New client script

REMINDER: You may need to edit posts based on your groups for dates, times, and any changes made!

PREP WEEK

PREP WEEK - DAY 1:

MONDAY TRAINING + QUESTIONS THREAD

Hi ladies! Welcome to the FASTer Way to Fat Loss®. I am thrilled to get started with prep week. We will officially begin our workouts and food cycle next INSERT DATE. However, you are welcome to try the Prep Week Sample Workout Plan and experiment with our nutrition strategies as we go through this week.

Please comment below and tell us where you're from, a little bit about yourself, and ONE MAIN GOAL for the next 6 weeks.

For today, here are your main priorities:

  1. Introduce yourself on this thread.

  2. Fill out the new client assessment form sent to you via email or linked below. Please take before photos and measurements as well and keep them in a safe place or email them to me- YOUR EMAIL HERE.

  3. Familiarize yourself with the FASTer Way to Fat Loss® portal:

INSERT CURRENT PORTAL INFO

  1. Watch the program overview video: https://youtu.be/7b32WhqCLEY THIS IS AMANDA’S INSERT YOUR OWN IF APPLICABLE

Please be sure to use the #FASTerWayToFatLoss program hashtag on your Instagram photos so we can easily find and support you!

Please fill out the New Client Assessment today before beginning the program: INSERT NEW CLIENT ASSESSMENT LINK

Returning Clients fill out this: RETURNING CLIENT NEW CLIENT ASSESSMENT LINK IF YOU HAVE ONE

I will be uploading important information and some detailed videos regarding our program this week. We will also have our live call tomorrow, INSERT DATE HERE. I will post link tomorrow morning! (NOT NEEDED IF DOING LIVE ON MONDAY)

Please be sure to use the #FASTerWayToFatLoss program hashtag on your Instagram photos so we can easily find and support you!

XO YOUR NAME HERE


PREP WEEK - DAY 2: TUESDAY TRAINING + QUESTIONS THREAD

Hi ladies! Moving forward we will use the daily threads post for questions and comments! Please comment on this thread to be sure we see your question!

Please watch the replay from our call yesterday if you were not able to join live or did not have the chance to watch the replay yesterday. (MAY NEED TO CHANGE WORDING IF YOU HAVE NOT ALREADY DONE YOUR LIVE TRAINING) Remember, this is Prep Week! You are welcome to try the Prep Week Sample Workout Plan in the portal and experiment with our nutrition strategies. However, you are not required to do so.

To do today:

  1. Watch the replay from our LIVE training. OR Join the live training this morning at 9:00 a.m.
  2. Watch program overview if you did not get a chance to yesterday.
  3. Email your before pictures and measurements to mail to: YOUR EMAIL HERE if you did not do so yesterday (CAN DELETE IF YOU ARE NOT HAVING CLIENTS EMAIL YOU MEASUREMENTS/PHOTOS)
  4. Mark your calendars for a Week 1 LIVE training at INSERT TIME AND DATE HERE. The link will be sent out prior to the call! REMOVE IF NOT DOING WEEK 1 TRAINING CALL

If you haven’t already, please introduce yourself on the thread I posted yesterday morning. And don’t forget to send fill out the new client assessment form to submit your measurements.

If you are eager to get started and ready to see some results even during prep week, do your best to stick to our approved foods list on the program guide. We will officially start our food cycle and workouts on Monday. However, I recommend that you start easing in by cutting out processed foods. I will be living gluten free and dairy free this week even before we get rolling on Monday.

Stay tuned for important videos and resources on this page tomorrow.

If you haven't already, follow me on Facebook and be sure to follow me on IG so you can stay up-to-date with the food cycle updates and tips I provide. You can find me @amandatress.

I am truly honored to work with each and every one of you.

XO YOUR NAME HERE


PREP WEEK - DAY 3: WEDNESDAY TRAINING + QUESTIONS THREAD

Throughout this program, we will do the following:

  • EAT the right macros and nutrients at the right time, for the right reasons
  • LIFT heavy to develop lean calorie-burning muscle
  • ENGAGE in fasted cardio and HIIT/metabolic training
  • MAINTAIN the proper mindset Today’s priorities:
  • Watch the replay from Monday, if you have not had a chance yet.
  • Watch the program overview and the MyFitnessPal videos, if you have not yet had a chance.
  • I’ve attached a “Macro Cheat Sheet” to help you learn what foods are high in carbs, fat and protein! Feel free to download or screenshot this to your phone. https://drive.google.com/file/d/1B7ycdjVvpjgLC69akcVAuAu7DWcxBfZz/view

If you haven't already, follow me on Facebook and be sure to follow me on Instagram so you can stay up-to-date with the food cycle updates and tips I provide. You can find me INSERT YOUR IG HANDLE HERE.

Please ask any questions in this thread!

I am SO PUMPED to get rolling!!!

XO

YOUR NAME HERE


PREP WEEK - DAY 4:

THURSDAY TRAINING + QUESTIONS THREAD

Hi ladies!

Your workout plans are uploaded to the portal -- BEGINNER, GYM and HOME. I personally like to navigate to the portal from my phone, pull up the workout, and then screen shot each day so I can easily view the workout plan during my sweat session. Each exercise in your workout will be linked to a demonstration of that move. My suggestion is to review the moves before you head to the gym or begin your workouts.

Today I want you to:

  1. Familiarize yourself with the food and exercise cycle.
  2. Comment below with IG handle and follow the rest of the ladies so we are encouraging each other across social media. Use https://www.instagram.com/ before your IG handle to make it easy to follow
  3. Optional: Try Intermittent Fasting (16/8 protocol - break your fast around noon) and test the sample workouts. IMPORTANT NOTE regarding the FASTer Way to Fat Loss® workouts. The workouts I wrote for this program are intense and highly effective. My goal is to present you with workouts that will accelerate your results and help you burn fat in the most efficient way possible. If you have not exercised in several months or even years, please take it very slow through the first few weeks. In fact, I prefer you focus on nutrition and add the workouts as we go. Review the workouts each day. Consider what you think you can manage, and then cut it in half. Truly - if you think you can run a mile, do a half-mile. Then we will see how you are feeling the next day. We are not training for an Olympic race or a bikini competition. My passion is to help you accomplish more this year than ever before - without injuring yourself or hating the process.

Let's become stronger, faster, leaner, happier athletes and take the workouts a day at a time! BEST WISHES!!!

Be sure to follow me on IG (@YOUR INSTAGRAM HANDLE) so you can see the video demonstrations and my daily food log on IG stories.

Starting on Monday, I expect to hear from you with an update each day. You will post your macro screenshot and a brief summary of how your workout went!

I cannot wait to get started on Monday!!!

XO

YOUR NAME HERE


PREP WEEK - DAY 5:

FRIDAY TRAINING + QUESTIONS THREAD

Hi ladies! TGIF!!!

Throughout the FASTer Way to Fat Loss® we focus on PROGRESS over perfection. We will also celebrate small wins each day and encourage each other to keep pushing forward towards our goals! What has been your biggest win THIS week during prep week? Comment below and tell us so we can rejoice with you! Today I want you to:

  1. Stick to the list of approved foods and start your weekend prep to prepare for week 1 success.
  2. REMINDER: Mark your calendars for a week 1 LIVE training INSERT DATE HERE. DELETE THIS IF NOT DOING A WEEK 1 TRAINING.

I cannot wait to get started on Monday!!!

XO

YOUR NAME HERE


PREP WEEK - DAY 6:

SATURDAY TRAINING + QUESTIONS THREAD Happy Saturday ladies! We have gone through a lot of information this week and you're doing a great job learning the FASTer Way to Fat Loss® strategies.

Feel free to read this blog post with my top tips for intermittent fasting. https://www.fasterwaytofatloss.com/blog/2018/1/16/tips-for-intermittent-fasting

Remember, we will fast daily starting Monday with a 16/8 intermittent fasting protocol. You're going to do a great job!!!

XO YOUR NAME HERE


PREP WEEK - DAY 7:

SUNDAY TRAINING + QUESTIONS THREAD

Happy Sunday friends!!!

Our official FASTer Way to Fat Loss® food cycle and week 1 workouts starts tomorrow!!!

Tomorrow, we will engage in a LOW CARB day. We will consume less than 50g net carbs and enjoy an effective speed burst, HIIT, and low intensity cardio workout.

Please be sure to access the portal to pull up your plan for week 1. If you found the prep week sample workout plan easy this week, please select the Week 1 GYM or HOME workout to complete this coming week. If you have not worked out in a while and found the moves difficult, please do the BEGINNERS plan this coming week.

The food cycle and important information is also listed on the portal.

Remember, our goal through week 1 is PROGRESS, not perfection. You will be able to access all of the resources, workouts, and important information on the portal!

You will be able to pull this site up on your desktop computer or mobile device. Each workout move is linked to a demo of that move! INSERT CURRENT PORTAL HEREl

Have a wonderful day and get READY to rock and roll!

IMPORTANT REMINDER:

I will see you all tomorrow, INSERT TIME FOR TRAINING for our week 1 LIVE training! REMOVE IF NOT DOING WEEK 1 TRAINING

XO

YOUR NAME HERE


WEEK 1

Week 1 - Day 1

MONDAY UPDATE + MACRO THREAD

LOW CARB DAY

Happy Monday and welcome to Week 1 Day 1 of the FASTer Way to Fat Loss®!

Please use THIS thread to post your macros and questions. Everyone will upload macros and updates in the comments HERE versus a standalone post on our group page. We will use this strategy for each day moving forward.

Today is a LOW CARB day. Try your best to consume less than 50g net carbs. It will be helpful to pre-plan your macros in MyFitnessPal to ensure you are staying under 50g net carbs. On your food diary page, click on “Nutrition” -- then reference the Nutrients tabs (next to the Macros tab) to track your carb, fat, and protein grams. This is also where you will find your fiber intake to calculate your net carbs.

On Low Carb Day, eat until you’re 80% satisfied (versus “stuffed”). Focus on hitting your regular protein grams and aim for 50 grams or less of net carbs (carbs - fiber). Your healthy fats will fill in the rest of your calorie intake. Again, if your pie chart looks like you ate mostly healthy fats, that’s exactly what you want!

We are implementing a shorter feeding window throughout this program with our 16/8 intermittent fasting protocol. If possible, break your fast in the afternoon (skip breakfast). Drink a lot of water, tea and black coffee to get you through the morning.

Remember, today is only Day 1 and we're working towards PROGRESS rather than perfection. Do your very best, but be patient and give yourself grace. No one is allowed to quit this week!

We will be challenged through this program, but I am 120% confident that you have what it takes to be successful!

IMPORTANT REMINDER:

I will see you TODAY, INSERT TIME for our Week 1 live training.

XO

YOUR NAME HERE


WEEK 1 - DAY 2:

TUESDAY UPDATE + MACRO THREAD

LOW CARB DAY

Good morning and welcome to Day 2 of our #FASTerWayToFatLoss Program.

Comment below and tell me ONE MAIN GOAL you have for this week. Share your goal with us so we can keep you encouraged and accountable.

Please use THIS thread to post your macros and questions. Everyone will upload macros and updates in the comments in this thread instead of a standalone post on the page. We will use this strategy moving forward.

You did a phenomenal job uploading your macro charts and updates yesterday. The key will be to stay consistent with updates and remain on point through our 6 week program!

Remember, we are shortening our feeding window each day (16/8 protocol).

I typically break my fast around noon or later. Do your best to make it to the 16th hour!

Pro Tip: drink water or warm herbal teas through the morning if you feel hungry.

We are not counting calories, but we are tracking macros. It’s important to hit your macro GRAM goals if possible, however, only eat until you're 80% satisfied (versus "stuffed").

Your macros are found under the Nutrients tab in MyFitnessPal, the same place you will find fiber to calculate net carbs on Low Carb Days!

While you may hit the correct percentage splits, you still need to do your best to consume enough of each macronutrient every day. Spend some time this week learning how to track the grams in the nutrient tab.

You can see what I’m eating on Instagram stories (INSERT YOUR INSTAGRAM HANDLE) and also answering many of your FAQs on my FB live personal account. Be sure to follow along!

It was wonderful to see you on our call yesterday! If you were not able to join, feel free to watch the replay! INSERT REPLAY OF WEEK 1 CALL

XO

YOUR NAME HERE


WEEK 1 - DAY 3

WEDNESDAY UPDATE + MACRO THREAD

REGULAR MACRO DAY

Please use THIS thread to post your macros. Everyone will upload macros and updates in the comments in this thread instead of a standalone post on the page.

It’s time to engage in strength training and re-feed! After back-to-back low carb days, who is ready for some CARBS?!

We are going to consume the MyFitnessPal recommendation for macros today. For example, considering my own goals, the MFP recommendation is 218g carbs, 87g protein, and 58g fat (with a 50% carb, 30% fat, and 20% protein split).

On Low Macro Day later this week, we will have 25% less of each macro than Regular Macro Day. Be sure to check your Nutrients tab to make sure you are hitting the gram goals for EACH macro (carbs, protein and fat) on these days.

