5 Ways To Get More Protein in Your Diet

If you want to transform your body then you have to eat enough protein, which can be challenging for anyone. Learn five easy ways to get more protein in your diet every day!

A protein-rich diet fuels your body’s natural fat-burning capabilities. 

Protein is crucial for a lot of reasons, including replacing damaged tissue, repairing muscles, and helping our bodies produce glucagon (an important fat-burning hormone). The right amount of protein can help you stay fuller longer, and protein is also essential for immune health and brain function.

But we know that getting enough protein into your diet every day can be a challenge, especially if you don’t naturally eat a lot of protein-rich foods.  

1. Protein-Rich Snacks

While we encourage well-rounded meals, we all grab snacks throughout the day or while out and about. Protein-rich snacks are a great way to increase your protein intake!

Here are some good options to have on-hand when you need a snack:

Jerky: 9g protein per ounce.

Trail Mix: 8g protein per 2 ounces. It’s a good idea to make your own trail mix with mostly nuts, particularly almonds and pistachios, which are higher in protein. Nuts are high in calories (because they also contain fat) so you only need a handful to do the trick. 

Turkey Roll-Ups: 8g protein per ounce of roasted turkey. Take a slice of turkey, a slice of tomato, and a slice of cucumber (or other veggies) and roll them up for a quick high-protein snack.

Hummus and Veggies: 6.5g protein per ⅓ cup. 

2. Protein from Meat, Fish, and Eggs

Meat is probably what comes to mind for most of us when we think of protein, but not all meat-sourced protein is created equal. You want to look for meat that is both lean and unprocessed. Stick with organic, grass-fed, pasture-raised options that don’t contain antibiotics. Some examples include:

Lean Beef: 22g protein per 3 ounces.

Chicken: 38g protein per cup . 

Wild-Caught Fish: 5-10g protein per ounce.

Eggs: 6g protein per egg (hard-boiled eggs make a great high-protein snack). 

3. Plant-Based Proteins

If you’re looking for plant-based protein options, or if you’re vegetarian or vegan, there are lots of protein-rich choices, like:

Tempeh: 31g protein per cup (this is a fermented tofu product). 

Quinoa: 24g protein per cup

Almonds: 28g protein per cup

Beans: 15-40g protein per cup, depending on variety (lentils, pinto beans, garbanzo beans, kidney beans, etc.).  

4. Protein Shakes or Bars

While we recommend getting your protein from whole-food sources, a protein shake or protein bar is a fast way to get more protein into your diet if you have a busy day. We recommend that you NOT make this the norm, but if you are in a pinch, these will do the trick.

A typical protein shake has around 20g of protein per serving. With protein bars, the amount varies widely, but make sure to check the ingredients… the simpler the better. If you can’t read the ingredient list, find a different brand that focuses on whole-food ingredients.

Collagen Peptides: 20g protein per serving (typically). This is a popular protein supplement found at health food stores, Costco, many grocery stores, and online. There are vegan options available but most are sourced from animals.

Peanut Butter Powder: 8g protein per serving. This is another easy option for upping your protein and a popular ingredient for a chocolate peanut butter protein shake!

Avoid products that are high in sugar, as many processed products are loaded with sugar and other less desirable ingredients.

5. Energy Bites

Planning and preparing healthy, protein-rich foods for those crazy, hectic days makes life a whole lot easier!

There are countless recipes for energy bites available online. They only take a few minutes to make and there is no baking involved.

The basic recipe is made by combining nut butter, seeds, oats, and sometimes honey and rolling them into small bite-sized balls. 

This make-ahead, grab-and-go snack is an easy way to get more protein in your diet—and they’re also kid-approved!

Need more ideas to help you get more protein into your diet? Grab your FREE 5-day sample meal plan. This easy-to-follow meal plan makes getting the right macronutrient balance in your diet quick and simple with less stress! Grab your copy and get to it!

Benefits Of A Plant-Based Diet + FAQs of Going Vegan

The benefits of a plant-based diet are undeniable, but most people have a lot of questions when they transition to a vegan lifestyle. We’re answering frequently asked questions to help you feel confident about going plant-based.

According to the Centers for Disease Control, 647,000 Americans die from heart disease every year. That means 1 in every 4 deaths is caused by heart disease! The worst part of this statistic is that, in many cases, these deaths are preventable through a healthy diet and active lifestyle.

We recorded a special training for our FASTer Way VIP Membership about this topic, and there was so much good information that we put it on the podcast to share with even more people. 

Listen to the full episode here!

A plant-based lifestyle, or even adding more plant-based foods to your diet, is a powerful way to improve your health and reduce your risk factors for many diseases. But we also know that it can seem overwhelming to change the way you eat. The good news is, you don’t have to do it all at once, and even adding a few extra veggies every day will be beneficial! As we say in the FASTer Way, there is NO downside to eating more veggies!

Benefits of a Plant-Based Lifestyle

There are many benefits to a plant-based lifestyle! Many people experience:

• Increased energy

• Clearer skin

• Improved digestion

• Lower blood sugar levels

• Improved kidney function

• Reduced risk of heart disease, obesity, dementia, and certain cancers

• Immune support

• Reduced inflammation

• Support of healthy gut bacteria

There are a number of different terms related to plant-based eating, which can get a little confusing! The main terms used include:

PLANT-BASED focuses entirely on plants and excludes meat, fish, dairy, and eggs.

VEGAN focused on plants. It excludes meat, fish, dairy, and eggs, but encompasses plant-based food products that may or may not be health-forward.

VEGETARIAN is also plant-based, but its menu may include dairy and eggs.

FLEXITARIAN is a vegetarian that sometimes includes meat or fish but mostly sticks to plant foods.

PLANT-FORWARD emphasizes plant-based foods but is not strictly limited to them.  Meat may be included but it’s usually not the main feature of the meal.

There are plenty of “vegan junk foods” which is why we use the term plant-based (did you know Oreo® cookies are vegan??). We want to make the distinction that we focus on plant foods filled with important micronutrients.

What about SOY?

There’s been a lot of debate in the plant-based world about soy and the phytoestrogens (or plant-based estrogens) it contains. Estrogen plays a role in everything from breast cancer to sexual reproduction, and it was thought that cancer patients should avoid it. According to this study published on PubMed, “These data do not support concerns about effects on reproductive hormones.”

Answers to FAQs about Plant-Based Eating

Protein. You can absolutely get enough protein on a plant-based diet. Rather than stressing about hitting your gram goals exactly, strive for balanced macros instead.

FASTer Way Low Carb Day. Aim for 50g net carbs or less, but it’s okay to go over. Many people stay within the 75g–100g range. If you have any questions, be sure to ask your FASTer Way coach.

FASTer Way Macro Splits. If you need to go back to the 50C/30F/20P macro split, that’s okay. If you can stay with the 45C/30F/25P macro split, that’s great! If you have any questions, be sure to ask your FASTer Way coach.

Soy and Cancer. More and more research is showing that the phytoestrogens in soy are actually protective. Don’t be afraid to eat soy, tofu, tempeh, etc.

Collagen Peptides. Many brands are animal-based and would not be considered vegan. Sunwarrior DOES produce a plant-based collagen peptide, which you can find on Amazon.

B12 and B Vitamins. Everyone should be taking a B12 supplement no matter what kind of diet they eat. B12 is found in the soil—it does not occur naturally in animals, they are supplemented with B12.

Gas. People are gassy, not food. Our bodies might have to adjust to consuming more fiber. It’s okay to start slow and gradually increase fiber intake. We should be eating at least 25g of fiber each day! 

Progress over perfection. Be open to trying new things!

To learn more about going plant-based and what it could do for you (especially from an athletic standpoint!), check our article How Going Vegan Could Be A Game Changer.

To read more research and information about plant-based eating, check out these articles:

A Review of Plant-based Diets to Prevent and Treat Heart Failure

A plant-based diet and coronary artery disease: a mandate for effective therapy

The power of a plant-based diet for heart health

Do YOU eat a plant-based diet? Tell us in the comments!

3 Secrets For Better Hormone Health

Healthy hormones aren’t just for the lucky few. We can all enjoy balanced hormones if we follow these three secrets for better hormone health!

