Benefits of Taking Your Workouts Outside

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

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

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

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

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

Some of the benefits of Vitamin D include:

• Improved immunity

• Helps your body fight disease

• Boosts mood

• Reduces stress

• Improves sleep

• And so much more!

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

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

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

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

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

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

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

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

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

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

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

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FASTer Way Yoga Mat

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Everything You Need To Know About FASTer Way VIP

As you may know, the FASTer Way is a 6-week health and fitness program where we teach your body to become a pro fat burner. You might be wondering what comes next after completing your first round of FASTer Way and how you can continue crushing your health and fitness goals.

We’ve got two words for you: VIP MEMBERSHIP! Yep, the FASTer Way to Fat Loss VIP Membership is your next step to continuing on in your health and fitness journey!

Clients who continue on in the monthly VIP program find continued success in reaching their health and fitness goals. They also find help to prevent plateau and the support needed to exceed what they even thought possible! 

We’ve had a lot of questions lately surrounding VIP membership and exactly what you’ll get as a VIP member. So, to keep things simple, we’re breaking it down and giving you the 4-1-1 on all things VIP.

The most unique aspect of our VIP membership is the unmatched support of the FASTer Way community. This truly is a community like no other! In VIP, you’re running alongside thousands of other members who have also completed a 6-week round and are living the FASTer Way lifestyle. Thanks to this incredible community, you DON’T have to do this alone! You’ve got a community behind you cheering you on, encouraging you, and standing by your side every step of the way to see YOU thrive!

WHAT IS THE VIP MEMBERSHIP?

• The FASTer Way VIP membership is the next step after completing a 6-week round of the program. If you loved the accountability of your 6-week round, you’ll LOVE VIP! You’ll experience the same level of accountability with additional support and perks that only come in our VIP membership. You’ll have the unique opportunity to stay with your coach and move right on into VIP!

WILL I CONTINUE TO LOSE FAT AND BUILD CALORIE BURNING MUSCLE IN VIP?

• Short answer: YES! The VIP membership is where you’ll truly establish the FASTer Way as a lifestyle. We always say that the 6-week round is a great start, but the VIP membership is where the magic really happens. It’s in the VIP membership that you’ll continue to burn fat, build calorie-burning muscle, and live out a healthy and sustainable lifestyle.

WHAT PERKS DO I GET AS A VIP MEMBER?

• Daily LIVE workouts for every fitness level and modification! From at-home to gym, low impact to advanced, there is a workout just for YOU!

• Access to our FASTer Way digital studio. You’ll never get bored with our wide variety of workout options! Some of the workouts in our digital studio include:

  • Yoga

  • Barre

  • Dance Cardio

  • HIIT Boxing

  • Abs

  • Strength

  • Stretching/Mobility

  • Cycle/Spin

  • Kids’ Workouts, too!

• Fun, community-wide monthly challenges like detoxes, targeted workouts (plank, booty, abs, etc.), and MORE! 

• A FREE 1:1 consultation with our certified Head Trainers and Health Coaches to discuss goal setting, nutrition, macro adjustments, hormone health, and more to ensure you are getting the best out of the program for your personal health needs and goals.

• Weekly meal guides with recipes and grocery lists.

• Connection with other VIP members in lifestyle groups. We told you we’re big on community!

THIS SOUNDS AMAZING! WHERE DO I SIGN UP?

Already completed a 6-week round of FASTer Way? It’s VIP time! Click here to get started!

Love the idea of VIP but haven’t completed a 6-week round yet? We’d love to have you join us for our next round starting soon!

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***VIP*** Success Planner

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3 Immune-Boosting Recipes to Keep You Healthy

By now you know the FASTer Way philosophy is about preventing disease, not just reacting to conditions in the world. It’s a lifestyle that includes exercising, giving your body plenty of rest and eating nutritious whole foods. While social distancing has helped curb the Coronavirus pandemic, we are still seeing how important it is to avoid pre-existing conditions like hypertension, Type 2 Diabetes and heart disease. Eating the right foods can keep your body in tip top shape and can actually boost your immune system.

If you’re worried about your immune system, you can add supplements or OTC vitamins. Or you can simply boost your immune system naturally with healthy recipes. Make sure you get plenty of vitamin C, E, A and D. You also want to get zinc, iron and folic acid.

These recipes are filled with vitamins, minerals and immune-boosting nutrients that will keep your gut healthy and your body capable of protecting itself.

Plant-Based Yogurt Parfait

Ingredients

• 1 cup almond or coconut milk yogurt

• ½ cup blueberries 

• 1/3 cup raspberries

• 1 Tbsp. chia seeds 

• 1/3 cup granola of choice 

Directions

1.      Add about 1/3 of the fruit to the bottom of your glass.

2.  Top the fruit with about ½ cup yogurt.

3.  Top the yogurt with about ½ of your granola

4.      Repeat until all ingredients are used

Simple Roasted Veggie Salad

Ingredients

Salad

• 3-4 cups mixed greens

• ½ cup sweet potatoes, roasted

• ½ cup broccoli, roasted

• ½ cup bell peppers, roasted

• 1 cup carrots, roasted

• ¼ cup pepitas 

Ginger Dressing

• 1/3 cup tahini

• 1 Tbsp rice vinegar

• 1 Tbsp apple cider vinegar

• 2 Tbsp water

• 1 Tbsp coconut aminos

• 1 Tbsp fresh ginger

• 1 tsp. sesame oil

• ½ tsp. salt/pepper

Directions

1.  Add Ginger Dressing ingredients, except for the water, in a medium mixing bowl and combine with whisk.

2.  Add water until dressing is thin and pourable. Add salt or coconut aminos to taste.

3.  Toss salad ingredients together.

Triple Berry Protein Smoothie

 Ingredients

• 6 oz. green tea as base

• 1 cup berries, fresh or frozen

• 2 scoops protein powder

• Ice

Directions

1.   Steep tea in boiling water until desired strength.

2.  Immediately refrigerate until tea is cool.

3.  Blend tea, berries and protein power together, adding ice as needed for texture and temperature.

4.  Enjoy!

Stay healthy, guys! And make sure to keep your healthy lifestyle going by signing up for our VIP Membership. It includes more helpful coaching, virtual workouts and meal plans. You can also get discounts to our FASTer Way Shop with clothes, gear and equipment to build the perfect home gym while in quarantine. 

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"Break-Fast" Bowl

Did you know that May is National Egg Month? Who would’ve thought!

To pay homage to the delicious, protein-packed little egg, we’re sharing a simple egg recipe from one of our amazing FASTer Way coaches, Renee Carls! (@reneecarls)

We love this recipe because it’s simple, quick, AND great to break your fast with on low-carb days! High in protein and high in healthy fats? Yes please! Not to mention, this recipe is extremely customizable and you can use whatever meats or veggies you have on hand. You know we love our bowl recipes here in the FASTer Way community, so this recipe fits right in!

Be sure to let us know how YOU make your “Break Fast Bowl” and tag us in your pictures on social media @FasterWaytoFatLoss. Thanks for sharing, Renee!

