Travel Smart: Maintaining Your Health Goals While Away

We all know how challenging it can be to stay on track with our health goals when we're out of our regular routine, but with a few simple strategies, you can enjoy your time away without compromising your health.

Travel Smart Tip 1

Start by planning ahead. Research healthy restaurants and grocery stores near your destination. Pack some healthy snacks like nuts, fruits, and protein bars to avoid the temptation of fast food. 

I love to make my own blueberry oats protein bars or brownie protein balls (recipes linked for you) for when I travel. If I’m buying snacks, I look for products made with mostly whole food like Aloha bars or Bobo’s.

Travel Smart Tip 2

Find ways to stay active. Many hotels have gyms, but you can also explore your surroundings with a morning jog, a hike, or even a walk. And don’t forget to check out the local gyms. We popped into a fitness center once to ask about a temporary pass. They did not sell us a temporary pass…they GAVE it to us for free! That made doing our workouts so much easier. Staying active will help you maintain your fitness routine and boost your energy levels. 

My favorite place to visit in the US for an active routine is Cape Cod in the summer. We used to rent a house for two weeks. We could easily do our at home workouts each day, and there were so many ways to stay active: biking on the Shining Sea bike trail, SUP and SUP yoga, playing mini golf, walking to the beach every day!

Travel Smart Tip 3:

When dining out, be mindful of your portions. It’s easy to overeat when you're trying new foods, so consider sharing dishes or ordering appetizers instead of entrees. This way, you can enjoy a variety of flavors without overindulging. 

My favorite restaurants that make ordering simple would be Stones Throw in York, Maine, The Red Parrot in Newport, RI, The River House in Portsmouth, NH, Oar House in Pensacola, and Nalu on Oahu, Hawaii.

Travel Smart Tip 4:

Don't forget to stay hydrated. Traveling and busy weekends can dehydrate you, especially if you're spending time in the sun. Carry a water bottle with you and aim to drink plenty of water throughout the day. 

I like to add Relyte electrolytes and FW flavored collagen to my water - makes it taste like a treat! My favorite flavor is strawberry lemonade. Staying hydrated prevents you from thinking you are hungry when you are really thirsty because the signals in the body are very similar!

I encourage you to take these tips to heart on your next trip or long weekend. Remember, you can enjoy your time away and still make healthy choices! 

If you have any questions, drop them in the comments below! 

Dare to Change: Why Bold Moves Lead to Big Health Results

Whether you're looking to make significant changes or just small improvements, bold action can be the key to achieving your health goals.

Taking bold action in your health means stepping out of your comfort zone and making decisions that can lead to significant improvements in your well-being, especially during midlife. It’s about being proactive rather than reactive. Why is this important? Because during this stage of life, bold actions can help balance your hormones, boost your energy levels, and improve your body composition. These impactful changes are often not achieved through hesitant steps. Embrace bold actions to see real, lasting benefits in your health and overall well-being.

Bold Action looks like:

Commit to a Goal:  Set a clear, bold goal for your health. Whether it's losing a certain amount of weight, improving your nutrition or starting a new exercise routine, having a specific target gives you something to strive for and keeps you motivated. 

Embrace Change:  Don't be afraid to make significant changes to your lifestyle. This could mean overhauling your diet, committing to a new workout routine, or even changing your daily habits. Embracing change is a bold step that can help you balance your hormones, boost your energy levels, and improve your body composition, leading to remarkable results.

Seek Support:  Surround yourself with a supportive community. Whether it's friends, family, or a fitness group, having people who encourage and motivate you can make a huge difference. Our community provides a supportive environment where you can share your journey, get guidance, and stay inspired. 

Let me share a couple of inspiring stories from individuals who took bold action in their health journey and saw incredible results.

My client Terri started working with me after recovering from a broken ankle. Her main goal was to build strength. When she started my program, Terri also looked after her mom and hosted a lot of visitors (she lives in Florida!). Her bold action to jump into my program even though her life was full of responsibilities and events helped her see how to navigate a healthy lifestyle no matter what is going on. In just 6 weeks, she went down a pant size, lost 10 pounds and was sleeping better. Most importantly, she felt stronger physically & mentally.

