FASTer Way Client Spotlight: Jennifer Flaim

*Disclaimer: results may vary.

Seeing our clients reach their health and fitness goals is truly the very best reward of the FASTer Way to Fat Loss! So, because I’ve had so many women go through this program with such incredible results, I’ve decided to highlight some of them!

Today’s featured client is Jennifer Flaim. Jennifer is in her mid 30’s, and is one busy lady. As a wife, mom of 2, and physician, Jennifer knows a thing or two about trying to balance healthy living with a truly full life.

We asked Jennifer about her experience with the FASTer Way to Fat Loss...here’s what she had to say!*

What are some other diets and weight loss strategies you’ve tried in the past?

I've counted calories, cut carbs, cut sugar, and generally tried to eat 'clean' unprocessed foods—nothing really regimented before. I've always been very athletic and active—running, mountain biking, yoga, swimming, rock climbing.

Sometimes it can be difficult to adjust to a new way of eating. What is it about this plan that made it easier to adjust to?

I'm not sure any one thing made it easy. For me, skipping breakfast on weekends was a challenge because that's a very social experience in our family. During the week it was a pretty easy adjustment. If I'm being totally honest, I cheated on a few weekends and had a regular (albeit pretty healthy) breakfast, but just like in all things, a little cheat can make you feel satisfied and keep you on track the other 99% of the time. Those small breaks are probably what made this sustainable for me.

How did this plan compare to other plans you've tried in the past?

I never really did a structured plan before this but I have tried cutting out various food types or counting calories. I hated those and always ended up feeling deprived or hungry. I found this plan pretty easy as I could eat the same things as my family, I could eat out at restaurants, I could have the occasional drink or sweet treat. And food logging became very second nature and takes all the annoying calculations away.

Overall, what was your hunger like on this plan?

So day 1 I was hungry until lunch then I felt stuffed until supper. I found the first 2-3 days of skipping breakfast were the toughest where I felt hungry. After that, I upped my fluids in the morning and felt totally fine. A bigger issue was feeling too full after I finally broke my fast but after a week or so I felt better adjusted.

Did you find this plan was easier to stick to than others you've tried?

I have never done a structured plan before but I found this very easy to stick to, 90% of the time.

We’d like to give readers some tips on how to make the program easier. What advice would you pass on to those going through the FASTer Way to Fat Loss in the future?

Hmmmm, good question.  I downloaded a timer app that made my sprints more about working out and less about looking at the clock.  I found that pre-planning meals was especially useful on the low-carb days. I found that giving myself grace to slip-up once in awhile and having the support of other participants really helped me. Honesty is the best policy here—if you bust your carbs or calories tell the group and let them support you and help you get back on track. And take the before and after pictures!!!!! My pics were so motivating!!!

Besides fat loss, what other health benefits did you notice?

My complexion got clearer, decreased PMS symptoms, more energy, and even improved mood.

Were you surprised by your results?

I was. I'm a pretty accomplished athlete and felt like I was already doing everything I needed. I was surprised at how much leaner I got but also how much my athletic performance improved. This program is great even if you don't have a lot of weight to lose.

Why is this a plan you’d recommend to family and friends?

I actually recommended this to my mother-in-law and she's just about to start her first round. I'm doing it with her. I think that the early results you see are very motivating. I think the diet portion is reasonable and pretty easy to stick with. I think the support of the other participants and the accountability are key. I loved my experience and my results and it made me enthusiastic to share that feeling with others.

What words of encouragement do you have for readers who’ll be trying this plan?

Lean on the other women in the group and be the woman who pulls up the ones who are struggling—that's why we do it together.

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Jennifer shared some super helpful info for those joining an upcoming round of the FASTer Way! We are so proud of her for completely rocking it during the FASTer Way! If you’d like to crush your goals and feel fantastic, sign up for the next round today!

The FASTer Way to Fat Loss for Runners

*Disclaimer: results may vary.

The FASTer Way to Fat Loss works for all active lifestyles, including running! So I asked former FASTer Way client and run coach Samantha Tackeff to shed some light on the subject.  She and I answered some specifics regarding this topic on a recent live video. Here are the highlights!

Can I incorporate training for a race into the FASTer Way to Fat Loss?

Yes! The workouts in the program are a perfect balance to most run training schedules. Focusing on strength and resistance training will help you build muscle that makes you faster. In addition, following the workouts in the FASTer Way, in addition to doing some long runs, will keep you from those annoying overuse injuries that are so common among those training for a race.

How can long runs be incorporated into the FASTer Way program?

You can add a long run into the FASTer Way program pretty easily each week. Those doing long runs will not do any low macro days, so as to be fueled well for their runs. However, the schedule of 5 workouts per week + 1 long run will have you in optimal shape for your next big race. The FASTer Way workout schedule will leave you some flexibility to squeeze in at least one long run per week.

Can I run with the same intensity during the FASTer Way Program?

During your long runs, your focus is on distance, not speed. However, The FASTer Way is an ideal program for those looking to increase their speed, because speed-burst training and resistance training really help you build the strength needed to get faster. So, it’s not necessary to go all out during your long run because you are doing lots of work to get faster throughout the rest of the program.

Can I still train for a race and lose weight on the FASTer Way Program?

Yes! The FASTer Way is all about teaching your body to burn fat effectively. The combination of intermittent fasting, carb cycling, strength training, HIIT, and balancing your gut flora will make your body a fat burning machine. While many gain weight training for an upcoming race, those in the FASTer Way program will still see weight loss results if they follow the program as it is designed for runners.

A few other things to keep in mind:

• It isn’t necessary to stick to your run program exactly as it’s laid out. The FASTer Way leaves plenty of room to help you reach your running goals, so be flexible with your training schedule. Those who go through the FASTer Way to Fat Loss experience fewer overuse injuries, hit their PR’s, and are getting much stronger along the way.

