Protein-Rich Meals To Fuel Your Fat Loss

Satisfy Your Cravings and Shed Fat with These Protein-Rich Meals

It's time for another IG roundup!

On your fat loss journey, protein is a key nutrient towards helping your body burn fat while maintaining lean muscle - the two are perpetually conjoined! Protein also helps to stave off hunger hormones and pesky cravings, allowing you to feel fuller longer.

Good thing that incorporating protein-rich meals into your diet doesn't have to be boring or bland!

Protein can be found in delicious ways, such as through quinoa, nuts, lean meats, different types of seafood like salmon or shrimp, legumes or legume byproducts like beans, and more!

Scroll down below for three of our most recent protein-rich meals that can be easily prepared in your kitchen!

So what are you waiting for?

Let's get cooking!

Raspberry Oatmeal

Looking for a protein-packed breakfast option to help you reach your fat loss goals?

Look no further than our FASTer Way Raspberry Oatmeal!

Oats are not only a great source of fiber, but they are also a sneaky source off protein, making them the perfect addition to any meal plan. This delicious recipe will have you feeling full, satisfied, and fueled up all day long when you incorporate the powers of oats into your meals. You can stave off those pesky cravings and hunger hormones with the added benefit of a natural energy boost. Time to take on your busy day with confidence!

Looking to pack even more of a protein punch? Add in our FASTer Way protein powder to take things to the next level and enhance the flavor, too! 

Grilled Chicken Caesar Pasta Salad

Who said salads have to be boring?

Try our mouth-watering Grilled Chicken Caesar Pasta Salad for a whole new take on the word "salad".

This protein-packed dish is not only delicious but also incredibly easy to make. Grilled chicken provides lean protein while healthy greens like romaine lettuce and spinach offer a variety of vitamins and minerals. Get an added protein infusion by using chickpea pasta, and you've got a satisfying meal that will keep you feeling full and fueled all day long!

Sheet Pan Chicken Fajitas

Need something quick and easy after a long day, but don't want to skimp out on your protein needs?

Try out the FASTer Way's Sheet Pan Chicken Fajitas!

This weeknight meal is the perfect way to hit your protein goals while keeping it easy - both in cleanup and the actual cooking! Colorful bell peppers and onions add nutrients and flavor to the dish, while the chicken provides a rich dose of protein for extended feelings of fullness.

In other words, a delicious meal to cook when you don't feel like cooking!

Eat The FASTer Way!

Protein is an essential nutrient for anyone looking to lose weight and improve their health. Not only does it help to build muscle and repair tissue, but it also keeps you feeling full and satisfied for longer periods. Incorporating protein-rich meals into your diet can be a game-changer when it comes to reaching your fat loss goals.

Like the recipes we gave but are craving more?

Check out our full FASTer Way Instagram for a compilation of our most popular protein-packed recipes with vegetarian and vegan options, favorite guided workouts, client transformations, and so much more!

Enjoy a colorful array of carbohydrates, whole grains, healthy fats, and other important macronutrients. Don't settle for boring and bland meals. Eat the FASTer Way and see the results you've been working towards.

Want to make our meal plans a regular part of your fitness routine? Curious about our guided workouts?

Join the next FASTer Way round and get all the meal plans you'll need! Enjoy access to our premium, all-inclusive app where you can view and save your favorite 30-minute workout videos, contact your assigned coach, track your nutrient intake, and more!

It's time to FUEL your journey for success.

Health Goals Success: How to Turn Your Dreams into Reality

Achieve Your Health Goals: Join A Day With the FASTer Way Today

So, you want to live your healthiest life possible, but you’re sick of diets and not sure where to even start again. The journey to achieving optimal health and providing your body the proper care can often be challenging without guidance and the right plan.

This is where A Day With the FASTer Way comes into play!

Our lifestyle is based on a comprehensive approach to wellness that encompasses various aspects of a healthy lifestyle, including nutrition, fitness, mental health, and more.

In this blog article, we'll introduce to you our new free event, A Day With the FASTer Way, where you get to have a taste of all the benefits our program has to offer, totally free.

Keep reading to find out exactly why you should attend our upcoming FREE event on May 22!

Get A Delicious Meal Guide

Eating the right foods and giving your body the nutrients it needs is crucial when it comes to taking charge of your wellness. There's no better, or easier, way to do this than with meal guides!

Planning your food and having it ready ahead of time helps stop you from reaching for sugary processed junk when you're too hungry to wait - it also takes away the stress of having to cook after a long day of work and parent-teacher conferences! Not only this, but they help you to fuel your metabolism for speed and efficiency. By providing your body with vital macronutrients, you'll experience new levels of energy so daily activities are easier than ever.

You also support your immune system and help to reduce the risk of chronic diseases and other health problems, such as:

• heart disease

• diabetes

• cancer

When you join A Day With the FASTer Way, you get to experience all the glory of our whole food based and nutrient-packed meal guides. Enjoy a variety of fruits, vegetables, whole grains, lean proteins, healthy fats, and so much more for a delicious kind of wellness like never before. At the FASTer Way, we believe in sustainable and realistic health goals. In other words, you don't even have to give up your treats - we have ice cream! - but get to relish in food freedom and wellness results all in one!

Bonus Training With Amanda Tress: 4 Surprising Ways to Shred for Summer

When you join A Day With the FASTer Way, you gain access to an awesome bonus training exercise with our CEO and founder Amanda Tress for your wellness revamp! This will help you absolutely shred that stubborn fat so you can finally show up on the beach with confidence this summer

You'll also learn the WHY behind everything we do for your physical health so you can have a full understanding of the various habits and strategies we give you. Our methods are science-based and we give you the resources and informative education to learn it all.

Find The Community You've Been Missing

Are you tired of feeling lethargic and unmotivated when it comes to exercising and obtaining your fitness goals?

A Day With the FASTer Way special provides you with access to a supportive community that will change your life!

Having like-minded individuals by your side can be the difference between you picking up those weights and saying, “eh, not today.”. So why not find out how easy it can be to say yes when you have a little help? Having a supportive network around you to cheer you on and motivate you onto the path of success can turn your wellness into something that becomes second nature.

Try out our online community and feel the difference in having others who can relate to the same struggles you're going through - busy moms, it's time to push through obstacles like the warrior you are!

Free Workout

Guess what?

Incorporating physical activity into your daily routine doesn't have to be complex or time-consuming!

At the FASTer Way, we provide guided workouts that only require 30-minutes of your day, can be adjusted to your needs or fitness level, and saved right to your phone through our transformative app.

When you join us for our FASTer Way For The Day, you get your very own free 30-minute guided workout to boost your metabolism and your wellness!

Remember, any physical activity is better than none. We help you to start small, find what you enjoy, prioritize it, and make it social through our supportive online community! You'll be surprised at how quickly it becomes a habit.

RSVP to A Day With The FASTer Way Today!

Heard of the FASTer Way, not sure you're ready to take the leap, but also want to know what all the hubbub is about?

Try A Day With the FASTer Way on May 22 for a taste of our comprehensive program that guarantees results!

With our provided meal guide, bonus training with Amanda Tress, free workout, and access to our supportive community, you'll be on your way to achieving your health and fitness goals in no time. We offer smart goals, meaning specific, measurable, ACHIEVABLE, relevant, and time-bound, so you know how far you’ve progressed in your fitness journey.

Don't let diets of the past or lack of motivation hold you back any longer.

Join us today for free and take the first step towards a healthier, happier you!

Benefits of Dairy-Free Alternatives For Your Wellness

Ditching Dairy: Delicious Alternatives for a Healthier Lifestyle

To dairy or not to dairy?

When it comes to your health, there's a lot of information out there in regards to whether you should actually be consuming dairy or not...and we have the answers!

While dairy can be a great source of calcium and protein, it can also wreak genuine havoc on your body, especially if consumed in large amounts. That's why at The FASTer Way to Fat Loss, we encourage clients to ditch the dairy, but without having to miss out on some of their favorite foods!

Dairy-free alternatives allow you to have the ice cream, creamy coffee, mouth-watering pizza, and so much more.

Keep reading to find out the benefits of dairy-free alternatives and learn some new recipes for fun and tasty options to try.

Whether you're lactose intolerant or simply looking for a healthier option, we've got you covered!

Why Limit Dairy?

Negative Effects of Dairy Consumption

Consuming too much dairy is linked to a range of negative effects on health and fat loss, making your body work against you instead of for you when it comes to your fitness journey. For one, many dairy products are high in saturated fat, which can set you backwards on your wellness goals and cause a range of other health issues. This includes an increased risk of certain diseases, such as cancer and heart disease. Additionally, diary can cause digestive issues such as bloating and constipation when consuming.

Finding Alternatives the FASTer Way

Finding alternatives for dairy products is important for those who want to achieve their health goals without sacrificing taste. The FASTer Way to Fat Loss recognizes this and encourages clients to try dairy-free options that are just as delicious, if not more so!

By providing meal plans and recipes that do not include dairy, and feature minimally processed dairy-free alternatives, the program helps clients make healthier choices without feeling like they're missing out. Whether you're looking to burn fat, improve your overall health, or simply try something new, the FASTer Way can help you thrive without missing dairy!

Benefits of Dairy-Free Alternatives

Improved Digestion and Gut Health

One of the key benefits of dairy-free alternatives is improved digestion and gut health. Many dairy products contain lactose, a dangerous type of sugar that can be difficult for your body to break down. This can lead to digestive issues such as bloating, gas, and diarrhea.

By switching to dairy-free alternatives, individuals can reduce or eliminate these symptoms and improve their overall gut health. Additionally, many dairy-free alternatives are rich in gut-friendly probiotics, which can further support digestive health and boost immune function.

Reduced Inflammation

Another benefit of dairy-free alternatives is their ability to reduce inflammation in the body.

Dairy products have been linked to increased inflammation, which can contribute to a range of health issues such as:

• Arthritis

• Asthma

• Cancer

By choosing dairy-free alternatives, individuals can reduce their overall inflammation and potentially improve their overall health. Many dairy-free alternatives, such as plant-based milks and yogurts, are also rich in anti-inflammatory nutrients like omega-3 fatty acids and antioxidants, which can help further reduce inflammation in the body. So not only do dairy-free alternatives taste great, they can also help promote a healthier, more balanced body - time to give irritated joints some relief!

Lowered Risk of Certain Health Issues

In addition to improved gut health and reduced inflammation, dairy-free alternatives can also lower the risk of certain health issues. For example, research has shown that consuming high amounts of dairy products may increase the risk of certain cancers, such as prostate and breast cancer.

By choosing dairy-free alternatives, individuals can potentially lower their risk of these types of cancers. Additionally, many dairy-free alternatives are lower in saturated fat and cholesterol, which can help reduce the risk of heart disease and other cardiovascular issues.

Dairy-Free Milk Alternatives to Try

Plant-based milks have become increasingly popular as dairy-free alternatives.

There are various options to choose from, including:

• Almond: Almondmilk is a popular choice due to its creamy texture and nutty flavor.

• Coconut: Coconut milk is ideal for adding richness to smoothies and curries.

• Oat: Oat milk has a slightly sweet flavor, making it perfect for use in baked goods or coffee.

• Soy: Soy milk offers a mild taste and a similar nutrient profile to dairy milk

• Rice: Rice milk is ideal for those with nut or soy allergies.

• Hemp milk: Hemp milk is a great choice for its high omega-3 fatty acid content.

All of these plant-based milks can be used in cooking and baking, making them extremely versatile dairy-free alternatives! Keep in mind, when selecting dairy replacements, look for options that are minimally processed with few ingredients.

Incorporating Dairy-Free Alternatives into Your Diet

Tips For Going Dairy-Free

Transitioning to dairy-free options can be challenging, but it doesn't have to be all or nothing!

Start by swapping out one dairy product at a time, such as replacing cow's milk with almond milk or swapping cheese for a vegan alternative. Experiment with different dairy-free options and find what works best for you. Gradually increasing the amount of dairy-free options in your diet can also help your taste buds adjust to new flavors and textures. Don't be too hard on yourself if you slip up and have a dairy product every now and then.

