Goal Setting is for Losers

Goal setting gets a place of honor when we talk about our New Year’s resolutions, but did you know that goals aren’t always everything they’re cracked up to be? You might even say that goal setting is for losers!

It seems like a bold statement, and you’d be right. Goals have been part of countless trainings for every possible aspect of life. From business to finances to health and fitness, goals have been an integral part of life for so many people.

But it’s true that goals, SMART or otherwise, are NOT the best way to achieve your dreams. There’s a better way that will get real results! 

Because goal setting is for losers.

It’s not that dreams and hard work aren’t important—they are actually critical to getting where you want to be—but there’s a much better process for the journey.

First, we have to identify the main problem with goal setting, and that’s the lack of proper mindset. Sure, we all want to get healthy or rich or succeed in business, but why? How will achieving this goal help fulfill your purpose in life? 

When we haven’t set the right foundation for our goals, it’s hard to accomplish them.

FASTer Way to Fat Loss founder and CEO Amanda Tress shared an alternative to setting goals that has worked for her and will work for you—if you stick to the process! You can watch the replay here.

This works for career, health and wellness, fitness, family, finances, relationships, and anything else that you can dream of improving!

4 Steps to Getting Stuff DONE:

Step 1: Cast a vision.

What do you want to accomplish in the next year or the next decade? Cast a vision for how it will look and where you’ll be.

Step 2: Determine Your Purpose/Pinpoint your why. 

Without a why you won’t see it through. When challenges come, you need to have a bigger reason to keep going—something that truly matters to you on a deep level. Ask yourself WHY you want to accomplish your certain something seven times. This will help you get to the real heart of why you’re doing it. You must learn why there’s so much as stake if you do or do not accomplish this goal.

Step 3: Reverse engineer the HOW. 

When you know where you want to be, it’s imperative to work backward to set those milestones for yourself. It gives a clear picture of exactly when you need to be at certain points along your journey in order to hit your timeline.

Step 4: DON’T wait. 

Start now! You don’t have to wait for a new year, a new month, or even for Monday to come. You can start right now. There’s nothing holding you back! You can start the process right now and achieve your goals. 

The Biggest “Take Away”

Sometimes you have to dig deep and see what needs to be eliminated from your life. Is there a person, toxic situation, or vice that needs some distance from you?

A big one that doesn’t always get enough attention: Whom do I need to forgive? If it’s helpful, make a list! Either have that tough conversation OR just bless and release. You can’t make everything right with everyone (no matter where the fault lies) and the best thing to do in that case is just let it go and forgive.

No matter what time of year it is, do what you need to do to end this season with excellence and integrity and look to the future with excitement! You can get there by casting a vision, finding your why, reverse engineering the how, and starting now.

You’ve got this!

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Whole Food and Plant-Based Living

Some of the most popular diets consist of eliminating an entire macronutrient, but we believe there’s a better way than extreme deprivation, and it starts with whole foods.

We invited Kareen Turner, RD to join us on the FASTer Way Podcast to talk about whole foods and living a plant-based lifestyle. 

What are macronutrients?

There are 3 macronutrients (or macros for short) that make up our food. They are carbohydrates, fat, and protein. Each one serves a different role in the body and each one is important for good health! (You can learn more about macros here).

Why do we need protein?

Protein fuels our systems and our muscles! It helps build hair, collagen, nails, and even our internal systems. Most people think of meat when they think of protein, but vegans can get plenty of protein every day, too!

Good plant-based sources of protein include:

• Lentils

• Tofu

• Edamame

• Chickpeas

• Quinoa 

• Legumes

• Nuts 

Why are carbs important?

Carbs are the body’s preferred source of energy—we are built to run on carbs! But our bodies are adaptable (we want to survive!) so if you eat a high-protein or high-fat diet, your body will figure out how to use them for energy—but it’s not optimal. 

We need carbs for energy, but we need to eat the right kind. Carbs generally get a bad rap because we often think of junk food when we think of carbs (donuts, chips, fries, etc.). Instead, think of high-carb whole foods to meet your macronutrient goals. Some great choices include:

• Quinoa

• Oats

• Buckwheat

• Bananas

• Sweet potatoes

• Oranges

• Blueberries

• Beans

• Millet 

• Couscous 

The list could go on and on because carbs are plentiful in plant foods!

So what about low carb diets?

Low carb diets like keto are really popular because they do tend to get results—at least at first. One of the most significant problems, though, is that people on a ketogenic diet are under-consuming fruits and veggies, which means they’re low in micronutrients. 

“Any diet that has you restricting fruits and vegetables is one to avoid.”

-Kareen Turner, RD

Sure, you *could* take a supplement to try to make up for the missing nutrition in your diet, but it’s just not the same as getting your micronutrients from wholesome foods. 

We’ve said it before, a keto diet can benefit certain people at certain times, but it simply isn’t a great long-term strategy. There are certain medical reasons to look into keto for a while (like type 2 diabetes), and the good news is, the FASTer Way is a great tool to transition back to carbs.

The skinny on FAT

Before we go any further, let’s bust a favorite myth in the fitness industry. Friends, eating fat does NOT make you fat! In fact, if you look at the trend of rising obesity rates, everything shot through the roof when we went low fat in the 1980s. Our bodies NEED fat because fat is essential for cell growth, proper absorption of some nutrients, producing hormones, keeping us satiated, and more.

