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Month: May 2017

Why Intermittent Fasting?

Why Intermittent Fasting?

I admit, I’m a fairly new convert to Intermittent Fasting, and I will never go back to the way I was before.

For many years I was a breakfast eating,  5 mini meal a day kind of girl. I preached that mindset for the first 18 and a half  years of my of my fitness career.

I taught my clients they must eat breakfast with in 45 minutes of waking, followed with mini meals all day. I bragged that I ate at 7am, 10, 1, 4, & 7pm Each meal at about 300 calories, equaling 1500 for the day. Phew! It seemed like all I did was think about food, what I was eating, when my next meal was, and of course how many calories….. Food consumed me

My husband thought I was crazy, and my friends thought it easy for me. You know, being a fitness pro and all… The truth is eating 5 mini meals a day is exhausting! A lot goes into it, and I was sick of it. And, and I was not getting the results I felt I should get because of it. I was often frustrated, rushed, tired, hungry, etc… I was so deeply entrenched in the diet industry, and just believed that it was me, I had to work harder, keep doing, let my body adjust, blah, blah, blah…. WRONG!!

Enter Intermittent Fasting. IF changed all of that. I decided to experiment with it, and was shocked with my results. I dragged a few of my closest friends into a program with me, learned all I could about the science of it, and before I knew it…. we are all experiencing success. Listen, the body is an incredible machine, and knows just how to operate. All we have to do is give it the right stuff so it can do it’s job. Turns out the right stuff is not necessarily constant calories from morning till night.

What is Intermittent fasting? First what it is not…. it is not skipping breakfast in an effort to eat fewer calories. That backfires. Most people who skip meals  get so hungry that they eat anything. Eating to eat because you’re starving, often leads to way to many calories that have no real nutritional value and definitely no staying power. FAIL

Intermittent fasting IS a strategically timed eating pattern where you consume all of your calories, in the right macros (carbs, protein, fats) in a shortened feeding window. It’s really rather simple when you think about it. Your body responds because it is being satisfied with enough food. Intermittent fasting is not low calorie, or deprivation. It is quite the opposite. When you lengthen the time span between your last meal of the day and your first the next day, you put your body into a fat burning state. But.. and this is a big but; you have to eat enough!

My clients practice an All Foods Fit approach along with Carb Cycling, and Intermittent Fasting to get the sustainable win.

Like I said the body is an incredible machine, and with the right fuel it will burn fat and preserve muscle. You will have more energy, less sugar cravings, sleep better, get off certain meds, and you will lose fat! Learning to use intermittent fasting is a process. My clients usually get it in about 3 weeks. And once they do, an explosion of FREEOM happens.

My next Food Freedom program begins on June 19.  Join here

If you are ready to break free from the diet mindset, and become a great player in winnable game, I’m your coach!

Lets do this!

Coach Vera

Register here:

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Food Freedom, Summer Edition!

Food Freedom, Summer Edition!

Thank you so much for your interest in my Food Freedom online training program! This is hands down, the most effective program you will ever complete. We’re not just getting ready for summer, we are playing to win the game forever!

This program will sell out!

If you’ve been eating clean and exercising without results, this program is your solution. We focus on carb cycling, intermittent fasting (it’s not what you think) and a IIFYM (If It Fits Your Macros) approach to life. I want to help you Ooze Vibrant Energy All Day Long. I will educate you regarding eating the foods you like best, and give you a simpler more effective exercise program. Your body reeves up becomes a fat burning machine, and you will feel amazing.

My mission is to help you lose weight, create a healthy life, and have vibrant energy to spare! My clients are experiencing incredible results with an average of one whole dress size down in just 4 weeks. In addition to weight loss, my clients are reporting far more energy, less anxiety and greater productivity in other areas of their life. Read what my clients are saying about this new program.

The next round of Food Freedom will start on June 19th. 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  carb cycling, intermittent fasting, IIFYM.

What can you expect from this new program?

  • Convenient 6-week program that fits your busy schedule
  • Accountability a supportive friendly group, and FREE access to me to answer your specific questions.
  • Affordable package option
  • The focus, quality, intensity, and commitment you’d expect from me, a trainer with 20+ years of success!

Here’s how it works:

  • Six week training program starting June 19 th
  • 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.
  • Participants will be required to pay in advance.
  • Participants will be required to log in their food with MyFitnessPal and do daily checkin’s with me via the private FB group.
  • The price for the program is $159.
  • Please register and pay for the training program below.
  • After you register, we will schedule a personal Get to Know Each Other & Strategy call. Payment (in full) is due prior to the start of the program. Please let me know if you have any questions at all!

I will be accepting the first 25 registrants

Vera xoxo

YES, I am ready to make this the healthiest 6 weeks of my life!




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If you are a Repeating the program, click here




Food Freedom, Summer Edition

Food Freedom, Summer Edition

Click here to Join the wait list.

Summer is more free flowing for most of us, but that doesn’t mean you stop playing the game, I will teach you how to enjoy the foods of summer and still get RESULTS!!! Food Freedom is not a restrictive, whooo is me, I can’t eat anything diet, it is about the food! Life is for joy!

Click here to Join the wait list.

