Why Intermittent Fasting is the best non-diet you can do

Greetings babies!

How are you? Hope all is well! I'm doing a bit of travel this week with work which is busy, but nice! It's so great to be in person with people :). Hope you're having a good one so far! 

Lately, I have been meaning to talk about Intermittent Fasting with you! Something I have been doing lately and LOVING IT.

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If you think that my diet tends to be trend based I would say, yes, in a lot of ways it is. Although I've been vegan for years and vegetarian before it was cool, so I feel like I need to use that credibility, haha.

I love IF because it feels like something I can actually do. It doesn't restrict what I can eat, or tell me about what I should and shouldn't eat. To be honest, I know what to eat. I don't really need anyone else to tell me what to eat. 

Sounds silly but I am surrounded by so much information about it, it's more of the challenge to FOLLOW the info, than to get it.

It's like girl eat what you want, just make sure you're eating during this time frame, and you'll feel better.

Obviously not going crazy and just eating S'Mores and kettlecorn all day, but you get the picture.

To help me with IF I have been using this amazing app called 'zero' that basically helps you to track the time between your fast. 

I do typically 15-16 hours between meals about 4 days a week. The other days I will do around 12-13 hours, nothing really less than that for no reason other than I don't get that hungry late at night. I'm a morning hunger kind of gal.

More information on what Intermittent Fasting is:

"Intermittent fasting (IF) is a term for an eating pattern that cycles between periods of fasting and eating. It does not say anything about which foods you should eat, but rather when you should eat them. In this respect, it is not a "diet" in the conventional sense. It is more accurately described as an "eating pattern." Common intermittent fasting methods involve daily 16 hour fasts, or fasting for 24 hours, twice per week."

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What's key for me there, is that it's an eating PATTERN, not which foods I should and shouldn't eat. Does that make sense? I am a rebel by nature so not being told what to eat or what not to eat is KEY. 

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Benefits of Intermittent Fasting:

  1. Intermittent Fasting can help you lose weight and belly fat.
  2. It can also help with digestion, giving your body a break between meals so that your digestion can fully process your meals. 
  3. It can help to change the function of hormones and genes in a positive way
  4. Studies show that intermittent fasting can reduce oxidative damage and inflammation in the body. People believe that this has can help reverse aging so you look young and fresh always. 
  5. Intermittent fasting can also improve numerous risk factors for heart disease such as blood pressure, cholesterol levels, triglycerides and inflammatory markers.
  6. Fasting triggers a metabolic pathway called autophagy, which removes waste material from cells. This helps to keep your cells in tip-top shape.
  7. It may increase growth of new neurons and protect the brain from damage! 
  8. Studies that they have done in animals suggest that intermittent fasting may be protective against neuro-degenerative diseases like Alzheimer's disease.

 How I practice Intermittent Fasting:

So IF has been really rad for helping with my digestion, helping to feel better when I am eating, and has actually helped me sleep better.

I like that I finish my dinner around 5:00 and then wait until the next morning at 10:00 AM to eat. Then too, I am actually hungry for my meals. I also like that I feel more in control of my eating pattern, but at the same time it's less restrictive. 

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My schedule:

Monday, Tuesday and then two other days during the week. Sometimes I can do this during the weekend because I am a loser and go to bed at 9 PM and work all weekend. Plus I don't love going out to late dinners, I would rather do an early breakfast or lunch with someone :). But, DO WHAT WORKS FOR YOU. If you like to eat later, have your breakfast later, just make it work for how your life is.

I will usually have breakfast at either 8 AM and finish my last meal at 4 PM, or eat breakfast at 10 AM and finish my last meal at 6 PM. Again, I don't love eating a big dinner, I never have. So not being hungry at night is fine and if I am hungry, I will drink a Four Sigmatic Hot Cocoa. 

Again, do what works for you. Just suggesting something that works for me!

ALSO SIDEBAR THE PODCAST THIS WEEK IS SO GOOD. YOU MUST LISTEN! Go here

Questions? Have you tried this? Let me know!

xoxo

Krista


What I'm wearing in this post:

Black Sweatshirt

Marbled Leggings

Adidas Boosts

Other Favorites from Varley:

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CABO PREP SERIES: KICK ASS TRAINING GUIDE WORKOUT WITH DANIELLE PASCENTE

Okay guys. 