Ingredients:

Nonstick cooking spray

Yellow bell pepper, chopped

Green onion, chopped (save green tops for garnish)

2 eggs, whole

2 egg whites 

Bacon or ham, cooked and cut into small pieces

For Garnish:

Avocado, cut into cubes tossed in fresh lime juice

Grape tomatoes, cut into halves

Green onion

Salt and pepper to taste

Directions:

• Heat medium-size skillet over medium heat

• Spray skillet with nonstick cooking spray

• Whisk eggs and egg whites together in a bowl. Set aside.

• To pan, add yellow bell pepper and green onion. Saute until soft.

• After veggies are soft, add egg mixture to skillet over the veggies. Cook to your preference.

• While eggs are cooking, prepare garnishes. Cut avocado, tomatoes, green onions, cook bacon or ham and chop into pieces.

• Top with salt and pepper to taste and ENJOY!

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Why You Should Mix Up Your Workouts

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

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

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

STRENGTH TRAINING 

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

 Strength Training also:

• Reduces abdominal fat

• Improves cardiovascular health

• Helps control blood sugar levels

• May reduce cancer risk

• Lowers the risk of injury

• Boosts brain health

• Improves flexibility and mobility

• Strengthens bones 

• May increase lifespan

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

HIIT 

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

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

High-Intensity Interval Training also:

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

• Increases metabolic rate for hours after exercise

• Helps burn fat (especially with strategic nutrition!)

• Increases muscle gain

• Improves oxygen consumption 

• Can reduce heart rate and blood pressure

• Can reduce blood sugar

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

ACTIVE RECOVERY

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

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

• Cycling

• Hiking

• Swimming 

• Walking

• Gardening

• Yoga

• Barre 

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

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

• Sleep better at night

• Have more energy all day

• Recognize and celebrate progress

• Feel more confident

• Fit better in your clothes

• Learn how to live a healthy, sustainable lifestyle

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

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

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

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FASTer Way Resistance Band

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FASTer Way Yoga Mat

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FASTer Way Testimonial: Audrey

We wanted to give a little shoutout to Audrey from Putting Me Together! If you need some encouragement on your health and wellness journey, you’ll want to check this out! We are SO inspired by her incredible results with the FASTer Way to Fat Loss! Here is Audrey’s story:

“I wanted to both lose the baby fat from having two kids and get stronger.  My body felt really soft after having two kids, and I constantly was trying to flex muscles just to make sure I still had any? After two 6-week rounds, I lost a total of 16-17 inches all over my body! The crazy part was that I did not kill myself working out (honestly, I scarcely worked out) and that I never felt like I was deprived of food. I had such great results with FASTer Way and I’ve been talking about it ever since!

However, I was skeptical because I had already been doing intermittent fasting and was relatively conscious of what I ate.  I mean, I definitely ate ice cream often and California burritos once in a while, but I am reasonably in tune with nutrition, how much protein, carbs, calories, etc., are in foods, and was conscious of balancing them.  I wondered, “I’m already doing intermittent fasting and eating low-carb most days.  I’m already doing elements of what FWTFL does–how much more effective could this program be?” I jumped in hopeful but also skeptical.

While doing the program, my skepticism actually grew because I felt like I was eating more than ever some days!  Coming from a low-carb lifestyle to eating tons of proper carbs was weird, a little scary, and sometimes a discipline.  Some days I felt like I was eating CONSTANTLY!  I thought, “Umm…how is this going to work?”

But it turns out that intermittent fasting alone wasn’t enough.  A low-carb lifestyle wasn’t enough.  It’s the strategic way that FASTer Way combines intermittent fasting, low carb days, and macro nutrition that is so effective.  Plus it strategically pairs different nutrition days with types of workouts.  All of those cylinders firing at once is so, so, so important and led to great results!”

To read more about Audrey’s FASTer Way to Fat Loss experience, click here!

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A FASTER WAY FAVORITE YOU MIGHT LIKE:

FASTer Way Resistance Band

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FASTer Way Testimonial: Beth

We LOVE this testimonial from Beth at Seersucker and Saddles. It is absolutely incredible to read about the FREEDOM found when you let go of overexercising and undereating! Check out her thoughts on what makes the FASTer Way so special!

“I’ll speak from my personal experience.  Prior to my wedding, I was a madwoman at Orange Theory.  We’re talking 6 days a week for about three months leading up to the big day.  I’ve always been someone who loves to workout so this was no different although I busted my hump harder than I ever had before–but I still didn’t feel 100%.  And here’s the kicker……after 6 weeks with my very first round of the Faster Way To Fat Loss, I was stronger, leaner, eating more, working out less…I was at an OPTIMAL place.  The proof is in the pudding–check out my very first BEFORE (wedding) and AFTER HERE, Gang….this program W O R K S like nothing I’ve ever seen or done.  It is a lifestyle for me, and I simply couldn’t love the program more.  There are over 1000 seersucker readers who have jumped on the bandwagon and the testimonials and success stories are unreal.  All ages, all sizes, it’s truly been so incredible, inspirational, and empowering to see so many women transform their lives and find something that works.  I cannot stress my love for this program enough…well, hells, I actually can and have within THESE POSTS.”

To read more about Beth’s FASTer Way to Fat Loss experience, click here!

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10 Ways to Thank a Teacher

A teacher truly makes a world of difference in our communities and in the lives of our children. No matter how old we are, we’ll always remember a teacher who has made a positive impact on our lives!

Teachers have had to pivot overnight to a brand new way of teaching and they’ve done an absolutely incredible job of making that transition. They are truly heroes for helping our kids continue to learn at home! We know it isn’t easy to manage a Zoom call with 25 kindergarten kids! 😉

To our wonderful teachers, we say THANK YOU for your hard work and dedication. You’ve kept the wheels turning while supporting students AND parents. We know it hasn’t been easy. During Teacher Appreciation Week, it’s only fitting we share ideas on how to honor all our amazing teachers out there. 

While the celebration may look a little different in 2020, there are still plenty of ways to virtually say “thank you” to the special teachers in your life. And to all you parents out there, check out these tips and let us know which ones you and your kiddos put into action! Remember to tag us at @FASTerWaytoFatLoss and use the hashtag #ThankATeacher!

1. Send your teacher some flowers- Many flower shops are still open and delivering right to front porches. Consider sending your special teacher a beautiful bouquet of flowers to show your appreciation. A great way to say “I appreciate you” without being there is through a beautiful bouquet of flowers! 
   

2. Gift your teacher with a round of FASTer Way- Has your teacher been wanting to give the FASTer Way a try? With our May 11 teacher round right around the corner, there’s never been a better time to give the gift of the FASTer Way! During this special round, teachers will receive 25% off the FASTer Way 6-week program!

3. Send your teacher a virtual gift card to their favorite store- You can never go wrong with a good gift card! Do you notice your teacher always comes in with a Starbucks coffee in the morning? Send over a virtual Starbucks gift card! Is your teacher a Target fanatic? A virtual Target gift card is the way to go!
   

4. Send your teacher a gift card for the spa- After living with the added stress of quarantine and virtual schooling, your teacher deserves some much needed R & R. Gifting your teacher with a spa treatment will be the perfect post-quarantine activity to look forward to! 
   

