Is 6 Weeks Enough for an Online Training Program?


Is 6 Weeks Enough for an Online Training Program?

A six week fitness program is not enough.

I can say that because I run an incredibly successful 6 week fitness program, The FASTer Way to Fat Loss, and I can tell you one round is NOT enough to keep you healthy for life.


It is a great start. With one round of the FASTer Way to Fat Loss, clients see incredible results: they lose weight, get stronger, increase their energy levels, improve their digestion and get better sleep. Those results are consistent and they are amazing, but I highly recommend my clients don’t stop there.


  • Because a lifestyle change that lasts, takes more than six weeks.
  • Because unless you’ve reached your goal, you need to continue working towards it.
  • Because at the end of the day, even the most motivated people need some accountability and encouragement.

So, 6 weeks will give you skills, knowledge and results, but won’t be enough to last you a lifetime.

It is a common myth that creating a new habit takes 21 days. However, research has actually shown that on average, it takes people 66 days to create 1 new habit 1 , that’s a little over 9 weeks. Those going through a program like my FASTer Way program are changing a number of habits all at once. So, going through at least 2 rounds of a 6 week program makes a lot more sense than just 1 round.

What about after that?

Some people feel as though they no longer need the support and accountability of a program after participating in a round or two. However, many love their results so much they want to learn more, get stronger, and keep seeing results in terms of their health, fitness level and performance, even after reaching their goal weight. Those who continue to adjust their plan as they become more advanced continue to see results, while many who opt out of accountability and the next level, find themselves sitting at a plateau, or going back to their old ways.

Finding accountability, encouragement and a continued plan that gets gradually more difficult is critical to maintaining your health and fitness long term.

That is why I created my FASTer Way To Fat Loss VIP program. I knew that the ladies coming out of a round or two saw incredible results and built some great habits...but I knew they needed more.

  • These women needed workouts that were more challenging.
  • They needed to continue to have accountability.
  • They needed the continued support of an online group.

They needed more information about more advanced health and fitness topics so they could make better decisions and continue to grow.

These women needed an ongoing option that allowed them to continue seeing progress, alongside other like-minded women.

So, I figured out a way to provide that and the results have been incredible.

The women in my VIP group have been through at least two rounds of the FASTer Way to Fat Loss, and are continuing to get leaner and stronger. They are getting new workouts each month, daily accountability and TONS of fantastic training on everything from turning macros into meal plans to details on adrenal health.

They have full access to me, my team, and their monthly mentor, and are experiencing amazing results.

6 weeks is not enough to last a lifetime. It can be an incredible start. There are a few who will continue the lifestyle on their own after the 6 weeks are done. However, most will need at least 2 rounds of a 6 week program and continued support thereafter.

If you are interested in starting to change your lifestyle and get leaner and stronger than ever before, my FASTer Way to Fat Loss is the best program on the market to help you do just that. If you have already been through the program once and want to join again, email me about a discounted rate for returning clients. If you have gone through the FASTer Way twice and want to continue the lifestyle, while learning and growing alongside other women pursuing the same thing you are, then check out my FASTer Way to Fat Loss VIP program!


Pregnancy Update 2!


Pregnancy Update 2!

I am officially out of my first trimester, which is truly a good thing! My nausea has finally subsided and I am feeling worlds better. Since this pregnancy was so unexpected, there have been some definite adjustments made on the fly, but overall I am feeling pretty good.

My workouts have been…

Consistent and intense. Despite traveling a lot, I have been able to do two-a-day workouts. I am doing one heavier strength training workout in the morning and then a 2-3 mile walk in the afternoon/evening. Honestly, I have kept this so tight because I feel best when I am working out. My time in the gym is truly one of the times I feel most energized. So, we are squeezing in workouts every day!

Since I am hitting the gym so hard, I am also hitting my naps so hard. Two a day workouts call for two a day naps. Every. Single. Day.

Nutrition has been…

Rough, but is getting better. I was so sick for the first few weeks that the thought of most foods made me incredibly nauseous. To add to that stress, I was traveling a lot and ended up eating a super carb heavy diet. This went on through about week 9, and I have since started to get back on track. I enjoyed my breakfast sandwich phase in weeks 6-9, as did Brandon, and am now focused on eating a clean, paleo diet for the remainder of my pregnancy.

I had been giving myself a lot of grace with dairy, wheat and grains during the first few weeks of pregnancy, but am tightening things back up and plan on finishing out this pregnancy with everything in check.

I am still fasting daily, but have been a bit more flexible with the start and end time of my eating window.


This pregnancy has gone really well. My biggest struggles have been nutrition and exhaustion. My nutrition is back on track, and I am hoping that will help increase my energy levels a bit. I tend to feel a lot more energized and comfortable when I am dairy free and gluten free, so Paleo is the way to go for me for the rest of my pregnancy.

The exhaustion has been hard to work around. Thankfully, I have a fantastic team that can pick up some slack for me. However, I am so ready to get my energy back so I can hustle like I normally do. Business has been incredible for the last two months, but it has been hard for me to keep up with the growth due to my exhaustion. I am hoping to feel more like myself in the weeks to come!

In the meantime, I am developing a FASTer Way to Fat Loss Fit Pregnancy program for women who were fit before they got pregnant and would like to remain that way. I can’t wait to roll this program out for you ladies here shortly! Stay tuned.


Pregnancy Update


Pregnancy Update

In case you missed it...we are pregnant and due in January! Surprised? are we! A third child was definitely not in the plans, but after getting over the initial shock, we are really excited to add a little more craziness to the already crazy Tress home!

How in the world….?

For those wondering what happened, here’s the breakdown. For months I had been experiencing headaches that were due to an estrogen dominant birth control pill I had been on for years. I came off that birth control and switched to a progesterone dominant mini-pill and scheduled an appointment for the Mirena. However, prior to that appointment my hormones were all out of whack. I was bloated, I wasn’t ovulating, I was tired, and I was retaining water. So, I went to a holistic doctor to get some testing done. $662 and 15 vials of blood later, she told me what $2 and some pee could have told me...I was pregnant!

Why that was such a shock…

Honestly, being pregnant was not something that had entered my mind. I had to take fertility meds to get pregnant with both Emma and Cole, and have PCOS. Enter the FASTer Way to Fat Loss and brand new partners challenge, and the rest is history...What?!?!?! PSA if you're joining my July 10 round of the FASTer Way and participating with your significant other -- be sure to double up on birth control!

How is it going?

The first few weeks were great. I was following the FASTer Way to a T. Then, when I started to feel less like myself, and we found out, I had to switch up some things. I was really sick and really tired for a while. I literally could not fathom eating anything but… wait for it..breakfast sandwiches. Yep, that’s right. This whole food nutrition girl could eat nothing but Chick-fil-a and McDonalds breakfast sandwiches...for like two weeks; don’t judge, I am growing a human!

Over the past week, I have been able to eat a little better. I am still doing some intermittent fasting, but am really listening to my body and what it needs. There are still lots of things I just can’t stomach right now, donuts are one of them. If you know me, then you know that me not eating donuts may be the biggest shocker in this update!

I am not doing many low carb days, and am craving all kinds of carbs, so I’ve had to adjust some of the FASTer Way to my current needs. However, I am working on a Fit Pregnancy version of the FASTer Way to help mama’s-to-be stay fit while pregnant.

Workouts are…

...still going strong. I feel so much better when I hit the gym, so I have made it a point to do something active almost every day. I have decreased my intensity a bit just due to being so tired. Also, because I haven’t been doing low carb days that often, I haven’t been doing as much sprinting and HIIT. So, it’s been more lifting for me thus far, but I am feeling great in terms of workouts!

