The FAST, ATTAINABLE TRANSFORMATION
FAT Loss Program
There is a lot out there. So many different programs, books, and opinions when it comes to fitness and nutrition. It’s confusing! How do you know which is best? How do you know if it will work? You feel overwhelmed, frustrated, and maybe feel like you have no control.
The FAST, ATTAINABLE TRANSFORMATION-FAT Loss Program was created to provide a jump start to a lifestyle change. It provides realistic, sustainable nutrition paired with effective workouts to maximize results to give you the best bang for your effort initially, and the ability to continue these techniques… for life!
Refine YOU… Mind, Body, and Spirit!
What is included in the program?
Online 7 Week Customized Nutrition/Fitness Plan including 1 prep week
Home and gym version workouts which differ EVERY SINGLE round
Customized workouts to your level
Demonstrations with modifications for all exercises
Exercise Library with 450+ exercises
Program Guide, Nutrition Guide, and FREE Recipe Book
Access to Refine YOU’s exclusive Macro Guides
Member’s Only Website with additional recipes
Meal Planning Guidance
Community and Accountability
Motivation and Coaching by the Creator and Founder
Is this program right for me?
This is not a one size fits all program. We all come from different places and we all have different bodies. Some of us are not making good choices with our nutrition and rarely exercise, while others eat clean and exercise 5-7 days a week and they are wondering why they are not getting the results they expect. There are different levels in my program that will be customized on an individual basis. Of course, I highly recommend that you be cleared by your physician to start this or any nutritional/fitness program.
How does this program work?
Refine YOU's FAT Loss Program is a “Fast, Attainable Transformation”, a jump start to a healthy lifestyle. We will optimize fat loss by using different techniques in combination that maximize fat loss in a shorter amount of time. This program emphasizes “FAT” loss not “weight” loss because we want to build strong healthy bodies. To do this we will convert our bodies to burn fat for energy instead of carbohydrates (glucose) for energy. We will do this by keeping track of our carbohydrates, fats, and proteins and changing the percentage of these macronutrients (macros) in concert with our workout of the day. We will also be utilizing HIIT (High Intensity Interval Training) for some of our workouts at your fitness level. This gives you more beneficial and higher quality workouts in a shorter amount of time. The last technique we will be using in this program is intermittent fasting which will vary dependent on your starting point.
What is Carb-Cycling?
Carb cycling is a method that involves increases and decreased in carbohydrate intake dependent on the activity of the day. Variability in our carbohydrate intake will allow us to take advantage of insulin. Insulin regulates amino acid and glucose intake into our muscle cells. This allows us to elevate insulin at the right time with eating more carbs to our benefit. We will eat more carbs on strength days to give our bodies the fuel it needs to build muscle and prevent muscle breakdown. We will be sticking with complex, high-protein carbs such as beans, quinoa, vegetables, and the occasional treat. Lower carb days will be utilized on cardio and rest days encourage our bodies to burn fat for energy. Therefore, carb cycling allows us to build muscle and lose fat at the same time by timing our carbohydrate intake more effectively. Carb Cycling also regulates the hormones that affect our hunger and energy levels. Carb Cycling puts us in control and allows us the flexibility to eat the foods we love from time to time while improving our body composition.
What is intermittent fasting?
Intermittent fasting is basically not eating for a certain length of time. This will vary dependent your current nutrition, habits, and activity of the day. Don’t let the word “fasting” scare you. We do this strategically so you will find that it will not be very difficult to do. There are many benefits to intermittent fasting other than fat loss. There are studies that suggest that intermittent fasting accelerates fat loss, reduces cancer risk, improves brain function, benefits immune function, and produces an anti-aging effect with hormone regulation.
How is the intermittent fasting done?
You will have fasting periods lasting 16-18 hours. You will not be participating in intermittent fasting until our bodies are adapted to eating a diet lower in carbs. Attempts to fast right away off a diet high in carbohydrates will result in blood sugar declines, and your body being unable to access and burn stored body fat. Your body will react to this by STRONG cravings for food, especially carbs, and activate your body’s stress response which will trigger your body to store calories as fat.
