1. Performance enhancing drugs (except perhaps some fat loss drugs)
2. Specific medical conditions

If for any reason, I do not feel that I can adequately address your questions or situation, I will contact you to refund your order.  When possible, I will provide a referral to someone I feel has the expertise to do so.

I am only able to offer refunds on this product if requests are made prior to the consultation itself.

Note: If you have purchased a consultation with me before, please email me before purchasing another.

My name is Sumi Singh and this is my Mom Strong program.

Like most moms, I have a tremendous number of roles.  I’m a personal trainer, group fitness coach, author, record holding powerlifter and run my website Shailafitness.com.

But above all else, I am a mother.  After my pregnancy, I wanted to get back to being strong and fit.   But not just for myself but so I could be the best mom for my daughter.

Like so many other new moms, I didn’t have lots of time (or let’s be honest, energy).  Just like you, I frequently had to fit in workouts where and when I could.  That meant using my knowledge as a trainer to develop a home program that I could do easily.

Even now that she’s older, I understand the realities of parenting, the incredible demands that you have on yourself as a mother.  And how hard it can be to take time for yourself, for both your emotional and physical health.  So I developed this program.

What is the Mom Strong Program?

• A 12 week home exercise program to help you get fit and strong
• An ideal program for post-partum moms or any mom short on time (i.e. all of them)
• A guided step-by-step program including beginner, intermediate and advanced exercise programs to take you to the level of fitness and health you want to reach

Here are my own results from the program after I had my beautiful daughter.

Along with one of my client’s results.

I know you can do it too!

More About the Mom Strong Program

My program also includes the following:

• Simple guidelines for strength training and aerobic exercise with minimal equipment
• Advice for how to improve your eating habits along with some quick and easy recipes
• Advice for busting through typical mommy excuses so you can get healthy, fit and strong
• Printable worksheets for goal-setting and adherence
• Printable workout logs and a measurement tracker

You won’t have to go to the gym every day or invest in expensive equipment to follow the Mom Strong program.  You also won’t have to pay for an expensive meal delivery program since you’ll have the tools to modify your eating habits to make a stronger, healthier you.

The Mom Strong ebook has pictures of every exercise described and, with your purchase, you’ll receive access to a full exercise video library.  I want to make sure that you get the most of our your Mom Strong exercise program and that means doing the exercises properly and safely.  I’ll also show you progressions that you can use to make the exercises more challenging as you get fitter, stronger and healthier.

Here’s one of the exercise pictures from the ebook itself.  I show the start and finish along with important cues and information about how to do the exercise properly.

Here’s one of the videos you’ll find in the online library:

Mom Strong Nutrition Information

As a busy mom, I know how hard it can be to eat right.  So I’ve given you some of the strategies I’ve found to be effective to help you to eat so that you can be strong and healthy.

Here’s one of the many sample snack/meals examples that you’ll find in the book.

And here’s one of the sample recipes I’ve provided.

And that’s just some of what you’ll find in my Mom Strong program.  My goal with the program is to give you, a busy mom, the tools to succeed.  To feel healthy, strong, and fit for both you and your children.

All That’s Missing From the Program is You!

As author of The Women’s Book Volume 1 a common question I get is about hormonal birth control and athletic performance.    Every day more and more women are entering sport or simply becoming more active.  Research statistics show a large percentage of those women are using birth control.  This makes the topic of birth control and athletic performance an important one to address.

I had intended to cover this topic in detail in the forthcoming Women’s Book Volume 2.   However, realistically that book will not be finished any time soon.  Since it’s such an important issue, I decided to write a shorter booklet instead to address it.

As would be expected, hormonal birth control has an enormous impact on every aspect of a woman’s physiology.   While research has determined many of those effects, much remains to be learned.  Almost no research exists on the patch, ring or hormonal IUD for example.

Hormonal birth control has an effect on nearly every aspect of a woman’s body.  Her hormones are impacted along with how she uses carbohydrate and fat for fuel.  Birth control also has the potential to impact on either short-term performance or long-term training adaptations.

