How to Simplify Intermittent Fasting for Your Busy Lifestyle

I help women find their perfect fat loss solution through personalized metabolism strategies.

I  hope you find this article helpful to learn more about Intermittent Fasting for your busy lifestyle.   We are all ‘busy’ these days, I  mean it almost seems as if there’s clout for who stays the ‘busiest’.  Did you know that we actually get a rush of dopamine when we are ‘busy’?   There are multiple studies proving this… I’m not sure why we do that to ourselves as a culture, but it sure seems the norm!

I  love helping women find ways to SIMPLIFY their lives!  There’s no reason to complicate it anymore than we have to.  Life is tough enough, trust me I  GET IT 😉

That’s why I  want to help simplify for you when trying to do Intermittent Fasting for a Busy Lifestyle!!

WHY do I believe in Intermittent Fasting? 

Well first of all, I  started it YEARS ago without even realizing it, lol!  I  used to run accountability groups where I  would help people get started on a clean path to eating.  Just a simplified way to jump start their fat loss journey 😉   I  would supply a 5 day meal plan complete with recipes and a grocery list (kinda great, right?)…AND I  would encourage them to start eating ONLY in a 12 hour eating window, then working down to a 10 hour window and even having a goal of just an 8 hour eating window.  Want to know what that is called? INTERMITTENT FASTING!  Who knew?!?!  I mean by focusing on that ‘eating window’ instead of the hours you spend fasting, it’s really ‘Intermittent Eating’…think about it 😉 

So, not only were people getting some CRAZY awesome physical results, but they were FEELING great…less bloat, less cravings, more energy, better sleep…all in 5 days of a simple meal plan with Intermittent Fasting.  By the way, you can get a copy of my most recent Jump Start Meal Plan HERE!!!!

People in my group were KILLING it and I  was personally feeling pretty dang great myself.  I  didn’t know enough about what it actually was at the time but heck, when you feel good and find something that works you just keep doing it right???  Then I  started actually researching it and learning more about what Intermittent Fasting actually is and how it’s beneficial to our bodies.  

Should YOU do Intermittent Fasting?

Here’s the thing…I  think there are hundreds of different ways to shed fat.  Do I  like the path I’ve found best?  OF COURSE!  Because it’s the one I’ve found to work for me and the hundreds of people that have trusted me and followed my plan. Does that mean it’s right for you?  NOPE.  You have to find what works for YOU!  If you do what your neighbor is doing or try to fit into some crazy restrictive diet that your best friend just dropped 20 pounds in 24 hours, you’re going to quit.  You have to find something that works for YOU so that you will stick with it…because when you stick with it, it WORKS y’all.  You can’t do something for one week and jump ship. It takes time for your body to adapt and show results.

At the same time, YES, I  do believe you should try it.  Intermittent Fasting is actually pretty fantastic for the busy lifestyle…the mom running around like crazy to get kids to 3 different schools and 8 different practices; the working woman who is rushing to get to the office on time and fighting traffic for 4 hours a day; the student who is cramming for their studies and losing track of anything outside of their books.  I  DO think it’s worth a shot!

How does Intermittent Fasting work for a BUSY LIFESTYLE?

First thing is first…you need to get to know WHAT Intermittent Fasting actually is!  You can learn more about that by checking out these articles:

Your Complete Guide to Intermittent Fasting

An In-Depth Review of Intermittent Fasting

3 Most Popular Schedules for Intermittent Fasting

The eating window is what makes this SO perfect for a busy lifestyle! 

I’ve helped so many women over the years and one of the biggest complaints and reasons that they have had set backs is because they ‘don’t have time’ to eat right.  THIS takes that away!!!  How?  Let me explain…

When you are eating in a 6 to 8 hour window, YOU PICK what that is going to be.  So if you are a teacher who just can’t seem to fit in the clean eating foods all day long, you pick your planning period or off hour to start eating. Then you add your 6 or 8 hours onto that to figure when you will stop eating (aka when your fast will begin).  

If you are a nurse who is on shift and barely has time to grab a single almond while working, YOU get to pick how your eating window will work!  Schedule the time for right before you start shift or right after you get off or right when you know your break will be.  Then add your 6 to 8 hours onto that time to know when to stop eating (aka when your fast will begin).

If you are a traveling machine and are catching flights all times of day and don’t know when you’ll get to eat next, perfect! Whenever your first meal is, go ahead and eat like a rockstar.  Then add your 6 to 8 hours onto that time to know when you stop eating (aka when your fast will begin).

If you are a mom who doesn’t know when you’ll have a chance to grab a bit to eat in between changing diapers and doing laundry and car pooling 500 kids, this is great!  As soon as that first morsel of animal cracker or goldfish hits your lips (kidding, please try to eat for fat loss to see the best results!), start the clock!  Add your 6 to 8 hours onto that to know when to stop eating (aka when your fast will begin).

Make sense?  Do you see how it can work for a variety of situations and is actually the PERFECT scenario for this with busy lifestyles?!?!

Plus, I  truly feel that for those who may have an unhealthy relationship with food (ie binge eating, emotional eating, etc.) this is a great alternative to help.  When you have less time to eat, that is where your focus is and you actually end up enjoying your food more as well as training your hunger hormones to be more in balanced.  It’s pretty much a win-win!

BUT what if every day isn’t the same? Will you fail miserably with Intermittent Fasting for your busy Lifestyle?

Yet another reason why I  love this way of eating so much! Y’all, you KNOW I  don’t believe in perfect…it’s about finding a balance for YOU. 

