Why It’s Important To Train Your Glutes

They say abs are made in the kitchen. BUTT what is made in the gym? 🤔🍑

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You guessed it! Your booty! 

Glutes are a vital muscle group that affects a lot more than you might realize. While it’s nice to feel good in your favorite pair of shorts or leggings, there’s actually a lot of research behind the importance of a strong back side. There are TONS of great (and important!) health benefits to strengthening your glutes.

VIP members will enjoy an entire month focusing on strengthening glutes! That’s right! Throughout the month of July, we’ll be delivering glute-focused bonus content on Mondays, Wednesdays, and Thursdays to our VIP members. We’ll be focused on getting STRONG in our lower bodies, staying CONNECTED to our power source and REFOCUSING on the nutrition we need. 

Here are 5 reasons why it is important for you to strengthen your glutes:

  1. Glutes are the strongest muscle group in your body - Your glutes are made up of the maximus, minimus, and medius and are responsible for the movement of the hips and thighs. It’s important to incorporate exercises that target each area of your glutes, as they all have a different purpose. Here’s the breakdown of each muscle group: 

    1. Gluteus Maximus - This is the largest muscle in your glutes. It is responsible for extending and rotating the hip joint. It also creates the power when you walk, run, jump or squat.

    2. Gluteus Minimus - This is the smallest muscle in your glutes and is responsible for abducting (moving outward) and externally rotating the hips.

    3. Gluteus Medius - This muscle sits under the gluteus maximus and helps externally rotate your leg when it is extended behind you and internally rotate when your leg is in front. This muscle is your main “side stepping” muscle. 

  2. Strong glutes help protect against injury - Glutes are the main support for your lower back. If your glutes aren’t strong, your body will find other muscles to do the job of the glutes. Oftentimes, that means the lower back tries to come in and do the work (which we do NOT want!). Glutes that aren’t performing properly can cause negative effects on your knees, back, hamstrings, and groin—making it more likely to pull a muscle or injure yourself while working out. 

  3. Strong glutes can help improve posture - When your glutes are weak, it can often lead to issues with poor posture. Are you wondering how strong glutes and good posture are connected? Here’s the 4-1-1: If your glutes are not properly toned, your latissimus dorsi (AKA lats, the broadest muscle group of your back) overcompensates, pulling your torso and shoulders out of alignment. Your pelvis can also be pulled out of alignment if your hip flexors are stronger than your glutes. Both of these can lead to poor posture and back pain. 

  4. Strong glutes help enhance athletic performance during workouts - Strong glutes are so important to every workout you do. Think about it, how much during a FASTer Way workout do we accelerate, change directions, jump, or need explosive power? Strong glutes help us excel in our workouts. 

  5. Strong glutes are the powersource for daily activities - If you think about it, we need our glutes for A LOT of different daily activities! Walking up and down the stairs, carrying groceries in the house, picking up heavy boxes, completing your FASTer Way workout, carrying your kiddos, standing, walking - the list goes on and on! We need our glutes to be strong and steady so we can complete everyday tasks with ease while helping to keep the rest of our body in alignment!


If you’re ready to get STRONG and CONNECTED to your lower body, we’ve got news for you! There’s still time to join our VIP Membership and gain access to all our bonus booty content. But it doesn’t just stop here. We roll out new challenges for our VIP members EVERY MONTH! If you want in, click the button below to get started today!


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How to Stay on Track with Nutrition During Vacation

One question we always hear from clients this time of year is, “How do I track macros during vacation?” We get it, tracking macros while traveling or on vacation can feel overwhelming when we don’t always know exactly what will be served at a restaurant or can’t accurately track each ingredient in every dish.

Read on to discover our favorite tips for tracking macros during vacation, and be prepared to thrive this summer!

Fourth of July Recipe Roundup

Starting to gear up for Independence Day cookouts and BBQs? We are too!

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We often get asked about how to stay on top of nutrition during holidays or celebrations. Between tables of food and endless drinks, the thought of staying on track can sometimes be overwhelming! 

Rest assured, there ARE ways to stay tight on your nutrition and still enjoy the cookout with your family. 

We are sharing a few of our favorite Fourth of July inspired recipes that are also FASTer Way- AND macro-friendly! We’re sharing recipes for the grill, side dishes, drinks, and dessert. YES - you can still enjoy dessert with the FASTer Way! 

You’re going to want to add these recipes to your weekend lineup!

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Certified Coach @maganhendry is ready for Fourth of July!

Strawberry Poppyseed Salad

(yields 4 servings)

INGREDIENTS

2 cups chicken breast, cooked and cubed

8 cups romaine lettuce or mixed greens, chopped

2 cups strawberries

1 medium red onion, sliced thin

½ cup slivered almonds, toasted 

Clean Poppyseed Salad Dressing

(Yields 4 servings)

½ cup olive oil 

4 tsp honey

2 tsp apple cider vinegar 

2 tsp dijon mustard

2 tsp poppy seeds 

4 tsp fresh lemon juice 

Salt and pepper to taste

DIRECTIONS

  • SLICE all ingredients and divide equally amongst four containers.

  • For poppyseed dressing: COMBINE all ingredients into a jar with lid, shake to combine.

  • POUR dressing over salad before serving.


Steak Kabobs

(yields 4 servings)

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INGREDIENTS

1 pound steak medallions

1 bell pepper, cut into 1” pieces

1 cup mushrooms

½ red onion, cut into 1” pieces

kabob skewers

DIRECTIONS

  • 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!


IDEAS FROM OUR COMMUNITY:

Cucumber Salad

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INGREDIENTS

4 mini cucumbers, sliced

1 ear corn, cut off the cob

1 handful grape tomatoes, cut in half

½ sweet onion, sliced thin

2 tsp raw apple cider vinegar 

Sea salt and black pepper to taste

DIRECTIONS

  • PREPARE vegetables.

