Showing posts with label fasterwaywithAmyC. Show all posts
Showing posts with label fasterwaywithAmyC. Show all posts

Sunday, December 13, 2020

Focus On These 4 Things to Achieve Your Goals

 We have less than 3 weeks left in this crazy year of 2020! Time is just flying by.

Time is one of those things we would love to control, but it has its own path, right? I have clients who get caught up in how quickly they are losing weight, losing inches, changing their body composition. How quickly those things happen varies from person to person and is simply something we cannot control.

Instead of focusing on time, I tell my clients to focus on what they CAN control.

Consistency.

  1. How consistently they are making healthy choices with their nutrition. Choosing whole foods and avoiding highly processed foods.
  2. How consistently they are getting in their exercise. Moving each and every day whether it is a structured workout or not.
  3. How consistently they are sleeping enough - aiming for 8 hours each night - and sleeping well. This is important for the body to be ready to burn fat and build muscle.
  4. How consistently they are kind to themselves - it is important to have a positive mindset and show ourselves grace if we have an off day. 

These are the things that we CAN control. These are the things we CAN be consistent doing that will have an impact on how quickly we make progress.

Consistency is the key ---> to progress, to seeing change, TO SUCCESS!

Want to learn more about joining the FASTer Way with me? Click here!






Monday, May 18, 2020

Motivation Monday: FASTer Way 5K in Kailua, Hawaii

We moved to Hawaii over a year ago and I am still in awe over how beautiful it is. One of the first thoughts I had was, how amazing would it be to run here!

While it is a bummer that my knee can no longer handle running, that is not stopping me from logging the miles and enjoying the scenery. In fact, we have gotten into the habit of walking almost daily to the beach which is about 3 1/2 miles round trip!


For Motivation Monday, I am taking us back to November. Back in November, we officially walked a virtual 5K with the FASTer Way community for our traditional Thanksgiving Day activity. We looked for a local event to join, but there really wasn't any planned for the actual day and sadly, the ones that were did not have a walk option.

So we planned our own!

It was always so important to pick out the right run outfit, so just for fun, the night before I laid out my 5K outfit.


In true 5K fashion, we headed out early, took #walkfies along the way and logged our walk route. It was perfect!


The FASter Way 5K was part of a challenge in the FASTer Way to Fat Loss VIP community. For 5 weeks the VIP community trained together, motivated each other and supported each other. I loved that we did this as a community. The veteran runners were able to go out and do their thing, the new runners leaned on each other through the training days and for those of us that walked, we were 100% embraced and recognized for our accomplishments, too.

One thing that I have learned through all this is that you have to keep moving forward. Even when there is change or injury or whatever road block might be put in front of you, you just have to do what you can, when you can. Feel good about that. Embrace that. Focus on what you CAN do, rather than what you can't. No excuses!



Happy Monday!!








Wednesday, March 4, 2020

5 Things I Learned from Going Plant Based for a Month

For the month of February, I dipped into plant based living for the first time with the FASTer Way VIP Community (I am a member and a coach). I was looking forward to giving it a try to see what, if any effects it would have on me. Plus, both of my step daughters are plant based so I was excited to learn more about their lifestyle.




My goals going into the month were pretty simple:
  • increase my veggie consumption
  • reduce my meat and poultry intake
  • try new recipes

I really expected to eat a pescatarian diet throughout the month. Most of my life I've been pretty picky about vegetables, so I thought if I didn't at least have some fish I'd probably be starving!

Not exactly!

The great thing about this plant-based challenge, was that we had LIVE trainings in the VIP community to help us navigate our way. This was so helpful for someone like me who was brand new to all things plant based! Each online training was meant to help us learn more about the lifestyle, understand the benefits and the effects. Our training topics included:
  1. A plant based Q&A
  2. The science behind plant-based living with Dr. Stephen Cabral
  3. Why being regular is important!
  4. Review of the documentary, Game Changers with Dr. Alex 


So, how did it go? I was not plant based 100% of the time. I had eggs a couple of times, some cheese on a cauliflower crust pizza and a few meals with fish. Most of those happened when we were traveling. However, I did not have meat or poultry at all, and made it a point to eat veggies at almost every meal. 

One thing that made this easier for me was that mrC was totally on board with trying plant based month, too. We initially became curious about the benefits after watching the documentary Game Changers.  