A perfectly imperfect balanced lifestyle that works for YOU. 

This won’t be perfect, nothing ever is!!!  And if you have to make it perfect to get any benefit, then count me out, because I ’m the FURTHEST thing from perfect that has ever walked, lol!!!

Sure, your goal is to have the same eating window each day.  But if there happens to be a day or two when it’s not the same, it’s not the end of the world!  You aren’t going to derail all of your progress by eating 30 minutes sooner or having your schedule be off by an hour.  Give yourself some grace. Do the best you can do. Every single minute is an opportunity to start fresh!! You don’t need to wait until Monday to make up for what you feel was a ‘failure’…start the next meal, the next snack, the next hour 😉

You’re ready to start trying Intermittent Fasting for your Busy Lifestyle!!! Now What?!?!

Don’t think too much about it!  When we over think things, we over complicate things and to be honest this tis NOT a complicated topic.  Just decide that tomorrow is the day and START!  

If you need some extra love and help, make sure to check out our PRIVATE FB community to help support you!!!  You can get there by requesting to join HERE!!!

And just be careful…take your research with a grain of salt and find what works best for YOU!!!  Don’t be too drastic, it’s supposed to feel  LIBERATING, not confining 😉  

Check out these other posts that might help in your Fat Loss Journey:

Intermittent Fasting for Fat Loss

A Key Strategy for Fat Loss

Best Time of Day to Workout

20 Minute Booty Blaster

Yep, you read it right…your 20 minute BOOTY BLASTER workout is right here.  You can do it from home, at the gym, or anywhere your heart desires 😉  Don’t have weights?  Just do body weight! Don’t have a band?  No worries!  Take these moves and do as shown or make them your own…but either way, get ready to blast your booty and feel a burn in your legs.

ALL YOU NEED IS 20 MINUTES FOR THIS BOOTY BLASTER!

I’m SO glad you are checking this out!!! As an online trainer, I love helping women find their perfect fat loss solution through personalized metabolism strategies! 

Click the video below to see the full layout of the Booty Blaster workout!!!!

Here’s a pretty solid workout for you to give a try 👊🏻 follow this 20 minute routine up with a 20 minute walk and you’ll be burning fat all day 😉🔟 Reps of each move for 4️⃣ Rounds▫️Banded Front Rack Squats▫️Banded Squat Jumps▫️Split Squats on Right▫️Split Squats on Left▫️Sumo SquatsNot my typical workout…usually I’m all about compound movements and working full body. But this was all about lower body and let me tell you that I was SHAKING by the end 😳!!! Maybe it’s the fact that I havent lifted weights in months or maybe it’s the fact that my legs were being totally blasted 🤷🏼‍♀️ I dunno but it felt UH-MAZING 👏🏻👏🏻👏🏻I’m not able to do any upper body right now because I’ve been getting some intermittent swelling on my left arm which is the beginning of Lymphedema 👎🏻 So I’ve had to order a compression sleeve. My therapist told me that once it comes in I can do ANY workout I want!! Needless to say, I’m totally stalking my mailbox 😜So give this workout a shot if you want to blast your legs and booty 🍑 and be sure to tag me so I can see what you think 😍xoxo

Posted by My Think Fit on Wednesday, January 9, 2019

Your 20 Minute Booty Blaster…

10 Reps of each move for 4 Rounds

▫️Banded Front Rack Squats
▫️Banded Squat Jumps
▫️Split Squats on Right
▫️Split Squats on Left
▫️Sumo Squats

Not My Typical Workout…

This is not my typical workout…usually I’m all about compound movements and working full body. But this was all about lower body and let me tell you that you will be SHAKING by the end!! Don’t worry, that’s a good thing 😉

Give this workout a shot if you want to blast your legs and booty!

If you liked this workout, you can get more by going to these posts:

Full Body Fat Burn Workout

Fat Burning Cardio Workout

Shed More Fat with THESE Workouts

A MUST DO Workout for You

Need to nail down some nutrition for 2019? See how YOUR metabolism works best and start eating right for YOU! No more dieting or restriction!!!!! Just pure detective work for the best way to lose some fat and boost your metabolism. Start HERE for FREE!

Shoulder Sculpt and Fat Burn

Seriously, there is NO reason to keep spending hours in a gym when you can knock out a quick workout using just a set of dumbbells and still get amazing results 😉  Let’s check out a shoulder sculpting workout…

I’m so glad you are checking this out!  As a personal trainer and fat loss fanatic, I love helping women find their perfect fat loss solution through personal metabolism strategies! 

Here’s a simple shoulder sculpting metabolic strength workout!

Here’s a workout to give a shot on this Wednesday 👊🏻 I mean, full body workout that focuses on the shoulders?!? Yes please 💪🏻 I cant wait to get back to it so I can do this one again! —Do 5 rounds of this metabolic strength workout that will get your heart pumping and blast some fat! 10 One Leg Deadlift/Upright Row on each side10 PushUp/Twisted Mountain Climber/Squat/Press 10 Bowlers Lunge/Curl/Press10 Weighted Plyometric Lunges —Strengthening your shoulders is so important…they’re one of the most mobile joints in our body! By working to increase their strength, you’ll not only help to prevent injury but also get some killer looking arms in tank tops 😜 Granted, don’t just work the large muscles, you’ve got to work the small stabilizing muscles as well to really decreas risk of injury and keep the joint strong 👊🏻

Posted by My Think Fit on Wednesday, September 5, 2018

 

This circuit will get your heart pumping and blast some fat!