  • SAUTÉ corn in large skillet on medium heat until crisp-tender. 

  • COOL corn to room temperature.

  • ADD all ingredients into bowl and combine.

  • ENJOY!

**Recipe courtesy of Renee Carls, FASTer Way Certified Coach (@reneecarls)**


Makeshift Banana Split

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INGREDIENTS

Bananas, sliced down middle

Almond milk yogurt

Fresh berries

Almond butter

Gluten-free granola

**Recipe courtesy of Renee Song, FASTer Way Certified Coach (@reneesong)**


Margamelon Mocktail

(yields 4 servings)

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INGREDIENTS

5 cups cubed, frozen watermelon

½ cup fresh squeezed lime juice

2 tbs raw honey

Sea salt for glass rims

4 small watermelon slices

DIRECTIONS

  • SALT your glass rim with a lime wedge and sea salt.

  • BLEND the cubed watermelon, honey, and lime juice to your favorite margarita consistency.

  • POUR mocktail into glass and garnish with watermelon slices!

  • ENJOY!

**Recipe courtesy of Bianca Oberhelman, FASTer Way Certified Coach (@tobeestrong)**


Orange Crush Mocktail

(yields 4 servings)

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INGREDIENTS

2 cups orange juice (recommend high pulp for that crush feel)

¼ cup fresh squeezed lemon juice

½ cup sparkling water (no flavor)

4 orange slices

4 mint leaves

DIRECTIONS

  • POUR the sparkling water, orange juice and lemon juice into a pitcher and stir.

  • PREPARE your glasses with a fresh orange slice on the rim and ice.

  • POUR mocktail into glasses and add mint leaves on top.

  • ENJOY!

**Recipe courtesy of Bianca Oberhelman, FASTer Way Certified Coach (@tobeestrong)**


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3 Tips for Setting Mid-Year Resolutions

If you thought resolutions were only for the New Year, then a whole new world of progress is about to open up in your life! While January 1st is a popular time to set goals and make changes, it’s actually not an ideal time for most people. In fact, some studies show that most New Year’s Resolutions will be abandoned by January 19th. That’s not even three weeks, friends!

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We tend to see January as a new beginning and a perfect time for a fresh start. While that’s true in many respects, here’s the problem: in January we are t i r e d. We’ve just come off a long holiday season filled with many stressors (from hectic schedules to family drama to poor food choices), and even though we may feel excited to banish the bad habits that crept in, many of us are too exhausted to make them stick.

So instead of setting yourself up for frustration by February, try setting your goals halfway through the year! 


3 Tips for Setting Mid-Year Resolutions AND sticking with them!

1. Set daily habits or small, attainable goals rather than big, ambiguous goals.

Instead of a goal to “get healthy” (which is hard to do if you haven’t defined what healthy is!) try setting a few small daily habits. Drink a glass of water every morning when you wake up. Add one serving of vegetables to your daily food log. Practice meditation for 10 minutes every day. Exercise for 30 minutes five times each week. Small, simple habits are easy to start, easy to maintain, and easy to measure—and they usually lead you to the big goal you wanted in the first place!


2. Banish Distractions

When we fail to achieve our goals it isn’t usually because we don’t have enough time, it’s usually because we aren’t using our time effectively. If you find yourself mindlessly scrolling through social media every day, try setting a timer and limiting yourself to 15 minutes. If necessary, try deleting the app off your phone! Limit (or get rid of!) the activities that don’t add to your life or make progress toward your goals.


3. Focus on Progress Over Perfection

One of the reasons many goals aren’t reached is because we often have the mindset that if we miss a day or don’t do it perfectly, then we’ve failed and there’s no reason to keep trying. THIS IS A LIE. Your goals are a marathon, not a sprint, and you’re in it for the long haul. Life happens and you WON’T be perfect at everything you do every day. And that’s okay. Focus on progress over perfection!


BONUS TIP

Most people need some accountability to stay on track with their goals. Find an accountability partner who will help you stay the course—and give it to you straight when you don’t!

Whether you love your January resolutions or you’re excited to start in July, these three tips will help you reach your goals any time of year! 

If you’re ready to get healthy and discover a lifestyle that will help you live the life you’ve always wanted, then join us for the next round of the FASTer Way to Fat Loss! We provide a science-based plan of simple, daily habits that anyone can do, plus we provide daily accountability and community support! It’s the most comprehensive plan available and we’re ready to welcome you! More than 150,000 clients have seen incredible success and YOU can, too!


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WHY I COUNT MACROS INSTEAD OF CALORIES

I’ve already shared a ton of information about intermittent fasting and carb cycling, which together are the foundation of my FASTer Way to Fat Loss Program. However, another key component to this unbelievably effective program is macronutrient tracking and timing. During our eating window, my clients and I follow an If It Fits Your Macros approach to nutrition. While this program is a gluten free, dairy free program,

FASTer Way Time-Saving Hacks

There’s no question we live in a busy day and age. It seems like everywhere we turn there’s something new that’s demanding our time and attention.

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But no matter how busy life may get, we can promise you that you will never regret taking time for your health. Making your health a priority is the one of the best ways to invest your time that will benefit you now AND in the future!

Like anything that’s important to us, we make time for it. In the same way, we have to make time for our health. It has to be high on our priority list or before we know it, it will slip through the cracks of everyday life. 

We get it. Sometimes days can get busy and schedules fill up. You may miss a workout every now and then and that’s ok! But think about it... Do we have time to go to the doctor when our health declines? Do we make time to sit and watch TV at night after dinner?

Shouldn’t we choose to show our families that we take care of ourselves, too? 

That’s why, in the FASTer Way, you spend LESS time working out and MORE time feeling amazing. You spend LESS time stressing over what to eat and spend MORE time experiencing true food freedom.

