Welcome to the FASTer Way to Fat Loss VIP Membership!

Congratulations on making an exciting investment in your health. I am thrilled to work with you and look forward to getting to know you better. 

Keep this FASTer Way to Fat Loss Program Guide handy. In this comprehensive guide, you will find an overview of our food cycle, a grocery list of approved foods, a section of FAQ, important training resources, and much more. 

Please be sure to use the #FASTerWayToFatLoss program hashtag on your Instagram photos so we can easily find and support you!


CARB CYCLING

WHat is carb cycling?

A carb cycling program is an intentional variation of carbohydrate intake each week. Most carb cycling plans consist of high carb days and low carb days. In all of my programs, I base our cycle on the workouts we will be doing to maximize fat burn and energy levels.

Why carb cycle?

Long term restriction of carbohydrates and calories can lower your metabolic rate and negatively affect your hormone levels. This is a big reason women find themselves at one of those weight loss plateaus. For a short period of time a significantly restrictive diet will bring you results. However, over time it will cause your metabolic rate to decrease. Once that happens you will see your weight loss stop and will need to restrict calories even further to lose more weight, thus lowering your metabolic rate once again. Not only is this a terribly unhealthy way to live, it is also incredibly frustrating.

What does carb cycling do?

Carb cycling allows for planned high carb days that increase your thyroid output and help you control hunger. Because you are cycling your carbs, you will also have low carb days that offset your high carb days. With this type of cycle you will continue to see fat loss, increased energy levels, and improvements to your overall body composition.

Carb cycling improves insulin levels, helping your body to store less fat. When paired with intermittent fasting and effective workouts, carb cycling can help you break through those dreaded plateaus so you can truly look and feel your very best.


INTERMITTENT FASTING

WHat is intermittent fasting?

Intermittent fasting is not a type of diet, but an eating schedule. Your body is always in one of two states: fed or fasted. In the fed state (anytime your body is digesting food), your body’s insulin levels make burning fat a challenge. However, in the fasted state (8-12 hours after your body finishes digesting), your insulin levels are lower and better able to reach into your fat stores. People rarely go into a fasted state throughout the day. In fact, the traditional theory of several small meals per day keeps us from ever reaching the fasted state. In addition, that type of eating schedule regularly spikes our insulin levels which also hinders fat loss. So, while eating several small meals per day can lead to weight loss (calorie deficits always do), you will likely be losing both muscle and fat. When you lose calorie burning muscle, you lower your metabolic rate and make it harder for your body to burn fat. You also might become frustrated because you never feel toned and fit, even though you are working out and eating clean.

so, you don't eat?

Not exactly. In my programs we have eating windows, combined with our high and low carb days. We eat all of the time! We simply confine our eating to a shorter window throughout the day, allowing our bodies to enter into the fasted state.

Does your brain hurt yet?

There’s actually a lot more but I realize just this much information might seem like a lot to think about. However, once you really understand this cycle and process, it is a truly simple lifestyle to live. My clients have seen amazing results from an intentional combination of carb cycling, intermittent fasting and effective strength training workouts. You don’t need to figure this out yourself, I’ve already done it for you in my FASTer Way to Fat Loss program. This program is truly the best program out there. I have literally helped hundreds of women find their six packs, increase their energy levels, feel in control of their food choices, and find more confidence than they’ve ever had before and I’m thrilled to work with you too! 

PS If your family or friends are anything like mine, they’re likely skeptical of “the F word” — Fasting. I created a basic guide and information page to explain the intermittent fasting concept in layman’s terms. Feel free to share this with anyone who is curious.

