Showing posts with label #fasterwaytofatloss #fasterwaywithamyc #fasterwaytofatlosscoach #amycainefitness. Show all posts
Showing posts with label #fasterwaytofatloss #fasterwaywithamyc #fasterwaytofatlosscoach #amycainefitness. Show all posts

Tuesday, September 1, 2020

Southwest Chopped Salad (with turkey breast)

Want to know how FASTer Way has changed me (besides losing over 13 inches)?

Take a look at this Southwest Chopped Salad!

The old me considered a salad a bowl full of romaine lettuce, some sharp cheddar cheese and Ranch dressing. Not only do I know how to fuel myself properly with all the macros, but now my body craves the micronutrient rainbow!!

I was inspired to make this salad by the Epic Salad Challenge we did in the FASTer Way VIP membership community in August. Like everyone else, I still don't eat EVERYTHING, so I tweaked the recipe we were given to make it my own.


2 cups romaine and leafy green lettuce

1/2 cup black beans

1/2 cup sweet corn

1/4 cup yellow pepper

1/2 avocado (I like mine mashed)

4 oz taco seasoned shredded turkey breast

2 tbsp salsa as dressing

If you follow the FASTer Way, this recipe is best on regular macro days. See my macros below.

Carbs 48.8g
Fat 21.5g
Protein 37.2

PS - I get asked frequently how I prepare my turkey breast. I buy a small Butterball turkey (I get mine at Safeway) and cook it in the crockpot. When it's done, I cut part into slices and shred the rest. For this recipe, I combine the shredded turkey breast in a skillet with taco seasoning and some water. Easy peasy!

Tuesday, June 16, 2020

5 Day Reset

Let's face it, there are times when we all fall off the wagon when it comes to our nutrition and fitness.

While my everyday lifestyle didn't change as much as most because of COVID-19, I did let bad eating habits start creeping back in. Convenience foods, extra treats, more indulgences...they were all adding up. 

Even with the best intentions, it can be hard to know where to start to get back on track! Just because I am a certified coach for a health and wellness program, doesn't mean I don't have struggles. Sometimes I NEED my community just as much as my new clients do.

Enter the 5-Day Reset.

In the FASTer Way community, we are given tools and challenges to help us navigate through plateaus and dial back in when we have let things get too loosey-goosey. This month we are doing a 21-Day Community Cut where we are cutting out habits and thoughts that don't help us reach our goals. The community challenge is always optional, but I couldn't wait to dive in as it came on the heels of my 10-day elimination detox with my FMP ---> perfect timing for me!

We kicked off our Community Cut with a 5-Day Reset to make nutrition our main priority and reset our minds and tastebuds. For 5 days we re-committed to whole food nutrition and focused on eating clean. No processed foods, no sauces and marinades. No sugar. Why? To clean out our body. To eliminate the foods that cause cravings.

How it Worked.

Day 1: all smoothies, all day. Instead of 3 square meals, we flooded our bodies with macro and micronutrients. We had a break-FAST smoothie, a lunch smoothie and a dinner smoothie. There was so much packed into those smoothies, I wasn't hungry at all! 

Days 2-5: two smoothies and two clean meals. Every day we broke fast with the break-FAST smoothie and every day we had the lunch smoothie as a snack. Lunch was 5 ounces of protein, 6 ounces of sweet potato (on my sensitivities list, so I had brown rice) and 1 cup steamed broccoli. Dinner was 5 ounces protein and greens.

The Ingredients.

There was a method to the madness! Every ingredient was picked because of the amazing benefits and the volume it would provide. Lemon juice aids digestion, flaxseed good source of healthy fat and helps hormone balance, coconut water contains electrolytes, ginger reduces inflammation. 

We were urged to drink green tea instead of coffee because it is anti-inflammatory and boosts metabolism. This was easy for me because I had already given up coffee during my 10-day detox, but drinking green tea was something new. I discovered that I like it!

The Results.

This reset was just what I needed to get back on track and recommit to whole food nutrition. I loved breaking my fast every day with a smoothie. I used to do this ALL THE TIME when I was still teaching. By day 5, I was enjoying the green smoothies as much as the fruitier break-fast smoothie. Proof that my taste buds had changed. I also had more energy, less gas and bloat, and slept amazing all week. My cravings for all the convenience foods I was reaching for more and more, have diminished almost completely and I find myself thinking about fruit a lot more. All big wins!

Combined with my 10-day elimination detox, I feel so much better than I did 15 days ago. I have lost water "weight" which I can see and feel in my belly and face. My clothes are fitting more comfortably and I am excited to continue to fix my body with healthy foods and not pills.

Have you ever done a reset? How did it go?

Let me know if you have any questions!!

