health

Pilates Teacher Mastermind Workshop Schedule 2019/2020

July’s Osteoporosis workshops were a great success, and I am excited to announce the lineup through January 2020. Each Pilates Teacher Mastermind VIP workshop is 2 hours, livestreamed and recorded in a Pilates studio with demonstrations, and the recording is always available to you even if you can’t make the livestream.

When you subscribe to the Pilates Teacher Mastermind VIP group, you get access to all the workshops, plus weekly Q & As, live videos, and other goodies! It is a great community of Pilates teachers.

See you there!

July 2019

001 - 7/7/19 Osteoporosis Modifications for Pilates Mat (Beg - Adv) - recording in VIP group
002 - 7/21/19 Osteoporosis Modifications for Pilates Apparatus (Beg-Adv) - recording in VIP group

August 2019

003 - 8/4/19 Common Causes of Lower Back Pain, and modifications for Pilates Mat
004 - 8/18/19 Modifications for Clients with Lower Back Pain on Pilates Apparatus

September 2019

005 - 9/1/19 For When A Pilates Client Needs It Simple - Pre-Pilates Fundamentals
006 - 9/15/19 Pre/Post-Natal Pilates

October 2019

007 - 10/6/19 Modifications for Clients with Diastasis Recti and Hernia - the Mat
008 - 10/20/19 Modifications for Clients with Diastasis Recti and Hernia - the Apparatus

November 2019

009 - 11/3/19 Common Causes of Neck/Shoulder Pain, and Modifications for Pilates Mat
010 - 11/17/19 Neck/Shoulder Pain Modifications for Pilates Apparatus

December 2019 (with Greg Youdan)

011 - 12/1/19 Intro to Motor Learning Principles for Pilates Teachers
012 - 12/15/19 Neurological Disorders (ms, stroke, Parkinson's, Huntington's) - What they are, how they progress, and important things we should all know about each.

January 2020

013 - 1/5/20 Teaching Pilates to Clients with Neurological Disorders
014 - 1/19/20 Props in the Pilates Studio - How, What, Where, When, and Why?

February 2020

015 - 2/2/20 Teaching Pilates to Clients with Breast Cancer

016 - 2/16/20 Teaching Pilates to Breast Cancer Survivors

Let's talk Pilates for Diastasis Recti and Hernia

Will Pilates help Diastasis Recti and Hernia?

Can you get stronger?

Can you pull those abs up and in again?

Absolutely!

But you have to modify, and know what to look for and feel for.

My In and Up Diastasis Recti 4 week online course is perfect for women who need to heal a diastasis or hernia.

And for Pilates teachers who see clients with diastasis and hernia.

We start the next round on Monday July 22.

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!

Gut Health Supplements and Life Update

Just when you thought I might never blog again, I am back! 

Sinus Infections and Adrenal Fatigue (Yawn)

The past few months have been tough. I ended up with adrenal fatigue, and then managed to get two sinus infections within the past month. What zithromycin wouldn't kill, levofloxacin plus a NeilMed sinus irrigation system has. (However, the neck and shoulder pain that I sometimes get with Levoquin are tough to take.) 

In the interest of getting my health back on track, I have made a few changes to my routine. Instead of doing a 16:8 intermittent fasting protocol, I am doing 12:12, which immediately helped my energy. I dropped back down to beginner/intermediate workouts, and not every day, and have actually gained some more muscle and lost more fat (who knew?).

I also found a new gynecologist, who is transitioning me to an FDA-approved oral HRT regimen that is still bio-identical. Instead of being on a dosing cycle of every 12 hours with the compounded cream I have been using, I will take the energy-producing estrogen and dhea in the morning and the sleep-promoting progesterone at night. Since my dose will be more regulated, I look forward to less sweating and more sleep!

In supplement news, I stopped taking fish oil after so many studies showing that it has no effect on cardiovascular health (plus I eat fish and good fats all the time), but have continued with probiotics and collagen for gut health and to keep the candida at bay after so many antibiotics!

And that brings me to the lates gut health supplements I have tried, both of which I received free in exchange for a review.

Dr. Ohhira's Probiotics

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How could I ignore an email with "The Princess and the Probiotic" as a subject line? As I know from working at an A-list private island resort, even royalty has gut issues with travel, so why would Meghan Markle be any different? 

What makes these probiotics different? They are fermented for three years with an organic prebiotic food blend. Dr. Ohhira's Probiotics are shelf-stable and effective. I took a capsule twice a day, and found them to work very well, keeping me regular and feeling great. The only issue is cost. To make a quality product like this is not easy or cheap. These will run you $43 per month on Amazon.

These work so well because they are a blend of prebiotics, probiotics, and postbiotics.

"The three-year fermentation process at seasonal temperatures encourages survival of the strongest bacteria and makes the blend (12 Probiotic Strains) shelf-stable without refrigeration. Unlike other products that claim billions of freeze-dried non-native bacteria is better, we understand that 'more' is not better. Dr. Ohhira’s formula takes probiotic support to a whole new level by providing the biogenic ingredients Postbiotics needed to support your exclusive probiotic ‘fingerprint’."

I also highly recommend their Kampuku Beauty Bar, which fits the hand perfectly, works on face and body, has no smell, and rinses clean.

