GOOGLE Won’t Do That: How to Reach Your Goals in 2020!

It is crazy that we have wrapped up another year, another decade and are starting what I think will be an incredible year, and incredible decade!

This is the time of year that we start thinking about goals for the new year and setting resolutions. I know a lot of people set goals around health and wellness. That is what I have always done.

Today I want to share what I used to do before I found the FASTer Way to Fat Loss.

When it came to setting goals, this is what it looked like for me…I had goals to run X amount of miles, run X amount of races, or set a PR in the half marathon, 10K or whatever race I wanted to run better. I would include goals like I will eat healthier and get stronger this year.

My method for reaching those goals was to GOOGLE it. Maybe you do this too? Tell me in the comments. And if you do, kudos to you! You are thinking about your health and wellness and that is a GOOD thing!

So I would GOOGLE everything. I would Google training plans for running, speed workouts so I could be a faster runner, yoga for runners because I would be a better runner if I improved my mobility. I would Google healthy recipes because I had to eat healthy to be in good shape and to be a fit runner. I would Google strength workouts, so I could get stronger.

And it was all out there, it was FREE and it was at my finger tips.

The problem was I didn’t know how to put it all together properly. So instead of becoming a better, faster, stronger runner, I was injured a lot, my weight fluctuated up and down (and I didn't know why) and I did not get stronger.

I didn’t know what I was doing even though I thought I was doing all the right things.

I didn’t know that I was spending way too much time on cardio and not enough time on strength training.

I didn’t know that in order to get strong and build lean muscles, I needed to eat the right amount of foods.

I didn’t know that getting lean and staying fit relies a lot on eating at the right times.

These days people are GOOGLING all the same things I used to and information about intermittent fasting and carb cycling. They're searching for free meal plans on Pinterest.

And it’s all still out there and still FREE, but in order to get the best results, in order to get sustainable results, you need someone to show you how to use all of that information.

You need someone helping you implement intermittent fasting, so that you don’t damage your hormones. You need someone working with you on meal planning to make sure you are eating enough and not stressing your body by under-eating. You need a community to lean on and support you with motivation and guidance.

GOOGLE won’t do all that.

But the FASTer Way can!

My clients in the FASTer Way learn how to properly implement sustainable strategies and get daily one on one support and guidance from me. They get six weeks to practice putting all of the strategies to together to work with their everyday life. Because in order to be sustainable, it has to be something that they can successfully do ON THEIR OWN.

GOOGLE won’t do that.

You can learn more about my next round of FASTer Way by clicking here.

If you have questions or comments on this topic, leave them in the comments below. I love hearing from readers! And if you know someone else who is searching GOOGLE, I would love for you to share this post with them.

Happy New Year!

Self Care is More Than Just a Buzzword and 3 Simple Ways to Fit It In!

Self care is more than just a buzzword - it is essential to our overall good health.

Learn more about my next FASTer Way to Fat Loss group here.

Three Things To Thrive Through Your Day with Energy!

Happy Friday everyone!! I hope you are having an amazing holiday season with your loved ones.

We made it to Cincinnati on Monday morning after a long night of flying. We were feeling little upside down, but after a couple sleeps we are feeling more like ourselves and have enjoyed visits with family & friends and exchanging gifts and all the holiday treats!

So, today I want to know, are you downing multiple cups of coffee or energy drinks to get through your day? Tell me how you get through your day in the comments.

If you are surviving on coffee or caffeinated energy drinks, there is a better way! Follow these tips to boost your daily energy levels.

1. Think about what you are eating - instead of choosing coffee, energy drinks or sugary drinks - grab foods that will boost your energy without leading to a crash later. Eat whole foods and get a balance of protein, fat and carbs. Some great foods to eat for energy include quinoa, tuna fish, beans, eggs, chia seeds, oranges, nuts, wild salmon, pumpkin seeds, apples, bananas, spinach, blueberries, dark chocolate, trail mix, and lean beef.

2. Stay hydrated - When you’re dehydrated it can lead to exhaustion and difficulty focusing. Make sure you are drinking plenty of water throughout the day. If it is challenge for you, find a way to track it.

3. Get moving - Make it a point to stay active during your day. Movement and exercise improve energy. When you keep your body active, it releases endorphins. This helps manage stress and greatly improves sleep quality. It also helps the heart work more efficiently, allowing it to deliver more oxygen to the brain and other organs.

If you focus on doing these three things, you can greatly improve your energy naturally and stop relying on caffeine and sugary energy drinks to make it through your day!

Let me know in the comments, what makes you feel energized for your day? I would also love to hear your questions or concerns on this topic, so send them my way. 

And if you think someone else will find the information valuable, go ahead and share it. I would love for you to do that. I would be so thankful.

Have a great rest of your day!

Learn more about my next round of FASTer Way here -> click

Why we need to hit pause sometimes!

