How to Take 10,000 Steps a Day

HOW TO TAKE 10,000 STEPS A DAY

Do you struggle with getting in your workouts everyday? There is one way you can get healthy and keep fat off and that is by simply MOVING! By making a goal of 10,000 steps a day, you can help your body continue to burn fat even if you aren’t hitting the gym. If you haven’t yet jumped on the FitBit band bagon honestly you need too!

Getting in 10K steps a day has incredible health benefits and focusing on your NEAT (non-exercise activity) has a better chance of keeping your fat off than killing yourself in a 30 minute workout daily.

Benefits of 10,000 Steps a Day

What are some of the health benefits for 10K steps a day?

  1. Improves Sleep
  2. Reduces fatigue
  3. Improves sex drive
  4. Decreases Hypertension (lowers your risk of a heart attack)
  5. Lowers stress levels
  6. Aids in weight loss
  7. Keep Fat Off for good

Simple Tips for Getting in 10,000 Steps a Day

  • Take the stairs
  • Park at the back of the parking lot
  • Take the long way to the bathroom at the office
  • Set an alarm and go for a 3-5 minute walk every few hours (this is great for those who work at a desk job)
  • Take a 10 minute walk after meals
  • Walk the dog
  • Do the chores (cleaning, mowing, vacuuming, etc., are great ways to get in extra steps)
  • Walk around the house during commercials

How to Track

There are so many ways to track your steps these days. My favorite is the FitBit, but you can also simply use this app, or get a good old fashioned pedometer. The FitBit is the most accurate and also tracks many other areas of your health including sleep and calories burned.

By logging your macros and getting in 10K steps a day, you can achieve a lot of your health and fitness goals. Walking 10,000 steps a day can burn around 500 calories! Mix that with macro counting and making sure your body is getting the nutrients it needs, and you’ll be on your way to weight loss success without killing yourself in the gym. If you are new to exercise or it has been a while since you worked out getting in 10K steps is the perfect way to get started on your health and fitness lifestyle!

Join Me

If you’re interested in learning more about macro counting, NEAT exercise, and getting your body into fat burning mode, there are three ways you can join me.

  1. Join my free Facebook group for monthly challenges, weight loss tips, recipes, and more.
  2. Follow me on Instagram for weight loss tips, meal plans, and client success stories.
  3. Join the next round of the FASTer Way to Fat Loss and receive individualized macros calculations, one on one coaching and support, and home and/or gym workout plan, and more. BONUS: Former clients are eligible for VIP after one round of the FASTer Way to Fat Loss.

Losing weight and burning fat doesn’t have to be extreme. Sometimes all it takes is switching up your nutrition and doing something as simple as walking.

Client Spotlight – Billie Crumbaker

What did your health and fitness look like before the FASTer Way to Fat Loss?

I’ve always been an active person, but I’ve always struggled with food. No matter what type of program I tried, and I’ve tried many, I just couldn’t get my nutrition under control. I would do really well for 3 to 4 days and then I would completely binge. Then I would have the feeling of guilt, self-hatred, and failure. I would jump right back onto the program that I was doing at the time just to find that 3 to 4 days later I was back to feeling unsatisfied, starving, and miserable. It was a constant cycle. I became a runner in 2010, this helped keep my weight under control even though my nutrition was out of control. The more I ate, the more I felt I had to workout and run. In 2016, I started experiencing injury after injury to the point that it was affecting my running. My weight started to climb and this past December I was at my wit’s end. My anxiety was through the roof, which led to horrible stress eating. I wasn’t sleeping well, I was gaining numerous pounds, and heading for the 200 mark on the scale. I was desperate.

How did you find out about FASTer Way to Fat Loss with Brittiney Landis and what made you invest and join?

I was following Brittiney on Facebook through her Wellness and Weight Loss page, and I was also following her on Instagram. I started saving some of her videos about the FASTer Way to Fat Loss. I watched them numerous times, and finally decided to go for it. My health was worth it, and I desperately needed a change.

What do you love about the FASTer Way to Fat Loss Experience?