• You shouldn’t have to feel that, in order to train for your race, you need to drop everything else. While you may have cycles throughout the year where you focus on either run training or strength training, it is important that you do both, on some level, all year long.

• Listen to your body. Runners are notoriously bad at pushing through and not listening to what their bodies are telling them. However, when you overtrain, you’re placing unnecessary stress on your body. If you feel like you’re getting sick, haven’t slept well, or are just not feeling up to an intense workout, it’s okay to miss a day of training, or to skip a long run. Excessive stress increases cortisol levels and makes it incredibly hard to burn fat. So all of you type A, over-achieving runners out there need to relax and really learn to listen to your body!

Moving forward, the FASTer Way program will have some specific guidelines for those training for a half marathon, a full marathon, or a triathlon. These guidelines will be spelled out for all FASTer Way participants in our comprehensive guide and there will be plenty of support for those going through the program while training for a race.

If you’d like to join us for the next round of the FASTer Way, head on over here to sign up! The results absolutely speak for themselves. If you want to become a fat burner, especially while training for a race, then this is undoubtedly the program for you!

Prioritize Health

*Disclaimer: results may vary.

FASTer Way clients see incredible results in terms of fat loss and lean muscle definition, but they regularly report significant non-scale victories that are truly the point of the program.

We get it! More often than not, that’s why people initially come to the program. However, once they see a major increase in energy, a major decrease in bloating and stomach discomfort, and more stability in their moods, they are hooked and hungry to continue living a healthier lifestyle.

That’s the heart of the FASTer Way to Fat Los. We want to help you find those abs and shed those unwanted pounds, but mostly, we want to help you live the healthiest life possible. When you are full of energy, confidence, and strength you are able to take on the things you’ve been called to take on with passion, focus and intentionality.

Here are just a few of the testimonials from happy clients—and there are thousands more just like these!

“The FASTer Way to Fat Loss program has changed the way I look at food and exercise. Intermittent fasting makes sense and works. I have more energy and have become mindful of what I am eating.” -Cindi Steinheimer

“I love this program! It is the perfect combo of diet and exercise with the accountability of others going through the program. I'm only 10 days into the program, and I already feel firmer and more toned—is that possible?! Seriously, can't wait to continue the program for greater results!!” -Nancy

“I started FASTer Way to Fat Loss three months postpartum with the goal of losing my baby weight and fitting into my pre-pregnancy clothes again. I am on Day 8 of the program and my "pooch" is noticeably smaller + I am wearing my favorite pair of pre-pregnancy pants today! I feel more energized and in control of my life than ever before. The weekly plans for meals & workouts make the program very simple to follow. I highly recommend this program!” -Lauren

“I am halfway through week 2 and I am loving it! I feel great, I have energy and I feel the workouts! I didn't have a goal to lose weight during this program but to get healthy and re-tone! I have a very active lifestyle but not the "gym" kind of active! I actually don't feel that my schedule allows for the gym. Amanda’s program is nice because when you are presented with a weekly plan she gives you workouts that you can do at home or the gym! This has also created more time for my husband and I to be active together, meal prepping and planning the night before. I absolutely recommend the commitment to this new lifestyle!” -Loren

“I had been dabbling in different workouts and eating plans with little success. This is the first that I have seen results. And I've been working out less and eating more! “ -Mary

“I really needed to hone in on HOW to eat. I knew what the options were, I just had no clue how to use food as fuel and to achieve results with better nutrition. I love how specific and easy to understand this program is! Within days I noticed less bloat and my jeans fit better! “-Caitlin

“It's week two, day 12 to be exact and I'm amazed that already I'm seeing, and more importantly feeling, a difference. To be honest, when I signed up I was curious and skeptical. Now I'm straight up pumped! In the short amount of time, not only am I seeing results, we're talking definition and strength, but I'm feeling SO good! My energy is up and the sleep...oh, the sleep. I attribute this to the intermittent fasting. Game changer! Amanda, thank you for giving me the tools and support I needed to make a much needed lifestyle change. I look forward to the seeing what the measurements say come week six.” -Stephanie Anderson

There is nothing we love more than reading testimonials like these. The investment you make in your health today is what will make a difference in the quality of your life 20-30 years from now. It’s okay to want to look great in your bikini, but if you aren’t getting there in a way that optimizes your health, you are doing your body and your future a huge disservice. The FASTer Way to Fat Loss will get you both fit and healthy, because I truly believe you don’t have to give up one to have the other!

We believe in so much more than just getting lean. If you want to live your best, healthiest life, the FASTer Way has everything you need, or your money back! Sign up here!

Hypothyroidism 101

*Disclaimer: results may vary.

Many, many women come to the FASTer Way to Fat Loss with symptoms of hypothyroidism, so I called in a friend and expert to chat about all things hypothyroidism. We’re reviewing the basics so you can better understand what it is and next steps if you suspect you are dealing with it.

Cynthia Thurlow is a Nurse Practitioner, a Certified Wellness Coach, and a Certified Nutritional Therapy Consultant. She has walked through hypothyroidism herself, and is able to look at things from both a western medicine standpoint and a holistic health perspective.

What is hypothyroidism?

Hypothyroidism is basically an underactive thyroid. In your brain you have your pituitary gland, which is like the thermostat for your body. Your thyroid is like the furnace, so it either turns things up or turn things down. An underactive thyroid can affect everything from your menstrual cycles to your metabolism, and everything in between.

What are the symptoms of hypothyroidism?

Some common symptoms include: brain fog, lack of energy, dry skin, itchy skin, slow pulse, slow digestion, lack of hunger, constipation, and irregular menstrual cycles. Because many of these symptoms can go along with a number of different illnesses, they are often overlooked or misdiagnosed. Rarely do practitioners take the time to put them together and look into thyroid issues.

