Her Faith Food Fit Show
20.  The Unsexy Secret of Fat Loss Series (Part 2):  Abs By Day, Bloat By Night?  Here’s What’s Likely Causing It and How To Fix It.

20. The Unsexy Secret of Fat Loss Series (Part 2): Abs By Day, Bloat By Night? Here’s What’s Likely Causing It and How To Fix It.

March 8, 2021

In Part 2 of The Unsexy Secrets of Fat Loss Series, I'm talking to those of you who wake up and to a belly that fits in your pants, but by the end of the day you've unbuttoned them and thrown on your "give-up pants."  Here's what you need to know.  This likely isn't you getting "fatter" during the day.  It's more likely a completely different cause.  In this episode I explain what's likely going on and tell you how you can start to fix this issue for good.

CLICK HERE to visit: ,y website and download your FREE Digestion Assessment Guide I mention in today's podcast. 

19.  The Unsexy Secret to Fat Loss Series: How to Ditch the Belly Pooch & Love Handles

19. The Unsexy Secret to Fat Loss Series: How to Ditch the Belly Pooch & Love Handles

December 14, 2020

In today's episode, I'm spilling it all when it comes to the TRUTH in getting your stubborn belly fat to budge.

Walk with me as I teach how to use:

  • The 3 PM Carb Cut-Off
  • The power of never eating a carb by itself (even a healthy one)
  • Using a glucometer to take the guess work out of how your body is processing carbs
  • What part of digestion might be broken that's keeping you bloated, heavy and miserable.
18.  Your Secret Sauce to Rapid Fat-Loss & It’s Nothing You’ve Heard Before

18. Your Secret Sauce to Rapid Fat-Loss & It’s Nothing You’ve Heard Before

December 7, 2020

Today's episode is a little risky to publish.  Why?  Fat - we all have it.  For some of us it's the belly or the muffin-top.  For others it's the thunder thighs, saddle bags and jiggly parts.  At 4:14 Fitness we do what NO ONE ELSE does...we work to balance the body, and in return, fat naturally falls right off.  Yep!  Even the stubborn stuff that's been hanging around for decades!

Today's episode spills the secret sauce to rapid fat loss success.  We don't use the typical calorie in vs. calorie out formula, or the 80% diet, 10% nutrition, 10% genetics theory.  Nope - old school doesn't work, ESPECIALLY when it comes to problem areas (you know, the parts that just won't budge no matter how much weight you lose).  We use the 4:14 Methodology, and it's like nothing you've heard before.

Listen as I walk you through the protocol, from top to bottom, that I use with every single client (regardless of age, challenge or diagnosis) for accelerated results and rapid fat-loss.

17. Autoimmune & Food:  4 Things to Focus On To Lose Weight

17. Autoimmune & Food: 4 Things to Focus On To Lose Weight

May 4, 2020

Autoimmune...no, you aren't crazy!  Your body truly is different from everyone else.  In order to get results when it comes to fitness and food we can't simply through out some macros and tell you to workout until you burn through all of your calories.

Not to worry, it is still very possible to lose weight with autoimmune.  My motto, "Eat for the body you want.  Exercise for the strength you want.  Never confuse the 2!"

In today's episode, I walk you through a starting point for macros (once your digestion is optimal).  We are going to talk about 4 digestion issues I look at before we ever dive deep into macros.  Listen in as I walk you through the process I use for myself, and my clients, when it comes to food and autoimmune for weight loss.

16. Autoimmune:  How To Make Fitness Work For Your Body, Not Against It

16. Autoimmune: How To Make Fitness Work For Your Body, Not Against It

April 29, 2020

It's not all in your head.  Your body doesn't respond to fitness programming like someone without autoimmune.  

While personal trainers and group fitness experts do their best to train you in a way that should work to give you an athletic look, often times it's just too much stress for your body.  Your hormones get out of whack and your fitness program doesn't do what you expect it to.  All your hard work and dedication results in disappointment.

Today, I share with you how I personally train clients (myself included) who have autoimmune.  I lay the groundwork for why I do what I do...and then give I you all the goods.  Remember, this is a starting point.  There is a lot of lifestyle coaching and adjustment that goes into getting results with an autoimmune issue.  It can be done, it just takes committing to never give up and educating yourself on how your body works best.

You can learn how to make fitness shape your body...let's get started.

