How To Properly Weigh Yourself

First things first… I don’t believe that the scale is the best way to track your weight loss.  The scale lies… a lot!  There have been plenty of times that I’ve had clients that have gained weight, but wear smaller clothes and look so much better.  When you’re strength training and eating the right foods, the best way to judge your progress is by how you feel, how your clothes fit, and my favorite, progress shots (we’ll talk about those a little later).  However, I’ve been working with weight loss clients for over 10 years, and I know that no matter what I say, women are going to keep stepping on the scale.  So, in an effort to try to get that number on the scale to be as accurate as possible, here are step by step instructions on how to properly weigh yourself.

HOW TO PROPERLY WEIGH YOURSELF

How to Properly Weigh Yourself

Do Not Weigh Everyday

Please do not weigh yourself every day.  You’re going to drive yourself crazy because the number on the scale is going to be constantly moving.  There are so many factors that determine what that number is going to be.  How much did you drink?  How much did you eat?  How much sleep did you get?  Are you getting ready to start your cycle?  All of these things have an impact on your day to day weight.  If you’re constantly stepping on the scale, you’re doing nothing but discouraging yourself.

Weigh yourself Once a Week

Try weighing yourself once a week (and once a week ONLY).  It might be a hard habit to break, but it will only benefit you in the long run.  I always weigh myself on Friday mornings.  I typically eat better and stick to my workout routine more during the weekdays.  The last thing I want to do is hop on the scale on Monday morning when I’ve been at cookouts, restaurants, and indulging in dessert all weekend.  Nothing kills your spirit and your desire to stay on track more than stepping on the scale after a long weekend.

How to Weigh Yourself

Step 1: Wake up

Step 2:Empty your bladder

Step 3: Get naked

Step 4: Step on the Scale

Step 5: Record your weight

Repeat this once a week.  At the end of every four weeks, take the average of those four numbers, and that’s how much you weigh.  If you’re looking for a quality scale, I really love the Biggest Loser Scale.  It tracks your weight and BMI.

A Better Way to Track your Progress

Now that you know how to properly weigh yourself, let’s talk about the best way to really gauge your weight loss… progress shots!  I always have my clients take before, during, and after photos when they’re in The Faster Way to Fat Loss.  Photos do a much better job of showing you how far you’ve come.  They’re extremely motivating and give you that extra boost of confidence to keep going.  My best advice is to take a photo from the front, a photo from the side, and a photo from the back.  When you’re taking progress shots, wear the exact same outfit, stand in the exact same spot, and take the exact same photos.  Put them side by side to see the difference!  Check out this before and after of my sister!  She was feeling discouraged in her weight loss journey until she put these two photos side by side!

For more tips like this, join my Wellness and Weight Loss group on Facebook.  It doesn’t matter where you are in your fitness journey, you are welcome to join and I’d love to have you.  If you join, feel free to introduce yourself and share your weight loss goals!

If you’re interested in working with me one on one to reach your weight loss goals, I would love to have you join the next round of The FASTer Way to Fat Loss.  Learn how to create a sustainable weight loss plan through intermittent fasting, carb cycling, and intentional workouts.  Register for the next round today!

Sample Carb Cycling Meal Plan

Carb Cycling Sample Meal Plan

After trying the Ketogenic diet for a  few months, I found myself desperately missing my carbs.  If carbs are wrong, I don’t want to be right.  That’s when I discovered a not-so-drastic way of losing weight while still enjoying my favorite foods… carb cycling.  Carb cycling is when you enjoy high carb days and low carb days each week.  I follow the plan outlined in the Faster Way to Fat Loss.  High carb and low carb days are intentionally planned and align with what types of exercise are planned for the day (an added bonus is that all the exercises can be done at home!)  I absolutely love the program (I actually love it so much I became a coach and now help other women work their way through the Faster Way to Fat Loss).  I no longer have to completely eliminate carbs from my diet and I hit my post-baby body goals in record time.  So many people freak out when they hear the words “low carb day”, but The Faster Way to Fat Loss has completely changed my way of thinking.  I think of low carb days as high fat days.  No, I’m not eating fried foods and candy bars, but I do get to enjoy some things that I would have never eaten before I discovered the low carb life (like bacon, lots of cheeses, and sour cream!)