Tuesday, February 25, 2020

Recipe Find: Jennifer Garner's Go-To Smoothie

This month I have been diving into plant-based eating. I'm doing this for a couple of reasons:

1. February is heart month and it is said that eating more plants and less meat is good for your heart among many other things like cancer prevention, boosted energy, neurological disease prevention

2. My step-daughters live plant-based lifestyles, so this will give me more insight into what they are eating and what we can prepare when we are together

3. I'm taking on this challenge with the FASTer Way community, so I am not alone as I navigate my way into a new way of eating.

Most of my recipes are found online or come from the FASTer Way meal plan. I love this smoothie that Jennifer Garner shared on social media. Plant based, great for low carb days and I almost always have all of the ingredients on hand!

Now, you don't have be a plant-based eater to enjoy this smoothie. I made it plenty of times before taking the plant-based challenge. I mean, it's just packed with healthy whole foods. Plus, it is absolutely delicious!
  • 1 or 2 scoops chocolate protein (I love this one because it’s even good as a shake with just water!)
  • 1 tablespoon ground flaxseed 
  • 1 tablespoon chia seeds 
  • 1 tablespoon almond butter (this one is my favorite - 1 ingredient!)
  • 1 1/4 cups unsweetened almond milk 
  • Handful fresh spinach
  • Small handful ice
  • Small handful blueberries

Blend and serve!

Full disclosure - it is a green smoothie, but I promise it tastes better than it looks. And that is also why I have not included a picture of it blended :) Enjoy!!

Let me know if you have any questions or if you give it a try!

Tuesday, January 28, 2020

How to Beat Common Exercise Struggles

Last week, I shared a poll on Instagram asking, what is your biggest struggle when it comes to weight loss? and the majority answered exercise.

When it comes to exercise struggles, it really comes down to three things: time, knowing what to do, and it’s really not about exercise, its nutrition.

So today I want to share how I can help you address those struggles through the FASTer Way to Fat Loss if you find yourself facing one of them.

Many people think they don’t have time to exercise and I get that. Sometimes life is just overwhelmingly busy. The great thing about the FASTer Way is that the workouts only take 30 minutes or less. The even greater thing is that if you don’t have a 30 minute block of time, you can totally do 10 or 15 minutes exercise and still get the benefits.

If exercise is a struggle for you because you don’t know what to do, the FASTer Way workouts are written by certified personal trainers so that you get the biggest bang for your buck in 30 minutes. They know that your time is valuable. FASTer Way strategically uses exercise so that you can work out less, but get GREATER results.

Finally, a lot of people are exercising but not getting results and blame it on the exercise when the truth is it might just be how and what you are eating. You can spend hours exercising at the gym or running miles and miles, but if you are not fueling yourself properly, you are not going to get maximum results. 

My clients are learning how to fuel their bodies and how to pair what they eat to their workouts. They are getting amazing results. They are losing fat, building muscle, and are stronger and more energized than ever. And quite frankly, they love the FASTer Way workouts because they have time to do them and they know exactly what to do.

Do you want to exercise less but get results? Do you want a work out plan that Is laid out for you so you know exactly what to do? I can help you with these struggles plus show you how to fuel your body properly through the FASTer Way program. When you go through the FASTer Way with me I will teach you how to fuel your body properly so that you get the results you want from your workouts. You will eat more and exercise less.

Click here for more information about my next round.

Let me know if you have any questions and have an awesome day!

Friday, January 24, 2020

Fruit and Nut Smoothie Bowl

This recipe is inspired by a meal from the FASTer Way meal plan. For more information about the FASTer Way program, go here ---> FASTer Way with AmyC

This recipe is all about the CARBS! In this recipe, I have made a delicious smoothie using frozen berries, almond milk, spinach, Greek yogurt and protein powder. Then topped with more berries, banana, nuts, seeds, honey and granola.

I am a big fan of DIY smoothie bowls (and acai bowls). These bowls are so versatile and are my favorite way to break my fast the day after low carb day. Seriously, in the FASTer Way, we are not shy about our carbs!

Carbohydrates are one of the body's main sources of energy and plays an important role in protecting our metabolism. So, if you are looking for a way to boost your carbs today, look no further than this amazing recipe.

Adding nuts and seeds to your smoothie, either when you blend or as toppings, is a great way to boost your fiber and healthy fats. Fiber helps control our insulin response to glucose. Healthy fats are the body's other main source of energy.

You really can't find a healthier way to enjoy a smoothie!

1 cup frozen berries 
1 scoop protein 
1 tbsp Greek yogurt 
1 cup baby spinach
3/4 cup almond milk

1 tsp chia seeds
Hemp seeds
Pumpkin seeds
1 tbsp granola
1/2 banana (sliced)
1/8 cup each raspberries, blueberries, blackberries 

1 tbsp honey

Nutrition info: 71g carbs, 10g fat, 20g protein, 18g fiber

Obviously, you can switch up the toppings to suit your own tastes, sensitivities and season. If you try it or use it as inspiration for your own, let me know in the comments!

Wednesday, January 1, 2020

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!