Top Ab Exercises for Burning Stubborn Belly Fat

FASTer Way to a Stronger Core and Flatter Belly

Are you hyper-focusing on crunches to burn your stubborn belly fat? Do you find you're still getting next to nowhere?

That's because you need to mix up your routine - and we'll show you the best way!

Building a stronger core and a flatter belly requires more than just your basic crunches - rather, an all-inclusive workout that incorporates the top ab exercises for optimal results.

As an added bonus, when you strengthen your core, the rest of your body responds in turn with improved balance, mobility, and more!

In this blog post, we will discuss the top ab exercises for burning stubborn belly fat and how a strong core benefits whole body health.

So, let's dive in!

Why a Strong Core is Important

A strong core is crucial for whole body health because it plays a vital role in supporting the spine, improving posture, and reducing the risk of lower back pain. When your core muscles are engaged, it helps to stabilize your body and maintain proper alignment, which can improve your overall balance and coordination - juggling kids AND grocery bags becomes a piece of cake!

Additionally, a strong core can improve your overall body strength, making it easier to perform daily activities and exercise routines, like our guided 30-minute workouts. Your core muscles are involved in almost every movement you make, from standing up to lifting weights, and having a strong core can help you perform these activities more efficiently and with less strain on your body.

Top Ab Exercises for Burning Stubborn Belly Fat

It's important when attacking excess fat in your midsection to intersect and incorporate a variety of core-specific workouts. Limiting yourself on only one or two will end up limiting your results instead of expanding them. Besides, mixing up your routine helps to maintain variety in your workouts, motivating you to tackle the next new and exciting challenge .

Keep reading to find out how to effectively whittle your waistline!

Bird Dogs

Bird dogs are a great exercise to strengthen your core and improve your balance, especially for pregnant or postpartum mammas. They help to improve pelvic stability and, much like FASTer Way workouts, can be modified to suit individual needs - this movement is especially good for pregnancy and postpartum! To perform this exercise, start on all fours with your hands under your shoulders and your knees under your hips. Slowly lift one leg and the opposite arm straight out until they are parallel to the ground. Hold for a few seconds and then return to the starting position. Repeat on the other side and reap the benefits!

Russian twists

Russian twists are a core exercise that involves twisting the torso while holding a weight or medicine ball. This exercise targets the oblique muscles, which are responsible for creating a defined waistline. Moreover, this exercise also improves stability and balance, making it an excellent addition to any fitness routine.

Planks

Planks are a simple yet effective bodyweight exercise that target multiple muscle groups, particularly the core. This exercise involves holding a push-up position with your forearms and toes on the ground, keeping your body straight and still. Planks are one of the top ab exercises for burning stubborn belly fat because they engage the deep abdominal muscles that are often overlooked in traditional crunches. Additionally, planks can also improve posture, reduce lower back pain, and increase overall strength and stability.

Bicycle crunches

Bicycle crunches involve lying on your back and bringing your opposite elbow to your opposite knee while extending the other leg. This exercise targets both the rectus abdominis and oblique muscles, making it one of the best ab exercises for burning stubborn belly fat. The twisting motion engaged in bicycle crunches increases calorie burn, and the added leg movement helps to engage the lower abs. This exercise is perfect for those looking to tone and strengthen their core while also burning off that pesky belly fat.

Leg raises

Leg raises involve lying flat on your back with your legs extended and lifting them up towards the ceiling. As you raise your legs, you engage your lower abs, tightening and strengthening your core muscles. Leg raises also work your hip flexors and lower back muscles, making them an excellent full-body exercise. By integrating leg raises into your workout routine, you can target those hard-to-reach lower abs and improve your overall core strength. In addition, leg raises can help improve your posture, balance, and stability, making them a great addition to your wellness routine!

Top Ab Exercises With The FASTer Way!

Incorporating these top ab exercises into your fitness routine can help you achieve a stronger and more defined core, while burning that all too stubborn belly fat. They also provide the added benefit of uplifting and elevating your whole-body health! Not only will you flatten your midsection and whittle your waist, but they'll help you achieve improved posture, balance, mobility, and more.

At The FASTer Way we work hard to help you achieve the fat burn you've been craving, incorporating these exercises and other science-backed strategies to help you reach your wellness goals with GUARANTEED success!

So why not start today and try out these top ab exercises with the FASTer Way? It’s time to hop back into our VIP membership where May is abs month! Enjoy weekly bonus ab blast workouts paired with a specialized macro cycle to strengthen and shred!

And, each move will have a core rehab modifier!

Rejoin our VIP membership for $20 OFF per month using code VIP2023 where May is all about abs!

Your whole body will thank you!

Top 4 Reasons Strong Glutes Matter!

The Importance of Strong Glutes: More Than Just a Firm Backside

Many people focus on building a better-looking backside, but the benefits of strong glutes go far beyond looking good in a bathing suit. 

Composed of three muscles – the gluteus minimus, gluteus medius, and gluteus maximus – the glutes support lower body movement and provide a stable base for your entire body.

Weak glutes can cause a myriad of problems, from back aches to knee pain and poor posture.

Make all those aches and pains disappear by putting the lift back in your booty!

Keep reading to learn how strengthening your glutes can go beyond aesthetics and enhance your body’s everyday functionality for an enhanced quality of life.

The Benefits Of Stronger Glutes

Fewer Back Aches

When your glutes are weak, it’s more than aesthetics that suffer. Without proper muscular assistance, your lower back has to work harder to stabilize the rest of your body and perform everyday activities from climbing stairs to simply walking. This can lead to chronic aches and pains as well as possible permanent damage. By strengthening your glutes, not only do you gain a lifted toosh, but you can relieve stress on your lower back and make daily functions, such as bending down or squatting, easier than ever!