Here are two examples of what I eat on an average low carb day and an average high carb day.

CARB CYCLING SAMPLE MEAL PLAN

Sample Carb Cycling Meal Plan

Low Carb Day Example

Break my fast Noon or later:

Huge Cobb Salad with romaine and spinach, hardboiled egg, avocado, almond slivers, feta or goal cheese, and grilled chicken

OR

Taco Salad with lean ground turkey, romine, lactose free sour cream, tomato, onion, and avocado

Right after my salad I have my daily dose of greens

Snack

 310 shake or other vegan shake mixed with Keto Kreme, lots of Ice, and water

You could also do a fat coffee as a snack on low carb day

 Dinner

Bacon wrapped grilled chicken with jalapeño and feta cheese with a side of  cucumber and tomato salad and a side of cauliflower rice

Snack

Handful of almonds

Regular Macro/High Carb Day Example

Gluten free oats with almond milk and strawberries

Egg whites with mushrooms and spinach

Snack

Rice Cakes topped with natural peanut butter and sliced bananas

Greens Shake

The Perfect Bar – Peanut Butter

Dinner

Banza pasta with organic marinara sauce and grass fed ground beef

Sound like a meal plan you can follow?  Sign up for the next round of the Faster Way to Fat Loss!  I’d love to introduce you to a weigh loss plan that is doable and sustainable!

Follow my Instagram stories and highlights for more FASTer Way to Fat Loss® approved foods.

Daily Home Workout Plan

As a busy mom of three, I don’t have the time or the energy to lug three kids (and myself) to the gym everyday.  I’m a firm believer that you don’t have to be a gym rat to look great.  I also believe that it’s possible to squeeze a workout in at home, with my kids running around.  I love being a good example, showing them what a healthy lifestyle looks like, and encouraging physical activity.  You’ll even see a couple cameos of crazy kids in the videos below!

Here is a week long workout schedule you can follow in the comfort of your own home.  No travel time, no gymtimidation, and no expensive gym membership!

Daily Home Workout Plan

Daily Home Workout Plan

MONDAY

18 Walking Pump Lungs (each leg 18)

18 Dumbbell Squats

18 Burpees

1 Minute of Air Squats

Repeat Three Times

Tuesday

18 shoulder press

18 High Knees

18 Deadlift

1 Minute Burpees

Repeat Three Times

Wednesday

18 Wide Squat Step Up

18 Toe Touch

18 Decline Push Up

1 Minute Tricep Dips

Repeat Three Times

Thursday

18 Stiff Leg Deadlift

18 Bicep Curl

18 Jumping Jacks

1 Minute AMRAP One Arm Dumbbell Deadlift

Repeat Three Times

Friday

20 Glute Thrust

18 Dumbbell Rows

18 Tricep Extension

1 Minute Jog in Place AMRAP

Repeat three times

If you enjoy these workouts, don’t forget to join my free Facebook community, Wellness and Weight Loss.  You’ll find tons of weight loss tips, motivation, support, monthly challenges, and more!

If you’re ready to get serious about your weight loss journey, I encourage you to look in to my next round of the FASTer Way to Fat LossThe FASTer Way to Fat Loss is a six week weight loss program that fits into your lifestyle.  There is no crazy meal prepping, no depriving yourself, and all of the workouts can be done at home.  Spots for the next round are filling up quick, so register today!

30 Day Challenge: 100 Squats a Day

Skinny jean season is almost here!  There’s no better way to get your legs and booty ready for than to start doing some squats.

Working out your legs is the best way to burn serious fat cells because it’s the largest part of our body.  Have you ever noticed that you sweat so much more when you’re doing lower body workouts?  That’s because our lower body muscles are so much larger, meaning it takes more effort to complete the exercises.

