Fat Loss Challenge Update: Who's setting even greater goals?

Fat Loss Challenge: Week Five. Halfway Home!

  the Fat Burning Babes set bigger goals for their last four weeks

A labor of love. We'd love your honest review!

Aloha, everybody! Michelle here. Guess what? This week we're going into the second half of the Kick Fat in the Ass Spring 2015 Challenge.

I had our ninjettes reflect on the first month, the amazing strides they've made and select some new goals to conquer.
So many of their original goals have already been achieved in four weeks of complete dedication.

We Need Your Help 

Have time for a review?

Before the fat burning babes take over, I was hoping you might lend us a helping hand?

As you know, the book was and is a labor of love. It survives with only word-of-mouth support because of the powerful heath and body composition results so many women from all walks of life have achieved with the protocol. We don't spend our nickels on marketing, we spend it researching and testing for the population left in the dark when it comes healthy, sustainable fat loss. Of course, I'm talking about women.

We appreciate your honest reviews on Amazon as they are our greatest vehicle for spreading awareness about No Fail Fat Burning for Women. If you enjoy the blog and the work we're trying to do, we'd sincerely appreciate your honest review on Amazon here. Thanks so much. Now, on the with the show!

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New Goals for May & the Last Month of the Challenge

R.N.

R.N. is taking on a heavy lifting routine this month!

When I started this journey my goals were to lose weight and end my lifetime obsessions over dieting and food. I have made incredible strides. 

I've finally been able to make choices that are right for me to reach my goals. In the past I would go out to eat with friends and no matter how I told myself I wouldn't indulge and I'd make healthy choices, I'd fail. Everyone else was indulging and I didn't want to stand out. 

This past weekend I went out with friends and made the choices best for me and my goals.

I've stopped obsessing over food. I have not thought about when I am going to be able to have chocolate or ice cream. I don't want it and I don't even get those cravings anymore. Never in my life have I gone this long without these "treats." Nor have I ever gone this long without the craving for sweets.

I am in complete awe of what I have accomplished in only a month. When we began the fat loss challenge I didn't think I could persevere for four weeks. Now I'm heading into the second month  believing in myself, trusting in myself and trusting the process. I have created new habits that will help me reach my goals and live beyond the obsession and struggle. I finish this month strong! I'm looking forward to getting even physically and mentally stronger now that I know I can accomplish anything.

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Kim K.

Bottom- 3/1/15. Top 5/5/15

As I head in to the second half of this journey, or what I consider the lifestyle change portion, I feel like my goals are still the same but a bit easier to obtain.

I am not as focused on the end of May deadline now. I'm thinking more long term. I'm happy about how far I've come and now know that I can get where I want to be ultimately.

This is a huge relief for me because I was starting to feel I couldn’t control what was happening to my body. I hated where I was headed.

Honestly, when I started I wasn’t really sure if I could make it ten days without diet coke, wine, beer, pasta, sugar, fresh bread, and most fruit from my diet (and I could keep going). I was so surprised to find how easy it was to delete these items from my life and not miss them AT ALL (well I miss the wine and beer a little bit).

I still can’t believe how much better I feel. I kind of look back and realize that my grouchy attitude and constantly feeling bloated was all due to my diet. I feel like I was slowly poisoning myself with what I thought was healthy food choices. My biggest change though is not focusing on the scale at all any longer and learning to slow down and trust the process.

I used to weigh myself daily. If I went up a pound it would derail any progress I made. Now I strictly go by how I feel,  how my clothes fit, and how my skin looks. I can honestly ignore the negative chatter from people about what I am doing because I KNOW how I feel and they may not understand it.

During the next four weeks I would really like to dial it in and up a notch and try some new things that I have not done before. This is the first time in my life that I feel like I am in complete control of my diet and can control what I eat and drink. I want to workout really hard and see muscle definition and feel like I finish the end of the challenge as strong as possible.

Want to read more about Kim's journey? Check out her personal blog.

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SUSAN G.

Susan hit her two month fat loss goal in one month.

