Intermittent Fasting Guide

Intermittent Fasting – The greatest game changer of all when it comes to getting that tighter-toned body…

If you are looking for a game changer when it comes to leaning out your body then intermittent fasting may be the missing link you need.

Let me start with a story.

One of my clients was eating a low carb diet, exercising 4-5 days a week, & drinking her gallon of water daily but had plateaued in her fat loss. The scale had stopped moving. She was frustrated and was preparing to do more cardio.

I’m a huge fan of balance throughout the week.  To help her push past this frustration, I suggested that she try the keto reboot.  The Keto Reboot is a method that incorporates a 60-hour ketone fast and then a 16:8 eating window. A 16:8 eating window is where you eat for 8 hours a day and then fast for 16 hours.   Within a few short weeks, she had lost 8 lbs and had less bloated feelings. This was eye opening to me and to her.

They were exactly the results that we needed without salvaging time and precious muscle.

What is Intermittent Fasting?

It is a method of eating where you cut down the hours of the day to a specified window of time.  How you do it depends on what your body can tolerate and your own specific goals.

The 3 most common Intermittent Fasting methods for fat loss are:

  1. 16:8 window. Typically you eat from 12-8 or 10-6. You usually skip breakfast and then eat lunch through dinner. You can add in a bulletproof coffee and pure therapeutic ketones in the morning to sustain you.
  2.  14:10 window. Eating from 8-6 only or 10-8. Again have a bulletproof coffee and ketones outside your eating window. This may be a gentler way to start for women’s hormones and blood sugar. (this worked best for me to start).
  3. 5:2 or Fast Diet: Twice a week (nonconsecutive days), you restrict calories to around 500 calories a day (600 calories for men), and for the other five days, you eat as if you are not on a diet.

You can also combine them. I am doing the 3rd option each week along with the 10-hour eating window (2nd option).

What are the benefits?

There are 3 major benefits to incorporating intermittent fasting

  • It enhances hormone function to burn belly fat and help you lose weight. 
  • Fasting raises your human growth hormone (HGH) levels (by five times!)
  • Lowers insulin levels, and increases leptin (the hormone that decreases hunger and increases metabolic rate).
  • It can help you recover from workouts and have less pain in the body by reducing inflammation.
  • It will make your body’s resistance to free radicals stronger and more efficient. It will then, in turn, get rid of inflammation. Inflammation is the bodies biggest pathway to disease and causes pain.
  • It gives your body that tighter–more toned look by increasing the breakdown of fat in the body, which is then used for energy.
  • Intermittent fasting increases metabolic rate by four to 14 percent and will reset your body from burning sugar as fuel to burning fat. Fat burn is the key to a tighter more toned body 4 life.

How to Change your Body 4 Life

I used to think that having ahealthy—toned body 4 life was all about teaching women the action steps and tools.

 I realized after working hard in the gym for years on my body
and helping others achieve their goals that this was not the truth.

I thought now that I have and shared
the tools and foundation of healthy nutrition, a complete strength program,
& cardio scheduled what can stop us?

This could theoretically take us to our
body goals and keep us there for life right?

Yes BUT (uh oh here comes the BUT) why do we get in the way?

 That’s right why do we start to LOSE our momentum or ENERGY for it.

We get sidetracked by a new goal or desire and we start to fade in our consistency and effort.

Studies prove that by week 3 you start to wane in your new year’s resolutions. The self- doubt creeps in and the questions
startup in our head that says, “Is this really possible for me?” or, “Will this REALLY happen this time?”

Does it make sense and is it rational?

NO, it simply is ALL about what we think is possible and how we have learned to get
through life up until this point.

If we have learned to give fuel and energy to listen to negative beliefs about how capable that we are then they will
easily lose FOCUS.

You will give into what feels comfortable
and normal to you unless…

Unless you decide to go a lot deeper and start to become AWARE of what your thoughts and behaviors are that starts to
self-sabotage you.

You can then call bullsh$#t on yourself. 

You can start to question some of the
deep-seated beliefs that you have heard from society, family, and along your
life journey that suggests that you will fail, are not deserving, or not worth the time.

When you discover what is holding you back you can start to create lasting change…

Is the thought this is too hard absolutely true? NO, BUT if you are not aware of your own BS and the choices you have that
create the power to change then you will believe it.

It will continue to be your truth.

Ask yourself again is it really too hard to eat healthily, love yourself, and get rid of sugar, and exercise
consistently? 

Is it that it is too hard when 1 thing doesn’t go as planned then you will have to throw it all out or get caught up
in the guilt and self-loathing. Deep; right?