Hello Beautiful Collagen & Multivitamin Powder

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I take collagen every day, whether hubby's awesome bone broths or a powder. Collagen helps our guts, as well as supporting our structural supports and skin. I am convinced that collagen helped me heal my crushed toe back in 2013! So, when I received an email asking if I would try Musely's Hello Beautiful collagen with multivitamin, I said yes.

They sent me one box of the unflavored and one of the wild berry flavor (20 packets each). The unflavored is great! It mixes easily into coffee, oatmeal, and my protein shake, and I love getting my vitamins and some electrolytes from the dried coconut water in the process. No smell, no residue, just clean collagen.

The mixed berry flavor is very lightly flavored. It mixes well in berry oatmeal and berry smoothies, and I even tried it in cold water, which worked well, much to my surprise.

I do prefer a more robust multivitamin, so this would not replace that for me. But if you have a hard time remembering to take a pill, but will carry and use a packet of powder, this will work for you! Prices range from $29 per box to under $20 in their subscription program.

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.

How To Take Full Advantage Of The New FWTFL Coach Certification Opportunity

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The new FASTer Way To Fat Loss Coaching opportunity is creating a huge stir!

The income potential is off the charts, and the response has been massive. We couldn’t be more excited to get things rolling!

This opportunity is perfect for Fitness Professionals, including personal trainers, and Pilates teachers, health-focused Network Marketers (I'm looking at you, my Isa friends), and FASTer Way clients who are interested in learning more and changing lives. 

Here’s what you need to know.

  • Before you apply for the FWTFL coaching certification, you must complete one round of the FWTFL as a client. You need to know and love the program.

If you need to take the program, my next round starts April 23, and as long as you are registered in advance you can be on the waiting list for the coach opportunity, and start as soon as you finish the round! 

  • Once you are accepted into the coaching certification program, you will have 6 months to go through the material and take your exam. Most people finish much sooner than that, some in just a few weeks.
  • Our new online backend office for coaches will take care of registration, payment and document signing. YOU KEEP 75% of all commissions with no ceiling! (This is unheard of, and we are SO excited to truly change lives with this income opportunity!)
  • WE take care of all the insurance, which means we take on all the liability, should any client issues arise. It’s rare, but it happens, and we don’t want you to worry about it. - THIS IS HUGE!
  • You receive a business in a box! You’ll receive branding assets, marketing materials, and online portal access. Everything you need to start, promote and run your business!
  • You’ll receive the Business Accelerator Workshop self-study course to walk you through the process of setting up everything you need for your business marketing and sales funnels. You’ll also receive access to our private Facebook community for coaches. This is a very valuable resource!
  • Other FWTFL coaches can join your team for even more income opportunities! This is where it gets really good. Once you have 5 coaches on your team, you will be elevated to Premier Coach. You will receive a $1,000 bonus for each coach that signs up under you, PLUS 10% of ALL of their commissions!!

Here’s the best part!

Special Recruitment Event on April 23rd!

We are holding a LIVE EVENT on April 23, 2018 for potential FASTer Way coaches! Don't miss this event! 

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

Why You Aren't Losing Fat (the answer will surprise you)

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1. Your body will hold onto fat if it thinks you are starving

Fat storage is a main way that our body holds onto energy for later. While most of us know that our bodies store excess calories as fat, you may not realize that if you eat too little, your body will hold onto that stored fat as long as it can, in case you start to starve.

To get your body to let go of that stored fat, you must give it all the calories and nourishment it needs. You can use a free app (I like My Fitness Pal) to plug in your height, weight, and activity level to see how many calories you need to eat to maintain your weight, as well as lose weight.

2. Your body will keep fat if you are eating all the time

As many of you may know, I am huge proponent of Intermittent Fasting (IF) as part of an all-over weight and fat loss strategy. I used to eat all the time. Small snacks starting with an early breakfast to "start my metabolism" and eating every 3-4 hours from there. And no matter how how much I exercised, or how low my calories, I didn't lose fat.

Why? Because I was never in digestive rest, where our bodies really do use the nutrients we are eating, as well as repair and restore for the next day. I now practice a 16/8 IF schedule, where I eat 8 hours out of the day. This takes some planning, as I need to fit in all my calories and nutrients within that 8 hour window. But it saves me having to deal with snacks and packing food all day!

3. If you are always hungry, you are not eating enough!

A few of my friends shared with me that they "tried Intermittent Fasting" but stopped because they were so hungry. This is most often due to not eating enough in your eating window, and to not getting the right balance of nutrients.

For example, I need to eat 1950 calories per day to maintain my weight. So when I break my fast, I start with a protein shake (especially if I am running around). Then a large salad with chicken, avocado, nuts, some fruit, and an oil & vinegar-based dressing. For supper I will have another large meal, say some steak, rice or potatoes, and lots of vegetables. Then for dessert I will often have berries with greek yogurt or cultured cottage cheese and a few dark chocolate chips.

When I eat less, or don't get all my nutrients in (enough protein, carbs, and fat), I wake up hungry. For more information about Intermittent Fasting and being hungry, watch this video on my Facebook page.

And, if you are ready to get healthy and start losing fat now, my next FASTer Way To Fat Loss group starts prep week on Monday 2/19. Registration is open now! Click here to register.