Friend, we want YOU to enjoy life, be present for your family, and have the energy to do it, too!

If you’ve been feeling overwhelmed with time management, it’s ok! We are here to help and we are here for YOU! We’re sharing some of our FASTer Way time-saving hacks so YOU can get the most out of the program and still be as productive as possible!

Pre-plan your macros

Entering your macros into MyFitnessPal does not have to be hard or extremely time consuming. Here’s what you can do to make entering your macros a breeze:

  1. Enter your macros for the day the night before OR first thing in the morning. If you have a general idea of what you’ll be eating for the day, you can take a few minutes before you start your day to enter your food in. Need to adjust serving sizes throughout the day? No problem! You can simply adjust your serving size as you go throughout the day if needed. If you already have your macros entered in for the day, a simple adjustment will take 30 seconds!

  2. Choose foods from your MyFitnessPal library. MFP saves the food you enter in the library. That means, if you eat eggs everyday, MFP remembers that and keeps those food choices at the forefront of your food library. No need to go searching through MFP every time you eat. Keep it simple and look through your library!

  3. Did you know you can save recipes in MyFitnessPal? That means you can enter in and save some of your favorite, go-to recipes that you make on a regular basis. Your recipes can easily be saved for quick logging and macro counting!

  4. Lots of our FASTer Way recipes are already saved and logged in the MFP database. Remember, we’re a big community! Other clients have entered some of the FASTer Way recipes into MFP (which makes logging for you a breeze!). Simply search “FASTer Way to Fat Loss” with the name of the recipe and see what has already been entered. Don’t see the recipe you’re looking for? No worries! Refer to the meal guide and simply enter in the ingredients to create a new recipe.

Pencil in time for your workout everyday

Like you would make an appointment with the doctor and stick to it, make an appointment with yourself to workout and stick to it! Our quick and effective workouts are JUST 30-minutes. That’s one episode of a show on Netflix. That’s one Food Network show. That’s one “quick” coffee run. That’s one mindless scroll through Instagram (hey, we’ve all been there before!). 

Truth is, you CAN find 30 minutes in your day! Pick a time that works best for you and your schedule and stick with it! You wouldn’t make a doctor’s appointment and not show up. In the same way, SHOW UP for yourself in your workout. You will never regret taking just 30 minutes out of your day to get moving. 

The best part is, we have an entire library of workouts AND daily LIVE workouts for you to follow along with. No need to aimlessly scroll through Pinterest to find today’s workout. We’ve already got you covered!

Plan your meals for the week

Friend, eating healthy does NOT have to be hard and it does not have to be time consuming. Which is why *drumroll please* we have the FASTer Way Meal Guide just for YOU! 

We’ve created the meal guide with you in mind. We get it. You’re busy. You’re taking care of kids and working and trying to keep the house in one piece. With the meal guide, you can take the guesswork out of meal planning. We’ve already done the hard work for you! Print out the meal guide at the beginning of the week or write down a list of each night’s dinners and refer to it throughout the week. No need to spend time wondering what to make for dinner every night… we already have it planned for you. Simple! 

We encourage you to try these time-saving hacks and start TODAY! Friend, you CAN find the time to make your health a priority. Sometimes, all it takes is a little switch of perspective! We are here to make your health journey as simple and straightforward as possible. 

If you’re ready to take the guesswork out of a healthy lifestyle and join a program that’s already done the work for you, then you’ve come to the right place. We’ve got a spot for you in our next round of FASTer Way to Fat Loss. It’s time to take back control and live your best life this summer!


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10 Tips to Drink More Water

We all know we should be drinking more water, but what if it’s hard to get your goal in every day? We’re sharing 10 tips to drink more water so you can feel the benefits and get the most out of your healthy lifestyle!

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WHY DRINK MORE WATER?

Water is vital to every system in the body. In fact, your body is about 70% water so staying hydrated is important for everything from cellular function to joint health.



HOW MUCH SHOULD I DRINK?

Water needs vary for each person and depend on factors such as height and activity level, but a good starting point is half your body weight in ounces of water. If you’re very active or live in a hot climate, you may need to drink more water!

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10 TIPS TO DRINK MORE WATER

1. Have a glass of water on your nightstand and drink it in the morning as soon as you wake up.

2. Keep a reusable water bottle with you and drink from it often.

3. Every time you finish a glass/bottle of water, refill it. Never let it sit empty!

4. Set a reminder in your phone if you have a hard time remembering to hydrate.

5. Drink a glass of water before each meal.

6. Flavor your water with fresh fruits and herbs. Popular options include:

  • Cucumber-mint

  • Raspberry-lime

  • Strawberry-kiwi

  • Lemon 

7. Use an app to track your water intake.

8. Invest in a filter. Most people have tap water that’s safe to drink, but that doesn’t always mean it tastes good. Even an inexpensive pitcher-style filter can make tap water palatable and refreshing.

9. Choose sparkling water over soda. If you love a fizzy drink but you’re trying to avoid soda, there are plenty of sparkling water options!

10. Eat more water-rich foods! Get a boost of nutrition with a shot of hydration with water-rich foods such as:

  • Cucumber

  • Zucchini

  • Lettuce

  • Celery 

  • Cabbage

  • Watermelon

  • Honeydew Melon

  • Cantaloupe 

  • Grapefruit 

What’s YOUR favorite tip for drinking more water? Share with us in the comments!

Want access to more helpful tips like these? Ready to live your best life this summer and achieve optimal health? We’d love for you to join us for our next round of FASTer Way! Register quickly— spots are filling up!


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A Reflection on Fatherhood By: Mike Ritter

“The quality of a father can be seen in the goals, dreams, and aspirations he sets not only for himself, but for his family.” - Reed Markham

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Dad-hood has been nothing short of extraordinary and I mean that in the most literal sense of the word. Everything that used to feel ordinary now requires a little bit extra -- extra effort, extra money, and extra time. A trip to the beach used to be easy. Now it requires us to pack up the car to the brim with extra toys, floaties, towels, strollers, snacks, drinks, hats, clothes (for now), clothes (for later), and a few extra trips back inside the house to get what we forgot. 

