Sunday, December 29, 2019

Friday, December 27, 2019

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

Thursday, December 19, 2019

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!

Friday, December 13, 2019

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.

Tuesday, December 10, 2019

It's time to get your groove back!

Happy Monday everyone!

We have made it through Halloween and Thanksgiving and now we are in the home stretch before the final end of the year holidays.

Some of you might have set goals for yourself that you were going to stay on track and DIAL IT IN or maybe you were going to DIAL IT BACK and focus on moderation while you indulged. 

Maybe it didn’t go as planned or maybe you are having trouble ending the celebrating!

First of all, ditch the remorse. Never feel bad about enjoying your celebration or holiday and the food and drink that goes with it! And if you have been less than perfect, stop feeling bad about that too.

Instead of looking at it with a “what have I done” attitude, let’s think about “what you can do now” and move forward. 

If you celebrated with a little bit too much food and drink or if you have continued to celebrate, don’t panic. Even if your pants are feeling tighter today, it’s easier than you think to get back on track. 

It’s time to get your groove back!

Show yourself grace. Don’t spend the days beating yourself up. This will only make you feel stressed which can lead to cravings and making more poor choices. You can’t turn back the clock or erase what happened, but you can accept it and move on.

Get back to your normal routine. Definitely resume your regular eating schedule as soon as possible. Plan your meals, start tracking your food again if you do that and took a break. If you practice intermittent fasting, extend your fasting window by an hour or two to give your body a little more time at digestive rest. Then eat meals with a balance of carbs, fats and protein that help you hit your goals. Get back to your workouts - just don’t binge exercise to make up for binge eating. Over-exercising is a stressor on the body that leads to fat gain instead of fat loss.

Drink lots of water. Staying hydrated will help your metabolism and wash things down and out of your body. That heaviness you might be feeling is a combination of water retention, extra glycogen (stored from extra carbs) and waste in the digestive track. All of this “weight” will eventually be balanced out by drinking plenty of water and resuming your normal meals.

If you were following a healthy lifestyle before the end of the year holiday madness started, get back to what you were doing. Focus on moving forward.

If you want to learn healthy habits, you can join my next FASTer Way to Fat Loss group that will start on DEC 30. I would love to help you get your groove back and kick off 2020 chasing down your health and wellness goals! Learn more about my next group here.

Remember, don’t look back at what you could have, should have done. Focus on starting fresh today. You are always one choice, one day away from getting back on track.

What is one goal you have for yourself in 2020? 

Wednesday, December 4, 2019

2019 Holiday Challenge

Back by request, I am hosting another merry little fit-mas challenge!

The way I see it, we could all use a little extra motivation during the busiest time of year. At least I know I can! It's just so easy to to put things off and turn the holidays into one giant long break from healthy habits.

So, if you have found it hard to make time for workouts since Thanksgiving, (maybe even Halloween!) or if you are just a sucker for challenges (like me), I am happy to announce the 2019 HOLIDAY CHALLENGE. This is my way of helping YOU overcome the challenge by giving you quick exercises that you can do anywhere and a community to encourage you to stick with it.

The goal of this challenge is stay motivated and keep moving through the busy holiday season with daily achievable and challenging exercises. At the end we will feel amazing heading to our holiday events!

Here's how the Holiday Challenge works:

Monday through Friday until Christmas Eve, we will be completing 50 reps of different bodyweight exercises. Each day I will post the exercise for the day (with video) in the Holiday Challenge private Facebook group. On the weekend, you can choose your favorite exercise from challenge so far to repeat.

In addition, you will receive a FREE Macros to Muscles guide, mindset tips, holiday recipes and tips for eating smart on the holiday!

If you want to have yourself a Merry Little Fit-mas, then I've got you covered. My challenge will help you keep your head in the game and give you the accountability and motivation you need to stay on track or get back to it during the holiday season!

To join the Holiday Challenge, simple click here to join the private Facebook group and get ready because the fun begins December 9th!

Have a question? Leave a comment below or send me an email!

Are you joining me for the 2019 Holiday Challenge?
Let me know in the comments below!

Monday, November 25, 2019

Get Your Fat Pants Ready!