Reduced Knee Pain

Weakness in your outer glutes or hip area can also lead to excessive force on the knee and ankle. This can result in pain or extreme discomfort, even when sitting or performing simple tasks. However, adding definition and strength to your glutes can prevent these symptoms of instability in your outer glute or hip area.

Improved Balance

Glutes aren’t just soft pillows for your body to sit on, they provide a stable base from which your limbs essentially move while distributing weight throughout your lower extremities. If that foundation or base is weakened and unstable, your legs (and arms) become weak and unstable as well. This is why having strong glutes is the key ingredient to a strong base, allowing every movement you do to come easier. 

Improved Posture

Strong glutes are essential to lower back health since they assist with pelvic, hip, and trunk motions, but they also assist in good posture. As mentioned, when it comes to balance, strong glutes provide a foundation and a proper distribution of load. In other words, when your glute muscles are weak, your spine isn’t provided the support it needs, nor is the pelvis supported with the stabilization required for having a healthy posture.

Getting Stronger Glutes The FASTer Way!

Keeping your glutes strong is essential for staying active for years to come, from improving posture, to making everyday activities a breeze. The list of benefits goes on and way beyond looking great in your goal jeans (or swimsuit)! 

But how can you get started? 

Welcoming the FASTer Way back into your life can provide you with the resources and guidance you need to build a better backside!

This April, our VIP members will be focused on glute-targeted workouts - plus a specialized macro cycle and meal plans -  to help you achieve your fitness goals, specifically shaping the booty in the process!

If you’re looking for relief from aches and pains, want to prevent them, or simply want to build the lifted booty of your dreams, then reclaim your spot in VIP and get in on the action!

Use code VIP2023 to get $20 OFF per month and let the glute growth begin!

Melting Your Middle: Beyond Looks

How Core Strength Benefits Whole Body Wellness

What if I told you that whittling your middle has more benefit then simply giving you your dream summer beach bod? That a toned midsection goes beyond aesthetic benefits, but provides numerous functional benefits as well?

That’s right! A strong core isn't just about looking good in a swimsuit. In fact, there are many benefits of having a toned midsection beyond appearances. When you take charge of your wellness and tone your midsection the rest of your body thanks you.

Keep reading to find out how strengthening your core can add to your functional fitness, making every day tasks easier and improving your overall wellness exponentially.

Functional Benefits Of A Strong Core

Your core muscles consist of more than simply your abs, but your back and pelvic muscles as well. All of these components work together to support and stabilize your entire body so you can perform functional tasks with ease.

Having a toned midsection not only gives you a flat belly for the sunny beach days soon to come, but also promotes:

• Improved posture: A strong core helps to support your spine, effectively relieving strain on your neck, shoulders, and back, as well as helping you maintain proper posture. Having the definition required to sit up straight consistently helps reduce pain and prevent injury.

• Increased stability: Your core muscles are responsible for stabilizing your body, which is important for many activities, such as running, lifting weights, and even just walking. Meaning when this area of your body is muscularly developed it becomes easier to perform everyday functions, such as climbing stairs or carrying groceries.

• Improved balance: A strong core helps to improve your balance, making it easier to perform activities that require coordination, such as yoga, dance, or even playing sports. It can even save you from an injury or prevent a fall by giving you the ability to catch yourself before any serious damage occurs.

• Increased overall strength: A strong core is essential for many exercises and movements, like lifting weights, running, or jumping, making it easier to build overall strength and lean muscle for ultimate fat burning power.

• Reduced risk of injury: When your core is weak, other muscles in your body may compensate, increasing your risk of injury. Strengthening your core can help to reduce this risk and provide a solid foundation for your body.

• Improved breathing: The muscles in your core play a key role in breathing. A strong core can help improve your breathing efficiency and overall lung capacity through improved posture.

• Improved digestion: A strong core can help to support proper alignment of the digestive organs effectively promoting healthy bowel movements and increasing fat burn.

Whole Body Wellness With The FASTer Way!

Having a strong core does more than give you the flat belly of your dreams or make daily functions easier than ever, it also boosts mental and emotional health! By infusing your body with renewed energy and burning away stubborn fat your confidence, self-esteem, and body image will all improve. You’ll also experience a decrease in stress, effectively providing a healthier overall lifestyle. 

Remember, getting fit isn’t just about looking good, but it’s also about feeling good too!

Want to experience all these benefits and more? Join our 5 Days to Melt Your Middle program for just $19.99! It’s time to pull out the crop tops and get the flat belly of your dreams.

You’ll receive exclusive app access, a private community group, daily trainings, workouts, and meal guides - it’s a no-brainer for busting stubborn belly fat and learning healthy ways to lean out!

Superset Training 101

Superset Training: A Guide to the Basic Format and Benefits

Are you looking for a way to enhance your workout routine and reach your fitness goals faster? Or maybe you want to double the amount of calories you burn but don’t have the time in your busy schedule to extend your hours at the gym…Superset training may just be your answer!

Supersets are a popular workout technique where you perform two exercises back-to-back with minimal rest in between. This method is known to increase intensity, improve time efficiency, and provide a variety of other benefits - double your sweat count in half the time.

In this article, we'll explore the benefits of superset training and provide a basic how-to guide so you can supercharge your fitness for amazing results!

Benefits of Superset Training

It’s time to up your wellness strategy with workouts that WORK - your bikini isn’t going to wait and neither should you! Superset training allows you to tap into the hidden abilities your muscles hold by keeping your heart rate elevated and doubling your fat burn efforts in a single set. Best news? This format is SIMPLE to perform!