I would be fooling you if I said fatherhood was easy. Then again, I can’t think of a single joy in my life greater than my family. But the pressures can be very tall. In the highest leadership position of my life, I’ve had to suddenly become the gatekeeper of the futures of two beautiful humans. This means I’ve had to become a financier, chef, mechanic, carpenter, landscaper, and crisis aversion manager -- without any formal education in these areas! As much pride that comes with fatherhood also comes pressure. 

Truthfully, the world feels very large at times. The weight can feel very heavy but it doesn’t change the fact that you must rise to the challenge. Everything your children do in life will be influenced by you. You know it and you feel it. The way they act as adults will have a piece of you in it. Even if they don’t grow up just like you they will certainly develop their own ethical codes based on the world you show them. 

The health of your children is heavily influenced by you and the choices you make. As much as our children are their own independent thinkers, their outlook on life is based on their experiences. The food they are fed through their mouths feeds every cell in their body. When you tell them, “You are what you eat,” you may not realize how profound of a statement you are making. Food literally becomes them. 

The way they think about movement directly influences how much they move and how much they enjoy it. How much they move also influences the way they think. You have a profound role in both, especially in the earlier years.

This doesn’t mean you have control over their lives, but you do have influence. Your boys and girls will ultimately choose their path but it starts with me and you. 

Unfortunately, we’re battling a major crisis of men with extraordinarily poor health. But the good news is that you have all of the materials, tools, and support you need to make this better -- right here at the FASTer Way. 

The FASTer Way has collected as much information as could possibly be wrapped up into an easy-to-follow, highly-effective curriculum to help you understand how to help yourself and your family. And that’s only the beginning of how the FASTer Way can help you achieve optimal health. 

Our kids are following our lead but they don’t have to experience the same problems we have experienced. You can break the cycle of poor health and set them up for a lifetime of success!

— Mike Ritter ,FASTer Way to Fat Loss Certified Coach and Team Member


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Ten Reasons to Keep Working Out at Home

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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10 Ways to Take Action Against Racism Today

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” Martin Luther King Jr.

The past days and weeks have shone a light onto the social injustices of the Black community in our country. Many of our clients, staff team members, coaches, and influencers are hurting deeply, and we are prepared and committed to listen and create safe spaces for open dialogue as we continue to educate ourselves.

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In the FASTer Way family, we will continue to stand up for what is right and just, in support of the Black community. We are dedicated to seeing healing and justice and we are taking actionable steps to use our voice and platform for good. We will not ignore the issues at hand or remain silent during this time. We are with you.

We believe action is the key to change. We encourage you to take personal inventory: What is it that YOU can do today to be part of the solution? What is your individual responsibility in addressing racism in your workplace, community, or home? 


Here are ten ways to take action against racism TODAY:

  1. Do something now. Sign petitions or donate money to organizations supporting the Black community. 

  2. Educate yourself. Educate yourself on the history of institutional racism in our country.

  3. Teach your family. This isn’t something kids should navigate on their own. Help them understand this important, complex issue

  4. Who’s in your circle? Be committed to holding each other accountable to learning more and being part of the solution.

  5. Speak up. Make racism and justice for the Black community talked about in your circle and in your homes. Speaking about the issues and educating others close to you is a vital step to making sure everyone is an ally to the cause. 

  6. Follow organizations on social media who are speaking out about racial injustices

  7. Support Black-owned businesses in your area and online. Some communities have already begun compiling helpful lists. If yours doesn’t have one, start creating one yourself!

  8. STOP saying these things (thanks to @alyssamariewellness on Instagram for sharing this list):

    • “But what about black on black crime?”

    • “Other people are dying, too.”

    • “I don’t see color.” 

    • “Why are they overreacting?”

    • “I am not racist because I have Black friends.” [after doing or saying something racist]

    • “Stop blaming history and take responsibility.”

    • “Is the change that has already happened not enough?”

    • “Why do these brutality videos only show the end? What did they do to get there?”

    • Using MLK quotes to tell people how you think they should protest/grieve.

  9. Follow and support Black fitness and health bloggers

  10. Share information on social media that will help more people understand racism and what it actually looks like. There are new resources being shared all the time. Here are few:

We are committed to a better tomorrow by doing this important work today. If you have additional resources not listed here, please leave them in a comment. We will continue adding to our list to help ourselves and our readers!


Men's Health: Develop a Healthy Lifestyle at Home

To all of the men out there, doing your best, thank you for hanging in there and serving as role models for your family, colleagues, and friends. We encourage you to expand your massive influence on your family and invite you to take good care of your health. Your health and healthy habits not only impact you, and how you feel, but also your sphere of influence. 

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When you show the discipline and focus it takes to get yourself into shape, you are changing your life as well as the lives of others. They see it and they will learn to value it as well. You may not know where to begin, or how to incorporate it into your busy life but that’s where we come in! Here’s a list of three ways you can begin incorporating a healthy lifestyle into your home and begin teaching one of the greatest lessons you can instill in your kids -- the value of their health.

Here are 3 things you can do now to support a healthy lifestyle at home:

1. Use product placement to your advantage.

Movies and TV have used the science of product placement to sell products for years. Heineken once paid $40 million to have James Bond (Daniel Craig) sip a Heineken rather than his famous shaken-not-stirred martini. They did it because it works. You may not realize it but leaving visible junk food around in your home is like using the science of marketing to your disadvantage. The more visible it is, the more likely you’ll reach for it as soon as you’re hungry.

DO IT: Make healthy, whole food options visible and convenient so you constantly see them, making it much likelier you’ll choose them over-processed junk food.