I LOVE this way of life! I truly understand “Eating the right things, at the right time, and for the right reasons.” So many programs or diets that I have been on have restricted my much needed calories (macros). I love the feeling of actually being able to eat. I love that I can balance my nutrition and my workouts together. I love that I’m not spending 7 days a week doing some type of workout. I love that the FASTER WAY to Fat Loss encourages rest. I love the feeling of not being restricted of any type of food, leaving guilt by the wayside. My anxiety is gone, I sleep better, I’m satisfied, my crazy cravings and binging are gone, and the support you have with this community is outstanding. My biggest non scale victory with this has been my last doctor’s visit. I’ve had blood pressure issues for many years. My blood pressure was the best it has ever been, 120/67.

What do you love about intermittent fasting?

Intermittent fasting makes me feel balanced.

What do you love about using macro counting?

There really is a difference between counting calories and counting macros. It is amazing how you feel when you have the right percentages of carbs, fats, and proteins.

What do you love about carb cycling?

I enjoy carb cycling because it switches things up for me. I have seen amazing results in my body due to carb cycling and intermittent fasting.

What’s your favorite part of the workouts & which do you use (beginner, home workout, gym workout)?

I really do love my gym, so I do the gym workouts. I have used the home workouts when I’m tight on time and can’t make it to the gym. I really like the fact that these workouts can be done quickly , but yet they’re very effective

How was your overall experience with the FWTFL?

This was the BEST decision for my health. I set a goal when I started the first round to be 165 lb by August of 2019. In 12 weeks I hit my goal, losing 4.2% body fat, 21 pounds, numerous inches, gaining muscle, and a sense of self love . This is why I decided to be an affiliate for this program. I believe in this way of life because I have seen how it has worked for me. This has been life changing for me from the inside out. Brittiney is AMAZING, so supportive, encouraging, helpful, and has so much knowledge. She works with each person based on your needs and goals. I definitely recommend Brittiney!

Client Spotlight – Megan VonHandorf

What did your health and fitness look like before the FASTer Way to Fat Loss?

I got pregnant with my first child. I gained 40 lbs. The last 15 pounds would not budge no matter how much cardio I did or how much I dieted. I lost a pound from August till I started faster way.

How did you find out about FASTer Way to Fat Loss with Brittiney Landis and what made you invest and join?

My friends story who struggled with pregnancy weight.

What do you love about the FASTer Way to Fat Loss Experience?

I loved the results. I felt like myself again finally. I recognized myself in the mirror. All the support from the other women in my group.

What do you love about intermittent fasting?

It’s so easy and I had so much energy.

What do you love about using macro couting?

I can use it on the fly. I’m a busy working mom. I can stick to this program no matter what.

What do you love about carb cycling?

I ate so much more than I normally do. I never felt restrictive of foods. It made me see food in a more positive way.

What’s your favorite part of the workouts & which do you use (beginner, home workout, gym workout)?

Like I said I’m a working mom. If i can’t make it to the gym, I can do it at home. All I need is dumbbells!

How was your overall experience with the FWTFL?

I did two rounds. Now I’m doing VIP!

Always Hungry: 4 Tips for Fighting Hunger

If you are constantly feeling hungry, I have some tips for you!

Before making any macro changes, ask yourself this: Have I been stressed? Am I not sleeping well? Am I dehydrated? What has been my quality of food choices?

Food Choices

Fill your diet with foods low in macros but high in volume. Eating foods like vegetables (spinach, asparagus, broccoli, zucchini, etc..) and fruit (berries, apples, oranges, etc) for example will allow you to eat a lot more volume for fewer macros and will help you stay fuller! On the other hand, macro dense foods like juice, soda, bread, chips, bars, cookies, processed snacks, etc. will be more macro dense for less food volume. Get “more bang for your buck” with healthier food choices!

Dehydration

You might find that you feel hungry frequently if you’re not drinking enough water. Feelings of thirst can be mistaken for feelings of hunger. It may be helpful to drink a glass or two of water before a meal to find out if you are just thirsty.  Check out this post on staying hydrated.