Start with 5 rounds of:
10 One Leg Deadlift/Upright Row on each side
10 PushUp/Twisted Mountain Climber/Squat/Press
10 Bowlers Lunge/Curl/Press
10 Weighted Plyometric Lunges

THEN make sure to get in your leisurely walk at some point too 😉 Not sure what I’m talking about?? CHECK IT OUT HERE

Shoulder strength is SO important y’all!

 

First of all, your shoulders are one of THE most mobile joints in all of your body…so strengthening them will lead to more prevention of injury and keep your body healthy for YEARS to come!  Don’t just focus on the large shoulder muscles like shown in this workout…do small movements to keep the stabilizers healthy and strong too 😉  Your body will thank you down the road…trust me!

Plus, getting some strong shoulders also means you’ll be sculpting those bad boys to look great in a tank top!  And when you FEEL strong, there’s just something empowering about that, right?!?

 

Did you like this workout?  Here’s some other posts to check out too:

20 Minute MUST DO workout

How to Shed More Fat with your Workouts

Summer Time Fat Burning Workout

3 Ways to Optimize Intermittent Fasting for Women

5 Strategies to Combat Emotional Eating

Your Complete Guide to Intermittent Fasting

A Key Strategy To Fat Loss

Did you know that walking is AMAZING for Fat Loss? It's something I've always taught my clients although it was SUPER hard for me to personally adopt several years ago, lol!!! BUT here is why YOU should be walking for Fat Loss 😉

Posted by My Think Fit on Tuesday, August 21, 2018

I help women find their perfect fat loss solution through personal metabolism strategies…

Does walking help with Fat Loss???

Several years ago as I  was learning about Fat Loss and getting certified to train others on the topic, I  took part in a 4 week program to jump start the process.  One thing I  learned was about WALKING to help with fat loss…WHAT?!?!  Walking for Fat Loss?!?! Yeah, made NO sense to me!  I  mean I  LOVE intense workouts…like if I  feel as if I  might pass out or puke during a workout, I  consider it a success, lol!  I  mean if that actually HAPPENED it wouldn’t be successful, but you get the picture, I  like high intensity!

 

Walking was FOREIGN to me!  I mean who does that to boost their results?  Don’t you need to work HARDER?  Don’t you need to cut your CALORIES?  Boy was I  ever wrong and did I  learn SO much about how to turn your body into a fat burning machine.

 

See, fat loss isn’t so much about calories but more about hormones.  When you can tap into your personal metabolism sweet spot…it’s GREATNESS! 

Learn more about your metabolism by taking your own fat loss metabolism quiz HERE.

 

One hormone that is crucial to have in check for an ideal fat loss scenario is cortisol.

Cortisol is a stress hormone. 

So when you are stressed, your cortisol is increased and your fat stores are increased.  Something that raises cortisol levels?  Intense workouts! WHAAAT?!?!  Yep, high intensity workouts put stress on your body and increase cortisol levels.  I  mean think about those (maybe even you) who workout like crazy, push their bodies hard constantly but can’t seem to drop the weight they want or hit a plateau with belly fat.  THAT is a prime example of elevated cortisol.  Any time our bodies are put under stress, we take the chance of elevating our cortisol levels.

 

But guess what DECREASES cortisol? If stressful lifestyles increase it, it only makes sense that more relaxing lifestyles and scenarios would decrease it.  Taking part in relaxing practices on a regular basis will help to lower cortisol levels and INCREASE fat loss. 

 

Walking is a GREAT relaxing exercise to take part in. 

It’s not about getting your heart rate up and burning calories but more about relaxing and letting your body get back into the natural flow of regulating your stress hormones to a natural level.   Not only that, but there are lots of great things you can do while on a walk that will make a big difference in your life.  Throw on a personal growth podcast, listen to a book on audible, take your kiddos along to bond with, put your fur babies on a leash to get them some exercise, and just ENJOY the scenery and environment!

 

OH and another positive for lowering those cortisol levels? 

DECREASED hunger and cravings!  Yep, how great is that?!?  Next time you have a crazy craving kick in, throw on those shoes and hit the pavement…your body and your mind will both thank you 😉

 

Check out these other posts that might be helpful on your FAT LOSS journey:

5 Ways to Stay on Track with Fat Loss Eating!

A Complete Guide to Intermittent Fasting for Women

How to Turn YOUR Body into a Fat Burning Machine!

Intermittent Fasting and Fat Loss

My In-Depth Review of Intermittent Fasting 

 

The Last Month Has Forever Changed Me…

It’s been a while, I know, so let me catch you up 😉

June 21 will forever be imbed into my mind and soul.  It was the day that changed the course of everything for me as I knew it and my journey was completely shifted.  To be totally honest, I  had been feeling a stirring and unsettled spirit for close to 2 years.  So I  knew something was coming but NEVER in a million years would I  have guessed THIS would have been it.

PLEASE PLEASE PLEASE share this…if it can help just ONE woman then this journey will have been worth it. 1. Wash your body with your hands2. Get an army of amazing people around you because you NEVER know what the road may lead to ❤️3. PrayI realize it’s not Wednesday 🤣 clearly my brain is mush, lol!!! Monday, Wednesday…I mean they’re pretty close, right?!?

Posted by My Think Fit on Monday, June 25, 2018

I  had felt a lump on Thursday night in the shower…I  had been washing with my hands since getting rid of my loofah (you’ll see why in that video above) and I  had not ever felt this before.  Today I  am SO thankful I  threw that loofah away and NEVER will I  use them consistently again.

