Top Three Surprising Reasons My Clients Aren’t Losing Weight


Top Three Surprising Reasons My Clients Aren’t Losing Weight

Have you hit a plateau in your weight loss journey?  You’re doing all the right things, but you’re not seeing the results you expect?  You are not alone! You could be affected by one of the top 3 reasons my clients aren’t losing weight.

Now, let’s be clear.  When I say “lose weight” I really mean “burn fat” because that’s the ultimate goal.  Weight loss isn’t a good indicator of health, but it’s common terminology, so just know that when we say weight loss here, we’re really talking fat loss.

These are the three most common problems we observe with stalled results, but we’re not here to diagnose.  If you suspect you have a medical condition, talk to your doctor!


Top 3 Reasons My Clients Aren’t Losing Weight


1. Suboptimal Thyroid Function

Suboptimal thyroid function is affecting millions of people, and most of them don’t even know it.  Of the 200 million people worldwide who have it, 25 million of those are American, and 60% are undiagnosed!  So if you have it, there’s a good chance you don’t know.

We are seeing epidemic levels of hypothyroidism, even for women in their 30s.  This is a huge challenge, especially in light of how much stress we are under on a daily basis.  If you consider a typical woman, she’s having babies, raising kids, doing insane workouts and undereating long term (which causes the body to think it’s in starvation mode).  

This isn’t your fault.  We’ve been taught by the wellness industry that we should do 6–7 intense workouts every week, eat with a calorie deficit, and eat mini meals (so you’re never truly satiated).

When you eat mini meals every 2 hours and do insane workouts every day, something is going to break, and it’s your thyroid.  

When the thyroid isn’t working properly, it stops producing T3 (the hormone that controls growth, metabolism, body temp, heart rate, etc.), or starts converting T4 to T3, which tells the body that we’re either starving or running from danger.  This is a good thing if you’re truly starving or actually running from danger! But the body isn’t meant to be in this state all the time, only for short periods, and it takes a huge toll on us when we can’t get those levels to normalize.

If you’re feeling anxious, overwhelmed, stressed, having a hard time losing weight, getting sick all the time, run down or burned out, talk to your doctor.  You could be experiencing suboptimal thyroid function or adrenal fatigue.

If you suspect your thyroid is functioning suboptimally, ask your doctor to do a full thyroid panel. Just a TSH doesn’t diagnose Hashimoto’s or an overabundance of Reverse T3, which are becoming more and more common.  A lot of my clients will get their thyroid checked and assume they’re fine because their results came back “normal,” so they think it can’t be the reason they’re not losing weight.  What they may not realize is that they aren’t seeing the whole story without that full panel, and things may not be functioning optimally.


2. Leaky Gut

You hear me talk about probiotics all the time.  This is why! Leaky Gut is a major issue, but it’s an uncomfortable topic for a lot of people to talk about, so it often gets ignored.

Leaky gut occurs when the lining of the small intestine becomes damaged (and therefore permeable), causing undigested food particles, toxins and and bacteria to “leak” through the the intestinal wall and into the bloodstream.

This causes chronic inflammation in the body, which in turn causes A LOT of problems.  We won’t get into all the details here (it’s a HUGE topic!), but when you’re living with chronic inflammation, the body simply can’t lose weight.


“There’s a relationship between obesity, insulin resistance, metabolic syndrome and Type 2 diabetes, and I believe that inflammation and leaky gut are the key players in this metabolic epidemic.”  


Having healthy gut bacteria is crucial to maintaining a normal weight and functional metabolism. A clean diet is key to a healthy gut, but you also need to add probiotics into your diet on a daily basis.  

Great sources of probiotics include:

  • Fermented veggies (sauerkraut, kimchi, etc)

  • Kefir (milk or water)

  • Kombucha

  • Tempeh

  • Yogurt

  • Raw cheese


If it’s tough to eat enough probiotic-rich foods everyday, then consider a supplement.  My clients ask me all the time what I recommend, and if you’re looking for a great probiotic supplement as well, check out Just Thrive Probiotics.  I’ve taken it for years and I love it for its quality and effectiveness!


3. You’re Not Eating the Right Macros

Eating the right macros is an important part of your fat loss journey.  The average person needs to consume a ratio of 50% carbs, 30% fat and 20% protein, but if you hit a plateau in your progress, you may need to increase your protein consumption.

Diets higher in protein burn the most fat, so if you want to change your body composition, you have to eat enough protein, lift weights, and do sprints.

The FASTer Way To Fat Loss™ incorporates all of these strategies, in addition to intermittent fasting and carb cycling.  In fact, the main reason we utilize low-carb days is to focus on protein!

One of the biggest challenges of eating the right ratio of macros is getting the correct amount of carbs every day!  We tend to over-consume carbs, and that’s a problem because your body is going to store it as fat.

If you’re eating the correct proportions of macros, your body will have the fuel it needs to burn fat and lose weight.  Too much of the wrong fuel will stall your results.

Track your macros daily so you know what you should be eating!  I like to use the free version of MyFitnessPal because it’s simple and fast.

Addressing these issues is key to solving your stalled progress.  I know you work hard and eat clean, so make sure your thyroid, gut and protein are all in check so you can crush your goals!  


The Best Time of Day to Work Out


The Best Time of Day to Work Out

You’ve probably heard a lot of conflicting information about the best time of day to work out.  My clients know that I usually hit the gym in the afternoon, but I also encourage them to do fasted workouts, which would realistically be done in the morning.  So which one is best, how does it all work, and what does the science say?


Let me start out by saying that the BEST time to work out is when you can make it happen with your schedule.  Any workout is better than no workout because it wasn’t the “right” time of day.  


But if you have enough flexibility in your schedule to choose when you work out, then let’s take a closer look at the best time of day to get your sweat session in.  Both times have advantages, and knowing them will help you make the best decision for your health and fitness.


Advantages of working out in the morning

  1. It’s easier to be consistent (unless you’re prone to sleeping in!) and it ensures your workout actually happens, instead of getting pushed to the backburner when your day gets busy

  2. It’s a great sense of accomplishment to get something done first thing in the morning

  3. If you’re a busy mom, sometimes an early workout is a must because life with kids can be unpredictable

  4. A morning workout can energize you for the day

  5. Fasted workouts are easy to do in the morning and have great fat-burning effects that can last for hours


Advantages of working out in the afternoon

  1. It’s a great break, which helps you work more effectively for the rest of the day

  2. Working out alleviates the buildup of parenting- or work-related stress

  3. You can adjust the intensity of your workout based on energy levels, stress levels, etc.

  4. Boosts energy and mood to get you through the rest of your day, especially if you tend to have a dip in the afternoon

  5. Basal body temperature peaks in the afternoon, plus your muscles are already warmed up, which makes you less prone to injury

  6. Mornings are less rushed and hectic because you’re not adding another activity into your busy early-day to-do list

  7. Afternoon workouts take advantage of optimal muscle function

  8. Testosterone and Growth Hormone levels rise after exercising (which is good for building muscles), and they tend to have a more profound increase in the afternoon than in the morning

  9. Strength and power tend to be higher later in the day, which is one reason most sporting events are not held in the morning.

  10. Working with your circadian rhythm takes advantage of your normal cycles and fluctuations throughout the day—this means you’re utilizing your natural cycles of temperature, hormone output, blood pressure, metabolism and sleep patterns.


What exactly is my Circadian Rhythm?

Also known as your sleep/wake cycle, circadian rhythm is a 24-hour cycle controlling all the physiological processes of humans and animals (and even plants). The functions of the circadian clock include organization of sleep/wake patterns, control of your hormones and metabolism, blood pressure and even athletic performance.

Circadian rhythm is adaptive to a certain degree, so your body can get used to a morning exercise routine, but to work with it most effectively, consider exercising in the afternoon.


What about evening workouts?

If working out in the evening is your best option, and it isn’t having a detrimental effect on your sleep, then keep it up.  If your sleep cycle is off and you aren’t getting the rest your body needs, it could be that you need to work better with your circadian rhythm and exercise earlier in the day.


Which one is best for YOU?

Remember, ultimately, the best workout is the one you actually DO.  If that means an early-morning workout fits your schedule best, then that’s the best time for you to work out.  If you can hit the gym in the afternoon, you’ll see benefits that you can’t get if you exercise in the morning or later in the evening.


If you have some flexibility in your schedule, experiment to see what works best for you!  Try morning exercise for a couple of weeks, then try afternoon for a couple of weeks and see which you prefer according to schedule, lifestyle and how you feel.


Looking for amazing workouts?

If you’re trying to find an exercise routine you really love, then try the FASTer Way To Fat Loss!  You’ll learn how to pair specific exercises with the most effective food cycle for ultimate fat loss and fitness.  My clients love the FASTer Way because it gets results no other program can touch, and it’s a truly sustainable lifestyle.  Click here for more information!


Is the FASTer Way to Fat Loss Safe For Breastfeeding Moms?


Is the FASTer Way to Fat Loss Safe For Breastfeeding Moms?

Even prior to having Lily, one of the most common questions I received about the FASTer Way to Fat Loss is whether or not it is safe to do while breastfeeding. I’ve been reluctant to share tips regarding breastfeeding while fasting because I am not a lactation consultant or medical professional. However, I am living proof that the FASTer Way lifestyle is both suitable and flexible for breastfeeding moms!

Intermittent fasting is completely safe for breastfeeding moms and in my experience, can even cause your supply to be higher in fat, which means your baby will be more satiated after each feeding. The last time my friend, a lactation consultant and I chatted, she commented on how much milk I was producing and how fatty it was. I often joke that I actually produce heavy cream - enough to feed the entire town! In my experience and the experience of hundreds of my breastfeeding clients, intermittent fasting, or specifically an 8 hour feeding window, will not negatively affect your supply, so it isn’t something you should be too concerned with. However, you do need to ensure that you are eating enough of the right macros while breastfeeding, particularly on the FASTer Way’s low carb and low macro days.

In addition to making sure you eat enough, here are a few tips for living the FASTer Way lifestyle while breastfeeding:

Tip 1-Do not stress over your feeding window.