Are you feeling a little holiday stress right now?

Stress can have negative effect on the body, so let's take some steps to reduce it!






Learn more about my next FASTer Way to Fat Loss group --> here!

Why eating more helps you lose weight!

Happy Friday! I hope you have had an amazing week and an incredible December so far. It is simply flying by!

I got a really great question on Sunday when I spent the day at a local market chatting with people about the FASTer Way and I knew that I had to do a video about it because so many people are out there barely eating to try to lose weight and it’s not working or has stopped working. 

What is probably happening is they are in a plateau because they are under-eating and/or over-exercising.

If this is you or if you have reduced your calories and felt miserable, tell me in the comments.

One pain point that I hear frequently is the same one I had…I am working out 6 days a week, all cardio, I only eat like 1100/1200 calories, but I cannot lose weight! It does not make sense!

I know that frustration! These ladies and these guys are doing what they all say to do…eat less and exercise more.

So why isn’t it working?

Here’s why…they are probably not eating enough. They are probably not fueling their bodies properly with the right macronutrients, so their body has stopped burning fat. 

I want to explain the science behind what is going in the body but first, the question I got on Sunday that started this was, "I am only eating 1200 calories and not losing weight, how will I lose weight if I eat MORE?"

I had the same reaction! It just sounds backwards because that is what we have been told for so long. That in order to lose weight, we have to eat less and exercise more. So, I know it sounds crazy when I tell you that you should be eating A LOT more calories to lose weight.

Let me give you the science behind it.

When you are only eating 1100/1200 calories and you are working out, doing high intensity workouts 5 or more days a week, you are simply not fueling your body enough and it is running out of gas. That is simply not enough food and your body is rebelling against you.

When we under-eat, when we are not giving our bodies enough fuel, we are making our bodies choose what to do with the fuel that it is getting. Our bodies will be forced to choose essential functions over non-essential functions. This means that it STOPS burning fat and lowers our metabolism. It stops burning fat so that it can focus on the functions that just keep us alive: our heart, our digestion, our blood circulating, our brain!

When our body is under-fueled it will actually hold on to fat for future fuel because it stops trusting you to give it enough. Your body is in starvation mode. It's in survival mode at only 1200 calories! What is happening is that you are burning so much energy and you are not fueling the body enough so it is holding onto every single calorie that it can and storing it as fat.

Our bodies will burn through all of our glycogen first -> that’s our carbs, because that is our body's favorite source of energy. Once it burns through those carbs during your workout, it will go to stored fat for energy. 

But when you are under-eating, the body is afraid to burn that stored fat for energy, because it thinks it needs that storage to run your essential body functions. It will hold onto your fat stores like it is life or death! Instead it will start to go after muscle.

The only way to prevent that is to eat the right amount of the right foods! When you do this, your body will shed FAT and build muscle -> that is our focus in the FASTer Way to Fat Loss.

You need to bump up the calories and in the FASTer Way, we don’t even worry about calories.

We focus on our macronutrients. We focus on eating the right amount of the right foods at the right time. We are very intentional about what we are eating and how we are eating it.

We use carb cycling to make sure that we are getting in our carbohydrates for fuel but maximizing fat loss.

We use intermittent fasting to make sure we get the full benefits of digestive rest for cellular repair. We’re going to heal our gut when we do that and feel a lot less bloated and uncomfortable after we eat.

You would be amazed by the number of times my clients have told me that they feel so much better after implementing intermittent fasting. They are not bloated anymore and they have so much more energy! I hear this in the first 2 weeks of the program.

So again, the question was how can I go from eating 1200 calories to eating MORE like you say, and lose weight? How will I lose weight by eating more? 

Like I said, your body is in survival mode. It is holding on to as much fat as it can because it doesn’t think that it is being nourished enough. So it is going to hold onto every little bit that it gets, like it is life or death.

What we need to do is bump up those macros. we need to get you fueled properly for your every day life and for your workouts, so you have better workouts.

We need to get you doing strength training so you can build that lean calorie burning muscle

I hope this was helpful. That question comes up a lot as my ladies are getting started and I get it. It’s hard to imagine that you will not gain weight or it's easy to think that you will get “fat” if you eat more. Especially if you have been under-eating and following the eat less exercise more method for a long time.

But you just have to trust the process. I have ladies tell me all the time that they have never eaten so much food and been in such great shape! And hundreds of thousands of clients have gone through the FASTer Way and have amazing results. You can see it in the before and afters that I share on Instagram and the testimonials.

My next group start soon so you better grab your spot because you don’t want to miss out. So, if you want a spot, get signed up today! Learn more by clicking here.

I would love to hear your questions or concerns on this topic, so drop them in the comments below.

And if you think someone else will find the info valuable, go ahead and share it. I would love for you to do that. I would be so thankful.