Remember that every little step towards a dairy-free lifestyle is a step towards better health - as we say at the FASTer Way, progress over perfection!

FASTer Way Recipes For Dairy-Free Alternatives

1. Blueberry Detox Smoothie – Blend together frozen blueberries, unsweetened almond milk, baby spinach, peeled banana, chia seeds, and FASTer Way Vanilla Protein Powder for a nutritious and delicious smoothie snack! Top with extra blueberries for an extra fruity taste.

2. Ice Coffee Breakfast Smoothie – Swap out your normal dairy-filled coffee for this delicious frozen alternative! Simply combine brewed and chilled coffee, unsweetened almond milk, almond butter, vanilla extract, banana, ice cubes, and some FASTer Way Vanilla Protein Powder in a blender for a sweet and tasty treat perfect for hot weather.

3. Raspberry Chia Seed Pudding – Use 4 simple ingredients (chia seeds, unsweetened almond milk, FASTer Way Vanilla Protein Powder, and raspberries) to create a scrumptious dairy-free and gluten-free snack!

4. Cookie Dough Protein Bites – Release your inner-child with the taste of raw cookie dough but without the guilt or the stomach ache! These dairy-free dessert bites are packed with protein to keep your metabolism primed and support lean muscle growth.

There's more where that came from!

Check out our Instagram page for a host of different recipes that will tingle your taste buds and boost your health.

Read Your Labels!

When incorporating dairy-free alternatives into your diet, it's essential to read labels and choose high-quality products. Many dairy-free products contain additives, preservatives, and artificial sweeteners that can have negative health effects. By reading labels and choosing high-quality products, you can ensure that you're consuming nutritious and wholesome ingredients.

Look for products that are free from additives and preservatives, and choose organic and non-GMO options whenever possible. By making informed choices about the dairy-free products you consume, you can support your health and well-being while enjoying delicious and satisfying meals.

Go Dairy-Free The FASTer Way!

Incorporating dairy-free alternatives into your diet can have numerous health benefits, from improving digestion to reducing inflammation and so much more.

By trying out some of the recipes and meal ideas above and choosing high-quality products, you can enjoy delicious and nutritious meals that support your health.

However, making lifestyle changes can be challenging on your own, which is why The FASTer Way to Fat Loss program is here to support you on your journey!

Gain access to weekly and customizable meal plans, guided 30-minute workouts, one-on-one coaching, and so much more when you welcome the FASTer Way into your life.

Join the program today and take the first step towards a healthier, dairy-free lifestyle today!

Start A Fitness Business The FASTer Way (And the Easy Way)

The FASTer Way to Fat Loss: Your Key to a Successful Fitness Business

Are you a stay-at-home mom looking to take control of your career and start your own business? Maybe you're a fitness professional tired of trading hours for dollars and dreaming of making a real difference in your wallet or launching a fitness app for further reach.

Or perhaps you're a young professional with an entrepreneurial spirit, eager to turn your passion for health and wellness into a successful business.

Whatever your motivation, starting a fitness business can be an exciting and rewarding venture.

But with so many challenges and costs involved, where do you begin?

That's where the FASTer Way to Fat Loss comes in – offering an easy and cost-effective way to launch your own business and make your fitness dreams a reality.

Keep reading to find out how the FASTer Way Coach Certification can save you time AND money, and why it's the key to your success in the world of online fitness entrepreneurship.

The Challenges of Starting a Business from Scratch

Starting a business from scratch can be a daunting and expensive endeavor. There are many costs involved, including business registration fees, legal fees, and funding for building a website, creating an app, and marketing your brand. And if you're starting a fitness business, the costs can be even higher – equipment and fitness studios can be expensive, and hiring staff can add up quickly. Plus, there's the time investment – starting a fitness business, even virtual fitness, requires a lot of research, planning, and execution, which can take months or even years. All of these challenges can make it difficult for aspiring entrepreneurs to turn their dreams into reality, but not impossible.

Time Investment

Launching a successful business is about more than just having a great idea – it's about executing that idea effectively and building a brand that resonates with customers. This requires research, developing a solid business plan, building a website and social media presence, and continuously marketing and networking to grow your customer base.

It's a lot of work, but don't get discouraged just yet!

With the right tools and resources, it can be as easier than you ever imagined! At The FASTer Way to Fat Loss we offer a streamlined and effective approach to launching your fitness business with less time, effort, and money - that means more time to relax and watch your finances improve.

Work Smarter, Not Harder - FASTer Way Style

The FASTer Way to Fat Loss Coach Certification program provides aspiring fitness entrepreneurs with a comprehensive and cost-effective solution to starting their own business. With the program, you can skip the costly and time-consuming process of researching and creating your own fitness program and instead use the proven and science-backed FASTer Way approach.

The certification program provides you with marketing, branding resources, a already developed website, and so much more! With the FASTer Way certification, you can save time and money while launching the successful fitness business of your dreams

How the FASTer Way to Fat Loss Can Help You Succeed

Community Support

The benefits of the FASTer Way to Fat Loss certification program are numerous. Not only does it provide you with a proven and successful fitness program, but it also offers a supportive community of like-minded professionals. That means access to ongoing support and a community that's filled with experts in the wellness industry field. In other words, a space for individuals such as yourself to ask questions, share tips and strategies, find support and encouragement, and connect with potential clients - time to get inspired and motivated by the FASTer Way community!

Having this help, and the help of The FASTer Way's continued education in our certification program, allows you to grow in confidence and feel empowered in a whole new way - you don't have to do this alone!

Marketing And Branding Resources

Our certification program offers more than just community, but marketing and branding resources as well, ensuring that you have all the tools and resources you need to launch and grow a successful fitness business. For the price of certification, you'll receive already done for you social media posts, content ideas and strategy, a whole back-office team to take care of all the boring paperwork and client billing, and so much more. These resources are designed to help you promote your new business and attract clients easier than ever, even if you've never been on Facebook or Instagram in your life.... we do the hard work for you!

Proven Approach

The program offers a comprehensive fitness and nutrition approach that is backed by science and has been tested and used by over 314,000 clients!  This approach has helped countless clients achieve their fitness goals and can be easily adapted to suit the needs of any target audience. If you're new to the wellness industry, that means you don't have to worry about putting together a program that works, because we give it to you! You'll gain training and continued education on different health-boosting strategies, such as carb cycling, intermittent fasting, low-impact exercises, and more.

So don't let any lack of experience hold you back from sharing your passion with the world, we got you covered!

Uniqueness

As a new business, it can be difficult to stand out and differentiate yourself from competitors. However, the FASTer Way to Fat Loss Certification provides you with the tools and resources you need to set yourself apart from the rest - not to mention your already awesome personality! Through innovative marketing strategies, cutting-edge technology, and a focus on personalization and client satisfaction, we provide a unique and compelling brand that attracts and retains clients. That means even less work for you! By leveraging our resources and support, you can establish yourself as a leader in the industry and build a thriving and successful business.

Start Your Fitness Business With The FASTer Way!

Starting a fitness business can be overwhelming, but the FASTer Way to Fat Loss certification program makes it accessible and achievable for anyone, regardless of prior experience - busy moms, I'm looking at you!

From the community of supportive like-minded individuals to the cutting-edge marketing strategies, this program provides you with everything they need to launch and grow a successful fitness business.

Don't wait any longer to take control of your career and pursue your passion for fitness.

Whether you're a stay-at-home mom looking to start your own side hustle, or a seasoned fitness pro looking to take your business to the next level, the FASTer Way program can help you achieve your goals. 

So why wait? 

Attend our Next Certification Information Event to learn more and have the chance to interview to become a coach in our esteemed program.   

Ready to transform your business and your life? Don’t miss this event! 

Motivation to Fitness: 4 Wellness Plan Foundations

A Beginner's Guide to a Successful Fitness Journey

Getting motivated to start a fitness routine can be a daunting task, especially for beginners.

That's okay!

Instead of getting lost in overwhelm, we’re going to simplify the entire process for you. With the right strategies in place you can create a wellness plan that sticks.

In this article, we'll discuss the four main components of a successful health and fitness plan and how they can help keep you motivated on your journey - meaning you achieve out-of-this world results!

So, let's get started on planning your fitness roadmap!

Mindset: The Foundation of a Successful Wellness Plan

Having a positive mindset is the foundation of a successful wellness plan. It's important to focus on your successes, no matter how big or small, instead of getting hung-up on where you may have fumbled - as we say at the FASTer Way, “progress over perfection!” You also want to try to develop a "growth mindset." This means viewing challenges as opportunities to learn and grow to your FULL potential, being open to learning new things, and being okay with making mistakes along the way

When you feel your motivation waning or you're overwhelmed about where to start, try setting realistic goals and celebrating small victories along the way - you don't need to be a full-blown athlete to boost your wellness! Also, remind yourself why you're doing what you're doing and the lifelong benefits you'll enjoy, from taking charge of your health. This goes beyond external or physical changes, and includes internal benefits such as improved mood and energy levels, increased longevity, a stronger immune system, and so much more. With a positive mindset and keeping your “why” top of mind, you can truly overcome any obstacles on your fitness journey.

Community: The Power of Support Systems

Surrounding yourself with like-minded individuals who share similar fitness goals can be a powerful motivator. Finding a fitness community that suits your needs provides a sense of belonging, accountability, and support, ultimately catapults you to wellness success and contributes to greater results than those going it alone!

Community can come in a variety of forms, such as:

• Joining a gym

• Attending fitness classes

• Having a workout buddy, whether that be a friend, family, or loved one

• Finding an online community - at the FASTer Way we offer the ultimate online fitness fam

• Participating in fitness challenges within your community

Having people who understand and encourage you can cultivate new levels of commitment and is a huge factor towards having a wellness plan that WORKS. Not only can you learn from others' experiences, but you can also inspire and motivate others and have them do the same for you in return. Plus, there’s no denying that accountability is KEY.

Nutrition: Fueling Your Body for Success

Nutrition is the cornerstone of any health plan. Knowing what to fuel your body with and sticking to healthy eating habits can be challenging when you’re trying to figure it out all alone, but that’s where we can help!

The most important thing to remember is that if you don’t give your body the fuel, specifically the nutrients it needs, then it’ll work against you, not for you. At the FASTer Way we believe in eating SMARTER not smaller. Instead of depriving yourself, focus on what you can ADD to your diet, like eating one extra serving of vegetables each day or drinking an extra glass of water. It’s crucial to speeding up your metabolism, burning fat, and building lean muscle that you implement the power of macronutrients - that means NOT living off of salads!

Plan and prepare your meals in advance to avoid reaching for unhealthy options when you're hungry - at the FASTer Way, we provide easy-to-follow meal plans tailored to your unique needs and goals so you can take the guesswork out of meal prep! Our nutrition strategies are science-backed and sustainable so you can experience fat loss, energy, hormone regulation, decreased bloat, and diminished cravings.

Finally, be patient with yourself. Developing healthy eating habits takes time, but the rewards are worth it.

Exercise: Finding Your Groove

Regular exercise has numerous benefits, including improved cardiovascular health, increased strength and endurance, and reduced risk of chronic diseases. It's important to find an exercise routine that works for you and fits your schedule and fitness level - don't overwork yourself too hard and start slow!

Consider trying a mix of cardio and strength training exercises to achieve a well-rounded workout.

Examples of cardio exercises include:

• Running

• Cycling

• Swimming

• Sprint intervals

Examples of strength training exercises include:

• Weightlifting

• Bodyweight exercises

• Resistance band workouts

To create a workout routine that works for you, start by identifying your fitness goals and the amount of time you can realistically dedicate to exercise each week - try FASTer Way's guided workouts for only 30 minutes a day! Then, choose exercises that align with your goals and schedule, and gradually increase the intensity and duration of your workouts over time. (Hint: unless your main goal is to train for an endurance race, making cardio your priority is likely not the right answer.)

