faster way to fat loss

My Results After One Year of FASTer Way to Fat Loss®

Has it really been a year of FASTer Way?

My parents always said that time flies, and I really notice that more in my 50s! It has actually been a little over a year since I started making the FWTFL program a part of my life AND I became a certified FASTer Way to Fat Loss® coach.

My fat loss and weight loss results

Fat loss and weight loss are different things. In the FWTFL program, we do a lot of heavier resistance training and eat enough carbohydrates to support the work it takes to build muscle, combining this strategically with low carb cardio days and plenty of rest. Because muscle is denser and weighs more than fat, you can lose fat and actually weigh more.

Now, I needed to lose both weight and extra fat, and have not only lost both, but maintained it! I lost 45 pounds that I have maintained pretty effortlessly, and gained obvious muscle (my body shape is completely different and I am down many inches - 3 sizes worth).

AFTER

AFTER

BEFORE

BEFORE

My cholesterol and thyroid results

I take prevastatin for high cholesterol and levothyroxin for my underactive thyroid. About six months ago I was able to cut the prevastatin down to 3x per week, and my TSH levels improved even more, on top of the low dose of thyroid hormone replacement. My energy is better (I did have to make some adjustments to my fasting schedule to account for adrenal fatigue, but more on that in another post), and I am stronger than ever! I look great, but most importantly, I feel great!

Intuitive eating

After a year of tracking my nutrition and calories per FASTer Way to Fat Loss guidelines in My Fitness Pal (MFP), I am now able to eat intuitively and know what my body needs and when. Some days I eat in an 8 hour window, while others I expand to a 12 hour window, depending on how I feel.

I know now what a day of low carbohydrates looks like and what to eat, as well as a full carb day. Every once in a while I input a day into MFP to check myself, and I am always on point.

What I eat on FWTFL

I eat everything. Seriously, I eat everything. On low carb days I treat myself to higher fat foods - ribs, brisket, salmon, organic aged cheese (I tolerate dairy), lots of vegetables, full fat salad dressings and yogurts, berries for when I need a little sweetness. On regular and rest days I add carbs - rices, pastas, quinoa, and sometimes even good bread. And on leg day I treat myself.

Lately hubby has been baking, so I have had everything from orange iced shortbread cookies to flourless chocolate torte and lemon poppy iced bundt cake! But sometimes my treat is Blue Ribbon fried chicken with sweet potato fries. Seriously, what I don’t eat is junky processed food. Everything else is fair game!

LUNCH ON REGULAR DAY

LUNCH ON REGULAR DAY

LEG DAY TREAT - SHORTBREAD COOKIES

LEG DAY TREAT - SHORTBREAD COOKIES

How much do I exercise on FASTer Way to Fat Loss®?

Not too much, actually! I do heavy strength training (including Pilates for full body powerhouse work) for a total of 30-45 minutes, 3x per week and higher intensity cardio for about 30-45 minutes (including sprints + lower intensity fat burning ending), 2x per week. The other 2 days I either rest but for dog walks or do some gentle pilates or yoga.

Nothing crazy. Not an hour of high intensity exercise every day, like some programs require.

Would you like to lose fat and improve your health?

Women and men of all ages have had success with FASTer Way to Fat Loss®. The combination of enough whole foods in the correct proportions, intermittent fasting with carb cycling, exercise, and enough rest, is powerful and life changing. It worked, and continues to work, for me!

My clients ALL feel satisfied and full at the end of the day, because they are giving their bodies exactly what they need. No deprivation, no depression over what you can’t eat - because in your week you can eat all the foods you love. In fact, I usually have to encourage my clients to eat more, since so many of us have eaten way too little for way too long.

My next round of FASTer Way starts prep week on October 29th, and I would love to see you there. Let’s get stronger and healthier together!

Are You Ready For Summer?

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We are beyond excited about our NEW opportunity for FASTer Way To Fat Loss coaches because we’ve made it even easier to do what you love, change lives, and make an incredible income!

If you’ve been on the fence about trying FASTer Way To Fat Loss and becoming a certified FASTer Way coach, then now is the time to act! We’ll explain everything at our LIVE Special Recruitment Event on April 23rd, but here’s what we can tell you right now.

We have a brand new backend system to make the registration process completely seamless for you. We will take on the liability and insurance so you have one less thing to worry about. We will provide you with all the branding assets and marketing materials you need. We’re handing you a business in a box!

But we aren’t just simplifying the process and making it even easier... we’re structuring the FASTer Way so you can earn even more money!