Benefits of this workout approach include:

• Time Efficiency: By performing two exercises in one set, you save time and complete your workout faster than with traditional training. This offers you the freedom in your busy schedule to create important memories with your family or enjoy some much needed YOU time!

• Increased Intensity: When you challenge your muscles in new ways, you increase the intensity of your workouts leading to improved muscle growth, strength, and endurance. 

• Fat Burning: Supersets keep your heart rate elevated throughout your workout, effectively increasing calorie burn and fat loss. No more grumbling over extra layers that stubbornly cling to your waist!

• Plateau Breaking: Incorporating supersets into your workout routine provides new and different types of stimulus for your muscles, and helps prevent boredom in your fitness routine - no one wants to do the same set over and over again!

Basic Format

Supersets can be performed in different ways, but the basic format involves choosing two exercises that target different muscle groups and performing them consecutively. For example, you could do a set of bicep curls followed immediately by a set of tricep dips. Another option is to work opposing muscle groups, such as chest and back or quads and hamstrings. This helps to give one area of your body a break or rest while you work another to maintain an elevated heart rate and maximize fat burn.

How to Implement Superset Training

Curious on how to use this strategy in your fitness plan?

Keep reading for the basic steps on how to implement supersets into your workout routine! 

1. Choose exercises that target different or opposing muscle groups to avoid overworking any one area.

2. Select weights that challenge you, but still allow you to maintain proper form throughout the set. This might mean starting with lighter weights than you would typically use rather than heavier - remember, proper form is what keeps your body safe and helps to prevent injury or overexertion!

3. Limit rest time between supersets to 30-60 seconds. This helps maintain intensity and an elevated heart rate, effectively increasing cardiovascular benefits.

4. Start with one or two supersets per workout and gradually increase the number as you become more comfortable with the technique.
   

Superset Training The FASTer Way

Superset training is an effective and time-efficient way to enhance your workout routine and achieve your fitness goals.

By increasing intensity, burning fat, and breaking through plateaus, supersets can help you reach your desired level of fitness faster. To implement supersets into your workout routine, choose exercises that target different muscle groups, select appropriate weights, limit rest time between exercises, and start with a manageable number of supersets per workout.

With dedication and consistency, you'll see the benefits of supersets training in no time!

Curious to learn more? Take the FASTer Way Quiz today and learn what macro levels, exercises, and more, are the perfect fit for your fitness!

Ten Reasons to Keep Working Out at Home

Across the country and around the world, people are slowly starting to go back to their usual routines as stay-at-home orders are being lifted. This means some of our favorite places are opening their doors.

Hair and nail salons are seeing clients. Restaurants are serving customers all while maintaining social distancing guidelines. Many gyms are also back in business, arranging their equipment six feet apart so we can get those all-important workouts in.

If you’re not ready, that is okay. We’ve got you covered! The FASTer Way to Fat Loss will continue to offer fast and effective at home workouts - it is what we have done since the beginning and what we will always do.

Here are ten advantages to staying at home to stay fit:

1. You gain quality time. One of the beautiful things that came from being at home over the past couple of months is that many of us realized that we missed time with our families. So many of our FASTer Way clients have made their workouts a family affair, even the little ones are able to join in with our Kids Workout series. Cutting out a gym commute and adding more time with your loved ones is a pretty great trade-off.

2. You can’t avoid it. When you make a decision to work at home, the first thing to do is designate your workout space. Lay out your weights, your FASTer Way bands, and any equipment you will want to use. When you give yourself a permanent space (and it doesn’t have to be a huge space), your gym stares at you all day long until you get that workout done! 

3. You can create a lifestyle. By working out at home, you can create a lifestyle mindset rather than a “have to do” mindset. Home is where we are our true selves. It is where we relax and unwind. Working out at home can help you begin to understand that exercising and living a healthy lifestyle is a part of who you are and what gives you peace in chaotic moments.

4. You can be you! We see it all from our coaches and clients who work out at home and it is awesome! From “Spirit Days” to holiday attire and even pajamas, we see our clients feeling free to be themselves. You can work out wearing what you want (although we are partial to our FASTer Way shirts!). You can feel free to learn movements and make mistakes without judgement - all you hear is encouragement and real talk from your favorite FASTer Way Head Trainers!

5. You won’t waste any time. Sure, we have already mentioned the commute but there is so much more time you won’t be wasting. Capacity in gyms right now is limited and so is equipment. There is a good chance you may be waiting to use a machine or free weight as others get their workout in, too. At home, your equipment is all yours to use when you like!

6. Okay, let’s say it…GERMS! Even before we started living in a Coronavirus world, germs have been a concern of gym goers and gym owners. Most gyms are doing a great job right now because of strict regulations. However, in your house you KNOW how clean you keep your FASTer Way yoga mat and your dumbbells, and you aren’t relying on someone else. Of course, it is important at home to keep your space clean in order to get the most from your workout. 

7. No photobombs! When you are proud of your workout, you know you want to share it on social media! That is awesome! Be proud! At home, it doesn’t feel weird to share your favorite moves with your virtual friends and you control what is happening in the background (mostly) at home. Plus, if social media sharing is not your thing, you won’t be making any accidental cameos in someone else’s fit post!

8. It is easier to refeed those lean muscles! Have you ever left your post-workout fuel at home when you go to the gym? Talk about hangry! If you are used to fasted workouts this may not be tough on you. However, if you are an afternoon or evening workout person, you are counting on that macro boost. Your home gym has an unforgettable juice bar and kitchen with all the whole food macros to feed that lean muscle.