That is where the energy starts to go to in reality.

The perfectionism, the fear, the self – loathing then that WILL halt success quickly.

Instead, try these 3 things for lasting
success:

  1. Become aware of your thoughts when you feel defeated right before you caved and binge ate or missed that workout.
  2. Ask yourself if those thoughts are true?
  3. Do something uncomfortable (that scares you) that day. Instead of giving in to the moment. Give energy to
    planning and prepping for a successful week.

Quiet the fear and self -loathing by looking at the power that you have to create the life that you want.

Be brave and go deeper. You will discover the Tone in your body 4 life.

This will create lasting success.

Join my FREE community of fun, energetic,
real people in Andreya T. Facebook Group here:

Join Andreya T.

If you would like to make a plan to make it happen for good this year contact me at andreya@tone2day.com so that we can
make a time for YOU to come in for a Free Consult.

About the Author
Andreya T.
Personal Trainer and Studio Owner

Life Fitness Top 10 Trainer to Watch 2014
Wife for over 20 years
Mom of 5 Boys

If you would like to make a plan to make it happen for good this year contact me at andreya@tone2day.com so that we can make time for YOU to come in for a Free Consult.

About the Author
Andreya Tornes
Personal Trainer and Studio Owner

Life Fitness Top 10 Trainer to Watch 2014
Wife for over 20 years
Mom of 5 Boys

Craving Carbs, Sweets, & Salty Foods? You may be in Need of a Detox!


Detoxifying
 our bodies and digestive systems will boost your immune system (keep you from getting sick, increase energy, dropping 10 years off your age, help you look younger and more youthful, stop sugar cravings, get rid of pain, help our bodies to burn fat, reboot and lose weight faster (and keep it off).

Here are 5 Reasons to detoxify NOW:

  1. You have sugar or carbohydrate cravings

Ever feel the need to hit the cookie jar at 8 pm? Or reach for the sugary drink mid-afternoon? This is a good indication that you suffer from the dreaded ‘sugar/carb crave’.

You find yourself trying to eat healthily and give up junk food but a few days later you’ve given in to the crave.

Detoxing will help to curb those cravings. Sugar lights up the brain and sends dopamine (a powerful chemical) into the brain. Our brain feeds off of that and tells us that we need more over and over. We, therefore, cannot break that cycle while still indulging in small amounts of sugar. We need to eliminate it from our bodies, kitchens, and minds.

  1. You are low on energy

It’s 3 pm and you’re crashing. You feel the sugar calling you for your afternoon pick me up.

This is a common occurrence resulting from spikes in blood sugars due to too many carbs and sugar.

A detox will give your digestive system a rest which in turn will help your blood sugars to stabilize. You will no longer have that energy crash midday. You will feel energized and stable throughout your day – and every day.

  1. You no longer fit into your clothes or are gaining weight in your midsection

Have you ever searched through your closet for something to wear and recognized that all of your clothes no longer fit? Are your hopes to fit back into that smaller dress or skinny jeans starting to wane?

Or…

Have you noticed now that you are getting older all of your weight now settles in all of the wrong places like your midsection and butt?

When you notice that your body is changing and gaining inches in all the wrong places—mainly your midsection and butt this is a symptom of a hormone imbalance. A detox will help your body balance your hormones.

As we age our hormones can get out of balance causing insulin spikes and inflammation which then tells our body to store energy as fat instead of energy.

When we can create a balanced insulin hormone level with a detox for the body it will burn our fat for fuel instead.

A detox will help you to lose fat around the midsection and get rid of inflammation getting you back into those skinny jeans again!

  1. You initially lose weight but are unable to keep it off

Have you have mustered up the self-discipline and restricted yourself (or starved) for a time and lost weight initially but as soon as you took your eye off the ball you gained it all back.?

A detox will help your body to get back on track for the long term.

When you eat healthy whole foods, drink more water, and get the better sleep your body will start to work as it is supposed to work.

Your cortisol levels (stress hormone) will decrease and you will feel better than ever creating balance and harmony in your body.

You will start to consistently lose body fat and maintain muscle so that your body will keep the weight off 4 life.

Finally, say goodbye to the diet cycle of weight loss and regain.

  1. You want to look younger or stop the aging process

You have started to notice more fine lines and wrinkles on your face in your brow and forehead…

Or

You have noticed the underside of your arm is now waving uncontrollably even after you have stopped waving your arm…

A detox will help you to get a tighter more toned appearance in your body by helping to maintain your muscle and signaling your human growth hormone to increase. HGH will help you to naturally slow down the aging process reducing your fine lines and wrinkles.

