Browsed by
Tag: Intermittent Fasting

Why Intermittent Fasting?

Why Intermittent Fasting?

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

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

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

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

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

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

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

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

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

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

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

Lets do this!

Coach Vera

Register here:

Read More Read More

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




Why practice Carb Cycle & Intermittent Fasting??

Why practice Carb Cycle & Intermittent Fasting??

 

   Food Freedom the Game!

The most effective way to live without dieting…

Intermittent Fasting & Carb Cycling

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

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

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

Today, I can honestly say that I have never looked or felt better. Because of the amazing results I saw with this combination of nutrition and workouts, I created what has now become my Food Freedom, the Game Plan for women who are tired of living the miserable life of dieting. Today, hundreds of my clients have seen significant results in terms of fat loss, energy levels, overall health and confidence.

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

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

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

Carb Cycling

What is Carb Cycling?

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

Why Carb Cycling?

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

What does Carb Cycling do?

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

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

Intermittent Fasting

What is Intermittent Fasting?

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

So when do I eat?

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

Is Your Head Spinning Yet?

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

Coach Vera

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

 

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





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.

First
Sending

 

Best of Both Worlds

Best of Both Worlds

Let me tell you a little story. I know this lady, I know her very well. A long time ago she weighed over over 200 pound. She was on the verge of diabetes, blood pressure meds, and an inhaler. She had no energy to play with her kids, she didn’t feel pretty, in fact she felt embarrassed, and disgusted with how she let herself go. One day she had had enough, and decided to do something about it. There were so many confusing and crazy diets available, so she just took matters into her own hands and did her own thing. She lost a lot of weight, and began to help others. But somewhere along the way, she got caught up in the commercial diet industry. She began to try various diets, and found herself, going up and down the scale. Not a lot at first, but with each miracle plan she tried, she would gain a few more pounds. Her clothes were all tight, she was depressed, and she was having to buy a bigger size. Her confidence was again lost. Then one day, a few years ago, she decided to try this new program… The 21 Day Fix.  It to seemed to good to be true, but she got it anyway. It was the 30 minute workouts that had her intrigued, and little colored containers too. After the first 21 days, he felt like she had found the secret. She stayed with it for a couple of years. But then she became curious with carb cycling. So she broke from the fix that had worked so well and she tried carb cycling. And she loved it too. Now this was a problem, which program should she stay with. Which one should do? She was a bit panicked with the choice. Then the DUH moment came. “Why can’t I do both, she thought? And so she set out to blend the best parts of her favorite programs into one plan. She eats more food, she works out smarter, she has great fit friends and she has sustainable results, and best of all, she is the fittest and healthiest of her entire adult life.

You want that too? Jump in the level one carb cycling program. You can still do your your favorite workout program, and eat really  food. It’s the best of both worlds…. beginning on Oct 3. I will help you like I helped the girl in my story and hundreds of others. Oh, and in case you didn’t get that, I am the girl in the story!  Click here

Live Fit, Spread Joy!

Vera

Then (1996) Now 2016
Then (1996) Now 2016

 

 

 

 

 

Summer Showdown 6 Week Bootcamp

Summer Showdown 6 Week Bootcamp

 

Thank you so much for your interest in my Summer Showdown 6 week carb cycling and intermittent fasting online training program! This is hands down, the most effective program you will ever complete.

My mission is to help you lose weight, create a sustainable healthy lifestyle, and feel great about accomplishing your goals. My clients are experiencing incredible results with up to 6 lbs lost in one week! In addition to tremendous 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.

The next round of the carb cycling and intermittent fasting program will start on Monday, August 22. You will be added to a group to learn the meal plan details, workout routine, and pertinent information the week of August 15th. The online program includes a focus on goal setting, carb cycling, intermittent fasting, nutrition education, and 5 days per week of movement.

If you are ready to commit to this 6 week program, register below! Your satisfaction is my guarantee.

The 6 week online training program will start on Monday, August 22, 2016.

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 specific questions
  • FREE copy of a cutting edge book

Here’s how it works:

  • Six week training program starting on August 22.
  • 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. The workout will include plyometrics, running drills, and pilates.
  • 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 Carb Cycling Intermittent Fasting program will be only $159 as a introductory price special.
  • Please register and pay for the training program below. I am only accepting the first 12 ladies who register and several spots have already been filled. After you register, I will send you the health forms, waiver and liability forms. Payment (in full) and all forms are due prior to the start of the program. Please let me know if you have any questions at all!

Register below. I will be accepting the first 12 registrants. Yes, this program is perfect for fitness pros, and health coaches.

Vera X0

                      12122419_980307758692471_4852611261751742988_n

Fuel a Healthy Lifestyle…….. Carb Cycling 101- REGISTER NOW

Fuel a Healthy Lifestyle…….. Carb Cycling 101- REGISTER NOW

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

My mission is to help you lose weight, create a sustainable healthy lifestyle, and feel great about accomplishing your goals. My clients are experiencing incredible results with up to 6 lbs lost in one week! In addition to tremendous weight loss, my clients are reporting far more energy, less anxiety, more control over their food choices and mood, and much more!

The next round of the carb cycling and intermittent fasting program will start on Monday, July 18. You will be added to a group to learn the meal plan details, workout routine, and pertinent information the week of July 11. The online program includes a focus on goal setting, carb cycling, intermittent fasting, nutrition education, and 5 days per week of movement.

If you are ready to commit to this 6 week program, register below! Your satisfaction is my guarantee.

The 6 week online training program will start on Monday, July 18, 2016.

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 specific questions
  • FREE copy of a cutting edge book

Here’s how it works:

  • Six week training program starting on July 18.
  • 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. The workout will include plyometrics, running drills, and pilates.
  • Participants will be required to pay in advance and fill out all health forms, waivers, and liability forms before the program begins
  • Participants will be required to log their food and do daily checkin’s with me via text or email.
  • The Carb Cycling Intermittent Fasting program will be only $159 as a introductory price special.
  • Please register and pay for the training program below. I am only accepting the first 20 ladies who register and several spots have already been filled. After you register, I will send you the health forms, waiver and liability forms. Payment (in full) and all forms are due prior to the start of the program. Please let me know if you have any questions at all!

Register below. I will be accepting the first 20 registrants.