Obviously, we are so excited to welcome this new little one into our lives, although it came as a HUGE surprise. Thank you to everyone who has sent along well wishes! I can’t wait to keep you updated and will be sure to do so on Instagram and FB live. I am also excited to be able to better serve my pregnant clients as I work through perfecting a new program tailored to your needs!

Also...I am considering changing the name of the FASTer Way to Fat Loss to the FASTer Way to Fertility….because I am not the first person this has happened to...just sayin’!!!

Thanks again for the well wishes and I can’t wait to take you all on this journey with us!


FASTer Way Coach Spotlight: Lindsay Huelse


FASTer Way Coach Spotlight: Lindsay Huelse

The FASTer Way to Fat Loss coaches continue to blow me away with their incredible success. 
They have truly been able to rock this business in ways I never imagined. These women have more than earned back their initial investment in the certification program, and are all well on their way to running a sustainable, successful business...on their own terms. I am loving the testimonials coming in from our coaches; they make me feel like a proud mama!!

Today’s featured coach is Lindsay Huelse. Lindsay is totally killing it with her FASTer Way programs, despite holding down a full-time corporate job!

Why did you decide to become certified?
I decided to become a FASTer Way to Fat Loss coach because of the way I was feeling. Going through my first round was a LIFE changer. I wanted to be able to share this program with everyone and change lives the way my life was changed. I have always wanted to do something like owning my own fitness business or studio, but I could never figure out where or how to start. Amanda literally handed me a business in a box.

How did you enjoy the process?
I really enjoyed the process!! The format on teachable was super easy to navigate through and being able to do it at your own pace was a huge advantage. I really loved being part of the Coaches Certification Community as well. There is just something special about women supporting women.

After completing the process, did you feel fully competent to run your own program?
I did!!

What is your main goal with running the FASTer Way?
My main goal with running the FASTer Way program is to reach and empower as many women as I possibly can. My secondary goal is to match my corporate income per month so I can quit my job -- I am already halfway there!!

What would you say to someone on the fence about becoming certified?
JUST DO IT!! Next to trying the FASTer Way, becoming a coach is one of the best decisions you will ever make!

Have you already started running programs? If so, how's it going?
I have already started, and it's going great!! I have already touched the lives of over 45 women through my own FASTer Way groups. 

Did you catch that? 

Lindsay has had 45 women in her FASTer Way programs since getting certified a couple of months $200 a person, that is pretty significant! 

As a FASTer way coach you don’t give back a percentage of what you earn or earn a percentage of what you sell. You simply complete the certification, then run your own business keeping 100% of the profits. 

Lindsay is just like you. She didn’t have a booming fitness business (although some of our coaches do, and have used the FASTer Way to grow their business even further). She earned her certification and began her business all while working full time as a regional director of sales for a healthcare company in Dallas. That is no small task!!!

Lindsay is a true testament to the fact that the FASTer Way Certification program is more than just a fitness certification, it is truly a business in a box. Lindsay has taken everything we’ve given her in terms of health and wellness, business and marketing and turned it into a legitimate side hustle! I am certain she will be able to match her corporate salary in no time, and can’t wait to see the amazing things she does through her new, growing fitness business. 

To follow along on her journey, catch her on Instagram and Facebook!

Ready for your turn? 

First things order to become a certified coach, you need to go through at least one round of the FASTer Way to Fat Loss. In order to effectively run your business, you have to fully believe in the lifestyle, so it is a requirement that you go through the program as a client first. If you haven’t done that yet, be sure to sign up asap! The next round starts July 10th and will fill up in a matter of days!


Already gone through the FASTer Way and are totally obsessed with the lifestyle? Let’s chat about you becoming a coach. I promise you this certification program has everything you need to start and sustain your business. It will require work. Lindsay has busted her tail to grow her business...but is now reaping the benefits. If you are passionate about helping women live the healthiest, happiest lives possible, then you are likely a fantastic fit for the FASTer Way coaches cert. To find out more, set up a consult call with me. We will chat through the details and figure out if this is the right fit for you. 



After July 1st, all of my program prices will increase! If you are thinking about joining the FASTer Way certification, now is the time to lock in at a lower rate! 



FASTer Way To Fat Loss Coach Spotlight: Emily Arger


FASTer Way To Fat Loss Coach Spotlight: Emily Arger

I knew that opening up a FASTer Way to Fat Loss certification program was a good idea, but had no idea how incredible the results would be! Now that most of the FASTer Way to Fat Loss Coaches have begun their own rounds of the FASTer Way to Fat Loss, I am truly blown away by the success these ladies have seen.  

The nutrition and exercise component of the Faster Way certification has given these women the tools they need to help others reach their health and fitness goals. However, the business accelerator workshop component of the certification has propelled these women into full fledged success. Whether they are newbies to the fitness industry or seasoned pros, the women coming out of the FASTer Way to Fat Loss certification program are totally rocking their new business.  

Today we are featuring one of our rockstar coaches, Emily Arger as she is just beginning her first round of the FWTFL. This lady has ROCKED the FASTer Way Lifestyle and is killing it as a FASTer Way coach!

 Here’s what Emily had to say about becoming a FASTer Way To Fat Loss coach.

Why did you decide to become a FASTer Way coach?

The decision to become a FASTer Way to Fat Loss coach was such an easy decision.  I had previewed the program and gone through it myself, and absolutely knew I needed to teach other moms this material!

How did you enjoy the process?

The process to become a coach was easy in that the information was presented so well that I devoured it. When you are interested in something, it is so much easier to learn and absorb the material. Plus, I was super excited to host my own FWTFL groups, so that was motivation to power through, retain the information, and pass the test!

After completing the process did you feel fully competent to run your own FWTFL programs?

I absolutely felt MORE than equipped to host my own groups after becoming a FWTFL coach! The additional program material from the Business Accelerator course sets you up for such success. It's literally a business in a box! Amazing.

 What is your main goal with running the FWTFL?

My main goal is to teach as MANY Moms as possible that this wellness journey does not need to be Hard. The FWTFL is such an incredible LIFESTYLE program that I feel I must get it into every busy mamas hands!!! To teach moms Intermittent Fasting, carb cycling, and enjoyable workouts with the FWTFL protocol is like a dream job, I really do feel like this is life-changing.

What would you say to someone on the fence about getting certified?

I would say you have no idea what you're missing. The material you learn as a coach, the business side of things, plus the outrageous portal where the entire program is housed....oh my goodness it is silly how amazing it is. I'm so grateful for this opportunity and I highly recommend it!

Have you already started running programs? If so how is it going?

I have already started my first group and from the first few days, I couldn't stop smiling ear to ear. Already the ladies are saying how EASY it is, and how much relief they feel to have FOUND this program. So to be able to coach women through it is so awesome!!! Best "job" ever! 

Want to connect with Emily and watch her grow an incredible business helping women live stronger, happier, healthier lives? Check out her Instagram and Facebook page!  

Emily has 9 women signed up in her first round of the FWTFL which more than covers her investment in the certification. The beauty of this certification is you are truly buying into your own business. I am not offering a percentage of sales. You get certified, you keep 100% of every bootcamp you run. The business is truly your own, and you have unlimited earning potential. Emily is living proof that you can make this work for you and we are so excited to see how she continues to grow her business! 

If you are passionate about helping women, looking to start your own flexible business, and love health and wellness, this is the PERFECT way to build your dream career, just as Emily has.

