Holiday Fat Loss NOW!

A few weeks ago I stated that I would be losing a bit of fat on Instagram…..and it’s in full swing.

SO, I thought it would be helpful for you to see how I go about this and for me to drop some educational bombs on fat loss fundamentals.

Let’s get down to business……

fat-loss_2 She looks thrilled with her apple doesn’t she?

OK, fundamentals FIRST.

  • You MUST obtain a muscle base before fat loss can occur. Don’t try to fast forward this part ok? If you have not been strength training regularly, then earmark what I’m doing here and come back to it in a few months.
  • You still have to eat.
  • Your workouts MUST be intense….not long.
  • Train thoughtfully and recover well.

My own personal goals are pretty easy and pretty cheesy…….I want to fit into jeans :) that’s one of them. Plus, I want to side step the inflammation I deal with and I want to increase my mobility since I have lost quite a bit. The majority of my workouts are based in my home gym, but I’ll give you some workout recommendations at the end of the post. PLUS, I post one of my workouts each week too, so you’re golden.

rockin abs This was  couple of years ago when I was intermittent fasting regularly. I have since put on about 11 pounds of MUSCLE (cue flex) :)

Eating.

I love food. Not in an unhealthy way mind you, I simply love what can happen when you marry the food that works with you and the eating style that works with you.

DISCLAIMER: I am about to tell you the eating style I choose. This is because it has always worked in the past to help me shed unwanted fat (not to be confused with weight) and squashed my inflammation. This is NOT a way of saying everybody should eat this way. Always do your homework before you embark on dietary change. If you have any chronic medical conditions, consult with your physician.

I am a happy intermittent faster. I’ll post more about the ins and outs of that later, but for the purposes of THIS blog I am simply telling you what I do.

I prefer a 16/8 fast, meaning that I fast for 16 hours and feast for 8. Pretty simple. I break my fast at 10 a.m. which is usually when my workout ends, and I have my final meal about 6 p.m. This works really well with my client schedules and responsibilities as well.

What does it mean to fast and feast?

I still drink coffee in the morning with a splash of non-dairy creamer, but stay below 50 calories. I drink 10 grams of BCAA’s while taking Debbie to school and 10 more during my workout. My workout duration is MUCH shorter now, but also more intense. I am using MMA conditioning training to help address imbalances and really tighten up my body. My workout ends around 10 a.m. and I will break my fast with a post-workout meal. That is usually a scoop of whey protein, 1/2 scoop of casein protein, and a piece of fruit. Then I’ll have a larger meal about an hour or so later. Depending on the day, I may have 2-4 more meals varied in size. I am eating intuitively and making sure I am getting my micronutrients in as well as my macronutrients. A breakdown of most meals is on my INSTA account.

More details on all the surrounds IF will be talked about soon.

Wrap a bow on it:

  • Fat loss requires a muscle base and I have spent the last 2 years piling muscle on.
  • I am EATING using intermittent fasting 16/8 protocol and choosing healthy foods even while some treats sneak in.
  • My workouts are shorter and more intense, really focusing on core.
  • I am also recovering smarter, utilizing nutrients as well as foam rolling, trigger point therapy and daily doses of yoga.

Hang with me and watch things change :)

Michelle

OH, side note: I have also ditched dairy and alcohol (during the holidays!!!!) due to the fact that they have been causing slight allergic issues. How can you tell? Pay attention to your food and how you feel!

 

BIG NEWS Week #2: Nutrition Boot Camps

Welcome to your big news round 2 for this week.

Nutrition Boot Camp was introduced earlier this year as a way to make nutrition science and education more readily available to everyone, not just the people who can afford a personal nutritionist.

So, with 2015 on the horizon I have spent time putting together 3 different Nutrition Boot Camps to suit just about any nutrition need. ALL camps are on SALE for $100 OFF until December 31, so find the one that works where you are NOW and get signed up to start!

