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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!




_______________________________________

If you are a Repeating the program, click here




Does Inner Freedom lead to Food Freedom or is it the other way around?

Does Inner Freedom lead to Food Freedom or is it the other way around?

What causes the mind to go rouge and do the exact opposite of the thing you want to do? You know, like when you go on a diet and before the day is over you’ve blown it and are left feeling like a failure again. That, what causes that?

Thats your inner game, aka: your subconscious mind/body. It’s job, to protect you. But, protect you from what, doing better in the world? Our past experiences, live in the body, and rule the way you respond to life today. The problem is that those experiences probably have nothing at all to do what you are wanting to do in the here and now. But because they are stored in subconscious mind, they actually rule the choices you are making in the present. Think of it as an inner conflict. In spite of your best intentions to do something, to play bigger, to play better, that powerful subconscious seems to sabotage your efforts every time. And your not even aware of it.

Changing this has nothing to do with mustering up more will power, and muscling your way to success. Seriously, have you been successful, long term, using will power? Probably not.

So how do you make lasting changes?

First things first. The mind has a way of trying to keep you safe. For example, for years my clients would begin a new weight loss program, and ultimately fall right back to doing the same things that got them here in the first place. Thats because most us learned at a young age, that learning something new is scary. What if I fail? Their gonna laugh at me? What if it’s too hard? Those fears are stored in the body, and although we don’t even realize it, it’s those fears that cause us to fail over and over again throughout life.

Next you have to know that the body will give you clues when the subconscious mind is taking over. The problem is you’ve been ignoring the energy of the subconscious for so long, chances are you don’t even feel it. But it’s there. Being willing to tap into it, experience it, and allow it, will give you insight into how powerful it is. Yup, it seems scary right, but seriously, working with me is not so scary, but it is life changing! It’s actually very cool to feel that energy in your body and learn how to use it. Guiding my clients through Inner Freedom is the best part of what I do.

Approaching life from this framework is probably different than what you are used to. Im not going to give you another diet, Im giving you a life changing skill. FYI, I was a little scared when I first started to do this kind of work too. But inner freedom is the catalyst to becoming a great player in every game of life. And thats the ultimate goal to BECOME who you want to become!

The bottom line, the subconscious mind doesn’t want you to be afraid. Thats exactly why it sabotages your best efforts…. It wants to keep you small, and seemingly safe. Food is an easy, legal way to numb you, distract you, comfort you. It doesn’t talk back either, it does the opposite. It convinces you, in the moment anyway, that you shouldn’t feel bad, to go ahead eat ____, you can get back on your diet bandwagon tomorrow. You won’t fail tomorrow, because I, your subconscious, will keep you safe..

My clients break free from that endless loop. My Inner Freedom method will help you feel into the fear that is holding you back from achieving your hearts desires. Its not magic, it’s judgement free awareness. I guess in a way it is magic. Inner Freedom is powerful, and will change your life. You won’t need
will-power to get through life. Inner Freedom leads to Food Freedom, which leads to a healthy, energized, clear life that you live freely and with great joy.

Know someone who would benefit from reading this, feel free to share it.

My personal inner freedom work allows me enough energy to give back to the world. I would love nothing more than to have a easy conversation with people curious. I have spots reserved for just such a conversation with you. Get one now before they are all gone. Schedule NOW

Live Fit, Spread Joy!
Vera

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





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




FLEX

FLEX

Fall Fast FLEX DietingI am thrilled to announce the launch of my FLEX PROGRAM! This program combines the best of my level 1 program (5 day carb cycle), and introduces you level two. Intermittent fasting, advanced workouts, and an IIFYM (if it fits your macros) approach.

We will be focused on fueling our bodies to crush workouts in addition to burning fat effectively. I will educate you regarding how to restructure your metabolic process so your body is a fat burning machine. I will also teach you how to improve satiety, insulin sensitivity, and reset your hormones. This ongoing program will include custom macros for each participant, and adjustments as we go along.

Through this active accountability program you will have the opportunity to win prizes as you become even more efficient at burning fat!

Because we are implementing upper-level strategies through this program, I am only accepting clients who have gone through my bootcamps earlier this year or fellow health coaches and personal trainers. If you are new to counting macros, intermittent fasting, or carb cycling, I will be leading a level 1 program for you beginning October 3.

This highly effective program starts on Monday Oct. 3, 2016

You will learn:

How to restructure your metabolic process so your body burns fat like an incinerator.
How to improve satiety
The importance of flexibility
How to calculate and track your custom macros
The importance of proper fuel and a good attitude

How it works:

Ongoing program kicks off on Oct. 3, and runs through Dec. 18, 2016
You will receive a live 20 minute strategy call with me
You will receive help setting your custom macros
You will be added to an active accountability group
You will be expected to check-in daily
You will have the opportunity for prizes

The cost of this program is $299. If you participated in one of my bootcamps earlier this year, you will receive $100 off this 12 week program. You must have an understanding of carb cycling, intermittent fasting, and IIFYM. If you do not, please join my level 1 program beginning Oct. 3rd. Fellow personal trainers and health coaches are welcome to join. Schedule a Consult NOW

Please use this Paypal link to register now.

I am only accepting 10 clients into this program. Spots will go fast, so be sure to reserve your place today.

I am excited to work with you!




Vera xo

FALL FAST FLEX Program

We would like to hear from you. Please send us a message by filling out the form below and we will get back with you shortly.

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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.

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