I am very selective about who I allow to go through the FASTer Way Certification, because I want every coach to experience success. If you are interested in finding out more, the first step is to set up a 20 minute consult. During our time together we will chat about your goals to see if the program would be a good fit. There are NO strings attached to this call, so you’ve got nothing to lose! 


FASTer Way to Fat Loss Coach Spotlight


FASTer Way to Fat Loss Coach Spotlight

Have you been considering whether or not to join me for the next round of my FASTer Way to Fat loss Coach Certification Program, but aren’t sure if you can really pull off running your own online programs?

I totally understand your hesitation. Whether you are new to the fitness industry looking to start a fitness business or  a seasoned trainer looking to expand online your online services, investing in a certification should be considered carefully.

However, there is also a time to stop all the weighing and just dive on in. The scariest step is always the first one. After that, they always seem to get just a bit easier.

And, to help you take that first step, I’ve decided to highlight a few ladies from the first round of my coaches certification program to show you what is possible. These women are JUST like you. They are a mixture of FASTer Way clients who’ve never trained anyone and fitness pros who have been in the industry for years. While their backgrounds are all totally different, they all have one thing in common: they are rocking it as FASTer Way to Fat Loss coaches.

Today, I’d like to introduce you to Lindsey Bush. Here’s what she had to say about going through the FASTer Way to Fat Loss certification.

Why did you decide to become a FASTer Way to Fat Loss Coach?

I decided to become certified because I was a raving fan of the program. After "trying it all" I knew I had to share this program with everyone I know. It was too good of a secret to keep to myself. Because I am so passionate about the program, I felt like becoming a certified coach was the perfect fit as a side hustle for me.

How was the certification process?

I loved the process. I already had a good understanding of the program and the science behind it. What I was less sure about was the business content that would be included. I love everything I've learned and continue to learn on the business and marketing side. The content is great and very engaging. It can be applied to not only coaching, but other aspects of life so it really is a win/win.

After completing the process, do you feel fully competent to run your own program?

Yes, I feel fully competent to run my own program. The certificate course is chock-full of valuable information to help us coaches address many different situations we may encounter along our journey with helping clients.  I still have more to learn on the marketing side, but I know I have the right resources to teach me this piece with Amanda and her team.

What is your main goal in terms of running the FASTer Way to Fat Loss?

My main goal with running the FWTFL is the empower women to become the best version of themselves through fitness and nutrition. I truly feel most people have no idea how good their bodies can actually feel, and this program will get them there. I want everyone to feel the way I do. Having the opportunity to feel like I am in business for myself is exciting and empowering to me. I have a fire in my belly and hope I can grow my client base substantially to help people, create financial security for my family, and give generously.

What advice would you give to someone on the fence about signing up to be a FASTer Way Coach?

If you can't stop thinking about signing up, then you need to do it! I took a massive leap of faith and randomly signed up in the middle of the night, and so far it's been a great decision. I feel like I'm doing something solely for myself. It's not about being a mom, wife, or my day job - and I love that. I've learned a lot of new things and a lot about myself.

Have you already started running FASTer Way to Fat Loss programs? If so, how’s it going?

My first session started yesterday with over 30 women! My next round starts on June 19th and I hope to surpass 30 women for that round!

Obviously, Lindsey is not only excited about the new opportunity she has through the FASTer Way to Fat Loss, but she is already killing it as a coach. You can follow Lindsey on her journey to helping women find the best version of themselves on Facebook and Instagram.

Are you ready to take that scary first step?

Remember the FASTer Way to Fat Loss Coaching program isn’t an MLM model. Once you are certified, you run your own programs, keeping 100% of the profit. We not only give you all of the science, fitness and nutrition information you need to run those programs, but we help you market in a non-spammy way, so you can actually grow a sustainable business.

This certification program truly is a no brainer for those of you who have gone through the FASTer Way to Fat Loss and are passionate about helping other women reach their health and fitness goals.

To determine whether this is a good fit for you, sign up for a free consult to discuss the program and whether or not you would be a good fit!


FASTer Way To Fat Loss Coaches Spotlight


FASTer Way To Fat Loss Coaches Spotlight

Now that we’ve been able to certify the coaches who’ve gone through the first round of our FASTer Way to Fat Loss Certification program, we wanted to catch up with a few ladies to let you know how they are using their new certification!

This week we are going to introduce you to Casey Ferkingstad. I met Casey when she went through my FASTer Way to Fat Loss program and was truly amazed by her results! She was one of the first people to hop on board with the coaches certification, and helps me run my own current FASTer Way to Fat Loss groups in addition to running her new, growing business.

Here’s what she had to say about her experience with the FASTer Way to Fat Loss certification program!

Why did you decide to get certified?

I decided to become a certified coach because I was obsessed with the idea of how much sense this program makes! I literally had the most amazing journey as a client and I wanted to help other women find their way through the clutter of fad diets in today’s online fitness and nutrition world.

How did you enjoy the certification process?

I enjoyed the process of being able to work at my own pace! I do my best work super early in the mornings so having unlimited access was amazing! The workbook activities also force you to really think things through and not just rush and then feel overwhelmed during the implementation steps!  

After completing the process, did you feel fully competent to run your own programs?

I felt like I knew a secret that other industry professionals did not! It's not just about posting cute Instagram pics and video bursts of you doing a workout! Having the business and marketing knowledge that this program offers is the biggest key to starting a successful business of your own!

What is your main goal for running your own FASTer Way to Fat Loss programs? 

My main goal is to help women achieve and maintain optimal wellness while still feeling like they are living a balanced life! I hope to continue my success as a FWTFL coach so I can build a business that brings joy and purpose to my own life while helping others.

What would you say to someone on the fence about becoming a FWTFL certified coach?

I would say- yes you can definitely become a "coach" with another program for less money! However, you will be one of thousands of professionals stumped as to why they cannot figure out how to move beyond their inner circle of family and friends to reach more clients! This program truly teaches you to be successful with all the behind the scenes tools that other programs will never even mention to you! You won’t just know how to run a program, but will know how to grow a successful business!

Have you started your first group yet? If so, how is it going?

My first group started May 15th and I have 26 amazing ladies going through this first round of the FASTer Way with me! The amazing feedback I am already receiving, even though we are only in week 2, literally drives me daily! My 2nd round is already half full!

I am so excited for Casey and her new journey as a FASTer Way to Fat Loss coach. She is well on her way to building an incredibly successful and rewarding business that offers her flexibility and unlimited earning potential!

To keep up with Casey on her journey as a FWTFL coach, check her out on Facebook and Instagram!

And, if you are still considering becoming certified yourself, feel free to set up a quick consult call to determine if this program is a good fit for you. Casey had no prior fitness certifications upon completing our program, but more than half of our new coaches were already working in the fitness industry prior to starting this certification.

Whether you’d like to dip your toes into the online fitness world, or are looking to expand your current in-person services and online programs, this certification has everything you need!


Why Husbands Love the FASTer Way...


Why Husbands Love the FASTer Way...

While most of my testimonials come from the women who’ve gone through my FASTer Way to Fat Loss program, I often get thank you notes from my client’s husbands.

Here’s the thing ladies...Your husband married you for a reason. He most likely thinks you look absolutely beautiful. Which is why most women are surprised to find out what their husbands actually thank me for in terms of the FASTer Way to Fat Loss outcomes their wives experience.  

Here are a few things my client’s husbands usually say about their wives after they’ve gone through the FASTer Way To Fat Loss.

Husbands tell me:

Their wife is more confident.

Again, your husband thinks you look just fine! He married you because he thinks you are beautiful. He wants you to feel confident in your own skin. The women who go through my program often experience a huge boost in confidence, and their husbands love it!