Remember, consistency is key when it comes to exercise. Aim to work out at least a few times a week, and don't be too hard on yourself if you miss a workout here and there. Celebrate your progress and focus on the benefits of regular exercise for your physical and mental health.

Get Your Wellness Plan With The FASTer Way!

Ready to have a solid outline of what it will take to overhaul your health? We’re giving you the foundations - for free!

A successful wellness plan consists of four main components: mindset, community, nutrition, and exercise. By adopting a positive mindset, surrounding yourself with like-minded individuals, fueling your body with nutrient-dense foods, and finding an exercise routine that works for you, you can achieve your health and fitness goals without fail!

The good news? We’ve got all of this done for you. Just show up!

See how these pieces can all come together to form a healthy lifestyle that works, by trying our FREE day with the FASTer Way on May 22nd!

You’ll have access to an uplifting community group, full day meal guide, 30-minute workout, and special training from our founder and CEO, Amanda Tress.

Don't miss out on this opportunity to experience a program that works like no other you’ve tried.

Sign up for your FREE day today!

Treat Days vs Cheat Days: Find Food Freedom The FASTer Way

Balance and Sustainability In Your Wellness - No "Cheating" Necessary

Do you ever feel like you're constantly battling with yourself over what you can and can't eat? Are you tired of feeling guilty every time you indulge in anything that's not a salad?

It's time to find food freedom and embrace the concept of TREAT days - FASTer Way style!

Unlike traditional cheat days, which are typically associated with indulging in any and all foods, without any regard for portion sizes or nutritional content (and topped with an extra serving of guilt), treat days are a balanced and intentional approach to incorporating your favorite meals into a healthy and sustainable lifestyle.

In this article, we'll dive into the benefits of treat days and how The FASTer Way to Fat Loss incorporates them into their program.

Say goodbye to guilt and hello to the best relationship with food you've ever had!

Cheat Days vs Treat Days

First off, let's clarify the difference between a treat day and a cheat day.

A cheat day is typically associated with indulging in any and all foods, without any regard for portion sizes or nutritional content. It's seen as a way to "reward" yourself for being "good" the rest of the week. However, this mentality can lead to an unhealthy relationship with food and a cycle of guilt and restriction. It typically comes along with the feeling that you are being “bad” for not having enough willpower or straying from a list of acceptable foods.

On the other hand, a treat day is a balanced approach to enjoying foods that may not normally have in your daily nutrition plan. It's not about binging or overindulging, but rather allowing yourself to enjoy a moderate amount of your favorite treats in a way that supports your overall wellness goals.

Why The FASTer Way to Fat Loss Does Treat Day, NOT Cheat Day

At The FASTer Way to Fat Loss, we believe in the power of balance and sustainability when it comes to wellness. We don't believe in the idea of "cheating" on your nutrition or punishing yourself for enjoying your favorite foods.

Instead, we encourage our clients to incorporate treat days into their weekly meal plan as a way to maintain a healthy relationship with food and avoid the negative cycle of guilt and restriction. A treat day can help you stay on track with your nutrition plan by satisfying cravings and preventing feelings of deprivation, while also allowing you to enjoy the social and cultural aspects of food without sacrificing your progress.

Even better?

At the FASTer Way we’re all about working out and eating SMARTER not harder or smaller. Your treat goes to good use by your body, because we strategically pair our treat days with a high-drive leg workout to use those extra calories and carbs for ultimate lean muscle building power.

That means you can enjoy delicious foods that you love AND tone up your body like never before!

The Importance Of A Balanced Treat Day

Having a structured treat day can have numerous benefits for maintaining a healthy lifestyle. For one, it can improve adherence to a healthy eating plan by preventing feelings of deprivation and the urge to overindulge. A balanced treat day can also help to reduce stress and anxiety around food choices and allow for a more flexible and enjoyable approach to eating - yes, you CAN go out to dinner without feeling a lick of guilt!

Additionally, indulging in moderation can have positive psychological benefits, such as improving mood and reducing the risk of binge eating. It can also help to establish a healthier relationship with food and prevent feelings of worry or shame around eating. Overall, incorporating a balanced treat day into your nutrition plan can support your long-term health and wellness goals.

Time to taste the deliciousness of success like never before!

Foods To Enjoy On A Treat Day

The key to maintaining a healthy lifestyle is balance, and that includes allowing for food flexibility in your eating habits. The FASTer Way to Fat Loss not only understands this concept, but encourages clients to implement it as their treat day rather than labeling it as a cheat day.

So, what are some delicious treats to enjoy on a treat day? Well, the possibilities are endless! You can indulge in a tasty donut, a bowl of FASTer Way's snickers protein ice cream, or a delicious burger. The key is to enjoy these treats in moderation and to not let them consume your entire day.

If you're someone who is trying to maintain a healthy lifestyle, it's important to remember that one treat day won't derail your progress. In fact, it can actually help to boost your metabolism and keep your body from plateauing.

So, go ahead and indulge in your favorite on your next treat day. Just remember to enjoy them in moderation and to get back on track with your healthy habits the following day.

Remember, food freedom is all about balance and enjoying the journey, not just the destination.

How To Enjoy Treats Without Guilt

Indulging in moderation is key to enjoying treats without guilt. Mindful eating techniques, such as savoring each bite and paying attention to hunger and fullness cues, can help prevent overindulging. It's also important to balance treat days with healthy eating habits, such as incorporating plenty of fruits and vegetables and staying hydrated. Planning ahead and setting limits on the amount of treats you'll consume can also help to prevent excessive indulging. By implementing these strategies, you can enjoy your favorite treats without feeling guilty or sacrificing your progress towards a healthy lifestyle.

Implement A Treat Day With The FASTer Way!

In conclusion, treating yourself to your favorite snacks and indulgences in moderation can actually support your health and wellness goals.

By implementing mindful eating techniques and balancing treat days with healthy habits, you can enjoy your favorite treats without feeling guilty or sacrificing your progress towards a healthy lifestyle.

The FASTer Way to Fat Loss recognizes the importance of a balanced treat day and can help you incorporate one into your wellness routine. Our clients LOVE treat days and you will, too! 

Say goodbye to deprivation diets for good.

Join the next FASTer Way round to learn more about how you can enjoy your desserts once again and start your journey towards food freedom!

Create Social Media Content The Easy Way: For Online Fitness Coaches

How To Make Your Business Soar With These Simple Social Media Tips

Attention future FASTer Way coaches!

Are you feeling overwhelmed at the thought and responsibility of creating social media content to promote your online business?

We understand!

The truth is, social media is crucial for promoting your brand and reaching out to your target audience. But the world of social media doesn’t have to be scary!

Don't let the fear of the unknown hold you back from maximizing your potential and growing your business! With the help of the FASTer Way to Fat Loss Coach Certification Program, you'll have all the tools and support you need to create engaging and effective content strategy that will take your business to the next level and make social media simple.

In this step-by-step guide, we'll show you how to conquer your social media fears and create content that helps others and grows your FASTer Way business!

So, let's dive in and get started on your journey to social media success!

Identify Your Audience

Before you start creating social media content, it's important to identify your target audience and set clear goals. In other words, who are you trying to help? Are they part of a particular niche, such as postpartum moms, middle aged women, etc? What education or inspiration do they need? How can you provide value to them?

Picture your ideal client in your mind, and use that as the foundation of your content creation!

When you’re a FASTer Way Certified Coach, much of this is already taken care of for you! We’ll help you narrow down on who you’re meant to serve and begin to craft compelling content that helps them reach their goals and determine that YOU are the person to guide them!

Brainstorm Content Ideas

Now that you've identified your audience, it's time to start brainstorming content ideas!

What type of content lights you up? What posts would be helpful to your followers? What did you need to hear before you got serious about your wellness? What useful tips and tricks have you learned from the FASTer Way?

Some content ideas include:

• Top 5 favorite carbs

• Favorite leg exercise 

• Motivational mantra

• Day in the life of the FASTer Way

• Healthy snack recommendations

The possibilities are endless and you can use videos, graphics, or pictures to complement your message.

The FASTer Way to Fat Loss provides a wealth of resources and templates to help you create shareable and eye-grabbing content that resonates with your audience - in other words, we do a lot of the hard brain work for you!

By combining these simple tips and the help of The FASTer Way, you'll have tons of content topics on hand and the social media strategy and assets to go with it!

High-Quality Content That Reflects YOU!

When it comes to social media, it's not just about posting as much content as possible. Quality over quantity matters, and content that reflects who you are and encourages interaction and connection to those who need your help makes a big difference in driving results.

In other words, just be YOU!

Let your authentic self shine so that the right client can find you -  instead of second guessing every piece of content and how you sound and look. 

Remember, your social media content is simply a reflection of the awesome personality that drives your business. Posting high-quality content means that you value your audience and are committed to showing up in integrity. After all, when someone signs up, YOU will be coaching them! So, getting comfortable and confident showing up as you is key.

Plan and Schedule Your Posts

Now that you have identified your audience, goals, and content ideas, it's time to plan and schedule your posts. Planning and scheduling your content in advance not only saves you time and stress but also ensures that you consistently post high-quality content that connects with your audience - changing social media from a toy to a POWERFUL tool!

Make social media creation part of your weekly rhythm and do what works best for your schedule. Maybe you write five posts for the week in a block of time, or maybe you disperse it throughout the week. That’s the beauty and one of the many benefits of having your own online fitness business, you determine the hours that you can or cannot handle, and everything else will fall into place! At the FASTer Way, we offer support and guidance to help you develop a consistent posting pattern that works for you and your schedule - no more choosing between family and work, you get the best of both worlds while your online business fits right in your pocket.

Engage with Your Audience

Engaging with your audience is key to building a loyal following and growing your business on social media. By interacting with your followers and building relationships, you can establish trust and credibility, which can lead to increased clients to spread your fitness love!

Here are some ideas for engaging with your audience:

• Respond to comments and messages: Show your followers that you value their feedback and are committed to providing them with the best possible experience. Who knows, you might be the person that is the key to turning another person's wellness around!

• Ask questions and encourage discussion: Building relationships is key, and you’ll also learn valuable information about what your followers need and want!

• Shout out your followers: Reposting photos and testimonials from your followers can show that you appreciate their support and value their contributions. People love that positive recognition!

• Show your personality: Sharing personal stories and insights can help you connect with your audience on a deeper level and build a stronger relationship. Wellness isn't perfect and we all struggle, show readers that it isn't the end of the world - as we say at the FASTer Way, PROGRESS OVER PERFECTION!

By engaging with your audience, you can create a community of loyal followers who trust and support your business. The FASTer Way coach Certification Program provides you with crucial guidance and support for building relationships with your audience so you’re never alone in the process.

Promoting Your Online Business The FASTer Way!

Social media can be an incredibly powerful tool to promote your FASTer Way business and reach a wider audience.

By following the tips outlined in this article and joining the FASTer Way Coach Certification Program, you can take the fear out of social media and start creating high-quality content that engages your audience.

Remember, you won’t be on this journey alone. We’ll be there every step of the way to support you in your social strategy, including posts, graphics, scheduling, and more! Social media will no longer be something to fear. You’ll even have fun with it, seeing your impact grow and how your business is changing lives around the world one social post at a time!

So, attend our virtual Coach Certification Information Event on May 15th to hear from our founder and CEO, Amanda Tress, along with some of our incredible coaches all about the FASTer Way Coach opportunity. Plus, you’ll have the chance to interview to become a coach yourself. Don’t miss it, put your name on the list to get the exclusive details!

So take action today and start promoting your online business with the FASTer Way!

Core Workouts For Wellness And A Sweet Treat Roundup!

FASTer Way Ab Blast and Tasty Nutrition

We love connecting with our clients and community on Instagram! Here’s a quick roundup of our latest tasty recipes and effective workout moves for you!

Catch up here and be sure to follow along on Instagram so you don’t miss a beat!

So, grab a spoon and your yoga mat and let's get started!

What types of core exercises should I include in my routine?

