FASTer Way Q & A

Hi, friends! I want to thank everyone for reading my post about my FASTer Way To Fat Loss results and for your super kind words. You guys are awesome! I've also been getting a LOT of questions about the program, so I'll do my best to answer them here. PLEASE click the below link to learn more!

FASTer Way to Fat Loss ® Program - Info and Registration

What is intermittent fasting?

This is really the foundation of the program because it turns your body into a FAT burner. Your body is always in one of two states: fed or fasting. In the FASTer Way to Fat Loss, we fast for 16 hours (mostly when you're sleeping!) and feed for 8 hours. And we eat a LOT. When you fast you are allowing your body to tap into your fat stores for energy. It also allows you to maintain muscle mass, thus speeding up your metabolic rate, and burn more fat. If you want to learn more, I found this very helpful article. 

It took my body about 2 weeks to adjust because hey, it was used to being fed all day! Now I don't even think about it. I'm not hungry until about 11:30 AM or sometimes later! It honestly was one of the hardest parts of the program to start, but now I find that it's one of my most favorite parts. I love the extra time in the morning to enjoy a cup of coffee and do my workout. If you've tried this on your own and struggled, I feel ya! I tried intermittent fasting before registering for the program and it DID NOT WORK. I felt sluggish and tired because I didn't know how to properly fuel my body in order to make it through a 16 hour fast. So if you've tried this on your own with little success, this program is for you!

What is carb cycling?

This program is NOT a low carb diet. Cycling your carbohydrate intake prevents a fat loss plateau and keeps your metabolism going. This program has two consecutive low carb days, and then the rest of the week, you eat ALL the carbs. You can even have a donut if you desire that (or wine!). 

If you've been trying to carb cycle on your own and haven't been seeing results, then TRY THIS PROGRAM! The workouts are strategically paired on low carb and regular carb days to optimize results.

Okay, so how much does it cost?

The cost of the SEVEN week program (I'm counting the prep week plus the 6 week program) is $199. That probably sounds like a large investment, but I seriously have NO REGRETS. That's $28 per week.  Only $4 per day (less than a latte at Starbucks!) And honestly, how much would you pay for a gym membership? How much is it worth to you to feel better, sleep more soundly, and have WAY more energy!?! And the results are REAL if you trust the process. Do it for YOU!

For a $199 investment, you will learn how to do this lifestyle for a lifetime. 

• You will learn incredible information through the small groups and training sessions that you can't get from the website. 
• You'll have access to an exercise library and learn how to do the workouts strategically with the nutrition plan. 
• You will learn how to listen to your body because everyone responds differently. My journey will not be your journey.

Seven weeks can transform your life! These are MY results seven weeks apart. And I'm still losing inches. I'm continuing this lifestyle and will keep posting my before and after photos.

So what are you waiting for? The next round begins April 8. SIGN UP TODAY! 

 

My FASTer Way Review and Results

Yesterday I completed my first round of FASTer Way To Fat Loss® (FWTFL). I am so EXCITED to share my results with you!

This nutrition and fitness program is six weeks in length that combines intermittent fasting, carb cycling, macro counting, and strategically paired workouts to optimize results. If that all sounds confusing, stay with me! I'll explain it all in my posts.

My Reason Why

First I want to explain my motivation for starting this program because every new journey begins with a reason why. My main reason was finding a program that was sustainable. I have tried many different fitness programs over the years... which brought me results... but I never found myself staying with it. I either felt too hungry or I worked out too much to the point of injury. Working out wasn't fun, I had zero energy, and I never looked forward to it.

Then I started hearing more about the FASTer Way to Fat Loss on Instagram and a couple of fashion blogs that I follow. I was so impressed by the results that I was seeing that I had to try it. I delayed until I was sure that I could do this and stick with it for the full 6 weeks. Also, it seemed a little pricey, but actually the cost averages out to be a little over $4 per day. I knew that if I invested not only my time but also my money that I would stick with it.