9. The encouragement is truly special! Our clients have been sharing such sweet stories of their kids giving them an encouraging clap and cheer during their workouts and we’ve seen kisses from fur babies as they recover from our highly effective workouts. There is so much love involved in a home workout – boosting the feel-good hormone serotonin.

10. We make it simple and affordable! The special thing about the FASTer Way at home workouts is that they come with incredible community, exciting new movements and goals, meal plans, wellness education, and dedicated coaches! It would be hard to go to a gym and find all of the value in one place that you receive with our app and groups. 

The FASTer Way to Fat Loss lifestyle is for all fitness levels and we know some of our clients do love hitting the gym to focus. That is what makes us the premier virtual nutrition and fitness program. Our app offers at home, gym, and low impact versions of the workouts and exercises to find exactly what you enjoy!

Our latest round starts June 29 – sign up today for BONUS access to workouts and a meal plan.

Guest Post by Bianca Oberhelman, FASTer Way Certified Coach (@tobeestrong)

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Benefits of Taking Your Workouts Outside

Is your quarantine workout routine getting stale? Tired of staring at the walls all day? It’s time to take it up a notch and switch it up a bit! Learn the benefits of taking your workouts outside!

At the FASTer Way, our workouts are designed to beat the boredom with a unique program every day. No matter if you are getting your heart rate up with a HIIT workout, targeting muscles with strength training, or stretching out with yoga, there is a workout to fit your mood. With daily LIVE workouts and tons of great options, it is easy to keep moving with the FASTer Way. But you can level up the positive effects of exercise by changing your view!

Many of us have been cooped up at home for the past few weeks, or with restricted access to places we frequented regularly. Not to mention, if you’re used to going to the gym to get that workout in, moving your workout to your living room can be quite the adjustment. You may find yourself less motivated to get your workout done in the comfort of your living room … We totally get it! 

If you’re looking to switch it up and give your workouts a breath of fresh air (literally), take your workout outside! Exercising outside can give your mind and body a well-deserved break from the norm of staying inside the house. 

There are many benefits of taking your workout outside. Exercising outdoors provides all the physical benefits of indoor exercise (blood flow, improved cardiovascular health, improved strength, flexibility, endurance, etc.) but with the added bonus of sunlight! Vitamin D, sometimes called “the sunshine vitamin,” is produced naturally by our skin when exposed to sunlight. Adequate vitamin D exposure is imperative to both our overall health and well-being. Imagine how motivated and energized you’ll feel on a warm spring day when you take your workout outside!

Some of the benefits of Vitamin D include:

• Improved immunity

• Helps your body fight disease

• Boosts mood

• Reduces stress

• Improves sleep

• And so much more!

Working out with nature or in a fresh air environment makes the experience more enjoyable. Outdoor exercise incorporates natural light and stimulates your senses, which creates a salutogenic effect - reducing emotional and physiological stress and encouraging healthy behaviors. And we could all use less stress right about now, right?!

If you can’t get outside, no worries! Open a window for some fresh air and do your workout near a window. You’ll be amazed at how even this small adjustment can bring revived energy to your workout.

Here are some great ways to incorporate the outdoors into your workout:

• Use a park bench for step-ups and tricep dips.

• Give your knees a break by using a tree or playground ladder for incline/decline pushups.

• SPREAD OUT! One of the best parts of the outdoors is OPEN SPACE! Switch up your HIIT workout with outdoor sprints or expand your reach in skater lunges and broad jumps.

• Go on a warm up/ cool down walk up and down your driveaway.

• Grab your yoga mat and do a FASTer Way yoga workout under the sun.

• Switch up your active recovery day and get active outside! Go on a walk or ride your bike.

Thanks to our quick and effective 30-minute workouts, there’s no need to spend hours on your workout or lug heavy equipment back and forth from the living room to the backyard. You can get creative and use the outdoor space around you to crush that workout. The next time you are feeling ho-hum during your day, grab your bands and a set of dumbbells and head outside! 

Want to join our community for amazing workouts that leave you feeling strong and energized? Register today! There’s a new round starting soon for new clients and past clients can join us in our VIP membership!

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Why You Should Mix Up Your Workouts

With the rise of specialized gyms and subscription workouts that focus on one type of exercise, it can be easy to fall into the trap of doing the same thing every day—and seeing your results stall. Learn why you should mix up your workouts in order to see faster progress and better results!

It’s important to mix things up in your workouts to maximize your nutrition and prevent a plateau in your results. Try cross-training—including multiple forms of exercise—in order to work all your muscles (instead of the same muscles getting worked every day). This will build your physique in a balanced way and prevent muscle strain and overuse injuries. It will also improve flexibility, build better core strength, and keep you from getting bored with the same old routine.

Try incorporating these modes of exercise and see what cross-training can do for you!

STRENGTH TRAINING 

Strength training can quickly improve your muscle tone and help you see results fast. When you start lifting heavier intentionally, you’ll find that daily tasks become easier! Strength training also helps burn fat because your metabolic rate is directly correlated to your lean muscle mass. The more lean muscle, the more efficient your metabolic rate, and the more fat you’ll burn—even when you aren’t working out!

 Strength Training also:

• Reduces abdominal fat

• Improves cardiovascular health

• Helps control blood sugar levels

• May reduce cancer risk

• Lowers the risk of injury

• Boosts brain health

• Improves flexibility and mobility

• Strengthens bones 

• May increase lifespan

One of the favorite benefits of strength training is that it will actually help you look lean and toned—NOT big and bulky! 

