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You’ve put everyone and many things ahead of you for a long time, and you struggle with weight loss, cutting calories, mini meals, and cardio cardio cardio.

You are READY for a change, and you’re willing to do what it takes to finally get some results.

You are looking for a SOLUTION that is easy to implement and will be effective for a lifetime.

Food Freedom the perfect solution. I’ve put together everything you need and will show you how to eat more of the food you like, burn fat, increase energy, improve sleep, mood and digestion, and feel stronger and leaner than you’ve ever felt before. It’s a brand new game. You can become a great player, and get a lifetime of results.

Many of my clients are thrilled to to be able to eat foods again that they had give up because they thought certain foods make them fat. 

They love spending only 30 minutes doing smarter, more effective workouts and feeling stronger, leaner, and more energized.

They love being in control of what and when they eat. No more mini meals or forced breakfast.

This program is truly the best program I have ever tried. I am down over 30 pounds and I have more energy, strength and confidence than I’ve had in years. Vera is a true educator and is patient as you get comfortable with learning how to live a Food Freedom life. Maddie P.

I have helped HUNDREDS of women reach their goals, and learn this simple lifestyle. And I want to help you too. I’m All In with you.

Vera

xoxo

 

Food Freedom Q&A

Food Freedom Q&A

To say that Food Freedom has changed my life would be an understatement. These nutritional strategies; Carb Cycling, Intermittent Fasting and IIFYM (if it fits your macros) have truly helped me change my life and the lives of my clients.  Breaking free from the old diet mindset that never really worked anyway, and learning how to eat, and exercise to burn fat, and increase energy in a easy to follow plan is truly amazing.

I often met with skepticism and lots of questions. I totally get that, I was a skeptic too! As a personal trainer, I was brainwashed in the diet industry. But NO MORE…. I live a life of Food Freedom, and I want to help you to live Free too.

I am happy to answer the most common questions I am asked about my program.

Before I dive into a few questions, I wanted to let you know that I have personally been implementing and tweaking  these strategies for the last year. I not only study 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 confidence.

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 break my fast (aka: eat breakfast) around noon. However, I do drink coffee in the morning, and water until I eat.  Some days, I do a fasted cardio workout prior to breaking my fast. I usually eat a large salad, or veggies with some type of protein.  I eat another meal or two, and have a meal replacement shake, sometimes with extra protein powder 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 flexibility, and 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! Carb cycling does take a little time to learn, but it isn’t difficult. Learning to count macros also takes 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. PS…  trying to eat 6 mini meals a day was really complicated compared to this!

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 them here

If you would like more information about my Food Freedom FASTer way to Fitness program use the form below, or schedule a chat. I would love to answer any other questions you might have.

Contact Us
First
Sending
Food Freedom February

Food Freedom February

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. I want you to feel amazing 365 days a year.

If you’ve been eating clean and exercising consistently without results, this program is your solution. We will be 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 simpler more effective exercise program so your body reeves up and becomes a fat burning machine.

My mission is to help you lose weight, create a healthy life, and vibrant energy, and feel great while accomplishing your goals. 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 Feb. 6th. 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 Feb. 6th, 2017
  • 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!



_______________________________________

If you are a Repeating the program, click here




The Truth about Self Care

The Truth about Self Care

I was 34 years old, a wife, a mother of a 6 and a 4 year old. The year before I buried my brother, and shortly after, my mother, and then my father. We moved from Houston, Tx to LI, NY… my husband hated it. I was totally miserable. I ballooned up to about 190 pounds. So what did I do, I enrolled in school full time! Talk about trying to distract myself. At first I was going to be a nurse, and save the world from preventable disease, then a social worker,  to save people from drugs. I was going to change the world, but I had yet to change myself. As life would have it, we again moved across the country to Tucson Arizona. Deaths, school, moving across the country, twice, little kids…..all life changing events. My life had become out of control. I was miserable. Now I was up to about 210. Every thing I did was hard. But I was good at covering it up. I gave the world the happy, fat lady. But I was dying inside. I was depressed, on the verge of medication for metabolic syndrome, I struggled to do anything with my kids…. and killed myself to volunteer, and be team mom. I was exactly like my mother, living a very unhealthy, miserable life! It became unbearable….. But God had another plan for me.