It’s time to stop being afraid of fat—so let’s learn which fats are best for us to consume! At the FASTer Way to Fat Loss, we encourage healthy fats with food choices like:

• Avocado

• Coconut oil

• Nut butter

• Olives 

The most successful “diet” isn’t low carb, low fat, or any other kind of extreme. It’s balanced macros with a focus on nutrient-dense whole foods. When you join a program like the FASTer Way to Fat Loss, we’ll teach you how to set your macros (because there is no one-size-fits-all answer) and we’ll make sure you build a solid foundation for a truly healthy lifestyle.

A note about macros

Macronutrient goals will need to be adjusted at some point. It’s really not a question of if, it’s a question of when and how. As you fuel your body properly, your metabolism will need MORE energy (not less!) in order to continue seeing progress

Think of it this way. We’re starting a fire in the first 6 weeks of the FASTer Way. If you want that fire to get bigger, you have to add more wood, not take it away. Our bodies are the same, we need more fuel to keep seeing results!

Thanks to Kareen for joining us and sharing so much incredible wisdom! We’re excited to hear more from her in upcoming episodes and can’t wait to see what great topics we’ll hear about next! You can connect with Kareen on Instagram @KareenVTurner

Learn more about carb cycling:

• Carb Cycling for Women

• Carb Cycling Made Simple

• Intermittent Fasting and Carb Cycling: the dynamic duo

How Does Intermittent Fasting Really Work?

As Intermittent Fasting gains in popularity, more people want to know: How does Intermittent Fasting really work? 

Amanda Tress, founder and CEO of the FASTer Way to Fat Loss, recently appeared on Great Day Live to talk all things Intermittent Fasting and why it’s helping so many people. Watch the segment [3:54 minutes] and tell us what you think about IF!

Don’t have time to watch? Here’s a quick recap!

Intermittent Fasting allows the body to stay at digestive rest, which means it can focus on important things like healing and repair. This results in more energy, strengthened immunity, and fat burning!

What does Intermittent Fasting look like?

Most people do the 16/8 Intermittent Fasting protocol, which means we fast for 16 hours every day and consume our food in an eight-hour window. Most people choose to skip breakfast and start eating around 11 am or noon, then stop eating around 7 or 8 pm.

Which workouts are best?

We have a big focus on strength training workouts, especially the lower body because it’s the biggest muscle group (which will give you the biggest bang for your buck!). Strength training and HIIT (high intensity interval training—also called muscle-building cardio) actually help increase metabolism!

You don’t have to suffer through hours on the treadmill—prioritize effective exercise instead!

You’re busy and we get that—at the FASter Way, we believe in effective workouts that don’t take hours out of your day! We’ll get you in and out in 30 minutes and still you’ll see amazing results! 

Check out the new FASTer Way Podcast! We’ll take you on a deep-dive into the health and wellness topics you care about most, from adrenal fatigue to hormones to nutrition!

Download the new FASTer Way app for Apple devices or Android devices, available to current clients!

Surviving Intermittent Fasting

Intermittent Fasting is the talk of the fitness industry and you really want to try it out… but you’re not sure where to start? Use these Top 5 Tips for surviving (and thriving through!) IF as you begin this new aspect of your health journey!

As you know, the FASTer Way to Fat Loss is based on several cutting-edge nutritional strategies: Intermittent Fasting, carb cycling, and macro counting. However, the key distinguishing factor is our emphasis on fasting.

While fasting may sound a bit intimidating, most of our clients find that it’s actually much simpler than they thought it would be. In fact, it usually ends up being one of their favorite things about the program!

If you aren’t familiar with this trending term, here’s a deeper dive into why we use it as a highly effective strategy to burn fat throughout the program. Intermittent Fasting isn’t a diet or quick fix, it’s a lifestyle that incorporates periods of eating with periods of withholding food. There are several ways to practice Intermittent Fasting, but in the FASTer Way to Fat Loss, we suggest the 16/8 protocol. This means each day you will fast for 16 hours and consume all your food for the day in an 8-hour window. We do not cut calories, we simply eat them in a shorter window during the day.

Why Try Intermittent Fasting?

Intermittent Fasting is a powerful nutrition strategy on its own, but when combined with balanced whole-food nutrition, carb cycling (another natural, highly effective fat-burning strategy), plus strategic workouts that maximize the fat loss cycle, you’ll experience results you never dreamed you’d achieve. You’ll reduce inflammation, maximize your metabolism, and naturally detoxify your body, just to name a few. 

You may be thinking I’ve tried all the diets and quick fixes, I’m sure this won’t work either. Friend, no matter how many other programs have failed you, you can still experience incredible fat loss, improved health, increased energy and so much more—when you start giving your body what it needs. The FASTer Way to Fat Loss has helped more than 115,000 women and men regain the health and confidence they thought they’d lost. 

But how do you survive Intermittent Fasting when you’re brand new? Here are a few tips!

Start Slowly

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

Stay Hydrated

It’s really important to stay hydrated during your fast. In addition to water, it is totally acceptable to drink black coffee, herbal teas, and BCAAs (branched-chain amino acids—choose a clean brand!). Use these to get through your fast with ease and to keep your mind from wandering to the various snacks in your pantry! Did you know the same signal that tells us we are hungry is the same signal that tells us we’re thirsty?  True story! Understanding this will help when you feel those initial hunger pangs. Many of our clients reduce or eliminate their hunger signal just by adding in a few extra ounces of H₂O when they feel the urge to eat throughout their fasting period.