5. Deliver homemade baked goods to your teacher’s mailbox- There’s something so sweet (literally) about receiving a fresh batch of yummy baked goods. Baking up some cookies, brownies, or cupcakes with your little ones and dropping them off in your teacher’s mailbox or on their front porch is a special way to say thank you. You can get creative with the packaging (did somebody say mason jars?!) and include a handwritten note.

6. Write your teacher a handwritten letter- Never underestimate the power of a good old fashioned handwritten letter! You can tell your teacher how thankful you are for them, how much you miss them, what you love about them, the difference they’ve made in your life, and more! A sweet note written from the heart is sure to brighten up your teacher’s day!

7. Create message posters and send to your teacher- Looking for an easy way to say “thank you” with a fun, personalized touch? Make message posters with your children and take pictures holding them! Your posters could be drawn on printer paper or spelled out on a letter board. However you choose to do so, you’ll be sending your teacher a fun and creative message that’s sure to touch their heart! Check out these FASTer Way kiddos and their adorable signs!

*Picture from @let_me_eat_my_macros

Moms can do it, too!

*Picture from @cadieclark

8. Design a poster board and put it outside your teacher’s house- Surprise your teacher with a colorful poster to put outside of their house. Your kiddo can color, draw pictures and say things like “the best teacher lives here” or “best teacher ever.” This fun surprise is a surefire way to let your teacher know how much they mean to you!

9. Send a video message to your teacher- Email your teacher a video sending your love and wishes. Let them know what you love about them or give them three reasons why they’re the best teacher! For an added bonus, you could even make up a fun song or dance to include in the video!

10. Send your teacher a gift card to a local restaurant- Even though many restaurant dining rooms are closed right now, delivery and pick-up are still a great option! Not to mention, a night ordering take-out is one less night to have to worry about making dinner!

Do you know a teacher that would love to experience the FASTer Way? Purchase a round as a gift or share the link to register!

Copy and send to a teacher you know: fasterwaytofatloss.com/teachers

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It's the Teacher That Makes the Difference

A teacher can truly make the world of a difference; in our lives, in the lives of our children, and in our community. Our teachers have poured out their time, energy, and passion for our children. We can’t thank them enough!

There’s no question that the guidance and support of a teacher is helping keep us all together during this time. Our teachers are taking the lead on virtual school, creating new lesson plans with available digital curriculum, AND teaching our children. Balancing all these things is quite the task!

Now, it’s time we say thank you! Teachers, you’ve done so much for our children and communities. It’s our turn to take care of YOU! We’re offering a special round of FASTer Way to Fat Loss exclusively for all the amazing and deserving teachers out there. 

In addition, we’re highlighting some of our FASTer Way members who are teachers, making a difference in the lives of countless children! You can check out their stories below. And be sure to share this post with all the teachers in your life who are making a difference and invite them to join us for the launch of next week’s teacher round!

Leigh Zanto

“I joined my first round of the FASTer Way during my first year as a teacher. As a first year teacher in a new state with no familiar faces, I was beyond stressed, barely keeping my head above water, trying my best to do everything right, all while chasing 22 first graders around. To be completely honest, I was barely surviving, and I had let stress get the best of me. My nutrition and workouts fell to the wayside. It was about halfway through that year when I finally decided enough was enough, and decided to give the FASTer Way a chance. Not only did this program bring balance and routine to my life once again, it also completely changed my mindset and the way I viewed food and workouts. This program helped relieve some stress that teaching can bring, my energy shot through the roof, and thanks to this program, I was finally able to be my best self for my first graders, which made the second half of the year go so much more smoothly. I loved this program so much that I decided to become a coach! There is nothing like the FASTer Way, and I am beyond thankful that I found this community!”

Emily Esarey

“As a teacher I was used to giving my all to my students and families at school, and then coming home and giving more to my own family. Working out and eating clean were things I wanted to do, but didn't always make time to do well. I relied heavily on my workouts to help me feel like I was making progress, but I was seeing very little change. At school, I was used to having 10 minutes to eat lunch or would just altogether skip it! I knew it was truly my nutrition that was holding me back from achieving my health and wellness goals. I was frustrated, and decided I simply needed to workout more and eat even less. I started doubling up my workouts, pushing my body to its limits, and even ended up in physical therapy from a workout injury. When I found the FASTer Way I was most excited about learning how to fuel my body, but the way it altered my mindset about food was life changing. My whole outlook towards food and exercise changed for the better. I was able to eat more, workout less, and have more energy to give to my family. I became so passionate about living the FW, I became a coach to inspire others. Coaching in this community has married my passions of educating others with health and wellness!”

Jennifer Hardy

“As someone who spends long days at school as a teacher, wife of a school administrator, and mom to three boys, I absolutely LOVE the FASTer Way lifestyle. I have struggled my entire life with my weight (until the FASTer Way). The FASTer Way to Fat Loss is a program that is healthy and sustainable while being very effective. I love intermittent fasting because it takes the pressure off of preparing and eating a healthy breakfast before school and it allows me to enjoy larger meals. The workouts are incredible...short, effective with no dread factor. I also love the eating cycle. I love a couple of low carb days because of the benefits along with the ability to enjoy my favorite higher fat foods, I also love carbs, especially fruit and potatoes, and know I feel best when I consume carbohydrates. The eating cycle works and allows us to consume a wide variety of delicious foods and meals. What is most important to me is the accountability and support...it is a total difference maker in terms of success and feeling like you are part of a community. I am so thankful for the FASTer Way...what it has taught me, the results I have experienced and the opportunity as a coach to inspire and help others reach their goals and feel their best!”

Our TEACHERS ONLY round is filling up and we’re over the moon to be helping so many educators get healthy during such a strange time in the teaching world.

Stress has been high and that usually means unhealthy choices are high as well—but we’re here to help. We’ll guide our teachers toward setting healthy habits that will burn fat, increase energy, and help them deal with the daily stress of teaching from a distance.

And to show our Teacher Appreciation this week, we’re offering this special round for only $150!! That’s 25% off the regular price (a deal we typically save for Black Friday). If you’re a teacher, don’t miss this very special round! And if you’re not, don’t let the teachers in your life miss this—be sure to share this so they can join us!

ITEMS YOU MIGHT LIKE:

***NEW CLIENT*** Success Planner

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FASTer Way Black Tank Top

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5 Tips for Teachers Intermittent Fasting During the Summer Break

Teachers are being asked to do more than ever right now. Even when class is not truly in session due to COVID-19, you are being asked to restructure entire curriculums during a global pandemic to fulfill the education needs of your students to finish out the year. So what happens during the summer when that schedule goes away? You might say “sweet freedom”, but the relaxation from such a structured lifestyle might have you feeling like “well now what?”

The easy answer: now is the time for YOU! If your fitness isn’t getting a passing grade, it’s time to focus on getting well and staying well.

We’re hosting a special program just for teachers with $49 savings as our way of saying thank you for all you do. We’ve written lesson plans for your fitness and nutrition as you enter the summer. Our plans are centered around whole foods, plenty of exercise and intermittent fasting.

Intermittent fasting is safe for everyone and is a great way to lose weight because it doesn’t restrict WHAT you eat but WHEN you eat. Typical schedules range anywhere from 12/12 to 16/8. The first number is how long you go without food and the second number is the window you are clear to eat. We recommend starting slow and working your way up. The benefits of intermittent fasting are vast.  