What are the causes of hypothyroidism?

A few common causes are: over exercising, restricting your caloric intake, adrenal fatigue, a poor diet, and stress. Usually multiple things come together making you more susceptible to hypothyroidism.

How do you know if you have hypothyroidism?

Traditional western medicine’s approach is to test your TSH, T4 and T3 levels. However, this does not give you a full picture. In order to really know about your thyroid function, you need to have several other things tested. Many women are told that their problem is not with their thyroid, when ultimately their problem IS with their thyroid!

Does diet play a role in overcoming hypothyroidism?

Yes! Eating a diet that is lacking in carbohydrates can affect your thyroid. In addition, a diet that is mostly processed foods and sugars can also wreak havoc on your thyroid function. The two things Cynthia recommends everyone cut out to improve thyroid function are gluten and soy. Other than that, there are several things that could be in play, but should be considered on an individual basis.

What are the treatment options?

Usually some form of a synthetic medication is recommended. While these medicines may help some, they are synthetic, and they do have some significant limitations. Cynthia most commonly recommends non-desiccated thyroid to her clients, as it is a naturally occurring source of T1, T2, T3 and T4.  

What should people do if they think they may have hypothyroidism or are on meds but are not seeing results?

Feel free to contact Cynthia through her FB page or website. She would be happy to make some recommendations in terms of testing and next steps!

What are some big shifts people can make to overcome or prevent hypothyroidism?

Focus on Self-Care

• Get 7-8 hours of sleep.

• Turn off electronics 90 minutes before bed.

• If you’re doing an intense workout regimen, add in some gentle yoga, pilates, or some other type of simple, restorative movement.

• Take several rest days per week.

Focus on diet

• Cut back on the processed foods.

• Make small changes to what you are eating.

• Look for things with fewer ingredients.

• Drink purified water from a stainless steel or metal bottle.

Focus on your personal care products

Use products that are non-toxic and safe!

Focus on decreasing your stress levels.

• Practice gratitude

• Practice some deep breathing

• Take a walk

• Spend time doing things you truly love

To watch the entire interview, click here!

So many health coaches are doing too much, feeling guilty, going to bed late and burning the candle at both ends. They communicate this lifestyle to their clients and people end up overtraining, under eating, and not sleeping enough— all while messing with their thyroid and adrenals. It’s time we changed the narrative in the fitness industry and started teaching women how to burn fat effectively and safely.

This is exactly why we teach whole food nutrition, carb cycling, rest, self-care and more in the FASTer Way to Fat Loss. We truly understand the importance of giving the body what it needs so it will be able to burn fat. Are you ready to try it for yourself? Click here to sign up!

Juicing to Support Intermittent Fasting

Juicing is a great way to support intermittent fasting and a great way to flood your body with incredible nutrition. Kimmye from the Weekly Juicery in Lexington, KY was so kind to chat with me about the benefits of juicing—particularly as it relates to intermittent fasting. Here are some of the highlights from our interview!

What makes cold-pressed juices so special?

When you drink juice that is cold-pressed, and use certified organic fruits and vegetables, you are getting all of the live enzymes from each fruit and veggie. One 16 oz juice is about a week’s worth of veggies! During the cold press process, the pulpy parts of the fruits and veggies are removed along with all of the fiber in those fruits and veggies.

What benefits are there to drinking cold-pressed juice?

Juicing gives your body an opportunity to heal itself. Incorporating such a massive amount of produce into your diet allows your body to get the nutrients it needs without making your digestive system work. Your digestive system has to work extra hard when you consume fiber. However, because the fiber has been removed from cold pressed juices, your body can be replenished with tons of nutrients, while remaining in digestive rest.

How does utilizing fresh, cold-press juices affect our gut health?

I’ve shared before about how important gut health is to burning fat (read about it here). When you drink cold-pressed, certified organic juices, you are repopulating your gut with healthy bacteria. These juices in their rawest state basically form a powerful elixir full of antioxidants, enzymes, and good bacteria. These good bacteria help your body store less fat and aid your metabolism in working more effectively.

How can I use cold-pressed juices while intermittent fasting?

Juices can be used to extend your fasting window. If you normally break your fast around noon, you can use a juice at that time, to aid in hunger and give you an energy boost, so that you can fast a couple of hours longer. That juice won’t start your digestive system because the fiber has been removed. Again, you’re getting all of the nutrients, while your digestive system continues to rest. This aids your body in fat burning without depriving your body of vital nutrition.

What kinds of juices should I drink?

Be sure that your juices aren’t treated with either heat or pressure. The best place to find juices like these are from a local juicery. You also want to make sure they are certified raw, organic juices. In addition, choose juices that are vegetable-centric, as opposed to mostly fruit. These take a bit longer to enjoy in terms of taste, but they are truly the best in terms of overall health benefits.

If you are new to intermittent fasting, or looking to increase your fasting window, I highly recommend you look into incorporating cold-pressed juices into your nutritional program. The incredible nutritional value found in juices will undoubtedly increase your energy levels, boost your immune system and aid in your weight loss efforts. So, whether you’re a member of the FASTer Way to Fat Loss or just looking to live your life in a healthier way, juicing will help you get there! To listen to the entire interview, head on over here!

4 Reasons You Are Not Burning Fat

When you sign up for the FASTer Way to Fat Loss, it’s important to know that while many clients see huge results in the first week or two, MOST will not notice any major changes until about 6-8 full weeks of living the FASTer Way lifestyle. It can then takes up to 12 weeks for others to really notice the changes in your body. That slow progress is completely normal and should be expected. Many of us spent years damaging our metabolism with processed foods, crash diets, over-exercising and under-eating. It only makes sense that it would take some time to repair the damage we’ve done.

