Training vs. EnterTRAINment

entertrainment

The other day, when Brandon and I were leaving the gym, he mentioned to me that he had seen a woman doing what looked like a dangerous move, lying down under the Smiths machine. As soon as he started to describe what she was doing, I knew exactly what he was talking about.  I had seen that exact thing on a prominent trainer’s Instagram feed a couple of days earlier.

Here’s the thing, there is a lot floating around the internet that is more of a show than a necessity when it comes to your workouts. I regularly see people doing moves that are not only pointless, but that are at times, dangerous. A great workout doesn’t need to look sexy on your Instagram feed. A great workout is well planned, simple, and most importantly, safe.

True training isn’t always flashy and fun. While EnterTRAINment may look impressive on an Instagram feed, it is so important that you stay away from moves that might be dangerous. Please be wise in replicating exercises you see on social media that are uncommon.

Safety is a top priority for me as a trainer. For the next round of my FASTer Way To Fat Loss program, I’ve looked at every aspect to ensure we are truly training, not just participating in enterTRAINment. Your success is truly my goal, so I always strive to make improvements to better help you reach your goals. This is why I have given my FASTer Way to Fat Loss workout program a complete overhaul.   

In January my FASTer Way to Fat Loss workout program will:

  • Include more strength training (2 leg days, with a focus on back days, each week).
  • Be scaled back during week one to help those coming off of a long break. Safety is extremely important here, so we are going to ease into the program while keeping our nutrition tight.
  • Have winter appropriate speed-burst training workouts.
  • Have a continued focus on rest days (insane workouts 6 days a week can do significant damage to your body and hormone levels long term).
  • Have focused core work starting later in the program. However, most workouts will be strengthening your core without doing traditional moves on the floor. Trust me, you will start to see those abs of yours way before we start focusing solely on the core!

If you haven’t signed up yet, spots for my January 9th program are already filled. However, be sure to join my waiting list, because I will be opening up another January round in the coming weeks; waitlisters get first dibs on joining! If you’re looking for some Instagram worthy workout moves, then this program isn’t a good fit for you. If you are looking for safe and effective, then please join me as I help hundreds of women burn fat, increase energy and build strength through this cutting edge program.

Advertisements

Why I Have A Client Limit for My Online Bootcamps

client-limit

My FASTer Way to Fat Loss Program has been unbelievably successful. As the results and testimonials continue to pour in, I am truly amazed at this program’s success. The business woman in me knows that it would be wise to turn this program into a “do it yourself” program sold passively on my site; maybe a workbook or challenge that you can do at your own pace, without me or my team.

But, here’s the reason I will never do that: in all of my years as a trainer, I know that you won’t get the same kind of results with a “do it yourself” program, because you won’t have some critical components that have contributed to the success of FASTer Way to Fat Loss clients.

You won’t have daily check-ins.

One of the reasons my clients are so successful is because they have to check-in daily with their macronutrient numbers and let me know they’ve completed their workout. This type of regular accountability keeps people moving towards their goals and gets real results. A passive program would offer my clients no accountability.

You won’t have the community.

All of those who go through my FASTer Way to Fat Loss Program are placed into a Facebook group with others going through the program at the same time. This group of women is there to encourage one another when someone is having a rough day, give one another ideas when someone needs them, and cheer each other on as they go through the program together. I am also active in the group giving guidance where it is needed.  This means my clients truly have a community of women seeking to transform their lives, right alongside them. That is not something that could happen through a passive program.

The FASTer Way to Fat Loss Program’s success hinges on the fact that there is more to it than workouts and a nutrition plan you can do on your own.

Here’s the problem…

I am only one person, and the demand for this program is incredibly high. So I’ve got to set some limits when it comes to how many women I can accept into each round of FASTer Way to Fat Loss.

What that means for you:

If you want to join us in January, you’ve got a limited amount of time to do so, and there are truly only a few spots left. I have over 250 women signed up already and can’t take on many more.

While the program officially kicks off on January 9th, prep week starts January 2nd. Prep week for this program is an absolute must. During that week, I will be giving you all of the information you need to be successful: a comprehensive program guide, a live Q&A session, and grocery lists. This part of the program is not optional, so participants must be signed up and committed prior to the 2nd.

If you can’t get in before the 2nd…

I recommend you join my waiting list. I will be running several programs throughout the first quarter of 2017. Those on my waiting list get first dibs on sign ups for the next round. Being on the list is the best way to ensure you get in on future rounds of this incredibly effective program.

In the meantime, you can download my Free Guide to Intermittent Fasting and begin to learn about this cutting edge strategy and its benefits.

The women in my current program who just finished up have countless stories of getting leaner, increasing their energy and getting stronger than they’ve ever been; all during the holidays when most people are gaining weight! I have never had a more successful program and I am thrilled to be able to offer it to as many women as possible. But, I am only one person, which does mean I need to limit how many can come through each round.

If you are on the fence about joining in January, then be sure to sign up asap. If you don’t make it in before the 2nd, or if the spots are filled by the time you sign up, be sure to download my free Intermittent Fasting Guide and join the waitlist, so you don’t miss any future rounds!