Unfortunately, there is little information on the topic outside of specialized medical textbooks and research.   That writing is invariably difficult to read and gives little in the way of practical advice on the topic of birth control and athletic performance.

My goal in writing this booklet was to remedy that.  To analyze the research and present it in a distilled form for easier reading and understanding.  As importantly I wanted to provide real-world recommendations based on that data.

Topics in Birth Control and Athletic Performance

In it, I examine a number of topics related to athletes and active women.    The first chapters examine the menstrual cycle along with the effect of a woman’s naturally produced hormones.  A detailed examination of hormonal birth control follows those chapters.   The sheer complexity of this topic makes this one of the most complex chapters.

With that background, I examine birth control as it pertains to female athletes/active women.  First I look at the well established positives and negatives along with the impact on body weight, body composition, injury risk and others.

Following that are chapters examining the research on the impact of hormonal birth control on aerobic and anaerobic activities along with strength training and muscular gain.    For each I first discuss the impact of birth control on short-term performance.   Then I look the effect on long-term adaptations to training.   In many cases, there is ample research (although much of it is poorly done), in others very little.

The book ends with an overview of birth control recommendations based on the research to date.   This includes examining different situations a woman might find herself in.  This impacts on whether or not a woman might choose hormonal birth control along with what is optimal.

My goal in this book is not only to help female athletes make an informed choice regarding hormonal birth control and athletic performance.   In writing this book, I tried to find a balance between technical and applied information.  I also provided a full reference list for readers wishing to delve further.

10% from every purchase from will be donated to The Women’s Sports Foundation.  This is a 501c3 charity founded by Billie Jean King and dedicated to creating leaders by ensuring all girls access to sports.

Since the beginning of medical history, women’s unique physiology and needs have gone almost ignored as women were treated as “little men”. It’s only recently that research has begun to examine the differences although more is appearing almost daily on the topic.

The first in the realm of sports nutrition wasn’t done until the 1970’s and even today women are studied perhaps 20-30% as frequently as men.  Even when examining that limited data, differences have been found in almost every physiological system yet examined.

A partial list would include differences in a woman’s nutritional requirements along with how her body uses nutrients after a meal or during exercise.  Women both store and lose fat in a different pattern distinct from men.   There are differences in the stress response, how her body adapts to dieting and weight loss.  Women even differ from men in how they metabolize caffeine.

In some cases, those differences may be fairly subtle.  In others they are quite extreme.  And yet even in 2019 they often go completely ignored.

In the realm of dieting, fat loss and muscle gain, approaches developed by male coaches for male athletes are often either ineffective or, in some cases, outright damaging. Certainly there are commonalities that always apply but a woman’s unique physiology must be taken into account for optimal results.

Women also face issues such as menstrual cycle and hormonal dysfunction or bone loss that men simply never face. There is also the vast amount of misinformation about how women should eat or exercise. Nutritionally deficient diets are often coupled with ineffective exercise programs and endless numbers of women don’t get the results that they should or could with a better approach.

Arguably the primary consideration for women is the menstrual cycle, the roughly 28 day cycle where her hormones vary drastically from week to week, altering her physiology along with it.

To that there is the frequent presence of what I call hormonal modifiers, situations that alter a woman’s physiology in some way. Examples include hormonal birth control, Poly-Cystic Ovary Syndrome, sub-clinical hyperandrogenism (elevated testosterone levels) and menstrual cycle dysfunction including amenorrhea. The age-related hormonal changes that occur during peri-menopause and menopause add a further layer of complexity.

The Women’s Book Vol 1: A Guide to Nutrition, Fat Loss and Muscle Gain sets out to address the above issues and more. In it, I look at the specifics of a woman’s physiology, not only how it differs significantly from a man’s, but how it’s unique characteristics affect how an optimal nutrition, fat loss diet or muscle gain approach should be set up. At over 400 pages virtually no topic goes undiscussed and the book represents a complete resource for women’s unique needs.

