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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




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
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




FALL FAST ~ Carb Cycling 101

FALL FAST ~ Carb Cycling 101

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 #


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8 Truth’s on How to Lose Weight

8 Truth’s on How to Lose Weight

1. Find your reason for losing weight.

In the beginning the reason may be you have a reunion or vacation or a big event, and thats OK. What ever gets the ball rolling serves the purpose. But eventually, as you get stronger and endorphins kick in, and your getting results, your reason can change. And it can help keep you anchored to your goals, and lifelong fitness dreams. I have personally entered contests that offered money to lose weight and sure, money is motivating, but along the way, as I felt better, my health became the prize. Find your reason, and if you need to, go stand in front of the mirror, turn off the cell, the laptop and TV and just find your reason. Be raw, real and write it down. In some cases your “Why” may make you cry.

2. Set a Goal.
As much as you don’t like the scale, or tape measures, it’s imperative for you to know your starting point. Get a pad or  journal, write down your weight and measurements and ask yourself, what a real measurable goal is. Telling your best friend that you want to look good in a dress is great, but that doesn’t really give you a tracking progress. Name your goal. Is it 20lbs? 30lbs? Pick your number, pick a date, write it down and begin manifesting that goal.

3. Pick your plan.
What do you like to do? Lift weights, ride a bike, run? Find your passion again and if you don’t have one, then start here: Ask yourself what is mostly holding you back from working out. Is it a busy schedule? Is it injuries? Is it time scarcity? Find this answer and then apply it. When you find a workout that works for your schedule and works for your goal and happiness, then you will likely have more success than a plan you don’t like and are just doing it to get through the workout. I like to do a lot of different things, from being outside, to classes, and my favorite is banging out a quick one at home.  If you need helping picking a plan, I can help you with most anything.

4. What are you willing to give up?
In order to get healthy, you will likely need to give up some things. Make a list of all the things that ‘keep you unhealthy’ and reprioritize. Is it junk food around the house that can be removed? Is it friendships that support bad habits? Is it bad time management? What things are sabotaging your goals? Make a list of what you need to change in your daily, weekly, or weekend life; and yes, you may have to let some lunch buddies, or friendships go, for a while. It’s not because you don’t love them, it’s because you love yourself enough to get healthy and you need to get stronger and learn how to say no sometimes.

5. Figure out what got you here and make peace with it.
We all have times in our lives that we gain weight. It may be a new relationship and you kind of let yourself slide. It may be the ending of a relationship and you turned to food or drinks for comfort. It may have been a death, job loss, the birth of a baby, in any case, make peace with what happened and work to turn it around so that you are not continuing on a self-defeating path. Chances are likely, you know how you gained weight and you just need to make peace with it and let it go, so that you can grow.

6. Perfection.
Let go of the perfectionist syndrome. Many people will analyze a program a to death, and try to control the plan, before they even start. Perfectionism is often what keeps you stuck. You paralyze yourself with an overwhelming perfect ‘set up for weight loss’, when all it is, is a perfect set up for failure. Know that there will be days that you nail it, and there will be days that you struggle, but as long as you are making the choices to support your goals each and every day, you are one step closer to that goal. Don’t throw in the towel over one mistake or one pound, get over it and keep moving forward.

7. Find some Fun.
Find a 5K, 10K, a Tough Mudder, a Muddy Buddy.  These are great ways to stay on track.  Shoot for mini goals along the way. All this training can be not only targeting weight loss, but it’s pretty darn exhilarating to cross a finish line. Getting a medal is like getting when you got a ribbon in grade school. Some of us liked the ribbon more; it’s a sign of accomplishment and a tangible pat on the back. And when you shift your focus to a fun sporting event, rather than yourself, you’ll be surprised at ‘how fast’ you lost weight.

8. Find a Support Group.
Yes a weight loss support group! People who take on life change need Coaches, friends, and people in their lives that are on the same path. It’s what keeps you strong when the mind starts working against you. I can’t tell you how many times I have picked up a phone and called a friend walk me off a ledge, and by the time I hung up BOOM, I was hitting my workout hard. Think of it like AA. People there are trying to get healthy and they need support. And being around like minded individuals keeps them strong. Even after doing this for years, I still need and count on my accountability people. That is what support does, it keeps you strong. And, that is what I do, Coach, people like you, who just want to lose weight and keep it off forever.

I hope this helps you become a better player in your fitness game. I have played the game and been up and down the scale, pregnant, injured, depressed, very overweight, in my best fit range for many years now,  our games may be different, but we are all playing to win.

And I hope that this helps you feel okay with where you are and encourages you to maybe take that next step.

Life is a Game, Play to Win!