Client Success Stories! FASTer Way To Fat Loss Program Testimonials

amanda_ig22-2Happy clients are my favorite and I couldn’t be more proud of the incredible ladies in my FASTer Way To Fat Loss program. We wrapped up a round this past weekend and the testimonials and before/after photos are rolling in. Read some of my client success stories below.

If you are interested in transforming your life and joining my FASTer Way to Fat Loss program in the new year, be sure to visit my info page and lock-in. I am taking on a limited number of clients and spots are filling up very quickly.  Prep week for the next program round starts on January 2.

They say that the definition of “insanity” is doing the same thing, yet expecting different results. When you trust in Amanda’s program, you do something different….and get some amazing results!!! With this program, my goal wasn’t just to “lose weight”, but to get strong, as well as to find if there really is a secret to keeping the midlife weight gain at bay. Guess what? I found it in FASTer Way to Fat Loss. I lost 6.8 lbs and 5″ total during this program. The workouts went from “Is she kidding????” to “lets just knock those 10 sets of 10 jump squats out”. The FB group went from strangers to supportive friends. The fasting went from “I can’t eat until when?” to “Oh, it’s noon already?” The nutrition portion of this program progressed from “Net carbs?” to a fun daily game as to “what food fits my macros today”. FASTer Way is only as good as YOU put into it. But, if you commit to the process, you will not be disappointed at the end of 6 weeks (heck, you will see a change in less than 2 weeks!). And don’t be surprised if you find yourself signing up for a Round 2!” – Amy Sandy

“I will be 40 next year and despite eating clean 90% of the time and doing Crossift for the past three years, I have not been able to lose those annoying, extra 10 pounds and belly fat. This program got me over that plateau. I bought some 8 and 10 lb dumbbells and a 15 lb kettlebell and was able to do all my workouts at home on my time. I also learned to love running and shaved two whole minutes off my mile time. I feel better and more confident than I have in years. I lost 9 pounds and 13 inches in three weeks. Amanda also gives you the tools to continue the FASTer Way to Fat Loss program even after the program ends.” – Jeannie Dopson

“I have never been one to lift weights regularly and was very hesitant in my ability to commit to a 6 weeks program due to the amount of travel I do for work. I became competitive with myself very quickly after seeing and feeling results after the first week. I began this program as I had been making poor food choices for quite some time. It took a few weeks to get in the swing of understanding what I should eat and when depending on what I was trying to accomplish with macros. I can’t wait to participate in a second round. Unfortunately the next in January won’t work with my travel schedule but I will definitely be joining the following one.” – Morgan Adair

“I’ve lost 2 inches all around and 10 pounds. I’m sleeping better, feeling stronger, and looking leaner!” – Sarah Smith

“Thank you Amanda for a great program. I have dropped 10 pounds, lost several inches and I feel great! I really thought that losing weight in your late forties was next to impossible! Now I know, anything is possible. I am stronger, leaner, happier and everyone around me is noticing the changes. I am ready for round 2!” – Heather Medd

“I hadn’t worked out in almost 3 years prior to joining the program. I have a 6 month old baby, and wanted to lose the last of the baby weight and get my body back. This program gave me the motivation to incorporate fitness into my hectic schedule and care about what I was putting into my body. I am back to my pre baby weight and am stronger than I have been in years.”

“The faster way to fat loss program has been incredible for me! Following a positive and rigorous program has proven to deliver results. Looking forward to the next program in the new year!!” – Jennifer D.

“In 6 weeks, I lost 9 pounds (2 more than my goal!), and 11 inches. I actually lost 3 inches just from my hips!! I love how strong, thin, and fit I feel and never want to go back! – Amy 

“When I started the Faster Way to Fat Loss Program, I was not exercising regularly, eating terribly, and had been slowly and steadily putting on weight over the last 18 months. My biggest problem was finding a program with a structure that worked with my life and my schedule and that I could stick to long-term. I found it with this program! The structure of the eating schedule is ideal for someone like me who likes to plan out meals but still have flexibility within that structure. The exercise plan was manageable and kept things interesting. And the fasting and carb cycling aspect was not only extremely effective, but it left me alert and energized all day long. After 6 weeks, I lost 3 inches off my hips and 3 inches off my waist! In fact, I slimmed down so much that I need to go shopping because my pants are all too big now! But best of all, I feel so much more confident in my skin. Before I started this program, the person in the mirror didn’t match the person in my head, and now she does. I look forward to continuing my progress into 2017!” – Katie

“I could not be happier with my results from the FASTer way to Fat Loss program! Prior to starting, I was a runner but had no idea how/when to lift weights. My weight was not changing and I was more than frustrated with the lack of progress I was seeing. In 6 weeks, both my body and mind have changed! I have lost 14 lbs and 13 inches!! I feel better than I have in years. I plan on keeping up this lifestyle and am so thankful that I was introduced to this program!” – Melissa McIntyre

It is truly my honor to work with the most amazing clients a trainer could ever ask for. It would be my privilege to work with YOU too! If you are interested in transforming your life and joining my FASTer Way to Fat Loss program in the new year, be sure to visit my info page and lock-in before spots fill up.