While much of the information is related to exercise or training, this is not just a book for the lean female athlete or dieter. I have striven to make it not only as comprehensive as possible by discussing not only the hormonal modifiers listed above but attempting to include a variety of distinct training goals such as general health and fitness (including bone health), the serious trainee, and physique competition along with strength/power, endurance and other performance sports.

Hence the title: The Women’s Book.

Disclaimer: The book does not discuss nutritional needs for pregnancy or breast feeding, Eating Disorder recovery or medical conditions as these should be addressed with a medical professional.

10% from every purchase from will be donated to The Women’s Sports Foundation.  This is a 501c3 charity founded by Billie Jean King and dedicated to creating leaders by ensuring all girls access to sports.

While dieting to a moderate level of body fat often provides few major problems, the story changes as dieters attempt to reach extremely low body fat levels.    Men at 10-12% bodyfat or women at 15-17% bodyfat who want to get much leaner face many potential problems.

Among these are crashing hormone levels, runaway hunger and both muscle and performance loss.   These are issues that the genetically elite or drug using athlete may never face.  But for the natural dieter, they are real problems.

The Ultimate Diet 2.0 offers a solution.  A coordinated program of training, nutrition and supplements that both mimic the physiological of the genetically elite while avoiding the problems inherent to dieting to the extremes.

The diet itself includes two discrete phases: fat loss and muscle gain.  The fat loss phase generates maximum fat loss without muscle loss.  In contrast, the muscle gain phase creates an anabolic rebound to build muscle.  Each phase coordinates training, nutrition and supplements to optimize the goals of that phase.

Topics in The Ultimate Diet 2.0

The Ultimate Diet 2.0 starts with a discussion of the physiological difficulties that face the extreme dieter.   This includes not only discussing who the book is actually for but some of the fundamental reasons that getting extremely lean is so difficult.  This includes an examination of calorie partitioning and the hormonal changes that occur while dieting.

This leads into a discussion of the basics of body fat and fat cell metabolism along with the processes involved in muscle growth.  The background information culminates with a look at different training systems and their pros and cons.  This leads into the diet itself.

The Ultimate Diet 2.0 is divided into two discrete phases: fat loss and muscle gain.    The fat loss phase is set up to generate maximum fat loss without muscle loss. This is followed by the muscle gain phase which creates an anabolic rebound to build muscle.  Each phase coordinates specific training, nutrition and dietary supplements to optimize the goal of that phase.

Each phase of the diet is laid out in detail in the book in terms of how the diet should be set up, what training should be done and what supplements should be considered (or avoided).  Finally, some UD2 variations are provided including basic information on how to adjust the cycle for endurance or strength sports.

Like The Stubborn Fat Solution, The Ultimate Diet 2.0,  is aimed at lean dieters trying to achieve extreme levels of leanness.  Dieters will not benefit from the approaches in The Stubborn Fat Solution until they are very lean.  Men should be at 10-12% bodyfat and women at 15-17% before using the information in this book.

The Ultimate Diet 2.0 Addendum

The Ultimate Diet 2.0 Addendum is included with your purchase and covers a number of important topics. The first is a 2-week break-in period meant to make transition into the diet easier.  Information for what to do between dieting blocks is also provided.

The addendum also addresses how to move to maintenance eating when the diet is over.  Finally, it offers expanded information on how to adapt the UD2 for endurance or strength/power sports.

Lean dieters have long struggled with losing “stubborn” bodyfat.  For men, this is typically the lower abdominal and low-back area.  For women, the hips and thighs are invariably the most difficult to lose.

Stubborn fat is stubborn for a number of inter-related physiological reasons such as hormone receptor number or blood flow.   Those and others combine to make losing stubborn fat difficult or (seemingly) impossible.

Over the years, numerous sources have offered approaches to deal with stubborn fat.   Most were based on simple (and wrong) physiology and they never did much.    The Stubborn Fat Solution is the first book to address the topic scientifically and provide solutions that actually work.