I remember after I first detoxified my body I felt and looked amazing. My sugar cravings were non-existent and even when I reintroduced sugar and processed foods again it was short lived. I didn’t feel good. I knew that those foods were not helping my body and hormones. I looked younger and all of the lower back pain I had been suffering with for years virtually went away.

If you would like to find out more about how to detoxify your body naturally then

Join my Facebook group by clicking here

Or

Learn more about how to Detox

Email me at andreya@tone2day.com to schedule your free 30-minute consultation with me.

We’ll work out a plan to reach your goals and ensure that you’re focusing on what matters and leaving the rest of the confusing stuff behind.

I’m a full-time mom of 5 boys, a passionate wife, and a full-time entrepreneur who has built a body coaching company from the ground up. Along the journey, I have authored books, owned businesses, became an IFPA pro Bodybuilder starting at the age of 35. Life Fitness chose me as their “Top 10 Personal Trainers Watch.” Plus, I’m also a certified strength and Pilates trainer. How did I do it all? What I’ve learned about toning up your body, hormones, and metabolism can change your life. Nothing would make me happier!

Does Eating Healthy Confuse You?

Think about how many polar-opposite dieting facts that you’ve heard of in your lifetime.

Here are a few that came to my mind for me…

1) Eat eggs. No, don’t eat eggs. Never-mind, you can now eat egg whites.

2) Eat fat. No, wait… fat is bad! Hold up, eat healthy fat and not bad fat.

3) Eat meat. Hold on, only eat lean meat. Actually, eat any meat you want but make sure it’s grass-fed raised. Nevermind eat plant-based.

4) Eat fish. Don’t eat fish because of mercury. Eat wild fish… or maybe farmed.

5) Sugar is fine. Wait, no it’s not… try one of these sugar alternatives instead (like aspartame). Oh, wait… maybe not aspartame it can cause cancer!

6) Eat Low Carb. Eat Keto. Actually Jillian is very against that…

Seriously. It’s confusing for me sometimes and I work in the fitness/nutrition industry every single day.
A long time ago I realized that my clients wanted to feel better, look better, and be informed about how food affected their goals.
I started out by trying to inform my clients of every single statistical fact, but I could see their eyes glaze over in boredom as I bestowed my gift of reciting dietary studies.

It finally hit me… people just want a few rules to live by when it comes to food!

Yes, some people want a detailed menu or require an intense nutrition program, but most of us… want a few good rules that we can understand and follow.

So, cutting through the health trend smoke I want to distill all my knowledge down into 3 main food rules for overall health and fitness.
1) Drink more water.

A rough guide is to drink half your body weight. So if you weigh 200 pounds then consume around 100 ounces of water per day.

2) Eat more vegetables.

Every nutritionist, dietitian, fitness trainer, doctor, etc. will advise this. Clearly, there is something to this if all health professionals are actually agreeing on something. Fresh or frozen is fine… the goal is to eat more veggies. Add spinach to your morning scrambled eggs. Try cauliflower crust pizza! Just eat more vegetables.

3) Reduce or eliminate sugar.

Sugar is in anything prepared or boxed. This rule can be the hardest for people to follow because sugar is a known addictive substance. Yes, I said addictive. Start by keeping a food journal of what you eat every day. At the end of each day circle anything that has sugar in it (read the labels!). Then after a week… count the number of circles you have an aim to eat less the following week.
Can food be confusing? YES!

But for most of us… following these simple rules can have a big impact on our weight loss goals as well as our overall health.

If you’re looking for some guidance along your journey please reach out to me. My goal is to sit with you and find out what’s going on in your life and what changes you want to make. I’ll share my program with you and if we’re a good fit… we’ll work together to ensure that you see the results you want to see.

Schedule a 15-minute strategy call to discuss your health & fitness goals. Click the link Strategy Call

Join Andreya T. My Facebook Group for Free support and nutrition tips and challenges. Join Andreya T. 

We’ll work out a plan to reach your goals and ensure that you’re focusing on what matters and leaving the rest of the confusing stuff behind.

Part 3 of my 3 part Simple Secret Nutrition Hacks to get a Tighter—Toned Body (it does not include starving, counting calories, or eliminating carbohydrates)…

Intermittent Fasting – The greatest game changer of all when it comes to getting that tighter-toned body…

 

If you are looking for a game changer when it comes to leaning out your body then intermittent fasting may be the missing link you need.

 

Let me start with a story.

