Burst Training for Fat Loss

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You may have seen me sprinting a time or two on Instagram and Facebook and thought, “why in the world is she always sprinting?” Sprints are a regular part of my online bootcamps because they are an effective way to burn fat. I write sprints,l and other types of burst training into my programs because when they’re paired with strength training workouts and a dialed in nutrition plan, burst training is like icing on a fat burning donut.

Now, wouldn’t a fat burning donut be amazing…A girl can dream right?

What is Burst Training?

Burst training is a form of interval training, which simply put is short periods of intense work followed by short periods of intentional rest. Burst training is similar to Tabata training and High Intensity Interval Training. I love burst training because it can be done with no equipment. You can use bodyweight exercises, a treadmill, stationary bike, jump rope or elliptical machine. It really is something you can do anywhere! Additionally, if you are working at an all-out intensity level, you are not going to be working for very long; which makes burst training highly time-efficient as well.  

Why Is Burst Training Effective?

Burst training requires your body to go into oxygen debt during your intense work periods. Once you are done “bursting,” your body has to then repay that oxygen debt. This means, in order to recover, your body will need to use more energy. Where will your body go for that energy? Your fat stores. Burst training will have your body burning fat way past the end of your workout! Research has shown that those who participate in interval training burn fat up to 48 hours after a workout. In addition, burst training raises your human growth hormone (HGH) levels. HGH is critical to burning fat and can also boost your immunity and reduce inflammation.

Is Burst Training Better than Regular Cardio?

Your body is always working towards efficiency. When you do long form cardio, like running steady state on a treadmill for 45 minutes, your body gets better at utilizing oxygen; it becomes more efficient. The more efficient your body is, the less you’ll burn during your workouts. Steady-state cardio doesn’t require your body to go into any type of oxygen debt, which means you won’t be reaching into those energy stores after your workout, either. So, regular cardio burns calories for a while. As your body becomes more efficient, it burns fewer calories, with no after burn. Additionally, studies have shown that burst training burns 3 times more fat than steady-state cardio and that after two weeks of interval training people saw a 36% increase in fat burning.

Don’t believe me? Look at a marathon runner’s body as compared to a sprinter’s body. Which one has more lean muscle? Who looks stronger and more toned? Hmmm….that’s what I thought.

How Can I Incorporate Burst Training into My Workouts?

A typical burst training workout can be nothing more than a 20 second sprint followed by a 40 second rest period, repeated 8 times. There are several different ways to time your intervals depending on your ability level and the type of exercise you are doing.The important thing to remember with burst training is that you really need to work at your highest intensity level during work periods. Because you aren’t working for very long, you have to go all out in order to get your body into that oxygen deficit zone!

It is entirely possible to turn your body into a real fat burning machine. Adding burst training into your workouts will truly take your strength training, intermittent fasting and carb cycling to the next level.

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How to Stay Stress Free and In Control During the Holidays

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While December should be a phenomenal time we enjoy with our family and friends, often it can be a highly stressful time for many of us. December is typically full of parties and food and tons of things to get done, but that doesn’t mean we have to go through the month feeling overwhelmed. Ultimately, that overwhelm leads to stress, stress eating, and out-of-whack emotions. Ladies, it truly does not need to be this way. Here are a few tips to help you stay stress free and in control over the next 4 weeks.

While most of my tips have to do with health and nutrition, my first tip doesn’t, so bear with me.

Tip #1: Limit your time with toxic family members.

I know this might feel impossible to do; you likely feel obligated to spend time with family members, even though you know they are not good for you or your family but here’s the thing, you are a big girl. You get to decide who you spend time with. Over the last year, Brandon and I have decided to be extremely intentional about the the people we allow into our lives and into our holidays. This decision has led to some of the best holidays we’ve ever had. Toxic people are like crabs. When a cage with some food is thrown into the water, one crab will usually go to the cage to get the food. Soon, the rest of the crabs follow the first one into the cage, even though the food is already gone. Some of the crabs will try their best to get out of the cage, through the open top, but the crabs on the bottom of the cage will actually pull them down, often killing them in the process. Sounds pretty grim, huh? Well, this is often the effect toxic people have on those around them. They seek to bring everyone down with them. My first tip for remaining stress free is to choose who you invest your time with; time is your most valuable commodity.

Alright, let’s get into the health and nutrition stuff.

Tip #2: Enjoy treats on the holidays.