Why I Count Macros Instead of Calories

macrosI’ve already shared a ton of information about intermittent fasting and carb cycling, which together are the foundation of my FASTer Way to Fat Loss Program. However, another key component to this unbelievably effective program is macronutrient tracking and timing. During our eating window, my clients and I follow an If It Fits Your Macros approach to nutrition. While this program is a gluten free, dairy free program, there is a ton of flexibility otherwise, within the eating window. The reason I believe in this approach so whole-heartedly is because it allows for variety, an individualized approach and some fun through discretionary calories. Those are things that lead to sustainability, which will ultimately get my clients off of the diet rollercoaster and closer to the long term results they want.

Macronutrient Overview

There are three macronutrients: proteins, carbohydrates and fats. Each gram of protein and carbohydrate is equivalent to 4 calories. Each gram of fat is equivalent to 9 calories. While it is important to consider calorie intake, namely that we are eating enough, it is incredibly important that we move past counting calories alone, because not all calories are created equally. A diet that is high in simple sugars (carbs) may help you lose weight if you are living in a calorie deficit, however, it will not help you build lean, calorie burning muscle, nor will it help you become a pro-fat burner.

Traditional diets that have you focus on a significantly restricted caloric intake often do not account for the quality of the calories you consume. This leads to lots of “skinny-fat” people who may not look terribly unhealthy, but who are lacking the nutrients their bodies need. This is why all of my clients focus on feeding their bodies with the right macronutrient amounts to fuel their workouts and their days. A simple calorie goal can help you lose weight, but will not necessarily help you lose fat, nor does it necessarily contribute to better overall health.

Fats

For a long time, fat has been demonized in the health and fitness industry. However, fat itself will not make you fat. In fact, healthy fats, as part of a clean diet, will support your metabolism, cell signaling, immunity, hormone production, and can improve your mood, body composition and cardiovascular health (Andrews). Fats are necessary for your body to function well. However, it is important to note, that because fats are high in caloric value, you need to pay attention to how much fat you are consuming even if the fats you are eating are, in fact, healthy fats.

Proteins

Protein is absolutely critical to changing your body composition. Most women do not consume enough protein and find upping their protein intake to be a challenge. However, protein consumption aids your body in replacing worn out cells and muscle repair. In addition, protein helps your body produce more glucagon, which aids your body in burning fat (Andrews). Proteins also have a significant effect on your hormone levels, immune system and your overall brain function. Without sufficient protein you aren’t giving your body what it needs to repair and build your muscles, both of which improve your metabolism and aid in fat burning.  

Carbohydrates

Carbohydrates, especially complex carbohydrates, are incredibly important to fueling your workouts, increasing your energy levels and triggering the release of insulin. This is why I have implemented a carb cycle into the FASTer Way to Fat Loss program. Consuming carbs at the right time will teach your body to reach into your fat stores for energy during and after a workout. However, there are other times when consuming carbs will spike insulin levels in a way that is detrimental to fat burning. Understanding when to consume carbs is a critical piece of  becoming a fat burner vs. a sugar burner. (Andrews)

So, do you count calories?

Kind of. We do have a calorie goal each day and that changes based on our workouts for the week. However, it is not okay to just meet your calorie goal without meeting your macronutrient goals. Meeting a calorie goal by consuming the right ratio of each macronutrient will help you do more than just lose weight; it will help you burn fat, increase energy and boost your overall mood.

Is there any room for fun foods?

Absolutely! After we meet our macronutrient goals, there are days when we have some discretionary calories to spend…can you say, “hello donut shop?” If we are eating clean most of the time, timing our macros to correspond to our workouts, and doing well-planned, intentional resistance training and speed burst training workouts, we will have some room for fun, too.

Counting macros is truly a key part of the FASTer Way to Fat Loss Program.  My clients and I focus on eating enough of the right things, at the right times, for the right reasons so that we become fat burners. This leads to a flexible lifestyle, improved moods, increased energy, and better overall health.

Want to join my next round? We will be starting on January 9th and I already have over 200 women signed up. This program has been my most successful program to date, and combines the cutting edge nutritional strategies I’ve been sharing about on the blog, with intentional, focused workouts to help you shed the fat you’ve been trying to get rid of for the last few years. I promise you will see results, or your money back. It’s time to find those abs, your energy, and your confidence.

Sign up today before all of the spots are gone!

 

Sources

Andrews, Ryan. “All About Carbohydrates: How Carbs Affect Your Health and Performance. | Precision Nutrition.” Precision Nutrition. N.p., 22 Jan. 2015. Web. 19 Dec. 2016.

Andrews, Ryan. “All about Protein: What Is It and How Much Do You Need?” Precision Nutrition. N.p., 09 Apr. 2015. Web. 19 Dec. 2016.

Andrews, Ryan. “Healthy Fats.” Precision Nutrition. N.p., 13 Oct. 2015. Web. 19 Dec. 2016

Carb Cycling and Intermittent Fasting FAQ’s

faqs

To say that intermittent fasting and carb cycling have changed my life would be an extreme understatement. These nutritional strategies have helped me and hundreds of my clients burn fat and increase energy in a truly amazing way.

Whenever I do a live video, or blog post about these topics, I am often met with some skepticism and lots of questions. I totally understand why someone might have questions, and am always happy to answer them. Because many of these questions fall into three main areas, I decided to go ahead and answer them in one place, to have as a reference for those who are interested. I’ve also got a free guide to help you implement these strategies. You can download the guide by clicking here.