My secondary reason was complete vanity! I mean, we all want to look good and feel confident right?!? My clothes were fitting too snug, and I just felt sluggish. Also, we planned a spring break family vacation to Florida for the end of March, and I couldn't fit into any of my shorts! Big problem! If I signed up for the February 11th round, I knew it would end in time for my vacation. Perfect! So I pulled the trigger and signed up.

What I didn't know is that they include a one week prep week to orient you to the program. So week 6 was actually last week during our vacation. I was a little nervous about that, but I am very happy to report that this is a completely sustainable lifestyle even while on vacation. I had a very guilt-free vacation and wore my shorts with confidence. Hallelujah!

My Results After 6-Weeks

February 11 - April 1

After my first 6-week round, I lost 17 inches overall: 5 inches around my natural waist, 4 inches just below my belly button and 1.5 inches off my hips. My bust, arms and thighs all lost inches as well. I went from a tight size 8 to a loose size 6. And this was with minimal work outs - on average 3-4 days per week. That's it! I ate more food and worked out less than on any other program that I have tried. And I still got these results after a week of vacation with wine and beer. This program WORKS!

Are you curious about how much weight I lost? Notice I really didn't focus on that number. This program emphasizes FAT loss, not weight loss. This program super encourages you to NOT step on the scale. Muscle weighs more than fat. So as you are adding lean muscle and losing fat, the number on the scale may not budge much. I have to admit, that was the hardest part. And I realized how addicted I had become to a number on a scale. Having said all that, I was curious about my weight loss and weighed myself this morning.... 9.5 pounds lost.

What I love about FWTFL

Small group accountability - you will be placed into a small group on Facebook where you will post your macros and receive incredible motivation and encouragement from your personal coaches. The coaches are certified through the program and are very knowledgeable. The daily accountability was very helpful for me.

Intermittent Fasting - this program emphasizes a small eating window of 8 hours. Don't worry, you will EAT on this program. We fast for 16 hours (usually 8 pm through noon) and eat for 8 hours (usually noon to 8 pm). My eating window is usually 11 am to 7 pm as it fits better with my schedule. I actually love the extra time in the morning. If you love breakfast foods, then you can certainly eat them when you "break your fast" at noon.

The SCIENCE behind the program - this was huge for me because I'm a nerd like that! I really wanted to know why carb cycling and intermittent fasting works so well. This program will explain it all to you.

The Unseen Results

I agree the physical transformation is awesome and certainly motivation to keep going. But I want to share some results that are unseen, what the program calls "non-scale victories"!

No more brain fog! I can think clearly now the brain fog's gone. My recall and memory are better. I no longer rely on coffee to wake me up in the morning. It's like a thick cloud has been lifted. I have so much more energy! I actually look forward to working out. I know this is a result of better food choices (real food nutrition) with this program.

Better sleep! I have been getting 7 hours or more of sleep consistently since week 3 of this program. That is huge! I don't wake up as often and sleep soundly.

No more sugar cravings! I had a bad sweet tooth, always craving chocolate or candy. I couldn't drink coffee without dumping a bunch of sugary stuff in it. I can't tell you the last time I had a piece of chocolate. I just don't want it any more. Fruit is sweet enough, friends. And a good cup of black coffee totally rocks. But if you want to indulge in a treat now and then, this program will totally let you.

Ready to Sign up?

If you are looking to jump start your fat loss or just simply want to improve your overall health, then this program is for YOU! There are plenty of clients who focus solely on the nutrition aspects of the program and see fantastic results. I have joined the VIP Program as I still have some fat to lose, and I want to focus on getting stronger and more physically fit. After you've completed a 6-week program, you can sign up for VIP.

I love this program SO MUCH that I agreed to become an affiliate for the program. I can earn a referral fee if you sign up through the program link in this post. If you are inspired by this post or future posts, I would be so grateful if you signed up through my referral link. Thank you!

Click HERE to join the next round of FWTFL!

Exciting News!

Hey y'all!