What can I expect with HIIT (High Intensity Interval Training)?
HIIT stands for High Intensity Interval Training. It is a method of training that alternates between high intensity exercise and low intensity exercise or complete rest. Studies have shown that HIIT compared to steady extended exercise is far superior for fat loss. You burn more calories during a HIIT workout than steady state cardio. HIIT also increases your metabolism which allows you to burn more calories at rest. Your heart rate being pushed into the anaerobic zone during the high intensity intervals improves your exercise endurance. You will be utilizing some form of HIIT on cardio days and some weight days. You can choose from a variety of programs which you can do at home or at the gym which makes it very convenient. The length of the intervals in HIIT on cardio days will get more difficult as the program progresses. Your HIIT cardio days will start with a short 5-10 minute warm up and end with a 30 minute cool down. We will be pairing your HIIT cardio with days eating lower carbohydrates. This allows us to deplete our glycogen (sugar) stores and forces our bodies to burn our fat for fuel. This will turn us into fat burning machines!
Do I have to go to a gym?
No gym membership is necessary. However, having accessibility to a gym does give you more variety in your workouts. I will give you workouts weekly that will have a home version and gym version at your fitness level.
What equipment do I need for the Home Workouts?
All you need is a bench or chair and 3 sets of dumbbells. A light (5-8lb), medium (10-15lb), and heavy (20-25lb) set for females. For males 3 sets of heavier dumbbells or a set of Bowflex type of dumbbells. You also have the option (this is not required) to purchase and use the TRX Suspension Trainer (on the products page) for more variety in the home workouts.
What do the workouts look like in the program?
There are different levels of the workouts in the program. A typical week will contain 2 days of cardio and 2-3 days of strength workouts. Each workout lasts about 40-60 minutes. The more basic level will consist of less exercises and more basic moves and is only 2 days of strength. The advanced program is 3 days of strength and pretty advanced exercises. Do you have to workout as required to get results? No. But, this program combines all of these techniques to maximize your results in a shorter amount of time. If you don't do every single workout you will still get results but they will come more slowly. My clients also sometimes need modifications with their workouts. There is an open line of communication with me at all times for assistance.
Can I continue to do my regular classes at my gym or continue my current workouts?
I would say, if you are happy with the way that you feel and look you would not be interested in another solution… I typically strongly encourage my clients to stick as closely to the program as possible at first to get the feel for the appropriate intensity and length of the workouts. Once you are familiar with this, you can substitue the classes back in your workout schedule appropriately. If my clients need assistance in working their favorite classes back in, I am more than happy to do so! I provide all the workouts necessary without the requirement of a gym in case going to a gym is not a good option for you. Many of my clients enjoy the variety of the workouts and continue their classes with my workouts.
How does working out less give you better results?
We have been taught that that the more calories we burn the more weight we will lose. In actuality, 80 percent of what we look like depends on choosing the right nutrition and the remaining 20 percent is exercise, sleep and other factors.
At LOW intensities, our bodies burn FAT for energy. At high intensities, our bodies burn glycogen (glucose) for energy… NOT FAT. Participating in high intensity programs all the time may lead to our body craving calories and elevating cortisol levels. While high intensity workouts might help with maintaining body composition in the short term, doing this too much over time can work against us.
Cortisol is a hormone released by our adrenal glands and it is responsible for regulating our energy levels as well as organ function. It is released, in response to stress, to convert amino acids to glucose for our bodies to use for energy, our “fight or flight” response. This could be in response to physical or emotional stress Tapping into high intensity workouts too often or too long (chronic cardio) without enough rest stimulates our bodies to elevate cortisol. Excess cortisol has destructive effects on the body. It can break down muscle tissue, suppresses our immune system, and causes us to store fat especially in the abdominal area. Elevated cortisol also causes injury due to chronic inflammation and our testosterone and growth hormone levels to drop. This has negative effects on our energy and sex drive. Consistent high levels of cortisol can also trigger an increase in appetite, can cause high blood pressure (hypertension), and elevated blood sugar (hyperglycemia).