Janine is another client of mine. She was dealing with the effects of hormonal changes and wanted to regain control of her body and lose body fat. She started my program while recovering from a neck injury, knowing she would only focus on her nutrition. She boldly embraced the strategies and lost nearly 7 inches from her midsection in the first 5 weeks! When she could, she started doing the workouts and over the course of the next year, she lost over 30 pounds. 

I encourage you to take bold action in your health. Join my coaching program, set ambitious goals, and make the changes needed to achieve them. I look forward to seeing YOU take bold action today! If you'd like more information about us working together, send me an email that includes your goal!

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!

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.

How and Why You Should Eat Your Carbs!!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Recipe for Enjoying Your Thanksgiving and Staying on Track

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

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

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

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

I never want you to feel guilty about eating!

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

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

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

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

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

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

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

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

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

How to Prep for Your Workout

Hey everyone! We are just wrapping up Prep Week around here and my new clients have been testing out the workouts. I’m going to be doing my active recovery day workout soon, but…

I thought I’d talk a little bit about how to prep for your workout to get the best experience.

If you are doing a new workout program (like the FASTer Way to Fat Loss®) for the first time, trying to figure everything out in the beginning can feel like looking for a needle in a haystack. There can be a lot of moving parts and keeping track of it all takes some getting used to. Even if you have been working out on a regular basis, learning a new workout program takes some time.

Here are a few things you can do to prep for your workout to make it go smoothly and so you can get the best experience.

Save the workouts. In FASTer Way to Fat Loss® you receive access to a private portal where all of the workouts are loaded for you. You can print the workouts from your computer, screenshot the workout for each day of the week on your phone, or save the webpage for easy access in your browser. (this is what I do). You will need to look at the workout while you’re doing it, so choose the method that will work best for you. Try them all to see what that is if you need to.

Look ahead. No matter which option you choose to save your workouts, once you do that LOOK AHEAD. First look at the whole week AHEAD of time. Read through the entire week of workouts to make sure you understand the directions. Second the day before, look at the workout for the next day. In the FASTer Way to Fat Loss®, we link to demo videos, look at those too! Look at everything you can. If you see something that is confusing or you don’t understand -> ask your coach ahead of time. In the FASTer Way to Fat Loss® this means posting your question in the daily thread.

Make a plan. When will you work out? Where will you work out? What will you need for the workout, like equipment if you are doing at-home option? What will you want during your workout, like water, a sweat towel, a snack for after -> this is especially useful planning if you are working out at the gym on your lunch break or during your child’s soccer practice.

If you do these things, your workouts will go more smoothly and you will have a better experience. But also remember that if life gets in the way, if the workout is NOT perfect, it’s ok! Remember that it is about progress, not perfection!

I hope you found this information helpful. If you did I’d love for you to leave me a "fist bump" in the comments! 

Registration has officially closed for my FASTer Way to Fat Loss® November round, but you can add your name to my waitlist and reserve your spot in my December round.

You can check out more information on my FASTer Way to Fat Loss® page including FREE guides that you can download and my own FASTer Way to Fat Loss® story.

Keys to Success in Your Fitness Journey

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

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

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

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

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

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

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

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

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

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

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

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

Low Carb Meal Planning Made Easy

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

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

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

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

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

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

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

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

For dinner your main meal plan could be grilled chicken and veggies. This is

all you need on a low carb day. On a regular macro day (when your carb intake is higher)

you could add rice, a baked potato, quinoa.

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

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

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

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

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

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

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

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

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

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

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

How to Avoid the Holiday 15

This is the time of year that a lot of people look forward to. All of the end of the year holidays...Halloween, Thanksgiving, Christmas, New Year’s. People are getting together with family and friends, having all the yummy foods and treats and drinks and dealing with stress.

Wait, what?