Their wife is more positive.

One of our main areas of focus during the FASTer Way to Fat Loss is mindset. Fat loss is the hook that brings women into my program. However, once you are in my program, we start working on your mindset! As women, we often count our defeats and losses more than our wins. During the FASTer Way, we work hard on changing that, and husbands take note of their wives positivity as a result!

Their wife is more ambitious.

The women in my program see progress towards their goals. That often causes women to be more focused and ambitious in every area of life. They have more energy, are feeling good, so they start setting and hitting more and more goals. Many husbands find this incredibly attractive!

Their wife gives them more action.

More energy = more love = a happy husband...need I say more?

Ladies, the FASTer Way to Fat Loss will absolutely help you reach your fat loss goals. However, you don’t need to be thin to like yourself or to be happy. Being thin doesn’t make anyone nice, positive or happy. What you need is the proper mindset, and progress and passion towards your goals. The FASTer Way to Fat Loss gives you all of that, in addition to the fat loss results you will see. Your husband, friends and family will undoubtedly notice those changes just as much as they notice your physical changes.

If you are interested in joining the next round of the FASTer Way, sign up here before spots fill up!  


Interested in Joining the FASTer Way Revolution?


Interested in Joining the FASTer Way Revolution?

Now that the first round of the FASTer Way to Fat Loss coaches certification program has launched, I can confidently say the growth of the FASTer Way lifestyle has hit a huge tipping point. I could not be more thrilled with the continued interest in not only the program, but in women wanting to begin their online fitness business through the FASTer Way.

While we have not opened another round of certification yet, I know there are many of you interested in joining the FASTer Way to Fat Loss coaches certification in the future. If that’s true of you, here are a few things to keep in mind for the coming months.

The purpose of the FASTer Way to Fat Loss coaches certification is twofold: To spread my reach through the FASTer Way program and help women like you build a successful business. This month I took on 500 new FASTer Way clients. I simply do not have the bandwidth to continue growing at this pace. Having several other coaches who are certified to run the FASTer Way means more women will experience the freedom and results the FASTer Way brings. In addition, the business accelerator portion of the curriculum will give coaches everything they need to build a successful business around the FASTer Way to Fat Loss. This is completely in line with the mission behind my agency and coaching services: to help female entrepreneurs earn significant income to recirculate back into family, church and community.

The course curriculum is heavy on both science and marketing. It is critical that you not only learn the science behind the program’s components, but that you learn how to successfully market and grow your program. This certification is unique because it gives you both the science and business sides of running an online bootcamp. This truly is a business in a box!

You must first go through the FASTer Way to FAT Loss prior to becoming a coach. The next round of the FASTer Way to Fat Loss begins May 22nd. In order to be considered for the coaches certification program, you must be a FASTer Way alum! It is important to me that all coaches fully believe in the power of the FASTer Way and the lifestyle it promotes. The only way to be sure this program is for you is to go through it. So, if you are thinking of doing an upcoming round of the certification program, and haven’t gone through the FASTer Way as a client, sign up for the May 22nd round!

Once certified, you will have the rights to run the program and earn 100% commission ($199 per client). In addition, you will have access to all program assets. We do ask that coaches keep our branding, logo and food and workout cycle so there is consistency and equality for clients going through the FASTer Way to Fat Loss. Other than that, you are free to use the program as you see fit.

The FASTer Way to Fat Loss is truly the most effective program on the market today. I am so thrilled to be able to expand its reach and help more women through the coaches certification program!

If you are interested in joining us for the next round, and want to join the waiting list to be notified first when the certification program opens up again, sign up here!


Top 3 Mistakes Women Make That Keep Them From Burning Fat


Top 3 Mistakes Women Make That Keep Them From Burning Fat

The other day I was fortunate enough to do a quick split screen interview with Dr. Steven Cabral, my friend and Board Certified Naturopathic doctor. We talked about the 3 common mistakes women make on their journey to burning fat. Here’s a quick recap!

Estrogen Dominance

I recently struggled with headaches and getting rid of some water weight. I realized this was largely due to the birth control I was using. I have since made a change, and have seen a huge improvement. I asked Dr. Cabral to share a bit about that in this interview.  He explained that this was due to something called estrogen dominance. Estrogen dominance can happen for a number of reasons including: holding onto extra weight, toxicity, constipation, and of course, birth control. When the body is in a state of estrogen dominance, you may feel irritable and overwhelmed, experience brain fog, and develop breakouts around the chin and on your back. You may also experience various types of digestive issues about 5 days before the end of your menstrual cycle. The test for this is a simple saliva test. You can ask your doctor, a local naturopath or visit Dr. Cabral’s site if you think this might be an issue for you!

To address estrogen dominance you will likely want to do some type of cleanse or bodily reset to remove toxicity.

Not Getting Enough Sleep

Dr. Cabral shared that if you are not getting at least 6-7 hours of good sleep each night, then your resting blood sugar levels will be elevated when you wake up. When  blood sugar levels are higher, your body struggles to burn fat. In addition, when your body is sleep deprived, it is operating in a state of survival. When in survival mode, your body lowers its metabolic rate, raises thyroid production and cortisol levels, and causes you to go into estrogen dominance. Sleep is incredibly important when you are trying to turn your body from a fat burner to a sugar burner.

Not Eating Enough

A major mistake many women make is not eating enough. It is important to eat enough of the right macronutrients from whole foods to keep your metabolic rate elevated. Macronutrients ensure that your body has enough energy and fuel for the day.

For women on low carb diets, you should consider cycling your carbs as opposed to cutting them out so your thyroid regulation isn’t decreased and your metabolic rate isn't slowed down. Dr. Cabral also mentioned how critical it is to eat foods that are rich in nutritional value not just foods that fit your macros. This is key because your body needs the micronutrients found in whole foods to function optimally. If you want to think clearly, have clear skin, burn fat and feel energized, micronutrients are just as important as macronutrients. So, while a Snickers bar may fit your macros every day, it is important to ensure you are getting the proper nutrition from the foods you eat.

Dr. Cabral shared a ton of other helpful information, went more into the science, and shared a bit about his Greens product. To learn more, listen to the entire video here! Also, be sure to check out Stephen’s Instagram account and give him a follow. He’s got tons of helpful info to share!


Freedom through the FASTer Way to Fat Loss


Freedom through the FASTer Way to Fat Loss

The FASTer Way to Fat Loss has helped countless women get lean and fit...but it’s also helped them find freedom.

While I’ve never personally struggled with an eating disorder, being in the fitness industry has certainly tainted my view of diet and exercise. For years, those of us in the industry were told that it’s all about small meals scattered throughout the day, insane-hour-long workouts, 5-6 days a week and regular weigh-ins to keep people motivated and on track.  We not only learned that this was the best approach to getting in shape, but we preached these methods to our clients.

Today, we know better, but it’s still a fight to break past traditionally accepted methods of losing weight and staying fit. However, my clients and I have both found freedom through the FASTer Way and that freedom is priceless.

Here’s how it happens:

Food freedom.

I define food freedom as feeling in control of the food you eat instead of food controlling you. Indulging when it’s worth it, passing when it isn’t, and never feeling guilt or shame regarding your food choices.

  • Food freedom is feeling like I can maintain this lifestyle for the rest of my life.

  • Food freedom is feeling like food can be fun again.

  • Food freedom is not having to worry about mini-meals shoved into containers every. single. day.

  • Food freedom is not stressing about what to eat and when to eat on my busiest days.