Next Level Nutrition Boot Camp

food log

This camp is for fitness enthusiasts and those who hit the gym regularly but just aren’t getting the results you want. How can NBC change that?

  • You’ll learn the science behind macros and IIFYM and flexible dieting
  • You’ll learn the importance of meal tracking and planning as well as the how-to on getting it done
  • You’ll learn how nutrition plays a large role in recovery
  • We’ll go over the mind/muscle connection, aesthetic vs. strength lifts, vacation and traveling, plus rebuilding a broken metabolism

Sound like just what you need? Sign up today!

 



 

 

Family Health Nutrition Boot Camp

Christmas Muscles 2013

Whether you’re struggling to get your kids to eat healthy OR trying to get your spouse on board, this nutrition boot camp will help you cut through the foggy theories and recognize the science that works with the human body.

This NBC will help families to:

  • Learn how to prevent pre-diabetes, teen onset diabetes, and type 2 diabetes
  • We will learn tips and tricks for family meals
  • You’ll learn family recipes and ways to remake common comfort foods healthier
  • We’ll discuss metabolic syndrome and healthy ways to heal
  • You’ll learn to integrate daily movement and make health accessible and fun for all ages
  • We’ll discuss nutrition and wellness for any budget

Are you and your family struggling to feel your healthiest? Sign up today and get started on the path to real health!



 

 

The First Step Nutrition Boot Camp

nutrition

Are you in need of losing weight? I’m talking real weight loss here: 50, 60, even over 100 pounds? Have you been told that you can’t do it without surgery? STOP AND READ! I promise you that it can be done….just not alone.

The First Step NBC will:

  • Teach you nutrient science
  • Teach you how to set achievable goals
  • Help you make the mind/food connection
  • Pinpoint possible emotional triggers
  • Integrate daily movement habits
  • Teach you to recognize FAD diets and nutrition theory
  • Teach you HOW to grocery shop, list and meal plan your way to LASTING success
  • Teach how to implement a healthy reward system
  • Tips and tricks to continue onward

Don’t fall for people telling you it can’t be done….it has been done! And if others can do it, so can you! Sign up NOW!



 

ALL camps are 3 months of education, motivation and support.

Nutrition Boot Camp Sign Ups have STARTED!

It’s official, Nutrition Boot camp is back! The Holiday Edition is HERE.

Check out the video for info on the WHY and WHAT of NBC:

This boot camp will cover SO MUCH information, but I always narrow down the focus so YOU Can see results.

Is it possible to NOT gain weight during the holidays? You bet! It’s even possible to lose weight during the holidays if you are given the right guidance.

Check it out:

Januray 13 2014

This pic I was taking in under 1800 calories, about 80 grams of carbs, 160 grams of protein, and only about 20-30 grams of fat. My diet was MOSTLY veggies (not a bad thing really). I was having a hard time getting muscle definition to show and was all-around slowed down by stubborn fat and low energy.

prepweek4

I know the angles isn’t the same, but I don’t take a lot of photos in my bra :)

OK, so this one I am working my was up to roughly 2600 cals per day, 200 grams of carbs, 150 grams of protein and 60 grams of fat.

I’m eating WAY more and losing fat like CRAZY while I gain muscle. It’s a nutrition science miracle.

March 20 2014

As of TODAY, I am sitting at 2600 cals, 254 grams of carbs, 152 grams of protein and 60 grams of carbs.

If you think you can just eat the same and see results….I hate to disappoint BUT your nutrition is as unique as your fingerprint.

That’s why YOU need nutrition boot camp!

I figure your macros, yes, BUT I also teach you how to do it on your own so as things change you still see results! I make it easy for you.

PLUS you get recipes, meal plans for the BIG days (and the shopping days when time is scarce), workout plans to burn off major calories….not time, plus more.

Why wait until the New Year when you can start the New Year at your goal?!?!?!?

Sign up today!