Here’s how it works! You will earn 75% commission on all of your sales (with an average of $200 per sale going directly to YOU). This is the HIGHEST in the industry (by far!). But it gets even better. For each coach that you bring into the FASTer Way family, you will earn a $1,000 referral bonus PLUS once you have 5 coaches on your team, you’ll earn 10% on all of THEIR sales! Are you already running numbers in your head? That’s right. HUGE potential! Not only that, if you apply during our special LIVE event, you’ll receive $1,000 off your Tier 2 coaching package!

Don’t wait! Space for this LIVE event is limited, so register now and experience the life-changing benefits of FASTer Way, before we fill up! 

You will start Prep Week on Monday 4/23, AND will be eligible to join the LIVE coach recruitment event! Click here for more information about being a FASTer Way To Fat Loss Coach.

Announcing The FASTer Way To Fat Loss Coach Certification

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Have you been through the FASTer Way and loved it?*** Well, now it’s our turn to share a little more love with YOU. If you’re committed to the FASTER Way, can’t get enough of the lifestyle, and toyed with the idea of becoming a certified coach, NOW is the time! We are excited to announce our Special Recruitment Event on April 23rd where we will be offering $1,000 off your coaching package and the chance to earn a life-changing income!

What do I mean by life-changing income? Not only will you earn an incredible commission (the HIGHEST in the industry BY FAR at 75%!), but once you have a team of at least 5 coaches under you, you’ll also start earning 10% commission on all of THEIR sales, not to mention a $1,000 referral bonus for each coach on your team! You have the potential to pull in a 6-figure income FAST!

Sound too good to be true? Well, we are 100% serious because we are passionate about helping women succeed in business. Especially when that business has the power to change so many lives through the best fitness program on the market! That’s why we give you a “Business in a Box” when you become a coach. We give you all the training, branding assets, marketing materials, and online backend office--PLUS we take on the insurance and liability. It’s everything you need to run a hugely successful online business.

Space for this LIVE event is limited, so download your free guide - How To Scale Your Fitness Business The FASTer Way! - and register for this amazing opportunity!

***If you haven't been though the FASTer Way To Fat Loss Program, I have a round starting Prep Week on Monday April 9! Sign up for FASTer Way and you will be all set.

5 Ways To Cut The Fat Without Sacrificing Flavor

We are all trying to eat better and live a healthier life, and we’re all looking for a way to do it that’s easy to fit into a busy lifestyle.  One of the most popular ways to eat healthier is to cut down on fat in your diet. This is great if you’re eating too much fat, but you still need to do it the right way to see the results you want.

The low-fat craze actually caused a lot more problems than it solved because manufacturers used sugar to improve the flavor of the low-fat foods they produced.  Sugar is the LAST thing you want to consume more of when you’re trying to eat a healthy diet!

Fat is an important part of your daily macros (carbs, fat & protein), but that isn’t permission to eat as much fat as you want.  Most people need to make sure about 30% of their diet is made up of fat.

But Fat = Flavor and I like to eat good food!

The good news is, you can still eat delicious food, even if you’re trimming the fat to hit your 30% macro goal.  I recently had a fantastic chat over Facebook Live with professional chef Aelie Swift where she shared some of her best tips for lowering fat without lowering flavor.

5 Ways to Cut the Fat Without Sacrificing Flavor

1. Watch Your Red Meat

Red meat can quickly put you over your 30% goal for the day, but you can eat less without sacrificing your favorite foods!  If you cycle your carbs, (like I teach in the FASTer Way To Fat Loss), then save your red meat for low carb day when you’ll naturally consume more fat instead of carbs.

A great option for a lower fat (but still delicious!) burger is to cut in some ground chicken or turkey when you are preparing your patties.  Use about half ground beef to half ground chicken or turkey and you’ll have a flavorful burger that helps you hit your macros.  This is a lower fat option than 93% lean ground beef.

2. Cook Protein Over High Heat or with Low Heat

If you don’t have a sous vide option at home, a great way to increase flavor without using much fat is to cook it over high heat.  For example, if you cook a chicken breast in a 350℉ oven for 20 minutes, it will be cooked but bland. If you take that same chicken breast and sear it on the stovetop, then put it in the oven at a high heat to finish, you’ll have beautiful caramelization and incredible flavor with minimal fat.

Sous Vide (French for “under vacuum”) is a cooking method that produces tender, flavorful meat by placing it in a vacuum-sealed bag and cooking in a low-temperature water bath.  No fat is required and the results are moist and delicious. You can cook steak, chicken, salmon, or even poach eggs this way. Sous Vide is used by virtually all high-end restaurants because of the superior results, and recently, home options like the Anova Sous Vide Precision Cooker have become available.

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Roast Vegetables to Caramelize the Sugars

Roasting veggies caramelizes the natural sugars and develops a lot of delicious, fat-free flavor.  You can omit the oil (or cut it down drastically) when you roast instead of steam your veggies. As with chicken breast or steak, using high heat to develop a beautiful, caramelized crust is the key to more flavor with less fat.