Notice I didn’t say to enjoy treats every day between Thanksgiving and New Year’s Day. However, that is when most of my clients gain weight. Because of all the parties and treats that are available during the month of December, we often end up eating more than we need to fuel our workouts. While I wholeheartedly believe you should not deprive yourself of things you love during the holidays, it is important that you are extremely intentional about when and why you enjoy those treats. Choose the ones you love the most, and have at ‘em on the actual holidays! Make sure that you are mindful of your eating during the rest of the month. Also note that having processed foods around during this season can really affect your emotional state of being. Eating clean will help you feel emotionally stable, happier and more level headed, which will be key to keep stress at bay during the holiday season.

Tip #3: Be sure you are getting enough sleep.

I know firsthand how hard this can be. However, it is so important for maintaining low stress levels. Some things that have helped me find a good sleep pattern are: going to bed at the same time each night, keeping my room cool and dark, and limiting screen time prior to bed. Another thing that has helped me dial in a healthy sleep cycle is waking up at the same time every morning. I know that these things are not always possible, but sleep cycles are extremely important in regulating hormone levels. Those hormone levels are directly related to your stress levels and whether or not your body is storing fat or burning fat. So do your best to get into a good sleep habit. It will go a long way in helping you feel in control through the month of December.

Tip #4: Continue workouts, but slow down if you need to.

Do your best to workout consistently through the month of December, but  do not be afraid to scale back a workout if you’re having a particularly stressful day. Undoubtedly, there will be a few bumps in the road where you come up against  stressors. When that happens, it’s really important you listen to your body and ease up on your workout. If you are feeling incredibly stressed, and go all-out for an intense workout, you are going to increase your cortisol levels when they are already elevated. That will make losing belly fat all the more difficult. Plus, there are times when your body just needs a break. Be sure that you are listening well to what your body is telling you, and then give it what it needs.

The month of December can be overwhelming, but it doesn’t need to derail you from pursuing your health and fitness goals. While you may need to do some things a little differently to keep your stress levels low, it is entirely possible to feel in control and truly thrive during the holiday season.

 

Is Your Gut Keeping You From Burning Fat?

Have you been eating clean and killing it at the gym but feel like you’ve hit some kind of fat loss plateau? If so, your gut health might be out of whack!

While a clean diet and intentional workout plan are critical for fat loss and better body composition, there is one factor related to burning fat that is often overlooked and that’s gut health.

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What exactly is gut health?

I’m glad you asked!

Gut health is basically the ecology and structure of your gut and how it functions within your environment.

Our body is one big microbiome!

All of our genetic elements and all of the organisms living in and on our bodies make up that microbiome and while most of us believe that we are no more than our genetic makeup, that is simply not the case. We only have about 22,000 genes in our chromosomes but we have 3.3 million microbial genes which means we have considerably more bacterial DNA in our bodies than we do genetic DNA.

Why is gut health important for weight loss and burning fat?

Our guts are full of two types of bacteria. When you have higher levels of one type of bacteria, you become a lean, fat burning machine with improved insulin sensitivity. When the other bacterial level is higher, you tend to put on weight faster, have more cravings, and it becomes difficult to build lean muscle. Not having enough of the right bacteria in your gut can really affect your results over time.

How do I improve my gut health?

The most effective way to improve the ecology of your gut is to take probiotics. While you can get probiotics from foods like yogurt, kimchi and sauerkraut, there are also several supplements available that can help you improve overall gut health; however, not all probiotics are created equal. The strain of bacteria is what is most important in choosing a good probiotic. If something needs to be refrigerated, then it is likely the strain in that probiotic is not strong enough to withstand your digestive process.

How does getting our gut healthy help us burn fat over time?

When you are taking probiotics, the good bacteria start competing with the bad bacteria for food and space within your gut. This inevitably decreases the levels of bad bacteria while increasing the levels of good bacteria in your gut. The good bacteria found in probiotics break down carbohydrates and fiber and convert them to Short Chain Fatty Acids (SCFA’s). SCFA’s also turn on the genes in your body that cause you to burn fat and tell your body to store less of it. Ultimately, you will feel fuller for a longer period of time and decrease your ghrelin levels which will help control your hunger. Basically, probiotics give your gut the good bacteria it needs to start resetting the ecology of your body. You can diet and do all the right things, and still not see results if your gut health isn’t where it needs to be.

Aren’t genetics responsible for metabolism?

