Spring 2015 Fat Loss Challenge Ends ❖ See the transformations!

The Two Month Spring 2015 Kick Fat in the Ass Challenge Ends 

===> Register for the August 4 Weeks to Fat Loss here. <===

How did the remaining 3 Fat Burning Babes do?

 
First there were four. Then there were three. For eight weeks, beginning April 1, 2015, these ninjettes brought their A-game every day in service to their strongest, fittest selves. Through sick kids, colds, doubts, work stress, travel, social situations, family drama, PMS, these goddesses persevered... and guess what? It paid off big time.

We officially ended on Sunday, May 31. I gotta say it's been weird not having Kim, R.N., and Susan as a part of my every day life this week. Looking back on where they were only two months ago and everything they've accomplished, gained (and of course, lost) blows me away. 

I pushed them hard the last two weeks because the foundation is now there to take them to the next levels of strength and fitness. I wanted them to see the once-impossible-feats they can knock out now with ease.

This last week our physical challenge was 300 kettlebell swings a day. Then, one day, Kim did 330. Then R.N. did 400. Susan followed suit by upping her kettlebell weights. Then we all did it. 

On April 1 this was impossible. On May 31 it was a fun little fat-burning, muscle-building fitness game.

PLEASE HEAR AND BELIEVE ME: (this is my way of yelling in prose) 

Ladies, when you decide that nothing will stand in the way of what you want to achieve, you will get there. I promise you. It's not about comparing yourself to others. It's about making your mind your servant and not your master. That goes for anything worth having or becoming in your life, at any age.

Below are the final journal entries and numbers of the Spring 2015 Kick Fat in the Ass participants. Before I hand you over to them, I want to share with you what I told them the other day. Because I truly mean it. I think all of you who've been following along can agree:

"I just want to sincerely thank you guys for allowing me to be a part of your journeys. I do not take it lightly and you all have inspired me (and thousands of others) every single day. I cannot express how much your commitment, work ethic, open mindedness and support for each other has left me in awe. Each of you are incredible, strong and unparalleled women that can make anything happen. Thanks for sharing these two months with me (and the world)."

We get a lot of emails about when there will be another challenge. This challenge was done for the upcoming book. It's not something we do regularly as there are only so many hours in the day and our private clients come first. We've been talking about creating a private online community that's not as intensive as the one-on-one coaching but you'll still receive exclusive nutrition and training help. We're also looking at financing options to make private, one-on-one coaching a reality for those who are serious but don't have the budget. Stay tuned.

Ok, I lied. There's one more thing I wanted to talk about before I hand you over to the Fat Burning Babes.

I have a private client who also finished a one-month training intensive in May. She got a DEXA at the beginning of her thirty days and another this past weekend. What difference does this make?

Don't throw in the towel when you haven't had a DEXA

Because the DEXA tells you your exact body fat, your lean body mass and bone density among other
things. When you only go by the scale as a measure of success, you are getting a drop of water vs. the entire ocean. If we went by her scale weight alone, she lost two overall pounds.

This would send most women over the edge and make them want to quit and head for the Hersheys. And that would be a travesty of epic proportions. Why?

Because the DEXA also shows she gained 1.4lbs of lean muscle. In 30 days. Incredible. This woman was prepared, determined, insanely busy with career, husband, and three year old. Not only did she execute her training to gain 1.4lbs of shapely, strong muscle, she also lost 9.7 inches and 1.2% body fat. In thirty days. She bought a sleeveless shirt for the first time in forever for a hard-earned and well-deserved vacation.

She made those strides because she chose it for herself. She's going to keep on crushing it. Doesn't mean there aren't crappy days. It means you show up on those crappy days and make a deposit into your account... no matter how small.

Someone asked me how to make their scale weight drop. It's simple. Starve yourself. Do hours of cardio every day. Don't lift anything heavy.

However, if you want to see fat drop and muscle grow, do the opposite. Your scale might not move much but you'll look damn good in those "goal" jeans collecting cobwebs in your closet.

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

Don't wish for it. Work for it.
Yours in resilience, strength and sticks of butter,
Michelle

---

FAT LOSS CHALLENGE FINAL NUMBERS & PARTING THOUGHTS

R.N.

R.N.