Here are my top five takeaways:
  1. Definitely felt the benefit of more fiber! Gassy and a little bloated at the beginning but definitely regular. Regular people and happy people!
  2. My bad knee which always feels swollen, even though it doesn't look swollen, began feeling almost normal and was overall less cranky. This was a HUGE win for me.
  3. I'm a pretty good sleeper in general, but I have been sleeping through the night and skipping the early morning wake-ups to use the bathroom.
  4. I need more veggies in my life! This challenge has made me more aware of ways I can sneak more veggies into all of my meals.
  5. There are a lot of really good plant based recipes that I will keep in my recipe file!
Moving forward, neither of us are in a rush to go back to our old diet of chicken and turkey and lean beef with nearly every meal, but we will be eating fish again. Plant based month has been great for getting more veggies in our lives. There is no downside to eating more fruits and vegetables.

Are you plant based or tried it?
I'd love to know your thoughts or your favorite recipe.
Share your comments and questions below!





Thursday, August 29, 2019

Tips to Stay on Track this Labor Day Weekend

Hi everyone! 

Labor Day is right around the corner and the end of summer parties are too. 
Raise your hand if you have big plans for the weekend? 


It can be easy to fill up on junk food and alcohol and desserts. 

So how can you enjoy your good-bye to summer party without throwing in the towel on your healthy habits?

Here’s the deal…you do not have to go into your weekend with an all or nothing attitude. You CAN have fun, stay healthy and STILL enjoy your weekend!

Here’s how:
  1. exercise - if you know you are going to splurge, start off with a great workout. Get a good workout done and get the furnace going. If you do a good workout, your body will be in fat burning mode through out your day.
  1. save your calories - if you know that you are going to an afternoon or evening party, try breaking your fast later in the day. This means you can enjoy al the yummy food during the party without worrying that you are eating too much.
  1. bring your own dish - there are so many amazing recipes you can serve (or bring) that the entire crowd will love! You don't have to sacrifice flavor or your desserts to stay healthy and still enjoy your holiday weekend.
Remember, living a healthy lifestyle means we know how balance our choices. The majority of the time, eat spot on and healthy! But make time to enjoy a treat, dessert, special meal or a drink! When you eat like this, you don't feel deprived! It's all about moderation!  Know when enough is enough!


If you need help building healthy habits, I would love for you to join my next round of FASTer Way to Fat Loss starting SEPT 16 - learn more here.

As always, if you have a question leave it in the comments below!



Friday, February 1, 2019

FWTFL Chocolate Coconut Fat Bombs

On low carb days, people often think about and focus on consuming meats, poultry, fish and veggies. There is room for smart treats though, too. 


Since our carb intake is reduced, to make up for those calories and hit our daily goal, we must increase and consume healthy fats. If you are craving something sweet and chocolatey, try this yummy recipe on your next low carb day.


FWTFL Chocolate Coconut Fat Bombs

Ingredients
6 T coconut Oil
3 T PB
3 T cocoa
2 T stevia

Instructions:
Melt the coconut oil in a saucepan.
Add the other ingredients and mix well. Do not boil.
Pour into molds and freeze until solid.
Pop out of molds and store in the freezer or refrigerator.

I have been asked to share the silicone mold I use. Here is a link to amazon.


Nutrition (varies per ingredient brands): 1 candy approx. 88 cals / 9.1g fat / 1.1g net carbs / 0.9g protein

They make a great sweet treat on low carb day, especially after a high intensity workout!


Friday, January 25, 2019

Eating Healthy: It Doesn't Have to Be All or Nothing

Today I want to talk to you about eating healthy and how it doesn't have to be all or nothing.


When people start thinking about changing their habits to lose weight or get healthy, they sometimes follow methods or trends that will make it hard to be successful.

People often think of eating healthy as one of these:

  • Cutting calories or following a calorie deficit
  • Giving up fun, favorite foods -> like donuts, pizza, wine
  • Eating boring, bland and plain food day after day
  • Following rigid rules that interfere with everyday life
None of that is healthy! 

Eating healthy means:
  • Confidently eating the right amount food for you and your goals. Fueling your body properly, not under-eating, so that it performs optimally. Consuming the right amount of macronutrients to build muscle and increase your metabolism to burn fat effectively.
  • Eating with intent and planning those fun, favorite foods. Choosing foods in a thoughtful way so that it fits your macros (known as if it fits your macros, IIFYM, method). Not eliminating certain foods or food groups forever is healthier because it is more realistic. It creates a healthy mindset about food.
  • Enjoying a variety of delicious whole food from every macronutrient. Fruits, veggies, meat, poultry 
  • Focusing on progress, not perfection. Making healthy choices one day at a time. Learning how to deal with struggles and push past them to reach goals. Figuring out how healthy eating can be a lifestyle, that's not perfect, but still healthy.
These are some of the things that you will focus on when you join my FASTer Way to Fat Loss® tribe. We will focus on how to make eating healthy work for you and your lifestyle LONG TERM.