 

One of my clients was eating a low carb diet, exercising 4-5 days a week, & drinking her gallon of water daily but had plateaued in her fat loss. The scale had stopped moving. She was frustrated and was preparing to do more cardio.

 

I’m a huge fan of balance throughout the week.  To help her push past this frustration, I suggested that she try the keto reboot.  The Keto Reboot is a method that incorporates a 60-hour ketone fast and then a 16:8 eating window. A 16:8 eating window is where you eat for 8 hours a day and then fast for 16 hours.   Within a few short weeks, she had lost 8 lbs and had less bloated feelings. This was eye opening to me and to her.

They were exactly the results that we needed without salvaging time and precious muscle.

 

What is Intermittent Fasting?

 

It is a method of eating where you cut down the hours of the day to a specified window of time.  How you do it depends on what your body can tolerate and your own specific goals.

 

The 3 most common Intermittent Fasting methods for fat loss are:

 

  1. 16:8 window. Typically you eat from 12-8 or 10-6. You usually skip breakfast and then eat lunch through dinner. You can add in a bulletproof coffee and pure therapeutic ketones in the morning to sustain you.
  2.  14:10 window. Eating from 8-6 only or 10-8. Again have a bulletproof coffee and ketones outside your eating window. This may be a gentler way to start for women’s hormones and blood sugar. (this worked best for me to start).
  3. 5:2 or Fast Diet: Twice a week (nonconsecutive days), you restrict calories to around 500 calories a day (600 calories for men), and for the other five days, you eat as if you are not on a diet.

 

You can also combine them. I am doing the 3rd option each week along with the 10-hour eating window (2nd option).

What are the benefits?

 

There are 3 major benefits to incorporating intermittent fasting

 

  • It enhances hormone function to burn belly fat and help you lose weight. 
  • Fasting raises your human growth hormone (HGH) levels (by five times!)
  • Lowers insulin levels, and increases leptin (the hormone that decreases hunger and increases metabolic rate).

 

  • It can help you recover from workouts and have less pain in the body by reducing inflammation.
  • It will make your body’s resistance to free radicals stronger and more efficientIt will then, in turn, get rid of inflammation. Inflammation is the bodies biggest pathway to disease and causes pain.

 

  • It gives your body that tighter–more toned look by increasing the breakdown of fat in the body, which is then used for energy.
  • Intermittent fasting increases metabolic rate by four to 14 percent and will reset your body from burning sugar as fuel to burning fat. Fat burn is the key to a tighter more toned body 4 life.

 

If you have plateaued and have been doing everything right in workouts, water, & sleep then it may be time to start some IF. If you want less pain and inflammation in your body then this is something to try.

Join my FREE Facebook group Andreyt.   

Join Andreyat. Now by Clicking HERE

 

 Here you’ll find a community of like-minded people providing support and accountability.  

We regularly do these fasts together and I will be providing more tips, tricks and mindset concepts to get you Toned 4 Life!

 

Want more information?  Want to give IF a try?

Part 2 of my 3 part Simple Secret Nutrition Hacks to get a Tighter—Toned Body (it does not include starving, counting calories, or eliminating carbohydrates)…

 

Continuing on the conversation from last week. I am going to share with you the simplest secret of ALL time here. It is the first thing that you can do to prove to yourself that you are ready to make a change and stick with it  (with the least amount of investment in time or finances).

 

My hope is that you will believe, trust, and do what I am telling you as a first step to a Tighter—Toned Body.

 

I remember it like it was yesterday I was all set to do my very first bodybuilding competition.

 

I had dreamed about it for years.

 

I had been a personal trainer for a while and my body was in good shape. I knew in my heart that I would excel at bodybuilding. I was petite and put on muscle easily. I loved working with weights, the toughest workouts, and had A LOT of self-discipline. I endured 5 labor and deliveries with no epidurals or pain meds. I had started a business from the ground up in my free time and helped countless women start their journey on weights and make lasting changes to their health and bodies.

 

I was ready to prove to myself and the world that I would rock this thing. I would have been willing to work out 15 hours a day or eat the smallest no carbohydrate diet out there to see results if that was what it would take.

 

Imagine my surprise when my trainer Shelly told me that one of the biggest and most important things that I had to do was to drink a gallon and a half of water daily. She suggested I grab a gallon jug and fill it. I thought ok—easy anything else? I had seen countless guys at the gym throughout the years with their milk jug full of water.

 

I got this!  