After a short break from blogging, I have some very exciting news to share with you. But first a little background story...

Maybe you are like me? You like fitness (or you are fit-like). You enjoy being healthy (or try to be). But you have a hard time sticking to a program. Am I right?!? Or maybe you've hit a weight-loss plateau. Because, you know, there's wine, cheese, and WINTER! Ugh, winter.... I just want to wear yoga pants, sweatshirts, and be under a blanket all day! And I'm pretty sure I did that all winter long. Again.. UGH!

If you can relate, then listen up!

I heard about this program from a couple of fashion blogs that I follow (shout out to Putting Me Together and Cyndi Spivey). I was seriously intrigued but seriously skeptical also. What intrigued me was the "no scale victories" mentality, carb cycling and intermittent fasting. What made me skeptical was the carb cycling and intermittent fasting! What the WHAT??? But still I watched their progress, did my research, and waited.

The waiting ended on February 2nd when I took a leap of faith and signed up. Nearly 7 weeks later, the FASTer Way to Fat Loss ® program is so much more than a program. It is becoming a lifestyle for me. This is not a quick fix program, my dear readers. This program is a game changer. It's backed by science (very important to me!) and teaches women (and men) how to live a healthy lifestyle. You will learn proper nutrition with REAL food. No shakes, drinks, or supplements required. You will do effective and strategic workouts. And you will REST! I've never slept better, felt better, or had more energy.

I have one more week to complete this "round" and then I will share my before and after photos with you. I can't wait for you to see them!

This post is not sponsored by FWTFL, I purchased the program myself. However, I can earn a referral fee if you sign up through the program link that I posted above. If you are inspired by this post or future posts, I would be so grateful if you signed up through my referral link. Thank you!

06.28.13 Red

Popcorn! I love this vintage box, but love what's inside even more! Popcorn is one of my favorite snacks. Gotta have lots of butter and salt... yummy.

What's your favorite snack?

05.09.13 Snack

Healthy snack sweetened by nature.

05.03.13 This Is Really Good

It's May, and in some parts of the state, it is snowing. Crazy! We should be barbecuing and sitting on the deck! What is wrong with you, Mother Nature?

But a little cold weather won't stop me from enjoying my food. Here is what was on the dinner menu this evening, recipes are below the photo.

This is really good!

Pulled Pork
This was SO easy. I bought a pork shoulder roast. Put it in the crock pot with a bottle of root beer (I just used HyVee brand). Let that cook on low for 7-8 hours. Drain it well. Shred it with a fork (should have NO trouble with that - I had trouble getting it out of the crock pot in one piece!). And mix it with your favorite BBQ sauce. I love Sweet Baby Ray's Sweet and Spicy. Serve on a toasted bun. It had just the right amount of sweetness and very tender. Highly recommend!

Broccoli Salad
Everyone who has ever tried this dish asks for the recipe. I got it from a co-worker a few years ago. Mix up the dressing - 2/3 cup mayonnaise, 1/3 cup sugar, 1 Tbls balsamic vinegar. Cut up 2 large bunches of broccoli (I just use the tops) and then pour on the dressing. You'll want this to set either over night, or I just mix it up in the morning. Leave in the fridge until you are ready to serve. This allows the broccoli to soften and the flavors to meld.  Before you serve, add 1 cup of shredded sharp cheddar cheese, 1/2 cup of sunflower kernels, and crumbled bacon (extra crisp). My family loves this stuff.

Apple Cole Slaw
This was a great side dish to the pulled pork. I used a bag of premixed cole slaw cabbage with carrots (handy and easy to use). Chop an unpeeled red apple (I used Fuji) and an unpeeled Granny Smith apple. Toss the apples with the cole slaw mix. The dressing is 1/3 cup mayonnaise, 1/3 cup brown sugar, and 1 Tbls of lemon juice. Pour that over the apple/cole slaw mix and serve. Next time I will also add some green onion tops. Crisp, a little sweet, a little tart, and very good!

Cole Slaw on your pulled pork sandwich or on the side?