So, managing our cortisol by a reduction of that “chronic cardio” will get rid of that excess fat, the stubborn kind! It will also improve our sleep and energy levels which in turn will improve our mood.
Working smarter not harder!
Is this program very restrictive? What can’t I eat in this program?
We aim to stay away from unhealthy food! All packaged processed foods because we all know they are not healthy for us!
Refined grains (processed food, bread, chips, crackers, wheat) are unnecessary in our diet for fiber or nutrients. We can get all the fiber that our bodies need from fruits and vegetables. Refined grains are made up of Lectins, Gluten, and Phytates which cause mild to severe inflammatory reactions in our bodies. These reactions can affect our thyroid, digestive tract, immune system, and liver. Gluten is the one we hear about the most but they are all unnecessary and can be harmful. If we cut grains out of our diet it decreases our risk of problems such as diabetes, heartburn, hypertension, and helps us get rid of pesky stubborn fat.
Dairy products commonly contain hormones, pesticides, antibiotics, and GMO’s. They also contain a high amount of carbohydrates and lactose that can cause sensitivities.
The more strict you are the quicker the results will come. But... It is unreasonable to think you will never eat anything unhealthy ever again. Therefore this program will teach you how to occasionally enjoy your treats (whatever they may be) and have them work for you and not against you.
Is there a vegetarian option?
I will be giving you daily goals on how much carbohydrates, fats, and protein you should be eating. What you eat is your choice. I will give you guidance on what to avoid, what foods are better for which days, etc. From the protein standpoint, it does take a little more effort as a vegetarian because you are more limited than a non-vegetarian on protein options. Vegetarians have been through the program with great success!
Will daily meal plans be provided?
You will have guidance on how to meal plan, examples of meal plans, a whole week of example meals, and a recipe book with suggestions on which days to prepare them. I do not plan your meals for you. The reason for this... everyone is different. Each person metabolizes food differently and has different caloric requirements. Many people have food allergies and different food preferences. Most importantly, this is meant to be a lifestyle change and something you can stick with. If you do not know how to plan your own meals or your meals are provided for you, what happens after the program is over?
Can I drink alcohol?
Yes. The right kind and in moderation. Avoiding the fruity drinks and beer higher in carbohydrates and leaning more toward spirits, wine, and low carb beer is best. I also teach my clients how to be strategic and do it at the right time so it will not affect their results.
I have a lot to lose and don’t work out much, can I do this program?
Yes, you can! I have different levels in the program for the nutrition and fitness plans. This will be customized to your level. All exercises are demonstrated and have modified more basic versions. If you cannot exercise at all at this time, we can take a more customized nutrition approach.
Is this program for women or men?
Both! Men have different nutrition requirements as well as different fitness levels than women. I have male and female versions to the program.
Do I need to buy any juices, shakes, or supplements for the program?
I do not sell any products. This program focuses on healthy strategic nutrition with effective workouts to maximize fat loss without the use of any products. I do offer suggestions on how to choose the highest quality supplements and I share which products I enjoy using. They are not required for the program.
Is it okay to be breastfeeding in the program?
Yes. There will need to be some modifications with the nutrition and you will also need to pay close attention to your milk supply. Also, the taste of your milk can be affected by what you eat and your child may not like certain foods you eat. You will be keeping track of what you are eating so this is easy to determine.
What kind of support can I expect?
You will have daily support directly from me, a certified physician assistant with a degree in health sciences and fitness nutrition specialist. You will also have support through a private Facebook group which consists of other who are going through the program with you. I do not have other coaches running my program for me. I feel it is important to have a medical professional with nutrition training running the program. Having knowledge of the human body and all the intracicies of how homones work is crucial.
Do I have to be on Facebook do participate in the program?