Two Month Loss Totals:

• 16.5 inches
• 4% body fat
• 8 lbs

I can't believe the two months are up! At first I never thought I'd make it to the end.  I am happy and proud to say that I did.    

This experience has shown me I am capable of change.  While some things will remain the same and will continue to be a challenge, I have accomplished things that I never thought I would or could.

I am not obsessing over my next meal or experiencing cravings.  I believe this is because I am not restricting my calories and I am eating real food and good fat.   I am conscious of my food intake but I do not cut my calories or starve my body.

I may not see a change in my body everyday or week and some days I maybe discouraged but I believe and trust in myself and in the process.

A continued challenge will be my mind.  It tries to convince me that I should go off the rails; that I'm not going to make it; that "why do you think you are going to be successful this time when you haven't been in the past?"  This will continue to be a challenge but I have strategies to help me work through the conversations in my mind.  I repeat my affirmations, I remember that my goals are important and I try to start each day with a meditation.

I have said this before, but thank you, Michelle, for your constant and consistent support and inspiration. That's the other factor that got me this far!

---

SUSAN G.

 Susan G. Two Month Loss Totals:

• 4.25 inches lost
• 2.3% body fat lost
•  1.5 lbs scale weight gained (unfortunately the weigh-in was on Day 26 of her cycle. Hello water!) Another reason why the scale is a mindf*ck. Those are some damn good numbers. the closer we get to our goal body fat percentages, the tougher it is to mobilize those last bits to burn. Look at the muscle definition!

My skin, hair, and nails are stronger and shinier than they have ever been.  It will be six months since I've had artificial sweeteners, soda, and gum.  I never have the hunger pains I once did. I know I can change anything now.    

Prior to January I didn't eat a carb heavy diet. I never ate sugar but I knew I wasn’t healthy.  I watched friends and family suffer from diseases.  I worried about the level of fatigue I chronically experienced, in addition to the health of my endocrine and nervous systems.  

I knew something needed to change; I just wasn’t sure what to do.  I feel so lucky that I was allowed to participate in this challenge. 

My hormones and gut health will continue to need some help but I’m working on it.  I think I am experiencing hormones in a way that was previously unfamiliar and it has been interesting figuring out how to deal with them.  I know I need to control my stress and cortisol levels but I have to admit that I let the stress run away with me a few times.  

I became obsessive, distraught, and then just sad.  I can't say  this was the result of my hormones specifically, but I know I need to meditate, breathe, and calm myself down when this happens.  I also think that I need to recognize true hunger.  It’s a different, unfamiliar feeling but I need to pay attention to it.  Food is not something to deny myself, I need to trust what I am feeling; trust the process. 

I am beyond happy that this nutrition protocol does not mean that I have to give up the gym or running.  I just have to time it right and feed my body properly.    Now that the challenge is over, I will have to continue the things that made me successful. 

 I need to remember that it doesn’t get easier, we just get stronger.  I need to meditate and keep life in perspective.  I am healthier and that was, and still is, the most important goal.

---

KIM K.

 

Three Month Loss Totals:

• 32.9 inches
• 8% body fat
• 18.8 lbs

I've learned so much about my health, what fuels my body, as well as what makes me feel like crap. I am confident saying I've completely eliminated foods forever that make me feel sick. I don't miss them.

I am no longer hungry, tired and cranky all the time. The crappy way I used to feel is like a past life for me now. I really learned to listen to my body because it does tell you what works and what doesn't.

Drinking water with lemon all day is a new must for me. It's fairly easy to drink a gallon every day without thinking about it. My coffee breakfast is my favorite and I view it as a real treat. It's easy and a no-brainer in the morning, so it makes getting my three young ones, myself and my husband ready for the day less hectic.  It's great. I don't see changing things up any time soon but if I ever need/want to, I now know how.

I enjoy my lifting routine. My workouts don't require hours at the gym to see real results. I've learned to push myself physically and really make the most out of the workout. No more chronic cardio! It's all about the weights now! I love that I'm building muscle. 

I've learned that I can travel, eat out, and socialize while staying focused. The No Fail Fat Burning for Women nutrition hack has become a simple routine. When I originally started the protocol in March I set the goal to stick with it until my birthday. I know now I'll stick with it forever!

---

P.S. Early Announcement!*

Get a Fat Burning Buddy and reserve your space for the Kick Fat in the Ass August Odyssey! 