At my early Friday morning workout, I  had my friend (also my health care provider) feel and give me confirmation it wasn’t normal and we should have it looked at.  By mid-morning I  was in an imaging center getting my first ever mammogram…which was diagnostic followed by ultrasound and conversation with teh radiologist.  I  had an appointment set for the following Monday at 7:30am to get a needle biopsy of several areas.  As I  walked out into the hallway from the office, I  nearly collapsed as I  held a brochure in my hand reading “introducing your Cancer Nurse Navigator”

The day I had the diagnostic images done was completely devastating…as a 38 year old mom of 3 it was something I  just never saw coming and would not have guessed.  But my girlfriends rallied around me and before I  knew it, we were poolside with laughs and tears and having the time of our lives.

On Monday I  went in to get the biopsy done and asked the radiologist to shoot me straight…and her reply was that she did in fact believe it to be breast cancer.  When I  got the actual call of the diagnosis on that Wednesday, I  already kind of knew so it wasn’t a sense of shock.  It was heart breaking and a reality check but it was something I  had been anticipating for several days.  That same day, my husband and I  met with a breast surgeon to determine what our next steps would be and scheduled an appointment with an oncologist. With a diagnosis of Stage 2 Invasive Ductal Carcinoma labeled as HER2-, ER+, PR +, the treatment plan was laid out as 16 rounds of chemo followed by surgery and then radiation.

 

Telling the kids about what was going on…over snow cones 🙂

 

We also sat the kids down and explained to them what was happening and why mommy had been going to so many appointments in the preceding days. You can read more on that HERE  There were tears and smiles and a reminder that God totally has this and we will fight this as a team because we are #teamtuman!!!!

I’ll be honest and tell you that the following days were both terrifying and peaceful…scared of the journey ahead and yet at peace knowing that this is what my past 2 years of feeling a sense of something stirring was all about.  I  KNEW at that moment that God had hand picked me for this journey. 

Now, that does NOT mean that I did not have complete melt downs and cry until the tears couldn’t flow anymore, it does NOT mean that I  didn’t still have fear of what was to come, it does NOT mean that I  didn’t question everything in my existence as to how this happened…BUT at the end of it all, I was ok.  I realized I  had more support than I  could EVER have imagined.  I  realized that I  was already helping people in their faith journey to take that step and get even closer to their creator.  I  realized that being a mom and wife were the single most important parts of my life.  I  realized that helping others and inspiring people to live their absolute best life was my purpose and I  needed to keep pursuing it.

 

The worst week was probably the one leading up to my first chemo treatment…it was full of appointments and scans and procedures and left me with so much fear and uncertainty that I could hardly deal.  The worst one was the port insertion.  I  always cry when I  get put under sedation, lol, it’s like I  do totally fine while they’re prepping me but once they start to take me back to the OR, I  lose it.   And this time was no different, but yet VERY different.  See the times before were for surgery or procedures to make feel better.  This was not.  This was a procedure to put something into my body that would allow chemotherapy to be injected into me to treat CANCER. Y’all.  Let that sink in for a minute. 

 

As they rolled me back to the OR, I  was terrified.  Was this going to hurt?  What the heck was I  doin there?  Why was this happening to me?  Am I  really going to live?  Can I  really beat this thing?  What will it feel like afterward?  Oh my gosh I ’m getting ready to start chemo…what is that like?  I  mean my mind would NOT stop!!  And the tears would not end.

 

I  admitted to the nurses and staff that I  was scared to death, one of them cried along with me and she assured me I  would beat this thing and she couldn’t wait to have me back to take my port out. 

Once the procedure was done, it was a relief but hOLY MOLY was I  sore!!!  The strangest sensation and super sore.

 

The day after getting my port…yes my hair got dyed pink by my friends too 🙂 

Wednesday was ‘chemo class’ where the physician’s assistant went over all of what to expect with starting chemo…I  could handle all that she was throwing at me but then she got to the part about wigs and head coverings and it hit me.  I  didn’t LOOK sick, I  looked fine, just like ME.  But what happens when I  lose my hair?  When it becomes REAL that this is actually happening?!?!  Everyone who looks at me will know I  am sick

Thursday, July 12 finally rolled around…it was the BIG DAY!!!  Day 1/16 treatments of chemo and my husband would be right by my side.  We woke up to a yard sign of #teamtuman which was so amazing and so reassuring that our battle was underway!!! 

Again, I  seem to cry at fear of the unknown and this day was no different.  As the doctor spoke to us before we went in for the treatment, the tears just came.  Same as when we started in the infusion room and the nurse started explaining the new regimen to us…just tears flowing.  But by SUCH a blessing, the medical team was incredible and having my husband by my side made the whole day so much better.

Round 1 of chemo going down…

 

Round 1 of chemo was DONE…such a good thing yet daunting thing to have in the back of my mind.  It took 7 days for me to come back to life…to come back from nausea for days on end, fatigue that is just unexplainable, anxiety beyond belief, constipation (yep, I went there!), chest tightness, and discouragement. That’s the reality of it, that’s how I  handled it.  But once that 7 days was up it was like the heavens parted and life was amazing again…and I wanted to make the ABSOLUTE best of it!!!  I even chopped my hair…I mean I knew it was about to start falling out so why not take control of the ONE thing I could still do?!? It was fun to sport something different for a while 😉 

 

So there you have it…the update on what June and July looked like for me and why it might seem I ’ve been a bit absent.  You can follow along my journey on social media where I try to keep everyone updated as much as possible. 