Resources:

Autoimmune Protocol Cheat Sheet Download  

Application for Personal Training with Sarah

15.  Working Out, Eating Less & Gaining Weight:  My Story

15. Working Out, Eating Less & Gaining Weight: My Story

April 23, 2020

You're at home all day every day, so you decide to really focus on getting your body back and doing a little toning.  You are ALL IN!  You have access to thousands of free workout apps along with millions of at-home workout videos on Facebook, YouTube and Instagram...so you pick one (probably with the person who looks like you want your body to look) and get you going.  You put in the time, the effort, the sweat, the tears and the soreness (ouch!). It will all be worth it in a few short weeks.

Fast-forward three weeks later and you're exhausted, tired, grumpy, your weight is up and your belly feels bigger than when you started.  What in the world happened?  Ugh.  Does your body hate you or what?  Are you bound to stay this size forever? 

Life was way better when you weren't watching what you ate and showing up every day for a workout you didn't want to do.  

The truth:  your body isn't a bank account and fitness won't get you to your weight loss goal.  Fitness should be used as a tool to gain strength and tone your body.  Nutrition should be your primary source of weight loss.  IF you don't follow this protocol, eventually your body will rebel and you'll be stuck in the cycle of misery I described above.

I invite you to be a fly on the wall today and listen in as I walk through how I coach and trouble shoot issues with my personal clients.  If you suffer from autoimmune, PCOS, low energy or insulin resistance, you might pick up a tip or two to use in your own programming.

Resources:

4:14 Fitness Web Page

28-Day LockDown Challenge

4:14 Fitness Virtual Gym

14. The Myth of Motivation:  How to Back on the Wagon

14. The Myth of Motivation: How to Back on the Wagon

April 21, 2020

Your treadmill has sat in the exact same spot long enough to become a piece of furniture that needs dusting.  The workout videos you paid way too much for have never even made it to the DVD player.  Why?

Before the pandemic, you didn't have time.  Now, all you have is time.  So why aren't you changing your eating, using your new found time to workout, lean up and lose weight?

IF you're waiting for your motivation to arrive, you definitely want to check out this episode.  I'm going to give you the tools to get back your motivation and keep it this time!

Resources:

CLICK HERE for access to the 28-Day LockDown Challenge

13. How Much Exercise Do You Really Need?

13. How Much Exercise Do You Really Need?

April 6, 2020

In today's episode, we cover how much exercise you really need to get an athletic "toned" look when you're over the age of 30.  Plus, I dive into the 3 key areas to put together a killer at-home-workout while the gyms are closed.

Resources:

10-Day Body Reset Detox

Sarah's Virtual Boot Camp (7-day trial)

Saddle Bags, Thunder Thighs & Lower Body Issues.  Fix Them All In 4 Simple Steps.

Saddle Bags, Thunder Thighs & Lower Body Issues. Fix Them All In 4 Simple Steps.

March 30, 2020

Have you tried every lower body class out there - specifically designed to tackle lower body trouble spots, yet your legs still look exactly the same?

Over the past 10 years of working with women, I've found the common culprit of the dreaded lower body lies in an estrogen imbalance.  When you fix the underlying imbalance, your trouble spot disappears effortlessly.

If you struggle with your lower body, join me today as I discuss 4 simple steps to fix your lower body issues for good and finally show off your beautiful legs with confidence.

Resources:

1.  Podcast #4

2.  My Fitness Pal (fiber tracking)

3.  Psyllium Husk link

4.  Skin Deep App

11.  The Healthy Eating Trap & Weight Gain:  Are You A Victim?

11. The Healthy Eating Trap & Weight Gain: Are You A Victim?

March 26, 2020

In today's show we uncover why you go on a healthy diet or a new weight-loss detox, hoping for transformation yet get the short end of the stick.

You come out on the other side more miserable, more bloated and heavier than when you started.  If this sounds like anything you've experienced, the problem likely isn't you. The root of all your problems can likely be traced back to your "healthy" food.

Listen in as we uncover what's going on, and I teach you how to discover your personalized healthy "fat-loss" foods.

Show Notes:

The symptoms list:

  • Headaches
  • Weird Runny Noses
  • PMS
  • Constipation
  • IBS
  • Bloating
  • Weight Gain
  • Rashes
  • Brain Fog

Join the Early Bird Wait List for Uniquely You University.

Common Reactive Foods Cheat Sheet.

Podbean App

Play this podcast on Podbean App