No. I have many clients who choose not to be in the private Facebook groups and we communicate vial email. However, the Facebook groups are a wonderful place to share your experiences, offer support and tips, share recipes, etc.
What happens when I sign up?
You will get a confirmation of your purchase and a welcome email with your comprehensive guide from Refine YOU. You will be sent a waiver which you will need to sign. A questionnaire will be sent to you for you to fill out. This gives me an idea of your health and where you are currently with your nutrition and fitness. I will go over this and create a plan for you. You will be added to a secret, private Facebook group with others doing the program with you. You will be approved for the member's only website with access to the recipe book, nutrition guide, exercise library, and all other materials to start reviewing. The first day of the program will be the first day of prep week. You will be given an itinerary for the week of different tasks to complete (purging the pantry, grocery list, measuring and weighing yourself, etc.) This allows you to get a good feel for what you will be doing in the program and plenty of time to review before the first day of the fitness and nutrition program. The second week through the seventh week will be the nutrition and fitness program. Each week you will be given your detailed workouts and nutrition guide for each day of the week via Facebook group or the website. This is what you will follow every day. Then at the end of the program you can choose to continue for another round for a discount or continue the program on your own as a change in your lifestyle. There is also a referral bonus program for my clients.
Is this program Keto?
Keto is basically eating very low in carbs and a diet higher in healthy fats. This switches your body instead of carbs for energy to depend on fat for energy. In my opinion, Keto is okay for certain people but not for everybody. It can put you body into too much stress because of an energy imbalance. It can eventually negatively affect your hormones such as thyroid and adrenal hormones which may cause you to store fat and not burn it.
Also, since it is severely restricting eating carbohydrates, it can negatively affect your metabolism. Muscles need carbs to build… the more muscle you have, the better your metabolism. If you are restricting carbs you inhibit muscle growth and can actually reduce muscle which can negatively affect your metabolism.
A lot of people have great success initially with Keto, but find it hard to stick to for the long haul since it is so restrictive and difficult to maintain.
My program does use low carb strategies to target fat loss similar to Keto. The difference is, we also have higher carb days (which are still low compared to the standard American diet). These higher carb days are strategic to give us a break, allow us to eat carbs, and have these carbs fuel muscle growth. This is called carb cycling. This allows for more flexibility for vacation, parties, eating out, and provides a realistic long term solution.
How does the FAT Loss Program differ from the Whole 30?
The Whole 30 is a following a whole food lifestyle. I agree with eating nutritious foods and fueling our bodies appropriately. This recommended lifestyle is very restrictive and most find it hard to maintain. It is also not a program geared to lose fat, gain muscle, and regulate hormones.
Is this program the Faster way to FAT Loss or part of the Beachbody Program?
The FAST, ATTAINABLE TRANSFORMATION-FAT Loss Program is an orgininal program that I created (a practicing Physician Assistant with a degree in health sciences, fitness nutrition specialist and founder of Refine YOU). It is not part of another organiztion or program.
Unlike other programs, this is not a one size fits all program. This program is highly customized to the individual client. I customize the nutrition as well as the workouts to best fit the client’s needs and lifestlyle if needed.
My program’s has many levels of workouts including beginner, intermediate, advanced, and men’s advanced groups to better fit a client’s needs. The workouts also differ weekly to allow for more variety and causes muscle confusion to allow my clients to get the best bang out of their workout. The workouts also differ every single round to allow variety for my maintenance clients.
I, myself, run the program and do not have coaches that work for me or under me. This is one of the main differences of my program. I feel that it is important for a person to have extensive knowledge and training of the human body and how it functions down to the cellular level to lead a client in fitness and nutrition. I do not feel comfortable giving the reigns to another individual who is unable to customize the program appropriately taking into account health conditions or injuries that a client may have. The ability answer any question that may arise and being able to modify the program as needed for an individual is critical for the wellbeing of a client.
Some techniques of my program may be similar to others, but I assure you that the FAST ATTAINABLE TRANSFORMATION is the jump start you need to get the results you want and teach you how to maintain this as a lifestyle change.