Before I dive into a few questions, I wanted to let you know that these are strategies I have personally been implementing and tweaking for the last year and a half. I not only understand the research behind these principles, but have experienced the effects of Intermittent Fasting and Carb Cycling for myself. This is a highly effective approach to nutrition, and I couldn’t recommend it more highly.

Here are some of the the questions that have come up in my conversations about Intermittent Fasting and Carb Cycling.

What does a typical day look like in terms of food?

I usually don’t break my fast until around noon. However,  all morning long I drink lots of water and herbal tea to stay hydrated. Some days, I may do a fasted cardio workout prior to breaking my fast. I usually eat a large salad with some type of protein to break my fast. I then eat another meal or two, and have a protein shake over the next 6-8 hours. I use an If It Fits Your Macros approach to my food, which means I track my macronutrient intake as opposed to tracking my calories. This allows for some tasty, fun treats, and helps to ensure that my body is getting all that it needs to fuel my workouts.

Aren’t you hungry throughout the day?

No! I eat extremely well during my eating window. In fact, I consume more calories than most people on traditional diets, eating several meals a day. My diet is heavy in protein and healthy fats, so I am satiated after each of my meals. In addition, I cycle my carbs to correspond with my workouts, so my body is getting all of the macronutrients it needs at the right times. I don’t spend my days hungry, but I do have more energy than I’ve ever had in my life!  

Is Intermittent Fasting and Carb Cycling complicated?

Not really! Squeezing your eating window down into 6-8 hours a day is simple, and requires little thinking. Carb cycling does take a bit of time to learn, but it isn’t difficult. Learning to count macros also takes a bit of practice, but after a week or two, this kind of lifestyle will become second nature. In fact, this type of lifestyle allows for flexibility and helps you feel in control of the foods you are eating.

I promise you, this way of living is not as scary as it sounds! It has truly revolutionized my life, and the lives of hundreds of my clients. You can read more about their transformations here.

If you’d like more information on Intermittent Fasting and Carb Cycling, check out my Intermittent Fasting and Carb Cycling 101 Guide. This short ebook is full of helpful information to get you started with implementing this incredibly effective strategy into your own life.

Download it for free, here!

How to Become a Pro-Fat Burner

pro-fat-burner

You’ve probably heard me talk about becoming a fat burner as opposed to a sugar burner before. In fact, this is something that is slowly creeping its way into the fitness industry, as more and more research is being done on how to effectively lose fat in a healthy way. Personally, I have been doing research on this topic for the past year and a half. My Intermittent Fasting and Carb Cycling program was designed based on that research, to help women across the country become pro-fat burners as opposed to sugar burners.

How do you know if you are a sugar burner?

  • A couple of hours after eating, you are hungry again
  • You struggle to lose weight
  • You are holding on to belly fat
  • You experience spikes in energy, followed quickly by crashes

Sugar burners eat small meals throughout the day that are often high in carbs. Because of this, their bodies use glucose as its main fuel source. When you give your body a steady stream of glucose, it is never required to reach into its fat stores for fuel. This means, you hold onto fat and burn the glucose that comes from the foods you are eating. In addition, your body becomes reliant on carbs for energy, so when your body runs out of carbs, you crash and need to eat more to keep your energy levels up.

Often, sugar burners eat foods that are high in sugar, which spikes their insulin levels only to have those levels eventually bottom out. According to Mark Hyman, M.D., “chronically elevated insulin levels store fat, increase your appetite, and adversely affect other fat-regulating hormones. Insulin blocks leptin, your appetite-control hormone. You become more leptin-resistant, so the brain never gets the ‘I’m full’ signal. Instead, it thinks you are starving” (Virgin). This obviously makes you feel like you can eat more than your body actually requires, which usually leads to a calorie surplus and eventual weight gain.

Let’s compare this to fat burners.

Fat burners:

  • Can go hours between meals without feeling hungry
  • Have increased energy levels
  • Can lose weight around their midsection
  • Don’t experience sugar spikes and crashes

Fat burners still eat carbs, but they do so at the right time, for the right reasons, in terms of fueling a workout. Intermittent fasting aids in the process of becoming a fat burner because it allows your insulin levels to remain low during your fasted window. Because you aren’t giving your body a steady stream of glucose, it is then able to reach into its fat stores to begin using fat as fuel. You won’t experience the crashes that come with spiked insulin levels, and will be able to listen to your body’s hunger and satiety cues.

A couple of other things to consider…

Pairing an Intermittent Fasting/Carb Cycling Lifestyle with weight training and speed burst training will increase your body’s fat burning abilities. The more lean muscle you have, the more efficiently your body will burn fat. So, building lean muscle will only bring you closer to becoming a pro-fat burner. In addition, when you do high intensity intervals, your body goes into oxygen debt, and has to work harder to repay that oxygen debt. This means your body will need more energy to recover. When you haven’t pumped your body full of glucose, your body will dig deep into its fat stores for that energy. This is why all of my FASTer Way to Fat Loss clients do regular fasted speed burst training.

Getting your gut health right is extremely important to becoming a fat burner. The right bacteria in your body can keep you from storing fat, and decrease the number of calories your body extracts from the foods you eat. For more on how to get your gut bacteria in check, read this!