Sleep

Getting adequate sleep can help control your appetite, as it helps regulate ghrelin, the appetite-stimulating hormone. Lack of sleep leads to higher ghrelin levels, which is why you may feel hungrier when you are sleep deprived. To keep your hunger levels under control, it is generally recommended to get at least eight hours of uninterrupted sleep each night. Are you hormones out of whack?

Stress

If you experience frequent stress your cortisol levels might be higher than normal. Cortisol is a hormone that has been shown to promote hunger and food cravings. Be sure you are powering down electronics and blue light an hour before bedtime or wear some blue light blocking glasses.

For more tips on fighting hunger, losing weight, and getting healthy, follow me on Instagram!

How to Fit Restaurants into Your Weight Loss Plan

These tips for going out to eat are great for anyone working to lose weight. These tips are especially great for anyone following a macro counting diet plan. My favorite plan is the FASTer Way to Fat Loss. It utilizes carb cycling, intermittent fasting, and macro counting to give you the best results without depriving yourself.

Dining Out

Sometimes it’s nice not to have to worry about cooking or preparing a meal – I totally get that. I’ve got you covered with some tips in order to enjoy a meal out while staying on track with your diet progress!

  • Research restaurants with the nutritional info listed and then choose which meal will fit into your macros ahead of time
  • Choose food that is easy to eyeball and estimate (ex: lean meat, veggie, rice or potato – ask your waiter to hold any oil or butter)
  • Log your best guesses into your my fitness pal
  • Always over estimate, most of the time restaurants add butter, oils etc and do not have to list them in nutritional facts
  • Watch my video on the topic

Alcohol

If you’d like to enjoy a drink every once in a while that is fine as long as you track it and allow it to fit into your macro numbers.

For the FASTer Way to Fat Loss macro counting purposes, alcohol is tracked as a carb, fat, or combination of both. To calculate macronutrients for alcohol, we need to know how many calories it contains.

Once you know the calorie content, (simply google your beverage of choice) you can calculate alcohol this way:

  • As a carb:
    • Total number of calories in drink/4 = total carb grams
      Example: 5 oz Red Zin Wine has 132 calories/4 = 33g carbs
  • As a fat:
    • Total number of calories in drink/9 = total fat grams
      Example: 5 oz Red Zine Wine has 132 calories/9 = 14.6 g fat

Falling Off the Wagon

We’ve all done it. Someone brings a cake to work and you’re tempted to have a slice even though you’ve already planned your food for the day or maybe “just one bite” turned into the whole plate.

What do you do now?

  • Don’t feel guitly you wanted the treat, enjoy the treat, guilt tends to make us over eat more
  • Don’t give up on the rest of the day!
    • Just because you had a slip up, it doesn’t mean that you have to “blow” your whole day, weekend or week. Focus on making healthy choices for the rest of the day and get back on track! (If it’s early enough you might be able to rearrange the rest of your day’s meals to fit in your treat).
  • Write down how you felt afterward and save it as a note to reflect on next time you feel like your willpower is low or you need some extra motivation to stay on track
  • LOG your treat, most of the time it doesn’t put us off track near as much as we think

Don’t forget that losing weight doesn’t mean you have to eat grilled chicken and broccoli everyday. The old school ways of low calorie eating and excessive workouts are over. You can learn more about the cutting edge strategies utilized by the FASTer Way to Fat Loss here!

How to Organize your Kitchen for Weight Loss

When it comes to losing weight, there are so many little things you can do to help you be successful.  When your environment is conducive to your goals, you’re so much more likely to achieve them.  Here are 7 ways you can organize your kitchen for weight loss success.

Organize your Fridge

Organize your fridge by keeping healthy foods front and center.  Make the healthiest options easy to grab and go.  Because I have a house full of kids, I like to make sure that I have healthy snacks on the bottom shelf in the fridge

Prep Fruits and Veggies

Prep fruits and vegetables as soon as you get home from the grocery store.  Clean, cut, and portion your fruits and veggies into single serving containers.  You’re much more likely to eat these healthy snacks if they’re easy to consume. These glass Pyrex containers are pretty and perfect for portioning.