30 Day Fitness Challenge

Here’s the Challenge

We will be doing 100 squats a day for 30 days.  You can do any variation of a squat you like!

Here is a list of different squat variations you can try throughout the 30 day challenge.  It’s a good idea to mix it up so that you’re working different types of muscles throughout the challenge!

  1. Basic Squat
  2. Narrow Squat
  3. Plie Squat
  4. Releve Squat Pulse
  5. Figure 4 Squat
  6. Single Legged Squat
  7.  Split Squat
  8.  Single Releve Plie Squat
  9.  Goblet squat
  10.  Double Releve Plie Squat
  11. Lateral Squat
  12.  Bulgarian Squat
  13.  Chair Squats
  14.  Jump Squats
  15.  Pretzels Squat
  16.  In n Out Squats
  17.  Curtsy Squat
  18. Basic Squat Pulses
  19. Narrow Squat Pulses
  20.  Plie Squat Pulses
  21. Squat Step Backs
  22. Split Squat Pulse
  23.  Single Legged Chair Squats
  24.  Push Peddler Squat
  25.  Galloping Wall Squat
  26.  Side Tap Squat
  27. Staggered Squat
  28.  Squat Lunges
  29.  Kick Back Squat
  30.  Knee Get Up Squat

Don’t forget, you can always add some weights to increase the work and see greater results!

To follow along with the challenge and gain some extra accountability,  join my free Facebook group Wellness and Weight Loss!  Everyday I will make an accountability post where you can check in for amazing prizes.  Don’t forget to invite your friends to join you on this 30 day challenge to better legs and buns!

How to get Started and Track your Progress

Be sure to take your measurements around your hips and butt.  You might want to have someone help you take these measurements so that they’re accurate and easy to replicate at the end of the challenge.

Take a side profile before pictures and back before photo.  Sometimes the scale doesn’t move, but taking before and after photos is a great way to see your progress any time you’re doing a fitness challenge or new workout routine!  Be sure to post your before photos in the Facebook group  and on Instagram.  Tag me @brittineylandis with the #wellnessandweightloss and #100squatswithbritt for a chance to be featured on my page!

Tips for Getting your Squats done Everyday 

100 squats a day for 30 days can be tough (that’s why I call it a challenge), but I promise you will see some awesome results.  Here are some of my favorite tips for making sure I complete each day of the challenge:

  1. Start the day off right.  I try to do a few squats first thing in the morning.  I usually have the most energy in the morning so I like to do at least 20 or more squats right off the bat!
  2. Do squats during commercials or other mundane tasks throughout the day.  Once you start paying attention, you’ll be shocked at how many small windows of time we have in each day that we don’t take advantage of.  If you’re waiting for the microwave to finish warming up your lunch, orfolding laundry, or if someone puts you on hold, these are all great times to squeeze in a few extra squats.
  3. Give yourself a reward (just not with food).  I tell myself I can’t watch my favorite show or check my Instagram account in the evening unless I’ve finished my squats for the day.
  4. Don’t make excuses.  100 squats a day is a challenge, but it’s totally doable.  If you truly want to see a difference, there’s no room for excuses.

Squats are a great way to work on the booty, but be sure to eat whole foods and drink a lot of water if you want to see maximum results.

If you want to see bigger and better results following this 30 day challenge, be sure to check out my next round of the FASTer Way to Fat LossThe FASTer Way to Fat Loss is a six week program designed to help you lose stubborn body fat and keep it off.  That’s right… it’s a program that’s actually sustainable in the long run.  If you love a great challenge and you’re ready to make a change, join me for my next round starting August 27!

5 Must Have Supplements for Women who Want to Lose Weight

5 best supplements for women who want to lose weight

Every six weeks, I lead a group of ladies through the FASTer Way to Fat Loss.  This amazing program teaches you how to lose weight through carb cycling, intermittent fasting, and intentional workouts (by intentional workouts, I mean we’re not working out for hours each day and we’re not doing tons of crazy cardio).