HIIT 

HIIT (high-intensity interval training) refers to short bursts of intense exercise alternated with low-intensity recovery periods. Although workouts can vary widely, a common HIIT repetition consists of 20 seconds of maximum effort followed by 40 seconds of a recovery pace.HIIT has become popular in recent years for its ability to burn a large number of calories in a short amount of time. A typical HIIT workout can range from 10–30 minutes BUT it can produce health benefits similar to twice as much moderate-intensity exercise. Translation: you do NOT have to spend hours on the treadmill to see results!

HIIT can consist of many different types of exercise, including sprinting, biking, jumping rope, boxing, bodyweight exercise, and more!

High-Intensity Interval Training also:

• Burns 25–30% more calories than other forms of exercise

• Increases metabolic rate for hours after exercise

• Helps burn fat (especially with strategic nutrition!)

• Increases muscle gain

• Improves oxygen consumption 

• Can reduce heart rate and blood pressure

• Can reduce blood sugar

As effective as HIIT is, there’s a law of diminishing returns. If you do too much, you won’t see the same benefits past a certain point. This means it’s important not to do too much in any given week—be sure to incorporate strength training!

ACTIVE RECOVERY

Rest and recovery are just as important as exercise because your body needs a chance to rebuild. If you still want to stay active on your rest days, there are plenty of great options to get moving without working out.

Try any of these activities at a pace that allows you to be conversational (without being winded):

• Cycling

• Hiking

• Swimming 

• Walking

• Gardening

• Yoga

• Barre 

All types of exercise are beneficial but incorporating them in a strategic way can really accelerate your results and help you burn fat quickly. When combined with proper nutrition, you’ll truly maximize your efforts to burn more fat, improve your health, and feel amazing every single day.

If you’re on board and ready to get started but you don’t have a plan, we can help! We specialize in teaching people just like you how to incorporate healthy eating and strategic exercise into their busy lives. The FASTer Way will help you:

• Sleep better at night

• Have more energy all day

• Recognize and celebrate progress

• Feel more confident

• Fit better in your clothes

• Learn how to live a healthy, sustainable lifestyle

• Enjoy treats withOUT guilt or “falling off the wagon”

If you’re wondering what kind of supplements will help you do all this, the answer is NONE! We believe in the power of whole foods, a strategic nutrition and exercise cycle, and allowing yourself some grace. No products, gimmicks, or supplements required. Just healthy living and a commitment to YOU.

Join us today to learn all this and more. You CAN do it, and we’ll be there for you every step of the way! There’s a round starting soon, sign up now to join us!

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Resistance Bands vs. Free Weights: What’s Right for You?

If you’ve noticed, we are adapting to the change in our community by offering workout videos with resistance bands instead of free weights. Due to the Coronavirus outbreak, many of those in our community have limited options and no access to the gym. The free weights that our videos have featured so prominently are suddenly out of reach. So we’re adapting and extending our core value of generosity!

We’re offering discounts throughout FASTer Way Shop, including special pricing on different sizes of bands. The FASTer Way Shop has bands of all sizes, including packs of 3 Mini Resistance Bands with ratings up to 12 lbs.

We know so many of you are struggling and don’t have access to gym equipment. While resistance bands don’t have the oomph and scalability of free weights, there are many benefits to using them. Here’s why we made the switch during the Coronavirus pandemic.

THE BENEFITS OF RESISTANCE BANDS

Resistance bands give you tension that builds progressively the more you stretch them. So you can increase or decrease the “weight” depending where you are in the workout. They also help you gain more power and speed because you’re getting resistance through the entire movement.

Another major benefit of resistance bands is they aren’t bound by gravity. Free weights only pull in one direction – down – which means it’s on you to put your joints and muscles in the proper position to balance against it. Resistance bands give you a more free range of motion and you can get a variety of pull. You can target muscles all over your body with just a couple of positioning tweaks and do hundreds of workouts you can’t do with weights.

Free weights are the most-commonly used because they build power and strength in your muscle groups. This is partially due to the fact that at some point during your exercise move, you will relax and the dumbbell will feel weightless. Then you can reload and power through the weight.

VERSATILITY

A 10-lb. dumbbell is a 10-lb. dumbbell. It will be a 10-lb. dumbbell if you’re doing curls, lunges, butterflies, hopscotch or tic tac toe. It is what it is.

Because of progressive resistance, a band rated for 20 lbs. is a lot more versatile because it depends on how much you stretch it. If you only need about 5 lbs. for a light warm up, you can adjust your pull and ramp up from there. This makes it great for doing a variety of workouts without having to drop off and pick up new weight.

PORTABLITY

The most obvious benefit is probably also the greatest right now. Instead of finding space in your garage or lugging them around the house like you do weights, resistance bands weigh next to nothing and can be stored in a drawer. And with so many of us doing our workouts from home, it’s a major benefit for the time we are in.

You can also take them with you on walks or runs to keep your muscles toned as you go. Burning fat with our awesome virtual team is so much fun, but it’s important to get outside and get some fresh air. Not only will you get a healthy dose of vitamin D, the sunlight will give you a healthy burst of serotonin, which can turn into melanin for a more restful sleep at night.

OTHER BENEFITS OF RESISTANCE BANDS

·        Enhances your posture

·        Increases circulation

·        Increases flexibility

·        Decreases chance of injury

SOME RESISTANCE BAND WORKOUTS TO TRY

These are great exercise routines to do in between FASTer Way workouts.

Monster Walk – Tie band together and wrap around your thighs, just above the knees, and bend down about 40 degrees. Keep your trunk posture tight and sidestep with knees separated. Go about 10 steps and then return to your starting point.

Leg extensions – This requires a little balance as you are going to stand on one leg and push the other out.