My next round starts soon. Click here to learn more and to register! I would love to help you reach your health and fitness goals!



Sunday, January 13, 2019

My 10 Day Detox: 5 Things I Learned

In the FASTer Way to Fat Loss® program we emphasize the importance of whole food nutrition and trying to be gluten and dairy free. The point is to stay away from processed foods as much as possible because a lot of those foods contain ingredients that are unhealthy. I do the best I can.

In an effort to clean up my food act, I joined the January 10 Day Detox with the FWTFL VIP community.  For 10 days I would be thinking about whole foods, clean foods, organic foods. The goal was to reset my body by giving it a break from foods that are known to have a heavier toxic load or prevent the natural detoxification process. Yes, even coaches needed a little motivation and support!



That meant giving up some of my favorite things like apple cinnamon rice cakes with peanut butter and jelly, eggs, cheese, meat and caffeine! My heart literally sank a little while I was reading the What to Eat (what to avoid) list. Instead of changing my mind (which honestly crossed my mind) I went into plan and prep mode -> with the help of mrC.

Here's How the 10 Day Detox Worked: 

Day 1: 24 hour water fast

We do these once a month in VIP, so this was pretty routine. We started our fasting clock at our last meal the night before and broke our fast at dinner the next day. mrC met me for dinner at one of our favorite restaurants and I broke my fast with grilled salmon, mashed potatoes, veggies and a COKE ZERO! No guilt here. I'm all about what you can, when you can and progress not perfection.

Days 2-9: FWTFL food cycle and What to Eat list

Eating according to my regular food cycle was not as hard as I thought it would be without processed foods. Our two low carb days were the biggest challenge for me because so many of my go-to items were on the avoid list: eggs, peanuts, peanut butter, sliced turkey breast from the deli. Both days I failed to hit my macro goals, but I wasn't hungry. 

What I Learned:

1. New recipes to try with foods I already enjoy. I'm a creature of habit, so the detox helped me get a little more creative with my food choices. Although, I did eat the new things repeatedly! I made this sauce  (dairy free) for my shredded chicken and quinoa -> it was seriously SO GOOD!

Coconut chicken and quinoa

2. I managed to live without my go-to foods much better than I expected! I don't "need" the foods that were eliminated and hopefully will limit the amount I bring back to my menu. Day 6 was my one off day...I was under calories (again) and there were GF cheese crackers in the apartment. I caved and had a pretty big snack after dinner. But I didn't crash and burn. I was right back on track the next day!

3. Food prep is the key to success when doing a detox! Preparing large batches of chicken breast, quinoa, sweet potato chips, broccoli and stuffed peppers made it insanely easy to mix and match my meals. 


4. I like my caffeine. I tried to limited myself to one cup of coffee in the morning and 1 glass of Coke Zero. Some days this worked, some days it didn't. 

5. A detox is about more than what you eat. We examined all the ways that toxins can invade our lifestyle such as through cleaning products, makeup, toiletries and more. I've already purchased some BeautyCounter products, and I found deodorant and shampoo at the American store. 


I'm excited that I made it the whole ten days with only one big slip. I definitely felt more energized in the afternoons and many days I slept later than I have in years. My goal is to continue to limit the amount of processed foods we eat and keep looking at ways to lessen the toxins we bring into our lives.

PS - This detox was offered as part of the FASTer Way to Fat Loss® VIP membership and is one of the things that made me fall in love with the program before becoming a coach. We are given the chance to learn even more about healthy living to supplement what we learned in the six-week program and follow-up. The FASTer Way is about helping people THRIVE when creating a healthy lifestyle. To learn more about my next round, click here.

Have you ever done a whole foods detox?



Thursday, January 10, 2019

Cape Cod Summer 2018 - Week 2

This post is loooong overdue! Between travel, becoming a FASTer Way to Fat Loss® coach and spraining my ankle, it got lost in the chaos. Anyway, because I love to look back at our time with the kids at the beach, I'm finally finishing the post!

The glorious weather continued to bless us all through our second week in North Falmouth. Vacations are always so relaxing, but also seem to fly by. I love the way we blend new adventures, down time and exercise, but my favorite thing is just seeing all of us together again!

Interval Training: 
I took full advantage of the cool mornings to do my workouts outside on the driveway. Even on vacation, it feels good to move my muscles and sweat a little. mrC joined me every day and by the time we finished, at least one kid would join us for a cool down walk.