Stay Busy

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

Find Accountability

As day-to-day life leaves you feeling in a rut, overly busy, or just full of excuses (yes, we know the feeling!), it’s easy to fall back into old habits. A strong support system can make all the difference. Try it with a friend, family member, or even your spouse. You can share your struggles, thoughts, or even just motivate each other. But guess what? Through the FASTer Way, you’ll also be greeted with a community of thousands of others that took that initial step to lasting health, just like you. We will celebrate your wins and, on the hard days, we’ll encourage you and remind you why you started. But that’s just it. YOU HAVE TO START! So grab a colleague, your bestie, or a neighbor and go!

Put It All Together

Intermittent Fasting is a highly effective strategy, but when you combine it with whole foods, balanced macros, effective workouts, and carb cycling, you will become a fat-burning machine! Learning these other key strategies—which make the FASTer Way the most effective program in the marketplace today—is critical when it comes to taking back control of your health and weight through a sustainable lifestyle.

“Left, the day I started FASTer Way. I was 7 months postpartum and continually gaining weight, despite doing everything (paleo, a few boutique workouts here and there) that had worked in the past. Embarrassed and wearing baggy shirts to hide it. Desperate for someone to drag me out of the weight loss noise and confusion and give me a healthy, sustainable solution. On the right, about 8 weeks later. Holding much less fat, mood balanced, more energy, eating more than ever, doing a few 30 min workouts per week… HAPPY. Amanda Tress cracked the code, friends, trust me, I cannot stress this enough.” –Shea, FASTer Way Community Member*

*Results may vary from person to person.

Because the benefits of Intermittent fasting are so phenomenal, our clients now understand how to burn fat effectively and feel their absolute best. The overall improvement in health, energy, and productivity makes this strategy a lot simpler to implement you might expect. In fact, most people are not usually hungry at all during the fasting window AND find that the longer they practice IF, the more accustomed to their bodies become! 

FASTer Way clients know the power of Intermittent Fasting. Try it out for yourself! Check out the next round of the FASTer Way to Fat Loss and learn how to lose that stubborn weight, find more energy, and feel like YOU again!

STEAK FAJITA BOWL

4 SERVINGS | 20 MINUTES

MACROS

carbs - 20g | fiber - 8g | fat - 27g | protein - 20g

INGREDIENTS

4 tablespoons olive oil

1½ pounds steak (flank, sirloin, or skirt), sliced

2 teaspoons chili powder

1 teaspoon paprika

1 teaspoon onion powder

½ teaspoon cayenne pepper

½ teaspoon cumin 

salt and pepper, to taste

½ cup sliced red pepper

½ cup sliced green pepper

½ cup sliced onion

2 tablespoons lime juice 

4 cups cauliflower rice

8 tablespoons guacamole

INSTRUCTIONS

HEAT two tablespoons olive oil in large skillet over medium-high heat.

ADD steak, seasonings, peppers, and onions. Cook until steak is done throughout and veggies are tender.

ADD one tablespoon of lime juice and toss. Remove from heat.

HEAT remaining olive oil in large saucepan over medium heat.

ADD cauliflower rice and season with salt and pepper. Cook until warm.

ADD remaining lime juice to the cauliflower rice. Stir to combine and remove from heat.

DIVIDE cauliflower rice among four bowls.

ADD steak and peppers evenly.

TOP with two tablespoons of guacamole per bowl.

ENJOY!

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CHOPPED STEAK SALAD

1 SERVING | 10 MINUTES

MACROS

(salad dressing not included)

carbs - 24g | fiber - 8g | fat - 47g | protein - 52g 

INGREDIENTS

1 (4-ounce) steak 

2 cups chopped romaine lettuce

2 slices bacon, cooked & crumbled

¼ cup diced cucumber

¼ cup diced tomato

½ avocado, diced

1 hard boiled egg, diced

Lime Dressing, to taste

INSTRUCTIONS

COOK steak to desired doneness.

SLICE cooked steak into bite-sized cubes.

LAYER lettuce, bacon, steak, cucumber, tomato, avocado, and egg in large bowl.

DRIZZLE with lime dressing.

ENJOY!

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What is Intermittent Fasting?

Intermittent Fasting is a popular weight loss (as well as fat loss) strategy that’s trending in both the fitness and health industries because of all the incredible things it can do for the body. Learn how to utilize this simple, free strategy to improve your health and accelerate your fitness goals!

What is Intermittent Fasting?

Intermittent Fasting is simply an eating schedule, NOT a diet. Any type of food can be eaten while you’re Intermittent Fasting, but whole, unprocessed foods are always the best option for a healthy lifestyle (and the best results). 

There are various ways to practice IF, but at the FASTer Way to Fat Loss, we promote the 16/8 protocol. This simply means you’ll fast for 16 hours and then consume all of your food (or calories or macros) within an 8-hour window. This gives your body the time it needs to do several things that you can’t see or feel including:

• Lower insulin levels

• Reduce liver fat

• Lower cholesterol

• Improve blood pressure

• Reduce inflammation

• Engage in autophagy (removing damaged cells in the body)

• Use fat for fuel

How to get started with Intermittent Fasting

Intermittent Fasting is safe for everyone, but we recommend it for adults age 18 and older. However, it’s always a good idea to refer to your doctor before starting a new health regimen—especially if you have any health concerns that are affected by diet (such as diabetes). If your doctor is not current on his or her Intermittent Fasting research, make sure to do your own! You may even consider seeing a functional medicine doctor, as they are usually up-to-date on strategies like IF.

When you’re ready to start Intermittent Fasting, simply decide on your start date. Stop eating after dinner (usually around 6 pm–8 pm), and then break your fast 16 hours later (around 10 am–12 pm). That’s it! 

If this seems like too much all at once, you can ease into with a shorter fasting window (12 hours is a good starting point), or try fasting once or twice a week. Gradually increase your fasting window or the number of days you fast each week, and soon you’ll be practicing daily!