Hold the band in both hands and use one foot to step in the middle, creating a jump rope look. Keep your foot down on the band. Shift your weight onto the leg holding the band. Use your other leg to stretch out to the side and back. Keep your trunk tight and feel the burn in the leg you’re standing on.

Bent over row – Step on the band with one foot, holding the ends with both hands. Place your other foot behind you and lean forward on your front foot. Your weight should be on your front foot. Keep your core tight and begin pulling on the band. Your shoulder blades should squeeze together like you’re rowing a boat. Do this 10 times and repeat as needed.

RESISTANCE BANDS CAN ONLY GO SO FAR

The stronger you get, the less you will need resistance bands for a full workout. That’s because at some point, if you progressively load your band it will break. It can only go so far. So once your muscles are toned and past the band rating, you’ll want to move on to free weights to keep building strength.

The FASTer Way to Fat Loss is all about burning fat and building muscle tone, so if you have access to dumbbells, keep them in your routine.

CAN I DO BOTH?

Of course! If you have access to both, you can start your workout with a band and move to weights as needed. Or you can do something called variable resistance where you attach a band to weights for squats, sprints, etc. Just tie a weight to the band and exercise normally. It’s the best of both worlds.

There are so many frontline workers doing late shifts and odd hours to help the communities around them and resistance bands are also a great item to take with you to stretch and get a little exercise wherever you are. If you know someone who could benefit from our resistance band workouts, pass this article along so they can learn about the awesome community we’re a part of. We want to be the light that helps everyone move forward with positivity and energy. 

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FASTer Way Resistance Band

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Benefits of Taking Your Workouts Outside

Is your quarantine workout routine getting stale? Tired of staring at the walls all day? It’s time to take it up a notch and switch it up a bit!

At the FASTer Way, our workouts are designed to beat the boredom with a unique program every day. No matter if you are getting your heart rate up with a HIIT workout, targeting muscles with strength training, or stretching out with yoga, there is a workout to fit your mood. With daily LIVE workouts and tons of great options, it is easy to keep moving with the FASTer Way. But you can level up the positive effects of exercise by changing your view!

Many of us have been cooped up at home for the past few weeks, or with restricted access to places we frequented regularly. Not to mention, if you’re used to going to the gym to get that workout in, moving your workout to your living room can be quite the adjustment. You may find yourself less motivated to get your workout done in the comfort of your living room … We totally get it! 

If you’re looking to switch it up and give your workouts a breath of fresh air (literally), take your workout outside! Exercising outside can give your mind and body a well-deserved break from the norm of staying inside the house. 

There are many benefits of taking your workout outside. Exercising outdoors provides all the physical benefits of indoor exercise (blood flow, improved cardiovascular health, improved strength, flexibility, endurance, etc.) but with the added bonus of sunlight! Vitamin D, sometimes called “the sunshine vitamin,” is produced naturally by our skin when exposed to sunlight. Adequate Vitamin D exposure is imperative to both our overall health and well-being. Imagine how motivated and energized you’ll feel on a warm spring day when you take your workout outside!

Some of the benefits of Vitamin D include:

• Improved immunity

• Helps body fight disease

• Boosts mood

• Reduces stress

• Improves sleep

• And so much more!

Working out with nature or in a fresh air environment makes the experience more enjoyable. Outdoor exercise incorporates natural light and stimulates your senses, which creates a salutogenic effect - reducing emotional and physiological stress and encouraging healthy behaviors. And we could all use less stress right about now, right?!

If you can’t get outside, no worries! Open a window for some fresh air and do your workout near a window. You’ll be amazed at how even this small adjustment can bring revived energy to your workout.

Here are some great ways to incorporate the outdoors into your workout:

• Use a park bench for step-ups and tricep dips.

• Give your knees a break by using a tree or playground ladder for incline/decline pushups.

• SPREAD OUT! One of the best parts of the outdoors is OPEN SPACE! Switch up your HIIT workout with outdoor sprints or expand your reach in skater lunges and broad jumps. 

• Go on a warm up/ cool down walk up and down your driveway.

• Grab your yoga mat and do a FASTer Way yoga workout under the sun.

• Switch up your active recovery day and get active outside! Go on a walk or ride your bike.

Thanks to our quick and effective 30-minute workouts, there’s no need to spend hours on your workout or lug heavy equipment back and forth from the living room to the backyard. You can get creative and use the outdoor space around you to crush that workout. The next time you are feeling ho-hum during your day, grab your bands, a set of dumbbells and head outside! 

Ready to nail down your daily workout routine and feel better than ever? Come join us! Registration is open for our next round of FASTer Way to Fat Loss starting June 1.

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Beginner’s Guide to Starting Yoga in Your Home

So many people are at home with stress, anxiety and worry about what lies ahead. We’ve found lots of them are seeking to do yoga at home, which is why we provide virtual yoga workouts once a week as part of our new client and VIP Membership plans. We can’t sing the praises of intermittent fasting, carb cycling and exercise enough, but rest and yoga are important elements too.

Yoga has a way of slowing the world down and connecting yourself to you. And isn’t that what it’s all about? You are worthy of a healthier lifestyle. You are worthy of achieving goals. You are worthy of forgiveness, even if it’s you who has to do the forgiving. None of us have been perfect during this crazy Coronavirus pandemic, and that’s ok. It’s about progress, not perfection. Yoga allows you to re-center yourself, build trust and become more accepting. That’s the first step in becoming stronger, more courageous and more confident.

Can it help you?