*Very limited space available.

 

I want to tell you that YES, you truly CAN achieve your optimal health and physique --- even after menopause or hysterectomy.

• You DON'T have to starve
• You DON'T have to run yourself into the ground exercising for hours.
• You DON'T have to feel hopeless, lethargic, embarrassed, and ashamed. (I felt all those things once, too.)

And you DEFINITELY don't need to feel alone and lost on your journey to your ultimate physical and emotional health.

Most of my clients come to me in despair and leave as the fitter, stronger, driven women they buried deep inside.

IMAGINE how you'd look and feel with the right coaching and nutrition protocol tailored specifically to your biological fingerprint...

• Your unhealthy yo-yo dieting and depression would be replaced by FAT AND INCHES LOST, MUSCLE GAINED and EVERY DAY inspiration and learning almost immediately...

• Your FREE TIME from hours on the treadmill while you build the body you deserve and achieve hormonal balance by feeding your body heavenly foods in the most biologically appropriate ways...

• You can FINALLY start getting CONSISTENT, LIFE-CHANGING and PERMANENT results for a lifetime of fitness and a physique that makes you feel good from the inside out.

AND if you use a nutrition protocol like the one we tailor and teach our private one-on-one clients...

• You can do ALL of this WITHOUT starving, eating rabbit food, feeling outcast in social situations, spending all your time exercising or just about anything else the FDA and commercial fitness industry has you believing in order to have the body you desire!

If you want to make these kinds of changes for YOUR body, for your life, the first step is to reserve your space NOW. 

• For only $225 (a $2500 value) it can all begin on August 1, 2015! Grab a fat burning buddy for accountability and reserve your space today!

I'll show you EXACTLY how to eat, exercise, and strengthen emotional and mental associations with healthy foods so you can have the physique you deserve and desire.

• It all begins Saturday, August 1, 2015. What do you have to lose besides body fat? What do you have to gain besides strong, sexy muscle, self-esteem, confidence and health?

Your life-changing FAT LOSS journey empowers every facet of your life, every step of the way. You'll have a private community of strong, supportive women empowering themselves JUST LIKE YOU.

Private Client Before and After

Here's the catch, though...

It doesn't serve me or you to sugarcoat things. You MUST have the resources to invest in yourself, be drop-dead serious about your commitment and willingness to work. If you know in your heart this is you, don't wait to reserve your space now>>>.

 

YOUR BODY, MIND AND SPIRIT WILL NEVER BE THE SAME AGAIN.

Choose transformation. Choose your highest self.  It's never too late to be a Fat Burning Babe!

You don't get what you wish for. You get what you work for.

If you're ready to be a FAT BURNING, HORMONE BALANCING babe at any age, I can help. 

You are not a damsel in distress. You are the HERO of your story.

Much aloha,
Michelle

Together we'll get you there.

---

Find this No Fail Fat Burning For Women post helpful? 

Please share with other strong women who want the health of their lives. 
The body you want is the body you deserve. Thanks a million!

No Fail Fat Shock Cycle™ Day 3 ❖ Total Fat Loss Results

 

The No Fail Fat Shock Cycle™ Experiment Part Four

Third Day Results

Aloha, Fat Burning Babes worldwide! Below are the final fat loss results of the No Fail Fat Shock Cycle™. If you need background on the who, what, when, where, why, read this ,  this and this.

 Keep in mind that the Fat Burning Babes are over six weeks into their journey. They are fat adapted so these losses are more body fat than body weight. Their water weight loss phase is over. Cajoling fat cells to release long-stored body fat for burning can take some special prodding. There's a huge difference in knowing you've lost a pound of body fat versus an overall body weight pound.

What we lost these past three days was primarily body fat.

Today they are back to their regular custom-designed protocols and specified training routines. We're doing another round of Fat Shock Cycle next week (the last week of the challenge!). Man, I am going to miss them.

Have a fantastic, safe and healthy Memorial Day Weekend, everyone! Pop that charcoal, Vitamin C, Vitamin B6, NAC and ALA if you're going to be hitting the booze. You can find the total hack for alcohol in the back of the book on page 69 titled "About Last Night. Or, How to Hack a Hangover."