Hormone health is a hot topic because everybody has them and we all go through different periods of imbalance. Whether it’s a new baby, stressful job, or menopause, there are many times throughout life when we’ll need to evaluate the health of our hormones.

Alex De Oliveira, ARNP joined us on the FASTer Way Podcast to talk all about this important topic. If you’re suffering from imbalanced hormones, you don’t have to accept that as the final word! Alex is a wealth of information when it comes to correcting those imbalances and enjoying a symptom-free life.

If you suspect your hormones need some help, start here to correct your imbalances and move forward with a lifestyle that supports better health from the inside out!

3 Secrets for Better Hormone Health

1. TRACK YOUR CYCLES

If you’re like most women, you don’t know where you are in your cycle at any given time during the month. This is a big disadvantage because knowing where you are in your cycle can do so much for you!

For example, when estrogen is high, take advantage of the driven feeling it gives you—go for a run, clean the house, make decisions, get everything done. When estrogen is low and progesterone is high, you’ll be more relaxed. This is when you should sit down, read a book, etc.

If you’re not tracking your period and you’re overwhelmed at the thought of one more thing to do, there are plenty of apps to simplify the process. There are more than 200 period-tracking apps available, and there are many that are geared toward different phases of life (like teens or perimenopause). You may find it helpful to use one to easily track your cycles.

2. GET COMPREHENSIVE HORMONAL BLOODWORK

According to Alex, EVERYONE needs comprehensive hormonal bloodwork done. For women, this might be as early as the time you get your first period. If something seems off, that’s a great reason to check things out and make sure your hormones are balanced and healthy.

Something that many women simply don’t know is that YOU DO NOT HAVE TO SUFFER your entire life with hormone imbalance. Your hormones won’t always balance themselves with healthy living, so if they’re out of whack, get help! We always suggest seeing a functional medicine doctor to help you get to the bottom of your hormones.

3. LEARN TO ADAPT

We are always changing as we age, so we have to adapt. You truly aren’t the same person at 25 as you are at 65, which means you can’t do the same things and expect the same results. 

Make sure you are eating a nutritious diet centered around whole foods and incorporating a fitness routine that works for you.

If you are in perimenopause or menopause, watch for symptoms. While not everyone needs bioidentical hormones, you ARE going through a transition and may need input from a professional to stay balanced and healthy. Insulin resistance is a common issue at this stage of life, and it will have a big impact on hormones. Alex told us in her interview that she doesn’t put her patients with insulin resistance on bioidentical hormones until their insulin is regulated. When insulin is balanced, hot flashes and night sweat are no longer issues her patients see.

BONUS TIP!

If your doctor tells you that you’ll never lose fat or feel normal again because of hormones, DON’T ACCEPT THAT! There is so much that can be done to bring hormones back into balance, and it’s absolutely critical to get a second opinion if your provider advises you to accept imbalance in your body.

Don’t be satisfied with a provider that dismisses your symptoms or can’t give you answers to your questions. You need to be your own biggest advocate, so asking the right questions to a practitioner who has the right answers is key to your best health.

Do you track your cycles? What’s your favorite app? Share with us in the comments!

Top 5 Secrets For Better Health This Year

We’re rolling into the new year here at the FASTer Way and we know YOU have some big goals. Maximize your efforts by focusing on what matters most to your health and wellness—try our top 5 secrets for better health this year!

We know you’re ready to level up and make things happen, especially when it comes to your health and wellness. Your decision to live a healthy, fit lifestyle doesn’t simply affect you, but your children, your community, and even your greater purpose!

So, to help you kick things off right, we’re sharing our top 5 tips that you can establish through the month of January (or any time of year!) to set yourself up for success. 

Top 5 Secrets for Better Health this year

1.Practice Intermittent Fasting

Intermittent fasting is one of the keys to set yourself up for greater health and wellness through the month and for the rest of your year (and life). It is essential to both fat loss and overall health, and when done for the right reasons at the right times, it may increase your energy, eliminate bloating, improve your immunity, and turn your body into a fat burner.  

Pro Tip: Make sure you have guidance as you implement Intermittent Fasting so you can truly reap the benefits withOUT doing damage to your hormones! 

2. Eat a Whole-Food Diet

Nutrition is the foundation of your health and wellness goals. If you’ve been a little too relaxed about what you eat, it’s time to get back on track! Eliminating gluten and dairy and sticking to a diet based on real, nutrient-dense foods will move you forward in your fat loss journey—while increasing your energy, and helping to prevent disease!

Pro Tip: If it has a mother or comes from the ground...it’s a whole food!

3. Drink Up!

Staying hydrated is critical to keeping your body functioning optimally. Most people simply aren’t drinking enough water every day. This can result in headaches, lethargy, poor sleep, muscle cramps, and more—symptoms that make day-to-day life more challenging!

Aim to drink at least half your body weight in ounces of water each day. If you can drink more than that, great!

Pro Tip: Keep a glass of water by your bed and drink it before your feet hit the floor each morning!

4. Consistent Movement

Whether you exercise for thirty minutes or for five minutes, it’s incredibly important to create a habit of consistent movement in your life. We recommend at least 5 days of movement per week. Decide what works for you and what you enjoy doing, then commit to doing it consistently!

Pro Tip: If you are a FASTer Way client, our daily live workouts are fantastic! Yoga, walking, hiking, or riding bikes with your family are also great ways to move your body. Make sure it’s something you enjoy and do it regularly!

5. Rest

The truth is you are stressed. We’re all stressed—unfortunately, it’s part of life!

Maybe you’re raising kids, volunteering, working full-time, caring for an aging parent, or dealing with a long-term illness. We ALL have something (usually more than one thing!) that causes some stress.

Learning to manage stress levels is crucial because if you are living with chronically elevated cortisol levels (that’s your stress hormone), it can have a major impact on your metabolism, immune system, and even digestion! Find a way to rest that lets your body and your mind take a break from the rigors of life.

Pro Tip: Schedule restful activities into your calendar (and be sure to take two days off from intense exercise each week—let your body restore itself)!

If you’re ready to be intentional with your success, then be sure to prioritize these five strategies. They’ll help you get control back over your lifestyle and help you feel incredible!

If you’re ready to CRUSH your goals with a proven system that’s helped more than 125,000 people get well, find their energy, feel their BEST, and fulfill their purpose, then join us for the next round of the FASTer Way to Fat Loss. We’ll be there for you every step of the way!

What makes the FASTer Way to Fat Loss different? Read about our strategies!

• Intermittent Fasting: Fad or Fact?

• What is Carb Cycling?

• Why Restrictive Diets WON’T Help you Long Term

• Sleep Better to Burn Fat

How To Change Your Family’s Eating Habits

We all want our families to eat better and adopt healthier habits, but that’s easier said than done. If you want to learn how to change your family’s eating habits, it really starts with one person making small changes.

Women have a lot more power than they often realize. Their habits tend to be adopted by their families, especially their children, so whatever their eating pattern—or even attitude toward food—will usually be shared by the entire household.

So, perhaps the biggest impact a woman can make on the world happens when she decides to figure out how to get truly healthy. 

While it may seem that one woman choosing to get healthy isn’t that big of a deal, the ripple effect is a lot larger than one might initially expect. 

A woman choosing to get healthy means an entire family gets healthy. 

In most homes, 63% to be exact, women are the ones buying groceries and planning meals. They are packing lunches and making buying decisions when it comes to what their family consumes. 

When a woman begins to dial in her health and makes significant changes to her nutrition, she is more than likely going to implement changes for the entire family. 

She will begin to shop differently and she will begin to teach her children differently. As her children develop healthy eating habits, they will grow up to live healthier lifestyles. 

Additionally, when a woman makes changes to what’s being purchased and prepared for her children, she is likely doing the same for her spouse. 

A woman’s decision to live a healthier lifestyle impacts her whole family. 

A woman choosing to get healthy will impact her community. 

Women share what they love with their friends. 

Have a hairstylist that’s amazing? Tell everyone you know. 

Find a mascara that’s changed your life? Buy one for every woman you love. 

Start a new workout routine you’re obsessed with? Register all your friends. 

It’s in our nature to share what we love with the people we love. 

Women are designed to live in community with others, and we can’t help but share the ups and downs of life with those around us.