You are genetically predispositioned to a certain type of body type but your behavior determines whether you are going to remain lean or gain weight.

The idea of a fast metabolism is a bit of a misconception. While you can increase your metabolism, your body’s rate at which it burns calories, there’s much more to a ”fast metabolism” than you might realize. When you have more of the good bacteria in your gut, your gut is actually harvesting less calories from the food you eat than someone who has more bad bacteria in their gut. A meal with 2000 calories can be absorbed differently in one person than in  another: with one person absorbing only 1200 calories and the latter absorbing all 2000 calories. Clearly, you see how this could play a role in weight gain and weight loss.

How long before I see some results once I’ve started using a probiotic?

On average it takes about 2 weeks to begin seeing some change when using a probiotic. In addition to seeing your body become more efficient at fat burning, you will likely also see an improvement in bloating, pressure and your overall immunity. Those changes will likely be visible sooner. Until you reach your goal weight, you will want to use your probiotic daily. Once you’ve reached your goal weight, you can begin to ease off your probiotics one day at a time until you are taking the probiotic about three times a week. Over time, the good bacteria will be more prevalent in your gut than the bad, and your gut ecology will change, which means your body will become more efficient at burning fat.

It is important to note that a probiotic is only effective at helping you burn fat when combined with a clean diet and a rigorous exercise plan. You can’t sit on the couch eating Cheetos, taking a probiotic every day and expect to drop 20 lbs. However, if you have been eating clean and exercising, but seem to have hit a plateau, you might want to look at investing in a good probiotic! It could be what you need to get your body back on track.  

Lifting Heavy to Burn Fat

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It is a common misconception that lifting heavy weights will make you bulky. However, it is a common concern among women and often keeps them from investing in a program that will get them real results.

The truth is, lifting heavy weights, in an intentional way, will help your body burn fat more efficiently. In fact, strength training is a core component of my most effective program to date: FASTer Way to Fat Loss. In this program, I am very intentional about pairing heavy weight training workouts with carb cycling and intermittent fasting. But because I often am met with hesitancy about incorporating strength training into a fat loss plan, I wanted to share with you some of the reasons why this type of training is the most effective way to burn fat, and look lean, toned and fit.

While the benefits of weight training are expansive, here are just a few compelling reasons to give it a try!

Heavy Lifting Increases Your Metabolism

Lifting heavy is the only way to build lean, fat burning muscle. The more muscle you have, the faster your metabolism will be. In a recent study it was found that for every pound of muscle you add, your resting metabolic rate will increase, burning between 35-50 more calories daily. This means that gaining 4 pounds of muscle your body will burn up to 120 more calories per day, which adds up to about 10 pounds per year!

Heavy Lifting Increases Your Body’s Ability to Burn Fat

Because women don’t have the testosterone levels men do, they aren’t able to build muscle in the same way men are. So, bulking up is truly difficult for women. However, the extra calories that are burned due to lean muscle gains, come from your fat stores. Studies have shown that for every pound of muscle built, women lose approximately 3 lbs of fat. This means that not only will you see a decrease in your overall weight, but you’re going to see a significant improvement in your overall body composition.

Heavy Lifting Improves Bone Density and Mental Health

In addition to being a fantastic way to burn fat and the only way to build lean muscle, strength training has been shown to increase your bone density overtime and decrease the symptoms of depression. So, lifting heavy isn’t just good for your muscles and body composition, it’s also good for your bones, your mind, and your general disposition!

In order to see a lasting change to your body composition and experience long-term fat loss, you have to begin lifting heavy weights in an intentional way. As you progressively overload your body with more weight, you are requiring your muscles to work harder to lift that weight. This results in tiny little muscle tears that take hours for your body to repair. That repair process means you will be burning calories long after your workout is complete.

And, while it may not feel that a heavy weight lifting program is burning many calories during your workout, you will undoubtedly find yourself breathing heavy after a well planned strength training program, I promise!

Ladies, we have to move past our fear of the weight room. It’s time to get in there and learn how to use those dumbbells and barbells effectively. Doing so is critical to teaching our bodies to burn fat, and see lasting improvements to our overall body composition!

Intermittent Fasting and Carb Cycling 101

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For years I lived by the diet and exercise advice the fitness gurus swore by: several mini-meals throughout the day, a regular low caloric intake, and long form cardio. While I found myself in decent shape, there came a time when I hit a plateau. I couldn’t quite find my six pack, I didn’t have a ton of energy and I found myself getting sick a little too often for my liking. So, I did a little research and began experimenting with intermittent fasting and carb cycling. In addition, I changed up my workout and added in some serious strength training and HIIT.

