Amanda Brooks
Amanda Brooks in her kitchen with a Greek yogurt bowl
For women who've tried every diet

I lost weight on every diet. I just never kept it.

Then, at 40, I lost 31 pounds in four months, at home, without a gym, and kept it off. Small, Boring, Every Day is everything that worked, written as a complete guide you can follow, starting from your numbers.

  • No banned foods, no 1,200-calorie misery
  • Home workouts only, no gym
  • A plan for keeping it off, not just losing it
GET THE BOOK · $37
Instant PDF download · 30-day money-back guarantee
Day 1 → week 17

Same closet door. 31 pounds lighter.

Amanda's Day 1 photos: front, side and back by the bedroom closet doorDay 1: 172 lb
Amanda's after mirror selfie in the same bedroomWeek 17: 141 lb
−31 lb
in 4 months
−6 in
off my waist
14 → 8
jeans size
0
pizza Fridays missed
What's inside

171 pages. Everything, step by step.

Read it on your phone, tablet or computer, or print the checklists and trackers.

Small, Boring, Every Day book cover
Part 1

My story, in full

The yo-yo years, the photo, the stall in month three, and how I kept it off.

Part 2

Your numbers

A 5-minute worksheet for your calories, protein and step goal. No math.

Part 3

The 7 habits

Protein first, the after-dinner walk, strength at home, sleep and more.

Part 4

The 16-week plan

One page a week with your daily checklist. Habits added one at a time.

Part 5

The meal system

45 high-protein recipes, 4 weeks of meals, grocery lists and swaps.

Part 6

Home workouts

Living room only, in 3 levels, with swaps for knees, back and wrists.

Part 7

When it stops working

The stall, the overnight +3 lb, the missed week: what to check, in order.

Part 8

Keeping it off

Stepping off the diet without regaining, and the guardrail-weight rule.

Free bonus

The tracker that does the math for you

  • Works out your calorie range and protein target
  • Daily log for your weight, steps and five habit ticks
  • Calculates your Sunday average
  • Tells you what to do when the scale stalls
  • Works in Google Sheets, Excel and Numbers
WeekAverageChangeThis Sunday
1197.0−3.0Keep going.
2195.0−2.0Keep going.
3193.6−1.4It's working.
4193.60.0One flat week is normal.
Example data.
Amanda on her evening walk
Who I am

I'm Amanda. I'm not a trainer. I'm the woman who finally kept it off.

For ten years I did every diet there was. Keto, a juice cleanse, a 1,200-calorie app, a gym membership I used four times. Every one of them worked. None of them lasted, and I ended up at 172 pounds, the heaviest I'd ever been.

Then I saw a photo of myself at a Fourth of July barbecue and didn't recognize myself. That night I stopped asking "what's the fastest way to lose this?" and asked "what could I keep doing for the rest of my life?"

The answer was a handful of small, boring things, done every day. A real breakfast. A walk after dinner. Three short workouts in my living room. My phone out of the bedroom. Pizza on Friday.

— Amanda
Sound familiar?

Every diet worked. None of them lasted.

I was never bad at losing weight. I was great at it. Ten years, four big diets, and every one ended the same way.

At 36

Keto

Dreamed about toast. Broke at six weeks.

158 → 147 → 162
At 37

Juice cleanse

Six bottles a day, a headache for five.

−6 in a week, +9 in two
At 38

1,200-calorie app

Starving all day, crackers in the pantry at 9 p.m.

167 → 154 → 169
At 39

Gym membership

Twelve-month contract, signed in January.

Went four times

This book is the opposite of all four: nothing extreme, nothing you can't keep.

Why a book, if the videos are free?

The videos show you what I did. The book does it with you.

My YouTube videos Free

  • Why each habit works
  • My numbers, my story
  • One topic per video
  • You work out the plan yourself

Small, Boring, Every Day The book

  • Your calories, protein and step goal in 5 minutes
  • A daily checklist for all 112 days, habits added one at a time
  • 4 weeks of meals, grocery lists and a 60-minute Sunday prep
  • A home workout program in 3 levels
  • What to do when the scale stalls, jumps or you fall off
  • How to stop "dieting" without the weight coming back
Start this week

Your Day 1 can be tonight.

Small, Boring, Every Day book cover

Everything you get

  • The complete guide (PDF)171 pages
  • Your numbers worksheet and lookup tablesPart 2
  • 16-week plan with daily checklistsPart 4
  • 45 recipes, 4 weeks of meals, grocery listsPart 5
  • Home workout program in 3 levelsPart 6
  • Bonus: the tracker spreadsheetFree
$37$47
Launch price ends December 1, then it goes up to $47.
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GET THE BOOK · $37
One payment, yours to keep. Secure checkout through Gumroad.
30-day money-back guarantee. Read it and try the first few weeks. If it isn't right for you, reply to your Gumroad receipt email within 30 days and you'll get a full refund. No questions asked.
Questions

Good questions

I've tried everything. Why would this be different?

Because it isn't a diet. Nothing is banned, you're never at 1,200 calories, and every habit is something you can still be doing next year. The whole book is built around keeping the weight off, not just losing it, with a full part on what to do when you stall or slip.

Do I need a gym or equipment?

No gym, ever. The workouts are for your living room. Level 1 needs no equipment at all; later levels use a pair of adjustable dumbbells, and the book tells you when it's worth buying them.

I have more than 31 lb to lose. Is this for me?

Yes. Part 2 sets your calories, protein and step goal from your own weight, with tables from 140 to 260 lb. The habits are the same; the numbers are yours.

How much time does it take?

About 30 minutes for the evening walk, three workouts a week of 20–30 minutes, and one hour on Sunday for meal prep.

Will I have to count calories forever?

No. You count for 30 days as an experiment, to learn what your days really look like. Then you stop and keep what you learned.

What if it's not for me?

You're covered by a 30-day money-back guarantee. Reply to your Gumroad receipt email within 30 days of buying and you'll get a full refund, no questions asked.

What do I get, and how?

A PDF you can read on any phone, tablet or computer, plus the tracker spreadsheet. The download link is emailed to you right after checkout.

I have a medical condition or take medication.

Talk to your doctor before changing how you eat or exercise. This book is general information about everyday habits, not medical advice.

Small, boring, every day.

Sixteen weeks from now, you'll wish you'd started today.

GET THE BOOK · $37 Instant PDF download · 30-day money-back guarantee
$37$47
Get the book