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weight loss program

Client Success Stories

Client Success Stories

I am floored by the continued success of my clients. What I love most is hearing that people finally feel like they are in control of their own food choices. For so many, this is a struggle and one that I am committed to helping women overcome.
We put the focus on taking care of our body and supporting it appropriately with strategic nutrition and efficient workouts. This allows us to think more clearly, sleep soundly, and have more energy without depriving ourselves. 
The transformations continue to pour in tell story after story of women who are doing just that. 
Check out some before and after pics by clicking here.
Refine YOU Mind, Body, and Spirit with this customized, all online, 7 week long program. The next program starts February 17th and spits are filling up so grab a friend and sign up ASAP. Click here For answers to your FAQ’s
💙💚💜
#transformationtuesday#weightlosstransformation#weightlossjourney #workout #healthyfood#fitness #cleaneating #fatloss#healthyliving #healthylifestyle#transformation #eatclean #fitfood#glutenfree #healthyeating #youcandoit#fitspo #nutrition #paleo #getfit #fitlife#getstrong #fitmom #fitnessmotivation#fitspo #fitspiration #indyblogger#fitnessblogger

Intermittent Fasting could be the Answer!

Intermittent Fasting could be the Answer!

Looking for something to boost fat loss?  Are you wanting to make healthier choices? See how intermittent fasting could be the answer!

Fasting…

Well its nothing to be scared of and might be the answer you need if you’ve been frustrated about your hormones, energy level, hunger levels or you’ve tried everything and cant loose those inches!  I’m gonna dive into what it is and why it might help you!  

Intermittent fasting is exactly what it sounds like: short periods of fasting, intermittently.  There are different methods of intermittent fasting but it is usually fasting between 16-24 hrs.  I like to think of it more like an eating schedule.

This goes against Much of what we’ve been taught by the health and fitness industry. We are often told to workout intensely, eat every 2-3 hours, and restrict our calories.

Unfortunately, while this will get results initially, it will also mess with your hormones in some pretty significant ways and eventually slow down your metabolism. I know this because it happened to me, and because medial research has shown that this can have negative effects on your body.

Your body is always in one of two states: fasted or fed. When you eat several meals throughout the day, your body is always in a fed state. While in the fed state your insulin levels are elevated, which makes it more difficult for your body to burn fat effectively and your body becomes dependent on eating frequently.

However, after about 12 hours of not eating, your body goes into a fasted state. When you fast, insulin levels drop and human growth hormone increases. When you increase your growth hormone it helps your body burn fat and gain muscle.

You also increase the function of lipase which helps your body break down fat. Short term fasting also improves your metabolism which allows you to burn more calories which also helps your body burn fat.

Studies have shows that intermittent fasting causes weight loss, loss of inches around the abdomen, AND causes less muscle loss than just cutting calories alone.

Studies have also show that IF (Intermittent Fasting) can improve BP, cholesterol, trigycerides, and inflammation and reduce the risk of heart disease.  IF also has important benefits for brain health and may increase growth of new neruons in the brain and protect the brain from damage. Fasting intermittently also helps your cells get rid of waste material and influences genes that prevent disease.

Bottom line… Intermittent Fasting

  • Helps you burn FAT
  • Prevents muscle loss and breakdown
  • Improves your metabolism
  • Is beneficial to your overall health

Fasting might sound a little scary, but I promise you...it isn’t as bad as it sounds!

There are several different types of intermittent fasting schedules from daily fasting to 24 hour fasts every few days or once a week. In my program, my clients start fasting a certain way and at a specific point in my FAT loss program.  If a person that is used to eating a high carb diet and eating every 2 hours trys to fast… they will be miserable, hangry, and end up giving up and overeating to make up for how hungry they are. 

Therefore, my clients start IF in my program at a point where their insulin has been stabilized and they are already going to their fat stores for energy.  This is when we implement intermittent fasting to boost fat loss and muscle gain.

I will be honest, a lot of clients are apprehensive about beginning to intermittent fast. They are shocked that when they do start, they are not hungry like they thought they would be and it is not as difficult as they thought. We do not eat less when we are fasting, we are just eating all of the calroies in a shorter amount of time.

Intermittent fasting isn’t scary, but a simple way increase your energy levels and turn your body into an effective fat burner.

When you combine, intermitteint fasting, carb cycling, and the correct workouts together you get a HUGE bang for your effort. 

Smarter not harder.  Efficient and effective.  Lasting results and lifestyle changes.  Improveing your health long term.  This is what my program the FAST ATTAINABLE transformation FAT loss program is all about.

I would love to help you on your journey. Whether it be loosing fat, regulating hormones, or learning how to make healthier choices. 

Hope to hear from ya soon! LetzGo!

Kim

More evidence supporting Intermittent Fasting

More evidence supporting Intermittent Fasting

I wanted to share with you the results of a study that has just been published by University of Illinois at Chicago researchers in the journal Nutrition and Healthy Aging. Click here to go to the article.