Listen to your body. If you wake up famished because you were up all night feeding your baby, then break your fast. I have been doing this on certain days, and when it happens, I just end my feeding window a little earlier than normal. Do not stress over this, just listen to your body and do what you need to!

Tip 2-Bump up your carbs on a low carb day.

If you are breastfeeding an infant and are still in the newborn stages, it is totally reasonable to need more carbs. I bump mine up on low carb days to about 100 grams net carbs, and listen to my body to make sure I have enough carbs to keep me energized. Oatmeal, sweet potatoes, and apples are my go-to carbs. If you are in a normal cycle with your nursing and your baby is a little older, feel free to bump those carbs down to 50 grams again. But, do not worry one bit about upping those carbs to 100 grams while your baby is still young or if you notice that your supply has dipped for one reason or another!

Tip 3-Hydrate, Hydrate, Hydrate.

You’ve got to make sure you aren’t dehydrated throughout the day. I typically wake up, have a tall glass of water, then have another glass of water every time I nurse Lily. Again, listen to your body. If you are thirsty, then you are probably already a little dehydrated, so do your best to stay on a decent hydration cycle!

Tip 4-Focus on foods that will increase your supply.

Whole foods are the foundation of your diet during the FASTer Way. This alone will do wonders for your milk supply. However, things like carrots, almonds, garlic (also good for your immune system), oatmeal,  and sweet potatoes are some of my favorites for increasing milk supply while breastfeeding.

Also, if you love tea, a client and friend of mine has an amazing tea called Our Lady of Leche. Her teas are all amazing, and this one is specifically made for increasing milk supply. Jen has kindly extended a discount to my readers. So, if you like tea and want to increase or maintain a healthy milk supply, head on over to Birds and Bees Teas to grab a tin of this delicious tea! Use the code: BF2018 to get your discount!

The FASTer Way can totally be done while nursing, I am living proof. My milk supply is far greater now than it was with my first two babies. Additionally,  I have had plenty of clients see incredible weight loss results while doing the FASTer Way, without decreasing their milk supply. In fact, most women say that this program alone, has helped to increase their supply. You simply have to learn to listen to your body and be okay with making some slight adjustments. If you do that, you will see some incredible results!

If you’d like to join me for the next round of the FASTer Way, grab a spot before they are all gone! We start on Monday the 5th!


There Are Plenty of Ways to Get Lean, But Only One FASTer Way


There Are Plenty of Ways to Get Lean, But Only One FASTer Way

You’ve heard me say that the FASTer Way to Fat Loss is the best program on the market today. It will get you leaner, stronger and healthier than anything else out there. However, I am often met with criticism when I say this. People are quick to point out that there are other ways to get lean, and that the FASTer Way is not the only option.

They are right. There are PLENTY of ways to get lean.

You can go low carb, hit a Crossfit Gym, and live a competition prep lifestyle to get lean. You could hire a personal trainer to work with you 3-4 times a week, and follow a strict meal plan to get lean. You could go Paleo, Keto or Vegan and get lean. There are tons of ways you could get lean. However, most of those ways require significant amounts sacrifice, planning and time.

My clients are willing to plan, hit the gym, and make sacrifices, but they also want to live their lives. They want to eat donuts on the weekend, and enjoy a night out without feeling guilty. They want to workout for a few hours per week, not a few hours per day. They want freedom and flexibility without sacrificing their results. They want a program that is sustainable long-term and that won’t have a negative effect on their hormones, energy levels and mood. These women are busy. They can’t spend hours meal prepping and obsessing over tracking every morsel of food that goes into their mouths. They are interested in getting lean, yes, but they are equally interested in feeling more confident, sleeping better, feeling more energized, and improving their overall health.

These are the women the FASTer Way was created for. The women who have eaten clean and hit the cardio for years, without seeing the results they really want. The women who want to repair the hormonal damage that occurred because of years of dieting. The women who want to go to the gym, without competing. The women who want to wake up every morning feeling energized and confident, not sore, depleted, and overwhelmed by their meal plan. The women who want to get lean and eat their donuts too. These are my women. These are the thousands whose lives have been changed by the FASTer Way. For these women, there are plenty of ways they could get lean, but only ONE FASTer Way to Fat Loss.

One comprehensive program that gives them health, strength, flexibility and addition to getting leaner.

I hear the critics, and I agree with them. The FASTer Way is not the only option, but for my clients, and the type of woman this program was created for, it truly is the BEST option!


Three Common Fitness and Nutrition Strategies That Are Making You Fat


Three Common Fitness and Nutrition Strategies That Are Making You Fat

January is one of my favorite months of the year, because the gyms are overflowing with new clients ready to take on their health and fitness goals. The crowding that bothers lots of gym rats, actually excites me, because I am all about people living healthier, more active lives. However, without fail, these gym newbies are typically following some common fitness and nutrition strategies that unfortunately don’t work long term. And what I really hate, is that it’s not their fault. The health and weight loss industry is full of myths, neatly marketing and highly touted by the experts in the field. However, year after year, we see the same cycle in so many - yo-yo’ing.

While I won’t walk over to a perfect stranger in the gym to tell them what they are doing is wrong, I do want my followers to be aware of the fact that they might be engaging in things that could sabotage their long term goals. So, here are the top three fitness and nutrition strategies that are making you fat.

Hours of Cardio

You can’t simply do hours of cardio and expect to continue to see weight loss results that last. While you will see some initial weight loss, you will be losing some very important calorie burning muscle with that weight - slowing down your metabolism in the long run.  However, I see countless women hitting the ellipticals, the bikes or the treadmill for hours on end. Here’s the deal - cardio is important. However, long for cardio will not help you reach your overall goals of fat burning. Instead, you should engage in either low impact cardio like walking, or HIIT training which will help you build muscle while doing cardio. Typically I do about 5 minutes of cardio before my strength training workouts on a regular day, and HIIT training on low carb days. This maximizes the fat burning effect of cardio, giving me all of the heart health benefits, with none of the metabolic side effects.

Maintaining the Wrong Food Log

Whether you are following a low carb, low cal, gluten free, or diet food nutrition plan, you are likely falling into some cleverly wrapped marketing trap. If you want to lose weight, and stay lean you have to start with a whole foods based diet, and track your macronutrient intake. Ensuring that your body is getting the right percentages of each macronutrient will help you increase your metabolism, keep you full, and improve your energy levels. Shakes, wraps, diet pills, protein bars, 100 Calorie packs and diet coke are NOT the answer. Stick with a whole foods based diet and pay attention to your macros, and you will start to see some real results.

Eating All Day

Eating all day is making you fat, because you never allow your body to be in a fasted state or enter into digestive rest. This is why my clients engage in intermittent fasting. It allows the body the necessary time it needs to restore itself, improves the immune system, increases metabolic rate, and helps your body build calorie burning muscle. While there is no one size fits all approach to intermittent fasting, I have my clients use the 16/8 protocol which has them fasting for 16 hours each day and eating for 8. For more info on this, grab my free comprehensive guide to intermittent fasting.

There is a reason the diet industry continues to make billions each year - most of the common strategies out there simply don’t work, long term. They get clients quick results that can often destroy their metabolism and mess with their hormones so they yo-yo back to where they started.

If you truly want to see results this year, join the FASTer Way to Fat Loss! This is a proven program that has gotten thousands and thousands of women real results that last. I am only accepting 300 people into the February 5th round of the FASTer Way, and we already have close to 200 ladies signed up. You have a choice to make. You can do what you have always done and get the results you’ve always gotten - or, you could join the thousands of women who have found a lifestyle that works, and that they love. The choice is yours - but I would sign up if I were you!


Lillian Jane's Birth Story - Part Three. Living my best postpartum life.

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Lillian Jane's Birth Story - Part Three. Living my best postpartum life.

And now for part three of Lily’s birth story - the first few days with Lillian and living my best postpartum life.

If you did not read part one regarding the day of Lillian Jane’s arrival, or part two with labor and delivery details, feel free to click the links below to read those blog posts.

The first few days of Lillian’s life have been absolutely wonderful. And after experiencing three postpartum periods, I can confidently say that this recovery has been by far my best.

I delivered Lily on January 5 and arrived home with her on Saturday, January 6. It was a perfect first day home. We spent some time outside soaking up some Vitamin D, met Lucy our golden doodle, snuggled with Emma and Cole, and rested. As I mentioned in part two, I even went on a short walk with Lucy to get some fresh air.

On Sunday morning, we woke up early and immediately went in for her first pediatrician appointment. I scheduled the 7.30 a.m. slot to be sure we weren’t in the waiting room with sick kiddos during cold and flu season. When we arrived home we listened to the church sermon and enjoyed some snuggles. My parents took the big kids overnight and for the morning so we could enjoy a low key day with Lily. My friend came over in the afternoon to visit and drop off some gifts, and we relaxed in the evening.

By Monday I was settling into our “new routine” which included an early morning feeding before getting ready for the day, a bit of work for my fitness business (this has been a record month for the FASTer Way to Fat Loss with 1,608 current clients going through my program), and an afternoon “workout” of low intensity cardio in between feedings.

This has truly been the best few weeks of my life. Lily is just perfect and SUCH a good baby and I absolutely love the newborn stage.

Here are the steps I’ve taken to ensure I’m able to live my best postpartum life and be the very best mom possible for Lillian Jane in the first few days and weeks of her life.

  1. I’ve focused on whole food nutrition and eating clean (no processed foods).

    Eating clean after delivery may sound like common sense, but frankly after having both Emma and Cole I felt like I had earned a few weeks off from whole food nutrition. After all, I had stayed healthy and fit through 9 months of pregnancy and then pushed a baby out -- mama deserved some donuts, right?! However, this time around, I decided to 100% commit to good nutrition after labor and delivery and it’s made a HUGE positive impact on my postpartum recovery. Hours after delivering Lily, I “broke my fast” with some green juice from The Weekly Juicery and oatmeal. No hospital food for me! Constipation had been an issue for me after delivering Emma and Cole, so I wanted to be super proactive this time around. Every time I fed Lily in the hospital and in the first few days after delivery I would drink a huge glass of water and eat an apple (fiber). You could say I was too proactive about preventing constipation because this time I nearly had the opposite issue, haha. I also focused on consuming foods that would naturally increase progesterone.  I knew that after labor and delivery my progesterone levels would tank, and I wanted to help balance my hormones and begin the process of preventing the postpartum blues. Estrogen dominance causes headaches, depression, weight gain, and can ultimately lead to cancer so I obviously wanted to address this issue head on. Overall, I’ve stayed completely committed to perfect nutrition (with the only exception being a couple pastries or treats friends brought to the house when visiting Lily). Eating clean has helped me keep my immune system strong, reduce inflammation, prevent constipation, and balance hormones in these first few days and weeks postpartum.
  2. I’ve taken supplements and avoided pain medication.