2. Walk as much as you can.

This may be one of the most effective and easiest ways to get your metabolism headed in the right direction. It’s also relaxing and can be easily done with the whole family. Building a family ritual of walking every evening brings a sense of ease to the end of the day while establishing its importance in life. 

Walking has many health benefits as well including curbing cravings, regulating blood sugar, and improving metabolism. 

DO IT: Aim to log between 7,000–10,000 steps per day. 

3. Make the home fitness friendly.

Providing easy access to fitness equipment helps to eliminate excuses to not prioritize fitness. At the FASTer Way, we remove barriers to fitness by providing a variety of workout options from weights to resistance bands to bodyweight. Whether the day is hot or rainy, we always have an option available for you to complete even a small workout at home. There’s so much you can do with your home environment to make it less enticing to be lazy!

You don’t need much -- a set of dumbbells, resistance bands, and some extra floor space is enough. You can even schedule time to work out with your kids on a regular basis! FASTer Way has home digital workouts you can participate in for both adults and kids if you need a kick start.

DO IT: Start with basic workouts that include some weight training 3–5 times per week. They don’t have to be super difficult, but you need to be consistent. BONUS: Include the kids. 

Fathers are more important now than ever, and these simple tips make it easier to guide your family toward great health for a great life! If you could use a little guidance when it comes to proper nutrition or effective at-home workouts (including kids’ workouts!), then join us for the FASTer Way to Fat Loss. We want to help you be the best father you can be by feeling your best every day!

Guest post by FASTer Way to Fat Loss Certified Coach Mike Ritter (@coachmikeritter)


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FASTer Way Testimonial: Beth from Style at a Certain Age

This week, we’re highlighting one of our faves, Beth from Style at a Certain Age! She recently opened up about her experience living the FASTer Way lifestyle.

She shares some of her favorite tips and tricks on topics like:

  • Losing weight after 50

  • Intermittent fasting

  • Recipes

  • How to boost up protein

  • Importance of eating healthy fats

  • Benefits of weight training

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Here’s what she had to say:

“is it easy to lose weight after 50? no, it gets harder every year due to changing hormones and a slower metabolism. is it impossible to lose weight after 50? absolutely not. if we are determined to age with grace, strength, and beauty to lead an active and vibrant lifestyle you will have to tweak your diet as nutrition is 90% of the battle. 

so when the going gets tough i always go back to the basics. and no program has influenced how and what i eat every day more than Faster Way to Fat Loss. this program opened my eyes to how to live a healthy and happy lifestyle with combined exercise and nutrition. this program continues to get better and better. when i went through my first round of FWTFL in January 2018 there were no meal plans and no app with daily workouts for low, medium, and high impact. i love the new additions to the program. here are a few things that Faster Way to Fat Loss will help the over 50 woman achieve:

  • shed unwanted fat

  • increase your energy

  • gain strength

  • tone up and lean out

what will you get when you join Faster Way to Fat Loss?

All NEW program materials at an exclusive discount to accelerate your success in the FASTer Way plus automatic upgrade into our VIP program upon completion of your initial 6-week experience.*

 

6 weeks of science-backed strategies delivered in an accelerated format. You’ll learn all about FASTer Way’s strategies and how they work WITH your body, not against it. You’ll also learn about important health topics such as hormone health, stress, sleep, alcohol, and MORE!

Strategic nutrition/exercise pairings. Combine the right food with the right workout each day to optimize your fat-burning prowess. Our simple, easy-to-follow meal plans are designed to help you forge new, smart eating habits to keep you on track to optimal health.

Daily accountability and support. At the FASTer Way, we have it all – great coaches to guide you through the programming, expert trainers to lead you in LIVE community workouts, and a supportive community of members around the world who are working right alongside you.

diets don’t work, ladies. they never have. but learning about macronutrients will equip you to make proper food choices that emphasize the value of whole foods rather than processed foods. balancing macros also helps us to understand where our calories come from and what impact they have on the body. FASTer Way to Fat Loss helps us make good, informed food choices and it helps us lose weight fast.”

To read more of Beth’s FASTer Way experience, click here!


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FASTer Way Mini Resistance Bands

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FASTer Way Yoga Mat

Which is Better? Fresh or Frozen Produce?

There’s a lot of debate over which is better: fresh or frozen fruits and veggies? There are compelling arguments on both sides, so we’re here to demystify this subject! Let’s dive in -- is fresh produce better than frozen? 

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June is National Fresh Fruits and Vegetables Month and we’re excited to shine the spotlight on these nutrient-dense whole-food heroes! But the question remains, which is better -- fresh or frozen fruits and vegetables?

According to FASTer Way Registered Dietitian Kareen Turner, they’re equally nutritious and good for you! There are, however, a few things to keep in mind to get the most bang for your nutrition buck.

FRESH FRUITS AND VEGETABLES

FIRST, keep in mind that fresh fruits and veggies should be consumed soon after purchasing them. The longer they’ve been away from the ground, the more depleted the nutrients become. Remember, they need to be packaged, labeled, and shipped to your grocery store or market—it could be days (and hundreds of miles) before they even hit the shelves! 

If it’s possible, buy your produce two or three times each week in order to get it as fresh as possible! If that doesn’t fit with your lifestyle, consider buying frozen (where it makes sense)!

FROZEN FRUITS AND VEGETABLES

SECOND, frozen fruits and vegetables are generally flash-frozen very close to where they are harvested, which means they’re processed at the peak of nutrition. That nutrition is passed onto YOU! Just be sure to follow the package directions for preparing your frozen foods.

If you don’t like to make frequent trips to the store, frozen foods can extend the time between shopping trips.

KNOW YOUR EATING PATTERNS

THIRD, pay attention to HOW you eat. Frozen spinach may sound convenient, but it’s pretty tough to make a salad with it. Take a look at your eating patterns and what makes sense for your lifestyle! If you love to make smoothies, then frozen raspberries are perfect, but if you like to snack on them, fresh is usually best.

