The One Thing to Do If You Want to Lose Fat

Hey everyone! I am so excited to jump on here today and talk to you about nutrition and fitness and the one mistake that I see so many people making when they are trying to change their body composition and lose weight. I made this same mistake but now I know what to do and I want to share that information with YOU.

Thank you so much for reading! Today I am going to tell you what you need to do to start seeing progress whether you are trying to lose body fat and change your body composition or build muscle and see more definition. If you know someone else who is in this situation, please share this blog post with them right now because I want everyone to know the easy way to start seeing results.

So, if you are trying to lose fat and change your body composition, and feel like nothing you do is working, please keep reading.

This is what I see happening all around me…especially this time of year when everyone is thinking about resolutions. I see this time and time again. And trust me, I was the same way.

People want to lose weight (lose fat) and fit into their clothes again and feel better wearing their clothes. They are tired of feeling flabby and uncomfortable. They’re frustrated with belly fat that won’t go away. People want to look good and feel good. We all do!

The first thing they do is start working out…signing up for gym memberships, taking fitness classes three and four times a week. They start working out more and more and more. Some of these people even do two workouts in one day, or maybe three. They are 100% focused on burning as many calories as possible because they believe they need to burn more than they eat.

In addition to that, people start eating “healthy” – maybe they decide that skipping a meal and cutting back on calories is the answer. Some people will cut out carbs completely. These people will see results, at first, but then it gets harder and harder to live on cutting calories and eliminating an entire macronutrient. 

These people get tired of working out more and more and more and eating less and less and less. Eventually their fitness and “healthy” eating plan falls apart and they lose the progress that was made. Frankly, they are too tired to keep up that crazy plan.

If this is you or someone you know, then I have the answer for you.

You have to look at food first. If you want to change your body composition and lose fat, you have to look at what you are eating.

In the FASTer Way to Fat Loss® we do three things to make nutrition the focus:

1.     Focus on macros -> eating enough of the right foods -> Carbs, Fats, Proteins & enough calories!!

2.     We make whole foods our primary source - if it comes from the ground or a mother, eat it!

3.     We cycle our carbs - this gives us the benefits of low carb without completely eliminating a macronutrient!

If you are not tracking your food, then you really don’t KNOW what or how much you are eating.

When you start tracking your food, you will see exactly what you are eating and exactly how much you are eating. And you will probably learn that you are NOT eating enough and you are not eating the right foods. 

Even if you think you are, if you are not seeing the progress you want, you are not.

Grab your phones, download a food tracking app like MyFitnessPal and start tracking your food. And don’t set your calories at something crazy low like 1200. Anything under 1500 is probably under-eating for most of us.

But start logging your food, I’ve said this before and I will say it again, log all of your meals, your snacks, the ingredients in your recipes…log it all and track it all. Then see what your day looks like. If you are not eating 50% carbs, 30% healthy fats and 20% protein, then you need to change the way you eat to get the results that you want. 

It’s that simple. Eat the right amount of the right foods and your body will respond.

Without doing a single workout.

Focus on the food first!

I can walk you through this process when you join my next round of FASTer Way to Fat Loss®. We start prepping on DEC 31. 

Thanks for reading everyone. If you did, leave me a comment or hit that share button and let your family and friends know how to avoid making the one mistake that will keep them from getting the results they want.

When and How to Change Your Workout Routine

Hey everyone! Happy Tuesday! I just did one of my favorite FASTer Way to Fat Loss® workouts and it got me thinking about people who are not happy with their fitness or nutrition routines but don’t know what to do.

Navigating the world of nutrition and fitness is a lot like looking for your soul mate. If it’s long term success that you are after, you need to be compatible, feel stimulated and get something in return. 

Raise your hand if you have been stuck in a nutrition or fitness relationship and you weren’t happy because you lined up for the one that made you turn your lifestyle upside down and become something you’re not. Or maybe you got caught up in the one that made promises it couldn’t keep if you gave up a major food group. Maybe you ghosted your family and friends and started spending way too much time in the gym. 

You are not alone.

There are a few tell-tale signs that you need to break up with your nutrition and fitness routine.