How Many Hours Should I Fast Every Day?

In the FASTer Way to Fat Loss, we typically practice the 16/8 protocol. This is a great fit for most people, however, it’s important to listen to your body! This is especially true if you have an underlying issue such as adrenal fatigue, hypothyroidism, suboptimal thyroid function, etc. In this case, start with a 12/12 split and gradually increase (again, while listening to your body).

Everyone should be doing a minimum of a 12/12 daily intermittent fast. This isn’t an extreme timeframe, it’s actually a very average eating window for many people who aren’t purposely practicing IF. A typical 12/12 window would be finishing dinner at 7 pm (which begins the fast) and having breakfast at 7 am (which ends the fast). With this protocol, you can still eat three meals at typical intervals!

Can I eat or drink anything during my fast?

Eating will break your fast, so that should be avoided during your fasting window, but we encourage you to drink LOTS of water! This will help flush out those toxins that your body is naturally detoxing. You may also drink black coffee or tea—usually without breaking your fast. Read this article for more information about whether or not black coffee will break your fast.

What if I get hungry in the mornings?

If your body is accustomed to eating breakfast, it could take a short adjustment period to break the habit. You may feel hungry, but if you do, don’t be afraid to scale back on your fasting window by an hour or two while you get used to your new schedule.

Pro Tip: sometimes thirst actually feels like hunger! If you feel hungry during your fast, try drinking a glass of water. Wait for 5–10 minutes and see how you feel. You may be surprised at how quickly your hunger goes away and you can go all the way to the end of your fasting window with no problem!

If you still feel hungry after that, assess what you ate the day before. Did you hit your goals or come up short? If you under-ate, your body may be telling you it’s time to eat. Don’t be afraid to listen to your body! If you need to break your fast early, that’s okay. It’s most important to give your body what it needs. But just remember, if you’re fueling correctly on a daily basis, you should be able to fast without too much trouble.

Are there any risks associated with IF?

When done correctly, IF is safe. However, we see a lot of bad advice out there, and when done incorrectly—like anything else—IF can cause problems. 

One of the biggest issues we see with IF gone wrong is UNDEREATING. Your body NEEDS proper fuel, and when you don’t get it, it can depress your metabolism, push you into a plateau, and negatively impact your overall health. On top of all that, it can even cause weight gain if you don’t eat enough. Please make sure you’re eating properly to meet your body’s needs!

The easiest way to avoid risk is to work with a coach that specializes in Intermittent Fasting. A coach can answer your questions, provide sound advice and helpful tips, and hold you accountable so you can reach your goals and feel your best!

Maximize Your Intermittent Fast!

On its own, Intermittent Fasting is a powerful tool that can accelerate your goals and help you achieve real health and wellness. But can you make it work harder for you?

YES!

When you combine other safe and effective strategies with Intermittent Fasting, you’ll see even better results. In the FASTer Way to Fat Loss, we combine IF with carb cycling, whole-food nutrition, balanced macros, and effective workouts. We simplify everything for you, even providing weekly meal plans so you can get healthy, delicious meals on the table with less effort. We know you’re busy and you just don’t have time to do it all. That’s where we come in! We’ll bridge the gap between wanting to live a healthy lifestyle and truly living your best life.

For more information about the FASTer Way strategies:

• Thriving through pregnancy with the FASTer Way

• Carb Cycling for Women

• Can Vegans do the FASTer Way to Fat Loss?

• Intermittent Fasting & Carb Cycling: the effective duo

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BUNLESS AVOCADO BACON BURGER WITH VEGETABLES

4 SERVINGS | 15 MINUTES

MACROS

carbs - 5g | fiber - 3g | fat - 41g | protein - 52g

INGREDIENTS

1½ pounds ground beef or chuck

1 avocado

4 tablespoons mayonnaise

4 leaves green leaf lettuce

1 tomato, sliced

8 slices bacon, cooked

salt and pepper, to taste

Veggies for side: (optional, not included in macros)

sweet potato

asparagus

INSTRUCTIONS

PREHEAT grill. Portion beef or chuck into four patties. Season burgers with salt and pepper, grill to an internal temperature of 160°F or desired doneness.

PEEL and slice avocado. Build burger by layering top of burger with mayo, lettuce, tomato, burger, avocado, and bacon. 

TOP with large lettuce leaf in place of bun, if desired, and serve.

ENJOY!

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TOFU LETTUCE WRAPS

4 SERVINGS | 15 MINUTES

MACROS

carbs - 19g | fiber - 2g | fat - 8g | protein - 12g

INGREDIENTS

3 tablespoons hoisin sauce

3 tablespoons gluten-free soy sauce

2 tablespoons rice vinegar

1 teaspoon sesame oil

2 teaspoons olive oil

1 (12–14-ounce) package extra-firm tofu (do not use silken)

8 ounces baby bella (crimini) mushrooms, finely chopped

1 (8-ounce) can water chestnuts, drained and finely chopped

2 cloves garlic, minced

2 teaspoons freshly grated ginger

¼ teaspoons red pepper flakes, optional

4 green onions, thinly sliced, divided

8 large inner leaves romaine lettuce (from a romaine heart) or butter lettuce leaves

INSTRUCTIONS

STIR together the hoisin, soy sauce, rice vinegar, and sesame oil in a small bowl. Set aside.

PRESS the tofu between paper towels to squeeze out as much liquid as possible. Refresh the paper towels and press again. 