 

Imagine my other surprise when I found that it actually became like a job to drink that much water a day. It was tougher than I thought. Many days 8 pm would roll around and I would still have an entire gallon to guzzle. Like a boss I would do it and not only be up all night long but get vertigo like crazy (electrolyte flush).

 

I was astounded though how lean tight—toned my body got in the first 3 weeks of diligently drinking that much water. I will fast forward for you that I won first place and became an IFPA pro by leaning out to 8 percent body fat.

I can safely say that with the utmost confidence that I know if I had followed all of the other steps that Shelly had given me to get my body that tight—toned and lean without the extra water intake I would not have leaned out.

 

I realize that most of us are not looking to get to that level of leanness. It still makes sense that it is vital for any person that wants a tighter-toned body to increase their water intake. No matter what the end goal may be.

 

Here are some simple practical answers to common questions I get on how to get focused and started drinking more water everyday.

 

How Much Water Should you Drink to get a Tight—Toned Body?

I recommend drinking at minimum half of your body weight in ounces a day.

If you weigh 180 pounds then you would drink 90 ounces (a little under a gallon a day).

 

Do Other Liquids Count Toward your Daily Goal?

Do not not take in to account coffee, teas, or sodas. Keep it simple by keeping track of water intake only.

 

How do you Keep track of your Water Intake?

The simplest way to keep track and stay on target for the day is to invest in a 24-32 oz water bottle. You can do simple things to keep track like putting 3 -4 rubber bands around your bottle and put them all at the bottom but as you finish move one to the top and so on until all the 3-4 have been accounted for the day.

 

How do you Pace your Water Intake?

Start drinking right when you wake up. In order for you to stay on pace and not get dizzy and be up all night long you need to keep a steady water pace throughout your day. This means try to drink your first bottle from wake-up to mid morning. Then start bottle 2 and so on…

I have talked with some women that say they are not allowed at meetings or during the day to continue to drink and just do not have the time to stay on pace. This is why I always insist that this is the first and most vital step to proving to yourself and others around you that you are serious about taking care of yourself. It does require focus to make change.

What are the other Benefits to Drinking More Water?

You will discover many other benefits to drinking more water such as:

 

Reduced Hunger

The more water you drank the less hungry you’ll feel. I discovered that in the past when I thought I was hungry I really was dehydrated. This staved off hunger throughout the day. I was more able to stick with my healthy eating.

 

Less Mindless Eating

Drinking water can become a fun past time. It will occupy your mind and have a greater side effect of taking place of the mindless eating in your day.

 

Increased Focus and Energy

When your water is on point for the day ALL other things in your life just come into focus. Think about how you feel after you wake up and get that workout in – you feel focused, energized, and ready to go.

 

Faster Metabolism

Drinking more water increases your metabolism. Having a faster or slower metabolism simply means have more (faster) or (less) reactions. When you put water in your body it creates a reaction so the more you drink the more reactions, which in turn means faster metabolism.

If you are ready to change your body in the simplest way possible this is it. When I say that you can start this minute that is the truth. It costs barely anything. I think it is a HUGE sign when you can master this one that you are serious about wanting to change your body and health for the long-term.

Consider it a test to be able to add in more COMPLICATED nutrition parameters…

Once you have this down you are ready for more.

Why do YOU invest so much into others BUT invest so little into YOU?

Why is so easy for us to spend money on other peoples art & entertainment but when it comes to investing in ourselves we will most times not even consider it? We will make the investment in something but then discover that it is too much work? Let’s face it we all know that when it comes to our pop generation culture that sports, music, & movies are the king that is where we as Americans spend our money. We love to get behind and buy other peoples success and hard work. It is a billion dollar industry. There is nothing wrong with loving the hard work and success of others and enjoying being entertained. When people share their talents and work hard at a craft it can be mind-blowing to watch for sure! Think about watching Michael Jackson dance with ease or a violinist play a beautiful solo or watching Randy Moss make that touchdown catch! The sad part of that is the flip side that often times we do not realize the gifts and talents that WE have inside of us. We are busy buying and celebrating others when a miracle lies within us.

The only way I have seen the greatness in myself is to fail, to be stretched—tried, and to invest in myself. When I was in elementary school I had a lot of anxiety. Growing up in an alcoholic home was chaotic. I put such a thick mask on so that no one could see the pain and the chaos that I was going through. I just wanted to be normal I thought—like all of the other kids. I may have walked out of a house to go to my bus stop to interact with other kids seconds after my Mom was yelling and cursing at me. This was my reality. I would smile and show the world a happy me a pleasing me. Fit in, fit in, fit in right? Well, I eventually lost sight of my emotions and who I authentically was. Escaping into others arts made sense. Mine was lost in the desire to fit in at all costs.