As we work through the FASTer Way to Fat Loss, lots of ladies ask me about the supplements I use to burn extra fat, stay in shape, and give myself an extra boost of energy when I need it.  Here are the best supplements for women who want to lose weight.

5 must have supplements for women who want to lose weight

The 5 Best Supplements for Women who Want to Lose Weight

Greens

Your micronutrients are key and the most important supplement you can take.  I take Vital Proteins Collagen Beauty Greens.  They’re made up of five raw organic greens, including wheat grass, kale, alfalfa leaf, barley grass, and spinach.

After I break my fast, I take my greens with 1 tablespoon of Cholorfresh, an natural deodorizer and cleanser.  However, you can mix your greens into almost anything including water, other beverages, smoothies, soups, or sauces!

Collagen

Collagen helps prevent saggy skin and helps with gut repair.  I personally love Vital Proteins Collagen Peptides.  Collagen Peptides come in powder form so you can mix them into any drink or smoothie.

Vital Proteins also offers a sampler pack if you’d like to try some of their different collagen options before buying the full sized version!

Pruvit Ketones

Pruvit Ketones are amazing.  They are exogenous ketones that almost instantly get you into ketosis (if you don’t know what ketosis is and you’re trying to lose weight, you need to check out this post).  The MAX Ketones do not break your fast, but the other versions do.  I have been drinking these for almost a year and they have replaced my BCAA (almost), and pre-workout drink.  Most of my clients who drink these along while following the FASTer Way to Fat Loss program are dropping 10-30 pounds in 12 weeks.  I typically mix the MAX ketones with my collagen first thing in the morning and use it as a pre-workout.

BCAA

BCAA’s are the essential amino acids leucine, isoleucine and valine, which make up about 35% of your body’s muscle protein.  Your body can’t make these amino acids on it’s own, so taking them in powder form is a great way to give your body an extra boost.  In short, BCAA’s help you get more out of your daily workouts by fueling your muscles and minimizing protein breakdown.  The only downfall is that they can have a lot of sugar.  This is the cleanest brand I have found that tastes decent.  BCAA’s aren’t really necessary if you’re also taking ketones, but if you need an afternoon pick me up or just want something other than water these are great!

Apple Cider Vinegar

Apple cider vinegar has a ton of health of benefits.  Apple cider vinegar can help with weight loss, reduce cholesterol, lower blood sugar levels, and improve symptoms of diabetes, just to name a few.  I like to make a small drink out of apple cider vinegar and have a shot of it in the morning.  You can drink up to 1 Tablespoon of this drink without breaking your fast.

1 Tablespoon Apple Cider Vinegar
4-6 oz of water
1/2 a fresh squeezed organic lemon
Mix all together and take a quick shot

If you’re ready to take your weight loss to a new level, I highly recommend you check out the FASTer Way to Fat Loss program.  I’m always sharing tips, like the ones you’ve read here, with my clients.  The FASTer Way to Fat Loss program will walk you through everything you need to know about how to create a sustainable weight loss plan that works with your life.  From carb cycling, to intermittent fasting, and meaningful workouts you can do at home or in the gym, this program is a must try for anyone who is ready to make a change!  And, as always, you’re welcome to join my FREE Facebook community, Wellness and Weight Loss for daily tips, motivation, and inspiration on your weight loss journey.

Intermittent Fasting for Beginners

When I first started talking about intermittent fasting in my free Facebook group, Wellness and Weight Loss, many members freaked out!  I get it.  Fasting sounds scary.  So let me start this post by saying that intermittent fasting is NOT starving yourself.  Intermittent fasting is eating in a window versus eating all day long.

A BEGINNERS GUIDE TO INTERMITTENT FASTING

For years I believed that you were supposed to eat every 2-3 hours.  I meal prepped like a crazy person and my entire day revolved around the next time I’d be putting calories into my body.  My insulin levels spiked and dipped like crazy and I constantly found myself getting hangry if I had gone too long without a carbohydrate.  After adding a third baby, a new business, and lots of extra traveling to my life, I knew I needed a change.  I was far too busy to spend each and every day focused on food.  That’s when I introduced myself to the world of intermittent fasting.