Planning food ahead of time in MyFitnessPal can make your day more successful by taking the guesswork out of eating. The more food you add into the app, the closer you will get to your macro goals. Adding in one meal will not give you a good look at your overall macros for the day. Again, pay attention to the nutrients tab and hit your carb, fat and protein gram goals for regular days.

Do your very best with the workout. Remember, we have depleted our glycogen stores, so you may feel more tired than usual.

Keep me updated today!!

XO

YOUR NAME HERE


WEEK 1 - DAY 4:

THURSDAY UPDATE + MACRO THREAD

REGULAR MACRO

Please use THIS thread to post your macros and questions.

Happy Thursday! It's back day! This is the second most important day of the week (leg day is the most important).

Let's hit it HARD in our workout today. I strategically planned back day to follow a Regular Macro Day to be sure we have the fuel necessary for the workout.

CRUSH your workout and then enjoy a refeed with carbs, fat, and protein. The FASTer Way to Fat Loss® workouts may cause soreness (not pain) 1-2 days after you do them, as your muscles repair and build up.

Pro Tip: contrary to popular advice, you do NOT need to consume protein within 30 minutes of working out in our to repair and build muscle. As long as you hit your protein gram goal for the day, you’ll be giving your body what it needs!

Keep up the amazing work and keep me in the loop if you have any questions!

XO

YOUR NAME HERE


WEEK 1 - DAY 5:

FRIDAY UPDATE + MACRO THREAD

LOW MACRO DAY

TGIF!!! What has been your biggest win this week? Comment below and tell us so we can rejoice with you!

Remember, today is a low macro day with active recovery or rest.

Break your fast later in the day and consume a lot of water and herbal teas. Eat 25% less of each macro than a Regular Macro Day. For example, if you typically eat 100g of protein on a Regular Macro Day, you will consume 75g total protein. (100*.25=25. 100- 25 =75). Still aim for the 50/30/20 percentage splits.

Take the day off OR engage in a longer duration (1 hour or more) activity or very-low intensity cardio (walking, biking, etc) for active recovery.

Keep me updated today!!!

XO

YOUR NAME HERE


WEEK 1 - DAY 6

SATURDAY UPDATE + MACROS THREAD

REGULAR MACRO DAY

Happy Saturday! Today is leg day, the most important day of the week!! We’ll work the largest muscle group in the body AND enjoy a treat! Let’s crush the workout and post a sweaty selfie for #proof!

Pro Tip: plan your treat in advance and be sure to add it to MyFitnessPal so you can see what other macros you need to round out your day.

Several of you have asked how you can spread the word about the next FASTer Way to Fat Loss® round!!

Please fill out our Affiliate Partners Program application if you are interested in sharing the FASTer Way with your friends and family, AND earning a generous commission!

INSERT LINK FOR AFFILIATE GROUP

XO

YOUR NAME HERE


WEEK 1 - DAY 7

SUNDAY UPDATE + MACRO THREAD

LOW MACRO DAY

Happy Sunday friends!! It is Low Macro Day again! Remember, aim for 25% less of each macro!

Look at your Nutrients tab (right next to the Macros tab) and subtract 25% from each of the macronutrients (carbs, protein, and fat).

It may seem counterintuitive to lift heavy when we've been taught lifting can cause us to "gain weight."

In reality, lifting increases our metabolism for up to 36 hours post-workout and also helps us develop lean calorie-burning muscle long-term.

Pro Tip: Strength training has positive hormonal effects versus cardio, which actually promotes higher levels of cortisol release (that’s your stress hormone!).

Please note, we are being strategic about when and why we participate in cardio (which also has numerous benefits), but be sure to focus on heavy lifting.

You've done a wonderful job so far. Let's keep up the momentum!!!

XO

YOUR NAME HERE


WEEK 2

WEEK 2 - Day 1

MONDAY UPDATE + MACRO THREAD

LOW CARB

Happy Monday friends!!! It's LOW CARB Day! Let's pre-plan our macros and stay tight.

Be sure to use our program hashtag on your IG photos (#FASTerWayToFatLoss) and tag me in your photo updates. We can encourage and support each other on this page and across social media.

Today is a LOW CARB day. Do your very best to consume less than 50g net carbs. It will be helpful to pre-plan your macros in MyFitnessPal to see if you are staying under 50g net carbs.

Remember, we are implementing a shorter feeding window throughout this program (8 hours or less). If possible, break your fast in the afternoon (skip breakfast). Drink a lot of water, tea and black coffee to get you through the morning.

XO

YOUR NAME HERE


WEEK 2 - Day 2

TUESDAY UPDATE + MACRO THREAD

LOW CARB

Ladies, it’s Low Carb Day #2 for this week! Carb depletion is extremely important on our journey to burning fat.

Are you giving me 120% effort in your SPRINT workout? Be sure to lay it all out on the line. Sprint until exhaustion and then enjoy your low intensity cardio to burn fat.

Pro Tip: When our glycogen (carb) stores are exhausted (during the sprint/high intensity), the body will turn to fat for fuel (during low intensity cardio), so make those sprints count!

Keep up the amazing work and keep me in the loop today!

Important announcement:

Mark your calendars for a week 3 touch base call on INSERT DATE AND TIME HERE. This will be in the FASTer Way to Fat Loss® September 2018 Facebook group!

We will discuss upcoming weeks and important next steps after the FASTer Way.

I can't wait to see you there. Do your very best to attend live and bring your questions.

XO

YOUR NAME HERE


WEEK 2 - Day 3

WEDNESDAY UPDATE + MACRO THREAD

REGULAR MACRO

Happy Wednesday!!! Let's work hard today!!!

Today, I have two important actions item for you! First, please fill out this survey form and provide feedback from your FASTer Way experience thus far! Leave a testimonial for me to use on my website. Indicate whether you would like your name to be used.

INSERT YOUR WEEK 2 FEEDBACK FORM

Second, please comment on this thread and nominate one lovely lady from our group for a special gift - a client who has been supportive, consistent, and committed through the program thus far. I will gift one client from our current round with a surprise gift card based on the nominations. :)

XO

YOUR NAME HERE


Week 2 - Day 4

THURSDAY UPDATE + MACRO THREAD

REGULAR MACRO

Happy Thursday!!! It's time for BACK, BICEPS, and ABS!!! The second most important day of the week.

I want to see a sweaty selfie for #PROOF that you worked hard!!! Post it to our page and be sure to use the #FASTerWayToFatLoss program hashtag on IG!

Let's hit it HARD in our workout today. I strategically planned this strength day following a regular macro day to be sure we had the fuel necessary for the exercises. You are welcome to do your workout fasted, but some of you will do better with a shake, banana, oatmeal, or something else before the workout. I personally play it by ear and listen to my body.

CRUSH your workout, and then enjoy lots of protein and carbs afterwards :) If the workout feels too easy, try adding some additional moves to your workout. Let me know how it goes!

XO

YOUR NAME HERE


WEEK 2 - Day 5

FRIDAY UPDATE + MACRO THREAD

LOW MACRO

TGIF!!! What has been your biggest win this week? Comment below so we can rejoice with you!

Remember, today is Low Macro Day with active recovery or rest.

Break your fast later in the day and consume a lot of water and herbal teas. Eat 25% less of each macro than you would on Regular Macro Day. For example, if you typically eat 100g of protein on a Regular Macro Day, you will consume 75g total protein. (100*.25=25. 100-25 =75). Still aim for the 50/30/20 percentage splits.

Take the day off OR engage in a longer duration (1 hour or more) activity or very low intensity active recovery (walking, biking, etc) that will rely on fat as its main fuel source.

Keep me updated today!!!

Important announcement:

Mark your calendars for a week 3 touch base call on INSERT DATE AND TIME.

We will discuss upcoming weeks and important next steps after the FASTer Way.

I can't wait to see you there. Do your very best to attend live and bring your questions.

XO

YOUR NAME HERE


WEEK 2 - Day 6

SATURDAY UPDATE + MACRO THREAD

REGULAR MACRO

Happy Leg Day (aka Saturday)!! Let’s crush today’s workout and post a sweaty selfie for #PROOF!

If you’re still worried about the number on the scale, please watch my video regarding why the scale is a LIAR!

It is so important that we are not gauging our success on a number! The only scale that should matter, is a small kitchen scale for food!

Let’s stay focused on our macros, non-scale victories (NSVs), getting enough sleep and managing stress! Continue to trust the process with a positive attitude. If you do not hit your macros perfectly, that’s okay! We are at the end of week two and have several more weeks to dial it in, build that lean calorie-burning muscle and turn our bodies from sugar burners to fat burners!

https://m.facebook.com/story.php?story_fbid=10100621326160604&id=141303214

XO

YOUR NAME HERE


WEEK 2 - Day 7

SUNDAY UPDATE + MACRO THREAD

LOW MACRO

Happy Sunday, ladies!! Are you ready for week 3? We are going to crush this coming week! Keep the macros low and take time to rest and recover today!

Take a few minutes today to plan out your meals for the coming week. It’s so much easier to stay on track when you have a plan in place!

Post a link to your favorite recipes so we can all get some new ideas!

Love you ladies!

Important reminder:

I will see you all tomorrow for our week 3 touch base call at INSERT TIME. We will discuss upcoming weeks and important next steps after the FASTer Way.

I can't wait to see you there. Do your very best to attend live and bring your questions.

XO

YOUR NAME HERE


WEEK 3

WEEK 3 - Day 1

MONDAY UPDATE + MACRO THREAD

LOW CARB

Who is ready for Week 3?!? It's time for Low Carb Day and HIIT!!! I don't know about you, but I love starting my week with Low Carb Day. Speed burst training is an incredible way to burn off those carbs so we can dig into our fat stores!

Avocados are a great source of healthy fat. They’re high in fiber as well! This makes the net carbs low, but… they still have carbs, so be sure you plan for them in MyFitnessPal.

Let's see a sweaty selfie or video of your workout. You got this!!!

I will see you all today for our week 3 touch base call at INSERT TIME.

We will discuss upcoming weeks and important next steps after the FASTer Way.

I can't wait to see you there. Do your very best to attend live and bring your questions.

XO

YOUR NAME HERE


WEEK 3 - Day 2

TUESDAY UPDATE + MACRO THREAD

LOW CARB

Good morning ladies!! It’s low carb day once again. Remember, carb depletion is extremely important on our journey to burning fat, so stay tight on your 50g net carb goal today.

It's time to talk about SLEEP! It's critical that we get a good night's sleep. I know this can be easier said than done—especially if you have kids!

One of the problems with missed sleep is that is raises our cortisol levels. When cortisol is elevated, it’s difficult to burn fat (especially around the midsection). Increased cortisol translates into increased insulin, which lowers the blood sugar, which usually results in cravings for sugary food!

How many hours of sleep do you get on average? How many hours of sleep do you personally need to thrive?

If you have trouble sleeping, read these tips from my blog!

https://www.fasterwaytofatloss.com/blog/2017/1/9/sleep-better-to-burn-fat?rq=Sleep

It was wonderful to see many of you on our LIVE touch base call yesterday morning.If you were unable to attend live, feel free to watch the replay below. INSERT LINK TO REPLAY

Please see below for links I referenced through the call. Affiliate partner's program application if you are interested in spreading the word about the FASTer Way and earning a generous commission! The next round starts prep week INSERT DATE - don’t worry, your follow up round will be in INSERT DATE! INSERT LINK TO AFFILIATE GROUP OR INFO ON HOW TO BECOME AN AFFILIATE

Feedback form to submit a testimonial if you did not have the chance to submit a testimonial last week. INSERT LINK TO TESTIMONIAL FORM

XO

YOUR NAME HERE


WEEK 3 - Day 3

WEDNESDAY UPDATE + MACRO THREAD

REGULAR MACRO

It's time for a KILLER total body workout again today! Let's CRUSH it and stay mentally tough throughout the entire day.

Post a sweaty selfie for #PROOF that you worked hard!!! I can't wait to see your updates!!!

Keep up the amazing work and keep me in the loop today!

XO

YOUR NAME HERE


WEEK 3 - Day 4

THURSDAY UPDATE + MACRO THREAD

REGULAR MACRO

Ladies!!! I hope you have an awesome workout today! Let’s build a strong core and back! And we can’t forget about our biceps! 💪 Keep me in the loop and let me know how you're feeling.

XO

YOUR NAME HERE


WEEK 3 - Day 5

FRIDAY UPDATE + MACRO THREAD

LOW MACRO

TGIF friends!!! What's been your BIGGEST WIN this past week? Comment below so we can rejoice with you!!! XO

Is anyone sore today? I am!!!

Let’s take our rest days seriously. Engage in an active recovery day (hiking, swimming, walking), or spend some time meditating or playing with your kiddos. Give your body a chance to take a break so you can repair and recover from working hard this week!

As women, it’s important that we keep our cortisol levels in check as part of any healthy lifestyle program. Increased cortisol levels over time can cause serious issues, not to mention midsection fat. Exercising, eating clean and sleeping well will reduce our cortisol levels.