While the vast majority of our clients see incredible results after their first and second rounds of the FASTer Way, there is an occasional one or two whose results are minimal. For those that stick to the program as it’s designed, but don’t see real results, there may be some underlying issues going on that need to be addressed.

4 Reasons You Aren’t Burning Fat

1. You are not getting enough sleep

Sleep is absolutely critical to burning fat. I’ve written a whole blog post on this topic so I won’t spend a lot of time here, however, it is absolutely critical that you are getting as much sleep as possible. Sleep helps your body recover, repair, and restore. You can’t get and stay lean if you are not getting enough sleep. This looks different for everyone. Some need 8-10 hours, some 6-7 hours. Figure out what works for you and then do whatever you can to get the sleep you need. This will help get your body in an optimal fat burning state!

2. You have chronic stress

When you’re stressed, your cortisol levels become elevated. When cortisol levels are high every day, your body will store fat, specifically in the midsection. When you are chronically stressed, you won’t see results like those who aren’t as stressed.

While it obviously isn’t possible to eliminate all of the stress from your life, eliminate as much stress as you can. One practice I’ve recently implemented that has decreased my stress level each day is to think through things I’m grateful for each morning. This helps me get into a more positive, relaxed mindset for the day. In addition, I’ve started to put my phone on airplane mode in the evening, and don’t check my phone first thing in the morning to avoid the stress that comes from the constant dings, emails and notifications.

3. You don’t have healthy gut flora

As strange as it may sound, an unhealthy gut flora could truly be holding you back from burning fat. Your gut flora is what tells your body how much fat to store, and has a direct effect on your metabolism (read more about gut health here). In order to stabilize your gut flora, you need a an effective probiotic. My favorite brand is Just Thrive because of its strength, effectiveness and bacterial strands. If you’re following the FASTer Way program by the book, but aren’t seeing the results you want, consider integrating a probiotic into your nutritional routine.

4. You may have hypothyroidism

This is one of the most common problems holding women back from burning fat. So many have hypothyroidism but don’t know it because they’ve been tested and nothing’s shown up. Usually that’s because they have subclinical hypothyroidism, which is mild thyroid failure. This doesn’t show up on tests because, generally, hormone levels are in the normal range but the main stimulating hormone is slightly elevated, which hinders fat burning. Visit your naturopathic doctor if you suspect thyroid issues.

If you follow my FASTer Way plan, and have none of these issues going on, you will undoubtedly burn fat and get leaner by the end of 8 weeks. If you are following the plan but aren’t seeing results, go through this checklist carefully to see if any of these items might be an issue you can address.

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If you’re ready to turn your body from a sugar burner to a fat burner, then join us for the next round of the FASTer Way to Fat Loss! Learn simple strategies that will change your health and your life! We’re starting soon, don’t wait!!

5 Tips to Beat the Winter Blues

*Disclaimer: results may vary.

Did you roll your eyes when you saw the title of this post because you know I live at the beach? Don’t worry, I would be rolling my eyes, too. BUT, l did struggle with the winter blues for years while living in the Midwest, so I can totally relate to those who struggle to fight the blahs in January and February.

While moving to Florida might be your best option for fighting the winter blues, here are a few tips that aren’t quite as drastic!

Work out every day

Endorphins are like little magic happy pills that can really improve your overall mood. Getting regular exercise is always important, but throughout the winter months it is absolutely critical!

Get in the sun

I know how hard this can be up North, but when you see a tiny glimpse of the sun peek its way through the clouds, get outside! I used to go out, even when it was cold, if just for a few minutes.

Eat clean

Eating a whole-food diet is incredibly important all year round, but is key to fighting the winter blues! If you are eating a bunch of processed junk food, you are going to feel like junk! Cleaning up your diet helps you sleep better, stabilizes your hormone levels, and gives you increased energy throughout the day. This is absolutely vital for the cold and dreary winter months.

Use Supplements

Because Vitamin D can be hard to come by naturally in the winter, you might want to consider taking a Vitamin D supplement. Most people are deficient in Vitamin D throughout the year, and this is only made worse by the lack of sun during the cooler months of the year. In addition, I also have started using a magnesium oil supplement. This helps with my sleep cycle during the winter, and can be purchased through Amazon without breaking the bank.

If moving to the beach isn’t a viable option for you during the colder months of the year, I highly recommend you step up your exercise routine, dial in your nutrition, and try some supplements to help you fight those winter blues.

If you’d love to start a new fitness and nutrition routine but you’re not sure where to start, then join us for the FASTer Way to Fat Loss! You’ll find all the exercise and nutrition guidance you want with the accountability you need to stick to your goals and stay on track with your lifestyle! The next round is starting soon, sign up now!

FASTer Way Sign Ups are OPEN!!!!

*Disclaimer: results may vary.

Does this describe you?

You are pretty amazing at juggling family, friends, work, church, community, and home.

You eat clean and workout.

You are doing everything you can to live a healthy life.

But, you aren't seeing results.

• You feel stressed out, overwhelmed, and lack energy.

• You want to lose the fat around your midsection.

• You want to sleep better.

• You want to feel less bloated.

• You want to get stronger, leaner, and more fit.

• You are ready for a change and are willing to do what it takes to finally get some results.

• You are looking for a solution that is easy to implement and will be effective for a lifetime.

The FASTer Way to Fat Loss is the perfect solution! We've put together everything you need to burn fat, increase energy, improve sleep, mood, and digestion, and feel stronger and leaner than you've ever felt before.

This program is truly the most effective program on the market. More than 100,000 clients have reached their goals, and maintained this simple lifestyle. They’ve reported so much more than just weight loss. They've reported better sleep, improved digestion, more stamina, better moods, and a leaner physique.