Keep a Gallon of Water in your Fridge and Drink it Everyday

A simple rule of thumb when it comes to drinking water is that you should consume half your body weight in ounces every day.  I aim for a gallon each day.  The easiest way I can remember to drink my water is by filling up a gallon jug (like this one) and keeping it in the fridge.  That way, it’s always cold and ready to go and I know how much I have left to drink at any given time.

Don’t Buy Snack Food (or Portion it Out)

A simple way to make sure you don’t binge out on snack food is to avoid buying it.  If it’s not in the house, you can’t turn to it in a moment of weakness and ruin your progress.  If you do buy snack foods, portion them out into individual portions so you don’t overeat.  D

Don’t Buy Soda or Sugary Drinks

When you’re trying to lose weight one easy way to cut calories is by not consuming soda and sugary drinks.  Most people are shocked by the sugar content and number of calories that are in drinks.  Stick to water and shed the pounds.

Keep Lots of Spices on Hand

Healthy food doesn’t have to bland or boring.  Keep lots of spices on hand and use them as a calorie free way to add flavor to your food.

Plan your Menu and Keep it Visible

Fail to plan, plan to fail.  Plan your meals for the week and keep the meal plan visible in your kitchen.  A chalkboard or dry erase board is a great way to write your weekly plan and have it on display for the whole family to see.  I especially love this days of the week chalkboard for a cute way to spruce up your kitchen.

If you’re interested in other simple tips and tricks for losing weight, join my free Facebook community, Wellness and Weight Loss.  I share recipes, workouts, and host monthly challenges that will help you reach your goals.  When you join, feel free to share a little bit about who you are and what you hope to achieve!  I hope to see you there.

How to Count your Macros

COUNT YOUR MACROS

What exactly is this “macro” counting, you see all of the body builders and bikini chicks doing? You’re probably thinking, “what the hell is a macro”? Honestly, don’t be embarrassed, I was there too, and I have been in the fitness industry for a long time and had never heard of such a plan.

What are Macros?

Macros are simply macronutrients.  They are your fats, proteins, and carbohydrates. All foods can fit into one of these three categories.

What is Macro Counting?

Macro counting is so much more than counting simple calories. It is being in an energy balance to use food for fuel. It gives you the ability to eat more food without putting on extra fat. By tracking and counting your macros, you can still enjoy your favorite foods while still losing weight. It’s the least restrictive “diet” I’ve ever encountered, and less restrictive means you’re more likely to stick to it and see results. I love teaching my FASTer Way to Fat Loss clients how to utilize free foods vs logging all calories.

When you are in an energy balance you are eating the proper amount of carbs, fats, and proteins versus counting calories. When counting calories, you aren’t in an energy balance. You could be over eating fats and under eating carbs and proteins which can leave you exhausted and depleted. This is when most people find that they’re holding onto fat in their midsection, thighs, and bra area. In the FASTer Way to Fat Loss, I work one on one with my client to create custom macros plans. However, you can get started on your own by following these simple steps.

How to Calculate your Macros

  1. Understand what your goal is. Do you want more energy? Do you want to burn fat? Are you trying to build muscle? Do you just want to maintain?
  2. Your percentages are based on your goals.
    Build Muscle> 40-60% carbs | 25-35% Protein | 15-20% fats
    Maintain/lose fat – 30-50% carbs | 25-35% Protein | 25 – 35% fats
  3. You will download my fitness pal, enter you goals, and set up these percentages to get your grams.
  4. Once you know your grams, you will be able to eat that specific amount of grams per meal.

So let’s say I had a goal to eat 2,000 calories per day and I needed 25% of those calories to come from protein. I would multiply 2,000 by .25 to get 500 calories. I would continue to do this for fat and carbs.

This can all seems very overwhelming which is why I love the FASTer Way to Fat Loss. I can help you customize your macros through our program and take all of the hard work out it for you.

Macros are the best way to be able to eat the foods you love and stop feeling like you are on a diet.