I'm really excited this program means I can still work out and continue to meet my goals without compromising my entire lifestyle. The irony is, I’ve changed so many parts of it already!

By drastically changing my diet, I changed my routine and schedule while also decreasing my rigidity. I know how important flexibility is for mental health and I think a million doors have been opened that I thought were beyond my capabilities. My anxiety has decreased (especially Sunday sadness) and I think of all the things I am capable of, instead of feeling stuck.

Moving forward, I want even more confidence in my ability to modify my diet and exercise according to weekly needs.

I'd like to continue correcting the hormone imbalances that cause my fatigue and skin disorder. I would like to be able to have a drink with friends (just a Tito’s) without thinking I’ve sabotaged it all (in the future, not now, I know). I'm learning to find the right balance of carbs, fat, and protein on a daily basis to help plan for meals and vacations. I also want to learn how to change things up in the future to keep my body guessing.  I read something Skye wrote about needing to do that in the future. I still want to meditate more but I have started doing it at work when I get ticked off and at night if I wake up. I’d like to continue to feel more confident in my clothes by decreasing bodyfat and adding shape with lean mass. I also want to continue to grow my confidence in knowing I don’t have to “give up” because of my age or injuries.

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Have You Hit a Fat Loss Plateau?

Need Help With Your No Fail Fat Burning for Women Protocol?

 

A lot of times all it takes is a minor adjustment for major change.

• Or, like the ladies above, you want someone who's going to work with you daily. 

• You're serious about achieving your bodyfat and health goals using proven, powerful science specifically for women.

• You're frustrated with fad diets and fat loss gimmicks that only make you gain weight and become depressed when they're no longer sustainable.

If you're ready to be a Fat Burning, Hormone Balancing Babe at any age, I can help. Much aloha,
Michelle

Let's get you fit for life!

Together we'll get you there.

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Day 16 : How are the Four Fat Burning Babes doing in Week Two?

Aloha, everybody! Today we have our Kick Fat in the Ass Spring challenge ninjettes' journal entries.

These inspiring women are now past the two-week mark and it's been a joy to watch how strong they've become in every facet of their lives. Moreover, the way they support each other in our private forum inspires me in my daily journey towards optimal performance and health.

A few housekeeping notes:

• Connie M. began a ten-day carb depletion reset after her anniversary vacation to Cancun (see her entry below).

• Susan G. is also going on a mini-vacation as of today so I have her on a de-load week and predict she will come back to even greater strength gains and fat burning after allowing her body a chance to rest and recover. Allowing for this recuperation is going to give her a great rebound by allowing for optimal restoration and hormonal homeostasis. Another thing I had Susan do is increase her volume during her lift yesterday (reps, sets, intensity) before commencing the deload.

• As almost all of us have heartburn over what to do about alcohol. It has the potential to be a downfall and seductive temptress. I freely admit I know this firsthand. Frequent alcohol consumption sets back hard-earned gains, creates poor judgment when it comes to nutrition (and other actions) and derails performance for the days following. And, unfortunately for women, it increases estrogen levels.

• Of course, it's a personal decision. We all have different relationships with alcohol. For more on the effects of alcohol on fat burning, fitness/performance, and women's hormones, read page 17 of No Fail Fat Burning For Women: Get the weight loss edge for your optimal physique .

• COMING UP THIS SUNDAY: Kim K. and R.N. will be doing updated body measurements only on the morning of their carb re-feed this Sunday. While it's difficult and expensive to routinely get an accurate body fat test like hydrostatic or DEXA, measuring body parts (especially around the belly) is a great indicator of progress as opposed to the f-ing scale. Doing it when glycogen depleted (not bloated with water weight) is going to give them an accurate reading.

Now, here's our Four Fat Burning Babes in their own words....

R.N.

Michelle's note: Check back in a few days for R.N. and Kim K's new measurements before their carb re-feeds on Sunday

R.N.

R.N.: Week Number Two. I'm still holding on to to my experiences and realizations from last week. I'm going strong and feeling good.

The only off day was my first carb re-feed on Sunday. I enjoyed every bit of my sweet potatoes and white rice but felt awfully tired. I am not sure if it was the carbs or that I didn't sleep well the night before.