Here’s what a few of them had to say:

“I'm in my second round of the Faster Way to Fat Loss program and couldn't be happier with my results! In my first 6-week session, I lost a total of 25 inches, including 2.5" off my bust, 4" off my waist, 5" off my hips. On top of all that, I feel great, have tons of energy, and feel more confident in my own skin than I have in years. I highly recommend this program to anyone who truly wants to see results and is willing to put in the work to get there.” - Katie Lee

“I am in week 2 of the program and I feel amazing. It has not been as hard as I thought it would be and honestly I am sleeping better, thinking clearer and feel happier. I am excited to see what I feel and look like at week 6.” - Ashley Griffith

“As I'm in my second week of the boot camp, I keep thinking how grateful I am to my favorite blogger, Beth of Seersucker & Saddles, for introducing me to Amanda and her boot camp. Her before & after pictures had me SOLD! I've always been an active person, working out regularly for years and have always eaten pretty well. However, I always fell short of seeing good-enough results. Through the past week and a half, I've realized that I don't have to workout so hard and for so long and have learned to fuel my body correctly. A win-win combo, if you ask me. Amanda and the rest of the fellow boot campers are very supportive and doing this program with my best friend is icing on the cake. And speaking of cake...you can have treats during the program! How cool is that?!? “- Renee

“Game changer ~ I can't believe that my time in the gym has decreased, I eat more on a regular macro day and I've seen the most results both physically and mentally than I've ever had before.” - Michelle Tarleton

“I gained about 20 lbs after turning the big 5-0—and joined a gym, hired a trainer, ate clean, and worked out hard 5 days a week with limited results. After starting Amanda's program, I have already lost 6 lbs and 7 inches in the first 6 weeks!! I plan to continue her program to lose those last 10 lbs!!! My legs are toned, I sleep better, and have tons of energy! As a busy attorney, wife, mom, grandson, and active church volunteer-I need all the energy I can get! I cannot recommend this program highly enough!!” - Mel Hardy

There are thousands of other testimonials all saying the same things: this program gets results!

If you’re ready to finally burn fat, increase energy, and feel in control of your food, join us for the FASTer Way to Fat Loss. Enjoy peace of mind with a 100% money-back guarantee after a 6-week good faith effort, so you truly have nothing to lose—except fat!

Sign up today, before spots fill up!

The Thing About Kids and Healthy Eating...

*Disclaimer: results may vary.

When one third of children in the U.S. are considered obese, it's safe to say that what we are currently doing is not working. But with major corporations pushing their sugar-laden agendas, it can be hard to filter through all the information out there. Even harder is changing your children’s eating patterns once they’ve grown accustomed to the sweet treats offered to them EVERYWHERE!

• School lunches are still loaded with processed foods, and french fries are considered a vegetable.

• Sweet treats are rewards and birthday parties are filled with cupcakes, ice cream, and pizza.

• TV commercials promise never ending joy at the bottom of every sugary cereal box.

How can you combat this as a parent and steer your children in the direction of a healthier lifestyle? While I am still trying to figure this out for my own kiddos, here are a few things that have worked thus far.

Do your research

You have to educate yourself about basic nutritional needs, the current landscape of the food industry in the U.S. and what is truly needed and beneficial for your kids’ physical and emotional health.

Real food is king. The foods that God created will forever and always be full of health benefits for you and your children. While you may need to educate yourself about how much to eat of each of those foods, you truly can’t go wrong with whole foods for your kids.

Food Sensitivities are real, and should be considered on an individual basis. Dairy, gluten, and eggs are common offenders in the food sensitivity department, but there may be other things you or your children are sensitive to, so it’s important to listen to your body and teach your kiddos to do the same. When they say they have a tummy ache, are acting out of character or are exhibiting signs of inflammation (check the skin first), think through what they’ve eaten and do your own elimination testing. You may find that it’s nothing, but you may be surprised what a difference removing certain foods can make.

It is important that we teach our kids that the goal is not restriction or being “good” when it comes to food, but instead, that our goal is to feel our very best. We can eat ANYTHING that helps us feel strong, healthy and mentally clear, but we should listen to our bodies and stop eating the things that our bellies can’t tolerate.

Take Baby Steps

If you want to help your family start eating healthier at home, take things slowly. Don’t clean out every piece of processed food from the pantry, making the experience completely miserable for your kids. Don’t make perfect the enemy of good! Start small and pick from the low hanging fruit. Make some simple swaps: fruit for gummies, Greek yogurt for sugar-laden yogurt, and water for juice boxes.  Introduce your kids to fun, healthy treats. Take things slowly, and you’ll be able to change their tastes so healthy eating isn’t a chore or punishment, but a treat!

Let Your Kids Make Decisions

Once your kids are old enough and have become accustomed to eating in a healthy way, give them opportunities to choose what’s best for their bodies. If they are at a birthday party and want pizza, let them decide that. The goal is to allow our kids the freedom to choose what fuels their bodies well. Keep the lines of communication open, remind them to listen to their bodies and how they respond to certain foods, then let them decide.

*This obviously goes for kids who are old enough and educated enough to make decisions wisely. I am not advocating that you allow your two year old to choose all of his meals! But, if you have kids in late elementary school, middle, or high school, they need to be able to make decisions about what they put into their bodies.

When it comes to what kids should eat, EVERYONE has an opinion. BUT, it is so important that, as a parent, you talk to your children about the importance of eating in a healthy way, and that you model how to do that well. Perfect doesn’t exist, so judgements need to be put aside. We are all trying to do our best for our kids, so give yourself and all of the other parents out there a little bit of grace as we all try to figure out how to do this well.

If you’ve been looking for the best way to nourish YOUR body, learn that and more in the FASTer Way to Fat Loss. Whole-food nutrition, intermittent fasting, carb cycling and balanced macros are key to fueling AND nourishing your body well. Join us for the next round, we’re starting soon!