HEAT oil in a large nonstick skillet over medium-high heat. Once oil is hot, crumble in the tofu, breaking it into very small pieces as it cooks. Continue cooking for 5 minutes, then add the diced mushrooms. Continue cooking until any remaining tofu liquid cooks off and the tofu starts to turn golden, about 3 minutes more. Stir in the water chestnuts, garlic, ginger, red pepper flakes, and half of the green onions and cook until fragrant, about 30 seconds more.

POUR the sauce over the top of the tofu mixture and stir to coat. Cook just until the sauce is warmed through, 30–60 seconds.

SPOON the tofu mixture into individual lettuce leaves. Top with remaining green onions, grated carrots, and additional red pepper flakes as desired. 

ENJOY!

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CHICKEN ENCHILADA BOWL

4 SERVINGS | 30 MINUTES

MACROS

carbs - 16g | fiber - 6g | fat - 19g | protein - 26g 

INGREDIENTS

2 tablespoons coconut oil 

1 pound boneless, skinless chicken thighs

¾ cup enchilada sauce 

¼ cup water

¼ cup chopped onion

1 (4-ounce) can diced green chiles

4 cups cauliflower rice 

Toppings:

1 whole avocado, diced

¼ cup chopped pickled jalapeños

1 roma tomato, chopped

cilantro 

INSTRUCTIONS

MELT oil in a pot or dutch oven over medium heat. Sear chicken thighs until lightly brown.

POUR in enchilada sauce and water, then add onion and green chiles. Reduce heat to a simmer and cover. 

COOK chicken for 17–25 minutes or until chicken is tender and fully cooked through to at least 165º internal temperature.

REMOVE chicken and place on a work surface. Chop or shred chicken then add it back into the pot. Let the chicken simmer uncovered for an additional 10 minutes to absorb flavor and allow sauce to reduce.

TOP with avocado, jalapeño, tomato, and any other desired toppings.

SERVE alone or over cauliflower rice.

ENJOY!

Cauliflower Rice:

COOK as instructed on bag or simply sauté in a large skillet over medium heat in 1 tablespoon oil. 

COOK for a total of 5–8 minutes, stirring occasionally.

Tip: In a hurry? Use some sliced rotisserie chicken instead! Toss in the skillet to warm with the veggies.

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CHICKEN OR TUNA SALAD

1 SERVING | 10 MINUTES

MACROS

carbs - 9g | fiber - 5g | fat - 36g | protein - 27g (with chicken)

carbs - 8g | fiber - 1g | fat - 23g | protein - 27g (with tuna)

INGREDIENTS

1 hard boiled egg

4 ounces rotisserie chicken OR 3 ounces canned tuna

½ avocado

1 large dill pickle, chopped

1 celery stalk, chopped

1 teaspoon yellow mustard

1 tablespoon olive oil mayo

lemon juice, to taste

salt, to taste

lemon pepper, to taste

onion powder, to taste

INSTRUCTIONS

COMBINE all ingredients in a large bowl.

SERVE alone or over a bed of lettuce.

ENJOY!

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COCONUT LIME CHICKEN

4 SERVINGS | 20 MINUTES

MACROS

carbs - 3g | fiber - 0g | fat - 23g | protein - 27g

INGREDIENTS

4 chicken breasts

2 tablespoons coconut oil

¼ cup chicken stock

¼ cup lime juice

1½ cups full fat canned coconut milk

1 tablespoon minced garlic

½ teaspoon salt

½ teaspoon pepper

2 tablespoons chopped fresh cilantro

INSTRUCTIONS

ADD oil to a large skillet and bring to medium-high heat.

SLICE chicken breasts horizontally to make thin cutlets (to cook faster and more evenly).

ADD chicken breasts to hot pan. Liberally salt and pepper side facing up. Sauté until lightly browned and cooked through, about 3–4 minutes per side.

REMOVE chicken from skillet and set aside. 

REDUCE heat to medium.

ADD chicken stock, lime juice, coconut milk, minced garlic, salt, and pepper to the skillet. Reserve coconut milk remaining in can. 

STIR sauce, scraping up browned bits remaining in pan from cooking chicken.

ADD chicken breasts back to skillet with sauce. Cover and let simmer on medium to medium-low for 5 minutes.

DRIZZLE some of the remaining coconut milk over chicken. Sprinkle with fresh chopped cilantro.

ENJOY!

Note: This is also great with shrimp! Add in toward the end of cooking because they cook much faster.

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SEARED SALMON WITH ARUGULA

4 SERVINGS | 10 MINUTES

MACROS

carbs - 6g | fiber - 3g | fat - 47g | protein - 41g

INGREDIENTS

4 (5–6 ounces each) salmon fillets, preferably wild-caught

salt and pepper, to taste

⅓ cup plus 3 tablespoons extra virgin olive oil, divided

4 cups baby arugula

2 tablespoons fresh lemon juice 

1 ripe avocado, pitted and cut into ½-inch cubes

INSTRUCTIONS

PRESS salmon fillets between paper towels to dry surfaces thoroughly. Season on all sides with salt and pepper. 

HEAT ⅓ cup oil in a large skillet over medium-high heat until shimmering. Add salmon fillets skin-side down. Immediately reduce heat to medium-low. Cook, pressing gently on back of fillets to ensure good contact with skin, until skin is rendered and crisp, about 6 minutes. If skin sticks to the pan when attempting to lift with a spatula, allow it to continue to cook until it lifts easily.

MEANWHILE, in a large bowl, combine arugula, lemon juice, remaining 3 tablespoons olive oil, and avocado. Season with salt and pepper.