  • Food freedom is having no guilt or shame over my favorite indulgences or treats with my family.

  • Food freedom is not having to worry about eating as soon as I get up, and then again every two hours thereafter.

  • Food freedom is not feeling enslaved to calorie counting.

The FASTer Way to Fat Loss has given me the freedom to eat a whole foods based diet, full of the nutrients I need to feel full of energy every day, but it doesn’t consume me. It doesn’t overwhelm me. It doesn’t stress me out. I don’t have to eat first thing in the morning. I don’t have to plan ahead with a hundred little containers stuffed full of food every day. I can just live and enjoy my food!

Freedom from weigh-ins.

For years, I was told to do regular weigh-ins and I preached that to my clients as well. Some trainers did daily weigh-ins, no one did them less than weekly. The Biggest Loser and Weight Watchers are based around weigh-ins. Weigh-ins were the standard in the industry for YEARS. However, the FASTer Way has given me total freedom from having to weigh in. In fact, if I could, I would make everyone all across America throw out their scales. The scale truly can not measure your health, wellness or confidence. How you feel, how you look, and how much space you take up in your pants are far better indicators of overall well being than a number on the scale. I no longer weigh myself, and don’t allow my clients to step on a scale at all. The FASTer Way has given me freedom to ditch the scale and start focusing on my non-scale victories instead.

Freedom to feel proud of yourself.

The FASTer Way to Fat Loss has given me the freedom to be confident in how I look and the progress I’ve made. If you are seeing progress toward your goals, there is nothing wrong with being proud of that progress! My clients are learning to celebrate that progress and the small wins on their journey toward the healthiest, strongest versions of themselves.

Freedom to rest and permission to scale back from workouts.

After years of grinding in the gym for hour-long-insane workouts, 5-6 days a week, the FASTer Way has finally given me the freedom to rest and scale back on my workouts. In fact, I’ve learned that it is absolutely imperative to take time to rest and listen to our bodies. The type of workouts we’ve been told to do are actually what cause the symptoms of hypothyroidism, adrenal fatigue and burnout.

Through the FASTer Way, my clients and I have learned to work out smarter. We pair our food cycle with the workouts that will give us the most bang for our buck. We eat enough to fuel our more challenging workouts. I only ask FASTer Way clients to really grind in the gym 2 days per week.

I’ve gained total freedom to step into the gym, realize I’m not feeling it, and scale back or just go home. I tell clients to do the same; if they haven’t slept well, have had a particularly stressful day or are feeling under the weather, then they too have the freedom to call it a day and get some rest.

The FASTer Way will get you lean, fit and strong, but more importantly, it will give you the same kind of freedom that my clients and I have found over the last year and a half.

Slots for my April 24th round are almost completely filled. If you are interested in joining, do so asap, before they are all gone!


The FASTer Way to Fat Loss for Breastfeeding Moms


The FASTer Way to Fat Loss for Breastfeeding Moms

Last week I had the privilege of doing a live, split screen interview with Dr. Karen Wonders.  Karen is the director of the Maple Tree Cancer Alliance, a nonprofit organization that provides exercise rehabilitation to men and women with cancer. She is also a wife, mom of 7...yes 7, and FASTer Way To Fat Loss client.

A common question I come across for those interested in joining the FASTer Way postpartum is, “will it affect my milk supply?” My response is always the same: “when you eat the food God’s intended for us to eat, your body will be able to do it’s job optimally.”

I asked Karen to chat with me because she began the FASTer Way to Fat Loss 5 weeks postpartum with her 7th child. She has seen phenomenal results--34 lbs in 4.5 months--all while maintaining her milk supply. Karen is proof of the body’s ability to work optimally when fueled properly and has some great tips for postpartum moms wanting to go through the FASTer Way.

How does intermittent fasting affect supply?

Because you are still eating the same amount of calories each day, intermittent fasting doesn’t have a negative effect on milk supply. Your milk supply is most commonly affected when you restrict your caloric intake. However, through the FASTer Way, we will set your daily calories and macros to a level that is more than sufficient for both you and baby. The fasting aspect of the program should not play a significant role in your milk supply.

How does carb cycling affect milk supply?

Since our carb cycle requires you to focus on the specific macronutrients you take in every day, you are going to be eating more of the essential nutrients your body needs than when you just track calories. The carb cycle also allows your body to get plenty of each macronutrient, without completely cutting one out. This again is eating the way God intended, and fueling both your body and baby’s body well!

How does going gluten free and dairy free affect supply?

Women in my FASTer Way program do this to varying degrees, however, I highly recommend going through the 6 weeks gluten and dairy free. Because gluten and dairy are both highly modified during food production, they can be inflammatory for many of my clients. For those who don’t go completely gluten and dairy free, they typically end up cutting way back on both gluten and dairy and still see phenomenal results. Kim found that this greatly improved her quality of life while having no effect on her milk supply. In fact, most new moms are told that too much dairy is likely to cause some gas and discomfort for your baby, so this type of lifestyle is truly beneficial for both mom and baby.

What kinds of things should you pay attention to when breastfeeding on the FASTer Way?

Kim recommended a few ways to keep an eye on your milk supply including: regularly checking baby’s weight and rate of wet and dirty diapers. If your baby continues to gain weight and have a normal amount of diapers, then your supply is doing well. Obviously, if you pump at all, you will be able to keep a good eye on your milk supply and make adjustments as you see fit.

As Kim shared, the FASTer Way isn’t a diet, but a flexible lifestyle that helps women in all seasons of life feel healthier, stronger, leaner and more in control. If you are a breastfeeding mom, I highly recommend you give the FASTer Way to Fat Loss a try. I do make some slight modifications to the food cycle for those postpartum, but overall the program is completely doable at any stage of life. My best advice is to monitor your milk supply throughout the 6 weeks and if you see things changing,(many have seen an increase in milk supply), make note so we can make adjustments!

Everyone’s results will be different, but Kim’s insight and experience may be helpful to some of you who are concerned about how the FASTer Way might affect your milk supply. To listen to the entire interview, head on over to my Facebook page!

The next round of the FASTer Way starts April 24th. Spots fill up within days, each and every time I open up registration. If you’ve been thinking about joining for a while, now is the time my friend! You will not find a more sustainable, effective program on the market today.


The FASTer Way to Fat Loss Certification is FINALLY here!


The FASTer Way to Fat Loss Certification is FINALLY here!

The last few weeks have been FILLED with all kinds of exciting news for the FASTer Way to Fat Loss. We launched our FASTer Way cookbook and FASTer Way custom juice cleanse a couple of weeks ago. We also have hundreds of women at different weeks in the FASTer Way cycle. The growth of this program has been exponential to say the least, and today I’ve got even more exciting news for you!

Registration for the FASTer Way to Fat Loss Coach Certification program is now open.

That’s right!

I’ve finally developed a program with everything you need to coach women through the FASTer Way to Fat Loss while earning significant income along the way.

This is something so many of you have been asking about for months now, so I am thrilled to finally be able to offer this incredible opportunity to those who have been patiently waiting!

Over the last year and a half, I have grown this program from 11 women in my first round, to several hundred women each and every month. During your certification program, you will not only learn the ins and outs of the FASTer Way to Fat Loss program, but you will learn the important strategies behind marketing, growing and running your own FASTer Way to Fat Loss online bootcamps.

Not sure if this certification is for you? Let me help you decide!

  • Are you committed to helping women find the leanest, strongest, healthiest most energized version of themselves?

  • Are you ready to be a part of something bigger than the ineffective quick-fixes cluttering up the internet today?