 RESULTS:

NO FAIL FAT SHOCK CYCLE	DAY 1 RESULT	DAY 2 RESULT	DAY 3 RESULT
R.N.	Lost 0.5 lbs	No Change	Lost 2.0 lbs
SUSAN	No Change	Lost 2.5 lbs	Gained 0.5 lbs
KIM (started period at same time)	Gained 2.0 lbs	Lost 1.1 lbs	Lost 2.5 lbs
MICHELLE	Gained 1.1 lbs	Lost 3.3 lbs	No change

Pretty darn good for a quick stripping of solid fat and staying ahead of the metabolism. Like we said a few days ago, this is not something to try at home and definitely not until your body has been prepared.

Have an amazing weekend, everybody!

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

Yours in resilience, strength and sticks of butter,
Michelle

---

Frustrated with Fat Loss Efforts and Failed Fad Diets?

I want to tell you that YES, you truly CAN achieve your optimal health and physique --- even after menopause or hysterectomy.

• You DON'T have to starve
• You DON'T have to run yourself into the ground exercising for hours.
• You DON'T have to feel hopeless, lethargic, embarrassed, and ashamed. (I felt all those things once, too.)

And you DEFINITELY don't need to feel alone and lost on your journey to your highest physical and emotional health.

Most of my clients come to me in despair and leave as the fitter, stronger, driven women they forgot existed all along.

IMAGINE how you'd look and feel with the right coaching and nutrition protocol tailored specifically to your biological fingerprint...

• Your unhealthy yo-yo dieting and depression would be replaced by FAT AND INCHES LOST, MUSCLE GAINED and EVERY DAY inspiration and learning almost immediately...

• Your FREE TIME from hours on the treadmill while you build the body you deserve and achieve hormonal balance by feeding your body heavenly foods in the most biologically appropriate ways...

• You can FINALLY start getting CONSISTENT, LIFE-CHANGING and PERMANENT results for a lifetime of fitness and a physique that makes you feel good from the inside out.

AND if you use a nutrition protocol like the one we tailor and teach our clients...

• You can do ALL of this WITHOUT starving, eating rabbit food, feeling outcast in social situations, spending all your time exercising or just about anything else the FDA and commercial fitness industry has you believing in order to have the body you desire!

If you want to make these kinds of changes for YOUR body, for your life, the first step is to email me NOW.

I'll show you EXACTLY how you and I will start mapping your FAT LOSS journey while empowering you in every facet of your life, every step of the way.

Here's the catch, though...

It doesn't serve me or you to sugarcoat things. You MUST have the resources to invest in yourself, be drop-dead serious about your commitment and willingness to work. And, you need to email me NOW .

There's only a FEW spots left for the summer. I can only speak to so many people, and it's very important for me to screen and qualify the candidates I'll want to work with intimately, daily for a month. This is a life-altering journey I take with you by your side. I make a huge personal investment in you. Our relationship and trust will be KEY to your success.

There are VERY few spots left this summer once the Spring Fat Loss Challenge ends next, so CLICK HERE if you're serious. 

If you're ready to be a FAT BURNING, HORMONE BALANCING babe at any age, I can help.  

You are not a damsel in distress. You are the HERO of your story.

Much aloha,
Michelle

Let's get you fit for life!

 Together we'll get you there.

---

Find this No Fail Fat Burning For Women post helpful? 

Please share with other strong women who want the health of their lives. 
The body you want is the body you deserve. Thanks a million!

No Fail Fat Shock Cycle™ Day 2 Results ❖ Check out the changes

The No Fail Fat Shock Cycle™ Experiment Part Three

Second Day Results

 

Aloha, Fat Burning Babes worldwide! Below are the Day Two results the No Fail Fat Shock Cycle™. If you need background on the who, what, when, where, why, read this  and this.

Today is their last day of the No Fail Fat Shock Cycle™for this week. Tomorrow they return to their regular custom-designed protocols. We're doing another round of Fat Shock Cycle next week (the last week of the challenge!)

Check back tomorrow for our Fat Shock Cycle™ Day Three results!

 RESULTS:

	DAY 1 RESULT	DAY 2 RESULT
R.N.	Lost 0.5 lbs	No Change
SUSAN	No Change	Lost 2.5 lbs
KIM	Gained 2.0 lbs	Lost 1.1 lbs
MICHELLE	Gained 1.1 lbs	Lost 3.3 lbs

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


Yours in resilience, strength and sticks of butter,
Michelle

---

Have You Hit a Fat Loss Plateau?