The factors that cause stubborn fat in the first place are all addressed in detail.  More importantly, the book provides specific solutions to the problem.  This includes dietary changes, four targeted exercise protocols and specific supplements to lose stubborn fat once and for all.

Like The Ultimate Diet 2.0, The Stubborn Fat Solution is aimed at lean dieters trying to achieve extreme levels of leanness.  Dieters will not benefit from the approaches in The Stubborn Fat Solution until they are very lean.  Men should be at 10-12% bodyfat and women at 15-17% before using the information in this book.

The Stubborn Fat Solution is also available as part of The Ultimate Leanness Program.

Real World Results

“As a female contest bodybuilder I am always struggling to get that last bit of fluff off the hips and thighs. SFP is the magic bullet to get it moving.

I have used Lyle’s protocol successfully for four bodybuilding shows and would never consider prepping for a contest without it.”

Pattie Farley – CSCS, USAW-CC, CPT
www.grassiron.com

“By using the protocols for stubborn fat loss outlined in this book, I was able for the first time ever to go into a competition with split hamstrings and striated glutes to win my pro card!”

Tommy Jeffers, IFPA Pro Bodybuilder, Mr. Natural Indiana

Professional Feedback

“This book is NOT for people who only want to get rid of a little flab around their waist, this is a book for individuals who are already lean but struggling to get that last bit of stubborn body fat off to reach the pinnacle of conditioning for a competition, photoshoot and let’s be honest here – pure vanity. True to its name, The Stubborn Fat Solution is the product of Lyle McDonald’s years and years of research into why stubborn fat cells are so stubborn, and how to once and for all get rid of it.

The book first delves into the physiology, where mechanisms on the micro-level is explained in simple layman’s terms, and then transitions into specific dieting, supplementation and training rules – providing you with four different protocols proportionally increasing in brutal intensity – AND effectiveness.

I have been fortunate enough to try out these methods on both myself and a selection of athletes and lifters as part of Lyle’s research for the book, and although you might be filled with an intense hate for the name Lyle McDonald when you shed blood, tears and sweat to make it through one the protocols of this madman, you will praise his name when you finally see that last bit of fat around your waist, hips and legs vanishing before your eyes.” Borge (aka Blade) – Norway – MyoRevolution

Of all the topics in sports nutrition, perhaps none raises more questions (or debate) than that over protein for athletes.

How much protein should I consume every day?  Is there a best dietary protein for athletes?  When should I consume protein during the day?  Or around my training sessions.  All of these questions and more come up constantly and there is endless confusion and controversy over the topic.

Those questions are all context dependent.   The type of sport, the goals of the athletes and the specifics of the situation all determine the answer.   There can’t be any single answer that is correct for all athletes, situations and goals.

Unfortunately, many who write about dietary protein tend to give exactly those types of single answers.  It doesn’t matter if it’s a sprinter, bodybuilder, powerlifter or distance runner….everyone is given the same recommendations.

With The Protein Book: A Complete Guide for Coaches and Athletes, I set out to take a comprehensive look at the issue.  To examine all of the research on the topic so that I could provide science and evidence based answers to those questions.

Topics Discussed in The Protein Book

The first half of the book addresses basic protein metabolism and physiology.  I provide some basic definitions and background first.  Then I look at topics of protein digestion, absorption and metabolism.  Researchers have debated protein requirements for athletes for decades and I address both sides of the debate.  The final general physiology chapters address protein quality and amino acid requirements.

From there I discuss the long-debated topic of protein requirements, protein quality and individual amino acid requirements.   This is followed by a look at meal frequency and nutrient timing around workouts.  Protein controversies are addressed before I examine whole food proteins, protein powders and protein based supplements.

Finally I show athletes how to put all of this information together for specific athletic situations and goals.    With over 200 pages of information and 500+ scientific references, the book leaves no question about dietary protein for athletes unanswered.