Your body, over time, will learn to either rely on glucose for energy or to rely on fat for energy. Implementing Intermittent Fasting, Carb Cycling, Weight training, Speed Burst Training and getting your gut health in order, will significantly aid your body in becoming a pro-fat burner.

If this sounds a little overwhelming to you, and you need someone to walk you through this, I highly recommend you sign up for my January 9th bootcamp. Everything in my FASTer Way to Fat Loss Program is designed to help you burn fat so that you look and feel your absolute best. I have had hundreds of women go through this program, and they are all singing its praises! Spots fill up quickly, so be sure to grab yours asap. I guarantee you will find my FASTer Way to Fat Loss Program to be the most effective program on the market today. Six weeks of implementing these strategies will have you well on your way to becoming a pro-fat burner for life.

Cited:

Virgin, JJ, CNS, CHFS. “Ask JJ: Sugar Burner or Fat Burner?” The Huffington Post. TheHuffingtonPost.com, 27 May 2015. Web. 13 Dec. 2016.

It’s Time for A Change!

change

Are you on the fence about joining my FASTer Way to Fat Loss Program? Maybe you aren’t sure if this is a lifestyle change you can commit to. Maybe you are afraid it will be too complicated, or that you’ll be starving throughout the day.

Here’s the thing, this program does take some commitment. It isn’t complicated, and you will be eating more than enough to fuel your body well for your day and for your workouts. But, if you want to find excuses to sit this one out, you will. Excuses are easily found, but never bring about change.

Action leads to change.

If you want to look and feel different at this time next year, then you’re going to have to do something differently.

  • If you are tired of feeling tired, and ready to live your life full of energy, then you need to do something differently.
  • If you are ready to shed fat and look lean, fit and strong, then you are going to need to do something differently.
  • If you are ready to improve your mood and stabilize your emotions, then you are going to have to do something differently.

If you want to look and feel the same way you do right now, at this time next year, then you should keep doing the same things.

Hundreds of women have gone through my program and have seen unbelievable results. These women are just like you. These women don’t have superhuman willpower, or some genetic gift that makes this program easier for them.

  • They were just ready for change.
  • They wanted to live their lives in a healthier, more energetic way.
  • They wanted to set a good example for their children.
  • They wanted to walk out into the world more confident than ever before.

These women are just like you, but, they decided to do something differently.

Here is just a small sampling of testimonials these women have shared with me after just a few weeks in my program. Check out what these women have to say about the changes they are seeing in their bodies, in their energy levels and in their moods.

“I was hesitant to believe that this program would warrant results quickly, even after the first week; however, after week 1 I have noticed a few non-scale victories! My pants feel a little more loose, I’ve noticed it’s easier for me to wake up and get moving in the mornings, and I’m making better choices about which foods I should be consuming.” -Carrie Scheetz

“After one week I feel more energized, lighter and somehow happier! I’m so excited for week 2. I haven’t done any weighing or measuring but my clothes fit better and I see a difference. The group support has been immensely helpful and I am so happy to be a part of this life changing program!!” -Amy Jacobson

“I’m not sure how I first found Amanda’s account on Instagram, but I’ve been following her for two years.With so many personal trainers and “coaches” out there, I first thought this might be the same thing, so I just observed for a long time. I grew to love her fresh approach to fitness and her personality. I also developed a high level of respect for her program. This month I decided to pull the trigger and join her group. I’ve only done it a week, but I love it. I love how everything is broken down day by day…workouts and food. It makes me feel like I can take it one day at a time, which is proving to be very effective for me! I can’t wait to continue this new lifestyle for the rest of the program and beyond!”-Jade Steckly

“I’ve always been one that strives toward being as healthy as possible and though I felt like I had a good handle on this 18 months postpartum from my third baby, I was feeling less than in control consistently over my nutrition and choices.  After three C-Sections and a touch of Diastasis Recti, I was feeling frustrated that I was still bloated and feeling like I was succumbing to my emotions when it came to food choices.  I had been following Amanda and her clients’ progress from her Carb Cycling program and one day, after reading a client testimonial, I stopped what I was doing right then and joined her next round.  After only one week, I TRULY feel in control of my nutrition again but in a new way– I feel empowered over my choices and know I am fueling my body right.  I am excited about treating my body the way I know I need to be, integrating the right kinds of exercises with a detailed nutrition system that is leaving me feeling satisfied and lean!  I can’t wait to see what the next 5 weeks hold!” -Kristine Oliver

“I have completed one week of this program.  I notice that I am sleeping better,  I have more energy and I am not hungry throughout the day. I really appreciate the accountability and community that this group provides.” -Donna“I am on day 8 and have noticed a huge decrease in bloating. Yay for a shrinking stomach!” -Kristen

“I’m only a week in, and I’m already noticing a difference in my habits and how I feel. I am eating healthier than I have ever before and because of it, my energy levels have increased and I feel great. Bloating has also immensely decreased! I cannot wait to see my physical results at the end of the program!”-Ashley Wisemen

I am starting another round on January 9th. It’s time to do something differently. I want you to have the same story these women have. Spots are already filling up quickly, so don’t miss out on this incredible program!

Join Me by signing up here!