Why wait to stop being overweight? 

 

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

Let's talk and get you on the road to your optimal body composition.

• Do you want a proven nutrition protocol tweaked specifically to your individual biomarkers?

• Want the insider information for maximum fat loss exclusive to our private one-on-one clients?

• Are you serious about achieving your body fat and health goals using powerful science specifically for women.

•  You're an athlete looking for a sustainable edge.

• 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 and the fat returns.

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.

Get a 30 minute phone consult and custom designed protocol. Only $399!

---

Find this No Fail Fat Burning For Women post helpful? 

Please share with other strong women who want the health of their lives. 
The body you want is the body you deserve. Thanks a million!

Fat Loss Challenge Update ❖ No Fail Fat Shock Cycle™ Day One Results

The No Fail Fat Shock Cycle™ Experiment

First Day Results

 

Aloha, Fat Burning Babes worldwide! Below are the Day One numbers for the No Fail Fat Shock Cycle™. If you need background on the who, what, when, where, why, read this .

On Sunday, Susan and R.N. did a modified carb re-feed. Because Kim was in the phase of her menstrual cycle where progesterone is very high and estrogen and testosterone are in the crapper, I had her do a normal carb re-feed for max serotonin and other feel goods. Does this add to bloat? Yes. But it goes away in a day or two.

No fault of Kim's own, but the timing isn't the best to be doing the Fat Shock Cycle. It will still have a huge fat-burning impact going forward but the daily numbers will be skewed because of the additional PMS water - and - carb re-feed weight.

As for my carb re-feed on Sunday, I mowed down everything in sight as per usual. It's never pretty. 

Yesterday was their first day of the Fat Shock Cycle. I had them report their a.m. scale weight this morning. Ideally, you have no liquid or shower beforehand. You pee and hopefully poop then immediately step on the scale.

RESULTS:

• R.N. - Lost 0.5lb
• Kim - Gained 2lbs. to be expected with PMS and larger carb re-feed.
• Susan - Stayed the same
• Michelle - Gained 1.1 lbs. Completely expected. Let's take a look at everything I did wrong to execute the Fat Shock Cycle™ properly and gain water weight (remember that you cannot get fat overnight):

Here's how you screw it up

•  My protein yesterday is through the roof for doing this cycle. It's past even my regular maintenance protein numbers. I had some turkey and bacon concoction leftover in the fridge that was going to go bad. I put too much hot sauce in it to give to the dog.

• 7g net carbs sounds low but my mass protein inhalation pretty much cancels that out. I had a regular carb re-feed on Sunday night, so the added water weight combined with not staying in the protein parameters kept me out of ketosis when I measured with the Ketonix sport breath analyzer this morning.

• I said in the previous post that the Fat Shock Cycle pretty much looks like the opposite of what we do on regular days. This is the only time we give a crap about calories or the scale. I waaay over shot my calories. 

• My fat looks good. That will help me out today for tomorrow's reading.

•  TMI: I was in a rush to get to the gym at oh-dark-thirty this morning and didn't have time to poop before weighing. Guess what? Everybody poops -- even the Queen Mother herself. Guess what else? Poop is heavy. If your weight is only fluctuating a pound or two or even five, it's no reason to get upset. Especially if you haven't pooped. Go poop!

Keto Calcium & Sodium Betahydroxybutyrate

Today I'm dialing it in and doing it appropriately. To course correct, I also took some Keto CaNa
and... then... BOOM! Instantly in nutritional ketosis, focused and flying again. If you can get your hands on this stuff, you should.

Sticker shock warning: It's not cheap ($75 + shipping) but it is worth it depending on your athletic and physique goals. We have no affiliation with this company.

The Fat Shock Cycle can be hard on sleep. All of us except Susan slept like garbage last night. To be expected. Susan has pretty low body fat and is looking to drop one or two percent more. That's the hardest part. I think this shift for three days and different movement protocol will give her adrenals a rest and kick her body into the last stretch of fat burning.

We're all experiencing additional thirst, too. We're mobilizing fat and cellular cleansing at a deeper level than the initial 10 day carb depletion. We're asking a lot of our systems right now and need to support our bodies properly.