 

FOOD CYCLE OVERVIEW


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Low Carb + Speed Burst Day

low carb day food guidelines

  • Your goal is to eat fewer than 50 grams of net carbs on this day. Total carbs minus fiber = net carbs.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Avoid starchy carbs (root veggies, grains)
  • Eat protein at each meal
  • Eat lots of leafy and cruciferous veggies
  • Eat when you’re hungry and stop when you’re full

low carb day foods

  • Eat unlimited amounts of these foods:
    • Spinach, kale, swiss chard, lettuce, collard greens, arugula
    • Cruciferous vegetables - broccoli, cauliflower, brussel sprouts, cabbage
    • Other - bell peppers, celery, mushrooms, bean sprouts, cucumber, tomato, zucchini, eggplant
  • Limit the following foods:
    • Nuts, seeds, avocado
  • Avoid the following foods:
    • Root veggies (squash, sweet potatoes, beets, etc), carrots, peas, corn, all fruit & fruit smoothies, dairy, wheat & glutinous grains, healthy non-glutinous grains, (quinoa, buckwheat, millet, amaranth, brown rice)

low carb day exercise guidelines

  • Speed burst training (SPRINTS)
  • Followed by low intensity cardio. Keep your heart rate LOW (fat burning zone).

 
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Training Day Calories + Leg Day

Leg Day Guidelines

  • Focus on eating healthy foods on the approved foods list.
  • Break your fast around noon and maintain a 8 hour (or less) feeding window.
  • Don’t binge or stuff yourself; eat until you are 80% full, not to the point of discomfort
  • Ideally, eat your biggest meal after you work out.
  • If you can’t eat more at any given meal, then graze throughout the day (in between meals) on nuts, fruit or other healthy foods.

Leg Day Foods

  • Gluten-free grains - quinoa, millet, amaranth, buckwheat or oats.
  • Starchy carbs - sweet potato, carrots, beets, parsnips, 
  • Fruit (low glycemic generally recommended), berries, pears, and apples. But for training days, feel free to have any fruit you like including bananas. Great for post workout options.
  • Nuts - almonds, walnuts, cashews, pecans, pistachios, etc.
  • Legumes - black beans, chickpeas, lentils, etc.
  • Healthy fats - avocado, olive oil, coconut oil, butter, fish oil, flax oil, hemp oil
  • Proteins - lentils, beans (kidney, navy, etc.), grass fed beef, free-range chicken, wild fish, eggs, bacon, hemp seeds, chia seeds, protein powder.
  • NOTE: If you choose to leave room for discretionary calories/fun foods, this would be the day to do it (ie: donuts). Ideally, you consume the treats immediately after your workout. 

Leg Day Exercise Guidelines

  • Leg workout 1-2 hours before you begin your day or before you have your biggest meal of the day.

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Active Recovery + Low Calorie Day

Low Calorie Day Guidelines

  • Break your fast later in the day and consume a lot of water and herbal teas.
  • Eat 25% less calories than a Regular Calorie Day. For example, if you typically eat 1,500 calories on a Regular Calorie Day, you will consume 1,125 total calories. (1,500*.25=375. 1,500-375=1,225)

Active Recovery Day Guidelines

  • Take the day off 
  • Or engage in a longer duration (1 hour or more) activity or very-low intensity active recovery (walking, biking, etc) that will rely on fat as its main fuel source

Regular Calorie Day + Strength Training

Regular Calorie Day Guidelines 

  • Use the MyFitnessPal app recommendations to calculate your regular calorie day goals.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Each time you eat you should at least include protein & fiber (other than the odd apple here or there).
  • At meals, your plate should be: ½ fibrous veggies, ¼ protein, ¼ starchy carbs & oils & fats.
  • Liquid meals: 2 handfuls of fibrous veggies (spinach, swiss chard), 1 palm size portion clean protein (almond butter, hemp seeds), ½-1 handful starchy carbs/fruit & ½ shot of fit fats (flax oil or coconut oil).

Regular Calorie Day Foods

  • Fibrous Vegetables: 2 to 4 handfuls
  • Clean Protein: 1 palm-size portion 
  • Starchy Carbs & Fruits: 1 handful
  • Fats: ½ shot glass (1½ Tbsp) for oils & butter- for nuts & seeds 1 thumb-size serving 

Regular Calorie Day exercise guidelines

  • Full body workout - bodyweight, eccentric or strength
 

 

Important Resources + Training Videos

My Fitness Pal Instructions

If you are new to my programs and are not sure how to set your goals or log your food on My Fitness Pal, please watch this video!