I can honestly say that I have never looked or felt better. Because of the amazing results I saw with this combination of nutrition and workouts, I created what has now become my FASTer Way to Fat Loss for women who have reached a similar type of plateau. Today, countless women have seen significant results in terms of fat loss, energy levels, overall health and confidence.

A few things to keep in mind for those considering trying either my programs or a carb cycling, intermittent fasting lifestyle:

  • This is an upper level strategy. If you are someone who needs to lose 100lbs, or who has not been physically active for years, then this is not the place to start.
  • This type of program does require a good bit of intentionality and commitment. However, I promise it isn’t as scary as it may sound.
  • If you have reached a weight loss or body composition plateau and are truly committed to doing some work to see a change, this is likely a fantastic option for you.

What is carb cycling?

A carb cycling program is an intentional variation of carbohydrate intake each week. Most carb cycling plans consist of high carb days and low carb days. In all of my programs, I base our cycle on the workouts we will be doing to maximize fat burn and energy levels.

Why carb cycle?

Long term restriction of carbohydrates and calories can lower your metabolic rate and negatively affect your hormone levels. This is a big reason women find themselves at one of those weight loss plateaus. For a short period of time a significantly restrictive diet will bring you results. However, over time it will cause your metabolic rate to decrease. Once that happens you will see your weight loss stop and will need to restrict even further to lose more, thus lowering your metabolic rate once again. Not only is this a terribly unhealthy way to live, it is also incredibly frustrating.

What does carb cycling do?

Carb cycling allows for planned high carb days that increase your thyroid output and help you control hunger. Because you are cycling your carbs, you will also have low carb days that offset your high carb days. With this type of cycle you will continue to see fat loss, increased energy levels, and improvements to your overall body composition.

Carb cycling improves insulin levels, helping your body to store less fat. When paired with intermittent fasting and effective workouts, carb cycling can help you break through those dreaded plateaus so you can truly look and feel your very best.

What is Intermittent Fasting?

Intermittent fasting is not a type of diet, but an eating schedule. Your body is always in one of two states: fed or fasted. In the fed state (anytime your body is digesting food), your body’s insulin levels make burning fat a challenge. However, in the fasted state (8-12 hours after your body finishes digesting), your insulin levels are lower and better able to reach into your fat stores. People rarely go into a fasted state throughout the day. In fact, the traditional theory of several small meals per day keeps us from ever reaching the fasted state. In addition, that type of eating schedule regularly spikes our insulin levels which also hinders fat loss. So, while eating several small meals per day can lead to weight loss (calorie deficits always do), you will likely be losing both muscle and fat. When you lose calorie burning muscle, you lower your metabolic rate and make it harder for your body to burn fat. You also might become frustrated because you never feel toned and fit, even though you are working out and eating clean.

So, you don’t eat?

Not exactly. In my programs we have eating windows, combined with our high and low carb days. We eat all of the time! We simply confine our eating to a shorter window throughout the day, allowing our bodies to enter into the fasted state.

Does your brain hurt yet?

There’s actually a lot more but I realize that this might seem like a lot to think about. However, once you really understand this cycle and process, it is a truly simple lifestyle to live. My clients have seen amazing results from an intentional combination of carb cycling, intermittent fasting and effective strength training workouts. You don’t need to figure this out yourself, I’ve already done it for you in my FASTer Way to Fat Loss program. This program is truly the best program out there. I have literally helped hundreds of women find their six packs, increase their energy levels, feel in control of their food choices, and find more confidence than they’ve ever had before.  If you are interested in joining my FASTer Way to Fat Loss program, it would truly be my pleasure to work with you. Visit the FASTer Way to Fat Loss information page to sign up today. We will begin prep week on January 2. 

Amanda, How Do You Really Eat?

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I’m often asked questions like, “You’re already thin and fit, why do you bother eating clean?” or,  “Do you really eat the way you have your clients eat during your online bootcamps?” Before I can answer those questions I want to lay a good foundation and explain why I eat the way I do.