The end of the year holidays stress a lot of people out because they are worried about over-eating, over-indulging and gaining weight! The reality is, most people will over-indulge and over-eat during the holidays and see some weight gain.

It doesn't have to be that way!

Here are my tips to avoid gaining the Holiday 15:

1. Drink lots of water - doing this fills your belly up and reduces the chance that you'll confuse the hydration signal and the hunger signal.

2. Start your day with some exercise - go for a walk, do a 20 minute elliptical, do anything that gets you moving. This will set you up to continue making healthy choices throughout the day (don’t want that workout to go to waste, right?)

3. Don’t accept any leftovers. Seriously! No matter how good it was or if it’s your aunt’s most amazing and delicious cheese ball…leave it behind. Out of sight, out of mind. You can’t overeat food that you don’t have, am I right?

4. Try intermittent fasting - try eating during a set window of time, say 8 or 10 hours. Not only will this kick start your body’s own natural fat burning process, but people who do intermittent fasting tend to eat less during their set eating window.

5. Finally, if you really want to head into the holidays without a worry in the world when it comes to eating and not eating, join my next round FASTer Way to Fat Loss® online bootcamp. I will equip you with the strategies you need to enjoy all the holiday food and treats and instead of gaining a Holiday 15, you could be on your way to losing a Holiday 15!

To sign up for my next round or check out what it’s all about -> click here

Sleep is Important to Burn Fat

There are a lot of factors that affect our body's ability to effectively burn fat and sleeping well is one of them. Not sleeping enough can reduce and undo the benefits of good nutrition and exercise, which is why rest is the second most important part of the FASTer Way to Fat Loss® program.

Here are some reasons that getting a good night's sleep is important:

1. Lower cortisol levels - when your body is sleep deprived it produces more of the stress hormone, cortisol. Higher cortisol levels can cause the body to store fat and increase the hunger hormone.

2. Increased motivation - poor sleep or not enough sleep leaves you feeling exhausted, dazed, even a little grumpy. Any motivation you had to reach for good food choices or to take time for exercise goes out the window.

3. Managed hunger hormones - Those who get adequate sleep tend to eat fewer calories than those who don't. Sleep deprivation disrupts the daily fluctuations in appetite hormones and is believed to cause poor appetite regulation. This includes higher levels of ghrelin, the hormone that stimulates appetite, and reduced levels of leptin, the hormone that suppresses appetite.

4. Reduced insulin sensitivity - lack of quality sleep can affect insulin levels. When insulin levels are off, your body will start to store fat instead of burn it.

When you cut back in sleep, you also cut back the amount of fat loss you can lose by half.

Try these tips for better sleep:

1. Do your workout at least 3 hours before bedtime. Physical activity promotes deep sleep, but too close to bedtime can stimulate the body and keep you awake.

2. Reduce your screen time. Playing on your phone or laptop, watching television can prevent the body from producing the sleep hormone, melatonin.

3. Create a sleep sanctuary. Dark and cool rooms promote better sleep. Use black out curtains, cover the glow on your digital clock, wear a sleep mask to block out light. Decrease the temperature in the room you sleep in to signal the body that it is time to go to sleep.

4. Eat whole foods. What you eat throughout the day can promote better sleep. Avoiding processed foods will help you fall asleep and stay asleep longer. Consuming proteins, healthy fats and complex carbs will promote the fat burning process and muscle growth while you sleep.

So, in addition to making good food choices and exercising daily, getting enough sleep is important for fat loss and our overall health.

See information on my next round of FASTer Way to Fat Loss® here.

Tips for Successful Low Carb Days

Low carb diets are a strategic way to teach our bodies to burn stored fat. When consuming fewer grams of carbs throughout the day, our bodies deplete of glycogen and reach to stored fat for energy.

Most people starting a low carb diet for the first time will struggle in the beginning and sometimes feel withdrawal like symptoms (headache, puffiness), especially if they are coming from a high carb, high processed food diet. This is caused by the transition our bodies go through while going from a sugar burner to a fat burner and adjusting to a new eating cycle.