Click here to play video.


program details

Please watch this video with important program details. 

Click here to play video.

Through this program, we will do the following: 

  • Eat the right macros and nutrients, at the right time, for the right reasons
  • LIFT heavy to develop lean calorie-burning muscle
  • Engage in fasted cardio and HIIT/metabolic training
  • Maintain the proper mindset
 

 

Approved Foods

I strongly suggest you live gluten free, grain free, and dairy free as much as possible. I sometimes incorporate fun foods on leg day and use an IIFYM approach. If you are serious about seeing results, stick to this strategy. Use the MyFitnessPal app to calculate your calories.

Focus on whole food nutrition. If the food comes from the ground or has a mother, it’s fair game.

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Food Log

Low Carb Sample Food Log

View these pages for an example of what I eat on each food cycle day. I like to keep things VERY simple.

Remember, on a low carb day, we will break our fast later in the day and maintain an 8 hour or less feeding window. Our goal is less than 50g net carbs.


Low Carb Day Food Log

Breakfast

I will break my fast around noon

2 or 3 Eggs (or protein shake)

Black coffee

Water

Snack

Almonds

Water

Meal 2

HUGE Cobb Salad with low carb toppings

Chicken

Avocados

Cherry Tomatoes

Almonds

Bacon

Mushrooms

Dressing

1/4 C EVOO

2 tsp lime zest

3 Tbsp lime juice

1.5 tsp honey

Kosher salt

Freshly ground black pepper

Snack

Protein Shake

Water

Dinner

Salmon

Broccoli

Water


Low Calorie Sample Food Log

Breakfast

Break your fast around noon.

Have a protein shake with a banana and a hardboilded egg

Snack

Almonds

Fruit

Meal 2

Make a salad that includes a lean protein like smoked salmon, tuna or grilled chicken. Add nuts and berries for flavor.

Dinner

Lean protein and a grilled/ baked veggie.

After Dinner Snack

Fruit such as apple, or grapes; also try cutting up strawberries and bananas to serve together.


Regular Calorie Day Sample Food Log

Breakfast

I will break my fast around noon

2 or 3 Eggs (or protein shake)

Black coffee

Water

Snack

Almonds

Water

Meal 2

HUGE Cobb Salad with low carb toppings

Chicken

Avocados

Cherry Tomatoes

Almonds

Bacon

Mushrooms

Beans

Carrots

Peas

Dates or Strawberries

Dressing

1/4 C EVOO

2 tsp lime zest

3 Tbsp lime juice

1.5 tsp honey

Kosher salt

Freshly ground black pepper

Snack

Banana and peanut butter

Water

Dinner

Paleo Meatloaf

Sweet Potato

Green beans or brussel sprouts with bacon

Water


Regular Calorie Dinner Ideas

Fish Tacos

Mahi mahi - marinated for 15 min in mojo and baked/grilled. Shred fish and serve in gluten-free tortilla; top with homemade guacamole or just sliced avocado. Shred red and green cabbage and toss with olive oil, vinegar, celery seed and a drop of honey then top the fish with it.

Post Dinner Snacks

Fruit

Veggies and homemade hummus

Almonds

Dates

Roasted chickpeas

Popcorn with nothing on it

Dried fruit

Salami

*The sample food log is simply an example of how I may eat on a given day. It is not a meal plan to follow strictly. This listing is not all inclusive and it is not a prescription diet. If you choose to follow a similar plan, log your food in My Fitness Pal with your desired portion sizes to be sure you are staying on track with macros. Focus on protein and be sure you are not going overboard on good fats. Please post in our accountability group if you have questions about how to form your own personal meal plan or if you have questions about particular recipes, ideas, etc. Clean nutrition and hard work in the workouts is key. Be committed and consistent. Keep me updated on a daily basis and stay accountable for maximum results. 


More Food Log Ideas

Brussel Sprouts w/ Dijon

In small bowl, whisk olive oil, Dijon mustard, smoked paprika, garlic powder and onion powder until combined. Pour mixture over Brussel sprouts. (I use mustard and spices "to taste" - based on the flavor I want).