THE BENEFITS OF YOGA

Just one hour a week of disciplined yoga has shown to affect the body’s ability to re-energize and burn fat. It lowers your resting heart rate and INCREASES your intake of oxygen. Plus, it helps center the mind and reduce the stressful thoughts swirling around. Yoga has also shown to change your nervous system from “fight or flight” to “rest and digest”

It has also shown to improve eating habits! A Harvard study in 2015 (1) showed that people who practiced yoga were more mindful eaters because they were more aware of how their body was feeling. Here are a few other benefits:

• Sharpens attention and focus

• Calms nervous system

• Restores self-confidence

• Improves performance

• Lowers blood pressure

• Lowers cholesterol

• Lowers triglyceride levels

• Improves immunity

• Improves posture

• Builds muscle tone

HOW TO START YOGA AS A BEGINNER

The goal isn’t to overwhelm yourself with memorization and poses, or to burn you out physically. It’s to challenge yourself while also bringing your mind to a peaceful place. This is where you accept how you are feeling, take what is right in front of you and move more easily. Here’s how you can get started (you actually don’t need a whole lot).

1.  Find a quiet, serene place – Honestly, this might be the toughest step with many people at home with families or sharing a small apartment. Some of you might need to go outside and find a quiet place under a tree. Either way, your space should be peaceful, open and designated for yoga.

2.  Yoga mat – If you don’t have one, our soft, lightweight FASTer Way Yoga Mat is double-sized with a non-slip texture. Rather ease into it? You can always use a blanket or cushion temporarily. Be creative. Yoga is all about being comfortable and in your element.

3.  Set a time – Doing yoga in the morning is recommended because you start the day with peace and energy and sets you up for the day ahead. But each person is different, and these are weird times. Pick the time that is best for you so you can’t use it as an excuse to stop.

4.  Start slow – We want everyone to love the benefits of yoga and not give up. If you try to overdo it, you might try poses your body isn’t ready for and get discouraged. Listen to your body and what it’s telling you. Enjoy the early stages as you get to know it. Mind and body are connected and the more you find peace and serenity in yoga, the more you will enjoy it.

5.  Try the FASTer Way program – We have yoga workouts ready to go with guided videos once a week. Our 6-week course is filled with exercise and meal plans geared towards getting the most out of your routine. We have tons of resources and tips from real coaches to help you on your journey and want to help you succeed!

6.  Wear something comfortable – The best outfit to wear for yoga? Whatever you feel most comfortable in! When you do your sessions from home, you can wear whatever you like. Something loose fitting and light is best, even pajamas. We have tons of comfortable FASTer Way gear that will keep you motivated and feeling good throughout your session.

7.  Don’t focus on names – For beginners, getting down the names and poses can seem important, but it isn’t! What’s important is you go through the motions a few times, get better in tune with your body and enjoy each minute. The names and repetition will come later.

8.  Make yoga part of your fast – Another reason it’s recommended to do yoga in the morning is you can do it before you eat, which increases benefits. We love intermittent fasting because of the many health benefits it provides (to get up to speed, check out this blog). The upshot: IF gives your body the ability to focus on things other than digestion and intake. Your immune system stops analyzing food, your body switches to fat burning mode and your repair system improves organ function.

Yoga also benefits from an empty stomach because your body can focus on stretching, blood flow and repair.

THINK ABOUT YOUR MOOD BEFORE DOING YOGA

Yoga is about being present and accepting the moment. How do you feel? Allow your emotions to come out. Maybe you are feeling upbeat and energetic or slow and lethargic. Maybe you have a million thoughts racing around or maybe you are in a bit of physical pain. Accept your feelings and slow down. Breathes. Focus on your breath.

Yoga is all about YOU! Stick with it and you’ll love the results. We’ve got lots of resources and podcasts with tips to help you through these stressful times. Being part of a community is what the FASTer Way is all about. If you know someone who could use a mood boost, pass this blog along and invite them to join you in the FASTer Way to Fat Loss program!

1https://www.health.harvard.edu/staying-healthy/yoga-benefits-beyond-the-mat

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FASTer Way Yoga Mat

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FASTer Way Mini Resistance Bands

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How do our LIVE at-home workouts actually work?

Ever wondered what the FASTer Way is all about? While yes, we are a fitness and nutrition program… We are also BIG on community! We are a 100% virtual program focused on pairing effective workouts with proper, whole-food nutrition, in addition to carb cycling and intermittent fasting. Our quick and effective 30-minute workouts target specific areas of the body and implement different workout techniques to break the monotony of doing the same workout every single day. We don’t beat you to the ground with cardio and don’t keep you in the gym lifting weights for hours. We pair effective, targeted workouts with specific, whole-food nutrition to see maximum results. Our week of workouts consist of two HIIT workouts (High Intensity Interval Training), three strength workouts and two active recovery days (yoga, barre, etc.)

How do FASTer Way workouts work?

You might be wondering, what are the FASTer Way workouts? How do they work? What does a typical FASTer Way workout look like? Well, the FASTer Way community provides clients with a new LIVE workout EVERY day of the week! Our 30-minute workouts are fully guided and instructed by certified head trainers. We start with a quick warm up, crush an effective workout targeting a specific muscle group, and finish with a quick stretch and cooldown. We use different exercise equipment like dumbbells, exercise bands and workout benches BUT provide suggested alternatives if those are not available. Our trainers also provide you with helpful tips as you go through the workout, ensuring that you are safely and effectively performing the exercise to the best of your ability. Not to mention, you’ll get lots of encouragement from the FASTer Way team as we all work through the workout right there with you! 

How are FASTer Way workouts different? 