For more information about the role of cortisol in weight gain, read this article! https://draxe.com/cortisol-levels/

XO

YOUR NAME HERE


WEEK 3 - Day 6

SATURDAY UPDATE + MACRO THREAD

REGULAR MACRO

Happy Saturday friends!!! Who's ready to rock week 4?

Let's stay tight with our nutrition and motivated to crush our workouts.

Hopefully, by now you're feeling an increase in energy and fewer cravings for sugary treats. If not yet, you'll start to feel this change through week 4. We are transitioning your body from a sugar burner to a fat burner.

Ladies, remember, it takes 6-8 weeks to see a significant change in your body and 12 weeks for others to notice. There is a reason I run the FASTer Way for a full 45 days! As I mentioned earlier, it's important to remain positive and trust the process. Women who maintain a long term perspective do an incredible job in my program.

Consider this your 6 week jump start to a lifestyle change! Stay committed! If you're not seeing a change after 6 or 8 weeks it could be for the following reasons:

1) you're not getting enough sleep 2) you're chronically stressed 3) you do not have healthy gut flora 4) you have hypothyroidism

However, let's stay strong for 6 weeks and then reassess! We are only heading into week 4! Temporarily, pants may get tighter in some areas like quads, hammys, and glutes -- but you will notice looseness in other areas like your waist. Please trust the process. We have fewer fat burning enzymes in our thighs and butt areas due to estrogenic effects on our beta receptors. Therefore, while you have some extra body fat at the beginning, you will likely build muscle faster, and very slowly the fat will start burning off.

The amount of body fat you have determines how much subcutaneous and intramuscular fat is in the thighs and butt. Some women will burn more slowly than others, but you WILL burn fat.

Ultimately, training the legs and back burns lots of calories, so it increases fat burning!

Check out this FWTFL blog about the value of being a fat burner! https://www.fasterwaytofatloss.com/blog/2016/12/14/how-to-become-a-pro-fat-burner?rq=pro+fat+burner

I am so inspired by your amazing work and commitment! You're doing an incredible job. Who’s ready to rock it these last 3 weeks?!?

XO

YOUR NAME HERE

PS, Remember NOT to hop on the scale!!


WEEK 3 - Day 7

SUNDAY UPDATE + MACRO THREAD

LOW MACRO

Happy Sunday, ladies!! Are you ready to rock the week ahead?

Keep your macros low today, and be sure to take time to rest and recover!

Love you ladies!

XO

YOUR NAME HERE


WEEK 4

WEEK 4 - Day 1

MONDAY UPDATE + MACRO THREAD

LOW CARB

Happy Monday friends!!! I love starting my week out with low carbs and a killer workout! Let’s make it another awesome week and dial it in these final 3 weeks.

One of my favorite ways to get good fats into my low carb macros is avocados!

Avocados are great to include in your diet because:

  • They’re very nutritious and contain 20 different vitamins and minerals
  • They contain more potassium than bananas (an important mineral that most people are deficient in)
  • They’re rich in fiber
  • They’re high in antioxidants
  • They’re versatile and go well with many different kinds of food
  • Most importantly, avocados make guacamole!

What’s your favorite Low Carb Day meal or snack? If you have a link to a recipe, leave it in the comments so we can all get some great new ideas!

XO

YOUR NAME HERE


WEEK 4 - Day 2

TUESDAY UPDATE + MACRO THREAD

LOW CARB

Good morning!!! Let’s CRUSH our workout today and continue to pre plan our meals to stay tight with nutrition! Keep me in the loop with how you are feeling!

XO

YOUR NAME HERE


WEEK 4 - Day 3

WEDNESDAY UPDATE + MACRO THREAD

REGULAR MACRO

It's time for a KILLER total body workout again today! Let's CRUSH the workout and stay mentally tough throughout the entire day.

Post a sweaty selfie for #PROOF that you worked hard!!! I can't wait to see your updates!!!

XO

YOUR NAME HERE


WEEK 4 - Day 4

THURSDAY UPDATE + MACRO THREAD

REGULAR MACRO

Let’s crush our workouts and be intentional with our macros today!

We will have a 24 hour fast NEXT Thursday. The 24 hr fast is great for fat burning, giving our bodies digestive rest, and allowing our bodies to naturally detox through a process called autophagy. Be sure to drink plenty of water to flush out those toxins!!

XO

YOUR NAME HERE


WEEK 4 - Day 5

FRIDAY UPDATE + MACRO THREAD

LOW MACRO

What has been your biggest win this week? Comment below and tell us so we can rejoice with you!

Start thinking about your meal planning/prep for next week. There are so many ways to do it, so if one method doesn’t work for you, try something else until you find what works for your family! Some options to consider include:

  • Batch cooking (cook most or all of your meals for the week in one afternoon)
  • Freezer cooking (have one big cooking day or make two of the same meal...eat one that day and put one in the freezer!)
  • Plan out (and shop for) quick meals that you can easily put together during the week

Many people find that different methods work for different times of life. Just because it doesn’t work for you now doesn’t mean it won’t be the right fit later, so don’t discount it forever if it’s not what works best right now.

Love you ladies!

XO

YOUR NAME HERE


WEEK 4 - Day 6

SATURDAY UPDATE + MACRO THREAD

REGULAR MACRO

Happy Saturday!! Let’s crush leg day today and celebrate with a treat of your choice!

If you are interested in my next round, remember you'll receive the exclusive FASTer Way Lifestyle Discount! Bring a friend and you'll receive a generous commission per friend you refer through our Affiliate Partner’s program. LINK OR INFO TO BECOME AN AFFILIATE

Whether you want to burn more fat, maintain the results you've achieved, improve your performance or increase your energy levels even more, continuing with the FASTer Way will keep you moving toward those goals.

XO

YOUR NAME HERE


WEEK 4 - Day 7

SUNDAY UPDATE + MACRO THREAD

LOW MACRO

Hi ladies! Today is a low macro and active recovery day!!!

Are you hydrating enough? Remember, it’s important to consume at least half of your body weight in ounces of water! We stress this throughout the FASTer Way because water will do so many amazing things for our bodies, including:

  • flush out toxins
  • prevent headaches
  • boost immune system
  • prevent cramps and sprains
  • improve complexion
  • increase brain power
  • increase energy
  • maintains digestive regularity
  • helps regulate body temperature
  • prevents bad breath
  • improves heart health
  • and more!

Staying hydrated is such an important part of a healthy lifestyle, so be sure to drink up!

XO

YOUR NAME HERE


WEEK 5

WEEK 5 - Day 1

MONDAY UPDATE + MACRO THREAD

LOW CARB

Happy Monday friends!!! I LOVE Low Carb Day, I always feel so lean and energized!

We have TWO FULL WEEKS to dial in our nutrition and workouts to become stronger, faster, leaner athletes. Let’s dial it in and see what kind of impact we can make—two weeks is plenty of time to make a difference in your health!

What is ONE MAIN GOAL you have this week? Comment below so we can keep you encouraged and accountable.

IMPORTANT ANNOUNCEMENT:

Mark your calendars for our Week 5 touch-base call on INSERT DATE HERE.

We will discuss IF and WHEN to adjust macros and important next steps after the FASTer Way.

XO

YOUR NAME HERE


WEEK 5 - Day 2

TUESDAY UPDATE + MACRO THREAD

LOW CARB

Happy Tuesday! It’s low carb day once again! Let’s pre-plan our macros and say tight with nutrition this week!!!

Comment below and tell us your favorite protein-dense snack! Have you ever tried a fat bomb? It’s a great option for getting those fat grams in! Search Pinterest for recipes, there are a LOT!

Don’t forget to mark your calendars for our Week 5 touch-base call on INSERT DATE HERE

We will discuss IF and WHEN to adjust macros and important next steps after the FASTer Way.

I can't wait to see you there. Do your very best to attend live and bring your questions.

XO

YOUR NAME HERE


WEEK 5 - Day 3

WEDNESDAY UPDATE + MACRO THREAD

REGULAR MACRO

Ladies!!! Once again, congrats to ALL OF YOU for awesome updates and being a support to each other on this page! You make this community great and I’m so happy each and every one of you are here.

It’s Regular Macro Day again. I hope you’re ready for carbs, I know I am!

Tomorrow we have a 24 hour fast! Make sure you are mindful and intentional about your macros today!

How to do a 24 hour fast:

  • Set your timer immediately after your dinner tonight. For example, if you stop eating dinner at 7, your fast starts then.
  • Drink A LOT of water or herbal tea when you feel hungry (can add lemon to water).
  • Once you reach 7 pm, you’ve made it 24 hours. Have a smaller meal to break your fast.

The best thing to do after you have completed a 24 hour fast is to forget you ever did it! You do not need to binge or stuff yourself, but do eat until you are 80% full! Yes, you can have a cup of black coffee during your fast! I want you to make water your focus though, and give your body a break from supplements.

If you are breastfeeding, you will NOT do a 24 hr fast and can keep it low macros! If you bought the juice cleanse, feel free to drink those throughout the day and eat a meal in the evening like you normally would.

Are you continuing to trust the process and enjoy the benefits of the FASTer Way to Fat Loss® lifestyle? Let’s stay focused and optimistic through our final two weeks together.

You’ve got this!!!

Important reminder:

I will see you all tomorrow for our week 5 touch base call at INSERT TIME HERE. We will discuss upcoming weeks and important next steps after the FASTer Way.

I can't wait to see you there. Do your very best to attend live and bring your questions.

XO

YOUR NAME HERE


WEEK 5 - Day 4

THURSDAY UPDATE + NO NEED TO POST MACROS

24 HOUR FAST

Hi ladies! Today is our week five 24-hour fast and active recovery day!!!

1 DAY FAST: FOOD GUIDELINES

You will consume nothing but water or herbal teas. If you are taking any supplements, give your body a break for the day.

How to do a 24 hour fast:

  • Set your timer immediately after your dinner (yesterday). For example, if you stop eating dinner at 7, your fast starts then. Drink A LOT of water or herbal tea when you feel hungry (can add lemon to water).
  • Once you reach 7 pm, you’ve made it 24 hours. Have a smaller meal to break your fast.

The best thing to do after you have completed a 24 hour fast is to forget you ever did it! You do not need to binge or stuff yourself, but do eat until you are 80% full!

And yes, you can have a cup of black coffee, however, water should be your focus!

Are you hydrating enough? Remember, it’s important to consume at least half of your body weight in ounces of water—especially on a FAST day.

Post a selfie with your water bottle today!

I will see you all today for our week 5 touch base call at INSERT TIME HERE. We will discuss upcoming weeks and important next steps after the FASTer Way.

We will discuss upcoming weeks and important next steps after the FASTer Way.

XO

YOUR NAME HERE


WEEK 5 - Day 5

FRIDAY UPDATE + MACRO THREAD

REGULAR MACRO

TGIF!!! What has been your biggest win this week? Comment below and tell us so we can rejoice with you! Remember, today is regular macro day following yesterday’s 24 hour fast!

Are you getting enough sleep? Many of my clients are sleep deprived which, can actually make it impossible to burn fat.

Read this great article regarding the importance of sleep and focus on REST today. https://www.fasterwaytofatloss.com/blog/2017/1/9/sleep-better-to-burn-fat

IMPORTANT ANNOUNCEMENT:

Enrollment for the FASTer Way to Fat Loss® VIP membership is officially OPEN for clients who have gone through TWO or more rounds of the FASTer Way to Fat Loss®, and are confident in understanding and implementation of our strategies. The VIP program will begin INSERT NEXT MONTH HERE for those who join this week!! I strongly recommend you lock in before slots are full.

Through the VIP membership, you will receive new workouts each month, daily support and accountability in a very active group, resources and education regarding a health and wellness related topic, and live trainings. We have 4 resident experts who not only offer live trainings, but are in our group daily answering questions.

Our specialists include Ali Damron (hormone health expert), Emily Field (Registered Dietitian), Vivian Gill (personal trainer), and Lindse Reynolds (client relations). These women are the best of the best and we are so fortunate to have them in VIP!

INSERT SAMCART LINK FOR VIP REGISTRATION HERE

INSERT CURRENT COUPON CODE FOR VIP (BE SURE TO CHECK COACH PORTAL OR FACEBOOK GROUP FOR CODE)

XO

YOUR NAME HERE


WEEK 5 - Day 6

SATURDAY UPDATE + MACRO THREAD

REGULAR MACRO

Happy Saturday ladies!!!

I hope you're ready to ROCK our final week together.

Who’s ready for LEG DAY? Let’s crush today’s workout!

Hit it HARD and then enjoy a fun treat! Don’t forget to post a sweaty selfie or photo of your treat in the comments and on social for #Proof that you crushed it!

Use our hashtag to inspire others too! #FASTerWaytoFatLoss

I am SO thrilled to have several of you lovely ladies committed to our INSERT FOLLOW UP ROUND DATE follow-up bootcamp round!!! I can only take on a certain number of clients with each round, which is why I wanted to post this reminder as soon as possible.