  • Are you looking to earn significant income from a tried and true program that helps women build healthier, more sustainable lifestyles?

  • Are you tired of only earning a small percentage of sales from the challenge groups you run and want to increase your knowledge and credibility as a forward thinker?

  • Are you tired of creating, branding, testing and iterating a new program every few months and looking to grow your already successful fitness business with a done for you program you can fully stand behind?

  • Are you a past client who’s experienced the amazing results of the FASTer Way lifestyle? Are you ready to share this way of living with your family, friends and community while earning some money along the way?

If you answered yes to any of the questions above, this certification is perfect for you! There are two certification options to choose from based on your individual needs. I will be starting my BETA group at the end of this month. I am only accepting a limited number of coaches for this round, and will be raising the cost for the next round. So, if you are interested, your first step is to schedule a consult call with me. I will be choosing an exclusive group of women to be the founding FASTer Way Coaches. Once we’ve had some time to talk, I will help you choose the program option that is best suited for you.


The One Thing I Can't Give You


The One Thing I Can't Give You

Today’s post is going to be short and sweet…

If you are in the FASTer Way to Fat Loss then I will provide you with everything you need to be successful, except…

The proper mindset. That’s one thing I can’t provide you with.

If you are just beginning the FASTer Way to Fat Loss with me, then your main goal is maintaining the right mindset. That means:

You are focused on progress not perfection.

The end goal is important...but ALL progress is a step in the right direction. Forward movement is always a good thing and is super important to building a sustainable, healthy lifestyle.

You celebrate daily wins and small steps in the right direction.

The little victories each day add up to huge results over time. Maintaining a proper mindset means you are less focused on your missteps than on your daily wins.

You don’t compare yourself to others.

Everyone has different goals, different macros to hit, different PR’s in the gym, and different circumstances surrounding their journey. In order to maintain the proper mindset you’ve got to keep your eyes on your own paper.

You celebrate the non-scale victories just as much as the scale victories.

The FASTer Way to Fat Loss will help you burn fat effectively. But that’s not the point. The point is a better quality of life. The point is greater health, strength and confidence. The point is so much more than lean legs and six pack abs, which is why you need to focus on the non-scale victories like more energy, better sleep and less stomach discomfort. Those matter in the long run!!!

I can turn your body from a sugar burner into a fat burner with the right combination of intermittent fasting, carb cycling, macro counting, weight training and speed burst training. However, you’ve got to work on setting your mind on the positives, the successes and the baby steps.

If you are continually focused on everyone else, the place where you’ve messed up and your limitations, you are going to struggle through the entire program...and honestly...through most of life. The FASTer Way to Fat Loss can give you the tools necessary to live a sustainable healthy lifestyle. It’s your job to work on your focus to solidify a truly positive mindset!


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FASTer Way to Fat Loss Cleanse + Cookbook Bundle Giveaway!

The FASTer Way to Fat Loss is growing and we couldn’t be more thrilled to launch our latest products!

So… we decided to host a little giveaway to get this launch party started!

When I began experimenting with intermittent fasting and carb cycling, my results were incredible! I immediately knew I had found something that not only got results but was truly sustainable. I also knew a program based on these strategies could help so many women burn fat, feel energized, and finally break past their weight loss plateaus. So, I created the FASTer Way to Fat Loss program and haven’t looked back since.  

Over the last year and a half, I have tweaked, adjusted and improved the FASTer Way to Fat Loss until I could wholeheartedly say it was the very best program on the market.

After countless rounds, and thousands of women who’ve achieved incredible results, I know beyond the shadow of a doubt that this program can get results that last in a way no other program can.


I am always looking for ways to make the FASTer Way better, more accessible and easier to incorporate into a busy lifestyle. That’s why I am so excited to be offering the FASTer Way to Fat Loss Cookbook, and the FASTer Way to Fat Loss Juice cleanse.

The FASTer Way Cookbook seemed like a natural next step for the FASter Way program. Our carb and calorie cycle is not only incredibly effective, but is also incredibly flexible. However, I know that coming up with meals that fit into your macro goals for the day can be time consuming at the beginning. So we’ve compiled some incredibly delicious recipes, calculated their macros and incorporated them into a sample meal plan to give FASTer Way clients everything they need to be successful while enjoying some amazing food.

The FASTer Way cookbook has:

  • 21 dinners and sides, with macro counts,

  • Tons of information about intermittent fasting, carb cycling and effective workouts

  • A 21 day sample meal plan, to use as a guide,

  • An overview of our daily food cycle, with workout recommendations,

  • And much more!

As a stand alone product, this cookbook packs an incredible punch!

In addition to this incredibly valuable cookbook, we’ve partnered with my friend and client, Kimmye from The Weekly Juicery, to offer a FASTer Way to Fat Loss Juice Cleanse for clients to use during prep week. A juice cleanse is the perfect way to allow your body’s digestive system time to rest and recover, while still giving it the vital nutrients it needs to function optimally. Kimmye and her team have developed a cleanse specifically for FASTer Way Clients, with 6 certified organic, cold-pressed juices to look forward to during your cleanse day!

To read more about the benefits of juicing and intermittent fasting, check out this blog post.

With the launch of both the FASTer Way Cookbook and the FASTer Way Juice Cleanse, my team and Kimmye’s have partnered together to offer you an incredible giveaway.

One lucky winner will receive:

  • A FASTer Way to Fat Loss Cookbook

  • A FASTer Way to Fat Loss Juice Cleanse

  • A 1-on-1 consult with a cleanse coach from The Weekly Juicery

  • The Weekly Juicery Lunch Bag 

This package will help you kick off a FASTer Way Lifestyle by supplying you with everything you need to get started! Don’t want to wait to find out who the winner is? Head on over here to purchase your own bundle today!

Here’s how to enter:

This giveaway will end Friday, March 24th at midnight. The winner will be chosen at random and notified via email. They will have 24 hours to respond and claim their prize!

I cannot wait to get this cookbook and cleanse into the hands of the thousands of women who are already believers in the FASTer Way to Fat Loss. I am even more excited to get these products into the hands of thousands more women who will one day be FASTer Way to Fat Loss believers! So, once you enter, be sure to let some of your friends know about our fun little giveaway!


This package does not include the entire FASTer Way to Fat Loss program. However, if you’d like to join our next round, we will be kicking off prep week this Monday, the 27th. With bathing suit season just around the corner, now is the perfect time to jump onboard. Spots are almost completely gone, so don’t wait! You truly will not find a more effective program out there!


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Flexibility of the FASTer Way


Flexibility of the FASTer Way

As I sit here on the beach in Cancun, I could not be more thankful for the FASTer Way lifestyle I’ve been living for the last year. While the diet industry preaches low-fat, low calorie, restrictive diets that are incredibly rigid, the FASTer Way offers me and my clients incredible freedom while moving us towards our goals.

My clients see results in every season, and in every stage of life. This has become even more evident to me as I sit here enjoying my vacation, buffets and all, while sticking to the program.

I’ve enjoyed plenty of dessert, a few cocktails and some delicious meals, all without any guilt. I didn’t have to crash diet before my trip, and I won’t have to crash diet after. I’ve simply made a few simple adjustments to the FASTer Way program and have been feeling incredible during our time here in Cancun.

Here are a few ways this highly effective program offers me and my clients flexibility.

My eating window is flexible.

While on vacation, I can move my eating window/fasting window to suit the day’s activities. If we are going to enjoy a big dinner, than I shorten my eating window and eat dinner guilt free. If I’m feeling like the breakfast buffet looks too good to pass up, I move my eating window up a little earlier. I can tweak my schedule while on vacation so I never feel deprived, but never get off track.