Intermittent fasting is when you consume all of your daily calories within a certain window.  I personally love the 16:8 method which means I fast for 16 hours and eat within an 8 hour window.  On a typical day, I’ll eat my first meal at noon and I won’t eat after 8pm.

What does Intermittent Fasting do for your Body?

Intermittent fasting allows your body to dip into glycogen stores so that you can start burning stored fat.  Your body burns carbs, then protein, then fat.  If you’re eating every two hours, you never give your body the chance to start burning fat.  Fasting for 16 hours allows your body start to burn stubborn fat like muffin tops, chubby thighs, and love handles, and gives your body time to repair itself.

But what if I get Hungry?

The first thing you need to know about fasting is that it’s not as hard as it sounds.  It might take a little practice and a little time for your body to get used to this new way of eating, but I promise you won’t be starving.  For beginners, I typically recommend starting off slow.  Start by cutting out breakfast, then cutting out your morning snack.  Keep shortening your eating window little by little until you are practicing the 16:8 method.

What can you have During the Fast?

Water – add some pink himalyan salt. It helps curb your appetite and replenishes minerals and electrolytes.

Coffee – you can add stevia, but make sure it doesn’t have sugar in it!  Some Stevias, like Stevia in the Raw, have sugar in them.  I personally love Sweet Leaf Stevia.

Herbal teas – My favorite herbal tea to have during my fast is Birds and Bees

Bone broth – make your own or try this kind

During your fast, you can have anything that doesn’t spike you insulin. But, when in doubt, leave it out.

How to Break your Fast

The best way to break your fast is with a fat and a protein.  I break my fast with eggs, avocado, feta, and bacon or if I’m on the go I drink the 310 plant based protein shake or the Tone it Up plant based protein shake.  If I do a shake, I usually pair it with a handful of raw almonds.

Don’t Fast Alone

My best piece of advice for anyone who is new to intermittent fasting is to find some support!  Working with someone who can answer your questions, guide you, and give you support and motivation is a game changer.  Registration for the next round of Faster Way to Fat Loss is now open.  If you’re truly committed to changing your lifestyle, burning stubborn fat, and finally seeing success in your weight loss journey, I would love to work with you.  You can learn more about the program and register here!  And don’t forget, you can join my free Facebook group, Wellness and Weight Loss, for more tips, information, and support.

How Carb Cycling can Change how you Lose Weight

Carbohydrates.  These macronutrients are the biggest hot button topic in the health and fitness industry.  If you’ve tried losing weight (or you’re just starting to research ways to shed a few pounds), there’s no doubt you’ve encountered the words CARBS over and over again.  Low carb diets (like the Atkins diet) and virtually no carb diets (like the ketogenic diet) have made carbs the enemy.  But, what if you’re like most people who are trying to lose weight and the idea of cutting carbs from your diet seems almost impossible?  Or, what if you successfully cut carbs and saw great results, but quickly realized it’s not a sustainable way to lose weight?  That’s where carb cycling comes in!

Carb Cycling

What is Carb Cycling?

Carb cycling is manipulating your carb intake to increase fat burning.  After years of counting calories, trying new fad diets, and constantly restricting my carbs, I knew there had to be a better way to live my life while maintaining my health.  So, after baby number three, I had lots of weight to lose, and I was ready for a fresh start.  I did an overwhelming amount of research, tried a couple different avenues, and finally stumbled upon the FASTer Way to Fat LossThe FASTer Way to Fat Loss uses cutting edge strategies, like carb cycling and intermittent fasting, to help women find a sustainable way to lose weight and get in shape.  Even though I’ve worked in the health and fitness industry for over 10 years, I’m just like you.  I want to be on a plan that helps me lose weight and look good, but I also want to enjoy a slice of pizza every now and then without that overwhelming feeling of GUILT.  The FASTer Way to Fat Loss was the solution I was looking for.