Maintaining a strong core is essential for overall fitness and health. Not only does it help you look and feel great, but it also supports your spine and promotes proper posture. When it comes to core exercises, there are a variety of options to choose from. 

We’ve taken the guesswork out with our short but sweaty Core Circuit!

It's crucial to incorporate a variety of exercises into your routine to target all areas of your core, including your rectus abdominis, obliques, and lower abs.

This month in our VIP membership is all about the ABS, with targeted bonus core work every week! 

A FASTer Way Sweet Treat Roundup

Are you ready to indulge in some sweet treats while reaching your fat loss goals?

Good, because we have TWO drool-worthy meals that will both support your body during workouts and provide a delicious self-congratulatory reward after sweating your way to a stronger you!

Try our Strawberry, Pineapple, Banana Smoothie for the perfect snack as you get munchy during your long day. The combination of these fruits provides a rich source of vitamins and nutrients that aid in muscle recovery and overall health. Pineapples are packed with bromelain, an enzyme that helps reduce inflammation and promote healing, while bananas are high in potassium, which supports muscle function. Strawberries, on the other hand, are rich in antioxidants that help protect against cellular damage and boost immune function.

Plus, this smoothie is a delicious and refreshing way to refuel after a tough workout!

But wait, there's more!

Tired of having to say no to dessert?

Well, now you don't have to!

Try our Snickers Protein Ice Cream to satisfy your sweet tooth AND keep your wellness on track. Packed with protein, this dessert will help you build and maintain lean muscle while satisfying your dessert cravings. Plus, it's a great option for post-workout recovery and can help you feel full and satisfied for longer. Check out the reel on our Instagram for the full recipe and enjoy a tasty treat that won't undo all of your hard work!

Get Fit And Fuel Your Body The FASTer Way!

Incorporating a variety of exercises and fueling your body with nutritious meals is essential for achieving and maintaining a strong core.

The FASTer Way provides a comprehensive program that can help you reach your fitness goals while enjoying delicious treats like our Strawberry, Pineapple, Banana Smoothie and Snickers Protein Ice Cream. You also gain access to even MORE guided workouts and access to our all-inclusive app so you can view and save your favorites at the click of a button.

If you're ready to take your fitness journey to the next level, reap the benefits of a personal trainer, and customized meal plans, join the next FASTer Way round and see the results for yourself!

5 Fasting Tips for Fat Loss Success

Intermittent Fasting Made Easy: Simple Tips to Make the Most of Your Fast

Are you looking to jumpstart your fitness journey AND improve your metabolic health?

Instead of struggling with methods that either aren't giving you the results you want or aren't sustainable, it's time to start practicing effective fat loss strategies for the guaranteed success of your wellness!

Fasting, or intermittent fasting, has been shown to have numerous benefits, including burning stubborn fat, improving insulin sensitivity, and reducing inflammation. Intermittent Fasting’s benefits are both physical and psychological, so you can handle all life has to throw at you.

However, fasting can be misused when beginners attempt it without the proper guidance.

We've compiled the top 5 fasting tips from the FASTer Way to help you succeed in your fasting journey.

Whether you're new to the strategy or a seasoned pro, these tips will help you achieve your goals and improve your overall health like never before!

What Is Intermittent Fasting (IF)?

First, let’s go over what Intermittent Fasting is.

Intermittent fasting (IF) is a popular eating plan or pattern where you cycle between periods of eating and fasting. The FASTer Way to Fat Loss program utilizes a form of IF called time-restricted eating (TRE), where you restrict your eating to a specific window of time each day. This method typically involves a fasting period of 16 hours daily, with an eating window of 8 hours. By reducing the number of hours you eat each day, you can potentially improve your insulin sensitivity and maximize your body's fat for fuel ratio.

Keep reading to find out the 5 best tips when it comes to starting your fasting journey!

Tip #1: Start slow and listen to your body

Starting slow and listening to your body is crucial when beginning your fasting journey. Your body needs time to adjust to the new eating pattern, and trying to jump into a longer fasting period right away can lead to discomfort, headaches, and other side effects. This is why, at The FASTer Way, we primarily start small and begin with a shorter fasting window, such as 12 hours. You can then gradually increase it over time.

By not jumping ahead of yourself too soon, you actively prevent negative side effects and help your body adapt to the new eating pattern in a healthy way. Additionally, paying attention to your hunger and satiety cues can help you determine the optimal fasting and eating windows for your individual needs.

Tip #2: Stay hydrated and nourished

Staying hydrated and supporting proper nutrition is crucial when practicing intermittent fasting as it helps replenish essential vitamins and minerals that get lost. Drinking plenty of water, adding electrolytes when possible, and consuming nutrient-dense foods during your eating window can help support your body's natural detoxification processes and keep you feeling full and satisfied. It's best to drink at least 8-10 glasses of water per day to promote sufficient hydration and fuel your body by focusing on consuming whole foods such as vegetables, nuts, fruits, lean proteins, and healthy fats before or after your fast.

Avoid processed and sugary foods, as they can disrupt your fasting and cause spikes in blood sugar levels. Instead, nourish your body with crucial macronutrients your body needs such as carbohydrates, healthy fats, and protein. By infusing your body with the right foods and fluids, you can support your overall health, increase energy levels, and improve your fasting results!

Tip #3: Keep yourself busy

Fasting is an adjustment during the first few days when your body is getting used to the new eating pattern. To help prevent boredom and food cravings, it's important to keep yourself busy and distracted. Engage in activities that you enjoy, such as reading, exercising, or spending time with friends and family. Try to avoid situations that may trigger overeating, such as watching TV or scrolling through social media.

By keeping yourself occupied and focused on other things, you can make it easier to stick to your fasting plan and achieve your goals. You can even reach out to friends and family if you find yourself struggling - at The FASTer Way we have an entire online community of like-minded individuals and your own personal coach to help keep you motivated along the way! Your body will come to thrive while fasting!

Tip #4: Find a fasting method that works for you

There are several different types of fasting, each with its own unique benefits and challenges. The most popular type is intermittent fasting (IF), which involves alternating between periods of fasting and eating - this is also what we mostly commonly use at The FASTer Way, though a personal trainer will help provide what method is the best match for YOU! Another option is alternate-day fasting, where you fast every other day and eat normally on non-fasting days.

Finally, there is extended fasting, which involves fasting for longer periods of time, usually 24 hours or more. Each of these fasting methods can be effective for fat loss and improved metabolic health, but it's important to find the one that works best for your individual needs and lifestyle.

Tip #5: Focus on overall health, not just fat loss

While fasting can be an effective tool for fat loss and improved metabolic health, it's important to remember that it's just one part of a healthy lifestyle. By focusing on overall health, such as regular exercise, adequate sleep, stress management, and nutrient-dense foods, you can maximize the potential benefits of fasting. In addition, studies have shown that fasting may have anti-aging effects and improve cognitive function, among other benefits.

So, while fat loss may be a motivating factor for trying fasting, don't overlook the other potential benefits for your overall health and wellness. At The FASTer Way, we emphasize whole-body health and care about more than just addressing what you see in the mirror, but supporting various physiological functions so you can feel good both inside AND out!

Fasting With The FASTer Way!

It's time to implement science-backed strategies that work and provide guaranteed results for your wellness!

Fasting can be a powerful tool for improved health and fat loss, and with these top 5 tips from the FASTer Way, you can make your fasting journey a success.

Biting for more information? Still have questions about the process?

Learn more about intermittent fasting and implement it under the guidance of your Certified Coach by joining our next round at the FASTer Way! 

You’ll gain access to guided 30-minute workouts, personalized one-on-one coaching from a certified FASTer Way Coach, delicious whole food based meal plans, and eating strategies- like intermittent fasting and carb cycling- to help you find freedom in your fitness. No more deprivation diets or unsustainable one-shot wellness plans, but a customized health roadmap so you grow organically and change your life for the better.

So what are you waiting for?

Sign up now to take the first step towards the best version of you that you can be!

Why an Online Fitness Business is Your Next Career Move

Turning Your Passion to Profit With An Online Fitness Business

If you're a fitness enthusiast who's passionate about helping others achieve their health goals, starting an online fitness business is the perfect next career move for you!

With the rise of digitalization, more people are turning to online solutions for their fitness needs, making virtual fitness a lucrative industry to venture into.

Don't have a fitness studio, short on ideas or funding, never led a group fitness class or done any personal training classes yourself?

That's OKAY!

With the FASTer Way to Fat Loss Certification Program, you can equip yourself with the knowledge, skills, resources, AND support you need to succeed! Get ready to be handed a full business plan, website, and expert education to ignite the entrepreneur in you.

In this article, we'll dive deeper into the top reasons why starting a fitness business online is a smart choice and how the FASTer Way can help you to get started!

Top Reasons To Start An Online Fitness Business

Maximize Your Impact

Do you want to change people's lives but simply don't have the manpower or the reach to do so?

Having an online fitness business gives you that - especially with the added assistance of the FASTer Way!

Going digital and sharing your passion for wellness allows you to maximize your impact and reach clients from all over the world. You can tailor programs for an individual's needs and goals, helping those who are struggling to get over long-time hurdles and finally get their health on track. You'll get to connect with people who may not have access to a traditional gym and inspire them as their coach to turn their lives around with guided workouts and proper nutrition. Using the power of technology and social media, you'll discover the ability to create mass motivation and become a true leader in your community, no matter how small or big that may be!

Flexibility and Freedom

As Thursday or Friday rolls around we're all itching for that weekend to begin, right?

You can't wait to have your freedom back and get working on all the things crowding your to-do list, or maybe you just can't wait to relax on your own time.

Either way, when you start an online fitness business it gives you the flexibility to work from anywhere AND set your own schedule - YOU decide when the weekend is! You can set your own hours and create content at your own pace, which allows you to balance your personal life and career - as a FASTer Way coach, you’re even provided marketing materials and handed program assets to cut down on your own time! Plus, you can reach clients at any time of the day, which means you can take on more clients and increase your income potential.

Low Startup Costs and Time

Compared to traditional brick-and-mortar fitness businesses, starting an online fitness business has low startup costs. You don't need to invest in a gym space, equipment, or hire staff. All you need is a computer, an internet connection, and the FASTer Way to Fat Loss certification program to get started - we provide the rest! That includes back-office system and support, a website, an app for your clients, a billing team, a customer service team, exclusive fitness education, and more. Going it on your own involves a lot of money (and time) on systems and logistics. Why put all the pieces together yourself when we have it all ready to go for you and your clients?

High Income Potential

One of the most attractive aspects of starting an online fitness business is the high income potential. With the right certification program like FASTer Way to Fat Loss, you can build a successful business that generates a steady stream of income. In other words, prosper doing what you love! The program equips you with the knowledge and skills to guide individuals through our proven program, attract clients, and scale your business - at the FASTer Way we give you a built in scaling system so you can grow on autopilot.

Plus, as you build your reputation and brand, you'll attract more and more clients, maximizing your income and your impact. With the right strategies and dedication, the income potential of an online fitness business is virtually limitless.

FASTer Way to Fat Loss Certification Program

If you're ready to take the leap and start your own online fitness business, the FASTer Way to Fat Loss certification program is the best place to start. This program provides you with the tools and knowledge you need to build a successful business and help your clients achieve their health goals. The program includes comprehensive training in nutrition, fitness, and business, as well as ongoing support to help you grow and scale your business.

With the FASTer Way to Fat Loss certification program, you'll be equipped to offer the FASTer Way program and membership to your own clients, host virtual coaching sessions, and connect with wellness enthusiasts from all over the world. And the best part? You'll have the flexibility to work from anywhere, set your own schedule, and build a business that truly makes a difference in the lives of others.

Get Certified and Start Your Online Business With The FASTer Way!

Tired of sitting in an office, working a niche job you don't like, or even working in a hybrid position but craving more?

It's time to start an online fitness business with the FASTer Way!