Vera

Coach Vera’s favorite foods

Coach Vera’s favorite foods


Coach Vera’s easy fool proof Breakfast:

2 Scrambled whole eggs

Lightly wilted spinach

1 pc Ezekiel toast


 

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Spray a small frying pan with non stick cooking spray, heat

scramble 2 eggs with a ounce of water, salt and pepper to taste

add to hot frying pan, cook until done, transfer to dish

in the same hot pot, add baby spinach, remove from heat, toss lightly wilt

transfer to another plate, add eggs to top

serve with toast. (I like my toast dark, and eat it dry)


 

prep time: 5 minutes

cook time: 5 minutes

calories 210


 

 

 

5 Tips to Stay on Track during the Holidays

5 Tips to Stay on Track during the Holidays

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Thanksgiving is behind us, and Christmas and New Year are looming just days away. All of the festivities are in full swing, so how is one to stay on track with health during the holidays?

Look I get it. I’m running around as well…parties, shopping, cooking, teaching…all while running a home based business, and now watching my new grandson a couple of days a week. It’s a lot. When life gets crazy, it’s easy to let your health take a back seat. I know because I’ve done it…over and over again.The problem is that all this extra stuff over the holidays puts an incredible amount of stress on our body. Our body, in return, will react…most of the time with fatigue and/or weight gain. But those aren’t the only issues, stress can show up in many other ways. When we do this year after year, the stress takes a cumulative affect on us. Here’s the reality: the holidays happen, yup every year. And I look forward to them. So what can you do NOW, perhaps differently than in the past to help combat the stress and stay on track? Here are my top 5 tips:

  1. Set realistic expectations. Don’t try to do everything yourself. You can’t!  Ask for help. You’ll be amazed how willing others are to wrap the presents, bring a dish, or do what ever it is you ask for. Also pick and choose the activities that you’ll do. Trying to do everything will stress you out. The holidays are to be enjoyed, yes even by you 🙂

  2. Drink water. Keep a bottle of water with you at all times. If you are snacking, drinking adult beverages (more often than normal), or running around like a nut, toxins will build up in your body. Water is imperative to help flush out your system and keep you hydrated. You will feel so much better just by ensuring that you are drinking enough H2O. It’s true! Try it.

  3. Walk walk walk. Working out may be the last thing on your mind and doesn’t really fit into your holiday schedule, and that makes it’s easy to put it off. But exercise will help combat stress. So even with all of the busyness, you can walk. It’s not difficult to add extra steps. Park far away from the store (not a hard one during this time of year.) Take a walk around the block during lunch or when you get home to clear your head. Just get moving!

  4. Have a game plan. Remember, the holidays are IN December. They aren’t the entire month of December. Big difference yet many treat December as a free-for-all. There is no reason to go wild with food. Eating unhealthy foods a couple of times during the holiday season can be dealt with. Eating them all the time in December will put an incredible amount of stress on the body, possibly resulting not only in weight gain but adrenal fatigue and leaky gut, restless sleep.

  5. Have a support system. This can be family, friends, or even online support including my Facebook page…hint hint. Sometimes we just need a safe place to vent and know we are not alone. I don’t know about you but just connecting with like-minded friends on social media helps keep me from reaching for the cookies. It’s the truth, I count on you for my accountability too.

In short, it IS possible to have an awesome Christmas and New Year season with minimal stress. You just have to plan for it, and then stick to your guns. When January rolls around and you are feeling way ahead of the game, you won’t regret having followed any or all of these simple tips. You and your body will be better off because of them. Now grab a glass of water and go take a walk. 😉

Life is a game, Play to Win, even in December!!
Vera

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I am here to support you, reach out with questions or comments.

Click here

All I Want For Christmas is to not gain weight!

All I Want For Christmas is to not gain weight!

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Lets be honest… the Holiday season is upon us. For me that means parties, dinners, eggplant parmesan, butter cookies, eggnog, and making everyones favorites…the list is long.

Most of the time people get completely caught up and give up on maintaining any sort of fitness goals during the holidays, or WORSE, they spend the entire holiday season feeling guilty, fat, bad about themselves, and just waiting for the New Year to come so they can start FRESH… Guilt at the expense of ENJOYING the season!

Fads, diets, trends, cleanses, starvation, etc.. NONE of them work. What does work is REAL, SUSTAINABLE solutions, aka: LIFESYLE

Now is not the time to go on a strict diet and try to not eat grandmas pie…. That will only leave you stuffing that desire with a bunch of other crap, until you say screw it. I know, I’ve been there before, and yea, I put ON weight.

I went ON and OFF every “diet” I ever went on. The holidays are part of life. What you need is a Balanced and sustainable solution to YOUR specific situation, needs, goals, desires, etc….

You know exactly what your weaknesses are, where you slip up, and if you’re like me, you know going in to certain situations what is going to happen, even when you try telling yourself, you’re not going to have any of Aunt Sally’s special Christmas cake.

Instead of feeling guilty, beating yourself up, and throwing in the towel, how about we make it work FOR you? What if you could enjoy your holiday parties, holiday treats, a cocktail or 2 (or 3) and STILL stay on track and LOSE weight? Would that be something you’re up for trying?

