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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.

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FOOD FREEDOM level 1 program Nov. 14th

FOOD FREEDOM level 1 program Nov. 14th

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Thank you so much for your interest in my carb cycling online training program! This is hands down, the most effective program you will ever complete.

Today ONLY I am extending a $50 discount to all NEW clients. Thats only $149 when you join today!

If you’ve been eating clean and exercising consistently without results, this program is your solution. We will be focused on fueling and moving our bodies. I will educate you regarding eating the foods you love and exercise smarter not harder. Your body reeves 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, and much more! Read what my clients are saying about this new program.

The next round of the carb cycling and intermittent fasting program will start on Nov. 14. 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 right through the holidays!
•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 specific questions
•FREE copy of a cutting edge book

Here’s how it works:
•Six week training program starting Nov. 14, 2016
•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 $149.
•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 15 registrants

Vera xoxo

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




Registration is now open *****Carb Cycling 101***** Fall Fast Oct 3rd

Registration is now open *****Carb Cycling 101***** Fall Fast Oct 3rd

Thank you so much for your interest in my carb cycling online training program! This is hands down, the most effective program you will ever complete.

Your satisfaction is my guarantee, or your money back.

If you’ve been eating clean and exercising consistently without results, this program is your solution. We will be focused on fueling and moving our bodies. I will educate you regarding eating the foods you love and exercise  so your body reeves up and becomes a fat burning machine.

My mission is to help you lose weight, create a healthy life, and feel great about 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, more control over their food choices and mood, and much more! Read what my clients are saying about this new program.

The next round of the carb cycling and intermittent fasting program will start on October 3th. 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.

What can you expect from this new program?10882249_10205325382831957_8128606567415848334_n

  • 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 specific questions
  • FREE copy of a cutting edge book

Here’s how it works:

  • Six week training program starting Oct. 3, 2016
  • 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 $199. 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.
  • 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 15 registrants

Vera xoxo

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


Cell phone #




5 Reasons Working Out from Home is a Good Option!

5 Reasons Working Out from Home is a Good Option!

1.  You can do it any time you feel like it. I know I say to schedule it in and make exercise a Non-negotiable. And thats true, having a plan, a dedicated time is best. But for those times when you have a few extra minutes and you just want to get in a quick one, turn on Beachbody ON Demand and workout! Your favorite trainer is always available or try a new one.

2.  There is no worrying about how you look. Thats a big one for me. I mean if Im going out in public, even to exercise, I have to at least have some makeup on, or lipstick. I  want to make sure I look kind of cute. Come on, you do that to, right? So often I get my best cardio burn right at home in a moments notice, in my pjs and no bra! I Just Do It!

3.  You can practice those “hard” to do moves, you know, like burps 🙂 Seriously, I know that I look ridiculous when I do them, and I’m always self-conscious when they come up in a class. I realize that no one is looking at me…. it’s just one of those things in my head. So, I do them at home, and guess what. I’ve gotten really good at them. I still probably look ridiculous, but I can do them now, without falling over! Yea!!!

4.  Working out from home is time effective. How many times have you gotten to the gym and all the machines are taken. Ok, we don’t have that problem as much any more, what with all the mega gyms, but the parking lot is so full, you drive around, can’t get a decent space so you just pull out, and drive home all aggravated. Now if you workout when you get home, that would be good, ….. but instead you pour yourself a glass of wine? What a waste of precious time. The other disappointment is when the class you want to take is so full, it’s uncomfortable, so you leave. Or heaven forbid, your favorite instructor is not there! You might try hoping on the treadmill, but your bored in a minute, think of all the things you could be doing instead, and out you go. Thats not really a workout 🙁

5.  Finally, working out from home is cost effective. Now listen, if you belong to one of those mega gyms that are only $20 a month and you go regularly, then thats great. Im talking to those of you who have the membership, because it’s only $20 a month, and don’t ever go. If your argument is but I can’t work out at home, I don’t know what to do. I have a solution for you. Join me, using Beachbody ON DEMAND. Be my workout buddy, we can message each other, stay connected on FB, challenge each other, celebrate each workout victory, and kick each others booty to get it done. Join my tribe and Live Fit, and Spread Joy!!

Ok, thats it….. I have to get my workout in before I take my shower and start my  day. Make it a great Friday my friends.