Strength Training: 
I'm so glad that we had the Fit Simplify bands so we could keep up with our strength days. They seriously were so convenient! Side note: I did accidentally break the yellow band pictured below, but FS replaced it!


Wednesday evening we checked out Cape Cod Winery. This place was pretty amazing ---> beautiful outdoor space, live music and a great vibe from the owners. It's a work in progress and we plan to return again next year to see the updates.




On Thursday we continued our summer tradition of hanging out with Fancy Nancy's family. Her family is so cute and always feed us the best food! This year Dev got to join us.


Active Recovery:
We spent our final rest day on a bike ride to West Falmouth. We stopped in a local market for a beverage and sat on the front patio chatting and enjoying every single second we had left together.


Every year we have a great Cape Cod vacation and writing this very late post has me already looking forward to our next one!!


What is FASTer Way To FASTer Way to Fat Loss®? - Carb Cycling

This is my second post in the What is FASTer Way to Fat Loss®? series. Last time I discussed online bootcamps. Today I want to talk about one of strategies we practice.

FASTer Way to Fat Loss® - Carb Cycling


Carb cycling is when we alter our carb intake to prevent stalls in fat loss and keep our metabolism revved up.

We alter our carb intake by cycling low carb days and regular carb days. Low carb days mean we restrict our carb intake. Regular carb days are the days we get the recommended 50% of our diet from carbs.

The cycle encourages the body to burn fat instead of sugar but prevents your energy levels from dropping. Natural fat burning can occur on low carb days because the body is forced to reach into fat stores for energy. When carbs are reintroduced, the body refuels and rebuilds its energy stores. The carbs are then used to promote the growth of lean fat burning muscles.

Carb cycling works for everyone, but especially women and men who have been eating clean, eating healthy, but have hit a plateau. Cycling carbs gives all the benefits of a low carb diet without risking burn out or malfunctioning of our thyroid.

Carb cycling is a cutting edge strategy used in the FASTer Way to Fat Loss® program. As a coach, I can teach you how to strategically pair your workouts to see the best results.

Learn more about my next round here.

Coming up, I will discuss the elements of intermittent fasting and how it used in the FASTer Way to Fat Loss® program.


Thursday, December 20, 2018

The One Thing to Do If You Want to Lose Fat

Hey everyone! I am so excited to jump on here today and talk to you about nutrition and fitness and the one mistake that I see so many people making when they are trying to change their body composition and lose weight. I made this same mistake but now I know what to do and I want to share that information with YOU.

Thank you so much for reading! Today I am going to tell you what you need to do to start seeing progress whether you are trying to lose body fat and change your body composition or build muscle and see more definition. If you know someone else who is in this situation, please share this blog post with them right now because I want everyone to know the easy way to start seeing results.



So, if you are trying to lose fat and change your body composition, and feel like nothing you do is working, please keep reading.

This is what I see happening all around me…especially this time of year when everyone is thinking about resolutions. I see this time and time again. And trust me, I was the same way.

People want to lose weight (lose fat) and fit into their clothes again and feel better wearing their clothes. They are tired of feeling flabby and uncomfortable. They’re frustrated with belly fat that won’t go away. People want to look good and feel good. We all do!

The first thing they do is start working out…signing up for gym memberships, taking fitness classes three and four times a week. They start working out more and more and more. Some of these people even do two workouts in one day, or maybe three. They are 100% focused on burning as many calories as possible because they believe they need to burn more than they eat.

In addition to that, people start eating “healthy” – maybe they decide that skipping a meal and cutting back on calories is the answer. Some people will cut out carbs completely. These people will see results, at first, but then it gets harder and harder to live on cutting calories and eliminating an entire macronutrient. 

These people get tired of working out more and more and more and eating less and less and less. Eventually their fitness and “healthy” eating plan falls apart and they lose the progress that was made. Frankly, they are too tired to keep up that crazy plan.

If this is you or someone you know, then I have the answer for you.

You have to look at food first. If you want to change your body composition and lose fat, you have to look at what you are eating.

In the FASTer Way to Fat Loss® we do three things to make nutrition the focus:

1.     Focus on macros -> eating enough of the right foods -> Carbs, Fats, Proteins & enough calories!!
2.     We make whole foods our primary source - if it comes from the ground or a mother, eat it!
3.     We cycle our carbs - this gives us the benefits of low carb without completely eliminating a macronutrient!

If you are not tracking your food, then you really don’t KNOW what or how much you are eating.

When you start tracking your food, you will see exactly what you are eating and exactly how much you are eating. And you will probably learn that you are NOT eating enough and you are not eating the right foods. 

Even if you think you are, if you are not seeing the progress you want, you are not.

