Q: What is Carb Cycling?
A: Carb Cycling is an intentional variation of carbohydrate intake each week. Most Carb Cycling plans consist of high carb days and low carb days. In the FWTFL, the Carb Cycle is based on the workouts we will be doing to maximize fat burning and energy levels.
Q: Why Carb Cycle?
A: Long term restriction of carbohydrates and calories can lower your metabolic rate and negatively affect your hormone levels. This is a significant reason women find themselves at a weight loss plateau. For a short period of time a significantly restrictive diet and or calorie deficit will bring you results. However, over time it will cause your metabolic rate to decrease. Once that happens you will see your weight loss stop and will need to restrict calories even further to lose more weight, thus lowering your metabolic rate once again. The goal of the FWTFL is to provide you with a healthy, sustainable program that can be maintained as a lifestyle long after the program ends.
Q: What does Carb Cycling do?
A: Carb cycling allows for planned high carb days that increase your thyroid output and help you control hunger. Because you are cycling your carbs, you will also have low carb days that offset your high carb days. With this type of cycle you will continue to see fat loss, increased energy levels, and improvements to your overall body composition. Carb cycling improves insulin levels, helping your body to store less fat. When paired with intermittent fasting and effective workouts, carb cycling can help you break through those dreaded plateaus so you can truly look and feel your very best.
Q: What is Intermittent Fasting?
A: Intermittent Fasting is not a type of diet, but an eating schedule. Your body is always in one of two states: fed or fasted. In the fed state (anytime your body is digesting food), your body’s insulin levels make burning fat a challenge. However, in the fasted state (8-12 hours after your body finishes digesting), your insulin levels are lower and better able to reach into your fat stores. People rarely go into a fasted state throughout the day. In fact, the traditional theory of several small meals per day keeps us from ever reaching the fasted state. In addition, that type of eating schedule regularly spikes our insulin levels which also hinders fat loss, and actually causes you to feel hungry soon after eating. So, while eating several small meals per day can lead to weight loss (calorie deficits always do), you will likely be losing both muscle and fat. When you lose calorie burning muscle, you lower your metabolic rate and make it harder for your body to burn fat. You also might become frustrated because you never feel toned and fit, even though you are working out and eating clean.
Q: So, you don’t eat?
A: Of course you eat! In the FWTFL program we have eating windows, combined with our high and low carb days. We eat all of the time! We simply confine our eating to a shorter window throughout the day, allowing our bodies to enter into the fasted state.
Q: Will I be fasting daily?
A: Yes. This program is called the FASTer Way to Fat Loss because we focus on implementing cutting edge nutrition strategies like intermittent fasting. We will be fasting daily.
Q: Is it okay to have Bone Broth while I’m fasting?
Q: Is it okay to participate in FASTer Way to Fat Loss if I am breastfeeding?
A: Yes! However, there are some things we may need to modify. Here’s a video with more. Throughout the program we will listen to your body, and continually keep an eye on your milk supply. However, when you eat the foods God intended for you to eat, you won’t see a decrease in milk supply. He’s designed our bodies intentionally, so fueling them well will not affect that. However, we will be sure to check on your caloric intake, because when you are living in too big of a calorie deficit and doing crazy, intense workouts, your milk supply can absolutely be affected. The FWTFL program is designed to fuel your body in a way that is perfectly safe for nursing moms.
Q: Do I need to purchase any shakes or supplements to participate in this program?
A: No! Throughout the program we will talk about the importance of probiotics, protein and other supplements like BCAA’s. While I am happy to share the products I use and love, none of them are required to participate. I am a huge proponent of fueling your body with real food, and this program is based on that premise. Nothing is required but hard work, commitment and positivity.
Q: Am I a good fit for this program?
A: This program is for women only (men can invest in the program but can’t be in any of the Facebook Groups). In addition, this program has been incredibly successful for women who have a foundation of working out and under 60 pounds to lose.
The FWTFL program is challenging and will require commitment. If you have more than 60 pounds to lose and have not worked out in a long time, then we can make the program work for you, but it will require some modifying. If that’s you, I will have you start with our nutritional cycle then ease you into our workouts. I truly want you to see results, but I also want you to be safe and remain injury free. So, if you have more than 60 pounds to lose, we will move a little more slowly, but will eventually be able to ease you into the full program and lifestyle, over time.
Q: If I am already a member of a gym and doing regular classes, or if I am meeting with a personal trainer, can I just continue with my current workouts, and use your food cycle?
A: My honest answer to this question is: If what you are currently doing was working extremely well, you wouldn’t be looking into my program.
If you were seeing incredible results, and were truly passionate about your current lifestyle, you would not be searching for other solutions.
My program is designed to work as a whole. I pair our nutritional cycle with our workouts, because that is what gets the very best results. It is absolutely critical that we are fueling our bodies for our workouts, and teaching them how to burn fat instead of glucose (sugar) throughout the day.
If you belong to a gym like Orangetheory, are doing Pilates, Yoga or Barre, then I highly recommend you do my workouts for the first few weeks. I definitely want you to keep doing workouts you love, so am all for you adding yours in. However, it is important that we discuss what you are doing, so that we can make sure your food cycle is matched accordingly.
If you are working with a personal trainer, I would obviously want you to continue with that, but again would have you look at your food cycle to ensure you are eating the right amount on the days you are working out!
Q: Do I need a gym membership to complete the FASTer Way To Fat Loss?
A: You will have access to both a gym and at-home workout version. Both are equally effective and you are welcome to do either.
Q: What equipment do I need for the at-home workout version?
A: You will need 5 or 8 lb weights and a 20 or 25 lb weighted object such as a kettle bell. It is also helpful to have a jump rope if you do not have a cardio machine for bad weather days. I also recommend a weight bench or chair.
Q: Do I have to follow a strict meal plan?
A. I provide guideline for each day of our food cycle. For example, on low carb day I will indicate that your goal is to consume less than 50g net carbs. I will explain how to calculate your macros (carbs, fats, protein) and also give you a sample meal plan and recipes. However, you will have the flexibility to consume the foods you truly enjoy, while focusing on whole food nutrition.
Q: Am I required to be on Facebook to join the program?
A: I host the FASTer Way To Fat Loss community groups on Facebook. Most of my client choose to join a Facebook community group for daily tips and accountability. While I do recommend you join a Facebook group, it is not required for participation in the program.
Q: What does my program investment of $199 include?
- A convenient 6 week program that fits your busy schedule
- A comprehensive program guide with resources to help you thrive including sample meal plans, a detailed program overview, and video interviews
- Prep week with trainings to set you up for success
- Weekly workout plans which can be completed at the gym or at home
- Accountability and a supportive approach that keeps you on track to accomplish your goals
- Affordable package option that is among the lowest cost option you’ll find (only $199 total)
- And yours truly as your coach. I will be with you every step of the way for coaching, support, and motivation!