GO ORGANIC — WHEN YOU CAN

LAST, whether you’re purchasing fresh or frozen, go organic as much as possible. It’s more expensive to shop organic, but it’s easy to stay budget-conscious when you stick to the “dirty dozen” and “clean fifteen” lists provided by EWG every year.

The 2020 “Dirty Dozen” list includes:

  1. Strawberries

  2. Spinach

  3. Kale

  4. Nectarines

  5. Apples

  6. Grapes

  7. Peaches

  8. Cherries

  9. Pears

  10. Tomatoes

  11. Celery

  12. Potatoes

 

The 2020 “Clean Fifteen” list includes:

  1. Avocados

  2. Sweet corn

  3. Pineapple

  4. Onions

  5. Papaya

  6. Sweet peas (frozen)

  7. Eggplants

  8. Asparagus

  9. Cauliflower

  10. Cantaloupes

  11. Broccoli

  12. Mushrooms

  13. Cabbage

  14. Honeydew melon

  15. Kiwi


Whole foods are the foundation of a healthy lifestyle and we LOVE teaching our clients how to easily incorporate them into daily life. If you need some help figuring it out, then jump into our next round of the FASTer Way to Fat Loss! We’re starting soon and we can’t wait to watch you THRIVE in a healthy lifestyle that helps you lose weight, increase your energy, and feel AMAZING every day.


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Two Mythical Creatures Kids Recipes To Make This Weekend

Hey FASTer Way family! Have your kiddos been LOVING the FASTer Way Kids workouts? We sure have been loving all your videos of your kids crushing the workouts and having so much fun.

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Our latest kids workout is Mythical Creatures. We’ve got the perfect afternoon line-up for you and your kids:

  1. Complete FASTer Way Kids Mythical Creatures workout

  2. Head to the kitchen to make Mythical Creature recipes

How perfect does that sound?! We’re sharing two easy and fun recipes, all inspired by the mythical and magical creatures featured in the workout! 

Whether your kiddo loves leprechauns or unicorns, they’re sure to love these fun and easy-to-make recipes. Be sure to tag us in all your photos @FASTerWaytoFatLoss and let us know which recipes you try! We can’t wait to see your masterpieces!

 
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Over the Rainbow Fruit Platter

Ingredients:

Strawberries

Clementines

Pineapple

Green grapes

Blueberries

Directions:

  1. Prepare fruit by slicing strawberries, clementines and pineapple.

  2. Assemble fruit on a platter or cutting board in the shape of a rainbow in the following order: strawberries, clementines, pineapple, grapes and blueberries.

  3. Serve as a snack for your kiddos and ENJOY!


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Magical Unicorn Fruit Smoothie (makes 2 smoothies)

For purple smoothie:

½ cup almond milk

Handful of frozen blueberries

1 small container blueberry yogurt of choice (can use plant-based yogurt like almond or coconut)

(Can add a few ice cubes if you’d like to make it thicker) 

For pink smoothie:

½ cup almond milk

Handful of frozen strawberries

1 small container strawberry yogurt of choice (can use plant-based yogurt like almond or coconut)

(Can add a few ice cubes if you’d like to make it thicker) 

Optional:

Dairy-free whipped topping (almond or coconut milk)

Sprinkles

Directions:

  1. For each smoothie, add all ingredients in a blender. Mix until smooth. 

  2. Pour into two glasses and alternate pouring between purple and pink smoothie to create swirl effect.

  3. Top with your choice of whipped topping and sprinkles.

  4. ENJOY!


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Things Have Changed, So Have We!

Did you hear the news? The FASTer Way got an upgrade! Don’t worry -- it’s still the same FASTer Way strategies we all know and love but with a NEW enhanced client experience!

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You may be wondering: Why are we rolling out brand new programming? The answer is simple, we want to empower YOU to accelerate your results and make the FASTer Way even EASIER to implement this summer. 

Our purpose has always been to equip and empower you to stay well, prevent disease, and fulfill your purpose with energy. We want to see you THRIVE and experience ideal health so you can live your best life this summer, even in times of uncertainty. We want to help you take back control of your health. Friend, stay encouraged! You CAN control what you eat. You CAN control the workouts you do on a daily basis. You CAN control the community you surround yourself with. June 1 kicks off our summer round with our NEW client experience and we want to see YOU there.

To help you get started, we’ve enhanced our 6-week experience with you and your goals in mind. Here’s what you’ll get:

  • Science-backed nutrition and fitness strategies delivered in an accelerated format. You’ll learn all about FASTer Way’s strategies and how they work WITH your body, not against it. You’ll also learn about important health topics such as hormone health, stress, sleep, alcohol, and MORE! 

  • A strong focus on NON-SCALE VICTORIES - no weigh-ins allowed! The scale is a LIAR and we will not let it dictate your life! We can’t say it loud enough- THE SCALE DOESN'T DEFINE YOU! You will NOT be weighing yourself in the FASTer Way to Fat Loss program. We want you to feel empowered and encouraged by the progress you are making, not about reaching a number on a scale. Are you sleeping better? Do you have more energy? Do you have newfound confidence? Are your pants fitting more comfortably? Those are WINS that deserve to be celebrated! PROGRESS OVER PERFECTION, friends!

  • NEW at-home workouts. Who needs a gym for an effective workout? Not us! No expensive, bulky equipment is needed to crush your goals with FASTer Way at-home workouts AND it is done in 30 minutes! With interval training, strength training, and REST days built into the program, you can be sure you are getting a comprehensive workout that saves you time and money! 

  • Strategic nutrition/exercise pairings. Combine the right food with the right workout each day to optimize your fat-burning prowess. Our simple, easy-to-follow meal plans are designed to help you forge new, smart eating habits to keep you on track to optimal health.