Which do you prefer?

02.28.13 Upside Down

Is it upside down?

The label is, but the lid is at the top of the bottle where it normally should be. If you flip it over, then the words are correct but the lid is on the bottom. It's really a pretty cool design. I like the squeezable bottles of jelly because you store them upside down. The jelly settles in the bottom, where the lid is, and it comes out easier. So it may be upside down, or not.

And that concludes the month of February! Who's ready for March?

02.19.13 I am...

...a beer enthusiast, lover of food, and a sports fanatic!

So... I am drinking a beer, eating some spicy chili, and getting ready to watch some Mizzou Tiger basketball! Beat the Gators!!!

MIZ!

02.18.13 Something You Don't Like

Interesting prompt for today to photograph something you don't like. I thought of many different things I could feature today...

• Mornings. I've always had a hard time getting up in the morning. 
• Mondays. After the weekend, Mondays are especially difficult. And see the above... double whammy today.
• Laundry. It never really ends, does it?
• Cleaning the bathroom. My least favorite room to clean in the house.
• Beets. They are disgusting. I'm sure I could think of other foods I don't like, but this one comes to mind first.

I decided to settle on tea. I cannot stand it. I have tried to like it. I have tried regular, sweet, green, flavored, chamomile, hot, cold.... I just do not like it. Which is a shame because tea is offered at just about every dinner function I have ever attended. It seems to be a universal drink.

None for me, thanks.

So this is my photo of the day, the thing I don't like but keep around for my guests who do like it. Because I'm nice like that, and they appreciate the gesture.

02.12.13 Where You Ate Lunch

I ate a sandwich at my desk for lunch. You don't really want to see a picture of that, do you?

Okay, good. Because I spared you the boring details and didn't take a photo. What I did AFTER I ate my lunch is more exciting!

I went to The Candy Factory.

We have a tradition around Valentine's Day at my house. I pick up chocolate covered strawberries at The Candy Factory.

Completely covered in chocolate. They are sooooo good! I always get the mixed pound of white and milk chocolate because I like them both. And the kids love them too!

Happy FAT Tuesday!  :)

02.08.13. Something Orange

Silky dark chocolate enhanced with the flavor of orange, accompanied by the delicate crunch of almond slivers. Oh my, yes please! Now consider this... pairing it with a wonderful dark beer.

Oh, now we are talking! I know you have heard of pairing chocolate with wine, but I'm a beer gal. I prefer a tasty brew over a glass of wine any day. So I tried pairing this tasty chocolate with Left Hand Brewery's Fade to Black.

Winner! It worked really, really well together. The roasted malts and coffee notes really brought out the orange flavor in the chocolate. However, the orange doesn't need a whole lot of help because when they say intense, they really mean intense! The smokey flavor in this beer is a good contrast to the sweetness of the chocolate. The lingering hops also pair well with the taste of citrus. 

Dark ales or stouts typically pair well with desserts, so this was not a huge surprise that they went well together. I think I may have another.

02.01.13 Fork

A fork with easy peasy spaghetti... I warmed up a can of Italian diced tomatoes in a skillet with garlic and onion. Tossed that with some cooked spaghetti. Served with a side salad, and you have a low calorie but tasty meal.

How's that for easy peasy?

Day 26. Together

Salt and Pepper. Always together. Always.

Did you know it is proper dining etiquette to pass them together even if the request is only for one? These two are essentially married to each other and should always be passed together. 

Additionally, you may want to taste your food first before asking for the salt or pepper. The chef could feel insulted that you assumed the dish wasn't seasoned to perfection. Honestly, this bothers me quite a bit. Please taste my dish before you reach for the spices. 

And here's a tip... keep this in mind during a business luncheon or interview as well. If you taste your meal before seasoning, this act gives a person insight into your decision making. You appear to gather information before making a final decision. Never assume.

So, please don't orphan your shakers. Pass them together!