My daily cycle is flexible.

The FASTer Way to Fat Loss is based on a 7 day cycle that includes low carb days, low calorie days and training days. Each day has specific guidelines regarding macro counts and workouts. While on vacation, I can arrange my days to best suit our vacation plans. This brings huge amounts of freedom, and once again allows me to enjoy my trip while keeping my nutrition and workouts tight.

My workouts are flexible.

The FASTer Way has at home workouts, gym workouts and sprint workouts. They are simple, straightforward and don’t require any fancy equipment. Even a hotel gym can provides enough of the needed equipment for my FASTer Way workouts. Plus, the workouts never take more than 40 minutes, so I don’t have to miss out on any of my precious beach time to squeeze a workout in!

Ladies, you don’t have to spend hours in the gym following some rigid plan that dictates every single calorie. You can live your life, vacations and all, while sticking to your goals. The FASTer Way is so effective because it allows women to eat the things they love, and adjust the program to meet their needs.

While there is a significant amount of science and intentionality behind the design of this program, it also offers lots of wiggle room. You don’t have to go through seasons of crash dieting to meet your goal before a trip or event, only to find yourself bingeing once that trip or event arrives. Instead you can live a lifestyle of freedom and flexibility while feeling completely in control of your food choices and crushing your goals.


Ready to take the leap and finally join the FASTer Way? I promise you will not regret it. Thousands of women have gone through the FASTer Way and seen unbelievable results. Not only do they lose inches and get leaner, but they regularly report feeling stronger and more energized.

The next round starts March 27th and is almost sold out. Don’t wait to join us, or spots may be gone. 


Reasons to Consider Going Dairy Free

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Reasons to Consider Going Dairy Free

Women are often surprised to find that a major component of my FASTer Way to Fat Loss program is that I ask my clients to try a dairy-free lifestyle. While many don’t go completely dairy free, most do their best to cut back on dairy products during the program. I am regularly asked the reasoning behind this, and wanted to share some of my thoughts to help readers make an informed decision. A major tenant of the FASTer Way program is that I truly desire for women to feel in control of their food choices. In order to truly be in control, we must educate ourselves about what we put into our bodies.

While everyone reacts differently to dairy, I truly believe everyone will see an improved quality of life when cutting back on dairy, or cutting out dairy completely.

Here are a few things to consider regarding dairy products:

Cow’s milk is for cows.

Cows produce milk for the same reason humans do: to feed their young. The nutrients in a mother’s milk is perfect nutrition for a baby cow, just as a human mother’s milk is perfect nutrition for a human baby. However, last time I checked, humans did not have the same nutritional needs as baby we probably don’t need mama cows to give our bodies what they need.

Milk contains a lot more than milk!

A significant amount of antibiotics are given to cows to prevent them from getting infections. Those antibiotics filter into a cow’s milk supply, tainting what we find in our cups and cereal bowls. In addition, cows in the U.S. are pumped full of growth hormones, which, when consumed by humans, raises our IGF-1 levels. Increased IGF-1 levels have been linked to prostate, colon, lung and breast cancers. When you pour yourself a glass of milk, you are pouring a little bit of milk, and a significant amount of hormones and antibiotics.

Milk causes digestive issues.

While this isn’t true across the board, it is true for many! According to Dr. Mark Hyman, “About 75 percent of the world’s population is genetically unable to properly digest milk and other dairy products — a problem called lactose intolerance.” I cannot tell you how many women report feeling less bloated and experiencing fewer digestive problems after cutting out dairy during the FASTer Way program.

Dairy doesn’t strengthen bones.

Wait, what...did I just write that? Yes! In her article about going dairy free, Alisa Fleming cites a well known study saying, “According to the landmark Harvard study of approximately 78,000 female nurses, women who consumed greater amounts of calcium from dairy foods had a significantly increased risk of hip fractures, while no increase in fracture risk was observed for the same levels of calcium intake from non-dairy sources.”

This wasn’t the only study to stumble upon these findings. Several other studies conducted over the years have shown countries with the highest rates of osteoporosis are also the highest consumers of dairy.

Many women ask if the issue I have is truly with dairy, or with the manipulation of dairy in today’s market. This leaves the door open for both organic or raw milk as alternatives to the modified milk we find in grocery stores. However, I truly believe milk is meant to be consumed by baby cows. Most of us stop producing lactase--the enzyme responsible for breaking down lactose--by the age of 5. Our bodies aren’t meant to consume milk much longer than when we are weaned.

With so many great-tasting, viable, healthy dairy replacement options on the market, I challenge you to give a dairy-free lifestyle a try! I am certain you will find some alternatives you love, and that the benefits to how you feel far outweigh the love you have for all things dairy.

Want to join the next round of my FASTer Way to Fat Loss program and join the thousands of women who have burned fat, increased their energy and regained control of the way they eat? My next round starts March 27th. Don’t wait as spots go incredibly quickly, and I will only be accepting a limited number of women! 

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Understanding Adrenal Fatigue


Understanding Adrenal Fatigue

I’ve seen it time and time again.

Women who are tired.

They can’t sleep.

They get sick all the time.

They hold on to a few extra pounds, no matter how little they eat or how much they workout.

They can’t make it through the day without gallons of coffee.

They regularly have a case of the “blahs” and their motivation level’s tanked.

Many of these women come to me looking for a solution. They are tired of living life this way, and are looking for a change. Many of them suffer from something called adrenal fatigue to varying degrees, and my FASTer Way to Fat Loss program looks like a viable option to getting them some results.

Adrenal fatigue is a term used to describe HPA Axis Dysregulation. The HPA axis is what controls your body’s response to stress. The HPA axis (which includes your hypothalamus, pituitary gland and adrenal glands) produces stress hormones in your body, including cortisol.

Cortisol plays an important role in your body’s overall functioning. When under significant stress, cortisol helps redistribute energy to important parts of your body including your brain, heart, and muscles. This is why people are able to flip over a car after they’ve been in accident to save someone inside. Our bodies are able to perform incredibly under extreme stress...for very short periods of time.

When functioning properly, your HPA Axis regulates your body’s responsiveness to stress, and everything works as it should. However, when your HPA axis is dysfunctional, your body is no longer able to respond to daily stressors, and regulate its response to them. When this happens you typically experience huge spikes and drops in cortisol levels, leaving you feeling completely wiped out and moody.

While there are plenty of reasons you could be experiencing this, one of the most common reasons I see this in women looking to join my program is they are over exercising and under eating, specifically, cutting out carbs.

When you exercise at insanely intense levels 6-7 days a week, you are placing your body under an extreme amount of stress. When you pair that with not eating enough, or not giving your body the right combination of nutrients, you can really mess with your HPA axis and its ability to function properly.

Again, there are plenty of other things that can cause adrenal fatigue, including a lack of sufficient sleep, trauma, chemicals and pollutants, and chronic disease. But, what I most commonly see in women trying to lose weight or stay fit is extreme over exercising + extreme under eating.

If you think you may be suffering from adrenal fatigue, consider changing a few things up for a few weeks to see if there are any improvements. Depending on how bad things are, you may need much longer, but implementing some of these strategies should begin to offer some improvement.

Clean up your diet.

If your diet is heavy on processed foods, then it’s time to clean it up. Sugars and chemicals are empty calories. They provide our bodies with no nutrients, yet require them to work. In response, our bodies increase cortisol and insulin output, which puts strain on the adrenals.

If you want to see a huge impact on your overall health, I highly suggest you cut out most processed foods and cut back on sugar significantly. Naturally-occurring sugars found in fruits are fine since they come with other vital nutrients our bodies need.