    After delivering Cole (my second baby) I suffered from full-blown adrenal fatigue. I lacked energy, I dealt with the postpartum blues, my immune system was shot, and I had compromised gut health. This led to 5 or 6 bouts with strep within Cole’s first year of life, food sensitivities, and whole other slew of issues. Thankfully, third time is a charm, and I am older and wiser now and more equipped to prevent postpartum issues. Shortly before I delivered Lily, my friend and client, Ali Damron sent me the link to a postpartum supplement to prevent/address adrenal fatigue and prevent the postpartum blues. I purchased the supplement to begin immediately after delivery. I also decided to avoid pain medication like Motrin or even Ibuprofen which can cause constipation and also act as a blood thinner which would only delay recovery. Here is a list of supplements I have continued or integrated postpartum. Please note you need to chat with your naturopathic doctor before taking any supplements.
    • Juice Plus (fruit and veggie blend for important micronutrients)

    • Red Raspberry (to help uterus contract quickly and stop postpartum bleeding as soon as possible after delivery)

    • Fish oil

    • Iron (when applicable - when my tongue is super pale I know I need to supplement)

    • Vitamin D (when applicable. I try to get outside daily for Vitamin D but when I am deficient I supplement. I try not to have too much Vitamin D versus Magnesium because then I deal with the symptoms of magnesium deficiency (ie: headaches)

    • Magnesium spray before bed, and a supplement when my blood pressure was high.

    • Vitamin K (K1 and K2 for blood clotting and other benefits to speed up recovery)

    • Postpartum supplement (to prevent/address adrenal fatigue and prevent the postpartum blues)

    • Calcium

    • Probiotic (to promote good gut health which is vital during postpartum healing)

  3. I’ve resumed my normal “workout” routine quickly. (I’m going to ruffle some feathers with this one.)

    Let’s address the obvious as we get started -- the generic recommendation is to wait until the 6 week postpartum check-up before resuming “exercise.” This “rule” is preached to every woman … from those who had an emergency C-Section (which is a major surgery), to those who had an uneventful vaginal delivery. As you may guess, I don’t follow this “rule,” and frankly, I’ve been criticized for this. I took a walk with Lucy the day after Lily was born and I was back in the gym for low intensity cardio 1 week postpartum.  Several Instagram or Facebook ladies would add comments on my gym photos stating that I was “the exception to the rule” or that I should not promote activity so soon after delivery, or that other women were going to compare their postpartum recovery to mine and become discouraged. Here’s the deal -- I don’t wait to be the “exception” and frankly, I think we will laugh at the 6 week rule for women with a smooth and uneventful vaginal delivery years from now. In many cases, promoting a sedentary lifestyle for 6 weeks postpartum is causing more harm than good. I believe that movement (low intensity cardio or low impact exercise) as soon as possible after delivery speeds up recovery, helps to prevent the baby blues, and should be considered a normal and beneficial aspect of postpartum recovery. My personal strategy was to start with short walks outside followed by a transition to low intensity cardio on machines, and then low impact workout moves (ie push-ups). Obviously I would not engage in or promote anything that would slow down wound healing or postpartum recovery. Many doctors and midwives will say that if your postpartum bleeding gets heavier or comes back, you’re doing “too much.” While I do not believe this is untrue, I find that exercise does NOT cause my postpartum bleeding to get heavier, re-start, or continue beyond the typical timeframe. In fact, through my three postpartum journeys, changes in my postpartum bleeding is more related to cluster feedings, medications like blood thinners, or the natural processes of uterine contractions throughout the healing process. For me, postpartum bleeding tends to ebb and flow for the first few/several weeks, and is not be negatively impacted by low intensity cardio including short walks. I have not resumed intense workouts, nor will I for a few more weeks. However, my low impact and low intensity workout have been a vital part of my postpartum recovery and I am so grateful for my opportunity to hit the gym each day.
  4. I’ve been drinking tea … and lots of it.

    Birds and Bees Teas have been a huge part of my prenatal and postpartum health and wellness. During pregnancy I drank “peaceful pregnancy” and “ripe and ready” tea, and I am now drinking “family immunity” daily. My friend and client, Jen, owns Birds and Bees Teas and she’s been an amazing resource for me through my postpartum recovery.

  5. I’ve RESTED.

    I can’t help but follow up the workout tip with my thoughts on rest. Brandon can attest to the fact that I’ve rested more during this postpartum recovery than my previous two. In fact, I’m in bed for no less than 10 hours per day between overnight sleep and naps. Not only am I working hard to prevent or address adrenal fatigue and keep my immune system strong, I’m relaxing during the day and enjoying as many newborn snuggles as possible. I’ve been more present with Lily during these first days and I could not be happier. Because I delivered Lily during cold and flu season I’ve been out very few times. We’ve had several visitors, but I’ve scheduled no more than one visitor per day to be sure that Lily and I don’t get worn out.


One of the reasons I love the newborn stage and the first few weeks so much is because I recover very quickly after labor and delivery. I share these tips and my postpartum journey simply to INSPIRE you. I hope sharing both my fit pregnancy and postpartum journey has been helpful. As always, consult with your doctor or midwife before beginning any prenatal or postnatal fitness routine and be certain to listen to your body. Every woman is different and every pregnancy is different.

I want YOU to enjoy your best postpartum life so you can look back on the first few days with your newborn with nothing but fond memories.


Photo below is two weeks postpartum. 


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Earn CEU's Through the FASTer Way to Fat Loss Certification


Earn CEU's Through the FASTer Way to Fat Loss Certification

The success of the FASTer Way to Fat Loss online program has truly been unparalleled in the fitness industry. Through the FASTer Way to Fat Loss, thousands of women have shed unwanted fat, increased their energy and improved their overall health. Time after time, woman after woman, the results speak incredible volumes about the effectiveness of this program, and its ability to change lives.

Because of the success of the FASTer Way, I simply could not keep this program to myself. Enter the FASTer Way to Fat Loss coaches certification. This certification program was created because I wanted to empower other women, interested in building their own fitness business, with the skills and content necessary to be successful. Since creating the certification, I’ve already had over 70 women pass the exam and begin building their FASTer Way businesses.

And now...if you are a certified personal trainer or group fitness professional, you can earn CEU credits toward your recertification! I just got word that NASM/AFAA have approved the FASTer Way coaches certification for recert credits. This accreditation only further solidifies what thousands of women already know to be true...the FASTer Way to Fat Loss works. It is based on real science. It gets real results in a truly safe way. NASM and AFAA agree that the information provided in the FASTer Way Certification is not only valid, but holds an important place in the fitness industry and today’s wellness landscape.

If you are a certified trainer who has always wanted to take your business online, the FASTer Way to Fat Loss cert would be a perfect fit for you. Upon completion of this certification, you are the owner of your very own FASTer Way to Fat Loss business. You keep 100% of the profits from your FASTer Way programs. You run your boot camps when you want to. You are in the driver’s seat...with ALL of the support and content you need to be successful. You don’t have to worry about programming, tech or any of the bootcamp materials. As a coach, you have full access to all of that.

This program will without a question, get your clients results. The certification process will help you grow as a professional, while giving you everything you need to run a successful online fitness business.

If you are interested in learning more about the certification, it’s requirements, and whether or not you would be a good fit for the program, sign up for a free consult here. I am very selective with my certification program. I want to ensure that it is truly in the hands of those who want to improve people’s lives while earning a significant income to give back! If that sounds like you, let’s chat. My slots are limited, so grab one today!


Tips for Intermittent Fasting

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Tips for Intermittent Fasting

As you know, the FASTer Way to Fat Loss is based upon a few different cutting edge nutritional strategies: intermittent fasting, carb cycling and macro counting. However, the key distinguishing factor is our emphasis on fasting.

While fasting may sound a bit intimidating, most of my clients find it way simpler than they had originally thought it would be. In fact, it usually ends up being one of their favorite things about the program.

How do you survive your first round of intermittent fasting? Here are a few tips!

Start slowly.

I practice a 16/8 intermittent fasting: 16 hours of fasting, 8 hours of eating. However, if you’ve never fasted before, you don’t have start with such a big fasting window. I highly recommend starting with a 12 hour fast. Cut off your eating at 7 or 8pm, then don’t eat breakfast until 12 hours later. You can gradually increase the length of your fast an hour at a time, until you reach the 16 hour mark. In addition, don’t feel as though you have to start fasting everyday. I recommend starting with Sundays. Cut off your eating at 7pm on Saturday night, then don’t eat anything until after church on Sunday. This will help you dip your toes into the intermittent fasting lifestyle without feeling too overwhelmed.

Keep Hydrated.

While fasting, it is super important that you stay hydrated. In addition to water, it is totally acceptable to drink black coffee, herbal teas and BCAA’s. Use these to get through your fast with ease and to keep your mind from wandering to the various snacks in your pantry!

Stay busy.

The best tool for making it through your fasting period is to stay busy. In fact, productivity is one of my favorite side effects of intermittent fasting. Because you aren’t worried about fixing your next meal, or scarfing down a quick snack, you can focus on work, and getting things done. And, staying busy keeps your mind from thinking about food, and helps you get through your fasting period with ease!