Whether you want to burn more fat, maintain the results you've gotten, improve your performance or increase your energy levels even more, continuing with the FASTer Way will keep you moving toward those goals.

A true lifestyle change takes more than 6 weeks. You know the power of the FASTer Way and have tasted the fruits of this type of lifestyle, which is why I would love to extend an incredible offer to you. As a returning client, you will receive $60 off of your next FASTer Way to Fat Loss® round via the exclusive FASTer Way Lifestyle Discount.

Join us and let's keep making progress towards your goals long after this round is over!!! INSERT LINK TO REGISTER AS RETURNING CLIENT

XO

YOUR NAME HERE


WEEK 5 - Day 7

SUNDAY UPDATE + MACRO THREAD

LOW MACRO

Happy Sunday, ladies!! Are you ready for our last week? We are going to crush it! Keep the macros low and take time to rest and recover today!

Love you ladies!

XO

YOUR NAME HERE


WEEK 6

WEEK 6 - Day 1

MONDAY UPDATE + MACRO THREAD

LOW CARB

Happy Monday ladies!!!

I hope you're ready to ROCK our final week together.

What is ONE MAIN GOAL you have for our final week? Comment below and share it with us so we can keep you encouraged and accountable.

Let's stay tight with the macros today and CRUSH it! Keep me in the loop!!!

I will see you all TOMORROW for our Week 6 touch-base call at INSERT TIME OF CALL.

We will discuss if and when to adjust macros and important next steps after the FASTer Way.

Do your very best to attend live and bring your questions.

XO YOUR NAME HERE


WEEK 6 - Day 2

TUESDAY UPDATE + MACRO THREAD

LOW CARB

Good morning friends!!! Remember, today is a low-carb + sprints day!

Are you hydrating? Be certain to drink at least 50% of your body weight in ounces of water.

I hope you were able to catch the week 6 touch base and next steps training yesterday. If not, feel free to watch the replay! Good morning friends!!! Remember, today is a Low Carb + sprints day!

Are you hydrating? Be certain to drink at least 50% of your body weight in ounces of water.

I will see you all today for our Week 6 touch-base call at INSERT TIME HERE.

Before adjusting macros, ask yourself the following things:

  • Have my measurements changed and/or are my clothes fitting differently?
  • Have I been getting consistent, good quality sleep?
  • Am I stressed, feeling overtrained or neglecting to care for myself?
  • Am I approaching my period?
  • Am I properly hydrated, and/or have I been indulging in food that is higher in sugar, salt or alcohol?

How did you answer these questions? It may be time to adjust your macros!

XO

YOUR NAME HERE


WEEK 6 - Day 3

WEDNESDAY UPDATE + MACRO THREAD

REGULAR MACRO

Happy Wednesday ladies!!!

Let’s make it a great day and CRUSH the workout!! Keep me in the loop, I want to know how you are feeling!!

I hope you were able to catch the Week 6 touch-base and next-steps training yesterday. If not, feel free to watch the replay! INSERT LINK TO REPLAY

Here are some links we went over yesterday on our call:

If you would like to spread the word about the program for a generous commission, please fill out our affiliate application. INSERT INFORMATION TO JOIN AFFILIATE PROGRAM

As a reminder, here is the returning client discount for those who want to do a second round of this program with $59 off starting on INSERT DATE. Slots are limited, so sign up as quickly as possible. INSERT RETURNING CLIENT REGISTRATION LINK

VIP membership. This is only for clients who have gone through two or more rounds of the FASTer Way to Fat Loss®. Use code INSERT CODE FOR DISCOUNT FOUND IN COACH BACK OFFICE OR COACH FACEBOOK GROUP to save on your membership! INSERT SAMCART LINK TO REGISTER FOR VIP

Feedback form to leave a testimonial. If you leave your IG handle I will give you a shout-out on social media as well. INSERT LINK TO TESTIMONIAL FORM

XO

YOUR NAME HERE


WEEK 6 - Day 4

THURSDAY UPDATE + MACRO THREAD

REGULAR MACRO

Hi ladies!

Today we’re eating regular macros and focusing on strength training. I hope you have an awesome workout today!

Let’s build a strong core and back. And we can’t forget about our biceps! Post a selfie after you crushed your workout and keep me in the loop to let me know how you're feeling.

XO

YOUR NAME HERE


WEEK 6 - Day 5

FRIDAY UPDATE + MACRO THREAD

REGULAR MACRO

TGIF!!! What has been your biggest win this week? Comment below and tell us so we can rejoice with you! I am SO, SO SAD that this is our last Friday together, but I’m thrilled many of you are continuing in our follow-up or VIP group!!! YAY!

I will be posting through the weekend to prompt you to remeasure and take your "after" photos.

Pro Tip: if you experience Delayed Onset Muscle Soreness (DOMS), which is usually felt most intensely 24-72 hours after working out, try easing it with magnesium. You can opt for a transdermal spray (to go directly on your skin), or a salt bath (which also promotes more restful sleep when enjoyed before bed).

For those who want to do a follow up round and dial it in, your follow up round is INSERT DATE. Use this link for the returning client discount for $60 off. INSERT RETURNING CLIENT REGISTRATION LINK

If you've enjoyed the program for at least two rounds and want to continue seeing momentum, I highly recommend you join the VIP membership! I have a limited number of slots, so be certain to lock in as soon as possible.

Use code INSERT CODE FOR DISCOUNT FOUND IN COACH BACK OFFICE OR COACH FACEBOOK GROUP to save on your membership! Let's do this!!! INSERT SAM CART LINK TO REGISTER FOR VIP

XO

YOUR NAME HERE


WEEK 6 - Day 6

SATURDAY UPDATE + MACRO THREAD

REGULAR MACRO

Happy Saturday ladies!!! Feel free to post your before and after progress photos this weekend or on Monday after you remeasure! We love to celebrate together as a group - and don't worry, I will never share your pictures or testimonial without permission first!

You may also send before/after photos to YOUR EMAIL HERE along with your testimonials.

What has been your BIGGEST NSV (non scale victory) over the past 6 weeks? I can't wait to hear!

Enjoy your leg day (and treat) and keep me updated!!!

XO

YOUR NAME HERE


WEEK 6 - Day 7

SUNDAY UPDATE + TRANSFORMATION THREAD

Ladies!!! I am so sad that our program has come to an end, but thrilled that many of you are continuing in our follow up round on INSERT FOLLOW UP ROUND DATE

It was truly a pleasure to work with each and every one of you. I am honored that you’ve implemented the FASTer Way to Fat Loss® lifestyle.

It’s so exciting to see many of your before and after photos in addition to measurements. We’ve had incredible transformation stories during the last 6 weeks.

You may send before/after photos to INSERT YOUR EMAIL ADDRESS.

I am so thrilled to read your testimonials and I LOVE hearing about how much stronger you, or you AND your partner have become going through the FASTer Way to Fat Loss®.

XO

YOUR NAME HERE


WRAP UP MESSAGE

Happy Monday friends!!!

I hope you’re ready to CRUSH your goals this week even though our program has officially ended.

Please fill out this survey form and provide feedback from your FASTer Way experience! Leave a testimonial for me to use on my website. Indicate whether you would like your name to be used.

INSERT TESTIMONIAL LINK HERE

For those who are going to dial it in even further or perhaps get back on the wagon with our INSERT DATE FOR FOLLOW UP round, here are a few tips.

  • Continue intermittent fasting this week and repeat week 6 workouts.
  • Find an accountability partner to support you this week and even consider asking them to join you for our next round. It’s vital to have support and accountability.
  • Stay positive. Remember, it’s important to stay optimistic long term if we are working toward health and wellness goals. Passion and progress are key.
  • Take your after photos and measurements to track progress, but DO NOT feel obligated to step on the scale again. It’s 100% fine to keep that scale in the closet or even throw it away!!!

Remember, nearly all of my clients repeat in our follow up round or join VIP to continue the momentum. If you are not yet registered for the INSERT DATE FOR FOLLOW UP ROUND round with $59 off, feel free to sign up below.

INSERT IDEV OR RETURNING CLIENT LINK

If you would like to spread the word about the program for a generous commission, then follow the steps below to join my affiliate group. INSERT INFO ON HOW TO JOIN YOUR AFFILIATE PROGRAM

You may send your before/after photos to YOUR EMAIL HERE if you haven’t already done so!

I love you ladies and I am honored you have implemented the FASTer Way to Fat Loss® lifestyle.

XO

YOUR NAME HERE

 

returning client script

REMINDER: You may need to edit posts based on your groups for dates, times, and any changes made!

PREP WEEK

PREP WEEK - DAY 1:

MONDAY START:

MONDAY TRAINING + QUESTIONS THREAD

LOW CARB DAY

Hi ladies! Welcome back to the FASTer Way to Fat Loss®. I am thrilled to get started with prep week for this follow-up round! Your first round was focused on learning and implementing the FWTFL strategies. In this round we will continue practicing our nutrition and exercise strategies, but we’ll also focus on truly understanding macros and food choices so you can cement the lifestyle and live it confidently… forever!

This week we’ll also dive into some additional trainings that will elevate your health, both physical and mental. We’ll cover: Goal Setting Meal Planning & Prep Training for Races Gut Health Sleep Mindset

Our health is affected by so much more than what we eat. Learn how to accelerate your results and feel better than you ever thought possible!

Please comment below and tell us where you're from, a little bit about yourself, and ONE MAIN GOAL for the next 6 weeks.

For today, here are your main priorities:

  1. Introduce yourself on this thread.

  2. Fill out the (New) Client Assessment form (we ask returning clients to fill this out in order to keep our records up-to-date). You will find this in the email I sent to you yesterday. Please take before photos and measurements as well, and keep them in a safe place.

  3. Familiarize yourself with the FASTer Way to Fat Loss® portal:

INSERT PORTAL HERE

  1. Please begin posting your macros today, even though it’s prep week! You already know the drill, so let’s keep that momentum from our last round!

Please be sure to use the #FASTerWaytoFatLoss program hashtag on your Instagram photos so we can easily find and support you!

IMPORTANT ANNOUNCEMENT: I’ll be hosting a returning client training tomorrow, October 16 at 10am EST. If you can’t make it then, the replay will be available in the group for you to watch! Link to join will be sent out tomorrow AM!

XO

YOUR NAME HERE


PREP WEEK - DAY 2:

TUESDAY TRAINING + QUESTIONS THREAD

LOW CARB DAY

Hi ladies! We will use the daily threads for questions and comments! Please comment on this thread to be sure we see your questions!

I will see you all today at INSERT TIME for our return client training! Link to join is below!

Today’s Tasks: Mark your calendars for our Week 1 LIVE training at INSERT DATE AND TIME If you haven’t already, please introduce yourself on the thread I posted yesterday morning. And don’t forget to fill out the New Client Assessment form to submit your measurements. Don’t forget to post your macros today!

We’ve already talked about if and when to adjust your macros (if necessary, please review the free guide you received when you signed up for this round). Today let’s go over some of the Frequently Asked Questions I receive from clients.

Q: Should I change my MFP settings now that my weight has changed? A: No. Your initial settings were simply to establish a baseline. We will adjust your macros based on the numbers in there now. If you change your settings (including updating your weight) then it will throw your new goal off.

Q: I feel hungry after my feeding window closes. Should I consider adjusting my macros? A: Yes! As you build more calorie-burning muscle, you’ll need more fuel. If you feel hungry, that’s a great sign that it’s time to increase!

If you have any other questions, comment below!

I am truly honored to work with each and every one of you. XO YOUR NAME HERE


PREP WEEK - DAY 3:

WEDNESDAY TRAINING + QUESTIONS THREAD

REGULAR MACRO DAY

Remember, throughout this program, we will do the following:

  • EAT the right macros and nutrients at the right time, for the right reasons
  • LIFT heavy to develop lean calorie-burning muscle
  • ENGAGE in fasted cardio and HIIT/metabolic training
  • MAINTAIN the proper mindset

Today’s priorities:

  1. Watch the replay from Tuesday, if you have not had a chance yet. INSERT LINK IF YOU DID A RETURNING CLIENT TRAINING

  2. Review the “Macro Cheat Sheet” to help you learn what foods are high in carbs, fat and protein! Feel free to download or screenshot this to your phone. https://drive.google.com/file/d/1B7ycdjVvpjgLC69akcVAuAu7DWcxBfZz/view

  3. Post your macros in this thread and keep me updated with how you’re feeling!

Have you adjusted your macros yet? Remember, if you are still seeing results, do NOT change your macros. Wait until you feel yourself plateauing and then ask yourself the questions in the free guide you received. We will all adjust our macros eventually, but the goal is to match them to our needs!

If you haven't already, follow me on Facebook and be sure to follow me on Instagram so you can stay up-to-date with the food cycle updates and tips I provide. You can find me @YOUR INSTAGRAMHANDLE.

Please ask any questions in this thread!

I am SO PUMPED to get rolling again!!!

XO YOUR NAME HERE


PREP WEEK - DAY 4:

THURSDAY TRAINING + QUESTIONS THREAD

REGULAR MACRO DAY

Hi ladies!