Curried Carrots

Drizzle olive oil on carrots and sprinkle with curry powder and salt to taste; roast at 375 degrees for 25-30 min. Stir at least once. Toss w/a drizzle of honey before serving.

Parmesan Roasted Green Beans

Drizzle green beans w/olive oil; roast at 415 degrees for 15 minutes and sprinkle w/parmesan cheese before serving.

Grilled Asparagus w/ Balsamic

Whisk 1 Tbsp. olive and 1 Tbsp. balsamic vinegar; coat asparagus with mixture and let marinate 30 minutes then grill (in foil or directly on the grill); you can also roast in the oven.

Roasted Chickpeas

Toss chickpeas with olive oil, chili powder, cumin, garlic powder and salt; roast at 350 degrees for 30-35 minutes.

Sauteed Artichokes w/ Capers

Use canned artichokes for this. Drizzle olive oil in saute pan, add artichokes and saute until they have brown crispy edges; add a splash of chicken broth to the pan, 1 tsp. real butter, a squeeze of half a lemon and as many capers as you'd like; simmer until the broth cooks down a bit.


Food Log Protein Ideas

Grilled Chicken Salad

Spinach/Kale w/grilled chicken and berries (strawberry/blueberry/dried cranberry) - pecans/walnuts/pine nuts and if you want, 1 oz goat cheese. For the dressing: use balsamic and olive oil, or lime w/olive oil and honey.

Mixed Greens with Tuna

Thinly slice celery, scallions, and mince 1 sweet gherkin to add to the greens and tuna. Serve without dressing. You can also add chopped boiled egg.

Another Dressing Idea

1 Tbsp. dijon/whole grain mustard, pinch of salt, juice of half a lemon, minced garlic, whisk in olive oil (about 1⁄4 c).

Salmon with Sriracha and Lime

Mix juice of half a lime with 1 Tbsp. maple syrup, 1 1/2 tsp sriracha and a pinch of salt. Pour over salmon and bake in foil or in a baking dish at 425 degrees for 15 min; top w/chopped cilantro to serve.

Shrimp with Feta and Tomato Sauce

Saute onion in olive oil; add as much garlic as you want (2 cloves is what I use); add 28 oz low sodium diced tomatoes; bring to a boil, then simmer for 5 minutes; add 1/4 c. parsley, 1 Tbsp dill and 1 lb shrimp (peeled and deveined); top w/2/3 c. feta cheese; bake in the oven at 425 degrees for 12-15 minutes (I serve this alone or over brown rice).

Flavorful, Moist Chicken

Marinate chicken breasts overnight in mojo - grill or bake the next day.

 

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SPECIAL NOTES

SPECIAL NOTE IF YOU’RE TRAINING FOR A MARATHON, TRIATHLON, OR ENDURANCE RACE

Do not participate in low calorie day. Allow your body to rest, but do not limit your calories. You’ll need the fuel for your long training days. Remember, the purpose of low calorie day is to help deplete the glycogen stores in your muscles. But, you’re using the glycogen in your muscles when you train, so you’re naturally simulating a low calorie day.

You’re welcome to be flexible with the cycle. Switch the FASTer Way workouts around so that they coordinate with your running training plan. For example, if you have a long run scheduled for Saturday, feel free to move leg day to Sunday. Make sure that you adjust your macros and calorie intake accordingly.

Listen to your body and bump up calories on long training days if necessary. Remember, you burn about 100 calories for each mile you run, which means you’re burning an extra 1,000 calories if you run 10 miles. Under-eating will only make your body store fat! I recommend considering a 25% increase in macros/calories. It’s important to eat until you’re 80% full.

Embrace the fact that you’re not simply “on the train or off the train.” It’s OK to miss one day of training if you’re not feeling fresh and strong, either with running or with the FASTer way workouts. Don’t skip a day because you just don’t feel like working out, but if your body is genuinely telling you it needs to rest, take a day off. You can help avoid injury and/or getting sick this way.