Why You Must Start Eating

*Disclaimer: results may vary.

We’ve been told for decades that we need to “eat less and move more” in order to lose weight and keep it off. But if you’re like millions of people that eat small portions and exercise regularly, you probably know this doesn’t work as well as you’d like. Sure, you might lose some weight initially, but eventually you plateau, restrict your calories further, work out harder… and still feel frustrated with your lack of fat loss, muscle tone, and overall results.

What’s the solution? You must eat the RIGHT amount of food at the RIGHT time and for the RIGHT reasons.

Carbs aren’t the enemy... but you do need to use them wisely

Diets that are completely carb-free are not the answer. Your body needs carbs for energy, proper organ function (especially the thyroid), and proper hormone production. Using carbs wisely to fuel your workouts is a necessity. Eating clean carbs—at the right time—is incredibly important for your overall energy levels. However, eating too many carbs, even if you are under your calorie limit, can keep you from building lean calorie-burning muscle, affecting your overall body composition.

Protein is your friend

In order to recover well from your workouts and build lean muscle, you need a big portion of your calories (or macros, for our FASTer Way to Fat Loss clients) to come from protein. Protein is like food for your muscles, and for most women, something they are deficient in. Upping your protein intake is something you need to focus on, but do it slowly, as it can have an effect on your digestive system.

Fat is good for you

There are naturally occurring, healthy fats that are crucial to your body’s overall function... including brain function. These fats are found in nuts, healthy oils, and meats. While fats are an important part of fueling your body well, you do need to be careful with them as they are more calorie-dense than carbs and proteins (carbs and protein contain 4 calories per gram, fat contains 9 calories per gram).

You need to eat enough

One reason carb cycling is so effective is that it naturally ensures you are eating enough each day. There are some days when you will have a higher carb/calorie allowance, and other days when you will have a lower carb/calorie allowance. Then we have days with discretionary calories where we get to enjoy all kinds of fun treats (hey, hey, hey...donuts!). Overall, you need to ensure that your body is getting enough of all three macronutrients to ensure optimal performance and burn fat effectively.

To say that food is fuel is a bit of an understatement. Without giving your body the nutrients it needs each day, you will be low on energy and will depress your metabolism. In order to increase your body’s ability to burn fat, it is absolutely critical that you fuel it properly! Carb cycling with intermittent fasting and macro counting are the foundation of the FASTer Way to Fat Loss. Read this article to learn more about carb cycling and intermittent fasting.

The FASTer Way is all about giving your body exactly what it needs, when it needs it. If you’d like to join thousands of other clients who are burning fat while getting leaner and stronger, sign up for the next round before spots fill up!

The Importance of Rest Days

*Disclaimer: results may vary.

If you want to lose fat, you are going to have to dial in your nutrition, workout effectively, get your gut health in order and make sure your body has plenty of down time to recover. Yep...you read that right! You are going to need to make sure that your body has enough time to rest and recover.

Sleep’s Role in Building Muscle

During a challenging workout, you’re tearing down the fibers in your muscles. While you’re sleeping, those muscles are able to recover and repair themselves. This is also when your muscles grow, as your Human Growth Hormone (HGH) levels are highest while sleeping. Muscle growth is critical for burning fat because the more muscle you have, the higher your metabolism. In addition, this is how you shape your body, making it look lean and toned.

Quit The Insane Workouts

Doing insanely difficult workouts every day can actually be detrimental to your fat loss efforts. In fact, it can negatively affect your hormones and metabolism, causing a weight loss plateau. Exercise raises your cortisol levels, which isn’t a bad thing if you allow time for those cortisol levels to return to normal, however, when your cortisol levels remain elevated for extended periods of time, the effects can be antagonistic to your weight loss efforts. According to Jeff Behar:

“Elevated Levels Of Cortisol Can:

• Cause you to crave carbohydrates excessively, especially in the evening

• Make you feel fatigued and exhausted

• Increase cholesterol and triglyceride production

• Decrease serotonin levels in your brain which can trigger depression

• Deplete vital vitamins and minerals the body needs for proper function such as the B Vitamins, (aka, stress vitamins), calcium, and magnesium.”

Intentional days off are crucial for teaching your body to be a pro fat burner.

How Often Should You Work Out?

Depending on your starting point, you want to work out at a high intensity level no more than 5 times per week. On your off days, you can actively recover with a walk or jog, or by doing yoga or stretching. However, it is absolutely critical that you take it easy on those days, allowing your hormone levels to even out and your muscles to recover from the work you’ve done all week.  

Sleep and days off might feel counterintuitive when it comes to fat loss, but it is truly the missing component in so many health and fitness programs. Your body needs time to repair muscles in order for them to grow. You also need rest so that your hormones can remain stable, and your body can burn fat effectively. So, ladies, take a day off, get plenty of rest, and sleep your way to a leaner, healthier you!

Learn how to workout effectively, dial in your nutrition, and plan for intentional rest and recovery! Join us for the FASTer Way to Fat Loss and finally see the results you want! 

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Sources:

http://www.bodybuilding.com/fun/behar2.htm

FASTer Way To Fat Loss Feedback from Real Ladies Like YOU!

*Disclaimer: results may vary.

We are absolutely honored to work with thousands of incredible clients each and every month! We are passionate about helping each and every person live their best, healthiest life and we absolutely love watching our clients thrive. Their testimonials remind us daily of how powerful the FASTer Way is and we are honored to share it with you.