Intermittent fasting has some phenomenal benefits that not only help my clients burn fat effectively, but that helps my clients to feel their best. The overall improvement in health, energy and productivity make the strategy a lot simpler to implement than many believe it to be. In fact, I am not usually hungry at all during my fasting window and find that the longer I practice IF, the more accustomed to the strategy my body becomes! FASTer Way clients know the power of intermittent fasting. Want to try it out for yourself? Check out the next round of my FASTer Way to Fat Loss and learn how to combine this strategy with carb cycling, macro counting and effective workouts!

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Lillian Jane's Birth Story - Part Two. Labor and delivery.


Lillian Jane's Birth Story - Part Two. Labor and delivery.

I am thrilled to share the story of Lillian Jane’s birth. I decided to break the story down into three parts.

If you did not read part one sharing how I prepared my body for labor and delivery and details regarding the day of Lillian Jane’s arrival, feel free to read it here.

On Thursday January 4, after weeks of Braxton Hicks contractions and implementing daily strategies to prepare my body for labor and delivery, I decided to do two things I rarely do. I vacuumed and mopped the floors … and I sat in a tub and truly relaxed for two full hours starting around 6.30 p.m. If you read the end of my last post (part one of Lily’s birth story), you know that I was not feeling well on Thursday and I had just about given up hope that Lily would come on Friday, January 5, which had been my desire for months.

Two hours after getting in the tub to relax (and sulk since I was so over being pregnant and truly READY to meet my baby girl), I started feeling what seemed to be real contractions. I had experienced Braxton Hicks for weeks (really months) and was very aware of what those felt like. But my contractions in the tub were much stronger, faster, and deeper. What a pleasant surprise and a huge relief!!! I’ve never been so happy to be in pain. At 8.32, I texted Brandon from the tub to say I was getting what seemed to be real contractions.

He immediately came in the bathroom and I told him I was pretty sure this was the real thing and to call my parents to come over.

With both Emma and Cole, my water broke in the middle of the night and my contractions came on slowly. I even had time to get a shower, put on make-up, and casually make my way to the hospital. With Lily, I could tell it was going to be a much faster labor. Within 15-20 minutes my contractions were already coming faster and stronger. My parents quickly arrived at the house, we threw a few extra things into my hospital bag, and headed for the hospital.

At the hospital I checked in to triage to be “monitored.” Here, the triage doctor and nurses would decide if I should be admitted. I quickly told them that this was my third rodeo and I would not be going home that night. The doctor saw from my chart that we had the same birthday (April 2) and quickly acknowledged that he realized I was going to get my way that night, haha.

If you remember from part one, there was only ONE doc at my OBGYN who I truly trusted and liked. I found out when I was in Triage that she was on call that night in labor and delivery. That was a massive relief!!! I was so so so pleased that she would be the one to delivery Lily. It was my doc's first night back at work after the holiday break. AND I was even more thrilled that Lily would arrive on January 5 as I had hoped ... yay!

I was quickly admitted and moved from Triage into the Labor and Delivery area. The first nurse I had in labor and delivery wasn’t my favorite, so Brandon asked for a different one. The second nurse was AMAZING. She and my favorite doc came in to check on how I was doing. I had a dream team to deliver Lily. My doc (who was a huge fan of intermittent fasting and a big supporter of my fit pregnancy) was on a 36 hour fast which I loved to hear.

Once in labor and delivery, my contractions started coming even harder and faster. My “plan” was to get an epidural and rest for a bit before it was time to deliver. I had done this with both Emma and Cole and truly enjoyed my experience especially post-delivery while breastfeeding the babies for the first time, etc. Because I have VERY high pain tolerance and was carrying on a normal (smiling) conversation with my doc and the nurses, they did not seem in any big rush to get me an epidural. When I was checked in Triage I was 4 or 5 cm dilated, so my doc thought we had plenty of time, and even mentioned coming in to check on me around 3 a.m.

At around 11.30 p.m., I told Brandon to ask the nurse to call for my epidural. The anesthesiologist came in about 20 minutes later and slowly dinked around my room and made small talk. I told her I was hoping to get the epidural sooner than later and she remarked that I looked so calm, she didn’t realize it was an “urgent” matter. I told her I simply had really high pain tolerance (and I had been practicing some pretty intense “mind over matter” pain management) but was sure I needed it soon if I was going to be able to get an epidural. I am SO GLAD I rushed her because 5 minutes later and it would have been too late. Again, my “plan” had been to rest after getting the epidural. However, Lily had different plans. About 30 minutes later I turned to Brandon and asked him to get the nurse to check me because I felt a lot of pressure and ready to push. She came in and immediately said, “Ok, do NOT sneeze. I’m going to round up the team. This baby is coming.”

My doc and the nurses came in a few minutes past 12.30 on Friday, January 5, which was just in time. I was READY. I could still feel my contractions and move my legs without any issues. Brandon got a video of nearly the entire delivery which lasted for all of a couple minutes. I felt that I could push Lily out with one push, but my doc asked me to do three controlled pushes. She came out easily (no tearing!) and was handed to me. A nurse took my phone from Brandon and continued the video while Brandon cut the cord and also took a ton of still shots (she clearly knew what she was doing with an iPhone, haha). The nurses were so complimentary of how perfect Lily was and I was overcome with so much emotion.

My doc and the nurses left the room and I nursed Lily and did skin to skin for two full hours. This was a nice change from my delivery with Cole and Emma where they were immediately taken to be measured, weighed, etc.

Lily and I had some great conversations and she latched right away. I told her how thankful I was that she was cooperative and came on January 5. She was very alert and the sweetest, most petite little newborn - just like Emma!

The nurses came back in to weigh Lily and run their usual tests. My nurse asked if I could get up to go to the bathroom. I confidently stood up, and immediately collapsed and started throwing up. Oh, the joys. I pulled myself together and quickly got the peppermint beadlets out of my hospital bag to manage my nausea. The same thing happened to me after delivering Emma and Cole and I felt foolish for not seeing it coming. The peppermint beadlets did the trick and I quickly felt better. We headed to the mother/baby unit to rest after an eventful night.

The next morning (Friday morning) my doctor came in to check on me. I was recovering nicely and Lily was eating really well. I had pumped Colostrum the week before delivery, so my mom brought it to the hospital and we fed her with a dropper in between feedings to ensure she was pooping and peeing plenty. I also pumped Colostrum in between feedings to stockpile more. The nurses were shocked I was able to produce so much, but this was a strategy my doc up north had told me about, and I’m so glad he did. PS This is not a common strategy and I am not endorsing it or asking for a debate. I’m simply sharing my experience.

We enjoyed a wonderful first day together and loved having Emma and Cole come visit to see Lily for the first time on Friday afternoon. Emma was in awe of her baby sister and Cole kept saying, “She is so cool -- she is awesome.”

Friday night we got as much rest as possible and started packing up to leave on Saturday morning. The nurses and pediatrician cleared us to leave and we headed home. It was an absolutely beautiful day outside and we soaked up every minute of sun and newborn snuggles. Lucy (our Golden Doodle) was especially thrilled to see the baby. (She has been an amazing big sister and it’s so cute to see how attentive and caring she is). I took a walk with Lucy on Saturday after we returned home to give her some attention and to get my blood flowing. This time around I was much less puffy/swollen during my recovery, and I think it was due in part to walking shortly after delivery. More on that in part three of Lily’s birth story.

We went to bed around 7 p.m. on Saturday to try and catch up on rest and woke up to another gorgeous day on Sunday. My recovery seemed faster and easier than the previous two (third time’s a charm) so we enjoyed listening to the church sermon on live stream and a visit from one of our friends.

For more about my postpartum recovery - living my best postpartum life, stay tuned for part three of Lily’s birth story. I will share my top tips and strategies for preventing constipation, eliminating inflammation, minimizing the postpartum blues, and speeding up the recovery process.

Click on the gallery below to view a few highlights from Lily's birthday.


Lillian Jane's Birth Story - Part One. Preparing My Body for Labor and Delivery


Lillian Jane's Birth Story - Part One. Preparing My Body for Labor and Delivery

I am thrilled to share the story of Lillian Jane’s birth. I’ve sat down to write the story multiple times this week and I simply cannot fit it all into one blog post, so I decided to write three parts.

  • Part one - preparing my body for labor and delivery and details regarding the day of Lillian’s arrival  

  • Part two - labor and delivery. Lily’s birthday.

  • Part three - the first few days with Lillian and living my best postpartum life.

If you were following my fit pregnancy journey, you know that I was not super patient toward the end of my pregnancy. The third trimester is hard for me. The final month of pregnancy is truly one of the main reasons I did not want to try for a third baby. But of course, now that I’ve delivered Lillian Jane, I’m ready to do it all over again :)

On social media, I tried to focus on the highlights of pregnancy including my passion to stay fit and healthy through the third trimester, but many of my friends were privy to my impatience in the final weeks.

At 9 months pregnant I just couldn’t be bothered. And frankly I was worried I would say something on live video or social media that would be the quick end to my career. One of my biggest pet peeves during the third trimester was when social media followers would remark, “The baby will come when she’s ready. There is literally nothing you can do to prepare your body for labor.” Of course, I knew baby girl would come when she was ready and I also knew that I would not be pregnant forever, but I didn’t need 12 people per day to remind me that I had no control. In fact, I personally felt that I did have some control over when she graced us with her presence, or at the very least, I could put a plan into place to do my part and prepare my body for labor and delivery.

For MONTHS I announced to my team, friends, family, FASTer Way to Fat Loss clients, agency clients, and social media friends that I was planning to have Lily on January 5. I even added “delivery day” to my Google calendar on January 5. When meeting with agency clients to develop a social media marketing timeline, I would jokingly add “January 5 - Amanda has her baby” to everyone’s calendar.

I wanted to deliver Lillian Jane on January 5 because of a few reasons. First, I wanted Lily to have her own birthday instead of sharing one with Jesus. Not that there is anything wrong with a Christmas baby, but I thought a January birthday would be better for her long term. If Lily had come when Emma came her birthday would have been in the middle of Christmas and the New Year. I wanted Lily to come on January 5 also because 5 is my favorite number. The number 5 symbolizes God’s grace, goodness and favor toward humans. I’ve always loved the number 5. Third reason I wanted her to come on the 5th is because Emma and Cole went back to school on January 4. I didn’t want to have to worry about entertaining them while I was in labor, haha. More on this later …

Now, onto the fun stuff. Here is exactly what I did to prepare my body for labor and delivery. Again, I figured I should do my part while I waited for Lily to do her part.