I’ve been living this lifestyle for years. I do not gain weight over the holidays anymore. I’m going to tell you, and help you do the same! I’ve decided to start a very special small group on December 1st. only about 20 people, very detailed, and very specific to the holiday season.

So don’t put your skinny jeans away for the winter just yet!

Register for the 21 Day Christmas Fit Challenge

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5 Day Melt Down Challenge

5 Day Melt Down Challenge

Follow a 5 day menu, exercise and join our private accountability group on Facebook. The 5 Day Melt Down gets results.
Here is what you will get:

* 5 day menu plan
* Workout coaching
* Fitness and nutrition tips and advice
* Private FB page to connect with other challengers
* Free Coaching and Support from me Vera Knight.

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[gravityform id=”2″ name=”Register for the Fit Mama 50 Challenge”]

And while you’re waiting for a response back from me, add me as your FREE Coach and browse through our Challenge Packs. Make note of which challenge pack you like, we can discuss the best one for you when we follow up with you.

Metabolism: 4 ways to keep it burning

Metabolism: 4 ways to keep it burning

We hear people all the time blame their weight-gain on their slow metabolism. Or we are told to eat several times per day to keep our metabolism moving, but if we already have weight to lose, isn’t that counter-intuitive? Let’s take a look into what exactly metabolism is, how is works, and what we can do to keep it working to our advantage.

Simply put, Metabolism is the process that takes everything that we eat/drink and converts it into energy for our body to use. Our body uses this energy whether we are awake or asleep. It’s a complex system that is different for everyone based on age, sex, and body composition (how much muscle and fat that you have.) When we say we’ve burned X amount of calories, we are talking about our metabolism and energy. Our basal metabolic rate (BMR) is the amount of calories that our body uses to survive in a healthy manner at rest. This includes things that we don’t have to think about: circulation, breathing, repair of tissues, etc. We can thank our BMR for about 60-75% of the calories that we burn daily. The rest of the calories burned depends on our physical activity and how well our body processes food.

Fact. One pound of muscle burns approximately 40-60 calories per day. The number varies per person. One pound of fat burns approximately 1-3 calories per day.

Fact. People who have more muscle mass burn more calories per day even when at rest.

Fact. Metabolism can be altered regardless of age.

Fact. Physical activity is the one variable that is most easily changed.

Most weight gain occurs because we ingest more calories than we burn, so common sense would mean that if we simply eat fewer calories, we’d lose weight, right? Well, not so fast. When we go on low-calorie diets or skip meals and don’t eat enough calories to maintain our BMR, we are actually slowing our metabolism down. Our body is smart. It automatically thinks STARVATION…CONSERVATION…MUST SURVIVE. To protect itself to survive, body processes…ie metabolism…slow down. Even worse, our body begins to burn our own muscle for the necessary calories (yes this will show as a weight-loss on the scale but at what expense?) When our metabolism slows down, it suddenly becomes easier to eat more calories than we burn. Result? Weight-gain over time…even though we didn’t mean to…and the weight gain is fat, which burns less than muscle. In essence, we’ve just replaced muscle with fat.

Let me just say there are medical conditions that will affect metabolism and must be dealt with under a physician’s care. The vast majority of people, however, do not fall into this category.

OK, so now that we’ve had a quick one-minute anatomy & physiology lesson, what can we do to change our metabolism?

I’m going to give you four simple steps that work.

1. Eat 5-6 small meals per day. Have you ever been camping and sat around a campfire? If so, you’ll remember that you must continue to add kindling to the fire so it doesn’t burn out. We need to think of our metabolism as a fire. Eating small, frequent meals keeps our metabolism burning.  Note…we must choose healthy foods for these meals. If our frequent meals consist of fat and sodium-laden, nutritional-void items, we’ve missed the mark entirely. If you struggle with eating that often due to work, plan ahead for portable, healthy snack foods including protein bars & Shakeology.

2. Add in weight training 3 times per week.  Remember the above fact? Muscle burns more than fat. Adding more muscle to our body via weight training means less fat, a tighter body, and smaller clothing sizes. Yea, I could live with that.

3. Do aerobic exercise 5-6 times per week. Although cardio doesn’t really help us build our large muscle groups, it does rev up our metabolism potentially for hours afterwards! Faster metabolism means more calories burned.

4. Drink enough water. Even being mildly dehydrated can slow your metabolism. Our body needs water to process calories into energy. Drink up!

In short, don’t allow yourself to fall into victim-mode, believe the fallacy that you have a slow metabolism, and think that you can’t do something about it. Also don’t sabotage yourself by unwittingly slowing your metabolism down by low-calorie diets. If you will commit to eating 5-6 nutritious, small meals per day, adding in weight training and cardio exercise, and drinking enough water, you CAN make positive changes. I know you can, and I believe in you.

Get Started & Never Look Back!
Vera