Day 3. Heart

A good day starts with a healthy breakfast. I like oatmeal because you can add things to it to improve or change the flavor. I will add fruit and nuts to mine. Very tasty and very filling!

The originator of Photo a Day is a very caring person. She wrote this post on her Facebook page:

Starting this year for photo a day, I've decided to include a charity prompt each month. It will create awareness for a particular charity each month.

Prompt number 3 is heart and this is for Heart Lung Transplant Trust. You can find out more about them here: http://www.hlttv.org.au/ 

Make sure you pop over to the Medicare site and sign up to the national organ donor register. I know it's not fun, but you could save lives. {Alternatively, if you're not in Australia - update your donor details with your national register}.

She has thousands of followers all over the world, so this is a great thing to do to create awareness for different charities.

I made the decision long ago to donate my organs. I've seen the educational value of a donation like this where I work (School of Medicine), so the choice for me was easy. So I have to ask, are you an organ donor? If you are not and would like to sign up, click here if you live in the United States.

Hot

I can't believe it took this long. 

Is this really my first photo of bacon for photo a day?

Bacon is a wonderful thing. Everything is better with bacon. Bacon wrapped asparagus, green beans with bacon, broccoli salad with bacon crumbles, bacon wrapped steak, and my favorite... smoked bacon for breakfast! 

Doesn't matter what the question is, bacon is always the answer. 

Molasses Crinkles

I make these every year for Christmas. The cloves and cinnamon fill the house with a wonderful aroma. They just smell like Christmas. And they remind me of my grandmother. These cookies were one of her favorites.

Ingredients
3/4 cup shortening
1 cup brown sugar
1 egg
1/4 cup molasses
2 1/2 cups all purpose flour
2 tsp baking soda
1/4 tsp salt
1/2 tsp ground cloves
1 tsp ground cinnamon
1 tsp ground ginger
1/3 cup granulated sugar for decoration

Directions
Cream the shortening and the brown sugar. Stir in the egg and molasses and mix well. Combine the flour, baking soda, salt, cloves, cinnamon, and ginger. Add the flour mixture to the shortening mixture and mix well. Cover and chill 2-3 hours.

Now I can't wait that long. I usually only chill the dough for one hour and they turn out just fine. So if you are an impatient person like me when it comes to baking (especially cookies), then a shortcut will work just as well.

Preheat oven to 350 degrees (175 degrees C). Grease cookie sheets. Roll dough into balls the size of large walnuts. Roll balls in sugar and place 3 inches apart on the prepared baking sheets. Bake for 8-10 minutes. Let cool one minute before transferring to a wire rack to continue cooling.

Marinated Green Beans

I found this recipe for Marinated Green Beans on Pinterest (love that site) and altered it just slightly. I'm not a huge fan of green beans unless they are sweet. And everything is better with bacon! So this recipe is a definite winner for me.... bacony sweet yumminess. It makes a great side dish for any meal, and the leftovers are divine.

Ingredients
4 (14 oz) cans of green beans
1/2 cup of melted butter
1/4 cup of brown sugar
6 tsp of soy sauce
garlic powder
pepper to taste
a little chopped onion
6 strips of cooked bacon

Directions
Place green beans in a 13 x 9 inch casserole dish. I used canned green beans, but you could probably use frozen. Fresh green beans would be amazing! Sprinkle a little chopped onion over the green beans. And by a little, I mean whatever your family prefers. My kids will turn up their nose if they SEE any onion, so I don't add much. I add onion simply for flavor, so chop whatever you please (by the way, I don't measure a lot of my ingredients). In a bowl, whisk together the melted butter, brown sugar, and soy sauce. Pour the sauce over the green beans and mix to coat. Sprinkle the dish with garlic powder and pepper. Again, I don't really measure this. I just sprinkle until it "looks good." Marinate your beans overnight or for at least 4 hours.

When you are ready to cook your beans, preheat the oven to 350 degrees. While your oven is heating, cook  the bacon. Make sure it isn't really crispy or it will get over done in the oven. You could probably just lay it on top of  the beans uncooked, but I'm afraid that would make the beans too greasy. So I cook mine first and then break it into large pieces over the beans. Adding more bacon would not be a bad idea either.