  1. I exercised daily. This pregnancy was different than my previous two in that I did more strength training and spinning overall. I also did a LOT of squats. Frankly, you would think the baby would have slid right out at the gym with all the squats I completed. I followed my Fit Pregnancy Total Body workout program and it made my labor and delivery very fast and easy.  

  2. I ate 6 dates per day and pineapple whenever possible during the final weeks of pregnancy. A few friends told me this was a natural way to ripen the cervix.

  3. We did the dance with no pants every other day. I’ve heard this is the only true scientifically proven way to ripen the cervix. Sex certainly got my Braxton Hicks going.

  4. I walked … and walked … and walked … and then walked some more. I should have kept track of my mileage during the final month of pregnancy because I bet it would have been a record of some sort, haha. On Christmas day I actually started feeling real contractions I couldn’t talk through, so that was one day I cut my walk short. I did not want to deliver on Christmas day.

  5. I ate eggplant parmesan. Chef Donna made it for me twice.  The first week she didn’t add oregano, and then we found a better recipe. I ate the second batch the day before I went into labor. Here is the exact recipe we used.

  6. I used EPO (evening primrose oil). This not only can help to ripen the cervix, it can actually help prevent tearing. And guess what? I didn’t tear at all, so I would say it was worth it!

  7. I drank Peaceful Pregnancy and Ripe and Ready tea from Birds and Bees Teas. I tried to drink a couple mugs each day and I am continuing to drink it while in the first weeks postpartum in addition to the Easy Naps Calm Nights. I also plan to purchase some Our Lady of La Leche tea for breastfeeding.

  8. I got a prenatal massage and focused on pressure points. My friend and client Ali Damron turned me on to this strategy. I got the massage 4 days before I went into labor. It felt amazing. Ali has an amazing eBook regarding how to naturally prepare your body for labor.

  9. I cleaned. I actually think vacuuming and mopping brought on Braxton Hicks (practice contractions) better than my workouts, haha. I also rarely clean since we have a housekeeper who comes every other day, so I think it was a different physical activity that my body responded to well.

  10. I pumped colostrum. This is something I did with all three of my babies per my doctor up north's suggestion. I stockpiled about 6 bags of colostrum the week leading up to delivery to feed to Lily with a dropper in between breastfeeding sessions in the first few days of her life. Great way to get Braxton Hicks going too! 

  11. I relaxed in my soaking tub. The evening my contractions started I had lost all hope of delivering anytime in the near future, and decided to sit in my soaking tub for 2 hours. I actually think this helped a lot!

As you can see, I did ALL the things. The week before Lily was born, my doc checked my cervix and I was only 1 cm dilated. The week of her birth (one day before I went into labor) I was 1.5-2 cms dilated and 80% effaced. As many of you know, I had a HARD time finding an OBGYN in Florida. I had a fabulous baby doc in Ohio and truly enjoyed my experience being pregnant and delivering there. The office was right next to my house, the docs and NPs were professional and caring, and the brand new hospital was within walking distance from my house. I couldn’t have asked for a better situation. In Florida I went through three docs before I found someone who was a good fit. The doc I loved was a huge supporter of my fit pregnancy and intermittent fasting. She personally lost 25+ lbs with IF last year and had the best disposition. The only problem is that I had to see all other docs at her practice … and I didn’t love any of them. In fact, one was so outdated in her research that I didn’t even trust her to deliver my baby and would have asked to only have the nurses deliver if she was on call the night I delivered. On Wednesday, the day before I went into labor, I was supposed to see my favorite doc and I was thrilled. I had prepared questions for her and had been looking forward to the visit for three weeks. I got into the office, and a different doc (one I didn’t care for) walked in. I asked where my favorite doc was and she quickly remarked that the schedule had been switched, and they didn’t feel the need to notify me.  Ugh, I was so disappointed. I actually asked the nurse for different OBGYN recommendations before I left because I truly did not trust 3 out of 4 of the docs at my new practice. So stressful.

On Wednesday, after my baby appointment I was determined to help my body progress past 1.5-2 cm dilated. I did a great workout, ate eggplant parm, cleaned, got some good contractions going, and went on a walk. It was January 3, and I was feeling optimistic that Lillian Jane would come on January 5 as I had hoped.

Then I woke up on Thursday feeling “off.” I was scheduled to work a full day, but I was exhausted. Thankfully one of my clients canceled a consult which meant I could get in a quick afternoon nap. I got through my morning consults and had hardly eaten because I was feeling nauseous. I took a nap before heading to the gym and instead of hitting it hard like I usually do, I did a half-ass treadmill workout. When I got home Chef Donna was cooking some amazing food but I just wasn’t in the mood to eat much. I was also feeling overwhelmed with work since January is my busiest month of the year and I hadn’t actually scheduled an official maternity leave. I decided to text one of my team members and communicate my desire to take a proper maternity leave. She immediately responded and said she thought I should take time off and that the team could handle agency client consults - wow … what a relief. This definitely helped me release some stress and tension.

The kids got home from school and instead of going on our typical daily walk before dinner, I decided to forego both the walk and dinner and sit in the tub for 2 hours.

I texted one of my best friends with the following text around dinner time on January 4 when I got into my tub:

“I am starting to lose hope and I’m sick of trying to get Braxton Hicks going only for them to stall. Ugh. Pregnant for life on this one.”

Little did I know, everything was about to quickly change. 

Stay tuned for part-two of Lillian Jane’s birth story in the days to come including all the details about labor and delivery.




Lillian Jane is here...and so is the next round of the FASTer Way to Fat Loss!


In case you haven’t heard, Brandon and I welcomed Lillian Jane into our family on January 5th -exactly when I was hoping to deliver! Petite just like Emma, she was 6 lbs 8 ounces and 19.5 inches long. She is absolutely perfect!

We’ve been home since Saturday and so far she is doing a phenomenal job eating, pooping and cuddling! Emma and Cole love holding her, and are enjoying the extra time they have with my parents while they are in town.

While it’s been a little while since I’ve lived the newborn life, I’m totally soaking up every minute of baby cuddle time available!

While I will be on a maternity leave of sorts, those you you who know me, know that I won’t be out of the game for too long! I am so thankful that while I’m adjusting to Lily and life with three kiddos, I have an incredible team working to keep the FASTer Way to Fat Loss and the Agency Side running smoothly! In fact, the next round of the FASTer Way to Fat Loss starts January 15th, and is more than halfway full!

During pregnancy I followed the FASTer Way to Fat Loss with only a few modifications. I fasted and stuck with the food cycle (minus a few low carb days) right up until delivery and went pretty hard with my workouts my entire pregnancy. While I was met with some criticism, I can honestly say that I went into this birth feeling stronger and more ready than I did with my first two pregnancies. In addition,  I am more than confident that I will be able to get back into pre-pregnancy shape in no time, thanks to the FASTer Way to Fat Loss. The FASTer Way is responsible for getting me and thousands of my clients into the best shape our lives, and I am certain it will do the same for me, post pregnancy.

Of course, I will listen to my body as I get back to working out, fasting and carb cycling...but am planning to do my best to stick to what I know works - the FASTer Way Lifestyle.

If you’ve been trying to get healthy on your own for a while, but realize that it’s a lot harder than you thought, join my January 15th round of the FASTer Way! Lily and I will be there to cheer you on the entire 7 weeks. Don’t miss out on tons of cute baby pics and a leaner, healthier new you in 2018!!!!


Tips for Surviving Low Carb Days


Tips for Surviving Low Carb Days

While low carb everything is all the rage, the lifestyle itself can be quite challenging to live when starting out. Although the FASTer Way is not solely a low carb lifestyle, because mama likes donuts, my clients do cycle through low carb and regular carb days. The area that my clients struggle with most, is by far, low carb days. But, they aren’t as difficult as they may feel at first. Below are a few tips to help you crush low carb days and reap the maximum benefits.

Enter your meals into My Fitness Pal in the morning.

One of the best ways to ensure you don’t go over your daily carb limit is to do your best to plan out the day. If you have an idea of what you will eat, go ahead and enter everything into My Fitness Pal in the morning. This will help to ensure you stay within your limits and see where you might need to make adjustments, before you start your day.

Have some simple, go-to snacks on hand.

Snacking is where the carbs can creep in and take over! Be sure to have plenty of low carb snacks on hand for your low carb days. Nuts, raw veggies, beef jerky and hard boiled eggs are all great snacks. Having these ready to go so you don’t have to think about what to eat between meals is super important. While my FASTer Way clients practice Intermittent Fasting and typically only do 2 smaller meals, the need to snack in between can still be prevalent. Surviving low carb day is all about being prepared!

Drink lots of water.

Instead of reaching for something carby grab a glass of water. This goes a long way to helping you staving off cravings and will do its job keeping you hydrated.

Vary your proteins.

Low carb days can get boring if you don’t try new things. Instead of always going the grilled chicken route, add in some different kinds of fish, pork, beef, and sausage. This will help you keep things interesting while keeping those carbs in check!

Focus on healthy fats.

During low carb days, focus on healthy fats. They will keep you feeling full longer and will help you reach your calorie goal for the day (1 gram of fat has more calories than 1 gram of protein or carbs). Fish, nuts, avocados and healthy oils will help keep you satiated while keeping carbs low.

Low carb days are an essential part of the FASTer Way to Fat Loss program because they help deplete the glycogen stored in your body, and require you to burn fat. When paired with higher carb days and strategic workouts, the results are truly incredible! If you didn’t join me for the January 1st round of the FASTer Way, you can join us on January 15th, and start getting lean in 2018. Don’t spin your wheels feeling frustrated and overwhelmed. Join me and hundreds of other women for the most effective program on the market. Get in shape, feel great and then go out live your life with energy and purpose. Join the January 15th round here!