How does Carb Cycling Work?

A carb cycling program is an intentional variation of carbohydrate intake each week.  Most carb cycling plans consist of high carb days and low carb days.  In the FASTer Way to Fat Loss, the carb cycling is based on the workouts we do to maximize fat burn and energy levels.  Carb cycling helps turn your body from a pro sugar burner to a pro fat burner.  A pro sugar burner is someone who’s body is using sugar (carbs) for fuel.  A pro fat burner is someone who’s body is using stored fat (like jiggly thighs and muffin tops) for fuel.  Obviously, we’d all like to be pro fat burners!

Are you a Pro Sugar Burner?

  • Do you get HANGRY if you haven’t eaten in a while?
  • Do you have increases in energy but your energy levels quickly drop?
  • Do you snack regularly?
  • Do you reach for carbs and sugar when you haven’t eaten in a while?
  • Do you struggle with stubborn belly fat?

If you answered yes to any of these questions, chances are, you’re a pro sugar burner.  But, don’t worry, it doesn’t take long to turn your body into a pro fat burner with carb cycling!

Who is Carb Cycling for?

Carb cycling can benefit everyone, but it’s especially great for women (and especially great for women who love food)!  Carb cycling gives you the benefits of a low carb diet, but doesn’t leave you feeling deprived or left with nagging cravings.

Benefits of Carb Cycling

Carb Cycling:

  • Helps you burn stubborn stored fat
  • Increases your energy levels
  • Helps you sleep better
  • Improves your hormones, mood swings, and mood levels
  • Gives you a nutrition strategy that’s not overwhelming or stressful
  • Allows you to live a flexible lifestyle
  • Provides a sustainable, maintainable way to lose weight

Are you Ready to Try Carb Cycling?

While it is possible to carb cycle alone, I highly recommend that all beginners work with a certified coach the first time around.  Once you get the hang of it, carb cycling is very easy to implement, but it can be difficult to figure out exactly what you’re doing by yourself.  I will be leading a group of 20 women through the next round of the FASTer Way to Fat Loss!  I will help every woman calculate their macros, learn how to carb cycle, provide daily motivation and support, and give you access to a 6 week workout plan that can be done in the gym or at home (I personally love the home program).  Spots for the next round of FASTer Way to Fat Loss are filling quickly.  If you’re ready to make a change, experience a sustainable way to lose fat, and still enjoy your guilty pleasures (without all the guilt), I would absolutely love to work with you!

Don’t forget, you can join my free group, Wellness and Weightloss, on Facebook.  Get a real time look at FASTer Way to Fat Loss success stories, weekly videos on carb cycling, intermittent fasting, macro calculations, and other cutting edge weight loss strategies, as well as support, motivation, and helpful tips that will set you on the path to reaching your weight loss goals!

Home Gym Essentials – Skip the Gym and Get Fit at Home

If you’ve read any of my other posts, you know that I’m obsessed with the Faster Way to Fat Loss.  After getting into a major fitness funk, the Faster Way to Fat Loss was the program that completely changed my life, helped me drop 50+ pounds of baby weight, and gave me the freedom to stop depriving myself.

One of my favorite things about the Faster Way to Fat Loss is that you don’t have to have an expensive gym membership to follow the plan.  While there is a workout plan that can be done at the gym, I always follow the home workout plan.  As a busy, work at home mom of three kids, I can’t imagine trying to make it to the gym multiple times a week.

Here is what I have in my home gym that makes it possible to get in a great workout without a costly gym membership, gym daycare germs, and time constraints.

HOME GYM ESSENTIALS

Home Gym Must Haves

Dumbbells

Dumbbells are a must for any home gym.  You can accomplish almost any workout with dumbbells, even if you want to get pull-up gains without a pull-up bar you can modify with your dumbbells! I love my Bowflex SelectTech Adjustable Dumbbells.  They quickly and easily adjust from 5 pounds to 52.5 pounds.  The price is unbeatable compared to buying dumbbells separately (which typically costs about $.50 a pound).  Not to mention, they don’t take up much space if you don’t have a ton of room to work with in your home.