FLIP salmon and cook on second side until a thermometer inserted into the thickest part registers 120°F for medium rare or 130°F for medium, about 1 minute longer. Transfer salmon to a paper towel-lined plate. Spoon salad onto plates, top with salmon, and serve.

ENJOY!

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SLOW COOKER BEEF STEW WITH VEGETABLES

8 SERVINGS | PREP 15 MINUTES | COOK 8 HOURS

MACROS

carbs - 16g | fiber - 2g | fat - 21g | protein - 24g

INGREDIENTS

1 tablespoon coconut oil

2 pounds chuck roast

1 teaspoon kosher salt, divided

½ teaspoon coarse ground black pepper, divided

3 russet potatoes, peeled and diced

2 carrots, peeled and diced

2 cups broccoli, chopped

3 garlic cloves, minced

1 yellow onion, diced

2 bay leaves

3 beef bouillon cubes  

¼ cup tomato paste

5 cups water (or enough to cover the ingredients by about ½ inch)

INSTRUCTIONS

HEAT coconut oil in a cast iron skillet (or other heavy skillet) over medium-high heat.

SEASON beef with half the salt and pepper.

SEAR beef for 5–6 minutes on each side until a deep golden crust forms.

TRIM any large sections of fat and cut the rest of the beef into 2-inch chunks.

ADD to slow cooker: beef, remaining salt and pepper, potatoes, carrots, broccoli, garlic, yellow onion, bay leaves, beef base, and tomato paste.

ADD water to skillet over medium-high heat and scrape up browned bits on bottom of pan.

ADD the water to slow cooker.

STIR well and cook for 8 hours on low.

ENJOY!

Tip: Freeze leftovers for a busy night!

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SHRIMP STIR FRY

2 SERVINGS I 10 MINUTES

MACROS

carbs - 63g | fiber - 6g | fat - 2g | protein - 36g

INGREDIENTS

8 ounces shrimp, preferably wild-caught

sea salt, to taste

garlic powder, to taste

2 cups cooked brown rice

teriyaki sauce, to taste

Stir Fry Veggies:

bagged stir fry veggies

OR

1 cup shredded carrots

1 cup sugar snap peas

1 cup broccoli

INSTRUCTIONS

DEVEIN shrimp.

SEASON shrimp with sea salt and garlic powder.

DRIZZLE olive oil in large skillet and bring to medium-high heat.

ADD shrimp and stir fry veggies.

COOK shrimp and veggies until shrimp is cooked through and veggies are tender. 

PLACE cooked brown rice in a bowl and add the shrimp and veggies.

TOP with teriyaki sauce.

ENJOY!

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CITRUS LIME TOFU SALAD

6 SERVINGS | PREP 20 MINUTES | TOTAL 90 MINUTES

*MARINATE TOFU AHEAD OF TIME

MACROS 

carbs - 31g | fiber - 8g | fat - 38g | protein - 20g

INGREDIENTS

2 cups mixed greens

1 tablespoon pumpkin seeds

Roasted Tofu:

2 (14-ounce) packages extra-firm, water-packed tofu, drained

⅔ cup gluten-free soy sauce

⅔ cup lime juice

6 tablespoons toasted sesame oil

Roasted Vegetables: 

3 cups cubed butternut squash (1-inch pieces)

3 tablespoons extra virgin olive oil, divided

4 cups broccoli florets

2 red bell peppers, cut into squares

1 large red onion, cut into bite-size chunks

2 teaspoons Italian seasoning

1 teaspoon coarse kosher salt

¼ teaspoon pepper

1 tablespoon balsamic vinegar

Citrus Lime Vinaigrette:

¼ cup olive oil

¼ cup lime juice

¼ cup orange juice

2 teaspoons minced fresh jalapeño pepper

¼ cup chopped fresh cilantro

¼ teaspoon salt

⅛ teaspoon ground black pepper

INSTRUCTIONS

Roasted Tofu:

PAT tofu dry and cut into ½–¾-inch cubes. Combine soy sauce, lime juice, and oil in a medium bowl or large sealable plastic bag. Add the tofu and gently toss to combine. Marinate in the refrigerator for 1 hour or up to 4 hours, gently stirring once or twice. 

PREHEAT oven to 450°F. 

REMOVE tofu from marinade with a slotted spoon (discard marinade). Spread out on 2 large baking sheets, making sure the pieces are not touching. 

ROAST, gently turning halfway through, until golden brown, about 20 minutes. 

Roasted Vegetables:

PREHEAT oven to 425°F.

TOSS squash and 1 tablespoon oil in a large bowl. Spread out on a baking sheet. Roast for 10 minutes.

MEANWHILE, toss broccoli, bell peppers, onion, Italian seasoning, salt, and pepper in the bowl until the vegetables are evenly coated.

ADD squash to vegetables in the bowl. Toss to combine. Spread the vegetables out on 2 baking sheets, dividing evenly. Roast, stirring once or twice, until vegetables are tender and browned in spots, 17–20 minutes. 

DRIZZLE with vinegar.

Citrus Lime Vinaigrette:

COMBINE all dressing ingredients in a screw-top jar. Cover and shake well.

For entire Salad:

ARRANGE greens, veggies, tofu, and pumpkin seeds in a 6-cup sealable container or bowl. 

DRIZZLE vinaigrette over salad just before serving.

MAKE AHEAD: refrigerate salad and dressing separately for up to 5 days. Add dressing just before serving.

ENJOY!