After you stop eating and your body ends the digestion process, it will enter a state of rest. During this time, it will start repairing itself by healing damaged cells, reducing insulin levels, reducing inflammation and improving cholesterol and blood pressure.

OTHER BENEFITS OF INTERMITTENT FASTING

·        Improved sleep

·        More energy

·        Quicker recovery

·        Hormone level increase

·        Better immune system

It’s a bit easier to do intermittent fasting during the school year because teachers are so busy, it’s nearly impossible to grab a snack and munch throughout the day. But during the summer, when your schedule is wide open, it can be easy to relax your eating patterns. Here are a few tips to keep you from falling back into your old habits.

1.      Create a morning ritual – It’s ok to drink coffee, tea or water during the fasting window, so when you wake up, feel free to curl up to a hot mug and start your day. You might enjoy running or walking in the morning, although it’s recommended you do these activities in the daylight. Getting exercise in the sun gives you a dose of vitamin D and melanin, which is known as the happy hormone. If you forgo the early morning activity, try to build in some kind of routine like catching up on local news. Any routine you can build in the morning will distract you from eating until your meal window opens.

2.      Forgive yourself – The FASTer Way doesn’t promote a diet, but a lifestyle change. We put the scale in the closet and don’t focus on numbers because it’s more important how you feel. Sometimes you will break a rule. You will second guess and wish for a mulligan on decisions you make. That’s ok. If you break your fast early on, or want to enjoy a summer food you love, it’s completely fine. Remember, it’s about progress not perfection.

3.      Make your main meal count – Early on, it might feel like forever until your fasting window closes. It will get better with time, but one thing you’ll learn is you should make dinner count. Make sure you feast on nutritious foods that are filling and delicious. Don’t force yourself to choke down foods you don’t like just because it feels like a healthier choice. The more you enjoy your lifestyle, the more likely you are to continue it.

4.      Don’t break your fast with sugar or carbs – After you’ve gone 12-16 hours without food, you’ll want to break your fast with something that will sustain you. Foods like eggs, nuts, oatmeal or avocado are filled with protein and fats for sustainable energy that will burn for a while. The last thing you want is to spike your blood sugar with sweets and bread because you’ll have a crash that creates a roller coaster effect. That’s not sustainable and will deter you from continuing your IF practice.

5.      Make a schedule – It’s summer. We get it. You don’t want to live and die by the hour-by-hour structure you have during the year. But teachers are creatures of habit after all. It helps to have some kind of guide for the day so you can plan your meals. It’s a good idea to pre-make lunches and some healthy snacks like egg salad so you have something to grab in a pinch. 

Are you ready to get rolling? We’re celebrating teachers this week with a special FASTer Way group dedicated to the educators who have helped our children navigate this crazy time. Not only are we offering awesome discount, we’re also providing tips and help to keep you on track this summer and into the fall. Join us on May 11 for our community wide, teacher’s round at the link below!

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Meat-Free Recipes During a Meat Shortage

The impact of the COVID-19 outbreak is still being felt even as we are slowly easing restrictions. Restaurants and bars will be opening soon, but that doesn’t mean the food supply will be back to normal.

Two of the largest meat producers in the United States have shut down, meaning we could soon be facing a meat shortage as we saw in the paper aisle of grocery stores. The government is signing an order to keep many of the meat producers open, but with so much uncertainty, the time to prepare is now. Meat is a great source of iron, protein, B-complex vitamins, and magnesium (which is linked to reduced stress). But there are many other ways to get these nutrients if you look for them.

Many of our tasty recipes are packed with protein-rich meat, but there are other tasty recipes in our meal guides for FASTer Way members and VIP members. They are carefully designed to go with our workout plans and help you burn fat.

If you’re not a member, check these recipes out below and sign up to become part of our community! There are plenty more where these came from.

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 of 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 of orange juice

·        2 teaspoons minced fresh jalapeño pepper

·        ¼ cup chopped fresh cilantro

·        ¼ teaspoon salt

·        ⅛ teaspoon ground black pepper

INSTRUCTIONS

Roasted Tofu:

1.      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. 

2.      PREHEAT oven to 450°F. 

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

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

Roasted Vegetables:

1.      PREHEAT oven to 425°F.

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

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

4.      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. 

5.      DRIZZLE with vinegar.

6.      Citrus-Lime Vinaigrette:

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

8.      For entire Salad:

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

10.   DRIZZLE vinaigrette over salad just before serving.

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

12.   ENJOY!

AVOCADO EGG SALAD

4 SERVINGS | 5 MINUTES

MACROS

carbs - 10g | fiber - 6g | fat - 22g | protein - 15g

INGREDIENTS

·        2 cups arugula

·        8 hard-boiled eggs

·        2 avocados, pit, and skin removed

·        1½ tablespoons lemon juice

·        ⅓ cup chopped onion 

·        ½ teaspoon salt

·        black pepper, to taste

INSTRUCTIONS

1.      ADD all ingredients (except arugula) to a bowl and mash. 

2.      STIR to combine.

3.      SERVE on top of arugula.

4.      ENJOY!

EGG WHITE BITES

6 SERVINGS (2 muffins) | 25 MINUTES

MACROS

carbs - 5g | fiber - 1g | fat - 0g | protein - 9g

INGREDIENTS

·        16-ounce container egg whites

·        2 bell peppers, chopped

·        1 cup spinach, chopped

·        Salt and pepper (to taste)

INSTRUCTIONS

1.      PREHEAT oven to 350°F.

2.      GREASE muffin pan with nonstick cooking spray.

3.      WHISK egg whites, peppers, spinach, and salt and pepper in a large bowl. 

4.      POUR mixture into muffin pan.

5.      BAKE for 15–17 minutes or until the eggs are set.

6.      ENJOY!

EGGS OVER EASY WITH SPINACH AND CHOPPED VEGETABLES

1 SERVING | 5 MINUTES

MACROS

carbs - 17g | fiber - 11g | fat - 42g | protein - 17g

INGREDIENTS

·        2 large eggs

·        2 tablespoons chopped onion

·        ¼ jalapeño pepper, finely chopped (optional)

·        1 cup chopped spinach

·        1 tablespoon chopped green or black olives

·        2 teaspoons extra virgin olive oil

·        Salt, pepper, red pepper flakes and/or other seasonings of choice

·        Toppings (optional, not included in macros):

·        Avocado slices or salsa (for topping)

·        Chopped mushrooms 

·        Minced garlic

·        Chopped bell peppers

·        Sliced green onions

·        Chopped chives or parsley 

INSTRUCTIONS

1.      HEAT olive oil in a skillet over medium heat. Add veggies to skillet and cook for 3 minutes, or until veggies are soft and onions are fragrant. Create two holes in the center of the veggies and crack an egg into each hole. 

2.      COVER with a lid or baking sheet and let sit for 4–5 minutes, or until egg whites are cooked through. 

3.      SPRINKLE seasonings evenly over top. 

4.      TOP with avocado slices or salsa (both optional) and serve warm. 

5.      ENJOY!

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THE ULTIMATE GUIDE TO BUILDING A MACRO-FRIENDLY BOWL

Isn’t everything better in a bowl? We think so too!

