Creating a healthier, happier you.



Get ready to join me on a 30-day journey to a stronger, healthier core and a more confident you! Save this post to come back to over the next 30 days. We'll dive into exercises to build a rock-solid core, the power of good nutrition, and celebrate progress over perfection. 

Hi, my name is Bree Cox, and I’m a certified personal trainer. I’ve helped thousands of women transform their bodies from the inside out with simple habit coaching and mindset shifts.

Are you pumped to transform your tummy and boost your confidence in just one month? Let's dive in and make it happen!


To get that flat tummy look, it's essential to build a strong core. These exercises will target your lower abs, upper abs, and transverse abdominal muscles, also known as your "corset" muscles. Incorporate these exercises into your daily routine to see amazing results:

  1. Weighted Ab Pull: This exercise targets your lower abs and helps to tone and tighten your stomach.
  2. Weighted Flutter Kicks: Engage your upper abs with this challenging exercise that also works your hip flexors.
  3. Plank Pull Through: Strengthen your transverse abdominal muscles with this exercise that also improves stability.
  4. Single Leg Weighted V Ups: This exercise targets your lower abs and helps to sculpt your stomach.
  5. Butterfly Sit Ups: Engage your upper abs and obliques with this effective exercise.
  6. Weighted V Crunch: Tone your entire core with this exercise that targets both your upper and lower abs.
  7. Cat Cow: Improve flexibility and strengthen your core with this yoga-inspired exercise.

Remember to perform each exercise for 30 seconds, repeating the circuit 4 times. Push yourself and feel the burn!


While exercise is crucial for a toned stomach, nutrition plays a huge role in achieving your goals. Here are some tips to help you beat the bloat and make the most of your 30 Day Flat Tummy Challenge:

  1. Eat a Balanced Diet: 

Focus on consuming a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats.

  1. Portion Control: 

Be mindful of your portion sizes to avoid overeating. I teach my clients how to portion food with a simple macro count. Most people need to eat more protein, which will actually leave you feeling full longer. Get a customized macro count HERE!

  1. Hydration is Key: 

Drink plenty of water throughout the day to stay hydrated and support digestion. Staying hydrated boosts your metabolism because your body needs water to burn fat.

  1. Incorporate Fiber: 

Include fiber-rich foods like whole grains, legumes, and vegetables to promote healthy digestion. So many people in the health and fitness world rely on powders and proteins, but I’ll always tell my clients that you need actual vegetables in your diet to help you break down your food and absorb all of those nutrients.

  1. Take a Probiotic and Digestive Enzyme

By supporting the breakdown and absorption of nutrients, digestive enzymes reduce bloating, help you absorb more nutrients from your food, and improve overall digestion. Probiotics, on the other hand, contribute to a healthy gut flora, which can help alleviate digestive issues and reduce belly fat.

When I started learning about ingredients and becoming more careful about what I put into my body, I struggled to find supplements that were organic and contained clean ingredients, so I created my own. They’ve helped so many women get their gut health in check! Check out BodyByBree supplements HERE!

  1. Plan Ahead: 

When you’re hungry, your brain goes into fight or flight, and this is the easiest time to make choices that won’t serve your body and health. Try meal prepping, so that you’ll avoid going for unhealthy foods that will give you a quick burst of energy, but leave you feeling depleted. Check out this post with my best meal prep tips HERE!

Remember, abs are made in the kitchen, so make sure to fuel your body with nutritious foods to support your fitness journey.


Mindset is the number one thing that I see making a difference in women who achieve their goals and those who don’t. It's important to focus on progress rather than perfection. Don’t forget to celebrate both the big and the little wins along the way to keep yourself motivated! 

Here are some tips to help you stay motivated and embrace your journey:

  1. Set Realistic Goals: 

Instead of aiming for a perfect six-pack in 30 days, focus on reducing belly bloat and improving your overall strength and toning your stomach. You’ll notice that some of these exercises will start to feel easier, and that’s when you can progress with more weight or a more challenging exercises. You’ll be amazed at the strength you gain in just a short amount of time.

  1. Track Your Progress: 

Take measurements, photos, or keep a journal to monitor your progress and celebrate small victories along the way. Remember that the scale is not a good indictor of progress because muscle weighs more than fat, so photos and measurements will give you a better idea of how things are progressing.

  1. Find an Accountability Partner: 

Share your goals with a friend or join a supportive community to stay motivated and accountable. It always helps to have a cheerleader and somebody to hold you accountable to this. My team and I would love to cheer you on inside one of our fitness programs. Check them out HERE!

  1. Listen to Your Body: 

Rest when needed and modify exercises if necessary. It's important to prioritize your rest, balance your hormones, and take care of your overall well-being.

  1. Celebrate Non-Scale Victories: 

Remember that progress is not just about the number on the scale. Celebrate increased energy levels, improved mood, lifting heavier weight and enhanced confidence.

Congrats on taking the first step towards a flatter tummy! By building your core, fueling your body with nutritious foods, and embracing progress over perfection, you're on your way to achieving your goals. Remember, this challenge is about more than just physical transformation – it's about feeling confident and empowered in your own skin. Stay committed, stay positive, and watch as your stomach becomes toned and flat in just 30 days!

XOXO, Bree

I'm a mom of 4 and have been a certified personal trainer with specialties in pre- and postnatal fitness for 13 years. I'm also a certified nutrition specialist and certified meditation and mindfulness coach.

I am passionate about helping women change their lifestyles to be the healthiest, happiest versions of themselves and I've seen it happen for thousands of women.

I'm glad you're here!


Community. We are a team and community of women committed to the creating the best in each other and ourselves. We lift, encourage, invite, and educate.

Movement. We know that moving your body makes your feel good and function better! Let use help you gain confidence and strength in your body.

Nutrition. Health starts from the inside out. We believe that balance and sustainability are best practices for achieving success in a healthy relationship with food.

Mindset. In focusing on your holistic health, we know the powerful effect mindset has your health and wellness. Learn techniques and practices to that ground you in habits for overall well-being.



Trying to get those abs?

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Try Bree's FREE Gut Health Guide to fuel your body with what it needs! Help you fitness journey go smoother by understanding what your gut needs to be healthy!


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