Feedback on The Protein Book

The Protein Book not only covers everything you can possibly imagine regarding protein, but it has easily the best nutrient timing information I’ve ever come across – it alone is worth the price of the book. One thing that separates this book from others is that it takes the research data on each topic, and synthesizes it into realistic concrete applications that can be put to work immediately. Although it’s only recently released, this book is already one of the most used references in my library.

Alan Aragon – Author of Girth Control: The Science of Fat Loss and Muscle Gain

Don’t let the name fool you, The Protein Book is not only the most comprehensive resource on what protein is, how much and what type is optimal, while dispelling the most common myths – it also goes into sound dietary habits for losing weight safely or gaining lean muscular weight without excessive fat gain.

There is no other book on the market which will give you the answers you want to every possible question about protein, in simple-to-understand language and with an extensive list of the most recent and relevant studies pertaining to human nutrition. This book should be your chosen reference, and there is a good reason I keep it right on top of the stack of books next to my computer, when writing nutrition articles and setting up diets for advanced lifters and athletes in various sports.

Borge (aka Blade) – Norway
MyoRevolution

My original Stubborn Fat Solution dealt with the topic of the same name.   In it I discussed myriad topics.  This includes overall fat cell metabolism and physiology along with the factors that make stubborn fat stubborn.  Finally, the book provided specific dietary, training and supplement protocols to help lose stubborn fat.

In one section of that book, I briefly mentioned a hormone called Atrial Natriuretic Peptide (ANP).      ANP is a hormone released from the heart that is primarily involved in blood pressure regulation. So why the interest here?   Because in the year 2000, researchers found that ANP was involved in mobilizing fat from fat cells.

But that wasn’t all to the story. For decades, the only hormones researchers though acutely impacted on this process were insulin and the catecholamines (adrenaline and noradrenaline).  ANP represented an entirely novel hormone in this regard.  More importantly, it worked through a completely different mechanism than the other hormones.

ANP represented an entirely NEW fat burning pathway.

And the way that ANP worked gave it great potential for addressing the issue of stubborn fat.  So why didn’t I discuss it more in the original book?

Well, at the time I couldn’t find any meaningful way to manipulate ANP levels.  The few ways that had been found were either impractical or completely non-physiological.  I mentioned it in The Stubborn Fat Solution for completeness.  Basically I said “This is interesting but we can’t do anything with it yet.”

Several months later, I would actually find a way to manipulate ANP but I never wrote it up.  I would end up putting the project on hold for years.

In 2015, while working on a different book, I came across research showing that ANP had even more potential dieting benefits than I had first thought.     In addition to stimulating fat mobilization, ANP could also increase levels of beige/brown fat.

It also helped to control appetite.  All of these effects could clearly be beneficial while dieting.   It was actually good that I had waited so long to write about it since there was far more information on ANP than I had been aware of previously.

Rather than revising the original Stubborn Fat Solution I decided to simply do a patch to it like they do with computer software.   Hence The Stubborn Fat Solution Patch 1.1 was born.

Topics in The Stubborn Fat Solution Patch

The SFS Patch 1.1 begins with a quick review of fat cell physiology.  This isn’t nearly as comprehensive as in the original Stubborn Fat Solution but provides more than enough background for the remaining chapters.  The next 3 chapters examine the effects of ANP in the body.  This includes it’s effects on mobilizing fat (lipolysis), brown/beige fat (BAT) along with appetite and hunger.

The remainder of the book deals with how to manipulate ANP on a diet.  This primarily revolves around the use of a (legal) drug.  I mention this because dieters who are not interested in going down the drug route may find the book disappointing as they cannot apply the information.    Mind you, some may wish to read it solely for informational purposes.

In addition to the use of a base drug to manipulate, I describe other compounds that can be added to increase its effects.  A number of different stacks are described ranging from mild to wild. Some might even consider me reckless for discussing them at all.  While the main thrust of the book is the drug/these stacks, some general nutrition and training information is presented to obtain optimal results.

For those who want to delve further into the topic, I have provided selected references.