The study demonstrates that daily fasting is an effective weight loss technique.
This is not the first study, nor the last, that shows the benefits of intermittent fasting. (I don't like using "weight loss" but that is what is used in the study. That is a story for another day.)

In a nutshell, this study was performed on overweight people (average BMI of 35), and just restricted their eating schedule to eating for 8 hours a day and fasting for 16 hours a day. It did NOT restrict what kinds of food they were eating. Just by shortening the amount of time they could eat, helped them lose weight because they were eating less. It was also easier for them to stick to it vs. other fasting techniques.

Obviously, I do not recommend this strategy... eating whatever you want, a bunch of pizza, ice cream, chips, etc. and then fasting the rest of the time. But, it does show that daily fasting, on its own, is a good tool to use in weight loss. 

Intermittent fasting is basically an eating schedule. The clients in my program strategically start intermittent fasting, at just the right time, and eat on this exact schedule... eat for 8 hrs a day and fast for 16 hours. 

Just Imagine... taking this eating schedule (intermittent fasting), and combining it with:
IIFYM (If It Fits Your Macros)
Strategic customized workouts
Carb-cycling?!
You've got it! The best bang for your effort!

Sound too difficult? It isn't, if it is done correctly.
Think you'll be HANGRY? You won't be, if it is done correctly.

If you want to learn more about intermittent fasting and other health benifits of IF check out this video I did awhile back.

If you would like help implementing intermittent fasting or any of the other strategies mentioned into your lifestyle feel free to reach out! You can also visit www.refineyou.co for more information about these techniques and how they may be the answer you have been looking for.

Talk to ya soon!

Kim

Shaping up for Summer

Shaping up for Summer

Summer is here!

It is finally time to break out the swimsuits and enjoy the sunshine and warm weather.

If you’re like me, you kind of dread putting on the bikini for the first time. You are your own worst critic and our society doesn’t help. Everywhere you look on TV and social media you see these 20-30 somethings, rocking their bikini bods, with zero cellulite.

Forget all you see, and focus on how you feel! If you feel great, then go on with your bad self! If you feel you need some improvements in your body composition, your energy, and how you feel… here are some things to look for when you are planning on slimming down for the summer.

Set your goal…

If you goal is to slim down, you should have a reasonable goal.

Most people focus on weight loss and how quickly they can drop the pounds. I see it all the time! “I have lost 20 pounds in 10 days!” That is 2 lbs a day! Studies have shown that a safe amount of weight loss is no more than 2 lbs per week! Yowzah! If you see anything advertising that type of weight loss, my recommendation is to turn around and walk the other way.

If your goal is to trim up then your focus should be FAT loss not weight loss. If you are cutting calories and losing that much weight (more than 2 lbs per week) you are most likely losing muscle by depriving your body of the calories that it needs. This is basically a form of starvation. While this may help you lose the pounds initially, it is impossible to maintain, is not healthy, and it will ultimately backfire by messing up your hormones.

When you focus on FAT loss and not weight loss, you will maintain your muscle tone while slimming down at the same time. If you implement some strength training 2-3 times a week, you will build lean muscle. Why is this important? Muscle has a direct relationship with your metabolism. The more muscle, the better your metabolism and the more calories your burn at rest. On top of burning more calories, you improve your overall health, you get stronger, and you look more tone. Win, win, win!

If you don’t have much to lose and just want to get rid of that extra layer, you may not lose any weight or you may even gain weight on the scale. BUT… you will fit in your clothes better and you will look slimmer.

This is why I always encourage my clients not to weigh themselves and to be sure to take before pictures of themselves. At the end of my program they are always so shocked at how many inches they have lost compared to pounds. On average in 6 weeks they will lose around 6 -8 pounds but 10-13 inches and when we put before and after pics side by side, the difference is amazing!

It is very important to set reasonable goals that you will be able to maintain.

Speaking of maintaining...

Whatever you decide to do to reach your goals should be realistic and something you will be able to maintain as a lifestyle.

So many programs and products push for that “quick fix.” “Loose a ton of weight in X amount of weeks,” “the six week fix,” “the two week cleanse,” “the 60 day challenge.” Then, these programs have you severely cutting calories, or working out 6 days a week, or only drinking shakes all day and having one meal of actual food per day, or all of the above! How realistic is this to maintain for the rest of your life? Not so much!

From a fitness standpoint, you want to work out enough to get results without overdoing it. If you work out too much, you can increase your chance of injury and you can put too much stress on your body. If your body is stressed out you will store fat and not burn fat. My recommendations for workouts are different for each person because not everyone is the same. However, on average this is 2 days of cardio interval training, and 2-3 days of strength workouts. (NOT every.single.day.)

Nutrition. Is. KEY. Not how often you are working out.

Your nutrition influences everything…

Your Hunger

Your Energy Levels

How you burn fat

How you gain muscle

How much inflammation you have in your body

Your immune system

Just to name a few!