If you want more information about the FASTer Way to Fat Loss, macro counting, and burning fat, join my free Facebook group, Wellness and Weight Loss. I’m constantly sharing tips and tricks for enjoying my favorite foods while still keeping my body in fat burning mode. Or, you can follow me on Instagram to see real results from my clients and get a sneak peek into what I’m eating and how I’m tracking my macros on a daily basis.

If you’ve struggled to lose weight because of crazy restrictive diets, I highly recommend you give macro counting a shot. I’d love to help you stop the yo-yo dieting and start seeing results!

How to Use a Food Journal to Lose Weight

how to use a food journal

When it comes to losing weight, I’ve never been super excited about counting calories.  I don’t believe that all calories are created equal, and for my clients, counting calories isn’t going to give them the results they really want to see.  In the FASTer Way to Fat Loss, we track our macros and practice carb cycling to make sure that our bodies are always in fat burning mode. The best way to track macros and start losing fat is by keeping a food journal.

What is a Food Journal?

Food journals, also known as food diaries, have been around forever. Before smart phones, people would keep their food journals in a notebook and track their calories and nutrient intake that way.  While that’s still a viable option for anyone interested in keeping a food journal, I much prefer using the power of technology.

Like many others, my favorite food journal app is MyFitnessPal. It’s very user friendly and completely takes the hassle out of tracking your food.  There are plenty of food and fitness tracking apps to chose from, so do your research and chose your favorite.

Setting up your MyFitnessPal

Step 1: Download MyFitnessPal from the app store on your device

Step 2: Create an account

Step 3: Answer the questions to set up your profile.  Note: The second question will ask you about your activity level.  Look at your normal lifestyle and answer this question honestly. Even if you workout for an hour a day every single day, that doesn’t mean that you are “very active”.  Unless you do manual labor for a living and remain active for most hours of the day, I highly recommend you select “Not Very Active.”

Step 4: Use MyFitnessPal to track your food, activity, and progress

Why are Food Journals Helpful?

Food journals and tracking apps are helpful for many different reasons.  First, you’ll find yourself thinking twice before eating anything if you’re using a tracker.  You’ll have a much better idea of how many calories are in your commonly consumed foods and it will help you make better choices.  For example, once you see how many calories and sugars are in a can of soda, you’ll probably think twice before drinking it (or at least make the decision to drink less).

Food journals are extremely helpful for people like me who want to track their macros and focus on losing fat.  In the FASTer Way to Fat Loss, I teach my clients how to use food trackers to track their nutrient intake (not just calories) so that they can still enjoy their favorite foods while losing weight.

Tips for Tracking your Food in a Food Journal

  • Use the bar code feature to easily scan food that comes in a container
  • Use the reminders feature to help hold yourself accountable
  • Always be honest with yourself and when you’re not sure, overestimate
  • Add your own commonly eaten meals so they’re easy to enter time after time
  • Easily add recipes
  • Easily track restaurants – anything with a green check mark is verified by my fitness pal
  • You can upload recipes from your favorite websites right into the app
  • Learn how to track macros and micros for maximum fat loss

Using a food journal has helped me lose weight and keep it off.  It’s an excellent tool for tracking macro and micro nutrients which is what my fat loss program thrives on.  Because I use a food journal, I’m easily able to plan my meals and still enjoy my favorite foods. Using a food journal is an amazing tool for anyone who wants to lose weight.

If you want to learn more about how to use MyFitnessPal, how to track your macro and micro nutrients, and how to lose fat and keep it off, I’d love to work with you on the next round of the FASTer Way to Fat Loss.  You can learn more and register for the program here!

3 Fat Loss Mistakes you Might be Making

3 fat loss mistakes you might be making

Have you ever wondered why your body is holding onto fat, even when you spend hours doing cardio each week and you watch what you eat? Your diet and exercise plan could actually be making your body hold on to fat! No one wants to waste time in the gym to see no results, or worse, to gain even more fat.

If you’ve been struggling to lose fat in those trouble spots, I want to help! I’ve coached thousands of women to lose thousands of total pounds in fat. Over and over, I hear that my clients were making the same mistakes before they found the FASTer Way to Fat Loss. Here are the top 3 mistakes women make when they try to lose fat:

#1: They’re estrogen dominant.

