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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:

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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




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

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7 Day Sugar FREE Challenge

7 Day Sugar FREE Challenge

There is no better time than right now to get on track & purge the sugar.

To get access to the FREE plan Click  here

How this 7 day Sugar Free Challenge works.

What you get is a simple menu, shopping list, recipes. You commit to exercise every day for 20 minutes, at home, no equipment necessary, or in the gym if you prefer, and you connect daily in a private FB group.

Guidelines:

* Only whole foods (mainly things that were once alive)
• No soda
• No sugar, not even artificial sugar
• No dairy
• No white stuff
• No fried foods
• Small portions (5 mini meals throughout the day)
* Lots of water

There is plenty of food, and when you follow the plan you will get results. Challengers in the past lose an average of 3.5 lbs. Some even more.

I assure you, following the plan will reduce your cravings, kick start your metabolism, and give you confidence.

You can repeat as often as you like. As this is the food/life style that will give you sustainable results.

Register here

Note: If you choose to use Shakeology for the challenge, contact me, or the coach who invited you directly.

Happiness is a learned skill

Happiness is a learned skill

I have this crazy idea! Why not treat happiness as a skill?il_570xN.419402149_jxhn

I mean, we learn all kinds of things in life, right? What do you suppose would happen if you start doing more of the things that make you happy, and less of the other things. For example, I love to read, and for a long time I got away from it. I would sit down at the end of my day, and instead of picking up a book or magazine, I would turn on the TV. The TV distracted me, and I found myself just losing my mind to it. I even told my husband I wanted to get rid of it! Yea, he said you’re crazy! Since getting rid of it is not an option, I went out and bought a good lamp, cleaned my reading glasses, and now, I read.

Making compromises, as you move in the direction of happiness in never a bad thing.

4 Tips to begin.

1. Create a list of all the things that make you smile. Thinking about them  will immediately make you feel better. It can be something in the moment, or a long range plan.

2. Try new stuff. Play with the possibilities and be open to finding new ways to add happiness to your life. You never know what you will discover.

3. Take action to bring happiness into you life. You are in charge of your own happiness. You create the space, make the time, or plan for the future.

4. Guard your happiness. Become aware of the many ways others drain you. Even people you love. Manage how much time you spend with them.

Finally, from the Good Book….. Summing it all up, friends, I’d say you’ll do best by filling your minds and meditating on things true, noble, reputable, authentic, compelling, gracious—the best, not the worst; the beautiful, not the ugly; things to praise, not things to curse. Philippians 4:8 The Message

What will you choose to do today that will make you happier?

 

Bacon Basil Twice Baked Sweet Potatoes

Bacon Basil Twice Baked Sweet Potatoes

I would never think to combine bacon with sweet potatoes.  I found this recipe on a Paleo website. I don’t follow the Paleo principle. I am much more flexible in my food that that. I personally don’t believe in eliminating whole food groups or think I should never have something again. Having said that, I certainly don’t discriminate either. Paleo has some amazing recipes. And this one… Its going down tonight!!
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Bacon Basil Twice Baked Sweet Potatoes
Prep time 15 mins.. Cook time 45 mins.. Total time 1 hour
Serves: 4-6
Ingredients
  • 3 medium sweet potatoes (go for the more round and plump ones)
  • 5-6 strips uncured bacon, diced
  • 1 cup fresh basil leaves
  • 4-5 tablespoon olive oil
  • ¼ cup dry roasted almonds
  • 1 tablespoon lemon juice
  • salt and pepper, to taste
Instructions
  1. Preheat oven to 425 degrees.
  2. Using a fork, poke holes everywhere in your sweet potatoes. Place on a baking sheet and cook for around 25-35 minutes or until sweet potatoes are soft to the touch. (you want them cooked all the way through)
  3. While sweet potatoes are cooking, throw you diced bacon in a pan over medium heat and let cook through.
  4. Once the bacon is cooking, add your basil and almonds to a food processor, turn on and slowly add your olive oil. Once combined, add your lemon juice and a bit of salt and pepper to taste.
  5. When your bacon is done cooking, remove from heat but leave in the pan.
  6. After your sweet potatoes are done cooking, let cool for about 5 minutes then cut in half lengthwise and remove the insides, being sure not to tear away the skin. That could get messy.
  7. Place the insides in the pan with the bacon then add your basil pesto to the pan with bacon and sweet potatoes.
  8. Use a fork to mash the sweet potatoes while combining with the pesto and bacon.
  9. Now scoop sweet potato mixture back into the sweet potato skins and top with a bit of salt and pepper.
  10. Place back into the oven and cook for 8-10 minutes or until sweet potatoes have a tiny bit of char to them!
  11. Consume! Boom!
  12. Add the insides of the sweet potatoes directly
Break the rules!

Break the rules!

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Getting older is just a number… I am certain I am in much better shape and healthier now then I was in my 20, and 30‘s and 40’s. Look at me and  Tony Horton, both born in ’58! What?? It’s true!!

Are there really rules to follow as you get older?

Getting older is just a number. The idea you hold in your head about age can actually be holding you back from living your life. Who ever decided you should cut your hair after you turn 40? Or that “we all gain weight as we get older” and rules like “its way harder to lose weight after you turn 50! Or you shouldn’t exercise to hard. Ask yourself, why not?

Really, where do these limitations come from and which ones have you allowed to take hold in your mind?

Believe it or not, its these kinds of ‘ideas’ that often run in our subconscious and hold us back from achieving our own personal greatness, at any age.

The Games of Life are yours to play! Fitness, nutrition, weight loss are games, and guess what?? You get to make the rules! Winning is your responsibility. Most people just go through the motions with no real commitment. But you don’t have to play like that any more. You can become a Great Player in the games of life.

Join my team! Surround your self with players who are serious about playing their game. We support each other and we ALL WIN!

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Make fun snacks your kids/grandkids will love to eat

Make fun snacks your kids/grandkids will love to eat

14963_10203129881548259_5350515817168174475_nWhat could be better than sharing fun and healthy food with those you love most? All it takes is a little creativity and a simple how to.

Just take a #18 frosting tip and put it in the corer of a ziploc freezer bag. Fill with peanut butter and top each banana. The sprinkle with whatever. Chocolate chips, rainbow sprinkles, coconut etc. Even more fun, let them be part of the creation!