As a general rule of thumb, roast veggies at 400℉ until they’re nicely browned (the timing will vary based on the size of the vegetables).  

Use Aromatics

Infuse flavor into your food using aromatics like garlic, onions and herbs.  They provide incredible flavor that you can’t get any other way, not even with fat.  Use fresh herbs to finish your food, and dried herbs for a longer cooking time. If you’re using the sous vide method, add your aromatics to the bag with your meat.  You’ll enjoy restaurant-quality meals at home for a fraction of the cost.

Add Citrus and Salt

If your dish seems bland or lacking, add some citrus to lift up the flavor.  Lemon is delicious with chicken.  Orange is a great compliment to salmon.  Sometimes acid is all a dish needs for the pop of flavor you want!

Don’t be afraid of salt!  If your dish is flat, it might just need a little seasoning to bring out the flavor.  You don’t need a lot of salt to make it delicious, just be sure to season to taste for best results.

You can enjoy delicious, restaurant-quality meals at home with less fat and more flavor—all while sticking to your macros and living the FASTer Way lifestyle.  

Hungry For More?

If you want to cook more from home but need some help figuring it out, you can check out Aelie’s 4 week meal plan for delicious lunch and dinner options.  

Wondering about the FASTer Way so you can easily live a healthier lifestyle?  Join me for the next round. We start soon, so don’t wait to register! It’s the best program on the market and it’s transformed the health of thousands of women.  Join the ranks, we’re saving you a spot!

How To Eat Carbs and Still Lose Weight

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Carbs DO NOT make us fat or cause weight gain.

I know this goes against a lot of trendy information circulating in the fitness world, but there’s a lot of science to back this up!

Our bodies run on sugar and carbs, so when you consume a very low carb diet (also known as a ketogenic diet), it puts a lot of stress on your liver and kidneys to process all the protein and fat you’re consuming.  Our organs are meant to process primarily carbs, so a typical diet should consist of 50% carbs every day.

This is not a free pass to eat donuts all the time!

The quality of carbs you eat definitely matters.  Let’s take it back to school here for a minute.  There are two kinds of carbs, simple and complex.  All carbohydrates are made up of sugar molecules, but the difference between simple and complex carbs is the number of molecules that join to form a carbohydrate.

Simple carbs are made of just a few molecules while complex carbs consist of hundreds or even thousands of sugar molecules.  This makes simple carbs quick and easy to digest.  Quicker digestion means you’ll get hungry faster, which means you’ll have to eat more frequently to feel full.  Complex carbs are harder to digest, so you’ll feel full longer and they’ll give you sustainable energy.

Why Complex Carbs

Complex carbohydrates are high in fiber and nutrients, which is an important reason to include them in your diet.  When you cut them from your diet, the lack of fiber can cause digestive problems, making it very difficult to go to the bathroom.  Not only that, excluding them from your diet also means you’re missing out on important vitamins, minerals and antioxidants that your body needs.  

If you eat a very low carb diet, your liver and kidneys will be under stress, and this results in YOU being under stress.  You’ll feel tired, bloated, constipated and hungry.  

Complex Carbs to Eat

  • Green leafy veggies
  • Cruciferous veggies
  • Potatoes (sweet and white—eat the skins, too!)
  • Low glycemic fruits, like berries

Even though a ketogenic diet isn’t good for your body long term, cycling your carbs is an effective way to get the benefits of a low-carb diet without eliminating carbs.

Why Carb Cycling

Carb cycling is an intentional variation of carb intake throughout the week.  I recommend 2 low carb days every week, paired with high intensity cardio.  This helps you burn through any leftover glycogen (sugars) in the muscles so your body can burn fat.  This is exceptionally effective for fat loss, which also makes it exceptionally effective for weight loss.

This is one of the components I teach my clients in the FASTer Way To Fat Loss, and they’ve seen incredible results!  The best part is, I teach you how to incorporate it into your lifestyle so you can still enjoy desserts and even alcohol.

How To Carb Cycle

If you’d like to learn more about carb cycling and how to pair it with intermittent fasting, tracking your macronutrients, and performing highly effective exercise, then check out the FASTer Way To Fat Loss.  It’s truly the most effective program on the market!  You’ll spend 6 weeks with me online learning and implementing these strategies and you’ll see the best, most sustainable results you’ve ever had.  

Losing body fat isn’t difficult as long as you know the correct strategies to implement and follow the science behind them.  Carbs are an important part of your diet and critical to living your healthiest life.

My next round of FASTer Way To Fat Loss starts prep week on Monday, March 26. I would love to see you there!