(Michelle's note: the serotonin release makes many people sleepy after a re-feed. Most people get a very deep, quality sleep the night of their re-feeds).

But not to worry, Monday morning I had a cup of butter coffee and I was back to feeling good.
This week's realizations:

1) I am grateful for this journey

2) I like salad. Previously, I would hate having a salad because I would always be using "diet" dressing but now I am using real dressing with olive oil. It tastes great!!

3) I can eat avocados. Previously, I would only eat a small piece at a time and an avocado would last almost a week but now I eat whole avocado at lunch.

4) I enjoy my food. Previously, the food was always bland because I was dieting but not anymore. The fats I used to avoid now add substance and flavor. I have not had mayo in years because that used to be a "forbidden" food but last week I had chicken salad with mayo that I made. There's no reason to avoid it anymore.

I'm excited to see what this week brings. I'm starting a new, heavier lifting workout this week as Michelle feels I'm ready. I'll report back next week on how that's going.

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Connie M.

Connie M.

(Michelle's note: Connie began a ten-day carb depletion reset yesterday) Heeeeeere's Connie!

The Good
The Mayan Riviera is a beautiful place to spend a 13th wedding anniversary, especially when the 'rents are with the kiddos and the trip is on the company because I beat my sales quota last year. We spent two nights in a cute rental cottage on an amazing snorkeling beach plus three nights at an all-inclusive adult-only resort.

Since this is a post about health, I'll add that I was able to make a few good choices about what I put between my lips:

• drank *significantly* less alcohol than I would've otherwise;
• managed to keep up the butter coffee in the mornings & supplements throughout;
• made choices better-than-I-would-have-otherwise at the buffet line and restaurants -- ceviche & avocado are amazing here;
• was only once hungry before 1-2pm, so ate a fried egg; which we noticed had a nice deep yellow yolk...perhaps Mexican chickens are pastured?
• drinking enough water (though the little plastic bottles make me cringe for the wastefulness).

I haven't lifted anything heavier than a carry-on suitcase, but I've been pretty active with swimming/bodysurfing, snorkeling, volleyball, ziplining, sightseeing and the difficult task of snoozing under an umbrella on the beach.

The Bad
I fell off the No Fail Fat Burning for Women wagon pretty hard. Think I just need to reset and start over. It was that bad. I have downed:

• 6-7 alcoholic drinks & 3 'Nada-Coladas' during cocktail parties -- I still struggle to nurse just one, or avoid the odd stares and 'are you pregnant?' questions asked of non-drinkers at work events... my colleagues party pretty hard;
• white bread (that was dumb);
• fried fish tacos on the beach (amazing);
• mystery sauces (bbq?) that definitely had sugary sweeteners;
• queso in at least two meals (for which I've broken out with the obligatory pimples, serves me right!)
• desserts three nights;
• fruit (for which I'm not going to apologize - fresh papaya, watermelon and bananas taste GOOD when eaten while wearing a wide-brimmed hat in earshot of waves).

Interestingly, I thought I did pretty well given the siren-song of the fried crap I was presented with; still if I'd had more willpower I could have avoided 99% of the crap shown above. I didn't; and already it shows.

I haven't meditated but I think being in the water helps me stay present.

The Ugly

Man are we, collectively, FAT! I'm not talking a cute little muffin top or dimply thighs, but majority of others full-on waddling to the 3rd serving of fried food in the buffet line. Lest you think it's just Gringos, the vast majority of local women > 30 were also obese. Exceptions exist, but fried jalapeños & dulce de leche sure don't help.

I think of my parents, both 70, neither of whom can walk 100 yards without 2 stops to sit down and catch their breath. It's depressing, really. I don't like all-inclusive buffets because I fall into the same bad-choices traps, and wouldn't do this again but for someone else paying. And, I miss my kids!
Oh yes - this is supposed to be about my health, not judging others:

• My first day I wore SPF 85 but forgot to reapply so have a nasty sunburn on my back - you'd think @ 40 I'd have learned by now...(cue the rashguard).
• I've had some time to think about the mental exercises / EFT / meditation -- I have some deeper issues I need to address than just my dress size and inability to do a proper pullup. Frankly I'm damned lucky to have what I have and more gratitude could go a long way.
• Montezuma's revenge has hit me mildly - I'm not hurling but woke this morning bloated & have definitely needed to stay close to 'El Baño' all day. At least I'm now firmly back on the NFFBFW wagon - belly will improve faster I know. And, drinking enough water takes on a new urgency when it goes right through ya!