As I have grown into an adult I have learned to take care of me. I have invested much money and time into myself and started to learn who I really am. I have discovered that I am a work of art that needs to be created. I can then better create all of the things that I love and hold dear in this life. I work hard and I am consistent. I have discovered that I am worth the investment. I have a lot to offer this world but it just does not magically happen.

My hope is that this may inspire even just one person to think about how valuable investing in your self can be. That one person would be inspired to find their own creativity. That one person may see that they are gifted or special enough to invest in. Is it that it is easier to find our escape and chalk it up to the fact that we there are only a select few that are so-called “good enough” or “gifted” enough to go out there and do it? Could it be subconsciously that we are inspired when we pay for and watch others be creative?

If you are ready to invest in you and want to start talking about how to do that then contact me at andreya@tone2day.com or go to the page tone2day.com and click on book consult. We can sit down for 30 minutes and map out a success plan for YOU!

 

Simple Nutrition Hacks to get your Body Tight and Lean (Without starving, counting calories, or eliminating carbohydrates)…

Over the next few weeks, I will be sharing 3 simple hacks to get your body tight—toned and lean for life – without starving, counting calories or eliminating carbohydrates.

 

I know, it’s hard to believe, but it’s true.  

 

I’ve done it and so have many of my clients and friends.  I promise to make you a believer.

 

Just like Leeza.

 

Leeza came to me shortly after losing 40 lbs. She had lost the weight by doing cardio (boxing & treadmill) and by drinking low-calorie meal replacement shakes.

 

She was happy with her progress so far but had reached a plateau. Leeza was stuck at her current weight and body size for months and felt helpless that the method of starving and cardiovascular exercise that had gotten her this far was no longer working.

 

Leeza was tired, cranky, & defeated. She wanted to see muscle tone in her arms, legs, and midsection and get tighter-toned and leaner.  She came to me for help.

 

I started her on a plan I call Carbohydrate Cycling and within a few weeks, she started losing weight.  As a part of the plan, she ate more nutrient-dense whole foods (along with the occasional slice of pizza and doughnut). She was maintaining her muscle while burning fat.

 

Her body quickly responded and became tight—toned and lean within a few months. She now felt more relaxed and free to do the other things in life that she wanted to do. She had a plan that worked for her consistently. When she plateaued we would change a few details and her metabolism would kick in and she would start losing again.

 

Pure freedom and bliss for Leeza. No more cutting calories and endless cardiovascular hours.


What is Carbohydrate Cycling and why does it work?

It simply means to eat higher carbohydrates on 2-3 days of the week and on the other 4-5 days of the week your carbohydrates are decreased.  

 

It is that simple.

 

What are Carbohydrates?
Carbohydrates are foods containing greater amounts of sugar and starch.  They are a source of fuel the body uses as energy. Our body burns through carbohydrates as a fuel called glycogen. It is the simplest and fastest fuel source for the body.

 

Samples of carbohydrate-rich foods include:
Vegetables
Potatoes
Fruits
Grains
Hummus/Beans
Rice
Oats
Quinoa
Pastas—Rice and whole wheat
Processed foods (simple sugars)

What are Proteins?  

It is an important building block of bones, muscles, cartilage, skin, and blood. Your body uses it to build and repair tissue. You need it to make enzymes, hormones, and other body chemicals.


Fish
Chicken
Beef
Pork
Whey Shakes/Bars
Nuts
Eggs

What are Fats?  

The body uses fat as a fuel source, and fat is the major storage form of energy in the body. Fat also has many other important functions in the body, and a moderate amount is needed in the diet for good health.

Coconut Oil
Avocados
Avocado oil
Olive oil




A great example of a moderate long-term plan week would look like:
High Carbohydrate =HC
Low Carbohydrate= LC
M = LC
T=LC
W=HC
TH= LC
F=LC
S=HC
SU= LC

An example of a High Carbohydrate Day would be:
Breakfast— 3 Egg Whites and ½ Cup of oatmeal berries
Snack – Rice cakes with tuna
Lunch -Sushi Rolls (rice) and seaweed salad apple
Snack—Doughnut
Dinner—Chicken vegetables and Sweet potato (light butter) or hamburger with bun and homemade french fries
Snack—Air Popped Popcorn—wine

The key is to eliminate your fats such as fattier proteins like beef, nuts, and nut butter on LC days and replace them with carbohydrates.
Eat clean nutrient-dense carbohydrates most of the day but throw in a few processed carbs to treat yourself.