It is vital to fuel properly for training. Incorporating the FASTer Way nutrition plan into your training is valuable. The FASTer Way will help you stay lean while training versus gaining weight. Carb cycling will also prove valuable. You’ll help teach your body to burn fat instead of sugar, which helps reduce the chances of you “bonking” or “hitting the wall” during your race.


SPECIAL NOTES

 

Please post your questions on our Facebook group page. Do not send me a text, email, or Facebook message with questions. It will help others in the program if they see me answer your questions on the Facebook page. It will also ensure that I answer your questions in a timely manner. I check the Facebook page three times per day to answer questions and view your updates.

Our goal through the FASTer Way to Fat Loss VIP Program is progress, not perfection. Let’s not allow perfect to be the enemy of good. Commit to a healthy lifestyle for the remainder of the calendar year and focus on making steps toward better health for both you and your family.

Remember, it takes 6-8 weeks to see a significant change in your body and 12 weeks for others to notice. It’s important to remain positive and trust the process. Consider the FASTer Way VIP Program your tool for a lifestyle transformation. If you’re not seeing results in your body composition after 6 or 8 weeks of following the plan “to a T,” it could be for the following reasons:

  1. You’re not getting enough sleep
  2. You’re chronically stressed
  3. You do not have a healthy gut flora
  4. You have hypothyroidism or another underlying issue that we need to address

Stay tight through our 6 week program and then we will re-assess.

Please note: Temporarily, your pants may get tighter in some areas like quads, hammys and glutes — but you will notice looseness in other areas like your waist. We have fewer fat burning enzymes in our thighs and butt areas due to estrogenic effective on our beta receptors. Therefore, while you have some extra body fat at the beginning, you will likely build the muscle faster, and very slowly, the fat will start burning off. Depending on how much body fat you have determines how much subcutaneous and intramuscular fat in your thighs and butt. Some women will burn much slower than others, but you will eventually burn fat. Ultimately, training our back and legs burns a lot of calories, so be sure you’re hitting it especially hard on back and leg day.

Also, many of my clients come to the FASTer Way after years of over- exercising and under-eating. Unfortunately, our culture has promoted the concept of grinding in the gym at 4 a.m. or hustling through an intense workout even at the very end of an extremely stressful day. This is NOT healthy! If you're chronically stressed or sleep deprived, intense workouts will hurt, not help you. As a trainer with 10+ years of experience working with clients from all over the world, trust me when I say sleep, rest, and proper nutrition are the main priorities on your journey toward better health.

While I provide kick-butt workouts through the FASTer Way VIP Program, I only expect you to kill it in the gym twice per week. Yes, that's right - only twice per week. And if you did not sleep well or feels an illness coming on, I recommend rest and tight nutrition versus an intense workout.

It's not necessary to go a million miles per hour every day, all day, and in every area of our lives. Listen to your body and be willing to slow down when necessary. This is a paradigm shift for so many of us, and if you're accustomed to pushing through a workout "no matter what" it may take a while to get used to a more balanced perspective. Consider a walk outside or a low intensity workout on days you are not feeling 100%. Your body will thank you later - promise!

If you follow the nutrition plan and focus on adequate movement, you will see incredible results. I will upload our workout plan and food cycle on the weekend so you can prepare for the following week.

I have three group rules and expectations that my clients are required to follow.

  1. Keep me updated daily. Post your macro screenshots on our Facebook page and let me know how your workout went. I need to hear from you each day to ensure you are consuming enough nutrients to fuel your workouts. Additionally, I need to know if you are experiencing any pain or soreness from your workouts.
  2. Stay off the scale. After your initial weigh in, you are not to hop on the scale until our 6 week program is complete. If you email me to state that you’re feeling leaner, more energized, and in control, but you have only lost 1 pound and wonder what you’re doing wrong - I will throw you out of the group (no refund). Read this article about why you should ditch the scale.
  3. Stay positive. Studies show that women who stay positive through a fat loss program see far better results long term. Let’s encourage other members on the page and stay optimistic through the program. PS. I’m known to give out gift cards to supportive group members ;)

It is my honor and privilege to work with you. Thank you for prioritizing your health and investing in the FASTer Way to Fat Loss program. Let’s do this!