Bowls are the perfect way to make sure you're getting in those carbs, protein AND healthy fats. Not to mention, they’re easy to throw together and a great way to use leftovers or veggies before they go bad! 

If you’re short on ideas or ingredients, you can never go wrong with making a big, nutrient-packed bowl to get all those macros in for the day! 

We’re sharing the ULTIMATE GUIDE to making delicious, FASTer Way-approved bowls that are good for you (and taste good, too!). Use this list as a guide for ideas and inspiration as you create your macro-friendly bowl!

We made our bowl with brown rice, baked chicken breast, sauteed kale, cherry tomatoes, cucumbers, shredded carrots, roasted corn and sliced avocado. We topped it with coconut aminos, sea salt and black pepper. Now it’s your turn! How will you make your bowl?!

Base

Regular Macro:

• Brown rice

• Quinoa

Low Carb:

• Cauliflower rice (1 cup serving only has 3 grams net carbs!)

• Roasted veggies

Protein

When picking a protein, do a little fridge/freezer inventory and take stock of what you already have! One of the many benefits of bowls is being able to use what you have readily available. Is there leftover steak from last night’s dinner? Or some frozen chicken breast at the bottom of the freezer? Both work great!

• Chicken breast (baked, grilled, shredded, leftover, frozen, anything works!)

• Chicken thighs

• Shrimp

• Steak (high protein and high fat -- great for low-carb day!)

• Salmon (another great option for low-carb day!)

• Black beans (great vegan/vegetarian option!)

• Chickpeas (vegan/vegetarian)
  

Greens

You can never go wrong starting your macro-friendly bowl with a big pile of leafy greens. You can also add a few handfuls of greens on top of brown rice or quinoa! Greens are full of antioxidants and are a great source of fiber -- the perfect addition to any bowl!

• Kale, sauteed or roasted

• Spinach, fresh or sauteed

• Mixed greens, fresh

Veggies

This is the fun part! You can really customize your bowl however you like with a variety of available vegetables. You can also mix it up and prepare your vegetables in different ways. You can leave some fresh, sautee them in a pan, or roast them in the oven!

• Sweet potatoes, roasted

• Broccoli, roasted or steamed

• Bell peppers

• Snap peas

• Carrots (try including fresh shredded carrots!)

• Corn, roasted or fresh

• Red onion, sauteed 

• Cucumber, chopped 

• Baby tomatoes, halved

Toppings

Topping your bowl is like putting the cherry on top! The best part is, you can be as creative or as simple as you want! The options are truly endless!

• Hummus

• Coconut aminos

• Sea salt + black pepper 

• Everything But The Bagel Seasoning

• Fresh herbs- try cilantro, dill, basil or parsley!

• Fresh sprouts- broccoli or bean sprouts

• Green onion

Healthy Fats

Adding healthy fats to your bowls is a great way to boost up your fat gram goal when you’re needing a little extra to hit those macros!

• Avocado

• Drizzle of avocado oil 

• Seeds/ Nuts 

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How Dairy Secretly Raises Your Anxiety and Stress

The Coronavirus has amplified one major issue: proactive health is so important. Eating healthy, whole foods is the best way to give your body the nutrients it needs to boost immunity against disease. Exercising is the best way to keep your body toned and happy. But there are some extra steps you can take. The FASTer Way isn’t a diet, but there are foods that we avoid.

The FASTer Way program eschews gluten and dairy because these foods are shown to increase inflammation in the body and give you all kinds of discomfort in the gut. We see so many clients come to us after plateauing in their previous programs, and still suffer from joint pain and that bloated feeling. Dairy is a major no-no because it is inflammatory by nature. It disrupts many of your major systems and causes bloating, diarrhea and constipation.

But dairy has another troubling side effect that could be spoiling your mood during the COVID-19 pandemic: increased stress and anxiety. If you’re dealing with stress while stuck at home, you’re not alone. More than half of Americans alone are feeling anxious about the current situation, which is why we’ve provided podcasts and blogs like this one to help you get through it.

But if you are still on a dairy kick, maybe it’s souring you.

WHAT DAIRY DOES TO STRESS YOU OUT

The reason is because dairy not only wreaks havoc on your gut, it also can increase your adrenaline, reduce magnesium and alter your estrogen levels.

Why is that? Well, mostly because of what’s injected into cows. The artificial hormones and antibiotics that are meant to increase milk production can have negative effects when you drink them. Even if the milk you drink is certified non-GMO and hormone free, the rules and regulations to get that certification are flimsy.

The drop in magnesium is significant because it’s been shown to increase anxiety in the body. Magnesium is known as an anti-stress mineral and when it’s depleted, stress may go up.

Also, there’s the issue of dairy being cultured. When milk turns into cheese, bacteria break down proteins into biogenic amines. If you are intolerant of dairy, this breakdown can trigger protective histamines, which can aggravate digestion and cardiovascular and nervous systems. If you are susceptible, those histamines can increase your anxiety and disrupt your sleeping pattern.

You could also suffer from swelling, skin reactions and sinus issues like coughing and sneezing.

ALTERNATIVE CALCIUM SOURCES

Ridding your diet of milk is not an easy thing to do right away, but there are plenty of alternatives like almond, soy, cashew and oat milk. Oat milk is relatively new to the game but is a great additive for tea or coffee, staples of intermittent fasting. Oat milk also is high in iron so if you get your protein from places other than meat, it can supplement the iron you’re losing.

You might fear being without calcium. That’s what we’ve been told since we were kids right? Milk helps us build strong bones. But you can get plenty of calcium and other nutrients from vitamin-rich vegetables, fruits and greens. These foods can give you the calcium you need without the hidden stress on your body.

• Kale

• Oranges

• Sesame seeds

• Dried figs

• Almonds

• Oatmeal

The FASTer Way is all about total wellness, not just physical. The mental side of what we eat has a big effect on how we go about our days. We covered a really interesting topic a few weeks ago in our FASTer Way Podcast. The digestion process actually begins before we even eat because our brain triggers what our desires are. It’s worth a listen because changing our lifestyle habits begin with understanding how our body works. Dairy is something ingrained in us from a young age, but finding alternative sources for nutrients could be what’s holding you back from reaching your goals. And that can be stressful all in itself.

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FASTer Way Testimonial: Amy

We want to highlight Amy from A Cup Full of Sass who saw INCREDIBLE results with the FASTer Way To Fat Loss!! It’s amazing what progress can be made when you dedicate yourself to living a healthy and sustainable lifestyle. We are SO proud of Amy! Check out her story below:

“I have been working out consistently and eating clean for a long time now. I was really looking to tone my body and get rid of some of my problem areas. Yes, I have those too. With summer coming, I knew now was the time. I came across The Faster Way to Fat Loss and was intrigued by what I learned. Amanda Tress is the creator and she is amazing! After reading up on the program, I decided this was for me. Let me just say I LOVE this program and I have already seen results in only 4 short weeks! I still have two more weeks to go and I know I’m only going to get better. I plan on signing up for a second round too.