An Example of an LC Day would be:

Breakfast- 2 Whole Eggs ½ Avocado- a slice of Bacon
Snack-Quest Protein Bar +Pure Therapeutic Ketones
Lunch-Salad (green veggies) Chicken, Olive oil and Lemon Juice Dressing with Sunflower Seeds

Snack-2 Hard Boiled Eggs, 23 Almonds
Dinner-Steak, mushrooms broccoli
Snack-Shake Avocados-whey protein -almond milk ice and kale

Most of your days will be LC the key is to fill up on low sugar nutrient dense proteins and fats. Look at the list and mix and match. Stay away from starchy and processed carbohydrates those days.
Simple…simple…simple

I guarantee you will get a leaner more tight body by carbohydrate cycling. It will give you more energy and regulate your hormones by keeping your blood sugars at bay. Carb Cycling will get rid of inflammation in your body.

I am so excited for you to start learning what TRULY works SIMPLY for a tighter—toned and leaner body 4 life.

 

Click to be added to my Facebook Group AndreyaT.

and…

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Email me at andreya@tone2day.com to schedule your free 30-minute consultation with me.

We’ll work out a plan to reach your goals and ensure that you’re focusing on what matters and leaving the rest of the confusing stuff behind.

I’m a full-time mom of 5 boys, a passionate wife, and a full-time entrepreneur who has built a body coaching company from the ground up. Along the journey, I have authored books, owned businesses, became an IFPA pro Bodybuilder starting at the age of 35. Life Fitness chose me as their “Top 10 Personal Trainers Watch.” Plus, I’m also a certified strength and Pilates trainer. How did I do it all? What I’ve learned about toning up your body, hormones, and metabolism can change your life. Nothing would make me happier!

 

 

 

 

Ketones Didn’t Just Work For Me… Read on To See How My Friends and Family Got Rid of Anxiety, Sugar Cravings, and Belly Fat Once and For All

Last week I wrote about how I got better energy, fat loss, & sleep by drinking pure therapeutic ketones.

 

This week I want to share the results that people with ALL different goals, health issues, & nutrition accomplished by living a ketogenic life.

 

After I had such a positive experience I had to share it with others around me.

 

Larry, my husband, had an autoimmune disorder that affected his thyroid. This, in turn, made him more susceptible to belly-fat, anxiety, and sugar cravings.

 

He was an avid exerciser and had a generally clean diet of fruits, yogurt, nuts, and whole grains. Despite his best efforts of adding cardio and extra workouts he still struggled with extra fat around his midsection. He felt hangry all of the time and never missed a meal.

 

He started drinking pure therapeutic ketones 1-2x a day…

 

Larry never noticed the immediate energy burst that I had. His process took more time. He diligently drank the ketones for 30 days until he noticed that he no longer was “hangry” for carbs, had less anxiety, & started burning belly fat.

 

I knew he had turned the corner when I came home one night and he had forgotten to make dinner.

 

After the initial 30 days, his results took skyrocketed and he lost 22 lbs off of his midsection for the first 

 

 time in his life and has kept it off for over 2 years!

 

I no longer nag him to eat healthier he just starting feeling better and lost the belly fat!! His Cravings were gone.

 

Holly, one of my employees, was not one to regularly workout. She was over the age of 50 and wanted to lose fat around her midsection – more specifically, her hips.

She drank 2 packets of ketones a day for 30 days, made small dietary changes, and did not exercise. In 30 days she noticed an increase in energy, better sleep, less brain fog and best of all to her– 6 inches off of her hips!

 

Holly could not deny that even without exercise she was seeing results in her body.

 

Mindy, a personal training client, followed a consistent weekly cardio and strength program. She was in her 30s and had been following a ketogenic cycle diet (ate freely carbs 2 days a week).

She wanted more tone in her arms, midsection & better energy throughout her day.

Mindy was a client that previously had been starving her body and doing loads of cardio to lose weight. She had plateaued and was no longer seeing any results. Her metabolism had slowed from loss of muscle and stress.

 

This is a common theme amongst women…

 

So common that I wrote about her story to help educate and inspire women to stop this vicious cycle in a book I co-authored Fuel Your Soul Transform Your Body.

 

Click to Read More About Mindy’s Story In My Book Fuel Your Soul Transform Your Body

 

After drinking the pure therapeutic ketones 1-2 x daily for 30 days she noticed an increase in strength, toned arms, and fat loss in her belly. She also had fewer sugar cravings and found it easier to say no to carbs and stick with her ketosis( 5% carbs daily) eating plan during the week.