Your hormones really can make your body hold on to fat! If you’re estrogen dominant, you could spend hours at the gym working out and not see any results in the mirror. You could be estrogen dominant due to birth control, or your body could be naturally producing an excess of estrogen. Luckily, there are ways to help overcome estrogen dominance and I can guide you through it with the FASTer Way to Fat Loss!

#2: They don’t sleep enough.

When you don’t get enough sleep, your body produces a lot of a hormone called cortisol, which makes your body hold onto fat, especially in your belly. Your blood sugar levels will also be elevated, which causes the fat cells in your body to store more fat. Lack of sleep can also cause your thyroid hormone levels to be out of whack, too. All of this leads to fat that just won’t come off, even if you work out and eat healthy foods.

#3: They don’t eat enough.

For years we’ve heard that calorie restriction and cardio will lead to weight loss. To some extent, that’s true. For the first month or two, you’ll lose weight. But, that weight loss comes from losing fat AND losing muscle. If you’re looking to get a lean, toned body, calorie restriction won’t get you there! You need to make sure you’re eating enough calories, and eating the right kinds of foods at the right time to really turn your body into a fat-burning furnace. That’s exactly what I teach in the FASTer Way to Fat Loss!

If you’re struggling to shed fat, it could be because you’ve been following the wrong program! Don’t let your weight loss goals hinge on outdated research. You can actually work out less, eat more, and look even better than you did when you were starving yourself! That’s what the FASTer Way is all about. I know you’re busy, which is why I’m passionate about showing you a fast, simple plan that WORKS when it comes to losing fat (and keeping it off).

Client Spotlight – Annie

What did your health and fitness look like before the FASTer Way to Fat Loss?

My fitness was seriously dragging. I remember sitting at the bus stop waiting for my kids the first week of school and seriously struggling to get up from sitting on the ground! I was out of breath and my body felt very ‘fluffy’ to put it nicely. I had my fourth baby & csection 5 months prior and only lost 15 pounds. I was so sad I couldn’t wear cute clothes for back to school night and it had me in tears.

How did you find out about FASTer Way to Fat Loss with Brittiney Landis and what made you invest and join? 

I have known Brittiney since Janruary of 2016, she helped me with nutrition and workouts to get back to my pre-baby weight back and within 9 months postpartum I was below my pre-weight! After having my fourth baby it was no hard decision to make when trying to find a way to get myself back to what I was! I reached out to Brittiney and she asked me to join a live video all about FWTFL! She was so happy, excited and beyond helpful when explaining everything to me. She is marvelous to work with!

What do you love about the FASTer Way to Fat Loss experience?

I love the community of women more than anything. I never felt so empowered and driven to get my life back! I love the MACROS breakdown, the simplicity of the program and the interaction you get with your coach.

What do you love about intermittent fasting?

I loved waking up and having coffee then getting stuff done around the house before thinking of food. It was relaxing to know I was going to eat at 11, so it was simple to plan my day.

What do you love about using macro couting?

It was so simple. I didn’t have to make special meals and I could enjoy everything my family enjoyed!

What do you love about carb cycling?

Carb cycling was great. It helped me realize the proper nutrition you need and on what days. I never felt hungry and I always felt like it gave me the specific energy I needed!

What’s your favorite part of the workouts & which do you use (beginner, home workout, gym workout)?

I use the home workouts. They are wonderful, they aren’t time consuming and they truly burn!!! The first few week I remember it was hard pumping the shampoo out of the bottle in the shower because my arms got such a great workout! They are challenging and never boring!

How was your overall experience with the FWTFL? Did you decide to become a coach? Affiliate? Do you recommend Brittiney Landis as your coach?

I love FWTFL! I plan on starting the VIP membership February 3! I recommend Brittiney and will over and over again! She is so passionate about what she does! She truly understands all life’s bumps. She is hands on, honest, driven and sincerely caring.

Ready to make your own transformation? Register for the next round of the FASTer Way to Fat Loss today!