Then (1996) Now 2016

After choking on a meatball one night at dinner in 1996, and having a 40th birthday party for my husband a few days later, I was hating myself for what/who I had become.  I knew I had to make some changes. And my journey began. I went to a diet doctor and got pills…. Phen-Fen… Yes, it’s true. After taking them a few day,  I stopped. I watched my mother do weight loss drugs when I was a kid. And she died at 64 over weight and miserable. Deep down I knew drugs were not the answer. Besides that, I had used drugs in the past, with no success. This time, I decided to try something different. I took out the measuring cups and turned on the music. The measuring cups opened my eyes to how much I was eating, and the music… to how totally out of shape I really was. But I kept going, a little bit every day. Several months later, I enrolled in school, and began to educate myself on all things heath and fitness.

Fast forward…. I’ve been a personal trainer now for about 19 years. I worked in gyms, peoples homes, I owned and operated a personal training studio. I’ve helped many many many people over the years to exercise and learn to eat better. But I found out that that is not enough for sustainable change to take place.

Today I am blessed to help others transform not just their bodies, but their minds and their lives. To find the truth in their story. What we do together….We push the “time out’ button, and talk about your current game, whats working well, whats not, we conduct some experiments to see what else you can do, and rewrite the rules as we go, and your game becomes winable! My clients BECOME the BEST player in their lives.

I believe that everything we do in life can be played as a game. Games are fun…. and we should be having fun in life. Self care is the greatest of the games we play. My clients learn that winning the self care game is what makes them better players in every other game of life. When you play with confidence, and commitment, and you practice, you get better. Learning to tweak the game along the way, making necessary changes on the dime, and playing with others playing well, help you sharpen your skills… and you get very good at living the life you want. So we start with self care. Self care is most definitely a game. What you lean about YOU, and how you play spills over into every other area (or game) you play. Wrap your mind around this: Every thing you do, is a game.  Every place you go, every person you spend time with, every restaurant, every movie, every room in your home, your car, your desk at work, your comfy chair, your mothers house, your best friends, church…. all are environments…. You play in many environments. YOU are also an environment. I know it might seem crazy to think of yourself as an environment. But you are… how you feel, how you dress, how you take care of yourself, your mind, what you think, how you talk to your self, what you choose to eat…. all environments of self. You are the most important environment. Become a master in the game of self, and win.

We start with the Self environment and it all just kind of spills over to the rest of your life.

I coach the games of life…. my passion is in coaching people in the SELF environment. Thinking of yourself as an environment is a new idea, but trust me, it’s powerful. I believe that the SELF environment is the most important of them all.

I approach Self Care from the perspective of fitness, and nutrition. We break all the rules you’ve most likely been trying to live by…. you know dieting, cutting calories, eliminating certain things, and crazy cardio exercising. No more starting and stopping and starting again. We eliminate tolerations, clean up your spaces and set them up so they support the person you want to be.

Many of my clients come to me because they are experiencing what I call the big 7….. Weight gain, low energy, depression, poor sleep, insulin resistance, sugar addiction, crazy raging hormones….

When you’re experiencing any combination of those symptoms you feel like crap. Traditional diets only aggravate those symptoms. Life is hard enough. Everyone of those symptoms can be lessoned by practicing what I call Food Freedom. Food is medicine.

What exactly what we do? We eat enough food, aka: macros, (protein, carbs and fats) and exercise most days to match the fuel of the day. You get better results because your body is happy. One of the biggest complaints I get is “I can’t eat all that food!” You can, and your body will LOVE you for it. It responds by giving you enough energy, clarity, mood elevation, you come off auto pilot, and choose how to play. Weight loss as a by product of playing the game at a higher level….

Are you ready to Play to Win? My Food Freedom program, is the most effective program to get you started playing and winning the game.