So, when a woman gets healthy, she is VERY likely to tell her friends about what she’s learning and the impact it’s had on her energy, her waistline, and her overall mood. 

Not only will she tell her friends and family about her newfound obsession with getting healthy, but she will also do her best to get them on board. 

Women getting healthy impacts entire communities!

A woman choosing to get healthy means future generations will be healthier. 

In addition to teaching her children how to live a healthy lifestyle, which has a clear ripple effect on future generations, a woman learning to live a healthy lifestyle is actually making an impact on the health of her unborn children. 

While there are several factors that determine birth defects and health-related issues in newborns, there is a growing body of evidence that shows babies born to women who are well-nourished and health-conscious, are less likely to experience certain health-related issues, including obesity, diabetes, and cardiovascular disease.

When a woman gets healthy she quite literally has the power to transform the future.

A woman choosing to get healthy means a whole lot more will get done. 

Simply put, women are good at getting things done. When a woman decides to take her health seriously—not simply to look better, but to feel better—she is very likely going to channel that energy into doing some pretty amazing things. 

A woman getting healthy changes things. 

We agree—there are exceptions to the rule. 

We agree—men play a role in families getting healthy. 

We agree—there are people who take their health VERY seriously and still get sick.

But the impact can’t be denied, when a woman makes healthy changes, it affects her family and community.

Here at the FASTer Way to Fat Loss, we’re committed to helping as many women as possible make massive shifts in their health and wellness so they can make their impact on the world. We want each and every person to get well, prevent disease, and fulfill their purpose with energy!

Ready to dive in and see for yourself what makes us the fastest-growing health and fitness company on the market today? Join us for the next round of the FASTer Way!

Want to learn more about our science-backed strategies? Check out these articles:

• Intermittent Fasting: Fad or Fact?

• What is Carb Cycling?

• Why Restrictive Diets WON’T Help you Long Term

• Sleep Better to Burn Fat

Why Community Matters

More and more, we’re recognizing that communities are powerful places that help people feel a sense of belonging, provide support, and even help us reach our goals more successfully. If you’ve wondered why community matters, the research is in—it’s better for everyone!

Jim Rohn famously said, “You are the average of the five people you spend the most time with.”

What does that have to do with your wellness goals? Well, as it turns out, quite a lot.

Community isn’t often a major consideration of people looking to achieve certain goals, whether it be health, business, educational, or financial aspirations. That would be a mistake though, as we see more and more evidence that a strong community is a contributing factor to our success.

As humans, we need to belong to something bigger than ourselves. This belonging gives us connection, helps us form relationships, and often provides a greater sense of purpose. Communities offer support, encouragement, resources, and keep us more engaged.

Is it any wonder then, that when we join a community of supportive, like-minded people who are working toward the same goals we are, that we are much more likely to succeed over the long term?

We spoke with Mike Ritter on the FASTer Way Podcast, and he confirmed our thoughts. Community—and the lack thereof—has had a major impact on his health journey. Mike started out as an athlete with a consistent and disciplined schedule, but when he lost that community and structure and was inserted into a new environment, his friends changed, his habits changed, and he gained about 60 pounds.

This is a common problem for both men and women, but men are often slower to connect with a new community. Mike has worked with a lot of male clients in his practice as a certified personal trainer, and functional diagnostic nutrition practitioner, and a fitness coach. He’s observed that men are reluctant to connect because they tend to adopt the “hero mentality.” They don’t want to appear vulnerable and weak, which really results in feeling isolated.

The answer is seeking out a community that will support you, encourage you, and stick with you for the long term. That’s exactly why we created the FASTer Way VIP Membership communities for men and women. It’s a safe place to ask questions, celebrate wins, seek encouragement, and stay accountable.

Living without community is a dark place for many people, and as Mike told us in his interview, “Whatever you hide in the dark grows and controls you. Whatever you shine the light… loses its power. It loses power mostly when you shine the light on it with a group of people.”

We couldn’t agree more!

Two Fat Loss Secrets That Are NOT Diet and Exercise

We all know that diet and exercise are vital aspects of losing fat, but they aren’t the only ones—and they may not even be the most important! We’re sharing two fat loss secrets (that are NOT diet and exercise!) that can help you get—and maintain—the results you want.

While nutrition and fitness are obvious players in the healthy lifestyle game, they may not really matter much without two other vital components. The problem is, these two components are often overlooked by many people just starting out with a healthy-living transition.

It’s why so many people set resolutions they don’t stick to. 

It’s why the yo-yo diet rollercoaster exists. 

It’s why you’ve likely tried to lose the weight on your own, to no avail. 

We’re BIG believers in whole-food nutrition, intermittent fasting, carb cycling, and balanced macros. Make no mistake, we believe these strategies will do for you what no other diet or program can.  BUT—you still need these two things to get results that last. 

The Two Secrets to Fat Loss are… 

Community and Accountability

At the end of the day, if you don’t have a community alongside you and the accountability you need to create new habits, even a comprehensive program like the FASTer Way to Fat Loss may not work. 

Sustainable fat loss takes more than just a good strategy. You have to learn to change your behaviors, and you have to be willing to create new habits. That takes time, effort, and perseverance. 

Left to do that on their own, most people are likely to:

• Quit when things get too hard or life is too busy

• Slow down when something is confusing

• Go back to old habits after “messing up”

However, with the right community and consistent accountability in place, most people are significantly more likely to not only see results but to maintain results over time. 

Accountability

There’s something inside all of us that just responds to being held accountable. Whether it’s daily check-ins with a Facebook group, text messages from a friend, or working with a coach once a week, the likelihood of following through when you know someone is checking on you is significantly higher than when you have no accountability. In fact, a Stanford study found that just one check-in call every two weeks increased the amount of exercise in participants by 78%. 

Having someone, preferably a neutral someone, hold you accountable, could be THE game-changer for your fat loss journey. 

Community

Life is not meant to be lived alone. We are far more likely to keep going when we have a community of support behind us. Sometimes knowing that you are not alone (and that others are feeling the same way you are feeling) is critical to pushing through hard seasons. 

When you have a community of like-minded individuals, you are far more likely to stick with your goals, because you want to be an active member of that community. Additionally, other members of the community are there when you need an objective perspective or when you are feeling unsure about how to proceed. 

These Secrets are Pivotal

Without accountability and community, life has a way of pushing us off track before we’re set in our new habits. 

That’s why we at the FASTer Way to Fat Loss are committed to helping you feel 100% plugged into a community of others ready to shed fat, feel incredible, and live their healthiest lives. 

We know that in order to get well, prevent disease, and fulfill your purpose with energy, you are going to need daily check-ins to help you stay consistent and knowledgeable coaches to answer your real-time questions. 

We want you to succeed and we’re here to guide you every step of the way! That’s why we built community and accountability into our program.

Because it works.

Ready to dive in and see for yourself what makes us the fastest-growing health and fitness company on the market today? Join us for the next round of the FASTer Way!

Want to learn more about our science-backed strategies? Check out these articles:

• Intermittent Fasting: Fad or Fact?

• What is Carb Cycling?

• Why Restrictive Diets WON’T Help you Long Term

• Sleep Better to Burn Fat

Exciting FASTer Way Updates!

Here’s what you may have missed this week in the FASTer Way

Our VIP Membership is going vegan for a month! We’ll be participating in a plant-based challenge for the month of February, and we can’t wait!! We’ve been working with a chef to develop delicious recipes for our meal plan and we have some delicious meals in store!

Our regular meal plans will still be available, so if you’re in our VIP Membership you’ll have access to both!

If you’re looking for a tasty treat but don’t feel like diving headfirst into a donut, try this delicious smoothie bowl, it’s a client favorite:

RASPBERRY AÇAI BOWL

1 SERVING | 5 MINUTES

MACROS

carbs - 90g | fiber - 18g | fat - 10g | protein - 5g

INGREDIENTS 

For bowl:

• 1 banana, frozen

• 1 packet unsweetened açai blend 

• 1 cup frozen raspberries

• ¼ cup nut milk

Toppings (optional):

• raspberries, fresh or frozen 

• cacao nibs

• shredded coconut 

• sliced strawberries

INSTRUCTIONS

COMBINE the banana, açai packet, raspberries, and milk in a high-powered blender.