Your workout plans are uploaded to the portal—BEGINNER, GYM and HOME. You know the drill, but be sure to ask if you have any questions!

Today I want you to:

  1. Take a look inside your fridge. What’s in there that could hold you back from achieving your goals for this round? Junk food tends to sneak in quietly (and from other members of the family, birthdays, etc.), so clean out the food that won’t serve you well. If the food belongs to someone else, don’t throw it out without talking to them first, but have a conversation about why you prefer not to keep it.

  2. Comment below with IG handle and follow the rest of the ladies so we are encouraging each other across social media. Use https://www.instagram.com/ before your IG handle to make it easy to follow.

  3. Get today’s workout in. Remember, our main goal is to avoid injury, so if you need to take it slowly or focus on the Beginner workouts, please do! We want everyone to stay healthy, happy, and free of setbacks!

  4. Post your macros (Regular Macro Day) and an update on your fridge!

We’ll become stronger, faster, leaner, happier athletes and take the workouts a day at a time!

If you haven’t already, be sure to follow me on IG (@YOURINSTAGRAMHANDLE) so you can see the video demonstrations and my daily food log on IG stories.

Let’s do this!!

XO

YOUR NAME HERE


PREP WEEK - DAY 5:

FRIDAY TRAINING + QUESTIONS THREAD

LOW MACRO DAY

Hi ladies! TGIF!!!

As in our first round together, we will continue to focus on PROGRESS over perfection during this round. We will also celebrate small wins each day and encourage each other to keep pushing forward toward our goals! What has been your biggest win THIS week during Prep Week? Comment below and tell us so we can rejoice with you!

Today I want you to:

  1. Clean out the foods from your pantry that aren’t part of your lifestyle. If it’s unopened, consider donating it to your local food bank! It can be difficult to stick to a healthy lifestyle when we have choices available that don’t meet our needs or serve our purpose. Clean it out and fill your pantry with options that align with your new way of eating!

  2. REMINDER: Mark your calendars for a Week 1 LIVE training INSERT DATE AND TIME HERE

  3. Post your macros (Low Macro Day) in this thread and keep me updated with your pantry cleanout!

You’ve got this!!

XO

YOUR NAME HERE


PREP WEEK - DAY 6:

SATURDAY TRAINING + QUESTIONS THREAD

REGULAR MACRO DAY

Happy Saturday ladies! We’ve covered some new information and new actions steps during Prep Week. You’ve done a great job with everything!

Today I want to talk about why we avoid certain processed foods in the FASTer Way lifestyle.

Vegetable Oil: Vegetable oils are chemically extracted from seeds. Varieties include canola, soybean, corn, sunflower, safflower, and peanut. They contain very high levels of Omega-6 fatty acids, much more than the body needs, which results in inflammation in the body.

Refined Sugar: Refined sugar is found in nearly all processed foods. It comes from sugar cane or sugar beets. Too much sugar has a negative impact on insulin levels and blood sugar levels, and sugar that isn’t immediately used for energy is stored as fat.

Artificial Dyes: Artificial dyes aren’t just found in candy and other products geared toward children. They’re also found in many “health food” products such as BCAA powder. They have been found to cause hyperactivity, allergic reactions, and tumor growth.

Artificial Sweeteners: Artificial sweeteners include products such as aspartame, sucralose, saccharin, acesulfame, and neotame. Reported side effects include enlarged liver and kidneys, rashes, diarrhea, headaches, bladder issuer, stomach pain, panic, cancer and more.

Low-Fat Products: When the fat is reduced in low-fat products, sugar is added to compensate for the loss of flavor. The unused sugar energy is then stored as fat, so no low-fat benefit is actually received, and hormones levels are likely negatively impacted.

These reasons and more are why we have a heavy focus on whole food nutrition in the FASTer Way to Fat Loss®. We are striving for true health, not just fat loss!

XO

YOUR NAME HERE


PREP WEEK - DAY 7:

SUNDAY TRAINING + QUESTIONS THREAD

LOW MACRO DAY

Happy Sunday friends!!!

Our official FASTer Way to Fat Loss® food cycle and Week 1 workouts starts tomorrow!!! As always, our goal through Week 1 is PROGRESS, not perfection.

You will be able to access all of the resources, workouts, and important information on the portal! You can pull this site up on your desktop computer or mobile device. Each workout move is linked to a demo of that move!

INSERT PORTAL HERE

Have a wonderful day and get READY to rock and roll!

IMPORTANT REMINDER:

I will see you all tomorrow, INSERT DATE AND TIME for our week 1 LIVE training!

Don’t forget to send me your macros for Low Macro Day today!

XO

YOUR NAME HERE


WEEK 1

Week 1 - Day 1

MONDAY UPDATE + MACRO THREAD

LOW CARB DAY

Happy Monday and welcome to our official Week 1 Day 1 of the FASTer Way to Fat Loss®!

Today is Low Carb Day. Remember, do your best to consume less than 50g net carbs. It will be helpful to pre-plan your macros in MyFitnessPal to ensure you are staying under 50g net carbs!

As we discussed in your first round, eat until you’re 80% satisfied (versus “stuffed”). Focus on hitting your regular protein grams and aim for 50 grams or less of net carbs (carbs - fiber). Your healthy fats will fill in the rest of your calorie intake. Again, if your pie chart looks like you ate mostly healthy fats, that’s exactly what you want!

During this round, we’ll dive deeper into important topics that we don’t touch on in the first round (because the first round is focused on learning and implementing our strategies).

During these six weeks we’ll discuss topics that include:

  • Goal setting
  • Meal planning
  • Training for races
  • Gut health
  • Sleep
  • Mindset

I hope you’re excited! There’s so much great information to come, I can’t wait to share!

IMPORTANT REMINDER: I will see you TODAY, INSERT TIME for our Week 1 live training.

XO YOUR NAME HERE


CALL REPLAY EMAIL (OPTIONAL)- EVERYONE

Subject - ICYMI Week 1 LIVE training replay

Hi ladies! It was wonderful to see many of you on our live training call yesterday!

If you weren’t able to join, feel free to watch the replay. INSERT LINK TO REPLAY

Here are the tips for success on Low Carb Day I mentioned!

https://www.fasterwaytofatloss.com/blog/2018/1/4/tips-for-surviving-low-carb-days

Let’s plan for a great week 1!

XO

YOUR NAME HERE


WEEK 1 - DAY 2:

TUESDAY UPDATE + MACRO THREAD

LOW CARB DAY

Good morning and welcome to Day 2 of our #FASTerWaytoFatLoss Program.

Comment below and tell us ONE MAIN GOAL you have for this week. Share your goal so we can keep you encouraged and accountable.

I’m a BIG believer in setting and achieving goals—and celebrating our victories along the way! If you’re not sure where to start, or this is a good time to start again, I suggest beginning with your Well-Life Vision. In other words, begin with the end in mind! Knowing where you want to go will give you direction in your goals and guidance on your journey.

If you’re not sure what this looks like, here’s an example: My Well-Life Vision is to be healthy and well enough as I age to be able to share the outdoors with my grandchildren like I did with my children.

  • What is YOUR Well-Life Vision?
  • What has to change for you to make your vision a reality?
  • What are the area(s) you should focus on to achieve your vision?
  • What will your life LOOK and FEEL like when you accomplish your goals?
  • Take a few minutes today to answer these questions. Write your answers on a piece of paper and keep them in a place that you will see often.

It was wonderful to see you on our call yesterday! If you were not able to join, feel free to watch the replay!

INSERT LINK TO REPLAY

Are you ready to ROCK this week? Let’s do this!!

XO

YOUR NAME HERE


WEEK 1 - DAY 3

WEDNESDAY UPDATE + MACRO THREAD

REGULAR MACRO DAY

It’s time to engage in strength training and re-feed! After back-to-back low carb days, who is ready for some CARBS?! I know I am!

Did you write out your Well-Life Vision yesterday? Are you excited to get started but not sure where to begin?

Then let’s talk about SMART Goals!

SMART Goals are:

  • Specific
  • Measurable
  • Attainable
  • Relevant
  • Time-Bound

What SMART Goals can you establish today that will help you reach your Well-Life Vision? Write down the Top Three goals you’ll focus on this month to bring your Well-Life Vision to life!

Keep me updated today!!

XO

YOUR NAME HERE


WEEK 1 - DAY 4:

THURSDAY UPDATE + MACRO THREAD

REGULAR MACRO

Remember, back day is the second most important day of the week, so let’s lift heavy to develop our lean, calorie-burning muscle!

Post a photo or video of how you’re breaking your fast today on social media with our #fasterwaytofatloss hashtag!

Now that you have your Well-Life Vision and three goals to move you toward it, let’s narrow our focus today and choose ONE MAIN GOAL.

Once you’ve decided on your one main goal, ask yourself these questions:

  • Why are you working toward this goal?
  • What are the obstacles to reaching your goal?
  • What are several ways you can overcome these obstacles?
  • What action steps will you take to meet your goal?

Creating the life of your dreams isn’t just a nice thing to talk about (and forget about). It’s 100% possible, and I want that for each and every one of you. Setting our vision and intentions is just the beginning!

Let’s crush our nutrition and workouts today...and our main goals for the month!

XO

YOUR NAME HERE


WEEK 1 - DAY 5:

FRIDAY UPDATE + MACRO THREAD

LOW MACRO DAY

TGIF friends!!! Today we’re resting (or participating in active recovery) and keeping our macros 25% lower.

I want to know 2 things! What was your BIGGEST WIN this past week? And what is something you’re grateful for today? Gratitude is an important part of keeping a positive mindset, so let’s hear all the good things!

Do you ever find yourself in a bit of a funk, no matter how hard you try to stay positive? We all have those days, but the key is to get out of it as soon as possible!

One of my favorite ways to feel better on a tough day is to get out and serve someone. Performing service is the perfect way to focus your thoughts on something or someone else, which removes the spotlight from whatever problem was front and center in your day.

Service doesn’t have to be a big production that takes weeks of organization. It can be as simple as calling a friend, buying a coffee for the person behind you in line, or smiling at a stranger in the grocery store. No act of service is ever too small, because it usually has a big impact on the person receiving it.

Enjoy your weekend and keep me updated today!!!

XO

YOUR NAME HERE


WEEK 1 - DAY 6

SATURDAY UPDATE + MACROS THREAD

REGULAR MACRO DAY

Happy Saturday! Today is leg day, the most important day of the week!! We’ll work the largest muscle group in the body AND enjoy a treat! Let’s crush the workout and post a sweaty selfie for #proof!

Pro Tip: plan your treat in advance and be sure to add it to MyFitnessPal so you can see what other macros you need to round out your day.

Several of you have asked how you can spread the word about the next FASTer Way to Fat Loss® round!!

Please fill out our Affiliate Partners Program application if you are interested in sharing the FASTer Way with your friends and family, AND earning a generous commission!

INSERT HOW TO JOIN YOUR AFFILIATE PROGRAM!

XO

YOUR NAME HERE


WEEK 1 - DAY 7

SUNDAY UPDATE + MACRO THREAD

LOW MACRO DAY

Happy Sunday friends!! It is Low Macro Day again! Remember, aim for 25% less of each macro!

How are you doing on your goals this week? Keep that Well-Life Vision in mind when you make decisions about your day and plan out your week.

If you’ve got Sunday chores on the agenda for today, then take advantage of that time and listen to some podcasts while you’re cleaning, folding laundry, or running errands.

You've done a great job this week. Let's keep up the momentum!!!

XO

YOUR NAME HERE


WEEK 2

WEEK 2 - Day 1

MONDAY UPDATE + MACRO THREAD

LOW CARB

Happy Monday friends!!! It's LOW CARB Day! Let's pre-plan our macros and stay tight.

Be sure to use our program hashtag on your IG photos (#FASTerWaytoFatLoss) and tag me in your photo updates. We can encourage and support each other on this page and across social media.

Today is Low Carb Day. Do your best to consume less than 50g net carbs. It will be helpful to pre-plan your macros in MyFitnessPal to make sure you’re staying under 50 net grams. If you need a delicious new meal to make Low Carb Day a little more interesting, try this simple, but satisfying wrap! https://www.skinnytaste.com/chicken-club-lettuce-wrap-sandwich/

This week our focus topic is meal planning and prep! There are countless ways to meal plan and prep, so I’ll share some of my best tips with you, then you get to decide what fits into your life (and simplifies the process for YOUR family)!

All families and situations are different. What works for one may not work for another. Instead of throwing the baby out with the bathwater, so to speak, choose the tips that will truly make this easier for you. Meal planning and prep is a big pain point for many families, but it doesn’t have to be any more! Stay tuned.

XO

YOUR NAME HERE


WEEK 2 - Day 2

TUESDAY UPDATE + MACRO THREAD

LOW CARB

Ladies, it’s Low Carb Day #2 for this week! Carb depletion is extremely important on our journey to burning fat.