Growing up, I ate a ton of crap! I had high blood pressure and dangerous blood sugar levels, all throughout high school. I ended up on blood pressure meds and didn’t realize that wasn’t a normal thing until college where I looked around to find that I was the only college student I knew taking those kinds of meds.  So I began doing research and making changes to my diet. I soon felt happier, less anxious, and more emotionally stable. In addition, I had lowered my blood pressure significantly and was able to wean myself off the blood pressure meds.

But, I was still really confused. There was a lot of information floating around regarding diet. Much of that information conflicted with my experience, or with other nutritional information I had read.

Things really shifted for me after I had Emma. I developed some significant food sensitivities to eggs, gluten and milk. I hadn’t really had issues prior to pregnancy, but was often doubled over in pain after consuming those foods post-pregnancy. So I did some more research and transitioned over to a Paleo lifestyle. As I cut out certain foods, I found myself feeling considerably better.  I began to see a change in my energy levels, stomach discomfort and overall mood. The change was so significant that I truly believe it would have been negligent of me not to share the information I had learned with my clients.

Here’s the bottom line regarding why I bother eating clean: I owe it to my family, my business and my clients to be my best, most energized self. This body of mine is not a rental. I only get one body.  So I feel it’s my responsibility to take care of it to the best of my ability. I wouldn’t put mud in a Rolls Royce, so I am not going to fuel my body with anything less than what is truly best for it.

Want to Clean up Your Diet?

If you want to clean up your diet, I recommend you start logging your food for a few days. As you are logging your food, go ahead and log your feelings as well. Mark down how your body is feeling (headache, bloating, stomach pain) and your emotional state (happy, peaceful, stressed, overwhelmed). Seeing the connection between your food and your feelings is a powerful tool that can lead you towards a cleaner, healthier diet.

So, Amanda, How Do You Actually Eat?

  • First, you should know that I eat the exact same way my FASTer Way To Fat Loss clients eat.
  • Second, I always eat gluten free and dairy free. I do eat gluten occasionally, but I am very intentional about when and what I eat when I do.
  • Third, I practice intermittent fasting. I usually don’t “break my fast” until around noon. Throughout the morning, I stay hydrated with lots of water, BCAA’s and some herbal teas.

Here’s what a typical day looks like for me:

Wake up-noon: Teas, Water, BCAA’s

Lunch Time: Almonds, Chicken Lettuce Wrap

Dinner 1: Cobb Salad with homemade dressing (lime, honey and oil), Meatballs (homemade)

Dinner 2: Fish Tacos (tilapia) with Guacamole and veggies

While this is a low-carb day sample, whole, gluten free foods are the foundation of my diet, every day.

I truly believe that women are the catalysts for healthy living in their families. It is so important to pair your research with what helps you feel your best. If what you are eating is getting in the way of work or family, then it’s time to start making some changes.

If you feel like you need more support with nutrition and how to effectively pair it with workouts, I’d love to have you join me for my upcoming FASTer Way to Fat Loss Bootcamp, beginning January 9th. Hundreds of women have gone through this program and have experienced greater control over their food choices, increased energy and significant fat loss. If you want to look and feel your best going into 2017, this program is truly a perfect fit for you. Sign up here.

3 Reasons to Ditch the Scale

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If you have ever been through one of my online bootcamps, then you know that I am a stickler for one particular rule: stay off the scale. While this may seem like a strange rule for a fitness program, my reasons behind it are important for clients to understand.

The scale shows weight loss, not fat loss.

Anytime you create a calorie deficit, you will see weight come off. However, it is possible to lose weight without seeing any real change in your body’s overall composition. When you are trying to look lean, toned and strong, what you really want is fat loss. The most effective way to burn fat is to build lean muscle; your metabolism is directly related to your muscle mass. At times, this means the scale may not move, or that it may move up a few pounds. However, your body will begin looking significantly different as you build muscle and burn fat. I weigh more now than I ever have, but I look leaner, stronger and more fit than when I weighed less.

The scale cannot measure health, energy or overall fitness level.

The point of dialing in an exercise and nutrition plan is to make you a more energetic, stronger, healthier version of you. The scale cannot tell you a single thing about how fast you run, how much you lift, or how full of energy you are.  Aesthetics are nice, but being able to play with your kids longer, being fully engaged in the world around you, and feeling healthy and strong are extremely important indicators of success. A scale won’t be able to tell you how strong your bones are, how you’ve boosted your immunity, or how exercise and nutrition has improved your blood pressure and cholesterol.

The number on a scale is not reflective of your gains in confidence.