BLEND until completely smooth (if necessary, add up to ¼ cup more milk to blend smooth).

POUR into a bowl and top with raspberries, cacao nibs, strawberries, and shredded coconut.

ENJOY!

Tip: Swap raspberries for other fruits to keep it interesting and new each time! To increase protein, add in a scoop of your favorite plant-based protein powder!

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Perfection is a myth, so we believe in focusing on PROGRESS. This past Friday, our community shared their biggest wins and we are thrilled to hear so many accomplishments and non scale victories!

“My biggest win is booking an appointment with a functional medicine dr in my area that comes highly recommended!!!! Looking forward to moving my health as a top priority in 2020.”

“Completing the 24-hour fast was huge for me yesterday and I made it all 24 hours! Blocked out the noise and did not let myself be tempted. It was mentally and physically what I needed. Feeling strong this week and ready to carry it into the weekend and beyond.

“My biggest win is fitting into that pair of jeans a week earlier than my goal date (my 42nd birthday next week)!

“I started Faster Way in September. Never could I imagine the transformation in my body. I recently went away on cacation. None of my Summer clothes fit me!! Not even a belt could help.”

Our FASTer Way community is absolutely crushing it and we are honored to be a part of the journey!

Reflect on the past week and write down your biggest wins!

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Follow the FASTer Way on Instagram for more recipes and inspiration!

Why You Won’t Need A Weight Loss Resolution Ever Again

One of the most popular (and repeated) New Year’s resolutions is to lose weight, but we think it’s time to move past that. Set yourself up for real success—learn why you won’t need a weight loss resolution ever again!

What if you never had to make another New Year’s resolution to lose weight? Sound too good to be true? We’re happy to tell you that not only is it true, but it’s simple, too! 

It’s not just about trying to eat less or exercise more. It’s about building sustainable habits with small and simple changes that don’t overwhelm you. Consistency is the real key to success, not the quick fixes and challenges that so many people seem to love. It’s not about doing something difficult for a short time. It’s about doing something simple for the long term.

Here’s why you won’t need a weight loss resolution ever again:

You Can Fuel Your Body Properly

Rather than putting yourself through another unsustainable and unrealistic diet, start giving your body the fuel it needs to function properly. Adequate caloric intake keeps the metabolism running high, the thyroid functioning optimally, and keeps you from getting hangry (you know what we’re talking about!). 

And if you’re ready to really maximize your nutrition, you can incorporate these science-backed cutting-edge strategies!

Intermittent Fasting

It’s all the rage in the fitness industry, but for good reason! Intermittent Fasting is not only simple, but it’s FREE to do, and there’s a whole lot of research emerging showing incredible benefits like hormone regulation, cellular repair, cellular waste removal, muscle maintenance, and increased metabolism. 

Carb Cycling

Another key to increased nutrition success is carb cycling. Alternating your carb intake and pairing it with your workouts is an extremely effective way to change your overall body composition, get that life-changing energy back, sleep better, and train your body to burn fat instead of carbs. Low carb days will help you burn fat while higher carb days will keep your body (and hormones!) running smoothly—both are important!

Tracking Macros

Figuring out your macros (and adjusting them to fit your goals) can be a bit tricky but once you find the right ratios and learn to listen to your body, you will be able to fuel your body correctly!

Macros (short for macronutrients) are the building blocks of our food—carbs, fat, and protein. All three are essential to a balanced diet, so no matter how you choose to eat, we do NOT recommend following a plan that cuts out an entire macronutrient. The two popular methods we’re talking about are low carb and low fat. Again, your body needs BOTH to function properly, so eating in a balanced way is key.

When you learn how to fuel your body in a way that gives it everything it needs to function optimally, not only are you going to feel amazing, you are going to be healthier and more fit than ever before. It’s a game-changer, friend.

You Can Establish Flexible Lifestyle Habits 

While there are plenty of diets out there that might help you drop some pounds (usually water weight), trying out a diet that doesn’t allow you to ever go out to eat with your friends or enjoy any of your favorite foods just isn’t sustainable. 

We all know how the story of the fad diet plays out: deprive yourself, drop a few pounds, lose energy, get headaches, and eventually quit. Then, unfortunately, most likely gain the weight right back. 

That’s exactly why the FASTer Way to Fat Loss was born. It’s a program that helps you get well, prevent disease, and fulfill your purpose with energy—all while allowing you to burn fat, balance your hormones, and live a real life. This means going out with friends, having the energy to get through the day, and enjoying your favorite treats. The most important part is flexibility so you can actually maintain those life-changing habits, and turn your body into a fat-burning machine.  

Your Habits Will Keep You Going 

Most New Year’s resolutions get ditched halfway through January because most people dive into their goals without a plan and without establishing habits. When motivation starts to wane, so does effort, which means the goals die off. 

On the other hand, when you implement new habits in a sustainable way, it’s a different story—especially when those habits result in waking up with energy that lasts all day, feeling confident in your skin, and turning your body into a fat burner. You’ll want to continue building and strengthening those habits! Nothing is more motivating than finally getting results. 

You Can Join A Community To Keep You Engaged and Motivated

Going after goals and making lifestyle changes becomes a whole lot easier when you have a community to mentor and support you. Our FASTer Way community includes people from all different backgrounds committed to making changes that will lead them to lasting results. You’ll get all the motivation and support you need to thrive no matter how busy life gets. 

This time next year, you won’t need to make another resolution you probably won’t follow through with—because you’ll be living a healthy lifestyle and loving it!

Join us for the next round of the FASTer Way to Fat Loss, where you’ll learn how to turn healthy habits into a real lifestyle. We can’t wait to welcome you!

For more information about our strategies, check out these articles!

• Intermittent Fasting: Fad or Fact?

• What is Carb Cycling?

• Why Restrictive Diets WON’T Help you Long Term

• Sleep Better to Burn Fat

How To Develop Habits That Keep You Fit and Healthy

If you’ve never been big on resolutions or goals, we have good news! There’s actually a better way to achieve fat loss and better health. Learn how to develop habits that keep you fit and healthy!

The Problem with Willpower

You’ve probably never thought of your willpower as a muscle, but research shows that, just like a muscle, your willpower gets fatigued and becomes exhausted the more you use it. 

That’s exactly why restrictive diets don’t last very long—your willpower can’t last forever and you’ll quickly find yourself off track, back to your old habits, and inevitably frustrated. Hello, yo-yo diet rollercoaster! 

If you want to lose weight AND do it in a healthy way (mentally and physically), you need to set yourself up for success—even when your willpower is depleted. 

That’s why the FASTer Way to Fat Loss was born. It’s not a fad or a crash diet—it’s a lifestyle. We teach people how to live in a realistic and sustainable way by using cutting-edge strategies like Intermittent Fasting, balanced macros, and carb cycling—all paired with effective workouts.

This means you can enjoy a donut, go out to eat with your friends, or have a Coke… all without crashing your diet (because you won’t be on a diet, you’ll just be living your healthy lifestyle!).

The FASTer Way is unlike any other fitness program, because you don’t need a hulk-sized willpower muscle to maintain it, and you don’t have to cut entire food groups out of your life. We give you a strategy that will help you develop life-changing habits and absolutely crush your goals. 

Here are a few ways to stay fit and healthy and develop life-changing habits: 

Habit Stacking  

Here’s the thing, creating new habits is a bit of a science—brain science, to be exact. 

Habit stacking is a great life hack for building healthy, new habits in a way that doesn’t require iron willpower, it simply uses your current habits that already have a strong neuro-connection in your brain.

We all have habits that are almost automatic for us, meaning that we don’t even think about them anymore because we do them every day.

For example, here are a few habits you may already have:

• Making your bed

• Showering

• Making a cup of coffee

• Dropping the kids off at school

Habit stacking goes like this: After [current habit], I will [new habit].

For example: After making my bed, I will do 5 push-ups.

You are essentially hacking your brain by creating an easier and FASTer way for you to make healthy habits a part of your normal, everyday routine. You are simply using those strong connections you already have as a trigger for new habits. 

Read more about developing habits here!