I’m all in with you this year. 2017 is My Year of Fitness! Make it yours too!

Hugs, xo

Vera

 

Click here to learn about Food Freedom

6 Tips to Burn Fat and Get Lean

6 Tips to Burn Fat and Get Lean

Weight loss is about the food, but food alone will not give you a fit, lean look. That requires losing fat and increasing lean muscle. However, to do both effectively doesn’t have to be tricky. Its a balancing act that requires you to be intentional.

Here are 6 tips that will help you build muscle and burn fat, giving you a toned, fit, and healthy look.

1) Eat the right macros. Macros is just a fancy name for carbs, protein, and fat. Eating enough of the right fuel will provide your body with everything it needs to build muscle. Building calorie burning, energy producing, looking good muscle is the goal.

2) Eat at the right time. That doesn’t mean you have to eat breakfast! In fact it means experimenting with Intermittent Fasting and shortening your feeding window. Imagine having your first meal of the day at 11, 12 or 1 pm!

3). Eat for the right reason.
We focus on fueling your body with enough macros throughout the day (with food that you like) for your workouts and your life, vs obsessing over everything you put in your mouth and not eating enough.

4) Lift heavy weights (for you) to develop lean, calorie burning muscle. In order to build muscle you have to lift heavy enough weights for you. When muscles are working hard, you will burn significant calories during your workout, and your body will continue to burn calories for hours after your workout is over. This kind of muscle building will give you a lean and strong body. To do this effectively you need an intentional workout plan. This will also require that your diet includes enough macros.

5) Engage in just enough Fasted Cardio. 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 fasted cardio workout will not only burn tons of calories during the workout, but will burn calories up to 48 hours after your workout has finished.

6) Maintain the Right Mindset.
Building lean muscle while burning fat takes time. Staying off the scale, and notice Non-Scale victories. NSV go a long way in keeping you on track. 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 build lean muscle, get lean, and burn fat these tips will help. For the past several months I have built the very best program out there to help you. I’ve incorporated all of these things into my Food Freedom Fat Loss Program. My clients have gone through the program and have seen truly amazing results. My Food Freedom Fat Loss Program takes ALL of the guess work out. It provides you with the support and programming you need to be successful. Registration is open for my first Food Freedom Fat Loss Program of the year. My next Food Freedom program begins in February, and slots are already filling up. 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.

Hugs,
Vera xo

Let me know if you would like to chat first 🙂

Yes, I'm ready to try it!
Sending
For Women like Me!

For Women like Me!

Food Freedom

for women like Me!!

Thank you so much for your interest in my Food Freedom Faster Way to Fat Loss program! This is hands down, the most effective program you will ever complete. I want you to feel amazing 365 days a year!img_0760

I am extending 2016 pricing to all NEW clients. Lock in at $159, before the price goes up in January!

If you been thinking about those New Year Resolutions and know that you want to do something, but you just can’t commit during the holiday season. I understand. If you have decided that mini meals, calorie restriction, and crazy exercise schedule is not something you are willing to try again. This program is for you. We will be focused on fueling properly, and by that I mean eating enough food, and moving our bodies. I will educate you regarding eating the foods you love and exercise smarter not harder. Your body revs up and becomes a fat burning machine.

My mission is to help you lose weight, live a Food Freedom lifestyle, and feel great about accomplishing your goals. My clients are experiencing incredible results with an average of one whole dress size down in just 6 weeks. In addition to weight loss, my clients are reporting far more energy, less anxiety, more control over their food choices and mood, better sleep, and much more! Read what my clients are saying about this new program.

The January Food Freedom Faster Way to Fat Loss begins on Jan. 9th. The bonus prep days begins Jan. 4th.  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, nutrition education, and 5 days per week of movement.

What can you expect from this new program?