There’s no question that the fitness industry is a noisy one! There are new programs and fad diets popping up every week. The FASTer Way program is no fad diet; it is a lifestyle based on program nutrition recommendations, with a focus on whole-food nutrition and balanced macros, while practicing intermittent fasting, carb cycling, and effective workouts. This makes the FASTer Way different from any other home workout program on the market, like BeachBody. The FASTer Way VIP membership gives you COMMUNITY, like a no other brand on the market. Not Peloton, Mirror, or any fitness class you can find. All at a much more affordable price. We give clients access to so much more than just workouts; members get access to the FASTer Way digital studio, fun monthly challenges, exclusive discounts, 1:1 consultations with our head trainers and daily support and accountability. The FASTer Way is a sustainable lifestyle that doesn’t focus on deprivation but rather focuses on progress over perfection, unlike any other program on the market.

How do the workouts work for me?

The FASTer Way lifestyle works for men and women at all ages and stages of life. We have members of our community ranging from college students to grandparents! Our workouts can also be modified to meet a wide range of fitness levels. During the live workouts, our trainers demonstrate low-impact AND advanced options to meet the needs of every member in our community. With FASTer Way, you’ll never have to worry about the monotony of doing the same workout over and over again as we broadcast a brand new live workout each and every day.

You don’t need fancy equipment to get a great workout, you just need the right exercises—so we’re sharing some of our favorites in our free guide. 

Download our tips for home workouts and boosting your immunity!

IT’S TIME TO TAKE BACK OUR HEALTH! 

That’s right — a NEW LIVE 30 minute workout for our entire community every day!

If you’re unable to join us live, you can catch the replay at any time through the day, or even download the workout and save it in your favorites in the FASTer Way app. The workouts can be completed early in the morning before work, right when you get home, in the middle of the day while your kids are napping or even on your lunch break! The FASTer Way workouts WORK for all.

The FASTer Way CommUNITY

One of our favorite aspects to the FASTer Way program is the aspect of community. The digital nutrition and fitness components of our program bring our commUNITY together in a way that is unlike any other network. Our entire community follows the SAME workout each day -- That means, clients together in the 6-week rounds, small groups and VIP community, are all working together through the same workouts, encouraging each other along the way! Our brand new clients who started week one today, suffered through (I mean enjoyed 🤪) the HIIT workout alongside tens of thousands of other FASTer Way new clients and VIP members. Our clients come together in our virtual community to share their victories, ask questions, post recipes and bond over how hard the workout for the day was! You get ALL the benefits and support of a gym community right from the comfort of your own home.
Whether you’re exercising at home in the Midwest, in the gym on the East Coast, outdoors on vacation in Italy, or anywhere else in the world, you are a part of the FASTer Way movement! Men and women in all ages and stages of life are living and LOVING the FASTer Way lifestyle. Ready to join the fastest growing fitness and nutrition community? This growing community has a place for YOU! Click here to begin your journey today!

How to Make the Most of Your Leg Day

At the FASTer Way to Fat Loss, we don’t believe in deprivation. That’s why we designed our food cycle to allow our clients to enjoy their favorite treats on Leg Day, totally guilt-free. We work out a large muscle group—our legs—which results in a ramped up metabolism, turning our bodies into fat-burning machines all day long.  

Our weekly food cycle builds up to Leg Day, and trust us, we love it as much as you do! But is there anything worse than feeling like your Leg Day is a flop?! To help you avoid a “Leg Day let down,” here are a few tips to make the most of it.

Crush Your Workout

You probably know that we’re serious about our donuts, but we’re even more intentional with our workouts. Leg day isn’t the time to skip your workout or to “get through it” half-heartedly. Whenever possible, schedule your Saturday around your workout. Prioritize hitting the gym or your home exercise area before you enjoy your treat. Can’t stand the thought of spending 45 minutes of your Saturday exercising? Make it fun! Grab a friend to workout with you, or move your weights outdoors and enjoy the view.

Leg Day is the perfect day to push yourself. Whether that means increasing your weights or graduating from the low impact workouts to the gym or home exercises, give 110% of your effort. Remember, you’re not working out to “earn” your treat, but don’t let that stop you from challenging yourself.

Be Intentional with Your Macros

A common misconception about Leg Day is that it’s a cheat day. Our weekly food cycle includes low carb days and regular macro days, but note that there’s no mention of a cheat day.

Being intentional with your macros on Leg Day is the major difference. Take time to pre-plan your macros. Enter your planned treat first, and fill the rest of your macros with balanced whole foods. This will help you stay on track through Leg Day and avoid letting one treat snowball into a day of bad choices.

It’s also important to be intentional with your treat of choice. There’s nothing worse than indulging in a treat just to see something you’d rather enjoy later. Being choosy with your treats will keep you from mindlessly grazing throughout the day.

Progress Over Perfection

We get it—life happens and leg day treats can get out of hand. If your leg day ends up looking like more of a cheat day, don’t beat yourself up! Learn from your mistakes, and get right back on track the next day. That’s the beautiful thing about the FASTer Way lifestyle; you can pick up right where you left off. Remember, our motto is progress over perfection. Every day is the opportunity to make progress in our health and fitness goals.

Are you ready to jump into the FASTer Way and experience these strategies for yourself? Register today!

The Best Time of Day to Work Out

*Disclaimer: results may vary.

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

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

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

Advantages of working out in the morning

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

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

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

4. A morning workout can energize you for the day

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

Advantages of working out in the afternoon

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

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

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

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

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

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

7. Afternoon workouts take advantage of optimal muscle function

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

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

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

What exactly is my Circadian Rhythm?

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

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

What about evening workouts?

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

Which one is best for YOU?

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

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

Looking for amazing workouts?

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