Easing In 

At the FASTer Way To Fat Loss, we don’t care about perfection because it doesn’t exist. We care about progress.

When you begin habit stacking, start out with small and manageable steps and ease your way into a routine.

Once you’ve mastered “After making my bed, I will do 5 push-ups,” then you can expand to, “After making my bed, I will do my FASTer Way workout.” (we keep them to about 30 minutes or less!).

The key is to avoid the “cold turkey” approach and allow yourself to get comfortable and confident in what you are doing. 

Achieving your goals takes time, but those small successes build up and they form connections in your brain to those new habits—making them stick. 

Accountability and Community

When you’re starting out, it’s important to have some accountability while you are in the process of creating new habits.

Going at it alone leaves you more susceptible to giving up when life gets busy or a challenge arises. 

Eventually, your new habits will take root and you won’t need the same degree of accountability, but you’ll still want to be a part of a community that understands you and what you are doing—and supports you along the way! 

When it comes down to it, having a community that’s there for you while you are creating your new healthy lifestyle is crucial. We’ve helped more than 130,000 clients get into the best shape of their lives with the best fitness program out there. The FASTer Way isn’t another diet. It’s a flexible, sustainable lifestyle that helps you develop habits that will keep you fit and healthy for life. 

Curious about what makes us different? Find out for yourself! Join us for the next round of the FASTer Way to Fat Loss and let’s do this thing! 

To learn more about our strategies, please visit these articles:

• Intermittent Fasting: Fad or Fact?

• What is Carb Cycling?

• Why Restrictive Diets WON’T Help you Long Term

• Sleep Better to Burn Fat

3 Reasons The FASTer Way to Fat Loss Is Ideal For Busy Moms

A mom’s work is never done, but that doesn’t mean she can’t make time for a healthy lifestyle! The FASTer Way to Fat Loss is ideal for busy moms because it was created by a busy mom!

All moms know that being busy never really ends. You’re “on the clock” from the time you wake up to the time you go to bed, and even then, you don’t always feel like you got it all done! That’s why the FASTer Way to Fat Loss is the perfect solution—it was created by a busy mom that wanted a healthy lifestyle (that didn’t take over her life). 

FASTer Way creator Amanda Tress knew that any fitness program NOT designed to fit into a busy life just wasn’t going to be a true lifestyle for her or anyone else. That’s why the FASTer Way is simple AND easy!

Moms have a lot to do every day. Between balancing work, kids, spouses, friends, and schedules, life can be intense. So, when it comes to taking care of your health, hitting your weight loss goals, and feeling confident, you need a fitness program that can make it easier for you!

We’ve helped tens of thousands of moms achieve a healthy, sustainable lifestyle through the FASTer Way. They’ve seen incredible results when it comes to their energy levels, their moods, losing fat—not just weight, but stubborn belly fat—and feeling more confident than ever.  

Can the FASTer Way fit into your life? YES!

3 Reasons The FASTer Way to Fat Loss is Ideal for Busy Moms

1. The FASTer Way Is Flexible

If there’s one thing that all moms need in life, it’s flexibility. Whether it’s someone getting sick, a blow-out diaper as you’re walking out the door, or your middle schooler telling you the night before that their science project is due, being a mom requires a lot of quick thinking and creative planning. 

Unlike restrictive diets that are uncompromising and unrealistic, The FASTer Way gives you freedom and flexibility as you are working toward your goals.

You can easily change a low carb day to a regular macro day. The FASTer Way nutrition plan is a cycle of low carb days and regular macro days that you can rearrange to fit your schedule. Birthday party? No problem, you can have your cake and eat it, too! 

You can move your eating window to match up with your plans. If you have a special dinner planned, you can move your window down. If you have a brunch planned with your girlfriends, move your window up. Do what works for your life—and enjoy that mimosa and quiche without feeling like you just crashed your diet!

The FASTer Way is so effective because it’s flexible enough that you can adjust the program to meet your needs AND still eat the foods you love! That’s what a real lifestyle is—having a strategy that accommodates real life.

2. The FASTer Way Has Efficient Workouts

In the world of motherhood, “me time” is a huge commodity. We know that as a mom, your time is already stretched thin and time for yourself isn’t always easy to carve out. 

Here’s the good news! You don’t need to spend hours in the gym to get an effective workout. 

There’s more good news! You don’t even have to leave your house. 

The FASTer Way offers daily workouts that include a Home, Gym, or Low-Impact option. No matter your fitness level or gym membership status, we have a workout for you! Our home workouts require very little equipment (just a few basics) AND our trainers offer plenty of variations depending on what you might have. No kettlebell? No problem! No bench? No biggie! We’ll meet you where you are.

The FASTer Way workouts are easy to follow AND they won’t take a lot of precious time out of your day. You get the most out of your workouts in about 30 minutes every day. So on those crazy busy days, meeting your workout goal isn’t just possible, it’s easy to do before the kids are even up!

3. The FASTer Way Has Simple and Delicious Meal Plans

The FASTer Way meal plans will be your new best friend because let’s be honest here, the hardest question we have to answer every day is, “What’s for dinner?” When you are focusing on better nutrition, knowing how to fuel your body correctly can make that question even harder to answer. 

So for those days when you have no time to plan, or when you just can’t think about ONE MORE THING, use the simple FASTer way meal plan! We provide them for ALL clients, whether they’re new OR in our VIP membership. They aren’t required for success, simply another tool we offer to make your life easier.

And the best part? Your daily meal plan is only one tap away in the FASTer Way app! Choose from our REGULAR meal plan or our VEGAN meal plan—all the recipes are literally at your fingertips.

Community of Moms  

If your goals is to get leaner, healthier, and regain your confidence, join our community of moms that are there to support you, cheer for you, and be a listening ear when you have “one of those days.”

The way the FASTer Way is designed for busy moms because it gives you everything you need and nothing you don’t. Whether you’re up at night with a baby or up at night worrying about a teenager—we’ve got you.  

If you’re ready to live a busy-but-healthy lifestyle, join us for the next round of the FASTer Way to Fat Loss. Tens of thousands of moms can’t be wrong!

Want to know more? Learn about our strategies here:

• Intermittent Fasting: Fad or Fact?

• What is Carb Cycling?

• Why Restrictive Diets WON’T Help you Long Term

• Sleep Better to Burn Fat

What Your Doctor Didn’t Tell You About Birth Control

Birth control is a hot topic, especially when it comes to hormones and IUDs. Most women choose their birth control based on their doctor’s recommendation, but when doctors don’t fully educate their patients, it’s not an informed decision… one that can have unexpected consequences. Find out what your doctor didn’t tell you about birth control.

Birth control is a topic that affects nearly every family at some point, but it’s not a topic that gets much public discussion. In fact, from what our FASTer Way clients tell us, it seems most doctors don’t take the time to educate their patients about the potential risks or negative side effects that may be caused by hormonal birth control. That makes it impossible to make an informed decision, which is really what most women want.

Holistic health and sex expert Jess Brassington joined Amanda on the FASTer Way Podcast to talk about this important topic. Listen in (or keep reading!) to learn what synthetic hormones are actually doing to your body and what you can do about it. 

Jess Brassington entered the holistic health world about 10 years ago. She decided at that time that she needed to become an advocate for her own health. She began looking for ways to live life in a less processed way and started her journey toward a holistic health approach. She is now a holistic health coach, a certified sex educator, and a sex and intimacy coach.

Jess talks to many clients about sex and sexual health. This can be a hard topic for a lot of people to approach because so many of us were raised either not talking about sex or associating sex with shame. Jess’s mission is to help others take control of their health on a more holistic level, including sexual health and birth control.

She joined us on the podcast to talk about hormonal birth control and what it’s actually doing to our bodies. Most doctors don’t give this information to their patients, and we’ve heard from hundreds of FASTer Way clients that this lack of information has had a major negative impact on their health and their lives. We want women everywhere to make informed decisions about their health!

What Your Doctor Didn’t Tell You About Birth Control

This topic affects nearly all women at some point in their lives, but we are surprisingly uninformed by our conventional doctors about what hormonal birth control is actually doing to our bodies.

Amanda Tress, founder and CEO of the FASTer Way to Fat Loss, was pushed by her doctor to get the Mirena IUD. This OBGYN also told Amanda there were no known side effects (which, according to the manufacturer, isn’t true! Click here to view Bayer’s list of possible side effects).