Stay tuned for tomorrow morning's results. I wonder what odds they have for us in Vegas?

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

Yours in resilience, strength and sticks of butter,
Michelle

---

Have You Hit a Fat Loss Plateau?

Why wait to stop being overweight? 

 

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

Let's talk and get you on the road to your optimal body composition.

• Do you want a proven nutrition protocol tweaked specifically to your individual biomarkers?

• Want the insider information for maximum fat loss exclusive to our private one-on-one clients?

• Are you serious about achieving your body fat and health goals using powerful science specifically for women.

•  You're an athlete looking for a sustainable edge.

• 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 and the fat returns.

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.

Get a 30 minute phone consult and custom designed protocol. Only $399!

---

Find this No Fail Fat Burning For Women post helpful? 

Please share with other strong women who want the health of their lives. 
The body you want is the body you deserve. Thanks a million!

Day 11 Fat Loss Challenge Update & 7 Super Fats for Fitness

Hello, fat burnin' babes worldwide! Hope this finds you in your best health.

It's Day 11 of the Kick Fat in the Ass Spring Challenge. 

We've got lots of updates and a journal entry from one of our Fat Burning Babes challenge participants.

20 mins for incredible shape

• This past week we had them focused on keeping net carbs below 30 grams. They posted their daily totals to our private page. Kim K., Susan G. and R.N. were all able to come in at or below 30g. Connie M. had starches and sugars a few nights and then left for vacation. Yesterday was to be her re-feed but we decided against as it would do nothing for her (and possibly backfire) since she isn't carb depleted. Her lifting routine is supposed to be once a week ala the Body by Science slow movement regimen. We figured this would be best with her free time being so limited. This method is incredibly powerful at 20 mins once every week-to-two-weeks. Unfortunately, she hasn't been able to schedule this yet. She has been reffing athletic events and getting in a tabata and Bar Method workout here and there.

• Connie and Susan G. both had their hydrostatic body fat testing done this week which is about as accurate a reading as you can get. Connie's came in 10% LOWER  than what those crappy scales read. I highly recommend getting this done if you want the true run down on your body composition. 

• 

  Connie M.

  For Connie to reach her bodyfat goals, she needs to lose 5% bodyfat. I'd venture 1.5-2% is doable for the remainder of the challenge if she sticks to the protocol as prescribed upon returning.

• For Susan, she needs to only lose about 1% more to reach her desired 18% bodyfat.  Totally doable. If you recall, Susan

  

  Susan G.

  lifts pretty heavy 3x week. She is on her second week of five-day carb depletion with a re-feed on Sunday. She's traveling next week so I also have her doing a de-load week. And, of course, taking charcoal before meals at restaurants. Connie is also going to be doing the charcoal while on vacation. It's nearly impossible to control gluten cross contamination and sketchy oils in most restaurants.

• Susan is all about the fine-tuning and is really coming to understand nutrient timing and its biochemical impact. I love her desire to learn and be open as I know this protocol is counter to everything that's been marketed to women.

• I also have Susan breaking her fast for tomorrow's re-feed a little later in the day. There's also a modification to the usual protein shake to optimize her insulin spike. See her journal entry below from Day 8.

• R.N. had the longest carb depletion of all at 12 days! She has her first carb re-feed tomorrow and I am so proud of her. She is all in for her well-being and nothing is going to get in this woman's way.

  

  R.N.

• I have R.N. doing a complete protein fast tomorrow for her re-feed. It's gonna be a starchy, farty bonanza at her house. Lookout.
• On our weekly call this past Thursday we went over re-feeds and what to expect. Of course, it's important to accept in our minds that we'll be bloated from the glycogen surge for up to three days. It's not fat. You can't gain fat overnight. Every 1g of glycogen holds 3g of water. That's why it's so important to get that gallon of water to help you flush out the bloat.
• You also get sleepy from the awesome serotonin release. 
• You then bounce back each week tighter, more sculpted and more fat-adapted. Lather, rinse, repeat til you reach your goals.