Grab your phones, download a food tracking app like MyFitnessPal and start tracking your food. And don’t set your calories at something crazy low like 1200. Anything under 1500 is probably under-eating for most of us.

But start logging your food, I’ve said this before and I will say it again, log all of your meals, your snacks, the ingredients in your recipes…log it all and track it all. Then see what your day looks like. If you are not eating 50% carbs, 30% healthy fats and 20% protein, then you need to change the way you eat to get the results that you want. 

It’s that simple. Eat the right amount of the right foods and your body will respond.

Without doing a single workout.

Focus on the food first!

I can walk you through this process when you join my next round of FASTer Way to Fat Loss®. We start prepping on DEC 31. 

Thanks for reading everyone. If you did, leave me a comment or hit that share button and let your family and friends know how to avoid making the one mistake that will keep them from getting the results they want.


Tuesday, December 4, 2018

When and How to Change Your Workout Routine

Hey everyone! Happy Tuesday! I just did one of my favorite FASTer Way to Fat Loss® workouts and it got me thinking about people who are not happy with their fitness or nutrition routines but don’t know what to do.


Navigating the world of nutrition and fitness is a lot like looking for your soul mate. If it’s long term success that you are after, you need to be compatible, feel stimulated and get something in return. 

Raise your hand if you have been stuck in a nutrition or fitness relationship and you weren’t happy because you lined up for the one that made you turn your lifestyle upside down and become something you’re not. Or maybe you got caught up in the one that made promises it couldn’t keep if you gave up a major food group. Maybe you ghosted your family and friends and started spending way too much time in the gym. 

You are not alone.

There are a few tell-tale signs that you need to break up with your nutrition and fitness routine.

1. You’re bored – whether you’ve pulled a 180 and overhauled your lifestyle into something you are not OR you have been following the same food and exercise plan for months, it is hard to stay committed to anything that you are not excited about. When you’re bored, you lose motivation. And if the plan doesn’t fit YOUR lifestyle, you will probably fall off the bandwagon.

2. You’re tired and/or getting injured – if you are depriving yourself of certain foods, it could cause other major problems…cut carbs and you have no energy, get irritable and may blow you thyroid out of service, cut fat and you increase cravings and develop skin issues. On the other hand, if you’re spending more time in the gym than with family and friends, you could be overtraining which leads to exhaustion, continuous soreness and even injuries. Food and exercise should make you feel good.

3. You’re not getting the results that you want – if your body isn’t changing or your progress has stalled it could be because you are not fueling your body properly or because you are training the same way day in and day out. A nutrition and fitness routine is important for your body, but not if it is keeping you from getting the results that you want. 

So, if you are bored, tired or not seeing the results that you want, it is time to change your routine. Do something different that will shake things up -> Try a new program like the FASTer Way to Fat Loss® - if you haven’t tried the premier online nutrition and fitness program, it is time to sign up! My next round of FASTer Way to Fat Loss® starts December 31 with prep week where I will get you all set up with the tools and strategies to THRIVE through the 6-week program and reach your goals. 

I hope you will join me in the FASTer Way to Fat Loss® program. You won’t be bored, you will be energized and you will see amazing results. To register, click here.

Thank you for reading! Let me know that you did by leaving me a comment or a question!



Monday, December 3, 2018

3 Things You Will Get When You Join FASTer Way to Fat Loss® with Me!

Hello everyone!

I am so excited to hop on here quickly to tell you that I have officially opened registration for my next round of FASTer Way to Fat Loss® starting DEC 31!


If you are tired of not seeing progress, if you want to change your body composition and become a pro-fat burner and if you want the solution laid out for you with support and accountability from a coach (LIKE ME!) and community that is a sustainable lifestyle, not a temporary fix…

Then you need to sign up for my next round of FASTer Way to Fat Loss®

There are 3 things you will learn while doing the #FWTFL with me.

First, you will learn to eat more of the right foods, the foods that you already love. You will learn to eat enough of the right foods and STOP under-eating, so that your body learns to burn fat naturally. 

Second, you will learn to time when you eat your food through carb cycling and intermittent fasting so that you become a PRO fat burner.

Third, you will learn to strategically use exercise to work out less while you increase your metabolism and burn more fat, faster!

On DEC 31, you will get all the details about the program and we will spend the week getting familiar with the tools and the strategies, so that when we start week 1 of your 6-week journey, you will be ready to THRIVE!

You will leave FASTer Way to Fat Loss® feeling leaner, stronger, healthier and more energetic than you’ve ever felt before!

Sign-up today. Go ahead a give yourself the gift of health and wellness. Grab your spot in my DEC 31 round now and hold yourself accountable to starting 2019 with a plan to become the best version of YOU!