Amanda’s Symptoms on Mirena

• Compromised immune system (sick for 7 weeks)

• Heart palpitations

• Chest pains

• Less stress effective

• Burnout

• Depression

• Less motivated

• Anemic

• Weeks of spotting

Additional Mirena Symptoms Reported by our FASTer Way Community 

• Extreme Anger/Rage

• Abnormal lack of patience

• Anxiety

• Social withdrawal

• Migraines

• Low libido

• Cystic acne

• Hair loss

• Weight gain

• Brain fog

• Increased midsection fat

Amanda’s functional medicine doctor has even seen some extreme cases where women lose their ability to see or walk!

Not every woman experiences these symptoms in conjunction with a hormonal IUD, but many women do—we’ve heard from hundreds JUST in our FASTer Way community!

Does the Science Support the Symptoms?

Amanda has her blood work done at regular intervals, so it was easy to compare her results before and after the Mirena (which she had removed after about five months after placement).

According to her doctor, Amanda’s hormones were abnormally low across the board after the Mirena. Testosterone, estrogen, progesterone—even her white blood cell count—were all extremely low. At 33 years old, she was in an induced menopausal state. 

What’s Happening in the Body?

Hormonal birth control changes your sex hormone levels, which most people probably expect, but it has a BIG impact on the body, which most people may not expect. For example, progesterone is called “nature’s chill pill” and when it’s suppressed, you’re prone to stress going up, your anxiety going up, and you might feel tired all the time. Jess told us that a friend confided in her, “I can’t be the mom I want to be.” When she stopped the synthetic hormones, her symptoms subsided almost immediately.

Ovulation is the 5th Vital Sign

Ovulation is now recognized as the fifth vital sign, after body temperature, blood pressure, heart rate, and respiratory rate. Ovulation is a sign of health and it’s important for women to ovulate regularly—even if they aren’t planning to conceive a child. According to Jess, “You’re basically cutting off the communication between your brain and your ovaries when you take hormonal birth control.”

“You don’t want to keep managing symptoms and not get to the root cause.”

-Jess Brassington

Coming Off of Hormonal Birth Control

Coming off of hormonal birth control may seem straightforward, but eliminating synthetic hormones is only part of the equation. Many women report that they feel an immediate difference after cessation or removal, but many also report that they don’t—they feel a very gradual improvement that sometimes takes years

It’s important to know that when you come off of birth control, even if you feel great at first, things can change around six months. This is when your body begins to detox from those synthetic hormones. You could start experiencing symptoms such as anxiety, depression, Hashimoto’s, hyperthyroidism. 

Jess’s best advice is to listen to your body AND find a doctor who will listen to you. “If you can’t go to your doctor with anything and everything about your body, find a new physician.”

Options for Non-Hormonal Birth Control?

Fertility awareness (also called Natural Family Planning, the Sympto-Thermal Method, the Ovulation Method, and the Billings Method) does not require any drugs or devices. Using your basal body temperature, cervical mucus, and tracking your cycles to determine ovulation, you’ll know when you’re most likely to get pregnant and can either abstain or use a barrier method (like condoms).

Parting words from Jess

Give your physical and mental health the attention they need. Get your head right and your body will follow. It’s important to get all these areas right and to be able to talk about it with your partner.

Further Reading about hormones, birth control, and ovulation:

• Beyond the Pill: A 30-Day Program to Balance Your Hormones, Reclaim Your Body, and Reverse the Dangerous Side Effects of the Birth Control Pill

• The Fifth Vital Sign: Master Your Cycles & Optimize Your Fertility

• This Is Your Brain on Birth Control: The Surprising Science of Women, Hormones, and the Law of Unintended Consequences

• Period Guru @JennaLongoriaHealth on Instagram (tell her Unprocessed Jess sent you!)

You can find Jess online at UnprocessedJess.com or at her podcast Naked Talk With Jess.

STEAK KABOBS

4 SERVINGS | 20 MINUTES

MACROS

carbs - 7g | fiber - 2g | fat - 8g | protein - 21g

INGREDIENTS

1 pound steak medallions

1 bell pepper, cut into 1” pieces

1 cup mushrooms

½ red onion, cut into 1” pieces

kabob skewers

INSTRUCTIONS

HEAT grill to medium-high heat.

DIVIDE ingredients evenly. 

ADD ingredients to kabob skewers.

PLACE kabobs on grill and cook until steak is cooked through and veggies are tender.

ENJOY!

Sign up below to receive your FREE 5-Day Sample Meal Plan! 

CAJUN SHRIMP AND SAUSAGE VEGGIE SKILLET

4 SERVINGS | 20 MINUTES

MACROS

carbs - 13g | fiber - 5g | fat- 31g | protein - 50g

INGREDIENTS 

1 pound large shrimp

14 ounces pork or chicken sausage 

2 medium zucchini, sliced

2 medium yellow squash, sliced

½ bunch asparagus, sliced into thirds

2 red bell peppers, chopped

salt and pepper, to taste

2 tablespoons olive oil

2 tablespoons cajun seasoning

INSTRUCTIONS

COMBINE shrimp, sausage, zucchini, yellow squash, asparagus, bell pepper, and salt and pepper in large bowl. 

ADD olive oil and cajun seasoning and toss to coat meat and veggies.

ADD to a large skillet over medium-high heat.

COOK for 5–7 minutes until shrimp is pink and vegetables are tender.

ENJOY!

Sign up below to receive your FREE 5-Day Sample Meal Plan! 

Failing Doesn’t Make You a Failure

Failing does not make you a failure and it doesn’t define who you are, but no one enjoys the process of failing. Let’s focus on progress over perfection plus these five tips for dealing with failure!

Recently, Amanda Tress, founder and CEO of the FASTer Way to Fat Loss, posted this image on Instagram… and the response was overwhelming! Hundreds of comments agreeing with, giving thanks for, and loving this message. Comments like,

• “Needed this today! Thank you!!”

• “Love this!! We all need to be less critical of ourselves and give ourselves grace.”

• “Needed this encouragement!!! Thank you!”

• “Thank you!!! It’s always refreshing to hear that I’m not alone. It happens to every one of us!”

• “And this is exactly why I love FWTFL! Thank you for being real! After having an off week, I needed to hear this!”

Women everywhere resonate with it because, whether we like it or not, we all feel the pressure to be perfect—and the guilt of never getting there.

The truth of the matter is, no one is perfect. We all “fail” from time to time, in ways both big and small. So, let’s have an honest conversation about “failure” and its role in our growth, because this might just be the gamechanger you need to absolutely crush your goals!

Perceived “Failures”

Far too often, we get down on ourselves for things that are simply perceived “failures.” We measure our actions and progress based on what we see others doing and what we believe others think we “should” be doing. However, these things are NOT real failures. Not getting out of your PJ’s all day or disagreeing with someone you care about are simple choices we’re all entitled to make. We only consider them failures because somewhere along the line, we allowed other people’s expectations to determine what we believed we should be doing and how we should be behaving. 

This isn’t to say you should lower your expectations or totally ignore the guidance of others in your life, BUT...these types of things are merely choices that are, for the most part, neutral. They have no real negative effects on our lives and only carry the weight of the word “failure” because of the pressure we put on ourselves. 

Real “Failures”

Real “failures” are actual attempts at things that don’t work or mistakes that do have a negative effect on our own lives or the lives around us.

Making a costly mistake at home or in business, launching something that no one buys, forgetting an important meeting, losing your temper irrationally at your children… these could all be things that we put into the real “failure” category. 

These things can feel huge because they are a direct blow to our confidence, and can easily lead us toward throwing in the towel. They can feel like a huge burden to carry and often can lead to massive amounts of anxiety, frustration or fuel to “make things right”. This is usually more about easing our own ego than actually doing what needs to be done for the good of both ourselves and others. 

The Truth About Failure

While both perceived and real failures seem huge at the time, they usually aren’t. In fact, making mistakes often means you’re in the game. It means you’re showing up. It means you care. 

Eating breakfast when you planned on fasting isn’t a failure—most people don’t care enough to even give fasting a try! You do, and you’re doing the best you can to make it happen. 