The Keto Rage and Why I'm Still Eating Donuts


The Keto Rage and Why I'm Still Eating Donuts

Unless you are living under a rock, then you have probably heard of the ketogenic diet. For some reason, Keto living has become quite the rage as of late, but it hasn’t quite phased me...I’m still over here eating donuts and crushing my leg days even at 9 months pregnant.

While Keto living isn’t my cup of tea, there are some benefits to the lifestyle and I do believe that there is a select group of people who could benefit from Keto living. However, for the most part, I am a firm believer in eating all the carbs. Here’s my two cents.

What is Ketogenic living?

A Ketogenic is a diet that is extremely low in carbohydrates. The goal of the Ketogenic diet is to put the body into ketosis, or fat burning mode, by severely restricting the presence of glucose in the body. Simply put, this means that the goal is to trick the body into believing it’s in a fasted state. With no glucose to burn, the body will reach into its fat stores for energy. Typically those who hold true to this type of lifestyle will aim to consume fewer than 20 net grams of carbohydrates per day to eventually reach ketosis.

What are the benefits?

There are some immediate fat loss benefits that people see when living a Keto lifestyle. In addition, Ketogenic diets are associated with helping to reduce the risk of: Type 2 Diabetes, Cancer, Heart Disease, and Neurological Disorders. One major benefits to living a Ketogenic lifestyle is that you don’t have to track anything, but can simply opt for no carb foods and stay on track.

Who is it for?

A keto diet is best suited for those who are significantly overweight, living sedentary lifestyles. These people tend to see the greatest results, particularly middle-aged men in this demographic. In fact, I’ve recommended this lifestyle to my dad multiple times!  I even had my VIP membership work through keto, and try it for 2 weeks. Many of the women enjoyed the process, but most ended up coming back to the FASTer Way Lifestyle. A lot of the feedback that I have had come back is that women have experienced some negative effects on their hormones. For some it can really mess with their cycle and cause them to store midsection fat in the long term. Typically if I am recommending the Ketogenic diet it is to a dude who lives a sedentary lifestyle, has a lot of stress and needs a good jump start! I am still waiting on the science behind Keto living to show long term results for multiple groups.

Why I don’t do it.

While there are obviously benefits to a Keto lifestyle, it’s not something I would ever do for a long period of time. There isn’t enough scientific research to show that it is any more effective than the FASTer Way lifestyle, and it is not nearly as sustainable. A Keto lifestyle is far too restrictive for this donut loving girl. In addition, since 95% of my clients are female, I am regularly looking for ways to improve their hormone function, and carbs actually play a significant role in hormonal health. For that reason alone, my program doesn’t ever have more than two low carb days in a row, and my FASTer Way clients enjoy the benefits of a low carb lifestyle along with a few donuts and glasses of wine along the way.

If the Keto lifestyle is something that appeals to you, then let me know. I have a phenomenal client who is incredibly knowledgeable about Keto living, and I’d love to connect you with her! If you are like me, and donuts and wine sound like a fun way to meet your weight loss goals then the FASTer Way is probably for you!

Interested in learning more about the FASTer Way Lifestyle and giving it a try in 2018? Sign up to snag one of the last spots available in my January 1st round. Learn how to burn fat and look lean, without giving up your favorite treats! Join me and the thousands of others who have seen unbelievable results! 

Want to hear more of my thoughts on Keto living? Check out my latest FB Live Video!


Why Eating All The Carbs Will Help You Lose Weight

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Why Eating All The Carbs Will Help You Lose Weight

If you think that cutting out all carbs is the way to go for weight loss, you’re wrong. In fact, strategically using your carbs to fuel your body will improve your overall metabolism and keep those hormones functioning optimally. This is why the FASTer Way to Fat Loss is NOT a low carb diet. While we do have a few low carb days in our food cycle, FASTer Way ladies know the joys of regular carb day...aka...donuts.

What is carb cycling?

I know I talk about this often, but just in case there are a few newbies hanging around: carb cycling is an alteration of carbohydrate intake to prevent fat loss plateaus and keep your metabolism working effectively. Basically, you cycle between low carb days and regular carb days to ensure that your body burns fat effectively without causing significant hormonal damage or dips in energy.  

How does carb cycling work in the FASTer Way?

As part of the FASTer Way to Fat Loss, we pair our workouts with carb intake strategically. This again turns your body into a fat burner as opposed to a sugar burner, and provides you with enough fuel to keep your energy levels up for tough strength training workouts. We manipulate our carbs to ensure optimal energy levels, while effectively using our glycogen stores to stabilize hormone levels.

Who is carb cycling best suited for?

Almost everyone...that is everyone who likes to eat all.of.the.foods! If you want the benefits of a low carb lifestyle while enjoying your favorite high carb treats, then carb cycling is for you. If you’ve been eating clean and exercising but have hit a weight loss plateau, then carb cycling will get you back on track. If you are interested in changing your overall body composition and having enough energy to make it through the day, then carb cycling will get you leaner than ever before. If you are having trouble sleeping, and are storing fat in your midsection...carb cycling is definitely for you. If you are a total newbie to eating healthy, live a completely sedentary life and are just beginning your health and fitness journey, then carb cycling is probably not the best place for you to start. Otherwise, carb cycling will benefit almost everyone!

What are the benefits to carb cycling?

Honestly there are TONS of benefits to carb cycling, but these are the ones my clients most regularly rave about:

  • Fat loss, as opposed to overall weight loss. Carb cycling clients see actual body composition changes.
  • Increased energy levels
  • Better sleep
  • Improved moods
  • A flexible lifestyle that is enjoyable
  • A nutritional strategy that isn’t too overwhelming or stressful. One that allows you to eat out and enjoy your lifestyle while continuing to see progress towards your goals.

Don’t Carb Cycle on Your Own...Here’s Why:

  • You need to effectively pair your carb cycle with your workouts to see the best results.
  • If you cut your carbs too low on low carb day, your body will actually start holding on to all of the carbs. It’s important that you set your low carb days just right, so that you see maximum results.
  • Carb cycling with a foundation of If It Fits Your Macros and Intermittent Fasting will undoubtedly get you the best results. Ensuring that your carb cycle is based on whole foods with a few treats here and there will keep you lean, strong and energized!

Carb cycling is a cutting edge strategy that will undoubtedly get you results. The benefits in terms of health are remarkable, but the lifestyle benefits make it a sustainable strategy for life.

If you’re ready to finally turn your body into a fat burner, and start shedding that last bit of weight, then my January 1st round of the FASTer Way to Fat Loss is exactly what you need. There truly is no better program on the market to help you get lean, fit and in shape for the new year. Thousands of women have made complete lifestyle changes that have resulted in significant weight loss, increased energy, and greater health. You could finally feel confident in your own skin. You could finally wake up each day full of energy. You could finally feel comfortable in EVERY thing you put on. OR…. you could continue going down the same path you’ve been walking, with the same results at this time next year.  New year, new you? Or New year and same ol’, same ol’? It’s up to you, but spots are almost completely gone! Sign up today and make 2018 your year!

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No Pills, Shakes or Wraps Necessary!

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No Pills, Shakes or Wraps Necessary!

Cutting through the noise online in the health and wellness industry can be incredibly let me save you some trouble:

You DO NOT need pills, shakes or wraps to get lean, fit and strong!

In fact, most of those things are a complete waste of time and money when it comes to long term health and fitness results.

While there are absolutely some supplements that will help you maximize the benefits of a healthy diet and effective workout plan, they will NOT get you lean and fit on their own. Which is why my FASTer Way to Fat Loss program requires zero pills, shakes or wraps to see amazing results. Instead, the FASTer Way lifestyle focuses on whole foods based nutrition, intermittent fasting and carb cycling. The foundational program will teach you how to eat the right foods, for the right reasons, at the right times. In addition, you will learn how to pair nutrition with exercise for maximum effectiveness without wasting time and energy!

If you haven’t gone through the FASTer Way to Fat Loss program and are looking to turn your body into a fat burner, so you can get lean, fit and strong then the January 1st round is a perfect place to start. There truly is no better program on the market today, and there are just a handful of spots left! Due to baby girl’s coming arrival I am shutting down registration a little earlier than normal, so be sure to grab your spot ASAP! This program will truly revolutionize your life and give you the support and knowledge needed to live with maximum energy ...for the long run!

If you are a previous FASTer Way client, and have been through two rounds of the FASTer Way to Fat Loss, then you have two options for January 1st. You could sign up for the FASTer Way 6 week program on the 1st for a $70 discount OR you could join my VIP Membership. I am often asked about the difference between the FWTFL and my FASTer Way VIP Membership, so here are the details regarding the two programs:

  • The FASTer Way to Fat Loss is a 6 week program. The VIP Membership is a monthly subscription.
  • The FASTer Way to Fat Loss is going to give you the foundational principles needed to live the FASTer Way lifestyle. The VIP membership will help you take things to the next level. You will do a deep dive into health related topics and learn how to maximize your results beyond the basics of the original program.
  • The FASTer Way is open to everyone who wants to get lean, strong, energized and fit. The VIP Membership is ONLY for clients who have been through the FASTer Way twice.
  • The FASTer Way program is run by me and my coaches. While I interact often, I am not nearly as plugged in to the FASTer Way groups as I am to my VIP ladies. VIP ladies are a priority for me, and I love planning incredible things for them to learn and work through.

Both of these programs will help you live a flexible, simple lifestyle that keeps you lean and energized. Both of these programs provide you with support, accountability and cutting edge strategies that work...without pills, shakes and wraps!

If you are a previous client who hasn’t been through the program in a while and feel like the original FASTer Way is where you need to start, grab your spot here! If you are a former client who’s been through two rounds of the original program, use the code BACKONTRACK to grab a sweet discount on the VIP Membership!

If you’ve never been through the program and are ready to take control of your health and fitness in 2018, join me for the FASTer Way beginning January 1st, here!

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Why Intermittent Fasting is Necessary For Optimal Health


Why Intermittent Fasting is Necessary For Optimal Health

The foundation of my FASTer Way to Fat Loss program is intermittent fasting. While we incorporate several other strategies, it is called the FASTer Way because it’s foundational strategy is intermittent fasting.