This program is not like the typical program. I don’t even like to call it a program because truly is just a healthy lifestyle. Don’t worry, you CAN eat carbs. You CAN have a treat day (it’s actually recommended every Saturday). You CAN Eat! You can have carbs every day, but there are low carb days and regular macro days. Each exercise is designed to work with the eating schedule. My daily calorie intake is actually hard for me to hit. I always have more than enough food and have never felt hungry. We focus on eating lean meats and lots of vegetables. If you watch my Instagram Stories you will see I share a lot of my food and exercises. Be sure to follow along if you’re not already.

On low carb days, I eat lots of vegetables, salads, and protein. I even make a great low carb egg casserole with turkey sausage and vegetables. On regular macro days, I eat things like fish tacos, a veggie flatbread pizza, quinoa, steel cut oatmeal or an egg sandwich. I always have a vegetable with my meals. I love roasted broccoli, cauliflower, and Brussel sprouts.”

To read more about Amy’s FASTer Way To Fat Loss experience, click here!

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How Exercise Boosts Reading Comprehension in Kids

Parents, you are being asked to play new roles these days: teacher and academic advisor. Between work and household responsibilities, you’re having to schedule virtual meetings with teachers, answer homework questions and help your kids get through the rest of the school year without skipping a beat.

Pretty tall task considering most of us haven’t taken a reading quiz once we got our diplomas.

But there is one thing you can do to boost your child’s academic excellence: Exercise together!

There was a reason schools have recess and physical activity as part of the curriculum. It works. Just 12 minutes of exercise a day has been shown to improve young people’s focus and improve their reading comprehension. Physically active kids have also been shown to have a longer attention span to absorb the reading material.

Reading better, in turn, has its own benefits on your child’s body like increased empathy, memory and people skills.

While you’re crushing your fitness goals, burning fat and fulfilling your purpose with energy, bring your kiddos along for a couple of workouts and see the benefits.

#1 EXERCISE BENEFIT FOR KIDS: BETTER MOOD

Well, first of all when kids exercise they get a boost of endorphins—natural happy hormones in the body—when they do something that requires a burst of energy. Kids aren’t short on energy, but endorphins make you feel better naturally and make you more willing to take on other tasks through the day.

#1 EXERCISE BENEFIT FOR KIDS: IMPROVED MEMORY

Exercise releases something called “growth factors”, which are proteins required for growth of cells in your body. For your brain, these growth factors increase the number of connections in the hippocampus of your brain, a region in your brain needed for memory. The more connections, the more your brain can retain information and store memories.

A study by Brain Research (1) showed that 9- and 10-year olds who were physically active had larger hippocampi than their peers.

So get them outside and they can’t use the excuse ‘I forgot’ next time you ask them what they read.

#3 EXERCISE BENEFIT FOR KIDS: BETTER REST

Exercise has also been shown to create better rest because you increase your blood circulation, which helps repair damaged cells, and reduce stress (comes in handy for a big test or reading assignment). Kids will also get vitamin D and melanin from the sun, which can turn into melatonin at night. With more rest comes the ability to focus on a reading assignment and retain information.

On top of all that, getting the kids out of the house and exercising can soften the effects of isolation happening right now. Your kids are used to being around dozens (even hundreds for older kids) of classmates every day and learning valuable social skills in the process.

The FASTer Way is all about family and community which is why we’ve provided kids workouts as part of our VIP Membership Digital Studio. We offer it because we know you have so many other things to take care of, you can’t always brainstorm new things for your kids to do. Just put on your workout clothes and start one of our virtual studio routines made for them and you can work together and bond. Kids can benefit from our whole program by eating better, learning how to cook and even yoga (although it might not be easy to get them focused on breathing and slow movements).

It’s been a tough few weeks but exercise is the key, friends. Keep moving, staying positive and we will get through this together!

1 https://www.sciencedirect.com/science/article/pii/S0006899310018317

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No-Bake Snacks to Make with Your Kids

We’re always on the lookout for simple, creative recipes to make with our kiddos.

If you’re looking for a quick midday snack or fun weekend activity, give these recipes a try! The recipes we’re sharing are made with pantry and fridge staples, require no baking and can easily be swapped out for what you may have available! It is fun for kids and stress-free for parents (talk about a win-win)!

Be sure to let us know if you try any of these recipes and tag us in your social media posts @FasterWaytoFatLoss. We know your kids (and you!) are going to love them! We love seeing you in the kitchen with your little ones!

Apple Donuts

Who says donuts can’t be healthy! These sweet, hand-held tasty treats are sure to be a hit with little ones. Your kiddos can choose their own toppings and make dozens of yummy combinations!

Apples

Yogurt of choice 

Peanut Butter

Optional Toppings 

Chopped Fruit

Chocolate Chips

Dried Fruit

Shredded Coconut

Granola

Directions

1. Slice apples into thin rings and remove core

2. Spread yogurt or peanut butter on one side of the apple

3. Top with desired toppings

4. ENJOY!

BUILD YOUR OWN KIDS GRAZING BOARD 

Charcuterie boards are all the rave these days. Why not make a kid-friendly one for our kiddos to enjoy? We’re sharing two different options for you. What you’ll need, how to assemble and ingredient inspiration! These boards would be great to enjoy on a family movie night or as an afternoon snack for all your kiddos to share!

What You’ll Need:

Cutting board or platter

Bowls

Sweet and Salty Grazing Board Ideas

Apple slices

Banana pieces

Grapes

Peanut butter

Pretzels

Chocolate chips

Yogurt covered raisins

Popcorn

Strawberries

Banana chips

Dried fruit

Protein-Packed Grazing Board Ideas

Hard boiled eggs

Turkey slices

Cheese sticks

Carrot sticks

Celery sticks

Hummus

Peanut butter

Turkey jerky

Pretzel chips

Directions:

1. Prepare all ingredients for the board by cutting larger items into smaller pieces.

2. Place small items or dips into bowls

3. Arrange larger ingredients and bowls onto the serving platter.

4. Fill the remaining space as desired (remember, this doesn’t have to be perfect!)

5. Enjoy!

Healthier Peanut Butter Cups (Makes about 12 PB cups in mini muffin tin)

A sweet treat with just four simple ingredients? Yes please! Say no to all those crazy chemicals in your kid’s peanut butter cups. You can create your own AND control the ingredients in them! These little treats are simple, yummy, and store well in the fridge or freezer.

1 cup chocolate chips, melted

½ cup peanut butter (creamy or crunchy)

½ tablespoon coconut flour

½ tablespoon maple syrup

Directions:

1. In a small bowl, combine peanut butter, coconut flour and maple syrup. Set aside.

2. In a microwave safe bowl, melt chocolate chips in the microwave on low, in 30 second intervals, taking care to not overheat. Repeat and stir until fully melted.

3. Line mini muffin tin with muffin liners. (Regular size muffin tins would work too!)

4. Spoon an equal amount of melted chocolate onto the bottom of each muffin tin, using approximately half of the full amount of chocolate.

5. Spoon an equal amount of peanut butter mixture into the middle of each muffin tin.

6. Top each muffin tin with remaining melted chocolate. 

7. Put into the freezer for 10 minutes or until chocolate is set.

8. ENJOY!

Banana Boats

These little snacks are sure to satisfy your kiddo’s sweet tooth! With just two base ingredients, this snack is easy enough to make any time of day. Your kids will love topping their banana boat with the ingredients of their choice!