When utilizing our program your able to launch your virtual wellness with low startup costs, enjoy high income potential, have the flexibility to set your own hours, and have help at every step to get yourself started - you don't have to have experience owning a business or even being a personal trainer to become a FASTer Way coach!

The FASTer Way to Fat Loss Certification Program equips you with all the knowledge and tools to build a successful online fitness business, so don't miss out on this incredible opportunity.

Apply for early admission or attend our next certification event on May 15th and start building the business of your dreams!

Fat Loss vs Weight Loss: The Secret Behind a Toned Body

Ditch The Scale For Fat Loss Success

If you're like most people, you probably think that fat loss and weight loss are one and the same.

But the truth is, they're NOT!

While weight loss simply refers to the reduction in your overall body weight, fat loss targets the specific reduction of body fat. And when it comes to achieving a toned and sculpted physique, fat loss is the key.

In this article, we'll explore the difference between fat loss and weight loss, and why understanding this difference is crucial for your fitness journey.

So, let's get started!

Fat Loss vs Weight Loss: The Key Differences

Though the lines between fat loss and weight loss are often blurred, the two are exceptionally different. Knowing what sets them apart is crucial towards achieving success in your wellness journey, both physically and mentally.

Keep reading to learn how these two physiological aspects differ and gain a whole new type of confidence when it comes to addressing your fitness!

Fat Loss

Fat loss is very specific to this reduction of body fat while simultaneously preserving lean muscle mass, resulting in the toned and lean physique of your dreams!

When you focus on fat loss instead of just weight loss, you're able to achieve a sustainable and healthy lifestyle that supports your fitness goals for the long term.

But wait, there's more!

The benefits of fat loss go beyond just physical appearance, as it can also improve overall health and well-being.

With a higher muscle-to-fat ratio, you may experience:

• increased energy

• improved metabolism

• reduced risk of chronic diseases such as heart disease and type 2 diabetes

It also supports the body's ability to regulate hormones and balance blood sugar levels, leading to better overall health and well-being. Overall, fat loss is the sustainable and healthy approach to achieving your fitness goals.

Weight Loss

Weight loss refers to the overall reduction of body weight, which can include hard-earned muscle, water weight, and other tissues. It's possible to lose weight without losing much body fat, which can result in a skinny but weak physique. Not only can this dampen your motivation, but it can be mentally harmful and is generally the result of deprivation diets combined with excessive exercise.

The Drawbacks of Weight Loss Alone

One of the major drawbacks of weight loss alone is that it can lead to a loss of muscle mass along with fat - this is no good! It's important to remember that your wellness is about more than the number on the scale.

Additionally, most weight loss programs involve drastic calorie restriction or crash diets that can lead to a decrease in metabolism, effectively making your body work against you instead of for you. Not only that, but with a slower metabolism it makes it all that much easier to pack on the pounds and more difficult to keep them off in the long run. Another issue is that weight loss alone does not necessarily address the root causes of weight gain, such as poor nutrition habits or lack of physical activity, which can result in a cycle of yo-yo dieting and weight fluctuations. That's why it's important to focus on fat loss rather than just weight loss for a sustainable and healthy lifestyle!

Why Fat Loss is the Key to a Lean, Sculpted Physique

The Importance of Maintaining Muscle Mass

Your body's muscle composition is extraordinarily important - it's what helps you carry 5 grocery bags on one arm and juggle kids on the other! By maintaining lean muscle mass you effectively boost your body's muscle-to-fat ratio.

This has a number of benefits, such as:

• boosts metabolism

• improves bone density

• increases strength

• enhances energy levels

• reduces risk of chronic diseases (heart disease, type 2 diabetes, etc.)

As we age, we naturally lose muscle mass, which can lead to a variety of health issues and makes it all the more important to support this crucial part of your body's composition. Incorporating strength training, resistance training, and more into your fitness routine can help maintain and even increase muscle mass, allowing you to achieve a lean, toned, and practically fat-free physique - at The FASTer Way, we provide a wide range of guided 30-minute workouts to help you burn away excess fat AND support lean muscle growth at the same time!

Fat Loss The FASTer Way!

The number on your scale does not define your wellness or fitness success!

Knowing the difference between fat loss and weight loss is crucial, especially when trying to achieve a lean, sculpted physique that not only looks great but feels great too.

By maintaining muscle mass through strength training and reducing body fat through a balanced diet and exercise, you can improve your body composition and reduce the risk of chronic diseases.

If you're looking to achieve your fat loss and wellness goals, The FASTer Way program can help! With a focus on balanced whole food nutrition, guided workouts, and accountability through both a certified personal trainer and our online community, you'll achieve a whole new, healthier type of success! Our focus is on non-scale victories, so you can see phenomenal fat loss results in a holistic way.

Join The FASTer Way program today and feel the fat loss difference!

Top Ab Exercises for Burning Stubborn Belly Fat

FASTer Way to a Stronger Core and Flatter Belly

Are you hyper-focusing on crunches to burn your stubborn belly fat? Do you find you're still getting next to nowhere?

That's because you need to mix up your routine - and we'll show you the best way!

Building a stronger core and a flatter belly requires more than just your basic crunches - rather, an all-inclusive workout that incorporates the top ab exercises for optimal results.

As an added bonus, when you strengthen your core, the rest of your body responds in turn with improved balance, mobility, and more!

In this blog post, we will discuss the top ab exercises for burning stubborn belly fat and how a strong core benefits whole body health.

So, let's dive in!

Why a Strong Core is Important

A strong core is crucial for whole body health because it plays a vital role in supporting the spine, improving posture, and reducing the risk of lower back pain. When your core muscles are engaged, it helps to stabilize your body and maintain proper alignment, which can improve your overall balance and coordination - juggling kids AND grocery bags becomes a piece of cake!

Additionally, a strong core can improve your overall body strength, making it easier to perform daily activities and exercise routines, like our guided 30-minute workouts. Your core muscles are involved in almost every movement you make, from standing up to lifting weights, and having a strong core can help you perform these activities more efficiently and with less strain on your body.

Top Ab Exercises for Burning Stubborn Belly Fat

It's important when attacking excess fat in your midsection to intersect and incorporate a variety of core-specific workouts. Limiting yourself on only one or two will end up limiting your results instead of expanding them. Besides, mixing up your routine helps to maintain variety in your workouts, motivating you to tackle the next new and exciting challenge .

Keep reading to find out how to effectively whittle your waistline!

Bird Dogs

Bird dogs are a great exercise to strengthen your core and improve your balance, especially for pregnant or postpartum mammas. They help to improve pelvic stability and, much like FASTer Way workouts, can be modified to suit individual needs - this movement is especially good for pregnancy and postpartum! To perform this exercise, start on all fours with your hands under your shoulders and your knees under your hips. Slowly lift one leg and the opposite arm straight out until they are parallel to the ground. Hold for a few seconds and then return to the starting position. Repeat on the other side and reap the benefits!

Russian twists

Russian twists are a core exercise that involves twisting the torso while holding a weight or medicine ball. This exercise targets the oblique muscles, which are responsible for creating a defined waistline. Moreover, this exercise also improves stability and balance, making it an excellent addition to any fitness routine.

Planks

Planks are a simple yet effective bodyweight exercise that target multiple muscle groups, particularly the core. This exercise involves holding a push-up position with your forearms and toes on the ground, keeping your body straight and still. Planks are one of the top ab exercises for burning stubborn belly fat because they engage the deep abdominal muscles that are often overlooked in traditional crunches. Additionally, planks can also improve posture, reduce lower back pain, and increase overall strength and stability.

Bicycle crunches

Bicycle crunches involve lying on your back and bringing your opposite elbow to your opposite knee while extending the other leg. This exercise targets both the rectus abdominis and oblique muscles, making it one of the best ab exercises for burning stubborn belly fat. The twisting motion engaged in bicycle crunches increases calorie burn, and the added leg movement helps to engage the lower abs. This exercise is perfect for those looking to tone and strengthen their core while also burning off that pesky belly fat.

Leg raises

Leg raises involve lying flat on your back with your legs extended and lifting them up towards the ceiling. As you raise your legs, you engage your lower abs, tightening and strengthening your core muscles. Leg raises also work your hip flexors and lower back muscles, making them an excellent full-body exercise. By integrating leg raises into your workout routine, you can target those hard-to-reach lower abs and improve your overall core strength. In addition, leg raises can help improve your posture, balance, and stability, making them a great addition to your wellness routine!

Top Ab Exercises With The FASTer Way!

Incorporating these top ab exercises into your fitness routine can help you achieve a stronger and more defined core, while burning that all too stubborn belly fat. They also provide the added benefit of uplifting and elevating your whole-body health! Not only will you flatten your midsection and whittle your waist, but they'll help you achieve improved posture, balance, mobility, and more.

At The FASTer Way we work hard to help you achieve the fat burn you've been craving, incorporating these exercises and other science-backed strategies to help you reach your wellness goals with GUARANTEED success!

So why not start today and try out these top ab exercises with the FASTer Way? It’s time to hop back into our VIP membership where May is abs month! Enjoy weekly bonus ab blast workouts paired with a specialized macro cycle to strengthen and shred!

And, each move will have a core rehab modifier!

Rejoin our VIP membership for $20 OFF per month using code VIP2023 where May is all about abs!

Your whole body will thank you!

Cortisol-Reducing Foods: Say Hello To Fat Loss and Goodbye To Stress

The Science Behind Cortisol and Fat Loss: Foods That Can Help

Do you feel like you're doing everything right when it comes to your fitness routine, but still not seeing the results you want?

The culprit may be your stress hormones, specifically cortisol.

Cortisol is a hormone that is released in response to stress and can result in increased anxiety and cause your body to hold onto fat.

But don't worry - there are plenty of foods you can eat that can help reduce cortisol levels and support your fat loss goals.

In this ultimate guide, we'll explore the best cortisol-reducing foods to help you manage stress hormones for maximum results!

How Cortisol Influences Fat Loss

Cortisol is a hormone that is naturally produced by the adrenal gland in response to stress. While cortisol has many important functions in the body, including regulating blood sugar levels and controlling inflammation, prolonged exposure to high levels of cortisol can have negative effects on fat loss.

When cortisol levels are consistently elevated, it can cause an increase in appetite and cravings for sugary, high-fat foods. It can also lead to decreased metabolism and insulin sensitivity, making it harder for the body to burn fat and lose weight.

But with the right diet and lifestyle changes, you can take control of your cortisol levels and optimize your fat loss results. Keep reading to learn about the best cortisol-reducing foods to include in your diet.

Top Cortisol-Reducing Foods

Now that you understand how cortisol can impact your fat loss and overall wellness journey, it's time to take action and incorporate cortisol-reducing foods into your diet.

Here are some of the top foods that can help you manage stress hormones for maximum results:

• Dark Chocolate: Not only is dark chocolate a delicious treat, but it also contains antioxidants that can help lower cortisol levels. We especially love it on Saturday leg days!

• Avocados or Avocado Oil: This superfood is packed with healthy fats that can help relieve stress and inflammation in the body.

• Berries: Blueberries, strawberries, and raspberries are all high in vitamin C, which has been shown to lower cortisol levels.

• Fatty Fish: Salmon, tuna, and other fatty fish are rich in omega-3 fatty acids, which have anti-inflammatory properties and can help reduce cortisol levels.

• Green Tea: This antioxidant-rich herbal beverage has been shown to reduce stress and lower cortisol levels.

Incorporating these foods into your daily eating can help you manage stress hormones and support your fat loss goals. Remember, eating healthy whole foods is just one part of the equation - be sure to also prioritize regular exercise, quality sleep, and stress management techniques like meditation or yoga to optimize your results.

Incorporating Cortisol-Reducing Foods Into Your Diet

Now that you know which foods can help reduce cortisol levels, it's time to figure out how to incorporate them into your daily meals.

Here are a few ideas:

• Create the perfect snack for a boost of protein with the FASTer Way Cookie Dough Protein Bites! Combining oats, honey or maple syrup, vanilla protein powder, almond or peanut butter, almond milk, vanilla extract, and delicious dark chocolate chips you can create a delicious sweet treat in just 20 minutes.