While intermittent fasting is becoming more and more popular, it still hasn’t become a mainstream nutritional practice. However, the research continues to build, and people’s results are beginning to scream it’s effectiveness.

During the FASTer Way to Fat Loss, my clients engage in a daily 16/8 fast protocol. This means that they fast for 16 hours each day (most of which are overnight while they are sleeping), and consume ALL of their daily calories during an 8 hour feeding window. While there are other fasting schedules that can be followed for similar results, this is the most doable for the busy women I work with!

What’s so great about fasting?

Fasting turns your body into a fat burner.

Daily periods of fasting changes your body at a cellular level. In addition, it helps to regulate hormones like insulin and HGH to make the fat stores in your body more accessible energy sources. The time given to your cells to repair during fasted periods, allows cells to remove waste and function optimally. Intermittent fasting allows time for the body to utilize fat as its main source of energy, which means you not only lose weight overall, but will see an improvement in your overall body composition. Intermittent fasting allows you to maintain muscle mass which speeds up your metabolic rate, while helping you shed fed.

Intermittent Fasting helps reduce the risk of Type 2 Diabetes.

A daily fast allows your insulin levels to remain regulated and stable. This means that your insulin levels are able to function optimally throughout the day. This means you are less likely to become insulin resistant, and less likely to become diabetic. Studies have shown that intermittent fasting reduces overall blood sugar levels by 3-6%1 .

Intermittent Fasting can prevent disease and boost the immune system.

While the fat loss benefits are enough to convince most people to try intermittent fasting, one of the other “side effects” of regular fasting is that it boosts your immune system. Intermittent fasting allows our body to remove waste from our cells. This means that it can break down the waste that can build up over time, which can lead to a decrease in susceptibility to both cancer and Alzheimer's.

There are several other benefits one might experience due to regular intermittent fasting: better sleep and more energy, greater mental clarity and the development of more neurons in the brain, along with better digestion and less inflammation. There truly is no downside to Intermittent Fasting and it has truly been a game changer for both myself and thousands of my clients.

The FASTer Way to Fat Loss has gotten so many women results largely due to the practice of Intermittent Fasting. Here’s what one client Amy had to say about her FASTer Way experience:

“I came into this program at the age of 51 with more than 60 pounds to lose to be at a healthy weight. Amanda encouraged me to go at my own pace with the exercises but to still push myself to my own limits. The change in eating habits was something I could do 100% and I did! The results were amazing. I lost 18 pounds in the six-week period, and I felt younger and more energetic than I have in a long time.  Repetition is how we establish habits, and these are good habits I want to make a permanent part of my lifestyle.”

There are literally thousands of testimonials just like Amy’s. Regular, everyday women who have made drastic lifestyle changes to not only shed unwanted fat, but look and feel better than they’ve ever felt before.

Now, it’s your turn. You could stay right where you are, and find yourself at the same place this time next year: unhappy, lacking confidence and holding on to unwanted weight. could sign up for the January 1st round of the FASTer Way to Fat Loss and experience all of the above benefits and so much more. The choice is yours, but don’t wait to too long to join. Spots are almost completely filled, and once they are gone, I won’t be accepting any more clients into this first round. Sign up today, and make 2018 the year you finally get lean, fit, strong and confident!


WHY the FASTer Way is the BEST and HOW an Online Program Actually Works


WHY the FASTer Way is the BEST and HOW an Online Program Actually Works

In the health and fitness industry, there is so much out there, that it can be confusing, even for professionals. Throughout the last 15 years I’ve seen, taught and experienced countless changes in the industry. In fact, the FASTer Way to Fat loss was born out of my own journey through various health issues and trying to navigate through the overwhelming stream of info available.

In high school and college I struggled with high blood pressure, was almost pre-diabetic, and had some significant food sensitivities. I began my fitness career training people in the gym for hours on end, feeling depleted, and worn out. I was able to get my clients decent results, but was having trouble helping them lean out. They were fit, but weren’t seeing the leanness they wanted. While I had gotten a lot of my health issues under control, I was seeing a similar issue in my own life.

So...with the full force of my rebel tendencies, I dug into the current research on nutritional strategies. I learned about Paleo and began to implement that strategy into my own life. This was a game changer for me, as it helped my own body deal with the constant inflammation I had been living with. While I had previously thought those who touted the idea that intermittent fasting was key to fat burning, the research was hard to ignore. What I had initially believed to be detrimental to metabolic rate, turned out to be the key to getting both myself and my clients lean, fit and strong.

I began testing intermittent fasting out for myself and had one long time client try it with me. She had been struggling to shed the last few pounds of weight she was holding on to. She was in great shape, ran marathons, and ate clean...but had hit a plateau. In 3 weeks, this client ended up losing 16 lbs. while intermittent fasting. That truly was the only change we made to her program. And the results were incredible. We knew that we had stumbled upon something that could truly change people’s lives.

So, I did more research.

I combined IF with carb cycling and created the first version of what is now the FASTer Way to Fat Loss. I had my clients track their macronutrient intake, while pairing their workouts with a simple, but incredibly effective food cycle.

My clients began to see some amazing results.

They told their friends, who told their friends, and in 2 years, my bootcamps grew from that first round of 11 to over 300 in every round. Since that first round of the FASTer Way to Fat Loss, thousands of women have experienced the incredibly life change this program offers. While many of them have seen quick results, I am careful not to claim this program is a quick fix. It is a lifestyle change that takes a bit of getting used to and can be a little confusing for those who have no background in health and fitness. That is why I added a prep week to help women get everything in place before we hit the ground running. The women who come out of the FASTer Way say that it is not only an incredibly simple way to live, but it is flexible, and sustainable, so that their results last.

The FASTer Way has truly become a movement. This program is undoubtedly the most effective on the market today. Don’t believe me? Check out my Instagram account. I post client testimonials daily! After reading the testimonials, the benefits, effectiveness and ease of this program will be more than evident.

But I know that there is still some confusion for those who have never done an online program. You might be unsure about how the program works and what it is that you get once you sign up. So, here are the 5 steps to my FASTer Way program to help you better understand the process.

Step 1 - Purchase the program - This will truly be the best $199 you spend.

Step 2- You get Immediate access to the FASTer Way portal which includes a comprehensive program guide, exercise library, workouts and recipes. This gives you the opportunity to view the content and curriculum prior to our community group starting on the 1st.

Step 3-Join the community group. Prior to January 1st, you will be assigned to a small group on FB for accountability. This is where you will check in each day, and have all of your questions answered. This is a differentiating factor, as there are very few programs out there that offer you the support you need post purchase to actually implement the program.

Step 4-Follow the program! I’ve laid it out explicitly, and will be there to answer any questions you have along the way. Your job is to follow it!

Step 5-Transform your life in 6 weeks by creating a lifestyle. There is no prescribed meal plan that locks you in to some inflexible way of living. Your workouts won’t take hours. Instead, you will learn how to eat with purpose, exercise with intention and make your food fit into your lifestyle!

If you do not register in the new year you will be sitting there in December of 2018 in the same exact place you are today. Or worse, you will try a different program, see some quick results and then not be able to maintain them, yo-yoing back to a higher weight than you are today.

If you do invest in the FASTer Way movement, you will truly transform your life with an incredible community of women. You will feel good, look good and be able to do good in the world. When you are strong, fit and healthy, you are better able to fulfill your God-given purposes. There truly is no downside to becoming your healthiest, most confident self.

Do not miss out on this next round of the FASTer Way. Take the first step today, and let’s make 2018 your leanest, most energized year yet!


Pregnancy Update and Fit Pregnancy Launch


Pregnancy Update and Fit Pregnancy Launch

It’s been awhile since I have done an update regarding my fit pregnancy, so wanted to pop in and share how things are going. I am currently in the home stretch. Baby girl is full term December 29th, but I am hoping for a January 5th delivery date! I have recently found an incredible new doctor that truly gets what a fit pregnancy entails. She is familiar with intermittent fasting and is completely on board with HIIT and resistance training during pregnancy. This is truly a huge blessing as I have found it incredibly difficult to find a doctor who truly understands a fit pregnancy, like my doctor up North did.


I have been sticking with whole food nutrition, and have increased my macros across the board. I am still fasting until around noon, and drinking lots of cold pressed juices to flood my body with the vital nutrients it needs for a healthy, strong pregnancy, delivery and postpartum period. I am listening to my body, and eating intuitively, even though the temptation is there to throw it all away, and gorge myself on ice cream.

Weight Gain

When I last went to my previous doctor, I had gained 21lbs. My new doctor has not weighed me. She simply took my measurements, looked at me and said I looked great and that things were going really well. I am guessing that by the end of this pregnancy, I will gain between 25 and 28 lbs. which is pretty close to what I gained with both Cole and Emma.


I truly haven’t slowed down much when it comes to workouts. I still do HIIT workouts is regularly, and am still hitting the weights. The one modification I have made is that I have switched to high volume workouts with a high reps of lower weights. In addition, I am working on strengthening both my core and my pelvic floor so that I will have a smooth delivery and postpartum recovery. The one major issue I’ve had is with my cardio since baby girl is pressing on my lungs and bladder, big time. This has made even a quick walk quite challenging. Because of that, I have been doing a lot of spin to get my cardio in.

Overall, things have been going really well. I am thrilled to have found a doctor that truly understands a fit pregnancy and even more thrilled to roll out my new Fit Pregnancy program.

The details of my current workout plan, including core and pelvic floor exercises is laid out in my new Fit Pregnancy program. This program is truly one of a kind in today’s market and is full of effective, safe strategies to help you maintain your fitness level throughout pregnancy for a strong healthy baby and a fit, healthy momma.

Fit Pregnancy

There are three different phases to the Fit Pregnancy Program. Each trimester has its own 6 week workout plan that you repeat. The program is pretty in depth with all of the appropriate modifications, a comprehensive guide, a rolling community group,  specific pelvic floor and diastasis correction exercises,  and a modified version of the FASTer Way food cycle.  The cost for my Fit Pregnancy program is $99, and there will be a rolling start date.