Too Much Exercise, Too Little Food and Hypothyroidism

hypothyroidism

Through my FASTer Way to Fat Loss Program, I meet countless women who are experiencing the symptoms of hypothyroidism. This is mainly due to the fact that they have spent several months undereating and overexercising. When I see these symptoms, I recommend my clients get themselves tested and seek medical advice. In addition, we work on changing their nutrition and exercise patterns so that they are fueling their bodies well, and strengthening their bodies effectively.

While there are many reasons one might be experiencing hypothyroid symptoms, the stats are absolutely unbelievable.

  • 200 million people worldwide suffer from hypothyroidism
  • 25 million Americans suffer from hypothyroidism
  • 60% of people go through life with this issue undiagnosed

Here’s what this looks like for so many women I meet.

A woman who has spent months doing “Insane” types of workouts, shoving her food into tiny little containers is completely fed up. This woman has seen tremendous weight loss, but has hit a plateau. She is low on energy, a little depressed and can’t get rid of the fat around her mid-section. She has been eating clean and exercising 6-7 times week, to no avail. This woman is not only frustrated, but she has no idea about the damage she is doing to her body!

As a trainer, my goal is to educate clients on the dangers of this type of lifestyle and help them put systems in place that put an end to this dangerous cycle.

When you don’t eat enough to fuel your workouts, and don’t give your body time to recover between workouts, you cause your body to go into starvation mode. When in starvation mode, your hormone levels get all out of whack. You start storing fat, feeling tired and see a change in your moods. This happens because your body is working hard to hold onto every ounce of energy it can.  

What I want you to know is that if you’ve been living this way, it isn’t your fault.

For years, many in the fitness industry have preached this type of lifestyle. The problem is that it ultimately leads to some serious health issues. In addition, it teaches your body to burn sugar instead of fat.

This type of program does initially bring you weight loss results, but those results over time will become increasingly more difficult to maintain. As your body enters into starvation mode, its goal is to conserve energy. That means in order for you to continue to see results, you will need to eat less and less to remain in an energy deficit. I have had women come into my program eating less than 1000 calories per day. Not only is this so dangerous in terms of your thyroid health, it’s a miserable way to live!

Insane workouts and undereating put your body under constant stress, causing it to release more cortisol, your body’s stress hormone. Too much cortisol makes it hard for you to sleep and zaps your energy levels. This type of lifestyle will also decrease your T3 (thyroid hormone) levels. T3 levels are extremely important in regulating your metabolism and weight loss. When these levels are low, and your cortisol levels are high, your body stores fat in order to preserve itself.

Ladies, I cannot stress this enough: your body needs the right food at the right time to fuel your workouts. This is so incredibly important for long term health, not just short term weight loss. Living in a constant energy deficit will undoubtedly cause you to lose weight, but you will also be losing fat burning muscle. In addition, you are really affecting your hormonal balance, and can be causing long term damage to your thyroid.  

This is why I am so committed to my FASTer Way to Fat Loss Program reaching as many women as possible. You can workout smarter. You can eat to fuel your body well. You can see results that go far beyond the aesthetics of a six pack. It is time we start thinking long term ladies. It is time we start focusing on giving our bodies what they need, and training in a way that strengthens, not tears down. If you have been spinning your wheels, working out intensely for several hours per week, eating tiny amounts of food several times a day: it’s time to hop off that hamster wheel. Doing so will help you finally lose that weight around your midsection, increase your energy levels and stabilize your moods. Not to mention, your hormone levels and thyroid will thank you.

Hear What My Clients Are Saying About the FASTer Way to Fat Loss

dsc_7841_1-1Today, I posted a feedback form in my FASTer Way to Fat Loss program group pages. My goal is to learn how to improve the program moving forward. I pulled up the responses to read through the suggestions, and I was literally in tears reading the positive feedback and SUCCESSES my clients have already experienced through my program. Here are a handful of testimonials below. (I received 275 responses total!!!)

If you are interested in transforming your life and joining my FASTer Way to Fat Loss program in the new year, be sure to visit my info page and lock-in before spots fill up.

“This program has been single handily the best thing I’ve ever done for my health and fitness. The support and encouragement from the group is amazing and really keeps you engaged! In just seven days I can wear what I call my skinny girl pants and I can’t wait to see what 6 weeks will do! I highly recommend this program to anyone no matter what your goal is you will achieve it with Amanda!” – Lauren Bell

“When I first signed up for this bootcamp my main goal was to be able to see my ab muscles by the end of the bootcamp. Little did I know that I would get SO much more out of it! I now have the knowledge on how to fuel my body on a daily basis. This is knowledge that I will be able to use long-term. No crash diet or 21 day fixes here! My skin has completely cleared up. Like completely. I have spent A LOT of money on facial cleaners and moisturizers over the past year so I never expected my skin to clear up the way it has…especially since it has only been a week and a half!
And ya know all those clothes that you squeeze into because you refuse to go up a size? Yeah, those fit me now! So thankful I refused to go up a size 😉
My waist is significantly smaller and I can tell by the way my clothes fit and by the way I look. I love that I’m only a week and a half into this and already having such fantastic results!” – Hannah Simpkins