• Mash up some avocado and spread it on whole-grain toast for a satisfying and cortisol-reducing breakfast or snack.

• Enjoy this delicious, fat blasting, and cortisol-reducing Raspberry Chia Seed Pudding for a simple 4 ingredient, gluten and dairy free breakfast! All you need is chia seeds, almond milk, FASTer Way vanilla protein powder, and raspberries, or any berry of your choice.

• Try this 10 minute Spicy Air Fryer Salmon to help de-stress your body while providing a nutrient-rich meal for the busy mom on the go!

• Swap out your afternoon coffee for a cup of green tea to lower stress and cortisol levels.

Remember, these foods should be part of a balanced and healthy diet, and should not be relied upon as a sole solution for managing cortisol levels. Consistency is key - aim to include cortisol-reducing foods in your meals and snacks on a regular basis, and pair them with regular exercise - like our daily 30 minute workouts - and stress management techniques for maximum results.

Other Ways to Manage Your Stress Hormones

In addition to incorporating cortisol-reducing foods into your diet, there are other lifestyle changes you can make to manage your stress hormones and optimize fat loss.

Regular exercise is a great way to reduce cortisol levels and improve your overall wellness. Aim to include both cardio and strength training exercises in your routine. At the FASTer Way we provide daily guided 30 minute workouts that incorporate both these elements and more!

Quality sleep is also crucial for managing stress hormones. It's recommended to get 7-8 hours of uninterrupted sleep each night and establish a consistent bedtime routine to help your body relax and prepare for sleep.

Stress management techniques like meditation, deep breathing, yoga, or even just making sure your drinking enough water can also be effective in reducing cortisol levels. Find a technique or combination of techniques that works for you and make it a regular part of your routine.

Finally, prioritize self-care and relaxation activities to help reduce stress levels. This could include things like taking a bath, reading a book, spending time outdoors, or even leaning on family members or loved ones for support can be great sources for stress-reducing practices. Remember, managing stress hormones is not just about what you eat, but also about how you live your life.

Incorporating cortisol-reducing foods into your diet and making healthy lifestyle changes can help you take control of your stress hormones and optimize fat loss. By committing to these changes and incorporating them into your daily routine, you can achieve the results you want and live a healthier, happier life.

Navigate Which Cortisol-Reducing Foods Are Best For You With The FASTer Way!

At the FASTer Way, we understand that managing stress hormones is crucial for our clients who want to achieve their fat loss and lean muscle building goals. That's why we've created a comprehensive guide that includes stress management techniques to help you take control of your cortisol levels and maximize fat loss!

In this FREE guide, Hormone Hacks for Natural Fat Loss, you’ll discover the secrets to optimizing your hormones for lasting fat burn through nutrition, exercise, and lifestyle - that your doctors might not be telling you!

So what are you waiting for?

Download yours today!

Interested in making techniques like these a part of your everyday routine for good?

At the FASTer Way, we provide a variety of nutritional and cortisol-reducing foods in our daily meal plans as well as fat busting and lean muscle building guided 30 minute workouts. We offer expertise on hormone control and hormone balance so you can feel like YOU again - reap the benefits of stress-free menopause and create a custom roadmap to your wellness with the help of your own personal trainer!

Ready to stay on track and reach your goals?

Join the upcoming round of the FASTer Way today and start seeing results!

BMI Accuracy: The Truth Behind This Indicator

The Real Meaning of BMI and Health

Do you hear the word BMI get tossed around a lot when talking about your health, whether that’s at a doctor’s office or among wellness experts online?

Well, it’s time to finally be in the loop!

Body Mass Index (BMI) is a loose way of measuring the amount of fat on your body and has been considered a primary indicator of one’s wellness status for years.

However, though it can be a useful measurement when assessing your health status, it does have limitations, so don’t get too attached to that number!

If you’re working hard to achieve your goals, or just want to know your wellness status, it's crucial to understand the truth about BMI, its usefulness, and its limitations.

In this article, we'll explore the accuracy of BMI, what it really means, and when it may not be the best indicator to go by.

So, let's dive in and discover the truth behind BMI accuracy!

Understanding BMI

Calculating BMI

Learning how to calculate your BMI can be daunting, but don't worry there are plenty of apps out there to help, or even experts like us at The FASTer Way to help you so you don't have to do it by hand! However, for those who are curious, your BMI measurement is calculated by dividing a person's weight in kilograms by their height in meters squared.

The resulting number is then categorized into a weight status, with a BMI of less than 18.5 considered underweight, 18.5-24.9 considered normal weight, 25-29.9 considered overweight, and 30 or higher considered in danger of serious health risks. While the calculation is straightforward, its accuracy as a measure of health is not always so simple.

Interpreting of BMI Results: Precision

Interpreting BMI results can be tricky because it only takes into account a person's scale number or body weight - we all know how misleading a scale can be - and height, not their body composition. For example, someone with a high amount of muscle mass may have a higher BMI, even though they don't have excess fat to burn. On the other hand, someone with a low amount of muscle mass and a high amount of body fat may have a normal BMI, even though they are unhealthy and lacking strength.

In other words, BMI is a good indicator when assessing your health, but not the end all be all guarantee of your wellness status. It's important to consider other factors such as waist circumference, body fat percentage, and overall health when interpreting BMI results - remember, a number is just a number, how you feel and the quality of your health at that number is what matters!

Importance of Knowing Your BMI

Knowing your BMI can be helpful in determining your wellness status and potential health risks. It's a good starting point for understanding your overall health, and can help experts like us at the FASTer Way make effective recommendations for lifestyle changes.

However, it's important to remember that BMI is just one indicator and should not be the only factor considered when it comes to your health. Knowing your BMI can also serve as motivation to make positive changes in your eating habits and workout styles to improve your overall health and wellbeing - at The FASTer Way we provide guided 30-minute workouts for fat burn and lean muscle build like never before!

Limitations of BMI

Excludes Muscle Mass and Body Composition

One of the limitations of BMI is that it does not take into account an individual's muscle mass and body composition. As we know, muscle weighs more than fat, so someone with a high amount of muscle mass may have a higher BMI, even though they may not have an unhealthy amount of excess body fat. On the other hand, someone with a low amount of muscle mass and a high amount of body fat may have a normal BMI, even though they are unhealthy.

This means that BMI may not be the most accurate indicator of health status for certain individuals, and as mentioned previously, other factors such as body fat percentage and waist circumference should also be considered.

At The FASTer Way, we'll help you navigate ALL the twists and turns of your wellness, including what your BMI means for YOU!

BMI Results for Fitness Enthusiasts vs Elderly Individuals

It's important to note that BMI may not be the best indicator of health for EVERYONE.

For example, athletes or active individuals with a high muscle mass may have a higher BMI but still be healthy. On the other hand, the elderly may have a lower BMI but still have excess body fat and be at higher risk for health issues, such as chronic disease. It's essential to take other factors, such as body composition, into consideration when assessing overall health.

Other Ways To Measure Progress and Health

At the FASTer Way, we understand that health is not just about the number on the scale or your BMI. We encourage our clients to celebrate non-scale victories like healthy habits, progress pictures, getting stronger, and changes in measurements for a 360 degree view of their wellness! We believe that these small wins are significant indicators of forward-motion towards a healthier, happier you. By focusing on these non-scale achievements, we can help you develop a healthy relationship with food and exercise, ultimately leading to long-term and SUSTAINABLE success!

Remember, every body is unique, and there is no one-size-fits-all approach to achieving your optimum health.

Understanding BMI and Your Wellness Status With The FASTer Way!

It’s easy to grab on to all the tools you can find when feeling determined about renovating your overall health and wellness.

Determination is good, keep that!

However, not all tools are perfect let alone straight forward, and while BMI can be a helpful tool in assessing your overall health status, your true health and fitness goes much deeper.

It's essential to take into account other factors such as body composition, waist circumference, and gestational weight gain if pregnant when evaluating wellness status.

At The FASTer Way, we believe in using a holistic, as well as science-backed, approach to achieve optimum health. We encourage you to make positive lifestyle changes that will benefit your overall wellness, regardless of what your BMI says.

Remember, every body is unique, and we're here to help you not just navigate your wellness journey but succeed beyond your wildest dreams!

So what are you waiting for?

Join us today at The FASTer Way and to stop guessing about your wellness and start winning at it!

BCAA vs Protein Powder - Which Do I Need?

The Difference Between BCAAs and Protein Powder

When it comes to building muscle and improving your fitness, you may be missing a key ingredient in the form of supplements.

But rest assured - we’re here to the rescue!

Two of the most popular supplements are branched-chain amino acids (BCAAs) and protein powder, both of which help supercharge your wellness and lean muscle build!

At The FASTer Way, we provide the best quality products, offering both of these advantages to help you along as you work hard to change your body composition. 

But which is better? Or how do you know which of the two, or if both, are best for you?

While each are designed to assist you in reaching your fitness goals and serve the purpose of providing additional nutrients to support muscle growth, they work in different ways and have unique benefits.

Keep reading to find out how these supplements differ in their composition and how they work within the body so you can determine what’s best for your health!

Supplement Composition

BCAAs are  essential amino acids that your body cannot produce on its own, so they must be obtained through your diet or supplementation. They consist of three amino acids: leucine, isoleucine, and valine. BCAAs are known for their ability to stimulate muscle protein synthesis, which is the process by which your body builds new muscle tissue. Additionally, they have been shown to reduce muscle soreness and fatigue, making them a great addition to your diet if you have a busy schedule or tend to feel lethargic or drained after your workout - BCAAs can be just the boost you need to keep going! 

Protein powder, on the other hand, is a dietary supplement that can be derived from a variety of alternate protein sources, such as whey, casein, soy or plant-based proteins like pea or rice, or best of all - our very own HydroBEEF. Protein powder is made up of a variety of amino acids, including the three BCAA's, as well as non-essential amino acids that the body can produce on its own. Protein is essential for all muscle growth and repair, and consuming a sufficient amount of overall protein is crucial for successful fat burn and lean muscle build. Protein powder is a convenient way to increase your protein intake, especially for those who struggle to consume enough through their diet alone. Adequate protein cannot be replaced when it comes to muscle-building power.

Supplements And Your Body

One of the key differences between BCAAs and protein powder is their role in muscle protein synthesis. BCAA's specifically stimulate the process of building muscle by increasing the rate of protein synthesis. In other words, they are the extra bit of juice that tells your body it’s time to start creating even more muscle tissue than it already is. Protein powder, on the other hand, provides the raw materials needed for muscle protein synthesis to occur - the absolute ingredients required per say rather than an accelerator. While both can support muscle growth, BCAA's may be more effective at triggering the process, whereas protein powder is more of a general supplement that provides the body with additional protein or, if your protein intake is low, the required building blocks for lean muscle growth.

Another difference between BCAAs and protein powder is their digestion rate. BCAA's are rapidly absorbed by the body and can be used for energy during exercise. Protein powder, on the other hand, takes longer to digest and can provide a slower release of amino acids over a longer period of time. It’s beneficial to combine the powers of both these supplements for they’re most effective when working together - besides, you simply can’t build muscle without proper protein intake!

How To Choose

So, which is better for building muscle: BCAAs or protein powder? 

The answer is that BOTH play critical roles. If you are looking for a supplement that specifically targets muscle protein synthesis, reduces muscle soreness, and improves recovery after exercise, BCAAs may be a good choice for you. Protein powder, on the other hand, is the absolute champion of lean muscle growth, and though BCAAs are the catalyst for muscle synthesis, protein is the key ingredient in the formula.

When combined, the two are more powerful than ever!

BCAAs (branched-chain amino acids) and protein powder both provide essential amino acids needed by the body to build and repair muscle tissue. Using them together can help to optimize muscle growth and recovery by providing a complete amino acid profile. Ideally, BCAAs should be consumed before and during exercise, while protein powder can be consumed after exercise to maximize muscle protein synthesis.

Get Your FASTer Way BCAAs!