Fit Pregnancy is for:

  • A fit and motivated mom who wants to maintain her fitness level during pregnancy
  • Women who were fit prior to pregnancy, are looking to thrive during pregnancy and bounce back quickly after pregnancy

This program is NOT for:

  • Beginners who have not worked out in the past
  • People who have significant weight to lose prior to pregnancy
  • Those looking for a watered down version of an online fitness program

If you are serious about staying in shape during your pregnancy so you are strong and healthy for delivery and postpartum then Fit Pregnancy is exactly what you need.


Why Breakfast is Making You Fat


Why Breakfast is Making You Fat

Want to shed fat? Stop eating breakfast. Seriously. Tomorrow. Stop eating breakfast.

Here’s why…

Unless you allow your body to go into a fasted state, you will continue to spin your wheels burning glycogen and leaving your fat right where it is.

If you’ve been eating clean, exercising insanely and following all of the “rules” but are still holding onto fat around the midsection, feeling low on energy and hitting a wall of exhaustion mid-afternoon everyday...then it’s time to switch things up.

Women come to me all the time, struggling with the effects of suboptimal thyroid functioning due to undereating and overexercising. They are frustrated and tired, and not seeing results. This is why the FASTer Way is so revolutionary. It helps women break past their plateaus to see incredible, sustainable results.

Skipping breakfast is just one small component to hopping off of the 6 mini-meal per day roller coaster of frustration.

In order to see real results that go far beyond the scale, you’ve got to do a few simple things.

Eat the right macros, at the right time, for the right reasons.

The FASTer Way to Fat Loss is all about turning your body into a natural fat burner. To effectively burn fat, you’ve got to eat enough of the right things, at the right times in relationship to your workouts. Most women eat far too many carbs, and not nearly enough proteins and fats. This means that their body effectively burns sugar - from carbs, but rarely reaches into its fat stores. During the FASTer Way my clients learn how to eat enough of the right macronutrients, as well as how to effectively use carbs for maximum fat loss. This takes some practice, but once clients learn how to track and cycle effectively, they find this to be one of the simplest, most flexible ways to live. They no longer feel deprived, but continue to see fat loss results. In addition, they are maximizing their non-scale victories as well: better sleep, more energy, feeling in control of their food choices and feeling less discomfort after eating.

Intermittent Fasting puts the body into a fasted state. During the FASTer Way we put our bodies into a fasted state daily, which has significant health benefits along with incredible fat burning benefits. I wrote a FREE guide to help you better understand why we do this, and how to get started doing this. Grab that here!

Learning to time nutrients properly, and allowing the body to heal itself while in a fasted state is how my clients see such incredible results.

Lift heavy to develop lean calorie burning muscle.

Many women are scared of the weight room. They think they are going to get too bulky, or are intimidated by the bro science and grunting that dominates most gyms. However, if you truly want to increase your metabolism, you have to build lean muscle. Your metabolism is directly related to the amount of lean muscle you have. There simply is no more effective way to build lean muscle than to lift weights. When we pair lifting with counting macros and carb cycling the results are incredible. You help to reset and increase your body’s metabolic rate, so that you burn calories long after your workouts are complete.

In addition, adding High Intensity Interval Training (HIIT) and metabolic conditioning into a workout regimen and food cycle ups fat burning by depleting glycogen, so your body has no choice but to reach into its fat stores.

Maintaining a positive mindset.

One of the key factors to lasting weight loss success is maintaining the proper mindset. If you can maintain a progress over perfection, positive, open mind, then you are far more likely to see results. If you are skeptical and closed off to trying new things, the FASTer Way isn’t for you; and, you will probably not see results in any other program either!

Allowing your body to rest.

It is incredibly important that you are getting enough sleep for your body to restore itself each night. In addition, we working out intensely, 7 days a week, will keep your cortisol levels elevated causing you to actually store fat. This is why it is so important to take a couple of days off, or do some light, restorative exercise like walking.

Skipping breakfast is one key to taking that weight off, but it is only one small component of an overall healthy lifestyle. The thing that so many clients love about the FASTer Way to Fat Loss is that it lays everything out simply. You won’t feel deprived and miserable. You won’t be a slave to tiny little containers stuffed with food, or hour long workouts every single day. You won’t have to spend hours researching how to put all of these things together. I’ve already done it for you and KNOW that it works.

Thousands of women from all walks of life have truly changed their lives as a result of the FASTer Way to Fat Loss.

You could keep spinning your wheels, feeling exhausted and not seeing results.

Or, you could sign up for the last round of the FASTer Way this year and start burning fat while everyone else is putting it on! You’ve got a decision to make.

You can do the things you’ve always done and get the same results, or you can do something different, and get different results. The power to is in your hands friend!

This will be the last round I run this year and before my maternity leave. Do NOT miss out on changing your life in this huge way? Spots are limited and filling up fast. Grab one of the last by clicking the button below.


When to Adjust Your Macros

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When to Adjust Your Macros

If you’ve been tracking macros for a while, then you need to be aware of the fact that at some point, you will have to change your macro goals.

Typically when women come through my FASTer Way to Fat Loss program they see incredible results almost immediately. During the program we are in essence shocking the body so that your metabolic rate speeds up, your thyroid function improves and your symptoms of adrenal fatigue fade away. As a result, the pounds melt off and new lifelong habits are formed: ensuring a healthy, fit lifestyle remains at the completion of the program.

However, after a while you may find yourself at a plateau. At that point, simple changes ca make a huge difference, but it will likely be imperative adjustments be made to macros, for continued results or maintenance. Typically this will call for an increase in overall macros, but there are a few instances in which one or two macros may be decreased while another is being increased.

Before you jump into making a switch, ask yourself the following questions:

Have your measurements changed or does your clothing fit better in the last two weeks?

If you  haven’t seen anything budge for at least two weeks, then it may be time to switch things up. A two week window is long enough to see results, even if they are small. If you are seeing results, big or small, don’t make any changes just yet. Keep going with your current macros and be patient.  

Have you been getting consistent, quality sleep?

I know firsthand that ample amounts of quality sleep are hard to come by.  But you truly cannot see results in terms of getting leaner without proper sleep; it is as important as diet and exercise. If you haven’t been getting enough sleep, then start there - 7 to 8 hours is recommended. If you have been getting lots of quality sleep, then an adjustment to macros may be in order.

Are you stressed, feeling overtrained or not caring for yourself?

If your stress levels are too high and you are going 120mph without any breaks or enough rest then you will not be able to shed those last few pounds of unwanted fat. Life happens and stress cannot be avoided completely. However, exercise, sleep and proper nutrition can decrease the negative impact of stress. If you aren’t feeling particularly stressed then adjusting those macros will probably be the key. If you are overly stressed and working to hard, then start there. Do what you can to minimize the causes of your stress, or to better cope with stress in your life.

Are you approaching your period?

Bloating and discomfort are obviously quite common prior to your period. If you are just about to start your period, don’t adjust your macros. Wait it out until just after your period to see how things are. Then, if you are still not seeing results, consider making a macro adjustment.

Are you properly hydrated?

If you aren’t giving your body enough water, then your body can’t function optimally. If you aren’t hydrated well, you will not see results. Drinking water is not an option for health and weight loss, it is truly a necessity. If you have been drinking tons of of water, and are still having issues then consider looking at your macros. If you know you haven’t been drinking enough water, then hydrate before making any changes.

Have you been indulging in food and drink that is high sugar, high carb, high in salt or alcoholic?

If you have been indulging, then don’t switch up your macros just yet. If you know you have been taking your high carb days a little more seriously than your low carb days, then fix that before adjusting your macros. If you’ve been hitting your macros with foods that aren’t quite whole and nutritious then fill those macros in with whole, nutrient dense foods. As with everything else, if you are keeping things tight and clean but still not getting results, then let’s look at changing those macros.  

Once you’ve gone through these questions and are confident that none of these things are contributing factors to your current plateau then it is time to change macros.

  • If you wake up hungry every day, barely able to make it through your morning fasting window -after your initial 6 weeks- then try bumping up your macros 5% across the board.
  • If you close out your feeding window famished every day, try bumping up your macros overall 5%.
  • If you end your feeding window so full you can barely move, then you may need to adjust some macros without bumping them up over all. Consider lowering carbs 5% and upping protein 5%.
  • If you’d like to get a little leaner without losing any type of body mass or weight, then keep your overall macros the same (or bump them up a bit) and lower carbs while increasing protein and fat. I would always start with 5% and then adjust from there.

Figuring out the right macro ratios once you’ve gone through your initial program can be tricky. You need to learn to listen to your body and eat intuitively. Take your time making adjustments and give them time to work. Don’t make changes to your macros every week. Stick with your changes for at least two weeks to see the overall effects and then adjust from there.

If you’ve gone through the FASTer Way to Fat Loss than all of this will make a lot of sense to you. If that’s you, then there are a couple of next steps for you to move forward.

1-Join the FASTer Way to Fat Loss VIP program. This program is currently open, but if you go through the FASTer Way, then you will be notified as soon as registration opens. The VIP program will not only keep you on track with accountability and new workouts each month, but will give you access to our incredible mentors. These mentors dive deep into topics about health, fitness and overall wellness, giving my clients the tools they need to live the healthiest possible version of their lives. This program is ONLY for those who have gone through my FASTer Way to Fat Loss bootcamp. If you have not done so already, the next round starts November 27th. 

2-Become an affiliate.

If you’ve loved the FASTer Way, you can earn $100 for every friend you refer to the program. So, if you are a FASTer Way evangelist, telling everyone who will listen about the benefits of this program, then you might as well earn some money while doing that! Contact me via email at for more info.

3-Become a certified FASTer Way to Fat Loss Coach.

If you want to run your own successful bootcamps using the FASTer Way to Fat Loss, then become a certified FASTer Way coach and help other women, just like you achieve their goals while earning a significant income. FASTer Way coaches learn the science and strategies behind the FASTer Way while receiving business training and all of the content needed to run the FASTer Way on your own. Our current coaches are doing amazingly well. One of them has earned over $100,000 since May! To learn more about becoming a coach, book a free consult call here! This is a $5000 program, so only serious inquiries please.

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