Yes, I  have been absent  physically, but mentally my mind is still so focused on sharing my love for helping others, on helping YOU on your journey.  If you haven’t taken your METABOLISM QUIZ make sure to check it out!!! From there you’ll be able to gain access to additional fat loss tips from me and even have the opportunity to take my online course!!!  Like I said, I’m not going anywhere and my heart is still 100% focused on helping YOU to find your perfect fat loss solution

xoxo Natalie

20 Minute Full Body Fat Blast

Some days just call for a quick AT HOME workout…so if you have just 20 minutes, grab your weights and get to moving!!!

I help women find their perfect fat loss solution through personal metabolism strategies.

Some days are easier than others to make it to the gym, let’s just be real.  And yet sometimes we need that extra motivation so a gym setting is perfect!  There’s no right or wrong, you have to do what works best for YOU!!!  I was confined to the house for several days so the ONLY option for me was a home workout…so I busted out some full body movements that would blast fat FAST!

You’ll notice a couple of things if you try out this workout!

Compound Movements

Compound movements are super effective because you are using multiple muscle groups and joints in large range of motion.  This technique allows your body to lift MORE weight that you would in isolated movements AND you’re able to strengthen more muscles in less time.

I LOVE this style of lifting! I’m all about time effectiveness so give me a way to hit MORE body parts in LESS time and get BETTER results any day!!!

Elevated Heart Rate

When you’re targeting multiple muscle groups and once, it’s just natural that your heart rate will get elevated more than doing isolated movements.  By doing this, you’re able to squeeze in that ‘cardio’ while performing your strength training session.  So it’s the best of both worlds really 😉  Again, making the MOST our of your time and giving you the BEST results possible is the name of the game here!

 

So check out this 20 minute full body fat blast workout!!!  A full body metabolic strength training workout to give you strength training AND cardio all in one!

Not every day is amazing but when you can move, it’s a blessing so why not take advantage?!? .Fat Loss workout for the win today 👊🏻 I mean less than 30 minutes and I got in a full body metabolic strength workout AT HOME…weights AND cardio built into one ☝️ is kinda great 👍🏻 .✨4 ROUNDS✨10 One Leg Deadlift to Curl (alternate leg each round) 10 Sumo Squat to Upright Row10 Renegade Row to Hammer Curl10 Split Squat to Overhead Press (alternate leg each round) 10 Weighted Sit Ups 10 Russian Twists .Now time to put my mom hat on and go hang with the kids 😜 Gotta make the most of the good days y’all 🙌🏻 Make sure to tag me if you give this a try!!! And you can get a FULL month of workouts like this PLUS nutritional guidance and MORE through my Fat Loss Project program 😉 I’ll share the link in comments so you can check it out 👇🏻👇🏻👇🏻#teamtuman

Posted by My Think Fit on Monday, July 23, 2018

 

4 ROUNDS
10 One Leg Deadlift to Curl (alternate leg each round)
10 Sumo Squat to Upright Row
10 Renegade Row to Hammer Curl
10 Split Squat to Overhead Press (alternate leg each round)
10 Weighted Sit Ups
10 Russian Twists

 

I’m so glad you checked this out!!  These posts might interest you too!!!

20 Minute Must Do Workout

More on Metabolic Strength Workouts

Step by Step Guide to Intermittent Fasting

An In Depth Review of Intermittent Fasting for Women

This post is a step by step guide on intermittent fasting for women

This article will focus on a step by step guide on Intermittent fasting for women.

This post is a step by step guide on intermittent fasting for women

I help women find their perfect fast loss solution through personal metabolic strategies.

 

Intermittent fasting for women is an advanced fat loss strategy that helps to burn more fat, increase health benefits and surge long term results.  But with so much information available, sometimes it can be difficult to know where to start! In this post, I’ll share with you some top benefits to intermittent fasting, WHAT to eat for best fat loss results, my personal daily schedule, AND fat loss eating tips I adhere to while sticking to the Intermittent Fasting lifestyle.

Several years ago I  started running free accountability groups complete with a meal plan to help women get back on track or kick start their health journey.  Part of my plan included an ‘eating window’ of 10-12 hours during that week.  I  would have participants adhere to eating within a 12 hour time frame (example: 7am-7pm) and try to get to a 10 hour time frame by the end of the week (example: 9am-7pm).  This simply meant they consumed all of their calories within that 10-12 hour period.  And what were they doing the other 12-14 hours a day?? FASTING! 

Who knew that Intermittent Fasting would become what it has today….

So let’s look at the BENEFITS of Intermittent Fasting for Women

There have been NUMEROUS health benefits of intermittent fasting shown over the years.  One of my favorite resources for researching this topic is by Jason Fung titled ‘The Complete Guide to Fasting: Heal Your Body through Intermittent, Alternate Day and Extended Fasting’.  In that he lists out several benefits to our health with intermittent fasting:

  • more regulated insulin levels
  • ghrelin levels
  • decreased inflammation
  • obesity prevention
  • sharper mental acuity including improved memory
  • cell renewal
  • more energy

Those are just a select few that really stick out to me because not only have they been proven in several studies but I have also personally experienced them. 