Bananas

Peanut butter

Optional Ingredients for Topping

Chocolate chips

Strawberries

Blueberries

Raisins

Granola

Directions:

1. Slice bananas down the center. Arrange onto a plate or platter with the cut side facing up.

2. Spread peanut butter down center of banana

3. Add desired toppings and enjoy!

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How What You Wear Affects Your Workout

A positive mindset is everything, but having one is easier said than done right now. Stress and anxiety is at an all-time high and we know it takes a little extra to stay motivated.

Our science-backed FASTer Way to Fat Loss program that is proven to burn fat and build lean muscle, but we also know that a positive mindset makes a huge difference! Don’t the positive people around you make you want to push yourself more?

These are crazy times and it can be hard to do it all yourself during quarantine. We’ve touched on this subject and provided tips to handle anxiety and stress positively, but with so many people still at home, self-image feels like less and less a priority.

Let’s be honest, social distancing has really limited our wardrobes. Most people have narrowed their daily outfits to pajamas and more pajamas. Wasn’t there something about getting dressed to go to the gym or get on your bike?

It can be hard to change out of those jammies after the breakfast routine when you are working from home and taking care of the kiddos. Before you know, it’s 2:30 and it’s tempting to squeeze your workout in with whatever you have on.

YOUR CLOTHES HAVE A MENTAL IMPACT ON YOUR ATTITUDE

Does what we wear on the outside affect our attitudes on the inside?

Short answer, yeah. What we wear DOES impact our performance. That’s where the phrase “dress for success” comes in. A Journal of Experimental Social Psychology study (1) discusses how your clothes can influence your attitude for the day. Think about it, when you went to the gym in your stretchy pants and cute graphic tee, didn’t you feel like you were going to crush your workout?

"When you put on new fitness gear, you begin to get into character like an actor putting on a costume for a performance," Dr. Jonathan Fader, New York Mets sports psychologist, said. "As a result, you expect to have a better performance, making you more mentally prepared for the task."

When you wear your exercise outfit, you create a superhero character capable of tackling any workout. You create a space in your mind designated for you and your goals. Not to mention how much more comfortable you are than in your baggy cotton tee you’ve been wearing for two days.

CLOTHES HAVE A PHYSICAL IMPACT, TOO

Wearing the right gear for your workout also has physical benefits too. Think about it. You wouldn’t wear your raggy tennis shoes on a mountain hike. We have access to so much custom gear made for niche activities because they are engineered to prevent strain, overheating or fatigue. Cotton, for instance, retains moisture and leaves you feeling heavy and icky. Halfway through the routine, you’ll feel fatigued and that memory will stay with you next time you think about doing a virtual workout. Wearing appropriate gear gives you more flexibility, range of motion and comfort.

You don’t have to spend a ton to get performance gear that puts you in the zone. Our FASTer Way Shop is filled with curated items specifically designed for our program with discounts for new, VIP members, and our kiddos! We have NEW black tank tops that will show off your tone during our new bonus VIP Challenges. The racerback design and sweat-wicking fabric keeps you cool and comfortable no matter how hard you hit your HIIT. We also spread positivity with our Progress Over Perfection V-neck shirts.

If you’re gearing up for our awesome new VIP Member challenges, you’ll LOVE the way you feel in gear suited for fun little exercise twists.

We want you all to look good, feel good and be well!

1https://www.sciencedirect.com/science/article/abs/pii/S0022103112000200

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Healthy Eating Habits to Follow If You’re a Healthcare Worker

As a healthcare worker, your day is nothing but routine, so it’s hard to get onto a healthy eating schedule. Here are a few habits you can get into.

FAST IN THE MORNING

So how do you eat healthy when you’re in the healthcare industry? Well, for one, skip breakfast! Everyone is conditioned to grab a bite in the morning but it’s actually pretty easy one you get the hang of it. Our program endorses intermittent fasting as a lifestyle because of the dramatic effects it can have inside and out. It’s backed by science and so helpful getting over that plateau. And it’s not as tough as you think. Start slow by ending your meals at 8pm and don’t eat anything until 8am. This is a window that’s easiest because you’ll be sleeping anyway and you can start slow. Gradually, you can work your way up to a 16-window (if you’re hesitant to get started, try our intermittent fasting guide for healthcare workers). With intermittent fasting, you can sip on coffee or tea to get you through before having a snack around 10am.

Secondly, while the cafeteria or food shop is convenient, most of what they offer is processed and high in sugar and carbs. A study (1) by the American Journal of Preventive Medicine found that when hospital employees eat unhealthy foods from the cafeteria, it carries over to outside of work. When you’re a member of the FASTer Way program, you’ll have access to meal plans with macros clearly labeled. You’ll know exactly what’s in these meals so you don’t have to keep nibbling from the snack drawer all day.

SHOP FOR WHOLE FOODS

Another key is taking time to go to the grocery. After three 12-hour shifts in a row, a day off is needed for a snooze fest to relax and recharge. Shopping is sometimes the last thing on your mind. But those who have fresh, whole foods at home are more likely to stick to a healthy plan than those who don’t. On your breaks at work, make a shopping list full of healthy ingredients. Take advantage of your days off by checking off your grocery list and then preparing meals ahead of time.

If you’re worried the grocery will be out of fresh foods, fear not. We’ve got you covered with Healthy Foods You Can Still Find at the Grocery.

As a healthcare worker, you already know the benefits of a healthy diet, and how the COVID-19 crisis is most adversely affecting those with underlying health issues like high blood pressure and diabetes. A good diet has been shown to improve memory (important for your line of work), better sleep and a positive attitude. A friendly mood serves your patients and co-workers, so get in the habit now and see the benefits when you are stressed and tackling task after task.

TELL YOUR CO-WORKERS

Studies also show that it’s beneficial when someone starts a healthy eating program at work. Co-workers tend to join in and it can have a ripple effect. The end result is less absenteeism, higher productivity and less expensive for the company you work for.

If you have a friend or family member in the healthcare industry, pass the good message along about how The FASTer Way to Fat Loss is helping people burn fat, reduce stress and be well.

Many of you already know this and are living proof that The FASTer Way program transforms lives. We challenge you to take the next step and join our VIP program where you’ll get advanced coaching, meal plans, fun challenges and discounts in our FASTer Way Shop. Six weeks is a great start for healthy living but sometimes it takes more time to turn around a true lifestyle.

1https://www.ajpmonline.org/article/S0749-3797(19)30145-X/fulltext

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Healthcare Workers, We Say Thank You!

The last month, we’ve seen so much good in the world around us. Neighborhoods coming together. Families and businesses donating to those in need (1). And heroes on the front lines of this medical crisis stepping up, sacrificing their own health and safety to care for others.

Healthcare workers have worked tirelessly to keep the COVID-19 impact as low as it can be, and they’ve sacrificed their own well-being to do it. Many in the healthcare industry are part of our FASTer Way community and we wanted to say THANK YOU from the bottom of our hearts for all that you do. THANK YOU to those of you who are not part of our community.

And we’re putting our money where our mouth is as we close out April.