There is an old joke about how people who get interested in certain topics are usually trying to fix themselves.  In the case of Optimal Nutrition for Injury Recovery that was certainly the case.

In 2017 I sustained a catastrophic injury including a broken fibula and two torn ligaments. I was inline skating, someone bumped me from behind, my skate stuck to the floor and that was that.

I would require surgery with a plate and two pins put in my leg to keep it together while everything healed.  This would be followed by months of being on crutches while I recovered.

Since I was determined to make sure everything healed as well as it could, I started to research the topic of optimal nutrition for injury recovery.  To my surprise, there was nothing that had been written recently.  The most recent book I could find was written nearly two decades ago and was assuredly out of date.

So I’d get into the original research, examining all of the topics relevant to post-injury healing.   That led to the publication of this booklet.

The reality of being active is that injuries occur.  This can range from the minor such as muscle pulls or ligament sprains to the catastrophic such as bone breaks or ligament tears.  At best these injuries cause a short loss of training time.  At worst they can end careers.

Following an injury the body goes through a number of specific phases which, ideally, lead to a full recovery.  There are a tremendous number of factors which go into the recovery processes some of which we cannot control.   However, one we can control is optimal nutrition.

Topics in Optimal Nutrition for Injury Recovery

The book starts by looking at the different major tissues in the body (muscle, bone, tendon and ligament) and the types of injuries that can occur.  It then looks at the different stages of injury recovery.

Next I address the concept of PRICES (Protection, Rest, Ice, Compression, Elevation, Support) along with the controversies that surround it.  The topic of anti-inflammatories is addressed in detail as well.   This leads into a discussion of the idea that inflammation should be modulated rather than eliminated.

The issue of calorie intake is critical to the topic of injury recovery.  Too few calories can impair the recovery process while too many can cause negative effects on body composition.  Calculating energy requirements after an injury is more complex than under normal circumstances and I detail how it can be done.

The next chapters examine the optimal intake of the macronutrients, protein, carbohydrates and fats for recovery.  I also examine various supplements that may be generally useful or help to support specific types of injury recovery.

While not a major topic of any of my books for the most part, I do address the potential role of various drugs and compounds for improving injury recovery.

The book finishes with two case studies of different injuries, one of which was my own.  I provide selected references for those who wish to delve a bit deeper.

Please note that this book only examines the types of injuries that occur to bone, muscle, ligament and tendons.   Post-surgery recovery is at least similar and many of the topics discussed will apply there.  However, the book does not cover head injuries or concussions.

Bromocriptine is a dopamine agonist drug that has been in use for over 30 years.  Due to it’s chemical structure it acts like the neurotransmitter dopamine in the brain.  For this reason, it has been used medically for many conditions.  Probably the most well known is Parkinson’s disease but there are others.  Acromegaly (the disease Andre “The Giant” had) and elevated prolactin are two.  You are probably wondering what role it has in body composition.

As I’ve discussed in both my book and on my website, the body regulates body weight, body fat and appetite.  This occurs through a number of hormones with leptin and insulin being two of main ones.  As it turns out, these hormones exert at least some of their effect through dopamine levels in the brain.

When people diet and those hormones change, dopamine levels in the brain decrease, causing a host of effects.  This includes metabolic slowdown and increased hunger.  As well, tasty foods taste better.  Dieter’s attention to tasty foods is even increased.  When you’re dieting, you notice those foods more.

All of this is a concerted attempt by the body to limit further fat loss and/or cause fat regain.  And this is where the drug bromocriptine comes in.  By sending a dopamine like signal in the brain, bromocriptine can offset the normal adaptations that would occur.

Topics in the Book

The book begins with an overview of the bodyweight regulation system, including the role of leptin and insulin.  This leads into a discussion of the concept of leptin resistance and the role dopamine plays in all of these pathways.

The rest of the book addresses how bromocriptine (or other dopamine agonists) can be used along with the potential risks or side effects.  The book includes a look at the FDA hearings on the use of bromocriptine for diabetes treatment.  The book is fully referenced for those who wish to dig deeper.