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!

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.

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!

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!

Homemade Keto Electrolyte Lemonade

If you are interested in getting your body into ketosis, you should probably know that it comes with some crazy side effects.  One of those is really bad breath.  While having bad breath isn’t usually considered a good thing, it’s actually a GREAT when thing when it comes to ketosis.  Bad breath is a sign that your body is producing ketones.  Think of it as fat leaving your body every time you exhale that awful breath.

I created this homemade Keto Electrolyte Lemonade as a way to fight bad breath and stay hydrated while in ketosis.  This lemonade is great because it also helps fight the keto flu.  See, when your body is used to burning sugar for fuel, and you start to deprive your body of those sugars, there is a little period of time where your body is super confused.  It hasn’t made its way to using your stored fat as fuel yet and it’s kinda freaking out.  This is called the keto flu.  One way to fight it is with electrolytes, like the ones I’ve packed into this keto electrolyte lemonade.

homemade keto electrolyte lemonade

Homemade Keto Electrolyte Lemonade

Ingredients

1 – 2 cups of water

½ cup fresh squeezed lemon juice

1 – 2 Tablespoons Aloe Vera Juice (if you haven’t tried Aloe Vero Juice before, I recommend starting with `1 tablespoon and working your way up)

¼ teaspoon Pink Himalayan Salt

Bonus Ingredient: I always add 1 teaspoon of collage powder as well.  It improves digestion, supports a leaky gut, and strengthens your hair, skin, and nails.

keto electrolyte lemonade

Directions

Pour the ingredients into an air tight mason jar, twist on the lid, and shake.  Refrigerate or pour over ice and enjoy!

If you try this recipe, let me know how you liked it!  Comment below or join my free Facebook group, Wellness and Weight Loss, where I make it my mission to help women simplify nutrition and radiate wellness.  Hope to see you there!

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.

What is Ketosis?

what is ketosis

After having my third baby, I knew something had to change with the way I was tackling my weight loss.  I had spent years prepping food, eating six small meals a day, and working out for hours at a time.  This was feasible with one child, a little more difficult with two children, and damn near impossible with three kids.  As someone who takes pride in being informed with everything that’s going on in the health and fitness industry, I got to work on finding a way to lose the weight quickly, without all the time commitment.  That’s when I found ketosis.

What is Ketosis and how can it Help you Lose Weight?

What is Ketosis?

I’m going to keep this simple for you, because if you’ve done any research on ketosis already, you probably know it can be so confusing.  Ketosis is a metabolic state of having ketones in the blood.  So, what are ketones?  Ketones are a byproduct of your body breaking down already stored fat and using it as energy.  Typically, your body is using sugar (carbohydrates) as fuel.  When you’re in ketosis, your body is deprived of those sugars and starts to use your already stored fat (belly pooch anyone) as fuel.  When ketones are in your blood, it means that your body is successfully using your fat to create energy. Yay!  If you’re still confused, I don’t blame you.  Here is a short video that does a great job explaining.

KETO-OS Explained

Benefits of Ketosis

Besides the obvious benefit of burning stored fat, having ketones in your system has several other great advantages.  They give you more energy, better focus, and have even been proven to help treat epilepsy and cancer.

How do I get into Ketosis?

Now that we know what ketosis is, how the heck do we get our bodies to work this magic?  There are two different ways to get into ketosis.  Let’s start with the ketogenic diet.  The ketogenic diet is high fat, moderate protein, and low carb.  Your diet should be made up of 70%-80% fat, 20%-25% protein, and 5%-10% carbs.  Increasing fat and restricting your body of carbs will cause your body to start to use your already stored fat as energy.  Now, when I say fats, I’m not talking about fatty foods, I’m talking about high quality healthy fats like olive oil, macadamia, flaxseed, and avocados.  How much and what kinds of food really depends on the person.  You’ll need to calculate your macros, create a meal plan, and stick to it if you want to see results.

The idea of using my body’s stored fat as fuel sounded like the answer to my post-baby problems, so I gave the ketogenic diet a run.  After a week on the new diet, I quickly realized it was not for me. I have a lot of willpower when it comes to losing weight and getting healthy, but even I couldn’t handle a diet with 5% carbs.  That’s when I discovered exogenous ketones.

What are Exogenous Ketones?

Exogenous ketones are the second way to put your body into ketosis.  If you want to get into ketosis quickly, think the ketogenic diet is too restrictive, or want to avoid the keto flu, then exogenous ketones are for you.

After discovering exogenous ketones and having amazing results, I created the Fast Track to Fat Loss, a one of a kind weight loss program that simplifies nutrition and helps women tackle stubborn problem areas once and for all.  Women who join the Fast Track to Fat Loss get a complete guide to utilizing exogenous ketones, 10 days worth of ketones, and one on one support, answers, and advice from me.

what is ketosis

Dont’ forget to join my free Facebook group for monthly weight loss challenges, tips, support and motivation.  Join a community of women who are just like you and learn how to lose the weight and keep it off.

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