When you look and feel your best you’ll be able to walk out into the world full of confidence. The number on a scale can’t measure the pride you feel for the work you’ve put in. There is no better feeling than meeting a goal; like finally getting that pull-up, or hitting your macros dead-on. Your scale won’t tell you a thing about being able to rock that swimsuit or fit into some skinny jeans like never before. Confidence is a huge factor that a scale can’t touch.

So what should you focus on, if not the scale?

Body composition

  • How has your overall body composition changed?
  • Are you beginning to see your abs? Is there more definition in your quads?
  • Do your arms look stronger and more toned?

These are the types of aesthetic wins you want to focus on. You can answer yes to all of the above without seeing the number on a scale go down.

Energy Levels

  • Has waking up each morning gotten easier?
  • Have you seen a decrease in mid-afternoon energy crashes?
  • Has your dependence on coffee waned?
  • Are you able to last longer in a game of tag with your kids than you could before?

Improvements in your energy are MAJOR non-scale victories. Being able to fully engage the world around you is a true gift; one that will never be reflected on a scale.

Athleticism

  • Do you run faster?
  • Can you lift heavier at the gym and at home?
  • Can you complete a challenging workout in less time?

Building strength and endurance will help you prevent injury, strengthen your bones, and help you move through life with ease. The scale will never be able to tell you how strong you are.

Being in control of your food choices

  • Do you indulge in the treats you want to, when you want to, knowing how that fits into your overall plan?
  • Do you understand how to fuel your body for your workouts?
  • Do you make decisions about your food based on your long-term goals?

If you are feeling more in control of your food choices, then you will experience far less anxiety when it comes to your nutrition. The scale can’t measure decreased anxiety and a greater feeling of control.

Confidence

  • Can you finally fit into that pair of jeans you’ve been trying to get into for years?
  • Do you love the lines in your toned legs?
  • Do you feel strong and confident because you know you are taking care of your body?
  • Can you hit the beach without fear?

Confidence comes when we look and feel our best. The number on a scale cannot accurately measure the confidence that comes with being truly fit and healthy.

Ladies, at the end of the day the scale gives you one tiny piece of information: your weight. That piece of information is so insignificant in the grand scheme of things. Do not waste your energy trying to reach some arbitrary number you have in your mind. Get rid of your scale friend. Focus on getting lean, strong and healthy. Focus on building confidence, increasing energy and living the life you want to live. No scale will ever play a role in getting you closer to that goal.

5 Tips to Get Lean and Build Muscle

Weight loss alone will not give you a fit, lean look. That requires losing fat while building lean muscle. However, the process of building muscle while burning fat is a tricky one. It truly is a balancing act that requires intentionality.

Here are 5 tips that will help you build muscle and burn fat, giving you a lean, toned, fit look.

1) Eat the right macros, at the right time, for the right reasons.

If you’ve never heard the term macros, it’s short for macronutrients: carbs, fat and protein. In order to build lean muscle while burning fat to get lean, you need to track your macros. This doesn’t need to be an overwhelming thing that causes you to obsess over everything you eat. Instead, tracking macros helps you focus on fueling your body for your workouts (the right reasons). In addition to that, implementing Intermittent Fasting (eating at the right time) will help your body burn fat more efficiently. This isn’t as scary as it sounds, but it is an important component to getting lean.

2) Lift heavy to develop lean, calorie burning muscle.

In order to build muscle you have to lift heavy weights. Muscle growth happens when you progressively overload your muscles, forcing them to adapt and grow. When the muscles are being overloaded they will burn significant calories during your workout. The work you are required to expend during your workout will require repair after your workout, which means you will burn calories for hours after your workout is over. This kind of muscle building will not make you look big and bulky. Instead, it will help you look lean and strong. To do this effectively you need an intentional workout plan. This will also require that your diet be dialed in: specifically your protein intake.

3) Engage in Fasted Cardio and HIIT Training

When combined with a strategic weight training program, cardio done in the fasted state will require your body to reach into its fat stores to start burning fat for energy. In addition, a well-planned HIIT workout will not only burn tons of calories during the workout, but will burn calories up to 48 hours after your workout has finished.

4) Build Healthy Gut Flora

Our gut health is directly related to our immune system and metabolism. Supplementing a well designed workout and nutrition plan with effective probiotics will help you shed more fat, while helping your build lean muscle. Probiotics aid your body in the production of Short Chain Fatty Acids or SCFA’s. SCFA’s aid your body in burning fat while telling your body to stop storing fat. The more efficiently your body produces them, the more you will see the lean muscle you are building, specifically around your midsection.