Live Fit, Spread Joy,

Vera

Sauteed Chickpeas

Sauteed Chickpeas

Drain and rinse one can of chickpeas pat dry
combine:
2 tsp smoked paprika13478_10206463680568689_6476670876302259558_n
1/2 tsp cummin
1/2 tsp cayenne pepper
1/2 tsp salt

mix with chickpeas

heat 2 tbls olive oil in a sautee pan
make sure oil is hot before you add the coated
chick peas.

cook 10 to 15 minutes shaking pan often.

I eat them just like that,  as a snack. They are not really
crunchy, but they are delicious, or add them to as salad, or
lightly smash them and use on a sandwich. Yummmm

Enjoy and,

Live Fit, Spread Joy!

 

4 Reasons Why You Shouldn’t Skip Breakfast!

4 Reasons Why You Shouldn’t Skip Breakfast!

coffee-231x300We dream of waking up early, enjoying a cup of coffee, having yourself all put together, healthy breakfast ready to eat as the kids come out of their rooms, also all ready to start the day…. Yea, but in reality, the drill goes something like this…you drag yourself out of bed after hitting the snooze a few times, and race against time to get the kids up and ready for school, you might pass your hubby in the hallway before he runs out the door, and you have to rush to get yourself together, the kids out the door, and arrive to work on time. Whew…a nutritious breakfast is practically impossible. So often many people simply choose to skip it. Perhaps you’re so busy in the morning, you don’t even realize you’re hungry. I’m here to tell you that you should never skip breakfast. Wait, what was that? You’ve heard this before….. Well, I’m going to give you 4 reasons why you don’t want to skip your morning meal any longer:

1. It boosts your metabolism.

Yes, it does. Think about it…you’ve been fasting all night. Your body’s processes have slowed down as a result. You need the nutrition and calories to get your metabolism going for the day.

2. You are a good role model for your children.

You are setting a great example for your children when they see you making healthy choices. In a world that is now plagued with obesity, it’s important to teach our young ones that nutrition matters.

3. Research has shown that people who eat breakfast lose weight easier and keep it off.

Nope, I’m not making this up. Think about it. Have you skipped breakfast before? If so, there was a good chance that you were famished by lunch. When we are THAT hungry, we are more apt to make poor choices.  According to WebMD, “…a research group analyzed government data on 4,200 adults. They found that regular breakfast eaters were more likely to exercise regularly. And women who ate breakfast regularly tended to eat fewer calories overall during the day.”

4. You can concentrate at work or school.

When you skip breakfast, your blood sugar is going to be lower resulting in lack of concentration, moodiness, and decrease in memory. This type of situation is only setting yourself and your children (if they are skipping breakfast) up for failure.

I want to share 2 easy breakfast recipes that are staples in my household:

Shakeology is my breakfast of choice almost every single day. It’s quick, easy, and extremely nutritious.

My absolute favorite way to make it is:

  • 1 scoop of Chocolate (or Strawberry) Shakeology

  • 1/2 avocado

  • 10 oz water 

  • ice 

Blend all ingredients in a blender, adding ice to desired thickness.

The beauty of Shakeology is that if I sleep through the alarm, and I don’t have time to even stop in the kitchen…instead I’m running through, I can grab my shaker cup, a packet of Shakeology, and water. I’ve been known to actually mix my shake in the car at a stoplight. It delivers the healthiest meal of the day!

If you aren’t a “shake for breakfast” person and have even a few extra minutes to spare, here is my second favorite breakfast that is simple to make, Steel Cut Oatmeal:

  • Prepare ahead of time and reheat in the microwave. You will think it was just made. 

  • 3 TBSP walnuts

  • 3/4 cup fresh berries, an apple or 1/2 a banana

  • 1 TBSP pure maple syrup

Mix ingredients together and enjoy.

Breakfast doesn’t have to be complicated. Think basic. Think nutritious. Think yummy. Think leftovers.  Also think “metabolism,” “good role model,” “weight loss,” “energy” and “concentration.” Do you have a favorite “go to” breakfast food? I’d love for you to share your easy, healthy, favorite breakfast recipes on my Facebook page for others to enjoy!

Live Fit, Spread Joy!!

Vera

Lose Weight with Clean Eating Tips

Lose Weight with Clean Eating Tips