We already know that protein intake is critical for your body composition, and our FASTer Way Protein is the best of the best. But new to the table are our BCAA's!

As essential amino acids, they work to enhance muscle growth, allowing your body to more effectively burn fat and build lean muscle like never before. At the FASTer Way we offer only the best and are ready to give the extra pep in your step that you’ve been so desperately missing in your wellness journey.

And what’s more? They won’t break your fast!

We’re thrilled to introduce the newest addition to our premium line of supplements…FASTer Way BCAAs!

We’ve formulated the highest quality BCAAs on the market with the perfect Blue Raspberry flavor. Simply scoop and stir to give your muscles and your taste-buds the best of the best!

Ready to kickstart your fitness?

Get your name on our BCAA Priority List today and be the first to know when our highly anticipated BCAAs are available next week!

The Hidden Culprit Behind Your Stubborn Fat: Hormonal Imbalance

Unpacking Hormonal Imbalance and Its Impact on Fat Loss

Ladies, let's talk about hormonal imbalance.

Are you still struggling with fat loss despite eating a healthy diet and exercising regularly? Do you constantly battle with mood swings, fatigue, and irritability?

If so, your hormones may be playing a bigger role in your health and weight loss journey than you realize. Hormonal imbalances can wreak havoc on your body and lead to stubborn fat gain. But don't worry, you're not alone!

In this article, we'll dive into what hormone imbalance is, how it affects your body, and what you can do to find balance and get back on track.

Explanation Of Hormonal Imbalance

Hormonal imbalance is a condition that affects many individuals, especially women going through the various stages of menopause, and can lead to multiple health issues.

The condition occurs specifically when there is an over or underproduction of certain hormones in the body, which can cause a variety of symptoms, such as:

• fatigue

• mood swings

• irregular periods

• acne

• thinning hair

• excessive sweating

• dry skin

• accelerated fat gain

The cause or causes of these symptoms vary and can be due to a different of factors, including stress, poor eating habits, a lack of exercise, certain medical conditions, or the mayhem of menopause. At the FASTer Way, we're here to help you work through the maze of hormones so you can get back to a healthier, happier YOU!

How Hormonal Imbalance Affects Fat Gain

Hormones play a crucial role in our body's ability to both gain and burn fat, and imbalances can make it incredibly difficult to shed those extra pounds.

Certain hormones, such as estrogen, progesterone, and insulin, play a crucial role in maintaining overall fat burn and lean muscle build. When these hormones are imbalanced, it can lead to accelerated fat gain and make it more difficult to melt away those extra layers.

Hormonal imbalance can also increase the risk of developing conditions such as polycystic ovary syndrome (PCOS) and thyroid disorders, which can further contribute to added fat gain by affecting your metabolism.

Role of Estrogen, Progesterone, and Testosterone in Fat Storage

Estrogen, progesterone, and testosterone are three hormones that play a significant role in fat storage.

Estrogen is responsible for maintaining fat distribution in the body and is essential for reproductive health. However, too much estrogen can lead to an increase in fat tissue, especially around the hips and thighs.

Progesterone, on the other hand, helps regulate insulin levels and promotes fat burning. A lack of progesterone can lead to insulin resistance, which can cause fat gain and make it harder to shed those extra pounds.

Testosterone, primarily known as a male hormone, is also present in women and helps build lean muscle mass. A lack of testosterone can lead to a decrease in muscle mass and an increase in fat storage or unhealthy weight gain.

How Insulin Resistance Affects Fat Gain

Insulin resistance is another hormonal imbalance that can contribute to fat gain. Insulin is a hormone that your body uses to regulate blood sugar levels, and insulin resistance occurs when your body becomes less responsive to insulin's effects. This can lead to excess glucose in the bloodstream. Not only is extra glucose stored as fat, but it makes it all that more difficult for your body to naturally burn current excess fat.

Connection Between Cortisol and Belly Fat

Cortisol, commonly known as the "stress hormone," is another hormone that can contribute to fat gain, especially around the belly area. When we're under stress, our body releases cortisol, which triggers a fight or flight response. Chronic stress can lead to consistently high cortisol levels, which can cause the body to store fat, particularly around the midsection. High levels of cortisol can also increase our appetite and cause us to crave unhealthy foods or instigate mindless munching, making it difficult to stick to conscious, whole food eating.

How Can Hormonal Imbalances Be Effectively Managed?

You may feel like you're doing everything right - eating well, exercising regularly - but the stubborn fat just won't come off. This can be a glaring sign of hormone imbalance and incredibly frustrating.

The good news is, there are solutions!

First and foremost, at the FASTer Way we specialize in helping you identify any underlying issues that may be occurring and develop a personalized health plan so you can find YOU again.

One of the most effective ways to manage hormonal imbalances is through what you eat. Consuming a diet of nutrient-rich whole foods can help support your body's natural hormone function. At the FASTer Way, we can help you find the foods that are specifically beneficial for balancing YOUR hormones, such as leafy greens, cruciferous vegetables, and healthy fats like avocado and coconut oil.

Exercise is also important for managing hormonal imbalances. Regular physical activity can help balance hormones and support fat burn. Aim for at least 30 minutes of moderate exercise most days of the week - enjoy guided sessions and your favorite workout videos at the click of a button through the FASTer Way app!

Finally, it's important to manage stress levels, as stress can disrupt hormone balance. Try incorporating stress-reducing activities into your daily routine, such as meditation, yoga, or deep breathing exercises.

Remember, managing hormonal imbalances is a process and it may take time to see results. Be patient with yourself and trust the process!

Balance Your Hormones At The FASTer Way!

Understanding the role of hormones in fat gain can be overwhelming, but it's essential to take control of your health and make informed decisions.

At the FASTer Way, we work with women and other individuals who are struggling, to identify hormonal imbalances and create personalized plans to help them achieve their health and fitness goals.

Remember, you don't have to do this alone. We're here to provide treatment, support, and guidance every step of the way.

Download our FREE guide, Hormone Hacks for Natural Fat Loss, and learn how you can get your hormone profile back on track today!

Join the Midlife Mayhem Specialty Round of The FASTer Way on April 24 to gain a guided wellness strategy that promotes body fat burn, lean muscle build, and hormonal health through 30 minute workouts and strategic eating habits like carb cycling, intermittent fasting, and more!

Click the button below if you're ready to thrive during midlife!

Healthy Weekends Survival Guide: How to Maintain Your Wellness

Weekend Warrior: Stay on Track with Your Fitness Goals

We all look forward to the weekends - a time to relax, unwind, and enjoy some much-needed downtime. However, for many of us, maintaining healthy weekends can also become a roadblock to our fitness progress.

The temptation to indulge in unhealthy snacks, skip workouts, and sleep in can be difficult to resist - plus, the cookies in the cabinet just won't stop staring at you, right?

But fear not!

With the right mindset and strategies, you can maintain your wellness even on the weekends!

Keep reading to learn the best tips and tricks in the business for keeping yourself on track and thriving during your weekends - time to find food freedom with fat-busting tactics like leg day treats from the FASTer Way!

Plan Ahead for Success

Engaging in meal prep and planning out healthy dishes for the weekend ahead of time is a great way to keep your wellness on track, stress-free! It will not only save you time and money, but also ensure that you have healthy options readily available so you don't go grabbing for fast food or processed snacks. Stock up your fridge and pantry with fresh fruits, vegetables, lean proteins, and healthy whole food munchies like nuts, seeds, and hummus.

In addition, when you have your meals planned in advance it makes it that much easier to establish a dedicated grocery list and stick to it. This is a great tool and motivator to avoid temptation at the grocery store. Even better, keep your meals and snacks interesting by trying new recipes or flavor combinations - at the FASTer Way we provide a wide range of whole food deliciousness in our meal planning recipes just waiting for you!

If you decide to indulge in something less healthy, don't beat yourself up about it - everyone deserves some treats - just get back on track with your healthy habits at your next meal or workout. Remember, the key to success is consistency, NOT perfection.

Stay Active

Incorporating physical activity into your weekend plans is crucial to keeping your fitness progress going strong. This could be as simple as going for a walk, hike, or bike ride, or trying out a new fitness class or workout routine.

At The FASTer Way, our clients enjoy weekend leg day treat! By participating in heavy, lower body-focused, strength training activity, your body experiences a higher calorie expenditure than on other strength training days. As a result, it's primed and ready for more food, particularly more carbohydrate rich food! The possibilities for your favorite treat are endless, but read on for an important follow up tip.

Indulge in Moderation

Depriving yourself of the foods you love entirely is never the way to go and arguably a recipe for disaster. It can lead to unhealthy binge eating habits, not to mention mood swings, energy depletion, and reduced self-esteem or feelings of discouragement. Instead, focus on portion control and savoring each bite mindfully.

One helpful tip is to choose one treat per day and make it count - like on FASTer Way LEG DAY when your calorie burn is at its highest! Whether that's a small piece of dark chocolate, a scoop of your favorite ice cream, or dinner out with friends and family, make sure it's something you truly enjoy and savor it slowly.

Another way to indulge in moderation is to make healthier versions of your favorite treats. For example, try baking sweet potatoes wedges instead of french fries or making a homemade pizza with whole wheat crust and fresh veggies. At The FASTer Way we provide a wide range of delicious and healthy recipes, including desserts, to help you satisfy your cravings without derailing your progress!

Get Enough Sleep

Another important aspect of maintaining your wellness on the weekends is getting enough sleep. It can be tempting to stay up late or sleep in, but this disrupts your body's natural sleep cycle and can leave you feeling groggy and unfocused, as well as raise excess fat gain through increased cortisol (stress hormone) levels. Aim to get 7-8 hours of sleep each night to feel refreshed and ready to tackle the day.

If you struggle with falling asleep or staying asleep, try implementing a relaxing bedtime routine such as reading a book, taking a warm bath or shower, or practicing deep breathing exercises. Avoid electronics before bed and create a calming environment in your bedroom.

Take Care of Your Mental Health

Practice self-care and take time to relax and de-stress on the weekends. This can be in the form of meditation, yoga, a relaxing bath, or simply enjoying a good book. Taking care of your mental health is just as important as physical health, and the two are closely intertwined. Make sure to also set boundaries and prioritize your own needs. Don't over-commit to social events or obligations if it will leave you feeling drained or stressed - it's okay to say no!

Connecting with friends, family, or simply those on the same wellness journey as you - like those in the FASTer Way community - is also a great way to help progress in your wellness journey over the weekend. This social connection is not only important for mental health, but it helps to provide accountability and support during a time that it's easy to lose sight of your end goal. Remember, maintaining your wellness is a holistic journey that involves taking care of your physical, mental, and emotional health.

Keep up the good work and don't forget to celebrate your progress!

Enjoy Healthy Weekends With The FASTer Way!

Weekends don't have to derail your fitness progress!

By prioritizing sleep, mental health, and staying connected with like-minded individuals through communities like the FASTer Way, you can enjoy healthy weekends and continue making strides towards your wellness goals.

Join our next round of the FASTer Way to see how our leg day treats and other strategies can help you reach your FULL FITNESS POTENTIAL - with your favorite foods on the menu and a healthy lifestyle that doesn’t leave you constantly “falling off the wagon”!

Remember, small steps lead to big progress. Keep pushing yourself and trust the process.

We can't wait to support you on your journey!

Benefits of a High Carb Diet: Maximizing Your Hormonal Health

Fuel Your Body Right: The Surprising Benefits of a High Carb Diet

Are you tired of low-carb eating that leaves you feeling tired and sluggish? It's time to re-think your approach to how you eat for your wellness.

Contrary to popular belief, there are many benefits of a high carb diet!

In fact, a high carb diet can offer crucial vitamins and minerals that provide numerous benefits to your hormonal health, fat loss goals, lean muscle gains, and overall well-being.

In this article, we'll explore the surprising benefits of healthy carbs and why you should consider incorporating more into your daily nutrition plan, especially for a healthy hormone profile.