"This is by far the most thorough and supportive program I have been apart of. I have felt lost and needing a powerful partner in my food and workout journey for years. Amanda has made this possible. Not only do we have support from a trainer daily, but are accountable for our food and get to reset our system by fasting. I learned about intermittent fasting in biochemistry but never followed it personally. I am clearer, bloating has gone away, feel more energized, have the courage to do my other self care practices and most of all I just had my first period in months without excruciating cramping. Only a week and a half in and can't wait to see what I'm saying 4 weeks from now! Thank you Amanda" - Jen Roth*

"Variety is what I had been missing in my workouts! What I LOVE most about this program is the variety in exercises and eating!! Every day has its own goals, which makes it easy to stay in track! I never feel deprived. I can't say enough wonderful things about this program. Amanda is soooo incredibly knowledgeable!! If you follow her instructions, you WILL be successful!! In less than a week, I lost 1 1/2 from my waist!" - Kyle Welliver*

"I am in the middle of my second week and so far it has been amazing. Yes, I have been sore but it actually felt good to be sore. It has been a long time since I have really exercised. A few years ago I was in the best shape of my life but then I had to have 2 hernia surgeries, then a hysterectomy. I used that as an excuse to "give up". I stopped exercising and then stopped eating clean and gained 50+ pounds. For the first time, I am not hungry all the time. I think the nutrition part of the program has been the game changer for me. I already feel so much better. The first week I struggled with the work outs but now in my second week, I am able to complete the workouts each day! I can't wait to see my results at the end of the 6 weeks! Thank you Amanda!" - Teresa Johnson*

"The first week has been an eye-opener to say the least! This is a tough program, that requires dedication and consistency, but you can feel results almost immediately. What I've noticed most in one week is my energy level has soared! I have tried so many different diets, supplements, exercise routines, etc... that promise better energy levels, but this is truly the first time I can say I feel energized! I am sleeping better and have a ton of energy throughout the day, without the late afternoon sleepiness anymore! The workouts are awesome, too! Very do-able and effective. Anxious to see the results at the end of all this!"*

"I was lost, it had been probably a year since I had really worked out and ate healthy. I felt like I didn't know what exercises to do in the gym and would find myself going to the gym and leaving without having done much. I was using MyFitnessPal to track calories, but wasn't seeing any change. With the FASTer Way to Fat Loss program I was able to gain the direction and knowledge that I needed to kickstart my back to fitness journey. I loving having a group of hard working ladies pushing me and keeping me accountable. I love how much better I feel eating clean and eating the right things—AND still being able to have a beloved donut. I am truly obsessed with the program!" - Maggie Talbert*

"Overall, I love this program! I can feel and visibly see results—and I look forward to the end when I can weigh myself again! I feel fantastic and I have more confidence and knowledge in what I'm putting in my mouth, which allows me to feel more in control of my success, my future, and my goals! I am sleeping better, actually craving water, and enjoying the exercises. I am SO thankful I finally had the courage to give this a try. Thank you Amanda & team!!" - Leigh Porter*

"Ladies, I've tried every diet and workout under the sun. My body reached its plateau and it was in need of a "reboot". I'm only a week and a half into the program and I can tell I've lost inches! My clothes are fitting better, I'm sleeping better at night, and my skin is looking healthier! I'm enjoying the workouts at home and at the gym so much! The exercise library is so helpful, I actually know what I'm doing at the gym. I cannot wait to see the results after the full six weeks and I'm looking forward to repeating this program!" - Celina Ball*

"This is my second time around with Amanda. I like the simplicity and effectiveness of her plans. When I am involved with one of her programs, I always feel at my best." - Jill Rybarczyk*

"I am really loving the program! It is not hard at all. The shorter eating window makes it easier to stick to it. I don't have to wake up in the morning and stress out about what I have to eat for breakfast. Waiting until noon gives you more time and it's easy—having a salad with grilled chicken and other stuff and then you are full all afternoon. And the MyFitnessPal app keeps it all organized. After the first week my jeans feel looser!!" - Jennifer Ferriso*

"What a great program!! Amanda gives me daily feedback on my nutrition and keeps me pumped for the workouts! The workouts change daily and work every muscle in my body! It's only been a week and I feel stronger and more confident already!"  - Amanda Fernandes*

"This program has completely changed my mindset on food and working out. I was shocked my first week to see how I was undereating as well as not having the right percentages of macros. I was nervous about fasting and skipping my morning breakfast, but it was so much easier than I thought it would be. I love the accountability of having to upload the macro chart to Facebook every night—and the support from the group is great. Only a week and a half in and my body feels completely different!" - Emily Dobbins*

"I love the FASTer way to fast loss program and can't wait to share the results with my friends! My energy level has increased, my constant feeling of bloat is gone, and I sleep so sound at night leaving me refreshed in the morning! This program entered my life at the perfect time, I am an active mom of 3 who needed a little bit of help leaning out and getting back on track with healthy eating. My bad choices in food were putting me on the path to some health issues and I'm so excited to continue watching my health increase as I heal my body with intermittent fasting and making smart choices when I eat to fuel my body! Amanda is a great motivator and coach and wants each of us to succeed! The women who enter this program also keep you accountable while cheering you on to succeed!" -Sarah Massey*

"Amanda's program is really perfect for me as a busy working woman, wife and mom of two. The home workouts fit into my life and if I manage to make it to the gym, I have access to the gym workout. In less than two weeks, I've managed to take control of my nutrition. My sugar cravings have decreased significantly, and I know I can look forward to those discretionary calories on leg day." - Sarah*

"10 days in and I am seeing results. My stomach is flatter. I am wearing my clothes a lot more comfortably. Oddly enough, my skin looks better. Who knew?? I never would have expected this kind of result for an online program. I can't wait to see the end product!!" -Jodie Carter*