•Convenient 6-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
•The focus, quality, intensity, and commitment you’d expect from me, a trainer with 20+ years of success!
•FREE access to me to answer your all your specific questions
•FREE copy of a cutting edge book from my mentor and leading carb cycling expert

Here’s how it works:
•Six week training program starting Jan. 9, 2017
•You will be given a grocery list with a list of approved and 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.
•This is the last time the program will be offered at the introductory price of $159.
•Please register and pay for the training program below before Dec. 11th to lock in this rate .
•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

I am ready to make this the healthiest 6 weeks of my life!
Register here





My Top ‘Food Freedom’ Tips to Avoid Weight Gain

My Top ‘Food Freedom’ Tips to Avoid Weight Gain

The turkey is carved…. kitchen cleaned, the Christmas season has officially begin! That doesn’t have to mean weight gain. Here are my Top Tips to Avoid the 5 pounds traditionally gained between now and the new year.

1) Know what treats you must have and enjoy without guilt. We all have some deliciousness we look forward to this time of year. Now is not the time to try to avoid, rather approach with the intention of enjoying every bite. Satisfy your heart and soul, eat it slowly…. and be done.

2) Give yourself an early fitness present and START NOW. Waiting until January almost always backfires. Begin now with a goal during December to practice the lifestyle you want. It’s definitely easier to rev up, than to have to start it up after a 6 weeks of over indulging.

3) If the party scene is what trips you up, then adjust your approach by eating  a high protein snack before you go. A simple (deli) turkey sandwich, two hardboiled eggs, or handful of nuts will go a long way to keep you in check, and better able to make good choices.

4) Do a party lap at buffet parties. Talk to people as you assess the food choices. Find the high protein foods, and begin there. Take a small spoon of all the other must try, and only eat it if it is as amazing as you thought. It’s OK to leave food on your plate.

5) Step away from the table, take a deep breathe and check in with yourself. Whats happening right now? Stepping away gives you a second to reconnect with yourself. You don’t have to give in to the hype around the food.

6)  Be aware of, well meaning, food pushers. A simple No thank you should do. Hold you hands up and with a smile say no,no,no I’ve had enough. Or try saying, I’ll come back for that!Merry Christmas!

7) Keep hands occupied. Designate yourself as the picture taker….

8) Don’t wait till Jan. Go into the holiday feeling in control, already practicing a Food Freedom lifestyle.

9) Stay hydrated! This should go without saying, but just in case.

Above all, be thankful!

Vera XO

Food Freedom 2017

Food Freedom 2017

Faster way to Fat Loss

Thank you so much for your interest in my Food Freedom Faster Way to Fat Loss program! This is hands down, the most effective program you will ever complete. I want you to feel amazing 365 days a year!img_0760

I am extending 2016 pricing to all NEW clients in 2017.

If you been thinking about those New Year Resolutions and know that you want to do something, but you just can’t commit during the holiday season. I understand. If you have decided that mini meals, calorie restriction, and crazy exercise schedule is not something you are willing to try again. This program is for you. We will be focused on fueling properly, and by that I mean eating enough food, and moving our bodies. I will educate you regarding eating the foods you love and exercise smarter not harder. Your body revs up and becomes a fat burning machine.

My mission is to help you lose weight, live a Food Freedom lifestyle, and feel great about accomplishing your goals. My clients are experiencing incredible results with an average of one whole dress size down in just 6 weeks. In addition to weight loss, my clients are reporting far more energy, less anxiety, more control over their food choices and mood, better sleep, and much more! Read what my clients are saying about this new program.

The January Food Freedom Faster Way to Fat Loss begins on Jan. 9th. The bonus prep days begins Jan. 4th.  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, nutrition education, and 5 days per week of movement.

What can you expect from this new program?

•Convenient 6-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
•The focus, quality, intensity, and commitment you’d expect from me, a trainer with 20+ years of success!
•FREE access to me to answer your all your specific questions
•FREE copy of a cutting edge book from my mentor and leading carb cycling expert

Here’s how it works:
•Six week training program starting Jan. 9, 2017
•You will be given a grocery list with a list of approved and 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.
•This is the last time the program will be offered at the introductory price of $159.
•Please register and pay for the training program below before Dec. 11th to lock in this rate .
•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

I am ready to make this the healthiest 6 weeks of my life!
Register here