Get ready to maximize your hormonal health and reach your fitness goals with the power of carbohydrates!

What Are The Advantages of a High Carbohydrate Diet?

Carbohydrates are often given a bad rap when it comes to nutrition, but the truth is that this macronutrient is essential for optimal health and wellness, offering several advantages that can benefit your hormones, fat loss goals, and more!

Firstly, carbohydrates are the primary source of fuel for our bodies and offer sustenance for lean muscle maintenance similarly to protein. When consumed, our bodies convert carbohydrates into glucose, which is then used by our cells for energy and to replenish glycogen levels in muscles. This provides you the energy you need to tackle your day or push towards new levels of success in your workouts - busy moms, get ready to take on your schedule with the power of a wellness warrior!

In addition, carbohydrates play a crucial role in regulating insulin levels. When we consume carbohydrates, insulin is produced by the pancreas to help transport glucose to our cells. A diet that's high in carbohydrates can help keep insulin levels in check, which can reduce your risk of developing insulin resistance, type 2 diabetes, high blood sugar, heart disease, and other metabolic disorders.

The Benefits Of A High Carb Diet For Your Hormones

Carbohydrates not only help prevent disease and provide crucial energy, but they also have a significant impact on your hormonal health.

When consumed in the right balance, healthy carbohydrates can help regulate your hormones, leading to better mood, energy levels, and overall well-being. This is particularly important for women, who possess more hormones when it come to fat loss and whose hormonal health can be greatly affected by eating habits and lifestyle choices.

Cortisol - The "Stress Hormone"

One of the main hormones that reap the benefits of a high carb diet is cortisol, a chemical produced by the adrenal glands in response to stress. If cortisol levels remain elevated for extended periods of time, it can have negative consequences, such as fat gain, increased disease risk, and even depression. Incorporating healthy carbohydrates into your diet can help regulate cortisol levels, promoting improved stress management and strengthened longevity.

Serotonin

Furthermore, carbohydrates can also affect the production of serotonin, a neurotransmitter that regulates mood, appetite, and sleep. Serotonin is produced from the amino acid tryptophan, which can only enter the brain by competing with other amino acids for entry. Carbohydrates stimulate the release of insulin, which helps shuttle other amino acids into the muscles, making room for tryptophan to enter the brain and increasing serotonin production. This can have a positive impact on mood, reducing feelings of anxiety and depression.

Prioritize Hormonal Health At The FASTer Way With Carbs!

Remember, our hormones play a crucial role in our overall health and well-being. By maximizing our hormonal health through mindful eating, we can improve our mood, more effectively facilitate fat loss, and reduce the risk of chronic diseases.

So, make sure to prioritize your hormonal health by incorporating healthy carbs into your diet, along with other nutrient-rich foods. For instance, replacing refined carbs with whole grain options, or adding in some fruits and starchy vegetables to your meals. Don't be afraid to experiment with different sources of carbs, such as quinoa, sweet potatoes, and beans.

Overwhelmed by options and not sure where you should get your carbs from?

Don't worry! At the FASTer Way, we provide delicious, whole food based meal plans packed with nutrients, including crucial carbs. 

Download our FREE guide, Hormone Hacks for Natural Fat Loss, to learn more about how the foods you pick can have a huge impact on your wellness and be a determining factor for a healthy hormone profile!

Join our Midlife Mayhem Specialty Round on April 24 to gain a guided wellness strategy that promotes body fat burn, lean muscle build, and hormonal health through 30 minute workouts and strategic eating habits like carb cycling, intermittent fasting, and more!

Click the button below if you're ready to welcome the love of bread back into your life.

How to Speed Up Your Metabolism During Midlife: Metabolism Myths

The Truth About FAST Tracking Your Fat Loss 

Are you nearing or in your 40s or 50s and struggling to burn fat? Do you feel like your metabolism has slowed down and you can't seem to burn away those extra layers no matter what you try?

Don't worry, you're not alone!

Many people believe that burning fat becomes impossible after a certain age, but that is just a myth. In fact, there are many ways you can speed up your metabolism and burn fat well into midlife.

In this article, we'll debunk some common metabolism myths and provide you with effective tips to boost how your body processes food and achieve your fat loss goals!

The Science Behind Your Metabolism

Let's begin by breaking down what metabolism is and how it works. Metabolism is the process by which your body converts food into energy. Your body burns calories constantly, even while you're resting or sleeping.

However, as you age, your metabolism naturally slows down. This is due to a decrease in muscle mass and hormonal changes, such as dwindling testosterone and estrogen levels. When your metabolism slows it can make it all the more difficult to burn away extra layers and inadvertently lead to accelerated fat gain.

But, don't panic, there's good news!

There are multiple ways to speed up your metabolism and burn fat in your 40s and 50s - get ready to uncover the truth when it comes to metabolism myths!

Common Metabolism Myths

Myth 1: Your metabolism can’t be changed once you hit midlife

This is a frequent misconception that can be discouraging for those who feel like they have hit a plateau in their fat loss journey. The truth is, while your metabolism may naturally slow down with age, there are still plenty of ways to boost it and make changes. By incorporating the proper nutrition protocols, strategic exercise, and healthy lifestyle habits, you can effectively speed up your metabolism and achieve your wellness goals. Try FASTer Way meal plans or put into practice our guided workouts, and we promise you’ll see more results than ever before. It's never too late to make positive changes and take control of your health, no matter what age you are - we’re talking to you busy moms!

Myth 2: Eating less is the best way to boost metabolism

This is a common myth that can actually have the opposite effect on your metabolism. When you drastically reduce your calorie intake, your body goes into survival mode and conserves energy, which can slow down your metabolism. This can also cause loss of muscle mass, which further slows down your metabolism and degrades away all the effort you put into your workout routines.

Instead of eating less, focus on eating the RIGHT foods in the right portions - try FASTer Way whole food based meal plans that pack the nutritious into the delicious! Getting enough of the right macronutrients from food items like lean meats, fish, nuts, vegetables, and more, will help burn away stubborn fat, build lean muscle, and keep your metabolism firing on all cylinders.

Spoiler alert: you don’t need to slash carbs, either.

Myth 3: Cardio is the only way to boost your metabolism

While cardio is a great way to burn calories and improve cardiovascular health, it's not the end all be all of exercising, or fat burn. Combining strength training, high-intensity interval training (HIIT), and even everyday activities like walking and gardening will give you the edge you need to increase lean muscle building and improve metabolism functioning. In fact, building lean muscle through strength training can have a longer-lasting effect on your metabolism than cardio alone. So, don't be afraid to mix up your exercise routine and pick up some weights, maybe for the first time, to boost your metabolism and achieve your fat loss goals!

Busting Fat Loss Myths With The FASTer Way!

When it comes to staying healthy and burning fat during midlife, there are plenty of myths that can hold you back.

With the help of the FASTer Way, you can stay on top of your hormone health and fat loss goals, without letting the symptoms of midlife mayhem get the best of you. We work with you to create a customized wellness plan, including carb cycling, HIIT workouts, personal 1-on-1 coaching, and more so you can speed up your metabolism and see the results you've been looking for!

So what's stopping you?

Take control of your hormones and wellness goals today by joining our Midlife Mayhem Specialty Round on April 24!!

You’ll receive exciting bonuses like expert hormone health trainings, weekly trackers and checklists, and specialized programming for the midlife woman on a mission to burn fat!

How Does Sleep Affect Metabolism?

How Your Zzz's Could Be Affecting Your Waistline

Does getting out of bed feel like an uphill battle? Are you constantly thinking of how tired you are even as you lift weights or stick to healthy whole foods? 

If hitting the snooze button is more common in your mornings then you may like, there might be another culprit sabotaging your wellness efforts: lack of sleep.

Many people underestimate the crucial role that sleep plays in fat loss, and how it can impact your metabolism, hormones, and appetite.

In this article, we'll explore the ways in which insufficient sleep can hinder fat loss and share some tips on how to improve your sleep quality to optimize your wellness goals.

So, if you're ready to unlock the key to your fat loss success, keep reading!

The Importance of Sleep for Overall Health

Sleep is an essential component of overall health and well-being, and it plays a critical role in any fitness journey.

Inadequate sleep can have detrimental effects on our metabolism, causing disruptions to our hormones that regulate appetite and energy balance. This can lead to increased cravings, poor food choices, and decreased physical activity levels - all of which can negatively impact fat loss efforts.

Additionally, poor sleep can even prevent the growth and repair of lean muscle tissue, which is important for staying strong and maximizing your fat loss efforts.

How Lack of Sleep Impacts Metabolism

Increases Cravings

When we don't get enough sleep, our body's hormone levels become imbalanced, specifically the hormones that control appetite. Leptin, the hormone that regulates satiety or signals to our brain that we are full, decreases, while ghrelin, the hormone that stimulates appetite, increases. This hormonal imbalance can lead to increased cravings, especially for processed, high-calorie, high-carbohydrate foods - like that afternoon chocolate bar you just can’t help but have. In addition, lack of sleep can also affect our decision-making abilities, making it more difficult to resist temptation and make healthy whole food choices. So, if you've been struggling with uncontrollable cravings that never leave you satisfied, it might be time to focus on improving your sleep habits!

Disrupts Hormones

Lack of sleep can have even further impacts on our hormones, causing imbalances that can negatively affect our fat loss goals. As mentioned earlier, the hormones that regulate appetite, leptin and ghrelin, are affected by inadequate sleep. However, other hormones, such as cortisol and insulin, are also affected. Cortisol, the stress hormone, can become elevated with lack of sleep, making it that much harder to deal with kids, home, career, and everything else that goes into your day. Without sufficient rest these stress catalysts can lead to increased fat storage and decreased muscle mass. 

Insulin, which regulates blood sugar levels by transporting glucose from our bloodstream into our cells for energy, can also become imbalanced by lack of sleep. This can lead to increased hunger, cravings, and potentially even diabetes due to an increase in insulin resistance - a condition where our cells become less responsive to insulin, thereby saturating our bloodstream with glucose. Overall, the disruption of our hormones due to lack of sleep can have a cascading effect on our body's ability to regulate excess fat gain and can make fat loss efforts even more challenging.

Prevents Lean Muscle Growth

In addition to affecting our hormones and increasing cravings, a lack of sleep can also prevent the growth and repair of lean muscle tissue. During deep sleep, our body releases what's called, growth hormone (HGH). This is necessary for the development and repair of muscle tissue. Without sufficient sleep, our body doesn't have the chance to release enough HGH, which can prevent the growth and repair of muscle tissue. This can make it more difficult to build and maintain lean muscle mass, which is important for overall health, strength, and fat loss efforts. You’ve worked hard, shed lots of sweat (and maybe a few tears) to earn the lean muscle mass you’ve gained - you deserve to keep it! 

Also? If you’re feeling tired, you’re more likely to skip your workout altogether! 

Slows Down Metabolism

A lack of sleep can also slow down your metabolism, making it more difficult to burn fat and maintain momentum on your fitness journey. When we don't get enough sleep, our body's natural processes slow down, including our metabolism. This means that our body may not be burning calories as efficiently as it could be, leading to stubborn fat gain or difficulty losing excess fat.

Optimize Your Sleep and Wellness At The FASTer Way!

Prioritizing your sleep is more important to your overall wellness then you may realize.

Without sufficient hours of rest, not only will you be rubbing your eyes all day to stay awake, but it can have a significant impact on your ability to burn away stubborn fat and succeed on your fitness journey.

When you don’t get proper rest, your whole body is affected, down to the chemicals in your bloodstream. In other words, your hormones.

These are the cellular messengers of your body that tell every other cell what’s going on - think of them as directors on a flight tarmack. Without proper rest they can’t properly tell everyone where to go, which means metaphorical planes crashing within your body, effectively sabotaging wellness and fat loss efforts.

But don’t worry! We have just the thing for you.

Download our FREE guide, Hormone Hacks for Natural Fat Loss, to learn even MORE about how hormones could be affecting your fat loss efforts and the other things you can do to maximize results naturally and sustainably.