"When I signed up for Faster Way, I wondered if I was doomed to becoming a victim of slower metabolism and an aging body. I had gained weight after not eating right or exercising for over a year and a half. I was lacking in motivation and wondering if I could ever feel really strong again. After only 2 weeks in this program, I feel like I'm getting back to myself. I feel strong and in control of any cravings. My jeans that were too tight to wear two weeks ago are now my regulars again! I don't feel deprived or tempted because I have the knowledge of what that would do to progress...plus I feel like I'm eating all the time! I also love Amanda's approach to helping us understand WHY this works, what to eat, how to exercise, and when to treat yourself. She helps me understand how to make this a lifestyle change, which I need! I am looking forward to several rounds of the Faster Way to help me reach my goals and continue a healthy lifestyle. This has helped me to believe anything is possible once you decide to take care of yourself first!" - Beth*

It is truly an honor to work with such amazing clients. It would be our privilege to work with YOU, too! If you are ready to transform your life and feel incredible every day, and join us for the next round of the FASTer Way to Fat Loss! We can’t wait to see you in the community!

We Did It!!!

*Disclaimer: results may vary.

Over the last year, the ladies in my FASTer Way to Fat Loss program have seen such incredible results that reach far beyond a scale, that I have grown more and more committed to getting this program out there to as many women as possible.

So this month, I set a goal to run 500 women through the program. This goal felt really big at the time, and while I had an intentional plan and strategy, and a ton of confidence, there was still a tiny piece of me that wondered if we could really pull off something that big.

Well, I am pleased to say that last week we enrolled our 500th client for the month, and I couldn’t be more thrilled!

Obviously, as a business woman, it is important for me to run a profitable business and this  helped me hit a huge revenue goal. But ultimately, this goal had little to do with money and  more to do with helping as many women as possible feel their absolute best so they can be catalysts for change in their homes, churches and communities. That is truly at the heart of my mission and the foundation for everything I do through my fitness business. Ending the trend of obesity is something I am passionate about, and equipping women to live healthier lives is a key component to seeing that become a reality.

Honestly, this goal feels like a huge milestone for me but it leaves me wondering what else is possible. I truly believe that with the right strategies and support, anyone can get healthier, leaner, and stronger. The FASTer Way to Fat Loss is committed to helping women everywhere do that. I’ve got big plans moving forward, and will continue to evaluate and improve upon FASTer Way so my clients continue to see progress and the program’s reach continues to grow.

One of my greatest joys working in the wellness industry is when my clients see success because of my program. That’s when I know I have truly enhanced their quality of life in a big way. I am thankful to be able to serve so many amazing women in their pursuit of a healthier, more whole life. It is not something I take lightly and I will continue to dig into research to ensure that I remain at the top of my game, so my clients always get the very best cutting-edge strategies available.

The sky’s the limit this year for my FASTer Way program and for my clients! If you are interested in joining us for an upcoming 8-week round of the program, I promise you will not be disappointed. Head on over here to read more and sign up!

Jesus Fasted

*Disclaimer: results may vary.

I’ve been singing the praises of an intermittent fasting lifestyle for years now, long before it started trending in the fitness world. It has truly changed my health in such a significant way, and because of that I am committed to helping as many women as possible incorporate this strategy into their own lifestyles. I have never felt stronger, healthier, more athletic, or more energetic than I have since I started IF.

In the past, I’ve shared the countless benefits of fasting in terms of physical and emotional health, but today I wanted to touch on the benefits of fasting for spiritual health as well.

While I know some of you are not coming from a Christian background, I am writing from a truly authentic place and have to be true to my own beliefs. However, when you look across the history of most world religions, there is an element of fasting in each of them.

Why believers should fast:

For 40 days and 40 nights Jesus fasted in the wilderness. During that time, He was tempted to make bread from the stones, something He could have easily done. Yet, His response to this temptation was:

“Man shall not live by bread alone, but by every word that comes from the mouth of God.” —Matthew 4:4

Jesus made a practice of fasting for several reasons, and as believers we are to follow his example and incorporate this spiritual discipline into our lifestyle.

Here are a few reasons believers should fast on a regular basis:

Fasting requires you to build dependence on God.

We live in a world that is constantly promising us fulfillment in things other than God. The practice of fasting requires you to rely on God’s strength when you are hungry. It requires you to rely on God to give you the energy and fuel you need to keep going. Fasting allows for more room in your day to spend time with God through His word and in prayer. While this is NOT a requirement of the FASTer Way to Fat Loss program, it is a benefit for those who are coming from a Christian faith. The daily time available because of fasting allows you to pour more into your relationship with God.

Fasting requires you to build self-control, which is a fruit of the spirit.

Fasting requires a significant amount of self control, especially when you are just starting out. The daily practice of fasting allows you to build those self-control muscles while relying on God to meet your physical need. Fasting has LONG been considered a spiritual discipline with both early and modern day believers incorporating regular days of prayer and fasting into their busy lives.

Fasting’s incredible health benefits help you care for your body.

As believers, we are to care for our bodies in a way that honors God. These bodies are truly temples and it is very much within our realm of responsibility to nourish, strengthen and care for these bodies in an excellent way. Fasting allows our bodies to rest, restore, and recover from the daily stressors of life. Fasting’s health benefits allow believers to rightly care for their bodies.

Whether you are a Christian or not, fasting will give you more time in your day while helping you to strengthen self-control. Ultimately, those are fantastic reasons to consider implementing IF into your life. As a believer, there is such a depth to being able to truly rely on God throughout your fasting periods. If you have not tapped into this particular spiritual discipline and used it to enhance your prayer life, you are truly missing out on an opportunity to grow closer in your relationship with God.

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FASTer Way to Fat Loss is not a faith-based program, but easily fits into any type of lifestyle. If you are interested in joining our next round, be sure to click here to sign up! Rounds fill up quickly, so if you’ve been considering this cutting-edge healthy lifestyle, don’t wait!