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intermittent fasting


The FITT Cycle Sample Workout

Leggings:  Zyia Active Black Light ‘n Tight leggings ; Top: Forever 21

Curious about what The FITT Cycle workouts look like?! Below I have given you a sample of the over arching structure of most days within The FITT Cycle program. I have polled my Affiliates and Veteran clients and they absolutely LOVE this structure with an occasional “mix-up” or “challenge” every once in a while!

This makes my heart so happy because I truly feel that The FITT Cycle workouts and highly effective and efficient, especially when paired with our Carb Cycle and Nutrient Timing Protocol. If you are currently doing a workout class/structure that you love.. thats perfectly ok. The nutrition strategies that we use with the TFC are proven to yield results no matter what.

Every time I am testing out new workouts for you guys, I see my waistline cinch in, my muscles reveal themselves, and my body just absolutely love them.. And I know yours will too.

BTS: Workout Structure

You will notice everyday throughout The FITT Cycle, the overall workout structure is the same. You will always have an Activate, Build, Sculpt, and Burn circuit... even on cardio days sister!! The workouts are designed to show progression of strength.

The ACTIVATE circuit is meant to get blood flow and circulation to the muscle groups we will be working that day. It is 7 minutes long and is formatted in an AMRAP (As Many Rounds As Possible). You will do the allotted exercises and reps as many rounds as possible (AMRAP) in the 7 minutes.

During the BUILD circuit, I really challenge you to increase weight as your reps decrease.. this will help with hypertrophy of the muscles to really tone up those trouble spots!

With the SCULPT circuit, you will notice exercise couplets - you will want to do the prescribed number of reps of each exercise 2-3 times before moving onto the next couplet.

The BURNOUT is meant to be ADVANCED and OPTIONAL, it is designed to reach those intrinsic muscle fibers and create even more lean calorie-burning muscle. 

What if I'm short on time?! Not a problem!!

Skip the burnout AND/OR take off the last set of each BUILD exercise OR do 1 less round of Sculpt - VERY FLEXIBLE!! You will STILL get results!!


(all the exercises below are hyperlinked to a video of me doing the workout - This is also true for all the workouts within The FITT Cycle)

Activation x 7 minutes

Bulgarian split jump x 10 (5 each leg)

In and out x 20

Fire Hydrant x 30

Knee up x 20 (10 each leg)



{Increase Weight as reps decrease}

Bulgarian Split Squat 12/10/8 (ea)

Sumo Squat 15/12/10

Straight Leg Dead Lift 15/12/10

Hip Thrusts 15/12/10 (working out at home? Do with dumbbell)


Sculpt x 2

{Do each pair of exercises twice before moving to the next set}

Curtsey Lunges x 12 (ea)

Jump lunges x 20


Hamstring Curl x 12 (working out at home? do with dumbbell)

Box Jump x 12


Burnout x 7 minutes

Bulgarian split jump x 10 (5 each leg)

In and out x 20

Fire Hydrant x 30

Knee up x 20 (10 each leg)


The One Mistake You Are Making, EVERY TIME You Wake Up!


The One Mistake You Are Making, EVERY TIME You Wake Up!

Ok, before I dive into this truth bomb.. I’m going to need you to thoroughly prepare yourself. There is a good chance that your mind WILL. BE. BLOWN at the fact that everyday for the last.. what? 20+ years that you have been alive.. you have been doing something daily to sabotage your wellness goals.

I’m dead serious!! This is hands down one of the TOP reasons you always feel tired, can’t tone up, burn fat, lose weight, or even lose those last 5-10 pounds!

So, are you sitting down? The one mistake you have been making, every time you wake up.. is eating breakfast!!!

Now wait a minute, before I lose you, because I LOVE breakfast.. and when I first heard something like that I was like “ok, this girl is CRAY-Z!!” I was definitely one of those people that felt like I was following #alltherules to keep my metabolism up and burning… so I thought! Eating as soon as I woke up was one of them! Remember, when “people” (yes I put them in quotation marks… because who even decided this revved up your metabolism anyway?), told us as a society we need to eat as soon as your feet hit the floor in the am?! Well news flash! that is a MYTH!!! When you really dive into the science and anatomy of your body and how/when it metabolizes food for energy — you really start to see where I’m coming from!

Here’s the deal. Everytime you eat your body’s blood sugar will increase and in order for your body to maintain is beloved homeostasis, it will release a hormone called insulin to counteract the spike in blood sugar. AT ANY POINT that insulin is in your bloodstream.. it is extremely difficult to burn fat. It’s like the antithesis of fat burn. So imma just let that soak in for a minute.