Are you giving me 120% effort in your SPRINT workout? Be sure to lay it all out on the line. Sprint until exhaustion and then enjoy your low-intensity cardio to burn fat.

Pro Tip: When our glycogen (carb) stores are exhausted (during the sprint/high intensity), the body will turn to fat for fuel (during low-intensity cardio), so make those sprints count!

We’re talking about meal planning tips this week, and I have a simple one for you today!

Make a master list of everything your family eats. It’s ideal if you can keep your list in a place where you can easily link to your favorite recipes.

A master list will cut out the wasted time trying to remember what your family likes. You can group it in whatever way makes the most sense for your family. Some people categorize it into breakfast, lunch, dinner, snacks. Others prefer themes like Meatless Monday, Taco Tuesday, Fish Friday, etc.

I hear so many clients say the hardest part of the day is deciding what to make at the end of a long day when they don’t have a plan in place. This is an easy step to simplify the process!

Keep up the amazing work and keep me in the loop today!

XO

YOUR NAME HERE


WEEK 2 - Day 3

WEDNESDAY UPDATE + MACRO THREAD

REGULAR MACRO

Happy Wednesday! Let's hit the workout hard today and enjoy all the carbs for Regular Macro Day!!!

Today I have an important action items for you! Please fill out this survey and provide feedback from your FASTer Way experience thus far! Leave a testimonial for me to use on my website. Indicate whether you would like your name to be used.

INSERT LINK TO YOUR FEEDBACK FORM

In this week’s quest to simplify family dinner, consider your grocery shopping habits. If you’re going to the store more than once a week, then it’s time to get organized! Go to the store ONCE a week after you sit down and write out the meals you’ll prepare and the ingredients you need.

Too often we run out of one thing, stop by the store to get it and end up with ten things we weren’t planning to buy. And those impulse purchases aren’t usually broccoli and almond milk!

Grocery shopping once a week with a list will save you time and money!

Include on your list the ingredients for this delicious 30-minute meal so you can enjoy a simple but flavorful weeknight dinner. https://lifemadesweeter.com/one-pan-mongolian-beef-zoodles-zucchini-noodles/

XO

YOUR NAME HERE


Week 2 - Day 4

THURSDAY UPDATE + MACRO THREAD

REGULAR MACRO

Happy Thursday!!! It's time for BACK, BICEPS, and ABS!! The second most important day of the week.

I want to see a sweaty selfie for #PROOF that you worked hard!!! Post it to our page and be sure to use the #FASTerWaytoFatLoss program hashtag on IG!

Let's hit it HARD in our workout today. I strategically planned this strength day following a regular macro day to be sure we had the fuel necessary for the exercises. You can do your workout fasted, but some of you will do better with a shake, banana, oatmeal, or something else before the workout. I personally play it by ear and listen to my body.

CRUSH your workout, and then enjoy lots of protein and carbs afterwards :) If the workout feels too easy, try adding some additional moves to your workout. Go to the portal and under Prep Week is an Exercise Library. Let me know how it goes!

Yesterday we talked about once-a-week grocery shopping, so today we’re talking about once-a-week cooking! Also called batch cooking, this will save you SO MUCH time on busy weeknights.

Batch cooking is essentially cooking all your meals for the week at the same time. It’s especially easy if you utilize various cooking methods. For example, start a meal in the slow cooker, then put a meal in the oven, then one in the pressure cooker, and one on the stovetop. Depending on the meals, this can usually be done in a couple of hours.

When they’re done cooking, simply package them up for the fridge and you’ll be ready to warm up a meal any day during the week, and be eating in 10 minutes flat.

Pro Tip: fish is usually best cooked fresh, and salads are best dressed right before eating. Most other foods can be prepared ahead of time and then simply warmed before eating.

XO

YOUR NAME HERE


WEEK 2 - Day 5

FRIDAY UPDATE + MACRO THREAD

LOW MACRO

TGIF!!! What has been your biggest win this week? Comment below so we can rejoice with you!

Remember, today is Low Macro Day with active recovery or rest.

Break your fast later in the day and consume a lot of water and herbal teas. Eat 25% less of each macro than you would on Regular Macro Day. For example, if you typically eat 100g of protein on a Regular Macro Day, you will consume 75g total protein. (100*.25=25. 100-25 =75). Still aim for the 50/30/20 percentage splits.

Take the day off OR engage in a longer duration (1 hour or more) activity or very low intensity active recovery (walking, biking, etc) that will rely on fat as its main fuel source.

Today’s meal prep tip is one of my favorites. When you’re preparing a meal that you know is freezer-friendly, make two and then freeze one for later! Having a few freezer meals is like having insurance… even when things get crazy and you don’t have time to cook, you still have a delicious option ready to go. It doesn’t get much easier!

Keep me updated today!!!

XO

YOUR NAME HERE


WEEK 2 - Day 6

SATURDAY UPDATE + MACRO THREAD

REGULAR MACRO

Happy Leg Day (aka Saturday)!! Let’s crush today’s workout and post a sweaty selfie for #PROOF!

Let’s stay focused on our macros, non-scale victories (NSVs), getting enough sleep and managing stress! Continue to trust the process with a positive attitude.

Yesterday we talked about doubling a recipe and putting one in the freezer. We’re taking that a step further today!

Find 5 freezer-friendly meals you enjoy. Buy enough ingredients to make each recipe TWICE. On your prep day, prepare two of each meal for the freezer, so you end up with 10 separate meals. Label, freeze, and then enjoy how simple it makes your life during the week!

Important announcement:

Mark your calendars for a Week 3 touch-base call on INSERT DATE AND TIME

I can't wait to see you there. Do your very best to attend live and bring your questions.

XO

YOUR NAME HERE


WEEK 2 - Day 7

SUNDAY UPDATE + MACRO THREAD

LOW MACRO

Happy Sunday, ladies!! Are you ready for Week 3? We are going to crush this coming week! Keep the macros low today and take time to rest and recover!

This is the perfect day to plan out your meals for the coming week, or even do your batch cooking if you’ve already done your shopping!

Post a link to your favorite recipes so we can all get some new ideas!

Love you ladies!

Important announcement:

Mark your calendars for a Week 3 touch-base call INSERT DATE AND TIME

XO

YOUR NAME HERE


WEEK 3

WEEK 3 - Day 1

MONDAY UPDATE + MACRO THREAD

LOW CARB

Who is ready for Week 3?! It's time for Low Carb Day and speed burst training!!!

I don't know about you, but I love starting my week with Low Carb Day. Speed burst training is an incredible way to burn off those carbs so we can dig into our fat stores!

Not only that, speed burst training is a great way to increase your speed, which is especially helpful if you’re training for a race.

If you think it doesn’t make much of an impact, read this article… and then do some sprints! http://www.thisrunnersrecipes.com/why-runners-should-do-speed-work/

REMINDER: I will see you INSERT TIME for our Week 3 LIVE training!

XO

YOUR NAME HERE


OPTIONAL EMAIL CALL REPLAY

Subject: ICYMI Week 3 LIVE training replay!

Hi ladies,

It was wonderful to see so many of you on our LIVE touch-base call this morning. Please feel free to watch the replay.

INSERT REPLAY LINK

Remember, we are only halfway through the program!!! Keep up the amazing work!

Please see below for the links I referenced in the call:

  • Affiliate Partners’ Program Application if you are interested in spreading the word about the FASTer Way and earning a generous commission!
  • INSERT LINK TO JOIN YOUR AFFILIATE PROGRAM
  • Feedback form to submit a testimonial if you did not have the chance to submit a testimonial last week.
  • INSERT LINK TO TESTIMONIAL DOCUMENT

XO

YOUR NAME HERE


WEEK 3 - Day 2

TUESDAY UPDATE + MACRO THREAD

LOW CARB

Good morning ladies!! It’s low carb day once again. Remember, carb depletion is extremely important on our journey to burning fat, so stay tight on your 50g net carb goal today.

Sometimes the hardest part about low carb day is finding great new recipes to keep things interesting.

If you’re looking for something new to add to your recipe collection, try these bacon zucchini fritters! They’re low carb and delicious! Perfect for keeping you in fat-burning mode. https://www.paleorunningmomma.com/bacon-zucchini-fritters-paleo-whole30/

XO

YOUR NAME HERE


WEEK 3 - Day 3

WEDNESDAY UPDATE + MACRO THREAD

REGULAR MACRO

It's time for a KILLER total body workout again today! Let's CRUSH it and stay mentally tough throughout the entire day.

Post a sweaty selfie for #PROOF that you worked hard!!! I can't wait to see your updates!!!

If you are training for a race, you might be tempted to focus more on running and less on strength training. What you may not know is strength training will help you run faster, get stronger, and avoid injury! Here’s a sample workout plan that could help you figure out your training schedule.

  • Mon: low carb / 15-20 min HIIT workout, then short run (2-5 miles)
  • Tues: low carb / 15-20 min sprints, then finish running mileage you need for the day
  • Wed: regular macro / strength
  • Thu: regular macro / strength
  • Fri: regular macro / short run (2-5 miles)
  • Sat: regular macro / long run day
  • Sun: regular macro / rest

Keep up the amazing work and keep me in the loop today!

XO

YOUR NAME HERE


WEEK 3 - Day 4

THURSDAY UPDATE + MACRO THREAD

REGULAR MACRO

Ladies!!! I hope you have an awesome workout today! Let’s build a strong core and back! And we can’t forget about our biceps! 💪 Keep me in the loop and let me know how you're feeling.

I’m often asked if it’s better to run fasted, or if it’s better to eat something before a race. My honest answer is -- however you’ve been doing it in training! Many women run incredible races fasted… because that’s how they trained. Other women do better if they eat something first. Listen to your body and do whatever will work best for YOU!

XO

YOUR NAME HERE


WEEK 3 - Day 5

FRIDAY UPDATE + MACRO THREAD

LOW MACRO

TGIF friends!!! What's been your BIGGEST WIN this past week? Comment below so we can celebrate with you!!! XO

Is anyone sore today? I am!!!

Let’s take our rest days seriously. Engage in an active recovery day (hiking, swimming, walking), or spend some time meditating or playing with your kiddos. Give your body a chance to take a break so you can repair and recover from working hard this week!

When you are training for a race, it can be tempting to get an extra workout in on your rest days. It may be counterintuitive, but it’s so important to get your rest in! Your body can’t go 100 mph all the time or you’ll burn out. Give yourself much-needed rest days so your body will be in peak condition when it’s time to train!

As women, it’s important that we keep our cortisol levels in check as part of any healthy lifestyle program. Increased cortisol levels can, over time, cause serious issues, not to mention midsection fat. Exercising, eating clean, and sleeping well will reduce our cortisol levels.

For more information about the role of cortisol in weight gain, read this article! https://draxe.com/cortisol-levels/

XO

YOUR NAME HERE


WEEK 3 - Day 6

SATURDAY UPDATE + MACRO THREAD

REGULAR MACRO

Happy Saturday friends!!! Who's ready to rock Week 4?

Let's stay tight with our nutrition and motivated in our workouts.

Hopefully, by now you're feeling an increase in energy and fewer cravings for sugary treats. It takes time to fully transition into a new lifestyle, and I’m amazed at how well you’ve all done in this follow-up round! You are leaner, stronger, and absolutely crushing your goals!

Whether or not you’re training for a race, we’re all training for a better, healthier life. I’m honored that you’ve implemented the FWTFL lifestyle and I can’t wait to see all the amazing things you’ll do!

I am so inspired by your amazing work and commitment! You're doing an incredible job. Who’s ready to rock it these last 3 weeks?!?

XO

YOUR NAME HERE

P.S. Remember NOT to hop on the scale!!


WEEK 3 - Day 7

SUNDAY UPDATE + MACRO THREAD

LOW MACRO

Happy Sunday, ladies!! Are you ready to rock the week ahead?

Keep your macros low today, and be sure to take time to rest and recover!

While nutrition is the foundation of our FASTer Way to Fat Loss® pyramid, rest comes next in order of importance! It’s easy to overlook rest, but our bodies need a chance to rebuild and recover. We aren’t meant to go 100 mph all the time! Are you prioritizing rest as part of your week? Start now if you aren’t already!

INSERT FWTFL PYRAMID

Love you ladies!

XO

YOUR NAME HERE


WEEK 4

WEEK 4 - Day 1

MONDAY UPDATE + MACRO THREAD

LOW CARB

Happy Monday friends!!! I love starting my week out with low carbs and a killer workout! Let’s make it another awesome week and dial it in these final 3 weeks.

This week we’re talking about GUT HEALTH! This can be an uncomfortable topic, but it’s being discussed more and more because it’s SO important.

Recently, Gut Health was one of our monthly topics in the VIP group. We brought in an expert to give us more insight into what Gut Health actually means to us, why it matters, and how we can improve it!

If you’re not sure what it is exactly, read this brief article by resident VIP mentor Ali Damron. https://drive.google.com/file/d/1GHGhWPHLEwIXcXnC8oQFk86_tRIDii_M/view?usp=sharing

This will be a valuable week of information. Let’s do this!!