Finding a nutrition strategy that you can live with for the rest of your life (not just 6 weeks, or whatever) is your first priority.  You need to restore balance in your body and allow your body to function like a
Well-oiled, fat burning machine! You also need to be able to enjoy food! Who wants to live the rest of their life freaking out every time you see something you want to eat but CAN’T. Heaven forbid you eat carbs!

A great way to regulate hormones, lose the FAT, and be able to maintain it as a lifestyle is carb-cycling. Basically, carb-cycling uses carb depletion strategies (have you heard of keto?) on cardio and rest days to target fat loss. Then, work in a few higher carb days. These higher carb days are paired with strength workouts so that the carbs you are eating go to your muscle and not to your FAT! Those carbs are working for you, not against you! (cue the heavenly music) You can have your cake and eat it too!! If you want more information on carb-cycling click here.

If this all sounds overwhelming and you don’t even know where to start you are not alone. Reach out to a trainer with a nutrition certification or reach out to me! I have helped hundreds of clients with my online 7-week FAST ATTAINABLE TRANSFORMATION-FAT Loss Program. This program isn’t a quick fix but it is a jump start to a lifestyle change. There is daily support and accountability (by me personally) and there are many tools and options to help you along the way. I walk you through these techniques to maximize your results initially and teach you how to maintain this for life.

For more information about the program click here or if you want to reach me directly click here.

I can’t wait to hear from you!

Fat Vs Muscle

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Fat Vs Muscle

Hey gang!
Do you struggle with the scale? Are you constantly weighing yourself and getting frustrated? You are NOT alone in this battle.  You need to know about fat vs. muscle!

Fat vs Muscle!
In the pic, both of these "people" are the same height and weigh the exact same. The person with more muscle and less fat is visably smaller than the other even though the number on the scale is the exact same. This is because FAT takes up more space than muscle so if you have more FAT you will look... larger. Also, fat is less dense so the more fat you have the more "loose" your body appears.
More lean muscle supports bone health, burns more calories at rest, as well as helping you look fit and toned.
Muscle does not build by itself. You will not build much muscle by running an hour everyday. Nor do you gain muscle by severly cutting your caloires. Your muscles need a certain amount of protein and carbs to grow. To help you body build lean muscle, your nutrition and your activity should support this, not hinder it.

When participating in a program, do not set yourself up for failure by using a body weight scale as the only method to track your progress. 
Remember, the number on the scale may not budge, or it may go up, but the way you FEEL combined with results of other measurements can show that you are succeeding in so many ways! If the scale is not budging, especially in my program, you are most likely gaining muscle, losing fat, losing inches, and fitting into your clothes better. During my program, I encourage my cleints to NOT weigh themselves and despite this I always have a few that do.  Then, they contact me frustrated that they are not losing weight. I reinforce to them the imprtance of not weighing themselves and the importance of losing the inches and not focusing on the scale.  At the end of the progrram the measurements are in. They are amazed at dropping 13+ inches to up to over 20 inches and only losing less than 10 lbs!

What matters most? The scale? OR dropping sizes in your clothing, feeling more energized, sleeping better, improving your sex life, lowering your blood pressure/cholesterol, bettering your overall health, etc.?  It might be difficult to break up with the scale and rely on other methods, but once you do, it is totally worth it!

Do not let the scale or unrealistic expectations rule your life and pull you away from reality! You are more than the number on the scale. You are more than a picture of somone else that you think you should look like. Your mind, body, and spirit deserves more! Once you step away from the scale and focus on what matters... the way you feel, you will gain control and a sense of satifaction.  The most important transformation that takes place is the transformation that is not visual but the one that happens in your mind and spirit. 

If any of this seems impossible for you to do on your own, don’t be afraid to ask for help. You are not alone in this struggle.  Get your family involved or a friend. Enlist the help of a health professional, like myself, with a program for you to follow and tools to guide you to success. Having someone there for guidance and having support from others who are in this journey with you, a "tribe," is a game changer. This is the primary reason my online fat loss programs go in "rounds." Every 6-7 weeks a new program starts and everyone, even though you are all at different levels, goes through it together. We share recipes, celebrate each other's wins, and lift each other up when we are down.

With any program or change, take it all in and learn from your wins AND failures. Remember, to achieve long term results, it is important to approach a new program with a good mindset and with a positive attitude. After all, this is a lifestyle change not a quick fix.

My company, Refine YOU's FAT Loss Program, The Fast Attainable Transformation, is a jump start to a lifestyle change. It is a 7 week online program that is customized to your level. We incorporate cutting edge nutritional strategies along with effective workouts to lose fat, gain muscle, regulate hormones, and improve your hunger and energy levels.  To learn more about the program, hear from some of my clients, or to contact me click here. I would love to help you on your journey gain control and live a healthy lifestyle.

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Looking back at 2017

Looking back at 2017

As the year is coming to an end most of us are reflecting back on the year and looking forward to next year and what it will bring.