I'm headed back to SF tomorrow and need to schedule lifting.

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Susan G.

Susan G.

4/15/15
I was generally feeling pretty good. I was feeling really good, actually. Maybe I was hungrier than the week before but I listened and responded with more fat. I am definitely less bloated after my second refeed.

I can totally tell a difference in my body with the increased intensity of the strength training I’m doing. I love my new pull up bar for the house so that I can do the neural activation exercises Michelle has us doing first thing in the morning. 

I’m excited for my trip and vacation. I think I can handle the food situation as I’m bringing butter, coconut chips (won't eat during intermittent fasting), and cocoa butter for eating before I head out. Fresh fish will be easily available. 

I am definitely worried about drinking with the group of idiots I’ve got going. Usually, I’m one of the idiots but I’ll just “fake” drink like I’ve been doing for the past few months. It’ll be tough, no doubt. I just don’t want to mess up the progress I’ve made since April 1st. I can do anything, I know that, but it won’t be without challenge. 

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Kim K.

Kim K.

(Michelle's note: check back in a few days for R.N. and Kim K's new measurements before their carb re-feeds on Sunday)

Two weeks into the Challenge (and six weeks No Fail Fat Burning for Women total for me). I am still trucking along according to my protocol.

The routine has become second nature for me now. I'm finding most of the time I really am not hungry at all. In fact a few days it's been 3:00p.m. and I realize I haven't broken my fast for the day.

Most days I eat two small meals. I feel completely satisfied and fine energy-wise. My workouts are completed without issue according to my protocol. Honestly, the hardest part for me is making sure I get all my vitamins in and spaced out correctly and drinking a full gallon of water.

I would say that the biggest thing I've learned is that in the past, I ate 90% of the time because of routine/time of day. Not because of being hungry. I am learning to really listen to my body and only eat when I'm hungry. I eat small portions and eat again in a half hour or so if I'm still hungry. Most times I'm satisfied and don't need to eat again. 

I also know without a doubt that this plan works! It has been a slow but steady progress for me and I keep hoping to wake up 5 pounds down overnight, lol! However, I am happy about that because after each week completed I am making this more of a lifestyle commitment versus a fad or diet. I know I will ultimately get to my goals. 

I'm reading labels a lot more closely now and taking the time when shopping to make sure I'm buying the right things for my family. The few times I've eaten out I planned ahead and looked at the menu online to pick out what I was going to eat. I drank a few glasses of water before leaving the house. This helps me stay focused and resist any possible temptation. I have avoided chips at a Mexican restaurant, popcorn at the movies, and bread at the steak house by making this simple little change! 

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Michelle here again. I really want to commend these women (and any of you doing the Kick Fat in the Ass Challenge at home). Their honesty, dedication, work ethic, and support for one another pumps me up every day.

Have any questions (or congratulations)? Comment below! 

We'll be back in a few days with R.N. and Kim K.'s measurement updates. I can't take the suspense.

Joey Wolfe

AND! Stay tuned for a special guest post from Joey Wolfe. Joey is the strength, performance and sports conditioning coach to elite professional athletes worldwide.... and a couple commoners like me. He also owns one of the most advanced training facilities on the Central Coast, Paradigm Sport.

Joey is going to answer a reader question about lifting for optimal performance, body composition and bodyfat loss in time for her wedding in two months. I'm interested to see what he has to say!

Remember: you're not a damsel in distress. You're the hero of your story.

Yours in resilience, strength and sticks of butter!
Much aloha,
Michelle

P.S. Follow us on Instagram: @No_Fail_Fat_Burning and @Cousin_Burly