Archive Monthly Archives: December 2016

Intermittent Fasting Image

I don’t just sell a workout..

You think I just sell a workout, don’t ya…


I don’t! I sell a service, a damn good one!

~I educate

~I support

~I inspire

~I do it right along WITH you

~I share tips in my expertise

~I give tough love if needed

~I take a vested interest in people

~I motivate

~I help break old habits

~I help create new habits

~I believe in people and help them to believe in themselves
I don’t sell a product…I COACH!

Exercise and Intermittent Fasting

I get tons of inbox questions about intermittent fasting and exercising.

When it comes to cardio, it’s generally recommended that you exercise on an empty stomach, so that the calories burned come from body fat and not from the foods you consumed beforehand. This means you can perform a workout like HIIT fasted at any time before your first meal.

What about strength training? It actually goes against conventional wisdom to strength train on an empty stomach. A lot of personal trainers do not recommend it as it’s supposedly detrimental to strength gains and may even lead to muscle catabolism.

However, it looks like conventional wisdom is being turned on its head as studies show that this clearly isn’t the case. This study ( actually shows that resistance training in a fasted state may actually elicit a greater anabolic response than training in a fed state.

Nevertheless, there is still always the possibility of some muscle loss (especially if you go CrAzY in the weight room), which is why it’s not a bad idea to take a BCAA supplement before beginning a strenuous weight training session.

Diets Don’t Work

I know why your past diets have failed you and I’d like to share why! But first, let me share with you a study I recently read about…

311 overweight women were assigned one of these popular diet programs: The Atkins Diet, The Zone Diet, The LEARN Diet or The Ornish Diet. They were given the book that was written about it and also were personally schooled on it by taking 8 one hour classes explaining EXACTLY how to follow the diet she was assigned to.

Once they completed these courses, they were sent on their merry way to follow the diet for 1 year.

The results speak volumes. In the first 2 months, most women lost a significant amount of weight but after that, the weight loss started to even off and by years end, none of the women lost more than 10 pounds (after a whole year of dieting)!

Honestly, I don’t think the diets are to blame, it’s the fact that they are so complicated, people just lose the will to stick with it.

The International Journal of Obesity published a study titled ”Dietary Adherence and Weight Loss Success Among Overweight Women: Results From The A To Z Weight Loss Study.” This was their conclusion:

Only ONE woman in the entire study followed their diet for the entire year. The rest didn’t properly follow their assigned diet. Not only that, but the better and longer a woman followed the plan…the better results she had.

For a multitude of reasons, these women just couldn’t adhere to their diets and make it a lifestyle. Each of these diets followed different macronutrient protocols but didn’t seem to matter…what mattered was the diets were too complicated to stick to. These women were “experts” in their plans and yet they still fell short on adopting it long term.

So I think it’s safe to say that the more complicated a diet is…the lower the chance of success is!

This is why Intermittent Fasting (IF) works for me. I don’t count calories, I just make healthier choices. To me, that makes perfect sense and keeps my body running like a machine…going through it’s most natural state of being: fasting, feeding, digesting, true hunger, feeding, digesting, true hunger, feeding, digesting, true hunger and fasting again. We were never designed to continually eat mini meals all day long, that’s what cows do.

Making your diet complicated is a sure fire way to fail. As my 12th grade teacher told me, K.I.S.S. Eat to fuel your beautiful life and allow your body to rest from eating and digesting 16 hours a day so it can go through it’s natural courses!

Mouse Blog

Mousey Meal timing!!

Diet studies on mice don’t interest me near as much as studies done on humans but I did find this interesting! Some huge medical advances have started with those furry critters!

In today’s busy life, people are staying up later and eating much later too. A new study by researchers at the Salk Institute cautions against eating later at night (or more specifically, longer hours in the day), suggesting instead that restricting caloric consumption to an 8- to 12-hour period might keep high cholesterol, diabetes and obesity at bay.

The results, just published on December 2, 2014 in the journal Cell Metabolism, add to strong evidence suggesting that it’s not just what we eat but when we eat it that matters to our overall health. However, this has not yet been tested in humans.

In this study, nearly 400 mice, ranging from normal to obese, were introduced to various types of diets and lengths of time restrictions. They found that the benefits of time-restricted feeding showed up regardless of the weight of the mouse, type of diet and length of the time restriction, respectively.

Regardless of whether their diets were high in fat, fat and carbohydrates or just carbohydrats, mice that were given time restrictions of 9 to 12 hours, and consumed the same amount of daily calories as their unrestricted counterparts, gained less weight than the controlled group.

Even more interesting, the mice that had already become obese by eating a high-fat diet freely, researchers restricted their food access to a nine-hour window. Although the mice continued to consume the same number of calories, they dropped body weight by five percent within a few days. On top of that, eating this way prevented the mice from further weight gain (by about 25 percent by the end of the 38-week study) compared to the group that kept on the freely available high-fat diet.

This is just one study of so many. I keep researching and do find many different schools of thought but I tell ya, the evidence is pretty stacked in favor of meal timing…not just meal planning!