Launching something no one buys isn’t a failure—you created something and put it out into the world. You’re doing better than most people who just let their ideas collect dust in their minds, never taking the time to try to create anything new. 

Failing often means you have standards and expectations, and you care about showing up to make things happen. Failing at something doesn’t make you, as a person, a failure. It makes you’re human.

5 Tips for Dealing with Failure

No one enjoys failing, but when we can reframe our perception and look at it in a new light, failure isn’t nearly as painful or difficult. These five tips will help you deal with failure when it comes!

1. Failure is not final unless you allow it to be final. You can either let small failures stop you in your tracks, or you can let them serve as feedback and course correction. You can learn from your failures and get better, or you can succumb to the weight of them. Failure happens, but it doesn’t have to be the end unless YOU say it’s the end. 

2. Give yourself grace. When you fail, give yourself grace. Think about how to move forward, then MOVE FORWARD. Forgive yourself, if necessary, and know that you’re doing a great job.

3. Progress over perfection. This is our mantra in the FASTer Way to Fat Loss! We live by it daily and remind our clients ALL THE TIME that perfection is never our goal—we want progress! Even if you can get only 1% better every day or every week, that progress adds up to significant gains over time.

4. Learn from your failures. If you don’t evaluate the mistakes you make to determine if they’re merely perceived or actual issues, then you won’t be able to make improvements. And, if you don’t make improvements, then your failure is essentially wasted. 

5. Failure doesn’t make you a bad person. Who you are is not directly related to how perfectly you go through life. There is so much more to you than that! Don’t let setbacks determine your self-worth.

At the end of the day, you can either let “failure” taunt you, keeping you from your true purpose in life, or you can look at it for what it is: a learning opportunity on your journey toward fulfilling your role in life. 

If you want to accomplish big things at home, in business/work, or in your community, then you have to commit to reframing failure, embracing it as a tool for learning, and never allowing it to determine your worth. 

Do you live by the mantra Progress Over Perfection? Let us know in the comments!

Learn more about the FASTer Way lifestyle:

• Why Intermittent Fasting is necessary for optimal health

• Tips for living a healthier lifestyle

• What is Carb Cycling?

5 Health + Fitness Trends to Avoid in the New Year

There’s no “magic bullet” for weight loss, but that doesn't stop millions of people from trying the biggest trends on the Internet. Avoid these 5 popular wellness trends that might give you quick short-term results, but will set you back in the long run!

If you want to lose weight, get well, prevent disease, and fulfill your purpose with energy, there are solid, science-backed strategies that could move you toward your goal. There are also plenty of popular trends that will actually hold you back from the healthy lifestyle you’re trying to live!

Avoid these 5 wellness trends and focus on a lifestyle that will help you feel your best, look your best, and BE your best! The FASTer Way lifestyle is the perfect solution for healthy strategies balanced with real life.

5 Wellness Trends to Avoid

1.Cutting Carbs

If you’re familiar with the FASTer Way, then you know we’re passionate about healthy, sustainable strategies. 

There are a lot of reasons cutting carbs out of your diet is a bad idea, but in short, your body needs complex carbs for brain function, optimal thyroid output, and energy. Cutting them out completely is a sure-fire way to lose weight quickly (for a while), then gain it all back when your metabolic rate slows down and your willpower runs out. Women, in particular, need a healthy dose of carbs to keep their hormones in check and their fat loss on track. 

Unless you have a medical reason to cut carbs, this is NOT an optimal strategy for long-term weight loss and overall health. Instead, try a carb cycling approach that gives your body the carbs it needs, while also giving you the benefits of eating low carb, occasionally. 

Learn more about carb cycling:

• What is Carb Cycling

• Carb Cycling for Women

• Carb Cycling Made Simple

2. Weight Loss Pills, Shakes, Supplements, or Cleanses

There are some great supplements and cleanses out there (and a lot that you should definitely avoid!), but if you’re using them to lose weight without changing your lifestyle, it simply won’t work. No matter how many products you try, if you don’t get to the root of the problem, no amount of supplements will get you healthy OR help you burn fat.

Instead, try implementing some healthy strategies that you can practice long term. Focus on whole foods. Move your body. Rest your body. Start Intermittent Fasting. Do carb cycling. Change your mindset. For the best results, do all of these things (which we’ll teach you in the FASTer Way to Fat Loss)!

3. Working Out With No Real Plan

There are plenty of great tools out there (apps, mirrors, YouTube, and more!) to help you find a workout you love. However, if you are simply relying on random workouts that are not part of a larger holistic plan, then you won’t see the long-term results you want. They can be the best workouts on the planet, but if they aren’t part of a cohesive program and paired intentionally with your nutrition AND your other workouts… you’re not going to see results. 

Instead, look for an approach that intentionally pairs different types of workouts with a full nutrition plan so you aren’t over-taxing your adrenals, and you are getting the maximum fat-burning results that you want.

4. Joining Challenges With People Who Aren’t Trained Professionals 

In today’s online world, anyone can call themselves a health coach and start dishing out exercise and nutrition information. Unfortunately, this is a huge problem for consumers. 

Cookie-cutter programs (with no real professionals to coach clients through the strategies) are wreaking havoc on metabolisms, mindsets, and health. This cycle continues to perpetuate the yo-yo diet culture and does more harm than good. 

Be sure that you choose a trained, certified, and experienced coach who is promoting sustainable, science-backed strategies… not the new DVD series of the month. 

5. Slashing Calories and Exercising Too Much

This isn’t a new trend, but it seems to be one that never goes away. 

Real talk: if you undereat and overexercise for too long, you’ll actually depress your metabolism, making it impossible to keep the weight off without cuttinging calories further. Instead, you need to learn how to fuel your body with ENOUGH food to keep it running optimally, while also enjoying some of your favorite treats—guilt-free—because your quality of life matters.

Look for a lifestyle that’s going to teach you how to effectively manage your macro and micronutrient intake while utilizing effective exercise to reach your goals without doing long-term damage to your metabolism. 

What To Do Instead

Roller coasters are for amusement parks, not your health. Instead of riding the ups and downs of weight gain and loss, learn how to eat in a flexible way that still allows you to have your donuts and eat them, too!

The FASTer Way to Fat Loss is unlike any program on the market. In just four years, we’ve helped more than 130,000 clients get into the absolute best shape of their lives… and stay that way. No more resolutions to lose weight. No more roller coasters. Just a simple, flexible lifestyle that makes health and fitness doable for the long run. Join the next round to experience it for yourself!

How To Survive 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!

The FASTer Way 2019 Accomplishments

2019 was a banner year for the FASTer Way to Fat Loss! We grew as a company, as a community, and especially as individuals—all thanks to our incredible community of FASTer Way members. Here’s a look at what they helped us accomplish in 2019!

 While our clients were working hard this year, we were also working hard to bring more value to our members and to anyone looking for a great, new resource to improve their health and fitness. In 2019, our goal was to SIMPLIFY the FASTer Way lifestyle, and we made significant improvements to enhance our clients’ experience. 

In the last 12 months in our VIP Membership, we have:

• Created an on-demand digital studio with new modalities (yoga, barre, HIIT boxing, spin, dance aerobics, and more) that can be accessed any time, anywhere

• Added new instructors and head trainers to our roster 

• Introduced live community workouts 6 days per week

• Formed specialized sub-groups within our women’s VIP membership so clients could connect with others in their same stage of life (breastfeeding, menopause, etc.)

• Offered one-on-one consults with head trainers 

• Expanded options to work out with any device: phone, tablet, or TV via Chromecast

• Released weekly meal plans with a daily breakdown of meals and recipes

• Included a weekly vegan meal plan for our plant-based clients

• Released our all-new app for VIP clients as well as a separate app for new clients so workouts, meal plans, and all FASTer Way info is available at your fingertips

In the last 12 months, The FASTer Way has:

• Redesigned the program to introduce habits systematically for real lifestyle change

• Launched The FASTer Way Podcast to bring listeners weekly interviews with leading experts in the wellness industry

• Published the FASTer Way to Fat Loss Book, which quickly became an Amazon #1 Best Seller

• Held a conference for hundreds of our FASTer Way Certified Coaches and Affiliates

• Certified hundreds of new coaches, bringing the total to more than 1,700.

