scale budging.

Photos and measurements help us catch those changes you might not notice in the mirror or on the scale, and they're on of the most powerful ways to celebrate the work you're putting in. Plus, I'm an objective eye, so I will see what you may not be able to.

If you're hesitant - you're not alone.

Many of us avoid photos when we don't feel our best, but this isn't about perfection. It's about honoring where you are and capturing the momentum you're building.

Whether you choose to take them now or later - I'll support you every step of the way.

Missed & Late Check-In Policy

1st No-Show (no text, no check-in): Friendly reminder and check-in reschedule
2nd No-Show: Placed on probation- you'll need to complete your next two check-ins on time to stay active in the program
3rd No-Show: A Momentum Meeting is required before continuing in the program. We'll chat about what's going on, reset expectations, and see how to best support you moving forward.

No judgement - just honest conversations and real solutions.

Mindset & Motivation

Your body thrives on rhythm, not restriction. The real magic happens when you commit to the long game: periods of focus, recovery, and growth at work with your body, not against it.

This journey isn't just about fat loss.

It's about reclaiming our energy. Building habits that last through busy seasons. Feeling strong in our skin. And showing up for yourself in ways that go far beyond a number on the scale.

There will be phases where progress feels fast, and others where the wins are quieter - better sleep, a stronger lift, a moment of food flexibility. Celebrate them all.

Momentum isn't built by perfection. It's built by consistency.

One intentional choice at a time. One phase at a time. You're creating a foundation that will serve you for years - not just for a season.

Stay patient. Stay steady. Stay proud. The best results come to those who refuse to quit.

Referral Program

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Email

shelby@momentumwellco.com