We’re dipping into our core value of generosity and thanking you the best way we know how. We’re hosting a very special round of the FASTer Way to Fat Loss for Healthcare Workers! This one is specifically for healthcare workers and it starts April 27. Not only that, but we are also offering a very special discount! This round will be just $99—a $100 savings!!

You are fulfilling your passion by taking care of us. We want to take care of you.

We are thrilled to offer this amazing round, filled with daily 30-minute workouts, meal plans, coaching and support. We want to give back to all of you who are giving so much already. Our special healthcare workers round is launching on April 27 and we don’t want anyone to miss out on this very special round OR discount!

Proper nutrition and intermittent fasting can help us burn fat and lose weight, but they can also:

·        Boost the immune system

·        Increase energy

·        Reduce brain fog

·        Improve sleep

We’re so passionate about helping our healthcare workers, they don’t just deserve these benefits—they need them!

We’re also producing additional resources for FREE. We just published an article on the FASTer Way blog called How to do Intermittent Fasting if You’re a Healthcare Worker. Feel free to share this valuable information with your followers! Check out our daily blog for more resources like how to handle stress, how to sleep better and create a better routine when you’re at home.

If you’re not a healthcare worker, feel free to spread the word so your healthcare working friends and family can take advantage of this amazing deal.

Start sharing this week with your friends, family, and followers—let’s help our doctors, nurses, and other healthcare professionals stay healthy and boost their immunity! Thanks for helping us spread the word. We are THRILLED to support the frontline workers who are getting us through this tough time.

They do so much to take care of us, let’s do our part to take care of them.

Our healthcare workers deserve our gratitude and so much more. THANK YOU for helping us spread the word so we can help our healthcare workers get well, prevent disease, and fulfill their purpose with energy!

1 https://www.latimes.com/business/story/2020-04-20/coronavirus-philanthropy-charitable-donations-inequality

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HEALTHY + FUN RECIPES YOUR KIDS WILL LOVE

Since we have all been home more than usual lately, we’re looking for creative and simple ways to keep our kiddos active and engaged. 

Parents, do you need something to add to your child’s daily rotation of playing outside, homework, crafts, and screen time? Look no further! We’ve got your back with easy and healthy kid-friendly recipes for you to create with your kiddos!

Parents, do you need something to add to your child’s daily rotation of playing outside, homework, crafts, and screen time? Look no further! We’ve got your back with easy and healthy kid-friendly recipes for you to create with your kiddos! 

We LOVED seeing your pictures and videos trying our last batch of kid recipes. Your little chefs did a great job helping out in the kitchen - and they are pretty cute too!

Now, grab your apron and a few mixing bowls because it’s time for some kitchen FUN! Be sure to tag @FASTerWaytoFatLoss in all your pictures and videos trying these new recipes! 

Rice Cake Critters

These little healthy critters are a perfect mix of fun for kids and simple for parents! 

• Rice cakes

• Peanut Butter

• Strawberries, sliced 

• Bananas, sliced

• Blueberries

• Chocolate chips

• Slivered almonds 

Directions

1. Arrange rice cakes in a single layer on a plate or serving dish.

2. Spread peanut butter on top of rice cakes.

3. Assemble fruit on top of rice cakes to create owl, bear, kitty, and pig faces!

Oatmeal Balls 4 Ways (Makes total of 12-15 oatmeal balls)

These small snacks, packed with whole-food ingredients, are sure to be a hit with your little ones! 

Ingredients for base

1.5 cups rolled oats

⅓ cup plus 1 tablespoon peanut butter 

¼ cup maple syrup (can reduce amount if preferred less sweet)

Pinch of sea salt

Ingredients for specialty flavors:

Double Chocolate Chip

½ teaspoon cocoa powder

1 tablespoon chocolate chips

Banana Bread

¼ medium-size ripe banana, mashed

1 tablespoon extra oats

⅛ teaspoon cinnamon 

1 teaspoon walnuts or pecans, chopped finely

Snickerdoodle

¼ teaspoon cinnamon 

⅛ teaspoon vanilla extract

For coating: 1 teaspoon coconut sugar + ½ teaspoon cinnamon

Peanut Butter + Jelly

½ teaspoon peanut butter (additional to base)

⅛ teaspoon fruit jam (for each ball)

Directions:

1. In a large bowl, combine all base ingredients and set aside.

2. Divide base equally between four bowls.

3. Add additional ingredients for specialty flavors to each bowl (see below).

4. Roll into balls and allow to set in the fridge for 15 minutes.

5. ENJOY!

• For double chocolate chip: Add ½ teaspoon cocoa powder, 1 tablespoon chocolate chips. Mix until fully combined.

• For banana bread: Add mashed banana, 1 tablespoon oats, ⅛ teaspoon cinnamon, 1 teaspoon chopped nuts.

• For snickerdoodle: Add ¼ teaspoon cinnamon and ⅛ teaspoon vanilla extract. Combine remaining ½ tsp cinnamon and 1 teaspoon of coconut sugar in a small bowl. Roll oatmeal balls in cinnamon sugar mixture.

• For peanut butter and jelly: Add ½ teaspoon of peanut butter and stir. Scoop out oatmeal ball and flatten in your hand. Add ⅛ teaspoon fruit jam* in the center of the mixture and roll into a ball. *Option: substitute 1 teaspoon of chopped dried fruit for fruit jam

Vegan “Ice Cream Cone” Waffles (Makes 4 full waffles or 16 “cones”)

Your kiddos will love starting off their day with this fun treat! These vegan waffles are flourless, contain no added refined sugar, AND are in the shape of an ice cream cone (what kid wouldn’t love that?!)

Dry ingredients

2 cups oat flour (make your own by blending dry oats in a food processor or blender!)

2 teaspoons baking powder 

½ teaspoon baking soda

Pinch of salt

½ teaspoon cinnamon

Wet ingredients

1 cup unsweetened almond milk

1 medium mashed banana 

2 ½ tablespoons maple syrup

1 teaspoon vanilla extract 

For “ice cream cone” waffle shape

Sprinkles

Raspberry or strawberry to top “cone”

Directions:

1. Preheat waffle iron to medium-high heat.

2. In large bowl, combine dry ingredients and set aside.

3. Combine wet ingredients.

4. Slowly incorporate wet ingredients into dry ingredients and stir until just combined.

5. Spray waffle iron with non-stick spray and pour batter into hot iron.

6. Cook 3-4 minutes OR until fully cooked through.

7. Let cool on wire rack.

8. To make ice cream cone shape: Cut cooled waffles into long triangles. Set on plate and arrange sliced bananas on top of the waffle to look like ice cream. Add a few sprinkles on top of banana and top with raspberry. 

Turkey Pinwheels (Makes about 6-7 pinwheels per tortilla)

Quick, easy, AND healthy? YES PLEASE! Deli turkey can easily be swapped for other meats such as ham or chicken; and toppings are easily customizable to your child’s liking!

• Whole wheat wrap or flatbread

• Deli turkey (or deli meat of choice)

• Hummus

• Yellow mustard

• Lettuce 

• Salt and pepper to taste

Directions:

1. Spread hummus and mustard on tortilla or flatbread.

2. Add turkey, lettuce, salt and pepper.

3. Tightly roll tortilla/flatbread up.

4. Slice into equal pieces and ENJOY!

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