5) Maintain the Right Mindset

Building lean muscle while burning fat takes time. Staying off the scale and looking for non-scale victories will go a long way in relieving stress and getting results. People who stay positive throughout a fitness program have greater long-term success than those who don’t. In addition to staying positive, the simple act of thinking about what you are grateful for has been shown to decrease cortisol levels by 23%. Cortisol levels plays a significant role in the way your body stores and burns fat. An effective program will have a mindset component added to its nutrition and fitness plan.

If you want to get lean, you need to build lean muscle and burn fat. While doing both of those things at the same time can be a challenge, these 5 strategies will help you do that dance well.

For the past several months I have built the very best program out there to help you burn fat and get lean. I’ve incorporated all of these things into my FASTer Way To Fat Loss Program.  Hundreds of women have gone through the program and have seen truly amazing results. My FASTer Way to Fat Loss Program takes ALL of the guess work out of getting lean. It provides you with the support and programming you need to be successful. Registration is open for my last FASTer Way to Fat Loss Program of the year. The program begins November 28th, and slots are filling up fast. I am so confident in this program and its ability to help you get lean, that I offer a money back guarantee.

To join me, and the hundreds of other women who have seen success through this program, SIGN UP HERE.

 

 

Carb Cycling and Intermittent Fasting Program SALE for NEW Clients

13495279_10100286450000114_5806213617970800845_n (1)Thank you so much for your interest in my carb cycling and intermittent fasting online training program! This is hands down, the most effective program you will ever complete. The next round of this highly effective program starts on Monday, October 10.

Today only, I am extending a $50 discount to new clients. That’s only $149 when you join today!

Your satisfaction is my guarantee, or your money back.

I know how frustrating it can be to exercise consistently and “eat clean” without seeing any results or progress in your midsection. For years I was in a rut and struggling to see significant changes in my physique. I found the solution with the right formula of intermittent fasting, weight training, HIIT, carb cycling, and stress relief. Now I want to help YOU too. When I’m considering a new trainer or workout program I always check to see if there is a track record of success. I now have 475 clients who have gone through my intermittent fasting programs and seen incredible results. The best part? I have a money back guarantee. If you are not completely satisfied, I will refund your money. Prep week starts this coming week and I cannot wait to get rolling officially on Monday, October 10.

If you’ve been eating clean and exercising consistently without results, this program is your solution. We will be focused on fueling our bodies to crush workouts in addition to burning fat effectively. I will educate you regarding how to restructure your metabolic process so your body is a pro-fat burner. I will also teach you how to improve satiety and insulin sensitivity.

My mission is to help you lose weight, create a sustainable healthy lifestyle, and feel great about accomplishing your goals. My clients are experiencing incredible results with up to 6 lbs lost in one week! In addition to tremendous weight loss, my clients are reporting far more energy, less anxiety, more control over their food choices and mood, and much more! Read the testimonials on my site to hear what my clients are saying about this new program.

The next round of the carb cycling and intermittent fasting program will start on Monday, October 10. You will be added to a group to learn the meal plan details, workout routine, and pertinent information. The online program includes a focus on goal setting, carb cycling, intermittent fasting, nutrition education, and 5 days per week of movement.

Watch this free training I filmed to explain carb cycling and intermittent fasting.

If you are ready to commit to this 6 week program, register below! Your satisfaction is my guarantee, or your money back.

The 6 week online training program will start on Monday, October 10.

What can you expect from this new program?

  • Convenient multi-week program that fits your busy schedule
  • Accountability and a supportive approach that keeps you on track to accomplish your goal
  • Affordable package option that is among the lowest cost option you’ll find (only $199 total)
  • The focus, quality, intensity, and commitment you’d expect from me, a trainer with 10+ years of success!
  • FREE copy of my Fit Pregnancy or Body After Baby DVD
  • FREE copy of a cutting edge book

Here’s how it works:

  • Six week training program starting on October 10.
  • You will be given a grocery list with a list of approved an unapproved foods.
  • Clients will be expected to follow a 5 day per week workout plan that includes written workouts and hyperlinked videos.
  • Exercises will be appropriate for all levels with modified options for beginners. The workout will include plyometrics, running drills, and pilates.
  • Participants will be required to pay in advance and fill out all health forms, waivers, and liability forms before the program begins
  • Participants will be required to log their food and do daily checkin’s with me via text or email.