 

It sure made her life easier and mine as her trainer. She started to see the results quicker.  She no longer was craving sugar all of the time. This product gave her the staying power she needed to stay disciplined and easily stick to her ketogenic nutrition plan.

 

After seeing such great results with so many people that I care about I would love to share them with you!

If  you are looking for better in your life and is a priority for you join us at our

 

Better Life Workshop at Tone 2 Day in Savage THIS Sunday, August 19 at 9 a.m.

 

Click here for More Info

 

Click here for a 5 or 10 Day Experience

Email me at andreya@tone2day.com to schedule your free 30-minute consultation with me.

We’ll work out a plan to reach your goals and ensure that you’re focusing on what matters and leaving the rest of the confusing stuff behind.

I’m a full-time mom of 5 boys, a passionate wife, and a full-time entrepreneur who has built a body coaching company from the ground up. Along the journey, I have authored books, owned businesses, became an IFPA pro Bodybuilder starting at the age of 35. Life Fitness chose me as their “Top 10 Personal Trainers Watch.” Plus, I’m also a certified strength and Pilates trainer. How did I do it all? What I’ve learned about toning up your body, hormones, and metabolism can change your life. Nothing would make me happier!

 

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Are You In Need of Better Sleep, Energy and Fat Loss…

I Have the Answer for you in the Form of A Simple Drink…Read my Review about this Popular Supplement that is Highly Effective at Burning Fat and giving you more energy

A better way to fuel your body and get the better fat loss, sleep, and energy in the form of a drink.

It will get your body in ketosis to start burning your own body fat and stop sugar cravings in just 30 minutes.

 

I was a Skeptic at First. Could a Simple Drink Burn Fat and Give Me Energy?

 

I was such a skeptic, in fact, I ignored the sample for 2 months

 

My fear was the drink might make me sick or it would hurt my body.

 

It just sounded too good to be true.

 

As I look back I can see how irrational those thoughts were. I mean wasn’t my high sugar weekend binges more harmful than this all-natural fuel source on my desk?

 

You see I considered myself a purist. I have found success with clients and myself by eating clean-whole foods; never processed (except on weekend binges–healthy right?).

So you can understand my hesitation around drinking pure therapeutic ketones.

 

It seemed too easy…

 

When I finally reluctantly tried it for the first time I was pleasantly surprised. I drank it before a workout and felt energy immediately.

 

My workout was on fire and I could think clearly. Fast forward to later in the day I discovered that my cravings for sugar were non-existent and I slept like a log.

 

I was astonished at my personal results just by drinking a simple drink.

 

I wasn’t miserable at all and I didn’t have to muster nearly as much self-discipline as before. It just happened naturally.

 

I thought could this be a way for clients to get better results and still enjoy their life?

 

After seeing the benefits that we all had I could no longer be a skeptic. I saw first hand the power of this simple drink. I can now not help but to spread the word of how this simple drink can help you get better:

  • Fat loss
  • Sleep
  • Energy
  • Muscle Tone
  • Less Cellulite
  • Decrease Anxiety
  • Get Rid of Sugar cravings

What is the best way to use Pure Therapeutic Ketones for best results?

The best way to use pure therapeutic ketones for the best results is to first figure out what your goals are and where you need to see better in your day.

If you need more energy in your workouts then drink your ketones 30 minutes before your workouts for more consistent energy and strength.

If you have that 3 pm energy crash and sugar cravings drink your ketones at 2 pm to ward off any afternoon crash and stave off sugar cravings.

If you simply need better fat loss and tone in your arms then drink your ketones twice a day in the mid-morning and mid-afternoon. That will make your body a fat burning machine all day long.

 

If you would like to try a 5 or 10-day experience of pure therapeutic ketones?   

 

Click the link below.

Interested in 5 or 10-day Experience

Email me at andreya@tone2day.com to schedule your free 30-minute consultation with me.

We’ll work out a plan to reach your goals and ensure that you’re focusing on what matters and leaving the rest of the confusing stuff behind.

I’m a full-time mom of 5 boys, a passionate wife, and a full-time entrepreneur who has built a body coaching company from the ground up. Along the journey, I have authored books, owned businesses, became an IFPA pro Bodybuilder starting at the age of 35. Life Fitness chose me as their “Top 10 Personal Trainers Watch.” Plus, I’m also a certified strength and Pilates trainer. How did I do it all? What I’ve learned about toning up your body, hormones, and metabolism can change your life. Nothing would make me happier!

 

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