XO

YOUR NAME HERE


WEEK 4 - Day 2

TUESDAY UPDATE + MACRO THREAD

LOW CARB

Good morning!!! Let’s CRUSH our workout today and continue to pre-plan our meals to stay tight with nutrition! Keep me in the loop with how you are feeling!

It was wonderful to see many of you on our LIVE touch-base training yesterday morning. Please feel free to watch the replay below.

INSERT LINK TO REPLAY

Did you know that compromised gut health can actually present itself in many different ways? Some of the signs of poor gut health include autoimmune diseases, frequent colds/flus and infections, depression, anxiety, eczema, psoriasis, hormonal imbalances, and fatigue.

For more information, check out this short article!

https://drive.google.com/file/d/1GHGhWPHLEwIXcXnC8oQFk86_tRIDii_M/view?usp=sharing

XO

YOUR NAME HERE


WEEK 4 - Day 3

WEDNESDAY UPDATE + MACRO THREAD

REGULAR MACRO

It's time for a KILLER total body workout today! Let's CRUSH the workout and stay mentally tough throughout the entire day.

Post a sweaty selfie for #PROOF that you worked hard!!! I can't wait to see your updates!!!

If you read the articles I posted on Monday and Tuesday, then you may want to start making some changes. Here are three things you can do right now to start improving your gut health!

  • Start taking a probiotic and change it every 3 months
  • Drink Kombucha and bone broth daily
  • Eliminate birth control or other chemicals in your personal care products

To learn more, check out this clip! https://youtu.be/J_KAP3ssnUw

XO

YOUR NAME HERE


WEEK 4 - Day 4

THURSDAY UPDATE + MACRO THREAD

REGULAR MACRO

Happy Thursday, it’s BACK day! The second most important day of the week! We hit it hard in the gym just twice a week—Back Day and Leg Day—so make your workout count! As a reminder, we have a 24 hour fast NEXT Thursday!

Are you hydrating enough? Remember, it’s important to consume at least half of your body weight in ounces of water

Cold-pressed juices are a great way to give your gut a boost. They flood your body with incredible nutrition!

Another great gut-health-promoting option is bone broth. Rich in nutrients like collagen, gelatin, and glycine, chicken bone broth can help to protect and heal your gut lining, boost skin health and improve joint function. You can make it at home very inexpensively. Try this recipe - https://draxe.com/recipe/chicken-bone-broth-recipe/

XO

YOUR NAME HERE


WEEK 4 - Day 5

FRIDAY UPDATE + MACRO THREAD

LOW MACRO

TGIF!!! What has been your biggest win this week? Comment below and tell us so we can celebrate with you!

Make rest a priority today. Give your body and chance to recharge so you’re ready to hit it hard in the gym for leg day!

The gut plays a HUGE role in our lives. We don’t always make the connection between physical or emotional symptoms, but so many times they are directly connected to gut health.

Gut Health expert Kendra Kratzwald joined us for another amazing VIP training, and I’m sharing some of that interview with you! This information is so valuable, I hope it helps you resolve some symptoms or prevent you from getting sick.

https://www.youtube.com/watch?v=9jwZRLVciBU&feature=youtu.be

XO

YOUR NAME HERE


WEEK 4 - Day 6

SATURDAY UPDATE + MACRO THREAD

REGULAR MACRO

Happy Saturday!! Let’s crush leg day today and celebrate with a treat of your choice!

If you are interested in joining VIP, I have a special deal just for you! Join now and you'll receive $20 off each month with the code 20OFFVIP! Our VIP ladies bring so much to the table and our trainings are literally changing lives. It’s an amazing place to be!

INSERT LINK TO SAMCART FOR VIP (OR IDEV IF RUNNING OWN)

If your friends are asking about your amazing results and want to join the program, feel free to share! In fact, I love referrals! You'll receive a generous commission for every friend you refer through our Affiliate Partner’s program.

INSERT LINK TO AFFILIATE PROGRAM

Whether you want to burn more fat, maintain the results you've achieved, improve your performance or increase your energy levels even more, continuing with the FASTer Way will keep you moving toward those goals.

I hope you found this week’s gut health tips to be helpful. Next week we’ll dive into sleep! It has a bigger effect on our health than most people realize, so we’ll learn about ways to improve our health and fat loss!

XO

YOUR NAME HERE


WEEK 4 - Day 7

SUNDAY UPDATE + MACRO THREAD

LOW MACRO

Hi ladies! Today is a low macro and active recovery day!!!

Are you hydrating enough? Remember, it’s important to consume at least half of your body weight in ounces of water! We stress this throughout the FASTer Way because water will do so many amazing things for our bodies, including:

  • flush out toxins
  • prevent headaches
  • boost immune system
  • prevent cramps and sprains
  • improve complexion
  • increase brain power
  • increase energy
  • maintains digestive regularity
  • helps regulate body temperature
  • prevents bad breath
  • improves heart health
  • and more!

Staying hydrated is such an important part of a healthy lifestyle, so be sure to drink up!

Post a selfie with your water today and tag #fasterwaytofatloss

XO

YOUR NAME HERE


WEEK 5

WEEK 5 - Day 1

MONDAY UPDATE + MACRO THREAD

LOW CARB

Happy Monday friends!!! I LOVE Low Carb Day, I always feel so lean and energized! What is ONE MAIN GOAL you have this week? Comment below so we can keep you encouraged and accountable.

We have TWO FULL WEEKS to dial in our nutrition and workouts to become stronger, faster, leaner athletes. Let’s see what kind of impact we can make—two weeks is plenty of time to make a difference in your health!

This week we’re talking about sleep tips. Poor sleep or lack of sleep can affect your fat loss, but did you know that poor sleep can also negatively impact your hormones, exercise performance, and brain function? In today’s stressful, busy world it can be HARD to get enough quality sleep to function optimally. Here are a few tips to make the most of your sleep!

  • Reduce blue light exposure for 2 hours before bed (put electronics away!)
  • Don’t consume caffeine after 3-4 pm
  • Go to sleep and wake up at consistent times
  • No alcohol before bed
  • Make sure your bedroom is dark, quiet, and cool at night
  • Take a relaxing bath or shower
  • Make sure your mattress and pillow are comfortable

Take some time to assess your sleep habits and environment. Sometimes all we need are a few minor tweaks to see a big difference in how we feel.

XO

YOUR NAME HERE


WEEK 5 - Day 2

TUESDAY UPDATE + MACRO THREAD

LOW CARB

Happy Tuesday! It’s Low Carb Day once again! Let’s pre-plan our macros and say tight with nutrition this week!!!

Our VIP mentor Ali Damron is sharing a free guide with us to get our best night’s sleep ever. It’s filled with more great information, be sure to check it out! http://www.alidamron.com/get-your-best-nights-sleep/

IMPORTANT ANNOUNCEMENT: Mark your calendars for our Week 6 touch-base call on INSERT DATE/TIME HERE We will discuss IF and WHEN to adjust macros and important next steps after the FASTer Way.

I can't wait to see you there. Do your very best to attend live and bring your questions.

XO

YOUR NAME HERE


WEEK 5 - Day 3

WEDNESDAY UPDATE + MACRO THREAD

REGULAR MACRO

Ladies!!! Once again, congrats to ALL OF YOU for awesome updates and being a support to each other on this page! You make this community great and I’m so happy each and every one of you are here.

It’s Regular Macro Day once again. I hope you’re ready for carbs, I know I am!

Today I’m giving you some additional tips I shared with my VIP ladies... tips you probably haven’t heard yet! Check out the video here:

New Link to Access the Video: https://drive.google.com/open?id=1PS2AuARPcPsDc2v4ipbYvHRGzhSvtE88

Tomorrow we have a 24 hour fast! Make sure you are mindful and intentional about your macros today!

How to do a 24 hour fast: Set your timer immediately after your dinner tonight. For example, if you stop eating dinner at 7, your fast starts then. Drink A LOT of water or herbal tea when you feel hungry (can add lemon to water). *Once you reach 7 pm, you’ve made it 24 hours. Have a smaller meal to break your fast.

The best thing to do after you have completed a 24 hour fast is to forget you ever did it! You do not need to binge or stuff yourself, but do eat until you are 80% full! Yes, you can have a cup of black coffee during your fast! I want you to make water your focus though, and give your body a break from supplements.

If you are breastfeeding, you will NOT do a 24 hr fast and can keep it low macros!

You’ve got this!!!

XO

YOUR NAME HERE


WEEK 5 - Day 4

THURSDAY UPDATE + NO NEED TO POST MACROS

24 HOUR FAST

Hi ladies! Today is our week five 24-hour fast and active recovery day!!!

1 DAY FAST: FOOD GUIDELINES You will consume nothing but water or herbal teas. If you are taking any supplements, give your body a break for the day.

How to do a 24 hour fast: Set your timer immediately after your dinner (yesterday). For example, if you stop eating dinner at 7, your fast starts then. Drink A LOT of water or herbal tea when you feel hungry (can add lemon to water). *Once you reach 7 pm, you’ve made it 24 hours. Have a smaller meal to break your fast.

The best thing to do after you have completed a 24 hour fast is to forget you ever did it! You do not need to binge or stuff yourself, but do eat until you are 80% full!

And yes, you can have a cup of black coffee, however, water should be your focus!

Are you hydrating enough? Remember, it’s important to consume at least half your bodyweight in ounces of water...every day!

Pro Tip: Make it plain water as much as you can!

Post a selfie with your water today and tag #fasterwaytofatloss.

In continuing with this week’s sleep theme, I have one more video to share with you. Watch this snippet of our VIP training and leave a comment with your favorite takeaway!

https://youtu.be/t0rkq-ry2pg

XO

YOUR NAME HERE


WEEK 5 - Day 5

FRIDAY UPDATE + MACRO THREAD

REGULAR MACRO

TGIF!!! What has been your biggest win this week? Comment below and tell us so we can rejoice with you!

Many FWTFL clients are sleep deprived which, can actually make it impossible to burn fat.

If you haven’t read this great article regarding the importance of sleep, then take a few minutes today to read it. Rest is important for our health AND our fitness, which is why focus on REST today.

https://www.fasterwaytofatloss.com/blog/2017/1/9/sleep-better-to-burn-fat

IMPORTANT REMINDERS:

We have our last 24-hour fast next Sunday!

Mark your calendars for our Week 6 touch-base call on INSERT DATE/TIME HERE

We will discuss IF and WHEN to adjust macros and important next steps after the FASTer Way.

I can't wait to see you there. Do your very best to attend live and bring your questions.

IMPORTANT ANNOUNCEMENT:

If you are interested in joining VIP, I have a special deal just for you! Join now and you'll receive $20 off each month with the code 20OFFVIP! Our VIP ladies bring so much to the table and our trainings are literally changing lives. It’s an amazing place to be!

Through the VIP membership, you will receive new workouts each month, daily support and accountability in a very active group, resources and education regarding a health and wellness related topic, and live trainings. We have 4 resident experts who not only offer live trainings, but are in our group daily answering questions.

Our specialists include Ali Damron (hormone health expert), Emily Field (Registered Dietitian), Vivian Gill (personal trainer), and Lindse Reynolds (client relations). These women are the best of the best and we are so fortunate to have them in VIP!

INSERT YOUR SAMCART LINK OR LINK TO IDEV IF YOU RUN YOUR OWN GROUP

Remember, use code 20OFFVIP off!

XO

YOUR NAME HERE


WEEK 5 - Day 6

SATURDAY UPDATE + MACRO THREAD

REGULAR MACRO

Happy Saturday ladies!!!

I hope you're ready to ROCK our final week together.

Who’s ready for LEG DAY? Let’s crush our workout!

Hit it HARD and then enjoy a fun treat! Don’t forget to post a sweaty selfie or photo of your treat in the comments and on social for #Proof that you crushed it!

Use our hashtag to inspire others, too! #FASTerWaytoFatLoss

I am SO thrilled to have several of you lovely ladies already committed to our VIP community! Whether you want to burn more fat, maintain your results, improve your performance, or continue to increase your energy levels, continuing with the FASTer Way will keep you moving toward those goals!

Reminder: Tomorrow is our first fast of this round! I can’t wait to get started. I will post full instructions in the morning!

XO

YOUR NAME HERE


WEEK 5 - Day 7

SUNDAY UPDATE + MACRO THREAD

LOW MACRO

If you are looking to go a little more in depth with our sleep topic, then try the book Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success. https://amzn.to/2ImmXco

You’ll find so much great information to keep dialing in your sleep!

XO

YOUR NAME HERE

IMPORTANT REMINDER:

I will see you DATE for our week 6 touch-base call at TIME


WEEK 6

WEEK 6 - Day 1

MONDAY UPDATE + MACRO THREAD

LOW CARB

Happy Monday ladies!!!

I hope you're ready to ROCK our final week together.

What is ONE MAIN GOAL you have for our final week? Comment below and share it with us so we can keep you encouraged and accountable.