It’s time to get your fat pants ready!! Haha just kidding!

But seriously, people do tend to over-indulge over the holidays. And sometimes one holiday leads right into another holiday and before you know it, those pants are feeling a little tighter.

Am I right?

It’s Thanksgiving week Thanksgiving is known as the day that we throw caution to the wind and indulge in whatever we want. Some people over-do it and head down the slippery slope of over-indulging right through the new year. Others are so afraid of over-indulging that they spend too much time worrying about food and depriving themselves of food and feeling guilty about food

I don’t want anyone to feel guilty about food! Especially at THANKSGIVING!

Today I want to share my recipe for thriving through this holiday week:

1) Do NOT stress about food! Enjoy your company and enjoy all the foods. If you have weight loss goals, be intentional about your choices. Stay focused on whole foods, load up on protein and veggies, make a healthy appetizer to share. The key is to FULLY enjoy yourself. Don’t deprive yourself and feel miserable later. It’s one day and if you make healthy choices the rest of the time, one day will not ruin your progress. The truth is, it's the days following Thanksgiving that are most important.  Leave those leftovers behind and get right back to your normal routine the day after the holiday. 

2) Stay active! Grab your family and friends to join you in your workout instead of skipping it. Even if you don't have time for a full workout, half or 15 minutes is better than nothing. Consider a turkey day run or walk that you can do together and support a good cause. You’ll be active and create fun memories together. Then get pumped up for awesome workouts the rest of this week where you will put those Thanksgiving carbs to good use.

3) Relax! Enjoy sleeping in and give yourself a break from being on the go ALL THE TIME! Let others help you if you are hosting company. I know it can be hard to let go of control, but it will help you enjoy the day. Think about what things NEED to be done and what things can WAIT to be done. Make a point to step back and relax.

Having the right mindset is going to help you thrive through the holiday. Set some boundaries for yourself but don’t make it all or nothing. You can indulge, you can enjoy without experiencing a set back.

If you would like more information about FASTer Way to Fat Loss and learning strategies to help you reach your goals, click here or send me a message and we can chat about your goals. I’d love to help you!

Thursday, November 21, 2019

There’s Nothing Wrong with Setting Non-negotiables

Today I want to chat about setting non-negotiables. 

We are coming in hot on another holiday! Thanksgiving is already just one week away.

For those of us living and creating a healthy lifestyle, holidays have a way of making us feel like we’re off track. With all the parties, performances, recitals, get-togethers, events, dinners (and whatever else is thrown your way),  it can feel overwhelming to prioritize our health and nutrition.

But, there are things you can commit to, even when your routine is off through the holidays.

We know that healthy living is created through the consistent daily habits we establish for ourselves, right? ⁠
So even through the busy time of year, we can set boundaries, we can set non-negotiables, that will help us stay on track but still enjoy ourselves!

Here are my nutrition and fitness non-negotiables for the holidays:

intermittent fasting - No matter where I spend my holidays, I still focus on breaking my fast later in the day and consuming all my food, all my macro calories during my eating window. This works for me because intermittent fasting is flexible - I can move my eating window to fit my schedule. It is convenient - I can do it anywhere. Even when I’m traveling and I'm away from my food, my routine, my stuff, I can control my appetite and allow my body to digest the food that I am giving it through intermittent fasting.

Exercise - No matter what, I will find ways to get in my daily movement - either through a structured workout or some other activity. This year mrC and I will be doing our FASTer Way 5K walk in the morning. I will not spend my day sitting and eating. As a fitness junkie, that just wouldn’t work for me! 

Be a picky eater! - This used to mean that I would be a pain the butt and not want to eat anything. NOW it means that I will pick and choose what I eat because I eat to fuel my body. I also want to make sure that if I decide to indulge in alcohol or sugary treats that I have balanced those with lots of PROTEIN and NON-STARCHY VEGGIES. I’m going to enjoy the holidays, my way - and make smart choices.

I’m so grateful that I found the proper nutrition and exercise through FASTer Way to Fat Loss to help me get through the holidays without feeling guilty or worrying that I am going to ruin my progress.

If you are trying to create and live a healthy lifestyle, remember that it is ok to set boundaries. Setting non-negotiables will help you stay on track and enjoy yourself.