The training program is payable via cash, check, or PayPal ($199 total). Today only, I am extending a $50 discount to new clients. 

Please register and pay for the training program below. I am only accepting the first 20 ladies who register and several spots have already been filled. After you register, I will send you the health forms, waiver and liability forms. Payment (in full) and all forms are due prior to the start of the program. Please let me know if you have any questions at all!

Register below. I will be accepting the first 20 registrants.

(SALE price: $149)

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FASTer Way To Fat Loss: Only a Few Slots Remain!!!

13412908_10100283823688264_2552731377740981125_nI am thrilled to announce my BRAND NEW “FASTer Way to Fat Loss” online training program! This is hands down, the most effective program you will ever complete.

Your satisfaction is my guarantee, or your money back.

In order to effectively burn fat, we must do the following:

  1. Eat the right macros and nutrients, at the right time, for the right reasons
  2. LIFT heavy to develop lean calorie-burning muscle
  3. Engage in fasted cardio and HIIT/metabolic training
  4. Build healthy gut flora to improve your gut health and burn fat effectively
  5. Maintain the proper mindset

Through this program, we will be focused on intermittent fasting, gut health, compound movements, and fat burning. We will improve our endurance, balance, strength, and speed to become a better athlete. You’ll see some workout moves from me you haven’t seen before and I plan to push you to the limit with controlled fatigue training.

We will cycle (low carb, training day cals, low cals, and fasting), but we will not FEAST. Our focus is on fat loss versus muscle gains. However, you will still maintain and potentially gain lean muscle through this program. While we will not FEAST through this program, we will bump up cals on training days and you will have some wiggle room for discretionary calories. I want you to feel 100% in control of your food choices while also enjoying some fun foods with your family if applicable.

My mission is to help you lose weight, create a sustainable healthy lifestyle, and feel great about accomplishing your goals. I am taking a very holistic approach through this program.

Included in your investment of this program, you will receive cutting-edge probiotics to make your body a pro-fat burner and improve gut-health. This is often a missing piece for my clients and I want to be sure we are building a healthy gut flora in addition to strengthening your immune system. You will also be expected to drink BCAAs.

In addition to tremendous fat loss, expect to see an increase in energy, less anxiety, more control over your food choices and mood, and much more! Read the testimonials on my site to hear what my clients are saying about my programs.

My FASTer Way to Fat Loss program will start on Monday, September 12. You will be added to a group to learn the meal plan details, workout routine, and pertinent information.

If you are ready to commit to this 6-week program, register below! Your satisfaction is my guarantee, or your money back.

The 6-week online training program will start on Monday, September 12.

What can you expect from this new program?

  • Convenient multi-week program that fits your busy schedule
  • Accountability and a supportive approach that keeps you on track to accomplish your goals
  • Affordable package option that is among the lowest cost option you’ll find (only $199 total)
  • The focus, quality, intensity, and commitment you’d expect from me, a trainer with 10+ years of success!
  • FREE cutting edge probiotics to improve gut health and make your body a pro-fat burner

Here’s how it works:

  • Six-week training program starting on September 12.
  • You will be given a grocery list with a list of approved and unapproved foods.
  • You will be expected to follow a 5-day per week workout plan that includes written workouts and hyperlinked videos.
  • Exercises will be appropriate for all levels with modified options for beginners. The workouts will include plyometrics, running drills, and pilates.
  • Participants will be required to pay in advance and fill out all health forms, waivers, and liability forms before the program begins.
  • Participants will be required to log their food and do daily check-ins with me via  email.

The training program is payable via cash, check, or PayPal ($199 total).

Please register and pay for the training program below. I am only accepting the first 25 ladies who register and several spots have already been filled. If you are a first-time client, your price is $199. Use the first button to register.

After you register, I will send you the health forms, waiver and liability forms. Payment (in full) and all forms are due prior to the start of the program. Please let me know if you have any questions at all!

Register below. I will be accepting the first 25 registrants. If you have invested in one of my bootcamp programs in 2016, you will receive a $70 discount as a thank-you for being a wonderful client. Simply fill out the form below and use the second button for payment.

Use this button if you are a first-time client ($199):

buy now paypal

Use the button below if you have invested in one of my bootcamp programs in 2016 (since January 4 – $70 off):

buy now paypal