Sunday, November 25, 2018

Are You A Sugar Burner or Fat Burner?

If someone asked you which you would rather be, a sugar burner or a fat burner, I think most of us would answer, fat burner. Especially if you are trying to lose fat.


Being a sugar burner means exactly that. Your primary source of fuel is glucose, which means your body has absolutely no reason to reach into your fat stores for energy. Your body is perfectly content to run on a steady supply of carbs that you are providing.

How do you know if you are a sugar burner? Ask yourself these questions:

1. Are you hungry shortly after eating?
2. Do you experience large swings in energy levels from high to low?
3. Do you have a craving for carbs and sugar in every meal?
4. Are you struggling to lose belly fat?

When you are a sugar burner consuming a high carb diet, your blood sugar increases forcing your body to produce more insulin. That insulin spike blocks the appetite control hormone leptin which prevents your brain from getting the signal that you are full. This creates an unhealthy cycle that leaves most people feeling continuously hungry, over-weight and in danger for developing heart disease, type 2 diabetes and other inflammatory problems.

The goal is to be a fat burner: to train your body to burn fat for fuel by eating the right amount of carbs, protein and healthy fats. 

When you are a fat burner, your body still burns the food you consume for fuel, but then it turns to fat stores for the rest. Using fat stores for energy means that your body can go for 6-8 hours without feeling hungry, you will lose fat and feel an increase in energy.

Fat burners still consume carbs, but they do it at the right time and for the right reasons. Intermittent fasting helps the process of becoming a fat burner because you aren’t giving your body a steady stream of glucose and your insulin levels remain low. Fat burners who carb cycle don’t experience energy crashes and are able to listen to the body’s hunger signs.

Pro fat burners pair intermittent fasting and carb cycling with the right workouts to increase the body’s fat burning process and build lean muscle. The more muscle you have, they higher your metabolism and the more fat your body burns naturally. 

If you answered yes to any of the questions I asked earlier, you can turn your body into a fat burner by joining my next round of FASTer Way to Fat Loss®. I will show you how to burn fat and get fit fast through straightforward nutrition and strategic workouts. Details and sign-up information here.




Tuesday, November 20, 2018

How and Why You Should Eat Your Carbs!!

Hey everyone! It’s our second low carb day in the FASTer Way to Fat Loss® community which means tomorrow we will be cycling carbs back into our meals. And a lot of people will be excited about that, but they will still struggle to hit their carb goals.

Today I want to share some ideas about how to hit your carb goals and why it is so important.


When we start tracking our food using a food log like MyFitnessPal, we learn that we have probably not been eating enough carbs on a regular basis for a long time. When we start trying to consume the right amount of the right kind of carbs, it’s not easy! Some days it feels impossible!

So first, I want to share some ideas that I use that can help you reach your carb goals on regular macro and low macro days:

1. Plan ahead. Plan your meals in advance to make sure they have all the macronutrients included but especially your carbs if you are having trouble reaching your daily goal. 

2. When you plan, include starchy veggies like sweet potatoes, corn, butternut squash, in your meal planning. Starchy veggies have more carb content than non-starchy veggies.

3. Also, think about adding whole grains like oats, rice, quinoa, whole grain breads, wraps and pasta.These are great options to help you hit your carb goals because they are also rich in fiber which is super good for our digestive process.

4. Eat all the fruit – I save my fruit for regular macros days. I have it in my smoothies, I use it for my snacks. 

5. Finally, I keep cold pressed juices that are fruit and veggie based on hand for the days when I need more carbs, but am just not hungry. Or the days where my original meal plan didn’t happen because we got in late or I didn’t have time to get to the grocery. I find that drinking my carbs is a little easier sometimes.


In the FASTer Way to Fat Loss® community we do not eliminate carbs because we know how important they are to our bodies. We know it is important to consume the right amount of carbs which is why we carb cycle.

Here’s what happens when we don’t eat enough carbs:

1. We have super low energy. We feel exhausted, we hit the wall. Not because we have been super busy or just ran a marathon, but because we’ve run out of fuel and feel like we need a nap half way through our day.

2. We might experience what it known as carb flu – not an actual flu, but similar symptoms like headaches, foggy brain and dizziness. Carbs are important for our brain power!

3. We could create an unhealthy gut and poor digestion because often times when we are low on carbs, we are also low on fiber. This causes bloating, constipation. Carbs with high fiber content also help the healthy bacteria in our guts absorb and process the micronutrients in our body.