1. You’re bored – whether you’ve pulled a 180 and overhauled your lifestyle into something you are not OR you have been following the same food and exercise plan for months, it is hard to stay committed to anything that you are not excited about. When you’re bored, you lose motivation. And if the plan doesn’t fit YOUR lifestyle, you will probably fall off the bandwagon.

2. You’re tired and/or getting injured – if you are depriving yourself of certain foods, it could cause other major problems…cut carbs and you have no energy, get irritable and may blow you thyroid out of service, cut fat and you increase cravings and develop skin issues. On the other hand, if you’re spending more time in the gym than with family and friends, you could be overtraining which leads to exhaustion, continuous soreness and even injuries. Food and exercise should make you feel good.

3. You’re not getting the results that you want – if your body isn’t changing or your progress has stalled it could be because you are not fueling your body properly or because you are training the same way day in and day out. A nutrition and fitness routine is important for your body, but not if it is keeping you from getting the results that you want. 

So, if you are bored, tired or not seeing the results that you want, it is time to change your routine. Do something different that will shake things up -> Try a new program like the FASTer Way to Fat Loss® - if you haven’t tried the premier online nutrition and fitness program, it is time to sign up! My next round of FASTer Way to Fat Loss® starts December 31 with prep week where I will get you all set up with the tools and strategies to THRIVE through the 6-week program and reach your goals. 

I hope you will join me in the FASTer Way to Fat Loss® program. You won’t be bored, you will be energized and you will see amazing results. To register, click here.

Thank you for reading! Let me know that you did by leaving me a comment or a question!

3 Things You Will Get When You Join FASTer Way to Fat Loss® with Me!

Hello everyone!

I am so excited to hop on here quickly to tell you that I have officially opened registration for my next round of FASTer Way to Fat Loss® starting DEC 31!

If you are tired of not seeing progress, if you want to change your body composition and become a pro-fat burner and if you want the solution laid out for you with support and accountability from a coach (LIKE ME!) and community that is a sustainable lifestyle, not a temporary fix…

Then you need to sign up for my next round of FASTer Way to Fat Loss®. 

There are 3 things you will learn while doing the #FWTFL with me.

First, you will learn to eat more of the right foods, the foods that you already love. You will learn to eat enough of the right foods and STOP under-eating, so that your body learns to burn fat naturally. 

Second, you will learn to time when you eat your food through carb cycling and intermittent fasting so that you become a PRO fat burner.

Third, you will learn to strategically use exercise to work out less while you increase your metabolism and burn more fat, faster!

On DEC 31, you will get all the details about the program and we will spend the week getting familiar with the tools and the strategies, so that when we start week 1 of your 6-week journey, you will be ready to THRIVE!

You will leave FASTer Way to Fat Loss® feeling leaner, stronger, healthier and more energetic than you’ve ever felt before!

Sign-up today. Go ahead a give yourself the gift of health and wellness. Grab your spot in my DEC 31 round now and hold yourself accountable to starting 2019 with a plan to become the best version of YOU!

Benefits of Joining an Online Fitness Challenge

There are many times throughout the year where fitness challenges are super popular and the December is one of them. You’ve probably seen them offered on social media or at your local gym. Maybe you have even done one or two! I personally love joining challenges and have done A LOT of them over the years (see evidence here, here and here) because there are soooo many benefits.

Challenges come in all shapes and sizes, which means you can always find one that is a perfect fit for you. 

If you are on the fence about whether or not to join a challenge, let me tell you some of the benefits of joining a challenge.

1. Motivation – because working out can be a struggle, especially in the winter when it’s colder and crazy with work and holidays. A challenge helps you stay focused and avoid the distractions that can get you off track from your fitness goals. Joining a challenge gives you a reason to get off the couch, put on your workout clothes and get moving.

2. Accountability – a challenge group will hold you accountable. There’s lots of evidence to show that when you are part of a group working to reach a common goal, you’re much more likely to succeed. You’ll be inspired by other people’s accomplishments and you will inspire them. You’re much more likely to stay on track and not let obstacles derail you when you are part of an accountability group, like an online challenge group.

3. Learn something new – if you’ve been doing the same old thing, doing a challenge can spice things up. Changing your routine is a great way to start seeing results again when you introduce new exercises. You’ll get tips on eating healthy, new ideas for workouts. You’ll get a variety of new tools for the fitness tool box, so that when the challenge is over, you can keep building, keep the momentum going, instead of stalling out when your routine starts to feels stale and uninspiring.