REGULATED INSULIN LEVELS

Insulin is quite possibly the BIGGEST culprit to weight gain, development of diabetes and overall health issues related to weight.  Our bodies truly stay in either the FED state (high insulin levels) or the FASTED state (low insulin levels)…so basically we are either storing or burning food energy throughout the day.  And if the majority of the time is spent storing (Fed state, high insulin) then we will keep gaining weight or at the very least not be able to lose it.  So by lowering our insulin levels, we are actually  burning food energy and this leads to FAT LOSS! One of the MOST consistent effects of fasting is lowered insulin levels.  When we fast, our insulin levels are kept lower for longer periods of time which allows our bodies to dip into the fat stores for energy rather than relying on the glycogen that our recently eaten meal produces.  So YAY for more regulated insulin levels 😉 

MORE ENERGY

We actually have MORE energy when doing fasting. Seems counter intuitive, right??  The biggest difference is that our bodies dip into our fat stores for energy rather than burning off food. Not just that, but adrenaline is released into our systems to help accelerate the fat burning state AND it helps to stimulate our metabolism…not a bad deal in my book 😉  Fasting can actually rev up the metabolism rather than slow it down and several studies have proven it to be so!  But again, you have to remember that you are STILL eating, it’s just in a shorter amount of time during the day.

SHARPER  MENTAL ACUITY

Although you would think that when you are fasting, your brain activity would falter, it’s actually quite the opposite!  When we are hungry we actually become more alert and engaged.  There is a process that happens called BDNF where basically there’s an increase in brain connectivity and new brain neuron growth…that’s totally my non-scientific self trying to relay total scientific info to you, lol!  But just know that this regeneration of neuron growth in our brains has been related to to less symptoms of Alzhiemer’s, Parkinson’s and other neurological disorders.  This is because memory is improved and electrical activity in the brain increases.  So if fasting can be a preventative for those things, it’s no wonder just every day mental alertness is improved when we are fasting regularly!

Those are just a few of the top benefits to Intermittent Fasting, so now let’s check out what to actually eat while doing this, ok?

WHAT TO EAT with INTERMITTENT FASTING

WHEN we eat is a huge piece of the fat loss puzzle and Intermittent Fasting can REALLY help with that part.  But it’s also important to focus on WHAT to eat.  I mean if you are doing your 8 hour eating window each day but only having cheeseburgers and fries, then there’s a pretty solid chance you won’t be doing yourself any favors 😉  So what DO we eat when we want to LOSE fat?!?! 

I  wrote an article on HEALTHY EATING v FAT LOSS EATING which is a really great first step to try and understand what the differences might be and how you can change some things up to focus more on FAT LOSS eating. If you can focus on eating for fat loss 80-90% of the time, you will see a HUGE difference happening.  But what does that mean? First of all, you need to figure out what your body will respond best to.  You can start by taking my FREE METABOLISM QUIZ!  Once you know what your body responds best to, then you can start to make some small changes.

WATER!!! Drink more water!  Aim for AT LEAST half your body weight in ounces.  If you weigh 150 pounds, drink at least 75 ounces of water per day.  I  know it may seem crazy but you’ll feel so amazing when you start down that path AND chances are that you will have some decreased hunger and cravings as well.

VEGGIES VEGGIES VEGGIES…I’m telling y’all this is ALWAYS number one!  You want to increase that veggie intake as much as possible.  Some suggestions? Add some spinach to your shakes, mix in veggies with your eggs, have a salad with every meal…find ways to add in more veggies to your daily diet.

HEALTHY FATS…I ’m not going to tell you to load up on cheese and bacon!  I mean are they good?  Heck yes they are!!!  But for me personally when I load up on those things I just feel gross and I don’t like that.  For some who do the Keto diet, they have had INCREDIBLE results eating more full fats like bacon and cheese but it’s jut not for me so it’s not what I coach people on.  I encourage more healthy fats such as oils, avocados, whole eggs, nuts, nut butters, etc.  Some suggestions? Cook your eggs in a couple teaspoons of avocado oil, eat sliced avocados with your meals, don’t strain out the yolks and just eat egg whites, have nuts on hand to snack on, sauté your veggies in olive oil. There are PLENTY  of ways to incorporate more fats into your diet without a ton of effort 😉 

PROTEIN…surprised this is nearly last?!?!  I know, we are supposed to eat super high protein diet right???  Well if you are a body builder then chances are this is what your trainer will suggest and I am absolutely not going to go against them.  However, for a mom like myself who wants to lose body fat and stay healthy….I’m going this route.  I suggest moderate protein and high veggies.  Why?  It works for me and the hundreds of women I’ve trained.  Through what I learned from my FREE METABOLISM QUIZ along with research and personal experience, it’s how I  feel best.  If there is an option between a protein and a starch, choose the protein  to stick to a more fat loss based lifestyle…protein over starch any day 😉

STARCHES…there is a big misconception on carbs!  When people talk about ‘CARBS’ it’s assumed we are referring to pastas, breads, crackers, etc.  But that’s not really the case. Do you realize that fruits and veggies are actually carbohydrates???  Not BAD ones, but that’s the category they’re listed in! So when referring to the things like whole grains and such, I  like to talk in terms of STARCHES.  Limiting our starches to the cleaner versions such as quinoa, oats, sweet potatoes, brown rice AND adhering to the bite rule that is best for your body type, you will see a HUGE difference!  Not just that, but if you can time when to have your starches in accordance to when your body will actually BURN the glucose more immediately, fat loss will become the name of the game! Sure, avoiding them for the MOST part can lead to great results, it’s not always realistic!  That’s why the ‘bite rule’ through my Fat Loss Project is so beneficial…it allows BALANCE and is real life 😉 

 

MY PERSONAL INTERMITTENT FASTING SCHEDULE AND FAT LOSS TIPS

 

When breaking your fast during intermittent fasting, it’s described as anything OVER 50 calories or anything that contains sugar. Why?  INSULIN!  Remember how important it is to have our insulin regulated?!? Anything that will cause your insulin to rise, is going to end your fast.  My window is 11:00am-7:00pm…I say I have an “8 hour eating window” while others refer to it as the 16:8 method:

11:00am-I break my fast!