Insulin stays in our body for 8-12 hours after you have your last meal… so let’s say your last meal is at 8pm and you wake up at 6am and have breakfast.. your body was JUST ABOUT to get into that fat burning zone… aaaaand then you spiked your blood sugar again and most LIKELY began eating every 2 hours.. which means you again are spiking your blood sugar and releasing insulin every 2 hours into your body. ya’ll.. this is all science. It is not my opinion.

So, the number one mistake you are making every time you wake up is thinking you need to eat breakfast.

“Intermittent fasting reduces inflammation in the body, and inflammation is a big driver of weight gain. Additionally, glucose metabolism gets better and insulin sensitivity increases when you fast.” -Dr. Mark Hyman

I challenge you to be aware of when you stopped eating the night before and try to not “break your fast” for 16 hours after that time. If you stopped eating at 6pm.. break your fast at 10am the next day. If 16 hour is too hard, start small. If you are used to eating at 6am, push it until 7am, then 8am, etc. until you reach your 16 hour goal! I promise you, this is a secret weapon that leads to increased energy, productivity, fat burn, and sleep quality!

Hey and by the time you’ve hit that 16th hour… guess what?! You just participated in intermittent fasting! Intermittent Fasting is one of the MAIN tools we utilize in the FAST Track To Fit to maintain a sustainable lifestyle, it is also the first thing I mention when someone comes to me asking what they should be doing…. you should STOP EATING right when you wake up!! That simple!!

Now, It is possible to intermittent fast incorrectly which can contribute to having a negative impact on other hormones, so I recommend beginning through the guidance of a professional. Lucky for you, I have this all laid out in the FAST Track To FIt, explaining to you DAILY exactly how to fast depending on what your goals are! The next round is starting soon, so be sure to save your spot by click HERE if you want to start implementing these strategies correctly.


3 ways to break your fast and burn more fat


3 ways to break your fast and burn more fat


As you all know by now, intermittent fasting is something I engage in everyday. It’s also something I have my clients engage in everyday. Intermittent fasting is not a diet, it is an eating schedule, and essentially just another tool for us to have to take us to that next level of wellness.

There are so many benefits of intermittent fasting, you can read about all of them here (

Today I wanted to share with you a few of my favorite ways to break my fast to ensure that I am continuously burning as much fat as possible and revving up my metabolism. If your goal is fat loss, you do not want to have a significant spike in your insulin right after you come out of digestive rest. What we want to do is eat foods that are high or moderately high in good fats (MCT oil, coconut butter/oil, nut butters, avocados, etc) and foods with low glycemic index (oatmeal, sweet potatoes, and berries).

I personally (along with the plans I write for my clients) engage in Carb Cycling. So some days I will need to break my fast with a lower carb meal. My go to meal to break my fast on a low carb day has got to be a hearty Cobb Salad!! Just throw some lettuce in a bowl, add 4 oz of chicken, 1 hard boiled egg, Tablespoon of pine nuts, Tablespoon of organic bacon, and ½ an avocado! For the dressing I just like to use a drizzle of Avocado or MCT oil, mixed with a Tablespoon of Dijon mustard and Balsamic or Apple Cider Vinegar. This meal not only is low in carbs, but is high in really great fats that will keep you feeling full until your next meal.

Now, when it comes to breaking my fast on high carb days… I LIVE for what I like to call a “Mush Bowl”, which I got from my FAVORITE holistic Chef, Laura Lea Goldberg. Anyways, all you do is put your favorite granola in a bowl, cover it with almond milk, let it sit for 10 minutes, and stir in a tablespoon of your favorite nut butter. Again, we are adding in a little bit of good fat to keep us satiated, along with some fiber from the granola, which will help digestion and decrease a significant insulin spike.

Last but certainly not least, I really enjoy breaking my fast with a tasty smoothie!! I usually go the smoothie route when I have had a chance to get my strength workout in over my lunch break, this way I can refuel my muscles with protein. I always like to switch them up based on what I’m craving but they are usually the same base. I like to put 8 oz of almond milk in a blender, followed with 1 scoop of vanilla protein powder, 1 tablespoon of chia seeds (good omega 3 fats and great fiber), 2 scoops of collagen peptides (great for gut, skin, joint, hair, nail health), ½ a frozen banana, and a sprinkle of cinnamon. Blend and Enjoy!!

I hope this helps all you fellow intermittent fasters to see the why behind the what and the purpose of breaking your fast correctly to continue with fat burn. Remember, thing of things that are going to keep you full and satiated (the good fats), and foods that will not spike your insulin and lead to a crash or binge.