Bake for 30 minutes and enjoy! Soooo good.

Northern Beans and Ham

I was never a fan of ham and beans growing up. I don't know why to tell you the truth. But I have really grown to love it. Especially poured over a big square of cornbread on a cold day. That's comfort food at its best!

This is the best recipe for ham and beans. I've tried a few, and this one never fails. The best part... it's EASY!

First, I recommend great northern beans. I think they cook up creamier than pinto beans. Maybe that's why I never cared for ham and beans growing up.... I think Mom always used pinto beans.

Also, use ham shanks because they release a really good flavor. They are also very meaty. They usually come two in a package. You'll use both in this recipe. You could use more if you like it really full of ham, but two works well for me. I have even pulled them right out of the freezer to the slow cooker (still frozen) for this recipe.

And the final touch, add some brown sugar. I don't use a huge amount; just enough for flavor.

Ingredients
1 - 16 oz package of great northern beans
2 meaty ham shanks
onion salt to taste
water, enough to cover beans (6-7 cups)
pepper to taste
1/4 cup brown sugar

Directions
Sort the beans for pebbles and rinse under cold water. Add the rinsed beans, ham shanks, onion salt, and pepper to your slow cooker. Add enough water to cover the beans by about 2 inches (6-7 cups). Cover and cook on low for about 6-8 hours, or until beans are tender. Remove the ham shanks and pull off the meat. Return meat to cooker and add brown sugar. Lightly mix to combine. Ladle into bowls over cornbread, if desired.

8 o'clock

It's December! A new photo of the day month has begun.

Today's topic is 8 o'clock. I decided to snap my photo this morning because I made this for breakfast...

Yummy, gooey, sticky monkey bread! Here's the recipe:

16 frozen dinner rolls

6 Tbls of butter

1 box of butterscotch pudding (NOT instant - must be cook and serve)

3/4 cup brown sugar

2 Tbls cinnamon

Pecan halves

Spray a bundt pan with non-stick spray. Place pecans in the bottom of the pan. Arrange rolls over the pecans. Cut butter into pieces and place around rolls. Mix the butterscotch pudding, brown sugar and cinnamon. Sprinkle mixture over rolls. Cover with a kitchen towel and let rise over night. I usually put this all together at around 10:00 pm. The next morning, preheat the oven to 350 degrees. Bake in the oven for about 25 minutes. Invert the bundt pan onto a plate (careful - it's messy!). Pull apart and enjoy!

Pumpkin Bread

My family loves quick breads. At this time of the year, our favorite is pumpkin. This is the best pumpkin bread recipe I have ever tried. The little loaves make great holiday gifts.

Recipe

1 (15 ounce) can pumpkin puree

4 eggs

1 cup canola oil (or vegetable, I prefer canola)

2/3 cup water

2 1/2 cups white sugar

3 cups all-purpose flour

2 tsp baking soda

1 tsp salt

1 tsp ground cinnamon

1 tsp ground nutmeg

1/2 tsp ground cloves

1/4 tsp ground ginger

Preheat oven to 350 degrees. In a large bowl, mix together the pumpkin puree, eggs, oil, water and sugar until well blended. In a separate bowl, whisk together the flour, baking soda, salt, cinnamon, nutmeg, cloves, and ginger. Stir the dry ingredients into the pumpkin mixture until just blended. Pour into prepared pans. Use three 7x3 loaf pans or it works great in a mini loaf pan like this... (Pampered Chef rocks).

Bake for about 50 minutes in the preheated oven. Loaves are done when a toothpick inserted in the center comes out clean. 

You could probably add nuts or raisins if you prefer. I think this bread is wonderful plain. Enjoy it warm with a little bit of butter. It's moist, spicy, and actually tastes better the day after it is baked. 

I know what I'll be having for breakfast tomorrow!