Bench

A weight bench comes in handy for every move of the body! This is probably my #2 pick for any home gym.  I’d say that about half of my workouts include the bench.  If you’re going to get a bench, I highly suggest getting an adjustable one that allows you to sit at an incline and decline.  This will give you the ability to do a lot more workouts.

Barbell

Having a barbell is great for workouts like bench presses, dead lifts, squats, and more.  It’s perfect for all parts of the body and is especially useful for workouts that lift and engage your glutes.  This barbell is totally affordable and worth every penny!

Kettle Bells

Kettle bells are perfect for HIIT drills, and total body moves.  This set of three is the perfect addition for any home gym.

BootyBands

Booty bands are my favorite way to activate my glutes for a toned, built booty, You can also do a lot of variations with these and target your upper body as well.  They don’t take up any space which is perfect for any home gym.  This set comes with four different resistance levels so you can do a multitude of workouts.  If you want to build a home gym on a budget, these bands are a must!

Yoga Mat

If you’re working out at home, you’ll probably want a yoga mat for any floor exercises (especially if you’ll be setting up your gym in basement or on hardwood floors).  Yoga mats are especially useful for ab exercises, push ups, and planks (oh… and yoga!)  This one comes with a carrying strap so you can easily take it on the go.

Foam Roller

There are so many people that forget about taking care of their bodies after a workout.  Stretching and being kind to your muscles is so important when it comes to getting in shape.  Foam rollers are my favorite way to relieve muscle tension after  a workout.  You can check out some of my favorite foam roller moves here.

If you wan to learn more about home workouts, healthy recipes, and health and fitness tips, join my free Facebook group.  If you join, please introduce yourself and share your health and fitness goals (the first step to achieving a goal is to write it down and share it!)

If you’re ready to take your weight loss to the next level, I am now accepting registrations for the next round of FASTer Way to Fat Loss, an online weight loss program that teaches you cutting edge strategies for dropping pounds, increasing energy, and improving your life.

Spots are filling quickly!  Register today!

6 Moves for 6 Pack Abs

Summer Slim Down

It’s officially starting to feel like summer and I am more than ready to put on a bikini and spend some quality family time at our lake house.  I’ve been working hard to get back in shape for the summer and I’ve loved these six moves for six pack abs.  I do each move 15 times for three rounds.  These moves are sure to help you shape and tone your body for summer!

Don’t forget to join my free fitness community on Facebook for more workouts and weight loss tips!  If you give these workouts a try, I’d love to hear about it in the group!

6 Moves for 6 Pack Abs

  1. Dumbbell Twist

    Sit in a V sit, grab a dumbbell or modify with no weight, and twist elbow to each side
    See it here!

  2. Plank Dips

    Get into the plank position, keep butt down and dip hips to each side
    See it here! 

  3. Ticep Push-Up with Glute Kicks

    Get into plank position and do a tricep push-up.  Alternate each leg up and squeeze glute.
    See it here!

  4. Bikini Walk-Out

    Walk out into a plank position walk back up to standing position
    See it here! 

  5. Side Plank Crunch

    Get into a side plank position, crunch knee to elbow keep core tight
    See it here!

  6. Core HIIT

    Get into a squat position, touch elbow to knee alternating 4x, punch forward 4-6x, jump into a burpee

Do each Move 15 Times.  Complete 3 Rounds.

Bonus: 3 Secrets to Ditch the Bloat

DAIRY

Dairy intolerance is something that is more common than we know.  You may have an intolerance and not even realize it. Start limiting your dairy intake and watch the bloat disappear.

GLUTEN

Most of us have a gluten sensitivity.  I highly recommend limiting gluten as much as possible.  Too much gluten can cause inflammation, fatigue and constipation.

WATER

You need to be drinking AT LEAST 1/2 your body weight in ounces each day.  I personally like to aim for a gallon or more a day to help digestive system and fight bloat.