Don’t worry, I hate a lot of email too. I just keep you in the loop 🙂

Why practice Carb Cycle & Intermittent Fasting??

Why practice Carb Cycle & Intermittent Fasting??

 

   Food Freedom the Game!

The most effective way to live without dieting…

Intermittent Fasting & Carb Cycling

For years lived and preached traditional diet and exercise advice I learned as a personal trainer. Breakfast is a must if you want to be successful. 5 or 6 mini meals a day, low calories, certain foods are a no no, along with long hard cardio sessions.

I managed to keep my weight down as long as I kept my eyes focused on the scale and every morsel I put in my mouth. If, when that number started pushing up, I would double down and eat less, That vicious cycle of deprivation and more cardio took it’s tole on my body and my mind.

I had been hearing about intermittent fasting and carb cycling for years, but had been dismissing it as something that elite athletes, Olympians, and body builders did. One day I started to do a little research. Hum, it sounded reasonable enough, I go excited, and  I began experimenting with both. I changed up my workout and added in more food and broke every “diet rule” I knew.

Today, 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 Food Freedom, the Game Plan for women who are tired of living the miserable life of dieting. Today, hundreds of my clients have seen significant results in terms of fat loss, energy levels, overall health and confidence.

A few things to keep in mind if you are considering trying my a carb cycling, intermittent fasting lifestyle:These strategies can be implemented by most. If you are someone who has more than 100 lbs to lose or if you haven’t been active for a long time, this program can work for you too. We will work more closely together, get you up to speed and burning fat.

This program does require you to learn new strategies to break free from the dieting set. You will have to be intentional, committed and patient as you go.

If you have reached a turning point, are truly committed doing things differently, this program is probably a fantastic place to start.

Carb Cycling

What is Carb Cycling?

In a carb cycling  program  we intentionally alter the carbohydrates we eat each week. Many carb cycling programs consist of alternating between high carb days and low carb days. All of my programs are  based on a 5 day rotation.  On high macro days, you get discretionary calories… can you say cookies, or a burger and beer?!

Why Carb Cycling?

After years of traditional dieting, calorie restriction, and crazy amounts of cardio exercise, your body may not be responding any longer. In fact, a big reason women find themselves struggling to lose weight is because after years of this kind of behavior, your metabolism has slowed down so much that you actually need less calories. Can you say starving? Not only is a restrictive diet too hard to maintain, it is also a terribly unhealthy and frustrating way to live.

What does Carb Cycling do?

Eating the carb cycling way satisfies you. Imagine if you are never hungry, even on planned lower calorie days. Eating this way helps to control your hunger, break sugar addictions, reset your metabolism, and your hormones, you will sleep deeper, have more energy, less mood swings, and less cravings. The 5 day cycle sets your body up to lose fat, especially stubborn fat around the middle, preserve muscle, and improve your overall body composition.

In addition to all that, when you add in intermittent fasting, and effective workouts, you will improve your metabolism and feel your body as it becomes an effective fat burning machine. You will look and feel amazing as you master the game of Food Freedom!

Intermittent Fasting

What is Intermittent Fasting?

Intermittent Fasting (IF) is not a diet, it’s a eating schedule. IF simply means you eat all of your macros, for the day, in shortened feeding window. For example, you have been eating mini meals on schedule was every 3 hours or so. Eating that way, your body always has a readily available source of fuel in the form of glycogen. It never actually gets into a fasted state, and is always spiking insulin, making it hard to lose weight. IF gives your body a opportunity to reach a true fasted state. In a fasted state your body is not producing insulin, making it easy to burn fat as energy. Eating several small meals a day, causing a calorie restriction, which does work for a while. However, it also causes you to sacrifice calorie burning muscle causing a lower metabolism, and a need for less calories to even just maintain. In fact, because you need energy, the body will use precious muscle, making it even harder. Not only that, you just don’t look as good with less muscle, regardless of how much weight you lose.

So when do I eat?

In my Food Freedom program I help you determine what window of time will fit your game. Depending on the day of the carb cycle you may find yourself eating all day! Simply put, we eat during a certain period. That’s good news for many of my clients who really don’t like to eat upon waking up in the morning. You won’t get fat if you don’t eat breakfast!

Is Your Head Spinning Yet?

Learning anything takes time. Especially when you are learning new rules to an old game. However, once you start to put all these principles into practice, and really begin to understand how this game is played, you will see how simple it is to live this lifestyle. Honestly, I am truly blown away. It took me awhile to fully embrace the Food Freedom lifestyle, tweak it and break free from the diet mindset. My clients are women, who just like me, want to be fit, healthy, toned, and confident. Who want to be good role models, and want to enjoy life including food. Who want to be comfortable in their body, walking into any room feeling proud. Who want to play with their kids and grandkids. And who want to get their sexy back! My clients have seen amazing results and are continually blown away by the changes that happen to their bodies, and their beliefs about food and dieting. You don’t need to figure this out for yourself. I’ve done that for you. I practice it right along with you. I am All IN with you, 100% Lets Do It!! It would be my pleasure to work with you.

Coach Vera

Visit Food Freedom the Game information page to sign up today. Be ready for prep week.