• Released new merchandise including tape measures, resistance bands,  apparel, and more

• Donated more than $200,000 to cancer charities

• Relocated to the new FASTer Way headquarters in Tampa, Florida

• Dedicated part of the Tampa studio to exercise oncology services (personal training for cancer patients offered for free)

• Was named Tampa’s fastest-growing company

• Appeared on many TV segments and podcasts to spread the word about Intermittent Fasting and the FASTer Way

• Created a scientific advisory board with top researchers to continue giving you the best, more current science-based information

• Helped more than 130,000 clients change their lives through healthy living

It’s been a whirlwind year, and we have our members to thank for giving us a reason to reach for the stars. We see daily proof that the FASTer Way offers hope to those who had given up and guidance to those who need a helping hand.

TO OUR MEMBERS:

Thank you for another incredible year of motivation, milestones, and moving stories of success and hope. We are grateful for each one of you and your tireless dedication to improving yourselves and the world around you. The vibrant VIP Membership community is unmatched in the fitness industry, and everything we have accomplished this year is because of you! 

We have BIG plans coming your way in 2020 and we can’t wait to share more! 

Our mission is to help you get well, prevent disease, and fulfill your purpose with energy. Let’s do this!!

 To learn more about the FASTer Way program and strategies, please read these articles:

• Can Vegans do the FASTer Way to Fat Loss?

• Thriving Through Pregnancy with the FASTer Way

• What is Carb Cycling?

• What is Intermittent Fasting?

• What is the FASTer Way to Fat Loss
  

Can I Try Intermittent Fasting On My Own?

Intermittent Fasting is everywhere these days! Everyone is talking about it, and maybe you’ve wondered, “Can I try Intermittent Fasting on my own?” But there’s more to it than simply skipping breakfast. Amanda Tress, founder and CEO of the FASTer Way to Fat Loss, appeared on Bloom TV to talk about Intermittent Fasting and what everyone needs to know about it.

Who is Amanda Tress?

Amanda struggled with health issues beginning in her teenage years including high blood pressure and a metabolic disorder. She set out on a journey to solve her own problems and eventually became a certified personal trainer and certified nutrition coach so she could empower others to change their lives as well. 

She developed the FASTer Way to Fat Loss in 2016, which incorporates Intermittent Fasting, carb cycling, whole-food nutrition, and effective 30-minute workouts. Her clients saw incredible success and the program spread quickly—the FASTer Way has now served more than 130,000 clients.

What is Intermittent Fasting?

Intermittent Fasting is NOT a diet. Rather, it’s an eating schedule with defined windows for eating and fasting. We are either digesting or healing—our bodies can’t do both at the same time. Intermittent Fasting allows us to heal, burn fat, improve the immune system, and increase energy.

The Problem with Intermittent Fasting

A lot of women come to the FASTer Way after trying Intermittent Fasting on their own—and failing—because they didn’t have the proper guidance and they didn’t do it correctly. Many people try IF without doing any research. They usually limit calories and undereat long term, which means they could damage their metabolism, promote weight gain, cause hormone imbalance, and other issues.

What Intermittent Fasting ISN’T

The fasting window is NOT an excuse to eat junk food and it’s NOT a way to limit calories. Most people who Try IF on their own are severely undereating, which is compromising their goals as well as their health.

It’s important to eat enough of the right foods at the right time, and it’s vital to eat enough of the right macronutrients and micronutrients so we can optimize metabolism, burn fat, maintain lean muscle, and receive all of the incredible health benefits. 

Should I check with my Dr before I start IF? Many traditional doctors are not familiar with IF as a beneficial nutrition strategy. Do some research, speak with someone on the FASTer Way team, or speak with a functional medicine doctor. Find an expert who can give you sound advice.

Should Everyone Do Intermittent Fasting?

Yes! Everyone should be doing a minimum of a 12/12 Intermittent Fasting protocol, which means the feeding window and fasting window are each 12 hours.

Most people are able to go up to a 16/8 fasting protocol and see incredible benefits, and this is where working with a professional will be hugely beneficial. They’ll help you figure out what’s best for your body. 

Many women struggle with adrenal fatigue, hormone imbalance, suboptimal thyroid function, etc. It’s important to know how to modify fasting to work for you so it doesn’t contribute to your problems rather than promote healing. Work with a credentialed professional to find the best protocol for you.

Find more information about Intermittent Fasting!

• Tips for Intermittent Fasting

• Hoda and Jenna Try Intermittent Fasting on TODAY

• FASTer Way to Fat Loss FAQs

• Carb Cycling Made Simple

How Tiny Habits Lead to Big Changes

There are a lot of myths surrounding habits and how to use them to improve your life. The real key to success is forming tiny habits that lead to big changes.

Have you ever heard that it takes 21 days to create a new habit? Or that repetition creates habits? Or even that more motivation is all you need to stick to new habits?

There’s good news—these are all myths! These (and many other) habit myths have held countless people back from making simple changes that can lead to big results.

We recently invited Dr. BJ Fogg to chat with us on The FASTer Way Podcast all about how tiny habits lead to big changes, and he shared truly insightful information that’s literally changing lives. Listen to the full episode here:

TINY HABITS

The fastest way to see BIG changes is through tiny efforts. This may sound counterintuitive, but research shows that it’s much more effective than trying to make big changes all at once. 

If you’re trying to set a new habit, this means making one small change that you can make into a regular habit that doesn’t take a lot of thought effort. In fact, Dr. Fogg suggests scaling back habits so they’re super tiny.

For example, if you want to create a habit of flossing every day, the goal shouldn’t be to floss your entire mouth every night before bed, it should be to floss ONE tooth. You can always do more than that, but don’t change the goal of the habit, just consider it extra credit if you go above and beyond.

Keep the habit alive by keeping it super tiny. If the behavior is easy to do, you don’t need a lot of motivation, and if tiny habits are easy, motivation swings won’t derail the habit.

B=MAP

Dr. Fogg’s behavior model says that behavior is made up of three things: motivation, ability, and prompt. 

B = MAP

This is a universal model that applies to all ages and cultures and works for starting OR stopping behaviors or creating habits.

Here’s how it works: motivation goes up and down over time. If it’s hard to do, it requires high levels of motivation—so if motivation sags, you won’t do it. If it’s easy to, you’ll keep doing it. You’re building skills of change, motivation, momentum, and increasing your ability to do harder things. 

Success Momentum

Rather than doing one big thing once, do small things lots of times. This gives you lots of small opportunities for success, which is actually more important than one opportunity for larger success.

It may seem trivial to think in these terms, but you feel almost as successful with tiny achievements as you do with one big one, so give yourself lots of little wins by making those tiny changes!

“It’s the frequency of success, not the size of success, that matters.”

-Dr. BJ Fogg

The Pearl Habit

A “pearl habit” is a great tool that can change your mindset quickly, especially if you’re trying to promote a positive habit change.

You can form a pearl habit by taking something that’s irritating you and use it as a reminder or prompt for something positive.

For example, if someone cuts you off in traffic, say to yourself, “Everyone is doing the best they can do. No one is trying to screw up.” It shifts the mindset and helps remove the anger toward the annoying thing or person. You can use this in any situation where the negative habit is caused by something out of your control.

Promoting New Habits

Some habits are best changed if you can do it as a family or household. This matters most with:

• Nutrition

• Sleep

• Media consumption

• Stress management

The people we live with have a huge impact on us in these areas, so if you can make the effort to set tiny habits together, you’ll see better results! Because we all know what happens when someone breaks out the chips and you’re in the corner trying to eat kale. The chips usually win, right? When you’re all working toward the same tiny habits, no one has to feel deprived or frustrated.

Keep It Positive

The best change comes when you feel successful, not when you feel guilty or threatened. Celebrate your wins, and make sure you’re winning often so you can keep building on that success! 

Dr. Fogg’s book Tiny Habits is out Dec 31, 2019. Be sure to pick up a copy so you can dive into the details of making tiny habits work in your life. Visit tinyhabits.com/book for more information! To learn more about Dr. Fogg and his research, visit bjfogg.com or connect on Instagram @bjfogg.