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How and When to Use Peloton Workouts

One of the many things our clients love about the FASTer Way to Fat Loss lifestyle is the flexibility it provides. And not only when it comes to nutrition—the FASTer Way is flexible enough to incorporate your favorite workouts, too. A common question we receive is if clients can still enjoy their Peloton workouts in the program, and we’re excited to let you know that the answer is YES! Read on to find out how and when to use Peloton workouts in the FASTer Way to Fat Loss.

Matching Your Workouts to the FASTer Way Macro Cycle

If you’re familiar with the FASTer Way, you know we’re big on macros (or macronutrients) and we practice a 7-day macro cycle that strategically pairs workouts with our nutrition for maximum fat burning. While the FASTer Way program and VIP Membership include workouts that can be completed at home or in the gym, you can absolutely opt to get your sweat on using your Peloton instead!

We suggest swapping out your FASTer Way workouts for the Peloton on low carb and active recovery days. High-intensity Peloton trainings are perfect for getting your heart rate up on low carb days, while a longer, more relaxing ride is a great option for active recovery days when your muscles need rest. 

Why Strength Training Matters

While we certainly love the Peloton as much as you do, the awesome workouts lack a strength training component that is absolutely necessary in developing lean, calorie-burning muscle. Try to avoid using the Peloton (other than for a warm-up or cool-down, of course) on strength training days and instead follow along with the given FASTer Way workouts to really maximize building muscle that will leave you feeling strong and lean.

Are you intimidated by the idea of incorporating varying workouts into your lifestyle? Don’t be! The FASTer Way provides workouts for every fitness level and plenty of low impact modifications. Many clients come to the FASTer Way with no experience in working out and end up falling in love with the FASTer Way lifestyle. We demystify Intermittent Fasting, carb cycling, and whole-food nutrition so you can live a healthy lifestyle that you LOVE.

“Ooooooo!!! This post makes me incredibly nervous. Be kind y’all. 😱 That girl on the left was exhausted, not sleeping well, having lots of indigestion & heartburn, feeling winded after the smallest amount of physical activity. She was scared of how bad she felt, and worried about where she was heading if she didn’t make a serious change. That was me just 3.5 months ago. I was ready for change, but the very last thing I wanted was another unsustainable diet.

Thank God for Amanda Tress and the FASTer Way to Fat Loss! I’ve found a new way of eating and working out that has literally changed my life.

Not only am I focused on whole food nutrition, but I’m working out on a regular basis. This girl is doing sprints… you heard that right, SPRINTS!! On top of losing (at last weigh-in more than a month ago) almost 30 lbs and more than 25 inches, I have loved what I’m learning about how to fuel my body for a lifetime. I am not deprived and I’m eating ALL THE CARBS & FATS!!! I’ve loved it so much that I interviewed, was selected, studied and passed my exam to become a certified FASTer Way Coach!! Y’all, a health and wellness coach! I mean, LIFE CHANGED!! And now I’m on a mission to help others begin their own transformation.”*

*Results may vary from person to person.

How Going Vegan Could Be A Game Changer

If you’re a die-hard meat eater, the veganism documentary on Netflix, The Game Changers (TV-MA), may just change your mind! It’s a fascinating study on the effect of plant-based eating in people ranging from top athletes to firefighters to grandparents. It doesn’t just offer testimonials about feeling better or getting healthier, it provides some really interesting scientific exploration that will give you some “food for thought.” 😉

Dr. Robert Vogel said, “What you eat immediately before an athletic endeavor can have major impact on how you perform. There’s a direct correlation between a meal and endothelial function. The endothelium is the lining of blood vessels. It regulates blood flow throughout the body. Plant-based meals allow the endothelium to open up. Animal-based meals restrict it.” This is why the athletes in the documentary were able to go longer and harder after they switched to plant-based.

According to The Game Changers, a single hamburger can increase inflammation by 70%, while a plant-based diet reduces inflammation in the body. This has a huge impact on athletic performance, especially recovery! Not only that, plant-based foods contain, on average, 64 times the antioxidants of animal-based foods. In fact, iceberg lettuce has more antioxidants than salmon or eggs!

Top plant-based athletes highlighted in the film include:

• Morgan Mitchell (2-time Australian 400-meter champ)

• Dotsie Bausch (8-time USA national cycling champ, 2x Pan-American gold medalist, at 39½ Dotsie is the oldest person—male or female—to win gold in her event)

• Kendrick Farris (only male weightlifter from the US Olympics in 2012 and 2016, broke 2 American records, won the Pan-Am games)

• James Wicks (MMA champion & documentary host)

• Nate Diaz (beat UFC champion Conor McGregor)

• Scott Jurek (record-breaking ultra runner, won Badwater Ultramarathon 7 times in a row, set a new record for the 2200 mile Appalachian trail)

• Patrick Baboumian (multiple world records: front hold, keg lift, log lift / set a new record: carried 1,224 pounds for 33 feet)

• Arnold Schwarzenegger (we all know Arnold!)

• Lewis Hamilton (5-time Formula One World Champion)

But non-meat eaters aren’t just emerging on the sports scene, they’ve been winning gold at the Olympics for more than 100 years!

Vegan and Vegetarian Olympic gold medalists include:

• Emil Voigt (gold in 1908)

• Paavo Nurmi (9 gold medals from 1920–1928)

• Murray Rose (4 gold medals from 1956–1960)

• Edwin Moses (2 gold medals from 1976–1984)

• Carl Lewis (9 gold medals 1984–1996)

And if you ask the athletes who switched from meat-based to plant-based, it’s had everything to do with their success. Many of them actually began breaking and setting new records after their transition to eating vegan!

But how will I get my protein in? Plants aren’t complete proteins!