7:00pm-my last meal of the day

If I eat my last meal closer to 8:00 or 9:00 then sometimes I will move back the time the next day for breaking my fast.  However, if it’s still going to keep me in a 14-16 hour fasting window then I  don’t really change things up too much.  Because there is still a benefit to even  a 12 hour fast 😉  Refer back to my 3 SCHEDULES FOR INTERMITTENT FASTING to learn more on which might be best for you! It’s not about perfection, but I love Intermittent Fasting because it is so flexible with my lifestyle!

So let’s get a more in depth look at a day in WHAT I eat and WHEN  just to give you an idea.  I’ll share my personal Intermittent Fasting schedule but it’s also important to know that aside from this, I also workout 5 days a week, I try to get at least 6-7 hours of sleep a night, I make self care a priority AND I fill my nutritional gaps with top notch supplements where they’re needed.

5:15am-workout and have my workout drink…yes, I workout on an empty stomach so that my body will dip into fat stores for energy rather than glucose.

6:00-11:00am water and possibly coffee.  I don’t drink coffee everyday, it’s just if I want it for the flavor more than anything.  Plus, caffeine is a natural appetite suppressant so it’s helpful with intermittent fasting

11:00am-shake with spinach and nut butter, 2 eggs, 1 egg white, sautéed veggies

2:00pm-big salad with protein and healthy fat dressing OR leftovers from night before

6:00pm-protein with veggies or something similar from my 4 WEEK EAT CLEAN plan

Now I ’m going to shoot you 100% straight…I  know you don’t see any ‘starches’ listed in my daily regimen right?  Don’t let that fool ya!  I ’m a mom of 3 and the occasional (or often) handful of goldfish or animal crackers or nilla wafers absolutely somehow make into my mouth. And yes this is my routine 90% of the time…BUUUUUT I live in Texas and Mexican food is it’s own food group . So that’s a weekly necessity along with a glass of wine when I feel like it to keep me sane 😉 

 

In addition to WHEN to eat and WHAT to eat, there are a couple of other things that can really help you to accelerate your fat loss journey. Here are some extra Fat Loss Tips…

SLEEP!!!  You GOTTA get your rest.  When you aren’t letting your body get the rest that it needs you can find your cortisol levels elevated which leads to a big hurdle in losing weight and burning fat.  Cortisol is more of a fat ‘storing’ hormone rather than fat ‘burning’…which is obviously no bueno!  When you let your body get the rest it needs, your cortisol levels can be lowered to healthier levels that can allow for your other fat burning traits to shine through.

Not only does rest allow your cortisol levels to be more regulated but it also allows your muscles to recover.  If you are working out intensely and not getting the rest you need, your body will start to fatigue and injury could be more likely.  I actually referenced this whole issue in my post about WHY YOU MIGHT FEEL SO CRUMMY. 

WORKOUT…you KNOW this is necessary right?!?!  I mean YES our eating habits attribute to at least 80-90% of the results we get with weight loss BUT when you add in some effective metabolic strength training, you’ll see that the sky is the limit! Check out this post to learn more about the type of training I do and what I train my clients in as well: SHED MORE BODY FAT WITH THESE WORKOUTS

 

Did you find this useful?  Make sure to pin it HERE and check out these other posts that might help you on your Fat Loss Journey too!!!

How to Combat Emotional Eating

3 Most Popular Intermittent Fasting Schedules

My Complete Guide to Intermittent Fasting

Best Time of Day to Workout

 

20 Minute MUST DO Workout

 

YOUR PERFECT ‘MUST DO’ WORKOUT IN LESS THAN 20 MINUTES

Here is you a 19 minute Tabata workout to optimize fat loss and scorch some calories!!!

I help women find their perfect fat loss solution through personal metabolism strategies

Take your own FREE metabolism quiz! AND check out these other posts for more tips on a fat loss lifestyle:

5 Strategies for Fat Loss Eating

How to Turn Your Body into a Fat Burning Machine

Weight Loss v. Fat Loss…is there a difference??

 

What is TABATA training? 

It just so happens to be one of my most favorite methods of training.  Why? Well it’s a super time effective AND fat loss effective training method!   It’s not recommended to do daily BUT it’s a great additive to any training program you might have going on.

Tabata is a form of HIIT (high intensity interval training) where each workout session lasts just 4 minutes. (HIIT alternates from short bursts of high intensity anaerobic training followed by even shorter recovery and less intense recovery periods)

The Tabata style of HIIT training is a series of exercises where you perform 20 seconds of work and follow it with 10 seconds of rest for a total of 8 rounds. Let’s use Squats as an example.  You would set a timer for 20 seconds and perform as many squats as possible in that 20 seconds.  Then you would rest for 10 seconds and repeat.  You would do that series for a total of 8 rounds which would equal 4 minutes.  You’ll want to rest for 1 minute before starting your next 4 minute set!

Here’s a 19 minute circuit you can give a shot 👊🏻.

I actually broke them down into a TABATA SUPERSET series…you have 2 moves in each set so you are really only doing 4 rounds of each exercise. Set a timer for 8 rounds of 20 seconds and 10 seconds and GOOOOOO!!