If you loved these workouts and weight loss tips, but you’re looking for more, I’d love to have you join my next round of FASTer WAY TO FAT LOSS.  Registration is now open for women who are ready to get serious about changing the way they think about food and exercise.  You can read more about the FASTer WAY TO FAT LOSS and register here!

12 Must Have Products for Weight Loss

Must have products for weight loss

Losing weight is hard… we all know that.  But, I believe it can be made easier by making simple changes in our daily lives.  Over the years, I’ve found many products that have made living a healthier lifestyle easier.  From the kitchen to the gym, here are my 12 must have products for weight loss.

Must Have Products for Weight Loss

12 Must Have Products for Weight Loss

In the Kitchen

Gallon Jug

One thing I always make sure to do is drink a ton of water. You probably already know that water has tons of benefits. I always try to drink at least a gallon a day. I fill up my jug the night before and put it in the refrigerator that it’s cold and ready to go in the morning. For me, it’s easier to have my goal in front of me all day long. I like to see how much I’ve drank and how much I have left to go. It’s made me so much more successful when it comes to meeting my goal.

must have products for weight loss

Measuring Scale

I measure all of my food to make sure I’m not over eating or under eating. It also ensures that all of my macros are in balance!

Measuring Spoons and Cups

Having and extra set of measuring spoons and cups helps me accurately track my servings.

Shaker Cup

I always use a protein shaker cup to mix my ketones. Even if you aren’t taking ketones, you’ll probably want a shaker cup for protein shakes or pre-workout.

Shaker Cup

Silicone Cupcake and Muffin Pans

I love these silicone cupcake and muffin pans for making a few meals a week in advance. They’re perfect for meatloaves and keto breakfast sandwiches.

In your Body

Ketones

Anyone who has tried the keto diet knows it isn’t easy. I consider myself to be a very dedicated person when it comes to health and getting in shape. After discovering the keto diet and all its benefits, I decided to give it a try. After an entire week of unsuccessfully getting my body into ketosis (even though I followed all the rules), I knew there had to be a better way. That’s when I discovered exogenous ketones. All you do is drink them and your body is in ketosis in under an hour! If you don’t know what ketosis is, you can learn all about it here!

Swerve

Swerve is a sugar substitute that I love. It’s great for baking. It measures like sugar (unlike other substitutes) and has zero net carbs.

swrve

Pink Himalayan Salt

I have a glass of room temperature water every morning (before I break out my refrigerated gallon jug). You can read about the benefits and my 30 day room temperature water challenge here. I always add a pinch of pink Himalayan salt to my water. It helps detoxify your body and gives you a caffeine free boost of energy.

Collagen

I love adding a teaspoon of collagen to my morning coffee.  It helps fight aging, boosts your metabolism, and improves the health of your hair, skin, and nails.  I’ve noticed a huge difference since I implemented this tiny change.

In the Gym

Wireless Headphones

If you plan on adding workouts to your weight loss plan, I highly recommend wireless headphones.  Whether you’re running on the treadmill or lifting weights, wireless headphones are a game changer.  You can get these ear buds for just over $20 or spring for the real deal and get the Beats headphones.

FlipBelt

The FlipBelt is perfect for going to the gym, going on a hike, or even just going on a walk with the kids.  It holds your keys, ID, cash, and more.  And, it’s actually cute.

Waist Trainer

Okay, so I don’t wear my waist trainer in the gum, but I like to think of it as a bonus to working out.  It helps me put everything back where it belongs after baby, gives me extra support, and even helps me lose a few inches.

If you’re working on your post baby body, or just need to lose a few pounds, I hope these products can help! Don’t forget to join my free Facebook group for other great tips, motivation, and support. If you join, please introduce yourself! I love connecting with my readers and helping women feel good about themselves.

If you’re ready to take your weight loss to the next level, I am now accepting registrations for the next round of Faster Way to Fat Loss, an online weight loss program that teaches you cutting edge strategies for dropping pounds, increasing energy, and improving your life.

Spots are filling quickly!  Register today.