Say yes to carbs.

The reason I have based my FASTer Way to Fat Loss program on carb cycling and not a strictly low carb/no carb approach is because our bodies need carbs to function optimally. Cutting out carbs completely depletes your body of glycogen, which supports brain function and overall energy levels.

If you’ve been eating low carb or no carb for a while now, it’s important to begin adding carbs back into your diet. My FASTer Way program does this in a cyclical fashion with low carb days and regular carb days, so your body learns to burn fat effectively while maintaining your energy levels.

Sleep more.

If you are not getting enough sleep, you are placing stress on your body in big ways. You are not allowing your body the time it needs recover from the day and from your workout. This lack of sleep causes cortisol levels to increase, straining your adrenals. Do your best to get 7-8 hours of sleep every night. Doing so will give your body the time it needs to heal itself and have a significant positive impact on your adrenal functioning.

Exercise smarter.

The women in my FASTer Way to Fat Loss program only really kill it in the gym twice per week. There is no need to beat your body down every single day. It is so important you give your body time to rest and recover in between workouts. When you go full out every single day, your cortisol levels remain elevated way longer than they should. Again, this places stress on your adrenals and can worsen the symptoms of adrenal fatigue. If you are someone who hits it hard in the gym every day, consider cutting back to two heavy lifting workouts per week, with some shorter HIIT workouts and two active recovery days per week. This will keep your body in the fat burning zone without becoming too taxing on your body.

Adrenal fatigue is not as uncommon as it may sound, and many of its causes can be reversed with some lifestyle changes. Women in my FASTer Way to Fat Loss program find that they have increased energy levels and sleep better. They see overall improvements in their mood and feel leaner and stronger than when they were eating less and working out more.

When you give your body what it needs each day, and exercise in an effective and intentional way, you will not only see incredible fat loss, but will see an overall improvement in your quality of life.

This program can absolutely help you deal with the symptoms of adrenal fatigue as you learn to listen to your body, fuel it well and exercise in a way that makes sense. If you are interested in joining my next round, we will begin on March 27th. Sign up before slots are filled, and join the thousands of other women who have shed fat and experienced incredible non-scale victories!

Intermittent Fasting and Carb Cycling are the foundation of the FASTer Way program, because they are incredibly effective nutritional strategies. In addition to helping your body burn fat more effectively, they can help repair the damage done by over exercising and under eating. If you'd like to learn more about why they are effective, grab my FREE guide Intermittent Fasting and Carb Cycling 101 through the link below!

Carb Cycling Guide Cover.jpg


Intermittent Fasting Implementation FAQ's


Intermittent Fasting Implementation FAQ's

The “F” word can be scary for a lot of people, and by F-word I mean fasting, of course! While fasting seems extreme to some, but the ladies in my FASTer Way to Fat Loss know that it is an incredibly simple and effective way to turn your body into a fat burner! Since I have based the FASTer Way on intermittent fasting, I am often asked questions about how to implement this nutritional strategy. So, I plan on doing some periodic posts answering questions that come up about IF, Carb Cycling, Macros and the FASTer Way workouts. Today’s focus will be on fasting, and how to practically live an IF lifestyle.

During the FASTer Way, you have clients fast everyday. Why, and how do they do this?

During the FASTer Way, we shorten our eating window to 8 hours per day. Typically this looks like breaking our fast around noon, and eating until 8pm. The reason we use this style of intermittent fasting is because it gives the body time to rest and reset each day, keeping insulin levels low, and your metabolism working. This type of fasting allows us to burn fat while building lean calorie burning muscle, and optimizes mental clarity while curbing sugar cravings!

How Important is it to eat enough on training days?

During the FASTer Way program, we have two pretty heavy training days each week. On these days, it is incredibly important to fuel our bodies sufficiently. Because our eating window is shortened, this can sometimes feel like a lot to eat. While it is so important to eat well to fuel our body, I generally recommend eating until you are about 80% full. Because we focus on getting lots of protein and healthy fats in throughout this program, you will often feel satiated with less. Eat until you are almost full, then stop!

What do you do if you are hungry before you break your fast? Does your body adjust to the shortened eating windows?

Yes, you will adjust after a few weeks as your body moves from being a sugar burner to a fat burner. If you are feeling hungry before you break your fast: chew some gum, drink lots of water, have some coffee or tea, or drink some BCAA’s. If you have a schedule where you need to eat earlier in the day, that is totally fine, just move your eating window up, and stop eating earlier in the day.

Can you juice during your fasted window?

Yes! In fact, I’ve created a FASTer Way juice cleanse, that I’ll be testing out later this week. The key to juicing during your fasted window is to focus on green juices. Cold pressed juices have the fiber removed during the juicing process, so our bodies are able to soak in the nutrients while remaining at digestive rest; which is important for us to see maximum results. You can also use a cold pressed juice when you would normally break your fast (around noon) to extend your fast a couple more hours.

When can I use BCAA’s?

I drink my BCAA’s during my fasted period on low carb days. I also use them prior to and after my strength training workouts. BCAA’s are not required for the FASTer Way, but can make fasting a bit easier! Grab some of my favorite BCAA’s here!

The benefits of intermittent fasting are incredible when it comes to fat loss, energy levels and mental clarity. If you haven’t given it a try just yet, join me in my next round of the FASTer Way to Fat Loss program.


FASTer Way Cookbook Coming Your Way!


FASTer Way Cookbook Coming Your Way!

My FASTer Way to Fat Loss program has given incredible results to so many women over the past year. It has truly been amazing to see the lives that have been changed as a result of this program. Sure, there’s been a ton of fat lost, but there have also been a slew of non-scale victories that truly make doing what I do worth it. There is nothing I love more than a group of women who are finally feeling in control of their food choices and full of energy. It is an incredible blessing to be part of such transformations.

But, I am never quite satisfied with the program. While I truly believe it is the VERY best on the market, I am always looking for ways to make it better.

Enter Allison from Wild Thyme Cooking. After going through my FASTer Way program, Allison and I began chatting about how to make eating through our cycle easier. As the owner of her own cooking school, Allison found herself creating delicious, simple meals for herself and her friends during the FASTer Way program. Since I know how difficult it can be to master a new way of eating, I asked Allison if she would consider putting together her recipes with some of mine and creating a FASTer Way cookbook.

Meal planning is the number one thing I am asked about in my program. So, in order to make things easier for everyone in the program, I knew that we had to provide some more support in this area. Allison and her skill set seemed like the perfect fit, and I could not be more excited to bring you this incredible tool! I know beyond a shadow of a doubt that this will only make the FASTer Way program even more simple and streamlined than it already is.

Want some details? Here’s what I’ve got so far...

  • This cookbook will provide you with 21 days of recipes that can be used throughout and beyond the FASTer Way program.
  • Recipes will be simple, quick and straightforward. This program is created for busy go-getters, and I am a terrible cook. So, in order for this to fit with our program, it’s got to be simple!

  • Recipes will include macro counts for each meal, so you can quickly figure out which day each recipe will fit best on.

  • All of the recipes will be preloaded into My Fitness Pal so clients can easily find them and track them throughout the program.

  • All recipes will be gluten-free, dairy-free, soy-free, and sugar-free.

The cookbook should be available this month and will truly be a game changer for those going through the FASTer Way. You don’t have to be a part of the FASTer Way program to purchase the cookbook, but if you are a member of the FASTer Way, this will be an incredibly helpful tool for you as you work towards your goals.

Want to be notified when the cookbook is available for purchase?