Here are some tips for a successful low carb day:

1. Plan your meals - If you have an idea of what you are going to eat throughout the day, go ahead and log it into My Fitness Pal and check your nutrient goals. This is a great way to make sure you don't exceed your carb intake goal and lets you see where you need to make adjustments.

2. Have low carb snacks ready - Snacks are often the culprit when exceeding low carb goals. Plan your low carb snacks and have them on hand so you don't have to think about it. Nuts, raw veggies, jerky, even a protein shake are great low carb snack ideas.

3. Drink plenty of water - Avoid carb loaded drinks and instead drink lots of water. Staying hydrated will prevent cravings and help flush the body as it processes all the protein and healthy fats you are consuming during your eating window.

4. Vary your foods - It's good to have go-to protein choices, but keep it interesting by mixing in different proteins. Instead of always going for the chicken recipes, try fish, sausage, pork. Also, try preparing foods in new ways, like mashed or riced cauliflower!

5. Consume healthy fats - Healthy fats like fish, nuts, avocado, oils, will help you feel full and will help you reach your calorie goal for the day. Healthy fats have more calories per gram than protein and carbs.

Consuming an intentional low carb diet will help turn our bodies into fat burning machines. In the FASTer Way to Fat Loss® program we cycle low carb days and regular carb days. Click here to learn more about my bootcamps and I will show you how to pair workouts with low carb days for optimal results!

3 Intermittent Fasting Tips

Intermittent fasting has become a health and fitness industry buzz word but there's a good reason for that: it works! 

What is it? intermittent fasting is an eating schedule that alternates between a FASTED state and a FED state during a defined time period. The point of using IF is to extend your fasting window to force your body to rely on stored fat for energy.

People are often skeptical when they hear the term intermittent fasting, however I want you to know that it is an effective practice that will help your body burn fat. I've been implementing IF for over two years and feel amazing.

Here are three intermittent fasting tips that you can do to start using this strategy today!

1. Try shortening your eating window. You don't have to jump into a 16 hour fast right away. Just try something that feels doable for you. Start with a 12 hour fast, see how that feels. When you are ready, try bumping up to 14 or even 16 hours of fasting. 

2. Drink plenty of water! Staying hydrated, especially during your fasting window, is very important. Start each day with a large glass of water (or two!) and keep drinking all day. It's also ok to drink black coffee, herbal teas and BCAAs during your fast. 

3. Focus on whole foods. Break your fast with a healthy balance of protein, carbohydrates and good fats. Eating whole foods fuels our body properly, prepares our body to function optimally and fills our body with appropriate macronutrients and micronutrients to sustain our fasting period.

I fully believe in the benefits of this lifestyle and encourage you to give it a try!

Let me know if you do in the comments below :)

My Tips for a Successful Fast Day

Fasting is a healthy activity. The benefits of a successful fasting experience include cleansing and restoring your body, weight loss, hunger awareness, and control over your eating.

Some people struggle to get through a 24 hour fast. Feelings of fatigue, crankiness, and let's be honest, hunger, often derail the attempt.

this is to mrC

Fasting takes willpower, but a few tips like these help me make it through.

I drink lots and lots of water. The more water I drink, the fuller I feel, and then I don't feel hungry. At least not dying hungry. 

I like to take a walk or do some other light activity when I would normally be eating. This morning I did my daily plank work and then took a walk. I took another walk around lunchtime.

When I start feeling hunger rumblings, I try to keep my mind busy. Personally I like to binge watch Netflix, but reading a good book is another good option. 

Breaking fast: shrimp spring rolls, bbq chicken breast, green beans, handful of peanuts

I didn't need the spring rolls, but they sounded so good and are not the worst thing for me to splurge on after a fast. Right? And the peanuts? I have a crunchy addiction.

Macros: Not horrible, but could have more carbs. Maybe I'll eat a couple of grapes, hehe.

How do you feel after a long fast (intentional or not)?