4. Flexibility – you can complete the challenge work at your convenience, there is no need to attend a class at a certain time or go to the gym during your lunch break (although you can if that is what works for you!), you don’t even have to belong to a gym to participate! Plus you can do the workouts in the morning or the afternoon, whenever it works for you!

I am hosting a FREE online fitness challenge that will give you motivation, accountability, and FAB ABs by Christmas. The 12 Days of Core starts on DEC 10. Each day I will give you an exercise to perform. The fun part is that you will add on each day, just like the song! You will also get fun holiday recipes, intermittent fasting tips and tricks to avoid holiday weight gain. Click here to learn more!

 Before you sign up for an online challenge, here are some things to consider to make sure you have the best experience:

1. Sign up for a challenge that is something you already enjoy or want to get better at. Don’t sign up for a challenge doing something you hate thinking that it will make you love it. I tried that once with a 30-burpees for 30 days…I still am not a fan of burpees and I didn't finish the challenge! Take my advice, you don’t want to spend 30, 12 or even 2 days doing something you dread. Challenges are supposed to be FUN!

2. Keep in mind that you will have good days and bad days. Most people are super excited at the start of a challenge. If you can hold on to that feeling for the entire challenge, that’s great. Realistically there will be days when you’re not feeling well or didn’t get enough sleep and whatever the reason, you will struggle to do your daily challenge work. The point is to not give up. Remember the days that you have already put in and let that keep you going through the bad day.

3. If you are going to sign up for a challenge, make it a priority. Even if it’s a fun challenge, plan when you are going to do it. Make sure to fit it into your schedule like you would an appointment or something work related and don’t skip! 

4. Engage with the other challenge members. This will make it more fun and you will probably come away with some new online fitness friends. Then you can continue to keep each other accountable and motivated after the challenge is over.

I hope this information has been helpful to you. Let me know in the comments if you are doing a challenge in December! If you are interested in joining my 12 Days of Core challenge that starts on DEC 10, don’t forget sign up here!

Are You A Sugar Burner or Fat Burner?

If someone asked you which you would rather be, a sugar burner or a fat burner, I think most of us would answer, fat burner. Especially if you are trying to lose fat.

Being a sugar burner means exactly that. Your primary source of fuel is glucose, which means your body has absolutely no reason to reach into your fat stores for energy. Your body is perfectly content to run on a steady supply of carbs that you are providing.

How do you know if you are a sugar burner? Ask yourself these questions:

1. Are you hungry shortly after eating?

2. Do you experience large swings in energy levels from high to low?

3. Do you have a craving for carbs and sugar in every meal?

4. Are you struggling to lose belly fat?

When you are a sugar burner consuming a high carb diet, your blood sugar increases forcing your body to produce more insulin. That insulin spike blocks the appetite control hormone leptin which prevents your brain from getting the signal that you are full. This creates an unhealthy cycle that leaves most people feeling continuously hungry, over-weight and in danger for developing heart disease, type 2 diabetes and other inflammatory problems.

The goal is to be a fat burner: to train your body to burn fat for fuel by eating the right amount of carbs, protein and healthy fats. 

When you are a fat burner, your body still burns the food you consume for fuel, but then it turns to fat stores for the rest. Using fat stores for energy means that your body can go for 6-8 hours without feeling hungry, you will lose fat and feel an increase in energy.

Fat burners still consume carbs, but they do it at the right time and for the right reasons. Intermittent fasting helps the process of becoming a fat burner because you aren’t giving your body a steady stream of glucose and your insulin levels remain low. Fat burners who carb cycle don’t experience energy crashes and are able to listen to the body’s hunger signs.

Pro fat burners pair intermittent fasting and carb cycling with the right workouts to increase the body’s fat burning process and build lean muscle. The more muscle you have, they higher your metabolism and the more fat your body burns naturally. 

If you answered yes to any of the questions I asked earlier, you can turn your body into a fat burner by joining my next round of FASTer Way to Fat Loss®. I will show you how to burn fat and get fit fast through straightforward nutrition and strategic workouts. Details and sign-up information here.