My Top 3 Functional Exercises (that will help you look and feel great)

What is a functional exercise, anyway?

I consider a functional exercise to be one that works with a movement pattern that we use all the time, helps correct imbalances in that movement pattern, and builds strength. Other people may define that differently, but this is my definition. If it doesn't work with a common movement pattern, doesn't help correct imbalances, and doesn't build strength, it ain't functional.

And what is a common movement pattern?

A common movement pattern is one that we do as part of our basic daily lives. The big ones for me are:

  1. Sitting down and standing up. - We use this one often - getting out of bed, up from a seat, down and up from the toilet.
  2. Kneeling down and standing up, climbing up and down. - Also used often - kneeling down and standing up, climbing up and down stairs or ladders, getting in and out of SUVs.
  3. Pushing things away, or using upper body to help with 1 and 2. - Your upper body can help stop you from falling by pushing you away from the ground, help push things away from you, and help lift things.

My top 3 functional exercises

1. Squats

Squats are the workhorses of the workout world, They help us stand up from sitting, deep sustained squats help build collagen in the hip joints, they help tone our butts, calves, and thighs, and they work core stability. 

If your knees bother you, I recommend doing squats as sitting and standing, literally, with a chair behind you. Sit down and stand up, and repeat it several times. 

There are many versions of squats - front squats, plie squats, jump squats, pistol squats, Bulgarian split squats (which is also, arguably, a lunge)....

In Pilates we have footwork, standing footwork, the standing 2x4 work, sitting down and standing up from the mat, the russian squats (with pistol squat variation) on the reformer and with arm springs, the centering exercise on the ped-o-pul, seated leg pumping on the chairs, and the wall sit.

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2. Lunges

Kneeling down and standing up, climbing up and down stairs, climbing up and down ladders, and even getting in and out of an SUV involve lunging. I would start with walking lunges, then back lunges, side lunges, and then more complex moves like the curtsy lunge. A step up and down is another version of lunging. And lunges strengthen your core and tone your thighs, calves, and butts. 

In Pilates we have many lunges! Standing arm weight lunge series and arm spring lunge series, the splits on the reformer (especially Russian splits), going up front and side plus mountain climber on the chairs.

3. Push Ups

Since push ups involve plank (front support) with a controlled pushing and scapular stability and mobility, they are perfect for building core and upper body strength in a way needed to help us break a fall or push away from someone or something. Combined with the first two, we have the ability to push ourselves up from the ground to one knee and actually stand up. 

Push ups are also very amenable to modifications and variations. You can make them easier by separating your feet, bending knees, elevating your upper body, or shortening your range of motion. You can also easily make push ups harder by bringing feet together, straightening legs, elevating feet, or increasing range of motion. You can also alter hand/elbow positions to target triceps or chest more.

In Pilates we have Push ups on everything. Mat push ups, reformer push ups, and chair push ups, just to name a few.

I did a Facebook Live video about this topic yesterday. You can watch that here.

FASTer Way To Fat Loss features functional exercises 

If you are looking for a fat loss program that works through whole foods, functional exercise, and cutting edge nutrition and workout strategies, FASTer Way To Fat Loss is for you. This is, hands down, the best program on the market for a healthier you.

And if you are reading this on 2/25, it is the final call for my group that starts Week 1 tomorrow - Register Now. 

If you are reading this after 2/25, registration is open for the group starting 3/19.

Register for FASTer Way To Fat Loss here.

In and Up Diastasis Repair also features functional exercises

Moms need to sit and stand, kneel and stand, and climb around with their little ones. They also need to stabilize their spines and torsos to lift heavy children and play around.

For Moms with Diastasis Recti, all of these movements can be hard. My In and Up Diastasis Repair Program features functional exercises presented in a gradual way that will help heal your diastasis without surgery.

Register now for the In and Up group that starts tomorrow, 2/26!

Last Call for May 22 FASTer Way To Fat Loss

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Hello There!

I have been posting a lot lately about my FASTer Way To Fat Loss 6 week online program, and now there are just 9 spots left in the next round that starts prep week Monday, 2/19/18.

Why am I so excited about the FWTFL? Because this cutting edge approach to nutrition and exercise is easy to learn, sustainable, and wonderfully effective!

Most of my clients are either under-fed and over-exercised or over-fed and under-exercised. The FASTer Way will help you find balance. You will be well fed and properly exercised, and will discover more energy and better sleep.

This program helped me lose 40# and 16", balance my insulin and cortisol, and improve my cholesterol ratio and blood pressure. And I still eat cookies!

Join us!

The next round of  FASTer Way to Fat Loss™ begins on Monday, 2/19/18 - Register Now!