Lost Your

Fit Body to Parenthood?

3 Quick Fixes to LifeUP Your Snacking, Steps & Sleep

You Were Fit Before

And You Can Be Again

No crash diets. No endless workouts. Just smart, simple shifts that fit your life.

You know how you used to be in shape, but now self-care feels like a luxury and you don’t have the energy you used to? Yeah, you’re not alone. Parenthood changes everything—but it doesn’t have to change you.

I help formerly fit parents get back to feeling strong, lean, and energized—without adding stress, guilt, or impossible routines.

I’m Derek Opperman - Integrative Health Practitioner, Nutritionist, and Personal Trainer. Over the years, I’ve helped countless parents bridge the gap between what they used to do and what actually works for their life now.

This guide will show you three quick, high-impact shifts to get back on track—without spending hours in the gym, counting every calorie, or turning your life upside down.

Because you don’t need a brand-new plan—you just need a strategy that works for the life you have now.

Exercise 1

The Pre-Meal Fiber Fix

Goal: Stabilize blood sugar and curb cravings effortlessly.

Why this works

Eating fiber before your main meal slows digestion and supports you eat less.
It helps prevent energy crashes that lead to stress eating and caffeine overload.
It’s one small shift toward eating more produce that makes a big impact over time.

Your mission: For the next three days, eat one high-fiber veggie or fruit before each meal (We love an apple).

Extra credit: Track your hunger and energy levels before and after meals. Any difference?

Exercise 2

The Incidental Movement Challenge

Goal: Fit in more movement without needing extra time.

Why this works

More movement = higher metabolism non-exercise activity such as walking can solve our sedentary lifestyle crisis.
Activating muscles throughout the day with simple exercises help to reduce stiffness, fatigue, and weight gain.
Moving more boosts energy- no extra workouts needed.

Your mission: Find three ways to increase movement today—take the stairs, park farther, pace while on calls.

Extra credit: Add one mini strength move—lunges while brushing teeth, squats while waiting for coffee, or lifting your kid (bonus: they think it’s fun).

Exercise 3

The Sleep Reset

Goal: Improve sleep quality to regain energy and curb cravings.

Why this works

Poor sleep increases hunger hormones, stress levels, and fat storage.
Deep, restorative sleep = more energy, better workouts, and fewer sugar cravings.
Even small adjustments can lead to big improvements.

Your mission: Tonight, cut out one sleep disruptor—screens before bed, late-night snacks, or inconsistent bedtime.

Extra credit: Add one sleep-boosting habit—dark out your windows, read a book in bed, or sleep naked except for warm socks (trust me :)

You made it to the end—nice work! 🎉 These three simple habits may seem small, but they add up fast. Every time you reach for a fiber-packed snack, sneak in extra movement, or prioritize quality sleep, you’re taking one more step forward to reclaiming the fit, energized version of yourself.