I want lose weight. Where do I start?
Sign up for my free course by clicking HERE. You get a video detailing what to do along with a workbook to guide you. Women SWEAR by this course because they lose weight without having to do anything CRAZY.
I fell off of my groove. How do I get back on track?
I have several podcasts on this topic. Best tip? Make a sensible plan for today. If you took the free course you know what I’m talking about. If you didn’t then you need to CLICK HERE and take the course FIRST.
You can also listen to these podcasts:
What is your typical workout routine?
I workout 5-6 times a week for about 30-60 min. It’s a mix of lifting heavy weights because I LOVE LIFTING and cardio. Sometimes I run, walk, spin, or row.
A typical week is:
Mon - Cardio
Tue - Walk and Lift Upper
Wed - Cardio
Thu - Walk and Lift Lower
Fri - Off
Sat - Long Run if I’m in race training; Full Body Circuit if no races
Sun - Cardio of choice or Off
Cardio days I typically use the Aaptiv App and pick a fun routine with good music. I do whatever feels good that day. On days I go for a walk, I listen to audible books and enjoy fresh air.
The main thing is I workout for enjoyment.
Will I be able to participate if I have dietary restrictions? Diabetic, Gluten allergies etc.
Yes. My program isn’t about me telling you what to eat. It’s about getting the mental junk cleared out so you can eat foods that WORK FOR YOU.
Most of us eat against our own will. Meaning we eat when we are sad, hurt, bored, pressured, etc. You will learn how to let go of the EMOTIONAL eating so you can eat in a way that HELPS you.
I’m concerned that your program is not safe with my medical condition, can I join if I have ** ? Thyroid conditions, heart conditions, diabetes...
We are not medical professionals and we suggest speaking to your doctor if you’re concerned for your overall health.
But, my program is about listening to your body. You learn to eat when hungry and stop when satisfied. I don’t BAN foods. I teach you how to work WITH your body instead of eating against your body.
What are the 4 basics?
Water, 7-8 hours of sleep, Journaling, 24 hour plan.
Listen to this podcast. Bonus Episode: 4 Things You Must Know to Lose Weight
Do you give a meal plan?
My method of weight loss does not rely on any specific meal plan like Keto, Atkins, or Weight Watchers. I don’t count calories or macros.
What does a typical day’s menu look like for you?
I have my coffee every morning.
I eat breakfast around 10-11 am and it’s usually Kodiak pancakes or eggs, fruit, and Ezekial bread.
Around 2 I eat some kind of salad. I make all kinds of salads to keep it interesting. I love asian salads with Salmon, Mexican salads with steak, Cobb Salads, Italian Salads with chicken or salmon, etc. Any and all salads with full fat cheese, meats and dressing are my jam.
Dinners are in the evening when I’m done with teaching my Tribe (I do a lot of member group calls at night). Most of the time it’s some kind of protein with a starch and a vegetable. Sometimes I jam on chili’s and stews in the winter. Summer I might have a second salad. I just make things I like that have REAL food in them.
My weight issue was not due to me overeating real food. It was the LACK of real food, going to the drive-thru and scarfing down ice cream and junk food when I felt like shit.
I do not snack anymore. It’s rare that I’m ever truly hungry for a snack. I have found that eating three good meals a day with my coffee is plenty to keep weight off and has helped my girls lose all the weight they want.
We just eat good tasting food when we are hungry. We don’t eat when we aren’t. Simple.
What is your Coffee Recipe?
What is the Hunger scale?
How much water do I need to drink, how do I fit that much into my plan?
64 ounces a day or until your urine is pale yellow.
Set a timer. Drink 16 ounces every two hours. Done.
Drinking water isn’t complicated. Don’t make it hard by using BS excuses. If you want to lose weight you’ll drink your water. If you want to battle losing weight you’ll come up with BS to not drink water and stall yourself out.
How many hours of sleep do you recommend?
7-9 hours a night.
I’m not getting your weekly motivational emails. What’s wrong?
Do you want on the PNPTribe Waitlist?
I only open the Tribe a few times each year. Be sure to get on the waitlist by going to pnptribe.com.
How did you lose your 100lbs?
Hey, where's your podcast?
You can also search iTunes for “Losing 100lbs with Phit-N-Phat.”
Be sure you SUBSCRIBE to the show so you never miss an episode.
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Here, you can hang out with other women who listen to my podcast "Losing 100lbs with Phit-N-Phat."