One of my favorite style of workouts is TABATA💪🏻…are you familiar with it? It’s usually 8 rounds of 20 seconds of work followed by 10 seconds of rest. You can do this with body weight moves, cardio equipment, running, strength training…just about any more of exercise can be translated into a TABATA workout 😉Here’s a 19 minute circuit you can give a shot 👊🏻. I actually broke them down into a TABATA SUPERSET series…you have 2 moves in each set so you are really only doing 4 rounds of each exercise. Set a timer for 8 rounds of 20 seconds and 10 seconds and GOOOOOO!!SET ONE:1️⃣ Squat Press2️⃣ Mountain ClimbersRest 1 minuteSET TWO:1️⃣ Push Up Row2️⃣ BurpeesRest 1 minuteSET THREE:1️⃣ Reverse Lunge Curl2️⃣ Plyometric LungesRest 1 minuteSET FOUR:1️⃣ Sumo Squat Upright Row2️⃣ High KneesIf you have a baby around to help the time go by quicker, it’s totally recommended, 🤣!! Tag me if you get your Tabata on with this 😍

Posted by My Think Fit on Thursday, June 14, 2018

SET ONE:
1️⃣ Squat Press
2️⃣ Mountain Climbers

Rest 1 minute

SET TWO:
1️⃣ Push Up Row
2️⃣ Burpees

Rest 1 minute

SET THREE:
1️⃣ Reverse Lunge Curl
2️⃣ Plyometric Lunges

Rest 1 minute

SET FOUR:
1️⃣ Sumo Squat Upright Row
2️⃣ High Knees

If you have a baby around to help the time go by quicker, it’s totally recommended, 🤣!!

It’s a great way to get a quick workout in if you’re short on time, you need to switch up your routine, or you want improve endurance and speed!  Just make sure you are giving your MAX effort for those 20 seconds and using the 10 seconds to recover.

And did you take your FREE Metabolism Quiz yet???  Just click here and get yours!!! 

 

Shed More Body Fat with These Workouts

SHED MORE FAT WITH THIS TYPE OF WORKOUT!

Metabolic Strength Workouts have proven to be the best type of workout for burning more fat in less time.

As an online health and accountability coach, I help women find their perfect Fat Loss solution through personal metabolism strategies…and these workouts are part of that solution!!!

What kind of workouts work best for me???I was always a self proclaimed ‘cardio junkie’ until i realized what works best for ME…and could for you too 😉 I mean we all have our own makeup (no I’m not wearing any so don’t judge 😜) but the fat burning qualities are pretty great for everyone!And here is the quiz I mention: https://tinyurl.com/ybvn6dgj

Posted by My Think Fit on Wednesday, June 6, 2018

 

Metabolic strength training is one of the best and most effective ways to seriously burn fat and gain lean muscle mass all in one training session.   It leaves your metabolism boosted for LONG after your workout is complete and leads to increased endurance and strength as well.  It’s basically getting the MAXIMUM results but in a MINIMAL amount of time per day.

 

WHAT IS METABOLIC STRENGTH TRAINING??

Metabolic training is simply a way of training that incorporates very little rest between movements to increase your metabolic burn both during and after your training session. So when we talk about metabolic STRENGTH training, it’s using strength movements that will elevate your heart rate, boost your metabolic system and torch body fat.  This way of training uses both full body strength AND cardiovascular movements all in one short session.  It will have varieties of compound movements, supersets and plyometrics with little rest. 

 

WHY METABOLIC STRENGTH TRAINING??

I’ve been doing Metabolic Strength Training for half a decade and it has proven itself to me time and time again. Every time I  go back to this style of training, I lean out, lose body fat, drop pounds and get rid of inches. I  swear it’s magic, lol!!!  Don’t get me wrong, I  still love other styles of workouts and definitely mix them in, but when you find something that WORKS, it makes it worth going back to.

 

HOW DO YOU GET MORE ACCESS TO METABOLIC STRENGTH TRAINING??

Are you ready to give it a try?  Here are some past blog posts that have sample circuits for you to try:

Quick Workout

Fat Burning Dumbbell Circuit

Full Body Fat Burn Workout

One of my FAVORITE ways to incorporate Metabolic Strength Training is through circuit style workouts. I provide  5 weeks worth in my online course of the FAT LOSS PROJECT.  In the Fat Loss Project, I  provide circuits that hit every part of the body with a different focus each day. For instance, one day will have a focus on Back and Chest BUT will also have full body movements. These workouts will hit the legs and abs while having dashes of plyometric work built in.  We talk about rest based training with this style of training too.  You are pushing until you can’t do another rep and then resting until you are ready to push again…this allows you to work at the pace that’s best for you personally.

 

SERIOUSLY, METABOLIC STRENGTH TRAINING WORKS!!! 

If my opinion isn’t enough to convince you to try Metabolic Strength Training, there have been scientific studies performed that PROVE just how beneficial this style of training is.

“One study of 97 participants found the most favorable results, including increased cardio-respiratory fitness, fat and weight loss, when combining cardio and strength in 30-minute routines practiced five times a week for 12 weeks”

“A study published in the British Journal of Sports Medicine divided 48 male participants into different training groups: strength training, cardio only and sessions with a combination of the two. At the end of 12 weeks, the group with combined workouts had greater aerobic capacity than the men in the siloed groups. This group also improved performance in a 2.5-mile time trial run.”

 

 

And if you’re ready for MORE and a complete 5 WEEK program to give you nothing but amazing results through 4 days a week of Metabolic Strength Training, check out THE FAT LOSS PROJECT!!!