4. Being low on carbs can put you in a bad mood. You know the word, hangry? Carbs help produce serotonin, the feel-good brain chemical.

5.You could even develop bad breath! This is caused when the body enters the state of ketosis, chemicals are released when the body burns proteins and fats which cause bad breath. This happens when you eat a low carb diet on a regular basis.

I hope this information was helpful to you! Let me know by leaving a comment and telling me what your favorite carb is! 

If you are interested in the FASTer Way to Fat Loss® program, click here for more information and to download a FREE guide. My next round starts DEC 31!




Thursday, November 15, 2018

Recipe for Enjoying Your Thanksgiving and Staying on Track

Hello everyone! It is already Thursday and in just one week, we will be celebrating Thanksgiving.

Thanksgiving is a special time of year. We enjoy our family and friends, we give thanks and we focus on FOOD! Sometimes that focus is too negative and people start to feel guilty about the thought of indulging in their favorite holiday dishes. 

Today I want to remind you to ENJOY! The world won’t end if you eat too much or drink too much or skip a workout. But I also understand that some of you will still want to find a way to enjoy all the food and stay on track. 

This post is for people who are trying to stay on track during Thanksgiving and are looking for a little guidance. Because there are really two options: go crazy and eat & drink everything and feel GOOD about it (yes good) OR have a plan in place to eat healthy but indulge with moderation and feel GOOD about it!

I never want you to feel guilty about eating!

I already gave you some tips on how to avoid the Holiday 15, so what can you do specifically for Turkey Day? Here’s a recipe for enjoying your Thanksgiving and staying on track:


1. Keep doing Intermittent Fasting - this really helps you control your appetite and prevents over-indulging too much. Prepare for the day by extending your fast by an hour or two on Wednesday. You can also do this as a follow up on Friday. 

2. Drink lots of water to stay hydrated. If you’re drinking alcohol, try to follow each drink with a glass of water. 

3. Make calculated choices: Eat your salad and other non-starchy vegetables first. Fill your plate with all the turkey! Save the starchy vegetables and fruit for last.

4. Plan to workout at some point: early on Turkey Day is popular -> in my hometown, I used to run the Thanksgiving Day Race in the morning and enjoy all the yummy food that night. Or make sure you get in that Leg Day workout on Saturday and skip the treat if you over over-indulged on Thursday. You could even do a low carb day on Friday and get in a quick HIIT workout! Just get right back to it!

5. Thoroughly enjoy the foods you love and skip the ones you don’t! Spend you macros on your absolute favorites. Don't waste them!

If you’re already focused on healthy eating and exercising the right amount, you will not derail yourself on one holiday! You can absolutely enjoy your favorite Thanksgiving dishes and stay on track!

My tips incorporate strategies that we use in the FASTer Way to Fat Loss® program. Learn more here.

I hope you find these tips helpful. If you do I’d love for you to leave a comment below letting me know!





Tuesday, November 13, 2018

Rome wasn’t built in a day and neither will your dream body!

It's low carb day and that means one of my favorite cardio workouts, but first I wanted to talk a little about motivation.

Yesterday I shared a post on social media that said Rome wasn’t built in a day, but they worked on it every single day!

That’s what I want you to remember when you are working toward your dream body. You have to work on it Every. Single. Day.

I don’t mean you have to work out every single day, but you do have to make choices that will help you get to your goal every single day.

In the FASTer Way to Fat Loss® we emphasize that you if you follow our plan, a combination of straightforward nutrition and effective workouts, you will burn fat FAST. You will see big changes in your body composition FAST.

But it still takes time. Rome wasn’t built in a day and neither will your dream body after just one day of sticking to healthy choices. You have to start and then you have to be consistent.


You have to eat whole foods every day. You have to move every day. You have to engage with others who have a similar goal every day! In other words, you have to work at it every single day until you reach your goal.

They say it takes about 2 months to develop a new habit. If you are consistent for 2 months, you can train your body to burn fat, you can remove all the junk from your body and you can build up the mental grit to make living a healthy lifestyle, like the FASTer Way to Fat Loss®, your new habit!

I hope I’ve motivated you this morning to make healthy choices! Let me know if I have in the comments!

My waitlist is open for my next round of FASTer Way to Fat Loss®. Click here for more info, including FREE guides you can download.



Monday, November 5, 2018

Keys to Success in Your Fitness Journey

It is PREP WEEK for my LAST group of clients for the year. We just had our first training call this morning and I’m so excited to be working with them through the holidays! They are going to be a fun group.

I am closing registration very soon, so if you want to get in and start your health and wellness journey BEFORE the holidays, you need to jump in right now (register here).