  • NEW FASTer Way SWAG and equipment options. Don’t have dumbbells to use at home? No problem! All of our exercises can be modified for bands, body weight, and low impact options. Do you like the equipment and swag that you see in our daily videos and posts? No FOMO here! You can get your own in the FASTer Way Shop!

  • You’re not alone! Our community follows the same workout on a regular basis. Whether you’re a new client or a VIP member, we complete our workouts TOGETHER as a community. We break our fast and cook the same meals from the meal guide TOGETHER as a community alongside thousands of FASTer Way members. Want to share a tip or have a question about the workout for the day? You’ve always got an entire community behind you to give you support. Your coach will work one-on-one with you to help YOU rise to your highest potential. Friends, we are in this together!

    Let this summer be the time where YOU become the fittest, the happiest and the healthiest version of you. It’s not always about looking great in a bikini or shorts, it’s about feeling your best so you can be fully present with your family and experience ideal health. Experience FREEDOM as you learn to live a healthy lifestyle with strategies that work with your body, not against it.

    There’s no better time than now to take the leap of faith and take control of your health. If you’re ready to take the first step and experience the accelerated FASTer Way 6-week experience, join us starting Monday! When you register, you’ll get immediate access to our FASTer Way app where you’ll get daily updated workouts, daily meal plans with recipes, and important announcements about the FASTer Way. Friend, we want to see you set up for success and have all the tools you need to thrive. We believe in you and are here for you every step of the way. You are worth it!


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FASTer Way Testimonial: Sarah

We’re highlighting Sarah from Sarah Fit who saw AMAZING results living the FASTer Way lifestyle!! Not only is her progress incredible, she also made a helpful video going through a day of eating in the FASTer Way. If you’re needing some new ideas on what to eat day-to-day, check out some of her faves in the video below!

Join me for my first round as a FASTer Way To Fat Loss coach April 1st. Sign up for details - http://bit.ly/SarahFitxFASTer Recipe for bean less, whole30/pal...


What she had to say about the FASTer Way:

“Why did I like it? I love following a program. I liked that I had a schedule to follow. You get a workout program, an eating schedule (low carb, regular macro, low macro days) and community support! If you have a question, someone else probably does too. Your coach shares live video trainings with tools to help you melt fat and then provides support in a Facebook group updated daily where you post your macro chart from the day before for accountability. I noticed results within 2 weeks. My clothes fit better, I had more energy and felt great about how I looked!”

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To read more about Sarah’s FASTer Way experience, click here!


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Alcohol and the FASTer Way: Rock the Mocktail

Cheers! Summer is almost here!

Memorial Day is right around the corner and while our celebrations may look a little different this year, many of you will still be thinking about that nice cold cocktail! Not many things signify that shift into vacation mode mindset more than a colorful umbrella drink!

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Here is something to think about. Maybe this is an opportunity to not only adjust the celebrations but also our approach to alcohol and how often we reach for it. It is the subject of one of the most frequent questions coaches get,

“Can I drink alcohol in the FASTer Way lifestyle?” 

We suggest that you avoid alcohol. Why? Your body will metabolize alcohol first and above everything else. You won’t be burning fat before you burn those happy hour cocktails. Your system will be processing alcohol for 24 hours. The breakdown takes so long because alcohol is digested as a fat within your body and the sugars first need to get turned into fatty acids. 

When your body metabolizes the beautiful, colorful, nutrient-rich whole foods that we focus on in the FASTer Way, you are doing your body good. You are giving your body the fuel it needs to build lean muscle and maximize metabolism. In contrast, when you feed your body alcohol you are providing no value to your body because there are zero nutrients in alcohol. You’re just creating more work for your digestive system with no reward! You also may give yourself a hangover in the morning.

There is more! According to an article by Johns Hopkins Medicine, the effect of alcohol goes way beyond our brains and the carefree feeling we think we are getting from those beverages. Alcohol also affects our hormones, our blood chemistry, our sleep-wake cycle, and it can encourage inflammatory chemical production within our systems. 

We simply cannot drink a glass of alcohol every night and believe we are giving ourselves the greatest chance at fighting off illness, building a physique of lean and toned muscle, or even showing up as our best selves. Let’s also be clear about something. Whatever stress and frustration we are trying to drink away is still going to be there when we wake up the next day. There are much healthier options for stress relief (hint hint - like your FASTer Way workouts!). 

However, we are realistic and do know there are times that many of us are going to want to grab a glass and enjoy. We recommend making sure you REALLY want to have that drink to enjoy and not to fit-in with those around you or to ease the tensions of the day. Another suggestion is to plan ahead and add it to your macros. Even better, save it for Leg Day as a treat. There are ways to count it towards your macros and your FASTer Way Coach can show you how to do so.

We also highly suggest… MOCKTAILS! When it comes to mocktails, sparkling water and garnishes (think tiny umbrella) are where it’s at! You can take any sparkling water flavor and add fruit, mint leaves, or fancy ice cubes. Another way to enhance your mocktail mindset is with the glass you choose! Use your favorite wine or cocktail glass and own it!

If it’s party time and you are looking to impress a few friends with a pitcher of party perfection, we have some tasty mocktail inspiration! 

FASTer Way to Fat Loss Orange Crush Mocktail
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MARGAMELON MOCKTAIL

Are you ready to feel amazing this summer and take care of yourself both physically and mentally? JOIN US for our next round of FASTer Way! When you sign up, you’ll have access to more helpful resources like this one, to help you stay on top of your health and fitness goals!

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


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FASTer Way Yeti

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HOW TO THRIVE DURING SUMMER BBQS

Ah, summer BBQs. As the weather begins to warm up and the days get longer, cookout season is among us! It’s no question that with summer cookouts (even if you aren’t leaving your house) come lots of food: hamburgers, hot dogs, chips, alcohol, you know … the whole nine yards!