Well, as stated in the film, every single plant contains all the essential amino acids in varying proportions. As long as the proper amount of amino acids are consumed, the source is irrelevant. 

We often use the idiom “strong as an ox” to describe someone who is unusually strong, but how often do we stop to think about what an ox eats? That’s right, a plant-based diet! They aren’t consuming animal protein in order to build muscle and increase strength, it’s all done with plants! Other strong herbivores include:

• Elephants

• Hippos

• Horses

• Gorillas

• Rhinos 

• Bison

So the perception that we must eat meat in order to be strong or see gains is actually false. 

“The quest for truth is only useful if you’re prepared to take action on what you find.”

-Bruce Lee

Environmental Concerns

Veganism isn’t just about what it can do for our bodies, it’s also about what it can do for our planet.

There was a slew of interesting facts in The Game Changers, including:

• Roughly ¾ of all the agricultural land in the world is used for livestock production.

• Meat, dairy, egg, and fish farming use 83% of the world’s farmland, yet provide only 18% of the world’s calories—on average, animals consume 6 times more protein than they produce.

• More than 70 billion animals are consumed globally each year 

• The single biggest source of habitat destruction is the livestock sector.

• 25% of rivers in the world no longer reach the ocean because we’re taking out so much water for animal feed.

• 27% of freshwater consumption goes to produce animal foods.

• In the US, farm animals produce more than 50 times more waste per year than the entire human population, polluting rivers, lakes, and groundwater all across the country.

But what can eating vegan do? In the US, where meat consumption is three times the global average, shifting away from an animal-based diet would reduce agricultural emissions by up to 73% and save 1 million liters of water per person per year. This would free up an area of land the size of Africa. 

Can I eat Vegan on the FASTer Way to Fat Loss?

The vegan lifestyle has steadily grown in popularity over the years. In fact, in the FASTer Way to Fat Loss, we’ve seen such a big increase in vegan clients that we now offer a vegan meal plan in addition to our regular meal plan. One of the most common questions we get is: “Can vegans do the FASTer Way?” and the answer is a resounding YES!

As long as you focus on whole, nutrient-dense foods, we don’t require a certain pattern of eating, which is one of the most appealing aspects of the program. We teach sound principles but let YOU decide what to eat—while providing plenty of guidance, should you want it.

We believe you should eat the way that best suits your body, but we also believe in arming you with all the best knowledge so you can make an informed decision. If veganism is the right fit for you but you aren’t sure how to incorporate it with other healthy strategies like Intermittent Fasting, Carb Cycling, and macro tracking, then we’ll teach you how in the FASTer Way to Fat Loss!

Learn more about The Game Changers here. This film is FULL of interesting facts, studies, and observations that will help you decide if a vegan diet is right for you.

For other interesting Netflix documentaries focused on nutrition, check out

What The Health (TV-PG)

Forks Over Knives (PG)

Cowspiracy: The Sustainability Secret (TV-14)

Have YOU tried eating plant-based? If you’re intrigued but not sure how you’ll do it, try going plant-based one day per week. Let us know how it goes!

Taking the VIP Membership to the Next Level in 2020

Ready to take your health, fitness, and wellness to the next level?! FASTer Way founder and CEO Amanda Tress went LIVE in our VIP Membership community this week to give a sneak peek of some exciting updates coming in 2020. Watch the video or read on for all the details!

First and foremost, the new FASTer Way mobile app will be instrumental in helping us streamline program updates and amazing resources for our VIP Membership community. We recommend checking the app each morning for important announcements and resource links that will help you see more progress in 2020. 

January VIP Membership Updates

This January, we’ll be adding advanced gym workouts and taking the At Home workouts up a notch with advanced movement demonstrations. We’re calling 2020 the “FASTer Way to muscle gains” for a reason, and we’re excited to do so by challenging our clients who are ready to turn up the heat on their workouts. But don’t worry– we’ll still be providing low impact moves as well. 

After listening to client feedback, the Men’s VIP Membership nutrition cycle will be adjusted to match the nutrition cycle in the Women’s VIP Membership. This change is designed to simplify meal planning and schedules for spouses who are living the FASTer Way. Additionally, men in VIP Membership will also have access to the app and will enjoy alternate moves demonstrated by our male Dream Team members in our LIVE workouts. 

February VIP Membership Updates

You’ve probably noticed our recent focus on adding vegan options to the meal plans. For the month of February, the VIP Membership community will be going vegan! This will be a huge challenge for many of us, but it’s a worthwhile challenge that will really push us to get creative with meal plans and protein sources while benefiting our health.

March VIP Membership Updates

You won’t want to miss a MAJOR update coming this March when we launch an all-new nutrition cycle! This new nutrition cycle is designed to help you dial in on building lean, calorie-building muscle while improving your wellness and preventing disease. Stay tuned!

Other Updates Coming Your Way in 2020

In addition to the updates described above, we’re also working to bring more holistic and functional medicine professionals to the FASTer Way. We want to take a more comprehensive approach to health and wellness, and also have holistic health professionals on board to look into client plateaus and how to break through them. 

We’ll also be adding more fine-tuned small groups for those clients who are not currently in a small group. In an effort to make each and every client feel like a valued member of the community, we’ll work to pair clients with the right coach and the right group to maximize overall experience. Note that this feature will be for clients who are really serious about being engaged, interactive members of a small group!

We can’t WAIT to soar to new heights together in 2020! The VIP Membership is designed for clients who are well-acquainted with the program basics and are ready to take them to the next level. Instead of just trying to lose a few pounds in January, let’s commit to making this the best year yet!