“I came to Amanda after a year of training for my first bikini show because I was completely burned out on the gym. I needed something different. Her program has met my expectations beautifully! The flexibility of the workouts (you can do them at home or in a gym) allows me to fit them in with no excuses. And I LOVE being able to be in control of what I eat, as opposed to following a meal plan for a change. Amanda provides a lot of guidance, but allows each person to be flexible according to their own needs. I’ve only been in the program for a week now, but I am tighter and less bloated – and my energy is fantastic! I am excited to see the results at the end of the 6 weeks.” – Ginna Larson

“Just 10 days into this program, I already feel confident of a good outcome. My fiancé tells me I already look like I’ve lost weight. Being new at a structured exercise program, it has been good for me to learn how to obtain the confidence to do more strenuous exercises. Learning the macros has also been great! One thing that was told to me this morning when I awoke was that I am no longer snoring. Don’t know if that’s from sleeping so sound or from the weight that has been lost so far. The support from Amanda and the others in the program great! I would highly recommend this to someone of any age who wants to improve their health and fitness.” – Linda Tingle

“It has only been a week and I can already tell a difference in my energy level, my attitude and last but certainly not least, I’ve already lost fat around my waist and butt. I look forward to the start of each new day knowing I have a goal to meet.” – Melissa Vollmer

“I am about 10 days into the program and already I feel stronger, lighter, and more in control of my eating. I can visibly see results in my body and my energy level has completely changed. I am truly AMAZED and encouraged by this program! Being able to see results so early on has helped keep me motivated and excited to stay strong! I have been struggling over the past couple of years to get control of my eating and find something that I can maintain as a lifestyle. I really feel like this is something that I can do long term. I feel like I am finally eating for energy and nutrition rather than the “stress eating” that I have been doing, and it feels wonderful!” – Jennifer Beckstead

“I have loved this program so far, I feel like it hits everything you need to get fast results, so you stay very motivated. If you put the work in, plan well then you will succeed. Thanks Amanda!” – Kelly Lackey

“Just after one week of Amanda’s program I noticed significant improvement in my energy levels and I felt great from the inside because I no longer felt bloated, fatigued, or “hangry”. By week two I noticed my clothes were looser and I could see noticeable differences on the outside! It really works!” – Allison Davis

“One week into Amanda’s program and I feel leaner and lighter. I love that we are not told exactly what to eat, but still have the structure with the intermittent fasting and macros. It’s the perfect combination to keep me on track, and not a cause a binge. The workouts are amazing. Definitely challenging, but just what I needed to kick things up a notch! I highly recommend working with Amanda (and she’s very encouraging and positive)!” – Denise Levy

“I lost all 60 pounds of my “baby weight” after 6 months, but everything was in a different place. Meaning, there’s drooping and soft spots where they never were before! I don’t have childcare to allow me to go to the gym to lift heavy, so I had settled for cardio. By following the Faster Way to Fatloss program, I’ve already toned up in just one week and have definition in my “mom abs” that I never thought would happen, ever! Thank you, Amanda, for teaching me how to eat the right macro’s!”

“Amanda is so knowledgeable about fitness and nutrition, and her positive energy and how fit she is are incredibly inspiring. She’s there with us every step of the way, and is always encouraging! It’s only been 9 days and I’m already seeing results. I’ve toned up, and my energy levels are higher than they’ve been in years. Anyone looking to overhaul or even just tweak their nutrition/fitness routine should take this class. It is well worth the financial investment! You’re worth it!” – Lindsay

“This program/boot camp is amazing. It’s easy to follow and easy to transition. I actually like the fasting, I feel great and have actually noticed that there are days when I’m not very hungry and take in less calories than my macros require. Seeing great results – Love it!” – Anissa

“I can’t say enough about this program! 10 days in and I’m already seeing great results inside and out. I am fairly active (cross-fit) and eat well (Paleo and Whole30) but I just wasn’t seeing results. I have learned so much and now have a better understanding of why things weren’t working. I’m a full-time working mom of three and I have still managed to find time to fit in all of the workouts, plus my regular cross-fit sessions. I underestimated the value of daily check-ins and the group support but it has made all the difference and I’ve really enjoyed my virtual cheerleading group! I highly recommend the program!” – Claire

“I have been participating in the FASTer Way to Fat Loss program for the last 10 days. During this time, I have cleaned up my diet, gone dairy free and gluten-free and workout harder that I ever thought I could. I had just about given up on my body, when I stumble upon a before and after picture from Beth Chappo. I follow her on Instagram and her results were just too good to ignore. Amanda is so passionate about her program and a wonderful teacher. I have learned so much about nutrition and building a stronger body with this program and I can honestly say that I am THRILLED! I don’t need a scale to show me that I have lost weight, I can tell from my baggy jeans! Thank you Amanda for this program.” – Heather Medd

“Only on the middle of my second week. I am have more energy and feel healthier thank I have in a long time. This program is the trifecta in total body health. Education, proper nutrition and great workouts. Put that with the amazing support system of fellow boot campers and it’s a win win win win!!!!!” – Jennifer Maggard

“I am a 37-year-old mom of 3 who works full-time. While I worked hard and took off all my baby weight and then some after each of my pregnancies, over the last two years, I found the weight slowly creeping back on. I managed to put on 20 pounds in that time. I was also bloated and could not get rid of my “baby belly” despite being more than 3 years postpartum after my last baby. I read a testimonial about Amanda’s program and was immediately intrigued. I had tried intermittent fasting previously and felt really good while doing it, though I had a hard time keeping the focus to stick with it. But I was tired of eating unhealthy food and not being able to fit into my clothes comfortably. I decided to take the plunge!