An important part of our health journey is a positive mindset. I want you to think about these things today:

  • Success happens in our minds first, our actions will follow. What we put our focus on will be the end result.
  • Your reality will be a direct reflection of what you believe to be possible
  • A negative mindset will affect your health and your goals. Change your thoughts and you will change your reality.
  • Upper limit problem: When we are reaching a success level, we sabotage ourselves, our success and start deflecting.
  • When you are able to have the right mindset you are able to thrive, live your best life, help others do the same
  • Negative self-talk: If you don’t feel like you are worth your success, negative self-talk will stop you. To change this mindset we need to

    1. Practice gratitude and write down three things you are grateful for
    2. Look in the mirror and tell yourself you are beautiful, you are worth it and you will succeed
    3. Surround yourself with those who are positive and LOVE yourself!
  • Give yourself permission to get rid of things that do not make you happy

Throughout the week I’ll provide you with some additional resources to give you a solid start on you Mindset journey!

Let's stay tight with the macros today and CRUSH it! Keep me in the loop!!!

I will see you all tomorrow for our Week 6 touch-base call at TIME

Do your very best to attend live and bring your questions.

XO

YOUR NAME HERE


WEEK 6 - Day 2

TUESDAY UPDATE + MACRO THREAD

LOW CARB

Good morning friends!!! Remember, today is a Low Carb + sprints day!

Are you hydrating? Be certain to drink at least 50% of your body weight in ounces of water.

Are you ready to dive in to some incredible resources that will help you learn the best approach to a healthier, happier life? Check out these fantastic books!

  • The Big Leap
  • Change Your Brain Change Your Body
  • You Are a Badass

These books have had a powerful impact on my life. Let me know what you think!

I will see you all today for our Week 6 touch-base call at TIME.

Do your very best to attend live and bring your questions.

XO

YOUR NAME HERE


OPTIONAL REPLAY EMAIL AFTER CALL (SAME DAY)

Subject: re: ICYMI Week 6 LIVE training and next steps replay

Hi ladies!!! I hope you were able to catch the Week 6 touch-base and next-steps training earlier today. If not, feel free to watch the replay!

If you would like to spread the word about the program for a generous commission, please fill out our affiliate application.

YOUR AFFILIATE INFO HERE

VIP Membership. This is only for clients who have gone through two or more rounds of the FASTer Way to Fat Loss®. Use code 20OFFVIP for $20 off each month!

INSERT YOUR SAMCART LINK OR LINK TO IDEV IF YOU RUN YOUR OWN GROUP

Feedback form to leave a testimonial. If you leave your IG handle I will give you a shout-out on social media as well. LINK TO FEEDBACK FORM

Before adjusting macros, ask yourself the following things:

  • Have my measurements changed and/or are my clothes fitting different?
  • Have I been getting consistent, good quality sleep?
  • Am I stressed, feeling overtrained or neglecting to care for myself?
  • Am I approaching my period?
  • Am I properly hydrated, and/or have I been indulging in food that is higher in sugar, salt or alcohol?

Be sure to watch the video for information regarding HOW to change your macros.

XO

YOUR NAME HERE


WEEK 6 - Day 3

WEDNESDAY UPDATE + MACRO THREAD

REGULAR MACRO

Happy Wednesday ladies!!!

Let’s make it a great day and CRUSH the workout!! Keep me in the loop, I want to know how you are feeling!!

Today we’re talking about the book Girl, Wash Your Face by Rachel Hollis.

If you’ve ever been held back by thoughts like:

  • I Am Defined By My Weight
  • There’s Only One Right Way to Be
  • I Need a Drink
  • I Will Never Get Past This
  • I Need a Hero

Then this book should be your next read! These (and so many more) are the lies we all grow up believing. Lies that limit who we become and how happy we are.

This book is calling out those lies and helping us realize that our happiness is really up to us, we just need to reframe our mindset and retrain our thinking.

It’s totally possible to live your best, happiest, most fulfilled life...and love yourself in the process.

One of my favorite snippets from this book is to NEVER break a promise to yourself. We would never break a promise to a child, a friend, or a parent, but we don’t even think twice about breaking promises to ourselves. Once you start prioritizing YOU, you’ll be amazed at how things seem to fall into place exactly how they should.

Have you read this one already? What’s your favorite takeaway? Share with us in the comments!


I hope you were able to catch the Week 6 touch-base and next-steps training yesterday. If not, feel free to watch the replay!

INSERT REPLAY LINK OR TRAINING VIDEO

Here are some items and links we went over yesterday on our call:

Before adjusting macros, ask yourself the following things:

  • Have my measurements changed and/or are my clothes fitting differently?
  • Have I been getting consistent, good quality sleep?
  • Am I stressed, feeling overtrained or neglecting to care for myself?
  • Am I approaching my period?
  • Am I properly hydrated, and/or have I been indulging in food that is higher in sugar, salt or alcohol?

How did you answer these questions? It may be time to adjust your macros!

If you would like to spread the word about the program for a generous commission, please fill out our affiliate application.

INSERT LINK TO YOUR AFFILIATE PROGRAM

VIP membership. This is only for clients who have gone through two or more rounds of the FASTer Way to Fat Loss®. Use code 20OFFVIP for $20 off each month!

INSERT YOUR SAMCART LINK OR LINK TO IDEV IF YOU RUN YOUR OWN GROUP

Feedback form to leave a testimonial. If you leave your IG handle I will give you a shout-out on social media as well.

INSERT LINK TO TESTIMONIAL FORM

XO

YOUR NAME HERE


WEEK 6 - Day 4

THURSDAY UPDATE + MACRO THREAD

REGULAR MACRO

Let's rock our workouts today!!! Post a sweaty selfie for #PROOF that you worked hard!!!

Keep me in the loop on how your workouts are feeling! I want to know if you're sore!!!

Pro Tip: if you experience Delayed Onset Muscle Soreness (DOMS), which is usually felt most intensely 24-72 hours after working out, try easing it with magnesium. You can opt for a transdermal spray (to go directly on your skin), or a salt bath (which also promotes more restful sleep when enjoyed before bed).

Nutrition is a BIG part of the FASTer Way to Fat Loss®, so you already know what to eat to properly fuel and nourish your body. But food has a big impact on the brain as well, so this week we’ll dive deeper into how food affects it, and how you can further dial in your nutrition to benefit your brain.

Dr. Daniel Amen (author of Change Your Brain Change Your Body) offers some practical tips for nutrition. You’re probably doing most of them already, but if you’ve let some of them slip (because I know life happens!), this is the perfect time to recommit to your nutrition and yourself.

  • Eat high-quality calories (focus on nutrient-dense food)
  • Stay hydrated (and avoid drinking empty calories)
  • Eat high-quality protein with each meal (to keep blood sugar balanced)
  • Eat high-fiber carbs (avoid simple sugars and refined carbs)
  • Focus on fit fats (like salmon, avocados, coconut oil, and nuts)
  • Eat the rainbow (eat fruits and veggies of all colors)
  • Cook with brain-friendly herbs and spices (we’ll chat more about this tomorrow!)

I can’t wait to dive into the details that will benefit our brains and help us elevate our mindset even further! Are you ready to ROCK this week? Let’s do this!!!

XO

YOUR NAME HERE


WEEK 6 - Day 5

FRIDAY UPDATE + MACRO THREAD

LOW MACRO

TGIF!!! What has been your biggest win this week? Comment below and tell us so we can rejoice with you! I am SO, SO SAD that this is our last Friday together, but I’m thrilled many of you are continuing in our VIP group!!!

Yesterday I mentioned brain-friendly herbs and spices that you can use in your cooking every day to help enhance memory, protect against depression, increase attention, and more. But most importantly, they make your dishes super flavorful and delicious!

Try incorporating more of these this week:

  • Saffron (add it to rice, soups & other dishes—for a great price, buy it at Trader Joe’s and sometimes at Costco—it’s an effective antidepressant and improves memory)
  • Curry (in many Indian dishes, it’s a potent anti-inflammatory)
  • Oregano (found in many dishes, especially Italian, it’s a very potent antioxidant)
  • Cinnamon (regulates blood sugar levels, which improves impulse control, and even improves memory)
  • Garlic (delicious addition to many dishes, it increases blood flow to the brain and also boosts immunity)
  • Ginger (found in many Asian dishes, reduces oxidative stress in brain tissue and acts as an anti-inflammatory)
  • Thyme (found in many soups and stews, increases DHA in the brain)
  • Sage (often used in poultry dishes, boosts memory and even improves mental functioning in Alzheimer’s patients)
  • Basil (found in many Italian dishes, it’s a potent antioxidant and has anti-inflammatory properties)
  • Rosemary (delicious with fish and chicken, it contains antioxidants and anti-inflammatory properties)

You may not have realized that the same herbs and spices that make your meal taste amazing will ALSO boost brain function, which is important for elevating your mindset.
What’s YOUR favorite brain-healthy herb? Tell us how you use it!


I will be posting through the weekend to prompt you to remeasure and take your "after" photos. For those of you who did the partner’s challenge, I will be posting a form for you to submit your success story, stay tuned!!

If you want to continue seeing momentum, I highly recommend you join the VIP membership! I have a limited number of slots, so be certain to lock in as soon as possible.

Use code 20OFFVIP for $20 off each month. Let's do this!!!

INSERT YOUR SAMCART LINK OR LINK TO IDEV IF YOU RUN YOUR OWN GROUP

XO

YOUR NAME HERE


WEEK 6 - Day 6

SATURDAY UPDATE + MACRO THREAD

REGULAR MACRO

Happy Saturday ladies!!! Feel free to post your before and after progress photos this weekend or on Monday after you remeasure! We love to celebrate together as a group—and don't worry, I will never share your pictures or testimonial without permission first!

You may also send before/after photos to info@fasterwaytofatloss.com along with your testimonials.

What has been your BIGGEST NSV (non-scale victory) over the past 6 weeks? I can't wait to hear!

Reminder: Tomorrow is our second (and final) 24-hour fast for this round. I’ll post instructions in the morning!

Enjoy your leg day (and treat!) and keep me updated!!!

XO

YOUR NAME HERE


WEEK 6 - Day 7

SUNDAY UPDATE + TRANSFORMATION THREAD

Ladies!!! I am so sad that our program has come to an end, but thrilled that many of you are continuing in VIP!

It was truly a pleasure to work with each and every one of you. I am honored that you’ve implemented the FASTer Way to Fat Loss® lifestyle.

It’s so exciting to see many of your before and after photos in addition to measurements. We’ve had incredible transformation stories during the last 6 weeks.

You may send before/after photos to INSERT YOUR EMAIL ADDRESS.

I am so thrilled to read your testimonials and I LOVE hearing about how much stronger you have become, going through the FASTer Way to Fat Loss®.

Don’t forget, today is our final 24-hour fast!

1 DAY FAST: FOOD GUIDELINES

You will consume nothing but water or herbal teas. If you are taking any supplements, give your body a break for the day.

HOW TO DO IT: FAST

  • Your timer started immediately after your dinner last night. For example, if you stopped eating dinner at 7 last night, your fast started then. Drink lots of water or herbal tea when you feel hungry (can add lemon to water).
  • Once you reach 7 pm tonight, you’ve made it 24 hours. Have a smaller meal to break your fast!
  • Remember, the best thing to do after you've had a 24 hr fast is to forget you ever did it! Do not binge or stuff yourself.

If you are breastfeeding, you do NOT need to do the 24 hr fast, simply replace with regular macros!

Are you hydrating enough? Remember, it’s important to consume at least half of your body weight in ounces of water—especially on a FAST day.

This might be our final day of the program, but the FWTFL lifestyle is something you’ll continue living! For help staying on track, getting answers to your upper-level questions, and feeling the support of an uplifting and inspiring community, be sure to join us for VIP!

XO

YOUR NAME HERE


WRAP UP MESSAGE

Happy Monday friends!!!

I hope you’re ready to CRUSH your goals this week even though our program has officially ended.

Please fill out this survey form and provide feedback from your FASTer Way experience! Leave a testimonial for me to use on my website. Indicate whether you would like your name to be used.

INSERT LINK TO TESTIMONIAL FORM

For those who are going into VIP, here are a few tips until you get get rolling on the 1st of the month:

  • Continue intermittent fasting this week and repeat week 6 workouts.
  • Find an accountability partner to support you this week and even consider asking them to join you for VIP. It’s vital to have support and accountability.
  • Stay positive. Remember, it’s important to stay optimistic long term if we are working toward health and wellness goals. Passion and progress are key.
  • Take your after photos and measurements to track progress, but DO NOT feel obligated to step on the scale again. It’s 100% fine to keep that scale in the closet or even throw it away!!!

Remember, nearly all of my clients join VIP to continue the momentum.

Affiliate application, if you would like to spread the word about the program for a generous commission: INSERT LINK TO YOUR AFFILIATE PROGRAM

You may send your before/after photos to INSERT YOUR EMAIL HERE if you haven’t already done so!

I love you ladies and I am honored you have implemented the FASTer Way to Fat Loss® lifestyle.

XO

YOUR NAME HERE

 

Fat Loss Pyramid