I’d love to know what your nutrition/healthy habit non- negotiable's are. If you have one, share in the comments below.

If you would like more information on FASTer Way to Fat Loss and when my next group starts, click here.

Wednesday, November 20, 2019

Don't Be THAT Charlie Brown!

Today I want to talk about Charlie Brown. This might sound strange, but I promise there is a point.

You probably know the Charlie Brown football gag, but just in case here is a quick summary because we can learn a couple of lessons from Charlie Brown’s experience:
Lucy tells Charlie Brown that she will hold a football so he can kick it. Charlie Brown refuses because he doesn’t trust her. Lucy persuades Charlie Brown to trust her, but as he runs up to kick the ball, she takes it away at the very last second and he flies up in the air. 

We are all guilty of being THAT Charlie Brown…falling for that thing that seems too good to be true only to be fooled and disappointed in the end. And perhaps we are even more like Charlie Brown than we’d like to admit because despite being fooled repeatedly, we often find ourselves expecting the result to be different the next time.

The nutrition and fitness industry places that metaphorical football in front of us, the consumer, all the time. They dangle their products, a magic pill, a miracle shake, or their version of a healthy food and promise that it will help us lose weight, reach our goals, get that perfect body without doing anything other than taking their pill or eating their food. And because we think they have our best interests at heart, we fall for it.

We fall for it because we are frustrated that we aren’t reaching our goals on our own.
We fall for it because we are tired of trying to figure out what to do and not getting the results we want.

Don’t be THAT Charlie Brown. Don't get swept away by empty promises! If it sounds too good to be true, it probably is.

We need good nutrition DAILY.

Be the Charlie Brown that is persistent, but instead of chasing after things that are too good to be true, 
persist in having good nutrition every day.
Persist in creating habits that are real and healthy:
eat whole foods
eat enough food
eat the right foods
If you don’t know what those things are, be the persistent Charlie Brown...persist in finding out.

Programs, like FASTer Way to Fat Lossthat focus on whole food nutrition and science backed strategies like intermittent fasting and carb cycling can help you implement these habits if you can’t do it on your own.

I understand not being able to do it on your own. I was feeling frustrated and defeated because I thought I was doing everything right. FASTer Way to Fat Loss taught me how to eat and exercise to make my body happy and get results.

I hope you have learned a thing or two from Charlie Brown today! Don’t be fooled by empty promises and don’t give up on yourself!

You can learn more about my next round of FASTer Way to Fat Loss here.

Tuesday, October 15, 2019

If you only care about a number on the scale, you will struggle forever!

Hey there!

I hope you are having an amazing day!

Today I want to chat about your scale.

Be honest! Do you obsess over the number on your scale?
Don’t worry. You are not alone.

Many people worry WAY too much and stress WAY too much about that number.

It’s too high
It’s not moving fast enough
Wait, why did it go back up????

Here are some things you should know about the number on a scale:
  1. it only explains our relationship with gravity
  2. it fluctuates based on water in your body
  3. it is not a good measurement of progress
Every day I see ads for weight loss. They say things like,

Lose 10 pounds in 10 days
Do this for 7 days and lose 20 pounds

Nothing that promises results in such a short amount of time is true or good for you.
It takes an average 45 days to see REAL change, to start to create a healthy lifestyle.

That is why I would love for you to join me and my next round of FASTer Way to Fat Loss. 
I will not promise you weight loss.

I WILL promise you strategies that will help you lose fat, build muscle and improve your overall health.
I also promise that you will have to work for it.

The fat you want to lose, the fit and lean body that you desire, the healthy lifestyle you can be yours with hard work, consistency, positive mindset and patience.

If you have questions about the FASTer Way to Fat Loss, drop them in the comments below or send me a message. 

Visit my FWTFL page for more information and my own journey.

I truly want to be a part of your journey with breaking up with your scale!

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!

Wednesday, August 14, 2019

Turn Sabotage into Success

Without even knowing it, when we start working toward a goal of fat loss or weight loss we often do things to sabotage our success. We think we are doing the right things, but in reality we are putting our bodies in a place where it will refuse to do what we want. This leads to feelings of frustration and defeat because we aren't getting results. We aren't seeing a change and often times we don't know why.