Within about 4 days after starting Amanda’s program, I started noticing changes in my body. My belly was flat for the first time in more than a year and I felt energized. Within a week my jeans fit better, and my husband was remarking at how quickly my body was changing. I still have several weeks left of the program and a lot of work still to do, but I am loving my results so far!” – Katie

“After one week I am already feeling leaner and have more energy. This program is challenging but worth every penny. It teaches you the ins and outs of nutrition with effective workouts and the overall effects it can have on your body. The greatest part for me was finding a group of positive women who hold me accountable!” – Jessica

“I have literally tried all workout plans that are out there and this one has been one of the best. Although it’s not easy the support is the best. I am already feeling leaner and less bloated and can’t wait to see final results at the end. Amanda is great.” – Meredith

“My overall results really have to do with learning a way to feed my body in a way that is healthy, fulfilling and maximizing its potential to burn fat without starving. The accountability has been huge for me, and I have enjoyed the workouts which are all balanced. Before I was over exercising and failing to feed myself properly. So far, I have lost ten pounds.” -Carly

“Before starting Amanda’s program, I was running 3-4 days per week with a long run on the weekends and seeing no results. I knew nothing about weight training and was eating terrible. I felt bad, had no energy in the evening and was quite frustrated with myself. Since being a part of her program, I feel like a different person! This is something that I want to continue for not only my physical, but also mental health. I would definitely recommend this program to any and everyone!” – Melissa McIntyre

It is truly my honor to work with the most amazing clients a trainer could ever ask for. It would be my privilege to work with YOU too! If you are interested in transforming your life and joining my FASTer Way to Fat Loss program in the new year, be sure to visit my info page and lock-in before spots fill up.

Setting Your Kids Up for a Healthy Lifestyle

healthy-lifestyle

Every mom wants the same thing for their children: the best. Often, this can be a challenge when it comes to feeding our kiddos healthy foods. It is much easier to buy processed, prepackaged foods, or to send a few bucks to school so they can buy pizza and french fries. However, as moms, we are truly the catalysts in our families to living a healthy lifestyle. Being that catalyst takes a bit more time and intentionality. However, once your kids begin to acquire a taste for healthy foods, and learn what makes them feel good, this will become a far easier task.

As a mother and fitness professional, it is alarming to read statistics like ⅔ of the U.S. population is overweight and 50% of people are on prescription medications. That is not something I want for my children which is why it is so important I begin to teach them about healthy living while they are young. Change is absolutely possible when they are older, but it is so much easier to maintain a healthy lifestyle than it is to have to create one in your 30’s!

It is important that, as moms, we not only set an example for our children, but that we talk to them about food in a positive way. Here are some tips we’ve found helpful in teaching our kiddos about a healthy lifestyle.

Talk about food as fuel.

It is so important not to demonize. When I talk to Emma and Cole about what we are eating, I am careful to connect that to the fuel our bodies need. Giving your kids this perspective will help them choose foods that give their bodies nutrient dense foods that truly provide fuel for their bodies.

Focus on strong, not skinny.

This is particularly important when talking to your girls. Young girls today are regularly bombarded with messages about the type of body they should have: most of which are unhealthy or unnatural. Instead of focusing on what the body looks like, focus on what the body can do. Praise your kiddos for being able to run fast, lift something heavy, or meet a physical goal they have (jumping farther, higher, longer etc.), instead of praising them for what they look like.

Teach them to eat foods that make them feel good.

This is truly an important thing to begin talking about with your children when they are young. Because Emma has some food sensitivities, we have had to really focus on teaching her to pay attention to how she feels after she eats.  While necessary for Emma, this is a valuable skill for all children to learn. If they are able to decide what foods make their bodies feel good, and which foods make them feel bloated, tired, or irritable, it will be a lot easier for them to fuel their bodies well later on in life.

Ditch the scale.

I’ve already written a lengthy post about getting rid of your scale, so I won’t belabor this point. But, I don’t own a scale, I don’t talk about weight with my kids and I never will. I highly recommend you take your focus off the scale so that your kids can do the same!

Make some healthy swaps for snacks.

While it’s easy to buy prepackaged processed foods for snacks, making some simple swaps will go a long way to helping teach your kids about healthy eating. Some of my kids favorite healthy snacks are:

  • All kinds of fruits and veggies
  • Nuts (mine love pistachios and almonds)
  • Protein Balls (peanut butter and honey)
  • Protein Shakes (MVP Kids)
  • Hard Boiled Eggs

It is so important that we are intentional as moms about the way we talk to our children about food and exercise. In addition, it is important that we set an example for them as they observe and take cues from our own relationship with food and exercise. Brandon and I strive to ensure our kids are eating to fuel their bodies and that they view exercise as a gift, not a punishment. While this is not always the easiest route for us, it is one we are committed to walking for the good of our children’s long-term health. Hopefully, these things will truly set them up for success as teens and adults when they will have to begin making their own choices about food and exercise.