Today I want to talk about the keys to making your fitness journey a success.


Starting something new can be intimidating. For a lot of people, it means stepping outside a very comfortable COMFORT ZONE and risking failure! If you are just starting or are wondering what it takes to be successful in the FASTer Way to Fat Loss® program, this video is for you.

Here are the things you can do to be successful in any fitness journey, and specifically the FASTer Way to Fat Loss® program:

First, you must COMMIT. I’m not talking about just hitting the registration button and handing over your money. But since you did do that, let’s make sure you get your money’s worth! I’m talking about making the program a priority, digging into the materials when you get them (not waiting to the last minute to figure it out), maximizing PREP WEEK as a chance to ease into the program and practice the strategies so that when you get to WEEK 1 you are ready to go. When you fully commit, you will make it, you will succeed.

Second, you must PLAN. At the beginning of the program I ask all of my clients to name one main goal they have for themselves. A goal without a plan is just a wish. Our number one focus in the FASTer Way program is nutrition. To be successful, you have to think ahead. Plan your meals, plan your snacks. Don’t just plan whatyou will eat, but also plan whenyou will eat. Plan time to PLAN ;) 

Third, you need to ENGAGE. In the FASTer Way to Fat Loss® we use accountability groups because the success rate for women goes up when we have a strong support system in place. Staying engaged keeps you focused on your goals, helps you get back to it if you get distracted, validates your feelings as you go through the process because you are not doing it alone! The more you engage in the process and with others in your accountability group, the more success you will have with the program.

Last, STAY POSITIVE.Your journey will be sprinkled with missed workouts, non-functioning equipment, uncooperative time schedules, non-supportive friends and family and even a few “I just don’t feel like it” days. But, if you maintain a positive mindset, you will be so much more successful and so much more likely to pick yourself up and jump back into it the next decision, day, or whatever it is.

When you put these 4 things together, you will have amazing success in the FASTer Way to Fat Loss® program, you will reach your goals and be prepared to make it a lifestyle.

I hope this was helpful for you. I would love for you to let me know in the comments. You can also leave a question if you have one.

For more information on FASTer Way to Fat Loss® ---> check out my page here.


Saturday, November 3, 2018

Low Carb Meal Planning Made Easy

It’s an exciting day for me. I have clients finishing up their first round of FASTer Way to Fat Loss® and getting ready to send me their final results. I CANNOT wait to CELEBRATE their success!

I also have a new group starting TOMORROW who are ready to THRIVE through the holidays and CRUSH their health and wellness goals. 

I do still have a few spots remaining -> so if you are thinking about joining I would jump on that registration right away and get your spot!

Today I want to talk a little about carb cycling (one of the strategies that we use in the FASTer Way to Fat Loss®  program) and how to make meal planning easier if you are just getting started.




For those that are unfamiliar with carb cycling, it is simply an intentional variation of carbohydrate intake. Some days you’re eating fewer carbs and some days you’re eating more.

For anyone who is new to carb cycling, it can feel a little overwhelming when you start thinking about meal planning. But it doesn’t have to be.

Here are a couple of tips for making meal planning easier if you are carb cycling:

1.  Always plan your meal around lean protein and healthy veggies and fats. If you focus on these things, you won’t miss the carbs on low carb days and you can easily add them in on regular macro days when your carb intake is higher.

For dinner your main meal plan could be grilled chicken and veggies. This is
all you need on a low carb day. On a regular macro day (when your carb intake is higher)
you could add rice, a baked potato, quinoa.

For breakfast your main meal could be bacon and eggs. Then on regular macro day you can add in the carbs with hash browns, toast, pancakes.

For lunch your main could be turkey rollups and carrots. For higher carb days add the bread and some fruit.

2.  Take your favorite meals and do a low carb swap. This means that you are going to take away the high carb item and replace it with a low carb item.  

Instead of mashed potatoes, make mashed cauliflower – again you can do this yourself or find a pre-made option in the grocery.

Spaghetti – everyone loves spaghetti. Make it low carb by replacing the pasta with zucchini noodles!

Breakfast toast - replace it with a low carb plain rice cake and choose low carb toppings like peanut butter or avocado 

3. Make your family favorites but offer two simple options: high carb and low carb.

On taco night, serve tortillas and hard shells along with lettuce cups.

For sloppy joe sandwiches or burgers off the grill, serve buns and lettuce wraps.

I hope you found this information helpful. I would love for you to let me know or if you have a question leave it in the comments! You can also check out my Pinterest board for low carb recipes ---> here.

Learn more about carb cycling in my next round of FASTer Way to Fat Loss® and start your journey to a healthier you!



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