There is Pleasure in the Process

There’s a result you desire.
Maybe it’s weight loss, maybe it’s to achieve a specific lift or run your first 5k, or maybe it’s to get off your blood pressure medication. Whatever the goal is, what I’m going to talk about applies.
If you or someone you know has ever gone to extreme measures to lose weight – HCG injections, diet pills, surgery, starvation diets, etc – the chances are VERY small that they were successful. And if they were, chances are that they couldn’t sustain the result. I’m going to tell you why…
They were chasing a result while ignoring the process.
To be successful with anything long term, whether it’s nutrition, weight loss, fitness, business, performance – literally anything – you have to learn to fall in love with the process.
It’s not some grand action that gets you to lose 30 pounds. It’s the accumulation of the choices you make each and every day – the PROCESS – that gets you to the RESULT, not the other way around.
So if you ever find yourself frustrated with progress toward the desired outcome, be sure to stop and ask yourself – “are the behaviors I’m practicing every single day going to lead to the result I desire?”
The answer should be pretty clear.
And if the answer is “no”, what are you willing to change to make the answer “yes”?
I fully acknowledge that habit change is HARD! I don’t suggest going for a full lifestyle overhaul all at once most of the time, but rather be conscious of the choices you’re making each day knowing that each choice brings you closer to your goal or further from it.
Neutral choices don’t exist.
Need extra support with this? I can help!
What choice do you continuously find yourself making in your daily life that you’d like to commit to changing to bring you closer to your goal? Leave a comment and share your insights!

Welcome to Fat Loss Demystified


Welcome to Fat Loss Demystified!

First of all, thank you so much for being here. We are going to have a lot of fun as well as get educated and create new habits over the next several weeks.

Here are the important things to know:

Each week on Monday at 7:30PM EST you can log into our Zoom meeting(make sure to register so you can get access) for our weekly group call. Each call will have a 40-minute lesson, an action item to get started on for the week, and Q and A about either the information or best practices on how to implement the action item. Each week will be recorded for you if you can’t make it live and we will send recordings and handouts out within 24 hours.

Our Curriculum:
This is the weekly breakdown:

Week One: History/Insulin and Other Hormones… The Science of Why We Get Fat
Action Item: 12/12 Fasting period, reduce refined carbs

Week Two: What is Fasting/Why Fast?
Action Item: 12/12 Fasting period, eliminate snacks

Week Three: Eat Less-Move More Fallacies/The Role of Exercise
Action Item: 16/8 Fasting Period, increase good fats

Week Four: A Calorie is Not a Calorie
Action Item: 16/8 Fasting Period, keep a food journal

Week Five: Cortisol and Stress’s Role in Weight Gain
Action Item: 16/8 Fasting period and add one stress reliever to your daily routine

Week Six: Moving Forward and Next Steps
Action Item: 16/8 Fasting Period and one 24 Hour fast (dinner to dinner so you don’t go an entire day without food!)

We will send out one more reminder on January 6th and I look forward to seeing you on the Zoom call on January 7th!

If you have any questions prior, please do not hesitate to reach out! I’m SO excited!

Do You Want a Diet That is Easy or One That Works?

I tell everyone that I love intermittent fasting because of its fat loss results and health benefits. People then say to me, “But that’s so hard!”

But it’s also so simple.

Simple doesn’t mean easy, but do you want a method that’s easy or one that works?

I value simplicity. A decade ago, I was in fitness competitions and counted every gram of protein, fat and carb daily to hit a certain number of macros and they HAD to all add up perfectly. This meant that if, at the end of the day, I had all my protein and carbs but not all the fat I had to drink a measured amount of straight olive oil. If I had all my carbs and fat but not protein I had to eat a measured amount of egg whites from a carton. This was not fun and not psychologically healthy. I was a slave to my spreadsheet and obsessed with the next meal.

When I “retired” from these events, I vowed to never do a diet where I had to count anything. I would happily eliminate entire food groups as long as I didn’t have to count and plan. I jumped on the “Paleo” bandwagon (although I have always hated that term. Nothing about modern day farming and eating is like Paleolithic days, but whatever…) and got great results.

These results were because the Paleo diet eliminates refined carbs. Eliminating refined carbs meant I was eating foods that caused less of an insulin spike. And from what I know, insulin – not calories – causes weight gain.

There are many ways to lower insulin levels. One is through a diet low in refined carbs. Another is through intermittent fasting (IF) because with IF even if you do eat refined carbs, your body has a chance to regulate insulin before you eat again. But if you want quick results or have a long way to go, the real magic happens in combining the two.

In my experience, there is no simpler way to lose weight and lean out than to combine intermittent fasting with a diet that is low in sugar and refined carbs.

The cool thing about intermittent fasting is that it fits into any diet and any schedule. As Jason Fung says:

You’re Paleo? You can fast.

You’re a vegetarian? You can fast.

You’re an omnivore? You can fast.

You travel a lot? You can fast.

You don’t have time to meal prep? You can fast.

Jerry Seinfeld said, “People want a show about something. This is a show about nothing.”

Well, this is a diet about nothing. You are taking something off your plate (pun intended) not adding shopping and measuring and prepping and counting. It’s so simple.