Three common things women and men do that sabotages weight/fat loss:
  1. Reduce calories - We start under-eating. We starve ourselves and eliminate certain food groups. We label certain foods as bad and avoid eating them. We think we are going to lose fat/weight, but in reality our body gets stressed and stops burning fat. Instead, when we severely restrict calories, our bodies will hold onto fat for survival.
  2. Over exercise - We start to exercise too much and at a high intensity. We pile on the minutes and hours spent at the gym or running. We track those calories burned obsessively and even double up on workouts to reach a specific high target number. Exercising too much only stresses the body and prevents it from doing what we want -> burn fat/lose weight.
  3. Wrong mindset - We often start our journey off great but then can’t follow through because we have the wrong mindset. It becomes all or nothing, good versus bad, on versus off. When we look at our journey this way, it often leads to failure because we are being too hard on ourselves.
To turn the sabotage into success you have to do three things:
  1. Eat enough - Eat enough of the right foods to fuel your body properly. Each of us has to find out what that amount is and make sure that we are hitting our goals. When we do that, our daily movement creates a natural deficit. This is a healthy deficit because the body is fueled but burning fat stores for movement and any exercise that we do. 
  2. Exercise right - When we get in 30 minutes of exercise a day and when we get a variety: cardio, strength training, and low intensity, our bodies will burn fat, build muscle and not be in a state of stress. Our body will be happy to burn fat and let go of the weight.
  3. Positive mindset - Fat/weight loss is a process. It won’t be perfect. We have to focus on what we do well and set a goal to do the rest better tomorrow. Having a positive mindset that allows us to embrace the struggles and celebrate the wins helps us to sustain our journey. We are more likely to follow through than when we have an all or nothing mindset.
My mission is to help women and men who are feeling frustrated because they are not getting results from deprivation diets and working out all the time. I want to show women and men that there is a better way, a sustainable way. 

As a FASTer Way to Fat Loss coach, I teach my clients fat loss strategies that are sustainable because they eat enough, they exercise the right amount and the celebrate the process. 

You can join my next round on August 19 and end your frustration too. Use this link to register or to learn more about the FASTer Way to Fat Loss program. 

Now is the time to get started with a new routine and build healthy habits that work! 

I hope you’ll join me!

Wednesday, June 5, 2019

Focus on Losing Fat, Not Weight!

Happy Wednesday everyone!

I am hopping on today to chat a little bit about losing fat versus losing weight.

Many people are obsessed with what the scale says and I want to tell you why you should be focused on losing fat instead.

 So many of us have been taught to focus on our weight in terms of being healthy. It is important, but it is also just a number that shows our relationship with gravity!

When most people say they want to lose weight, it’s because their clothes aren’t fitting well anymore and they see a number on the scale that is to blame. People blame weight because they feel out of shape and unfit.

However, when people focus on losing weight, often times they will also lose water, muscle mass, strength and overall fitness. This can have a lot of negative side effects on our body.

Again, don’t get me wrong, a healthy weight is important, but what’s more important than losing weight, is losing fat.

Here’s why:

When we focus on losing fat with the right nutrition and fitness, we can see so many benefits.

When we lose fat we change our body composition – 
  • we feel comfortable in our clothes again, 
  • we see muscle definition re-emerging, 
  • we find a version of ourselves that is in shape and fit.

 Something else that happens when we lose fat -
  • our metabolism increases, 
  • our body’s ability to burn fat on its own is greater, 
  • we have more energy

The truth is, we want to lose fat, not weight. Losing weight is often temporary and most of us do not want to find again after we’ve lost it!

To turn your body into a fat burner you have to make sure that you are eating the right amount of the right foods. That means eating the right amount of carbs, fats and proteins every day. Eating enough every day. Once you do that, you will no longer be obsessed with the number on the scale!

And to really lose fat, you really need to limit your alcohol – which can stop the fat burning process for up to 36 hours!

Feel free to follow me on IG at amycainefitness, I would love to connect with you there.

Let me know if you have any questions! I’m happy to answer them for you. If you found this information helpful, please share this post.

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

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

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?