•  Kim K. had her first carb re-feed yesterday after crushing her ten day carb depletion! One

  

  Kim K. 10lbs and 23 inches in 5 weeks

  thing Kim, Susan and R.N. report is the lack of nagging hunger once you've become fat adapted. A lot of their questions are: I'm not hungry.... should I eat? The answer now is eat when you're hungry. Don't when you're not. Why? Because they are nourishing their bodies in a biologically appropriate way. Moreover, they're caring for themselves based on what their bodies are telling them... not some arbitrary thing they think they should be doing. As Kim K. wrote on our private group forum a few days ago:

  "I didn't have any carbs today. I wasn't hungry until 3:30 and I made bacon and fried an egg in the bacon grease. I planned to eat again but really am fine. Am I better off not eating again or should I make a veggie with butter to get some carbs in?"

• High energy, steady hormones, no more nagging hunger. It's a great thing.

• Beginning today I have Kim K on a heavier lifting routine as I believe she's healthy and committed enough to take this transformation as far as she wants to go. 

• Kim K. even started a blog detailing her fitness journey and protocol-approved recipes. Check it out! I think she should write a No Fail Fat Burning cookbook.

 

Why 30g Net Carbs or Less?

Net Carbs vs Total Carbs

Although the No Fail Fat Burning for Women protocol requires no calorie counting, measuring, etc, I had them focused on <30g net carbs/day this week. The number is relatively general. Depending on activity level, sleep, menstrual cycle, stress, this number will fluctuate. I explained that who we are from a cellular level today is not who we'll be tomorrow. Our bodies are dynamic and ever-changing. This is why learning to listen to it is SO, SO, SO important to their success. A lot of times we do hear our bodies and ignore them anyway because we feel like we have to adhere to something arbitrary and external.... like calorie counts. Barf. Whatever.

Some people can have >30g of carbs and still strip fat from their frames while preserving that precious lean mass. What I wanted them to learn this week was what a ballpark 30g looks like in their daily nutrition. You'd be surprised of the carb content in some foods that could be causing a fat loss plateau.

Self-Reliance

The other thing we focused on this week was the fact that at the end of this challenge in May, I'm not going to be on speed dial to answer every question; to say "yes" or "no." My goal for all four of these amazing women is that they continue finding and knowing the answers themselves for lifetime.

It's very much the parable of give a (wo)man a fish and she eats for a day or teach a (wo)man to fish and she thrives for life.

Instead of asking me what the carb count of something is, I want them to find it for themselves.

Instead of asking me if a questionable food is going to wreak havoc on their progress, I want them to tell me why they think it may or may not.

I want them to have the tools to succeed forever and share them with others who are struggling.

A pre-requisite of being accepted into the challenge was a thorough knowledge of the No Fail Fat Burning for Women protocol from the book. I realized after some questions they had the past few days that a little refresher is in order. The first part of their weekend homework is a quick re-read and study of Chapter Two: Screw the Scale & Eat Your Ass Off. 

It's a quick-n-dirty run down of the veggies, starches, fats, and proteins that compromise the protocol and why.

The second part is that tomorrow, they digitally detox. They're going to literally unplug from all things that need a cable or WiFi; go inward with a meditation and just bask in real life vs. virtual life. I'll be doing the same.

In Her Own Words...

Susan G.

Susan G. shares some thoughts from Day 8:

I was dragging ass at the beginning of last week but I was pretty sure it wasn’t the diet. I was a little nervous about training fasted first thing in the morning on water alone- no coffee before seems scary but I did it, without a problem!

I got such a rush when I finally had my cup and Michelle's modified protein shake concoction.

There is so much comfort in knowing that I have the support of this group and Michelle’s expertise. It’s hard to modify things to your lifestyle without knowing what is important and what is modifiable.

I was trying to wait to eat until two p.m. and finally learned that when I got hungry, it was okay to eat. The weirdest thing happened afterwards:

• I started to realize I wasn’t hungry when I was busy. 

• I wasn’t hungry after my carb re-feed.  

• I wasn’t hungry when I got home from work. I tried making my lunch even higher fat and lower carb and maybe a little smaller. Still not hungry! Pretty cool. Maybe I’ll stop obsessing about when my next meal will be??

My hormones are still wacky and I got my period six days early, again! I still feel a bit bloated and nasty but looking for the big picture. Changing routines, habits, and ideas is tough but it is so worth it. I’m a bit disorganized because my world has been rocked with the new, different routine but I know this is important for body and ESPECIALLY for my brain.

Chapter Two: this weekend's homework