Browsed by
Tag: Weight Loss

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




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
Sugar by any other name is still not good for you!

Sugar by any other name is still not good for you!

65 common names (in alphabetical order) that may appear on your food labels as sugar. Pay close attention my friends.

1. Anhydrous dextrose
2. Agave
3. Agave nectar
4. Beet sugar
5. Brown sugar (light and dark brown)
6. Cane juice
7. Cane juice solids
8. Cane sugar
9. Cane syrup
10. Carob syrup
11. Caster sugar
12. Coconut sugar
13. Confectioners’ sugar
14. Corn syrup
15. Corn syrup solids
16. Crystalline fructose
17. Date sugar
18. Demerara sugar
19. Dextran
20. Dextrose
21. Dehydrated cane juice
22. Evaporated cane juice
23. Evaporated cane syrup
24. Evaporated sugar cane
25. Fructose
26. Fructose crystals
27. Fruit juice crystals
28. Fruit juice concentrate
29. Glazing sugar
30. Glucose
31. Glucose syrup
32. Golden sugar
33. Golden syrup
34. Granulated sugar
35. High-fructose corn syrup (HFCS)
36. Honey
37. Icing sugar
38. Invert sugar
39. Invert syrup
40. King’s syrup
41. Lactose
42. Maple syrup
43. Maple sugar
44. Maltose
45. Malt sugar
46. Malt syrup
47. Molasses
48. Muscovado
49. Nectar
50. Pancake syrup
51. Panocha
52. Powdered sugar
53. Raw sugar
54. Refiners’ syrup
55. Sorghum
56. Sorghum syrup
57. Sucanat
58. Sucrose
59. Sugar
60. Superfine sugar
61. Table sugar
62. Treacle
63. Turbinado sugar
64. White sugar
65. Yellow sugar

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

 

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 #


imgres

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

 

 

 

 

 

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


 

10888669_10205439203237396_1783005659152546947_n

 


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


 

 

 

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.

P90 is Officially Here!! What are the details and how can I get it?

P90 is Officially Here!! What are the details and how can I get it?

The biggest buzz to hit the fitness world is happening now. This is a program that is created by Fitness trainer and expert Tony Horton.  You may also know him from workouts like P90X, and the 10 minute trainer. He has created some world class extreme home fitness programs.  But something is missing!  There are people out there that can’t or don’t want to do extreme home fitness but they literally just want to get started.

10645229_799890726727921_72843722728369818_n

Maybe you haven’t worked out in years and you want to get back into this healthy lifestyle.  So Tony created a program JUST FOR YOU!  Take the extreme out of your vocabulary because this program is just what you need!

No matter what your age or ability level you can complete P90.  It is a 90 day home fitness program that gradually increases in intensity as YOU become fitter and stronger.

You do not have to go to the EXTREME to get extreme results.

Why is P90 Effective?
Well P90 using a training system called sectional progression. Tony eases you into a variety of cardio, strength, and stability moves that work the back, shoulders, chest, biceps, triceps,
and legs—and every move helps strengthen and flatten the abs. These routines don’t get harder until you’re ready for the next challenge. Then, just when you’ve mastered those moves, he ups the ante a little more. These 10 new P90 workouts are arranged in 3 Progressive Phases. Each new phase of P90 is designed to gradually ease your body past its old limits. So after 30 days of P90, you’re leaner and more solid; after 60 days, you’re seeing muscles you’ve never noticed before; and by Day 90 you can finally have that lean, strong body you could once only dream about.

Who is P90 for?
Fitness rookies- those just wanting to get started.
People who used to be in shape but got side tracked over time
People with past injuries who want a low impact effective workout.
People who would like to do a Tony Horton workout but cannot go extreme.
Power 90 lovers- this is your new revamped, new moves version.
People who have done P90X, X2 or X3 and want to maintain their results.

What’s the benefits?

10 workouts on 4 DVDs : Each of P90’s 3 progressive phases are designed to
gradually ease your body past its old limits. So after 30 days of P90, you’re leaner and more solid; after 60 days, you’re seeing muscles you’ve never noticed before, and by Day 90 you can finally have that lean, strong body you could once only dream about. The workouts are anywhere from 25-45 minutes long.

Simple Kitchen Nutrition Guide: No complicated shopping lists. No calorie counting.
Just everything you’ll need to put together 90 days of healthy meals you’ll love to eat.

4 Step Power Plan: Do these four things on Day One, and you’ll dramatically
increase your chances of success. Think of them as Tony’s Golden Rules for getting AMAZING results.

Resistance Band: Forget buying weights! You won’t believe all the ways Tony sculpts your body by adding this easy-to-carry tool to your moves. Looks simple . . . but it’s pure workout power!

6 Day Shred: Want REAL results in a hurry? You won’t have to wait long with this FREE Bonus Gift. See why we call it the Fastest Body Transformation Ever Created!

90 Day Workout Calendar: The secret behind P90 isn’t just the workouts—it’s doing them in the right order. Cross off every day as you get closer to the body you really want.

How Much Space do I need: You only need enough space to step from side to side.

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.

Before                                                           After

[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.