While you know we’re all about treating ourselves over here in the FASTer Way (hello, progress over perfection!), it is equally important that we stay mindful and do our best to stay on top of macros during summer cookouts! 

Now, we are NOT saying you need to be perfect or deprive yourself from enjoying a cookout with your family. But, we ARE saying that there are lots of ways to make “better” choices and still feel in control and not over-indulged! Check out some of our tips on how to stay on top of your macros during summer BBQs and a few easy FASTer Way friendly food swaps!

  1. FAST until your main meal of the day

    Having a cookout at 2? Extend your fast until then! That way, you won’t have to worry about “overdoing” it for the day. You can focus on fueling your body during the cookout and save room for all your cookout faves!

  2. ENJOY your workout earlier in the day

    You may find that it’s harder to fit in your workout after a long day of BBQing with the fam. To keep motivation and energy high, try completing your workout earlier in the day before the festivities begin! Pencil 30 minutes into your schedule to crush your workout and feel accomplished before a fun day with family!

  3. PREPLAN your food in the FASTer Way app.

    Already know the menu for the cookout? Preplan your food in the FASTer Way appl! While your entries may not be perfect with serving size, do your best to estimate! Not only will it save time later in the day, but you’ll also keep tabs on how much you’re eating and be less likely to mindlessly snack!

  4. STAY hydrated!

    Hydration is key for your BBQ! Keeping a big glass of water nearby to sip on throughout the day will keep you feeling refreshed and satisfied. Not to mention, choosing water as your drink of choice with your cookout meal is a much better option than a processed soda or sugary cocktail. Don't drink your macros!

  5. Pick your “worth it” foods!

    If you know your cousin is making her famous potato salad that you just LOVE and look forward to every year, plan for it! Choose the “worth it” foods to fit into your macros. The mindless, “snacky“ type foods, like potato chips or even dinner rolls, might not be high on your list. Just because they’re on the serving table, doesn’t mean you have to grab for them! Stay present and mindful as you fill up your plate!

  6. BE PRESENT with your loved ones and enjoy your celebrations FREE OF GUILT!

    Most importantly, ENJOY your day with family and friends! Focus on progress over perfection and don't be too hard on yourself. You deserve to enjoy a holiday with your family! Remember, memories over macros!

SIMPLE SWAPS:

  • Choose a lettuce wrap instead of hamburger or hot dog buns

  • Slather on mustard instead of mayo

  • Try crispy roasted sweet potatoes instead of potato chips

  • Satisfy your sweet tooth with summer berries (blueberries, strawberries, blackberries, raspberries) instead of cake or ice cream

  • Bake a healthier treat without refined sugars/grains/dairy instead of a typical cake or cookies

  • Drink sparkling water with citrus fruit instead of soda

  • Make a big side salad full of colorful veggies instead of pasta salad

  • Turn your regular burger into a yummy burger bowl! Ditch the bun, serve over a bed of lettuce, and add all your favorite burger toppings! (A FASTer Way favorite!)

Ready to take the next step and join our amazing community to feel better than ever this summer? Register today! Our next round of FASTer Way to Fat Loss starts soon and we’ve got a spot for you!


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Orange Crush Mocktail

If you love cocktails but they don’t fit into your fitness goals, try a family-friendly cocktail! They’re delicious, easy on the macros, and help you stay in fat-burning mode by skipping the alcohol! You won’t even miss the alcohol once you try this Orange Crush Mocktail.

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Did you know that alcohol can kick you out of fat-burning mode for up to 24 hours? It’s true! We get a lot of questions about alcohol and how it affects our bodies, so we’ve got a great post with tons of helpful information. Read all about Alcohol and the FASTer Way!

This delicious Orange Crush Mocktail will help you enjoy your celebrations while helping you stick to your goals. Give it a try and let us know how you like it! Tag on us social @fasterwaytofatloss.

Recipe courtesy of Bianca Oberhelman, FASTer Way Certified Coach (@tobeestrong)

Orange Crush Mocktail

4 Servings

INGREDIENTS

  • 2 cups orange juice (recommend high pulp for that crush feel)

  • ¼ cup fresh squeezed lemon juice

  • ½ cup sparkling water (no flavor)

  • 4 orange slices

  • 4 mint leaves

DIRECTIONS

  • POUR the sparkling water, orange juice and lemon juice into a pitcher and stir.

  • PREPARE your glasses with a fresh orange slice on the rim and ice.

  • POUR mocktail into glasses and add mint leaves on top.

  • ENJOY!

For another tasty option, try this Margamelon Mocktail!


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Margamelon Mocktail

Mocktails are a great way to enjoy a celebration without throwing off your macros or shifting your body out of fat-burning mode. They’re fun to make, fun to drink, and fun for the whole family!

Many people want to know if alcohol is “okay” to drink while living the FASTer Way lifestyle, and we’ve got a whole post dedicated to helping you understand alcohol, how it works, and how it affects your goals. Read all about Alcohol and the FASTer Way!

If you love a good margarita but you want to keep burning fat, try this delicious Margamelon Mocktail!

Recipe courtesy of Bianca Oberhelman, FASTer Way Certified Coach (@tobeestrong)

Margamelon Mocktail

4 Servings

INGREDIENTS

  • 5 cups cubed, frozen watermelon

  • ½ cup fresh squeezed lime juice

  • 2 tablespoons raw honey

  • Sea salt for glass rims

  • 4 small watermelon slices

DIRECTIONS

  • SALT your glass rim with a lime wedge and sea salt.

  • BLEND the cubed watermelon, honey, and lime juice to your favorite margarita consistency.

  • POUR mocktail into glass and garnish with watermelon slices!

  • ENJOY!

For another tasty mocktail option, try this Orange Crush Mocktail!


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