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 want...it 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

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.


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.


Tuesday, January 1, 2019

Proper Mindset to Get the Results You Want

When you join the FASTer Way to Fat Loss® program, I give you what you need to succeed, but here's what I can't give you:

Proper Mindset

This is the one thing that you must bring with you to the program if you want to reach and exceed your goals. Here's what it means:

1. You set goals - Taking the time to think about what you want to achieve that will help you see the results that you want has a big impact on your progress. Reflecting on those goals helps keep your head in the right place.

2. You celebrate biggest wins - It's not all about fat loss. It's also about having energy, sleeping better, improving overall health and wellness. Recognizing those non-scale victories keeps your focus in the right place.

3. You do YOU - Everyone has different goals, different objectives, different macros, different circumstances. A proper mindset means that you celebrate others, but you don't compare yourself to them. Your journey is unique and special.

4. You focus on PROGRESS, not perfection - We all want the big prize at the end of our hard work. The goal is important, but so are all the steps it takes to reach it. The practice (mistakes, missteps) is part of the process. Staying focused on the work and moving forward despite an off day is super important.


Living a healthy lifestyle is more than just about losing weight, losing fat. It's about losing the mindset that got you in an unhealthy place to begin with. When you have a positive mindset, you are ready to make the most of things as they are today. A proper mindset will see you achieve your goals!







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