Continuing the healthy living Cabo Prep/Summer bod series with the TRUTH. 

Do you remember when I had Danielle Pascente on the Almost 30 Podcast? We talked all things diet, nutrition, and being a business owner with Danielle and it was one of the most fun I've had on Almost 30. You can find the ep here:

A little bio on Danielle: 

"Danielle Pascente is an established personal trainer/sports model in Los Angeles and is the creator of the Kick-Ass Training Guide (KATG), 6 week workout guide.  She can be found as the lead trainer for the 30 Day Fat Burn series on BeFit. Danielle was recently named as a trending fitness star by Shape Magazine in 2016. She’s been training clients for over 10 years and has a passion for helping people reach their health/fitness goals.  She’s a firm believer that consistency is key when it comes to your health.  Even the smallest positive daily habits can have a lasting effect!"

I for one, absolutely love Danielle. She's smart, REAL, fun, FUNNY, STUNNING, a badass, a good friend, dedicated, and aware. She also kind, warm and really can kick your ass as a trainer. Follow her on instagram - she's my fav - she always keeps it real - and keeps it authentic (@daniellepascente). 

She's a celebrity fitness trainer in LA, also a fitness model and coach. I have admired her six pack from afar, and was SO EXCITED she came out with a serious workout and fitness bible. I mean it was way overdue, ya know? 

TELL ME UR SECRETS PLZ - like need them, and perfectly so put all her fit chick tricks (triple rhyme there OH YAH) in one handy guide!

The Kick-Ass Training Guide baby (#KATG)

The all you need, for BOMB workouts, fitness tips, shopping guides and more. I'm sure you've seen guides all over the internet, and even more you've seen the results and transformation shots.

There's a reason for that. These are the workouts people like Danielle are doing, and the foods they are eating. What their health and nutrition tips are, and ways to stay motivated.

It's all you need to get fit, feel better, and get strong.

Truly,

I'm a HUGE group worker outer. It's like what I do, and have been doing for the past few years with ClassPass. BUT I am sort of wondering about how effective it's been. It's sort of random, and not consistent with what I do. With #KATG I was able to mix my workouts up, every day so nothing feels the same, and I'm never bored. But it's also way quicker, easier, and cheaper, because I can do it wherever I am.

It's been nice for me especially when I travel. So, I can do the classpass workouts still, and take this when I travel to workout in hotel rooms, on the go. I also love to do it on the weekend when I'm on the beach (in the wee hours of the morning so no one can look at me - LOL). I was in Oakland three weeks ago for work and did a quick 30 minute workout in the morning before I started my day. It's a great mix up, and without it I wouldn't have worked out at all. 

#winning

(remember that? just had a charlie sheen moment...anywho)

So, if you're reading this your obviously the coolest but also, if you like:

  • Saving money (all you need is the guide and no gym membership)
  • Working out wherever you are
  • Mixing it up
  • Following a plan
  • Being a part of a community (there's also access to a secret group on FB!)
  • Having a coach (Danielle is available to be your coach!)

Then this is REAL GOOD FOR YOU. (& YOU CAN WIN THE GUIDE TOO! Details later..)



So what's in the Kick Ass Training Guide?

Exactly what it sounds like, #KATG is a 6 week training guide, comprised of workouts you can do anywhere, anytime with minimal equipment.  

The workouts range in duration from 15-45 minutes and are a combination between circuit training, HIIT, & cardio.  

This guide is #biblevibes and includes 120 pages of content. It includes:

  • 6 week training guide
  • 2 week preparation training
  • 10+ pages of nutritional guidelines.
  • 60 pages of exercises/cueing to go along with them.
  • Photo breakdowns of each exercise.
  • Tracking Logs.
  • Step-by-step progress instructions.
  • Recovery methods
  • Warm-up & cool down methods.
  • Full access to me by e-mail.
  • Equipment modifications.
  • Exclusive recovery product discount available inside.
  • SO much more kick-ass stuff (aka Danielle’s special touches)

Oh, and I needed to share this. One of my favorite parts of the guide (it's written by Danielle):

These tips are SO GOOD TO KNOW when adopting ANY type of fitness program. Like tattoo this on my face plz. This is how thoughtful she is in here, and if you get the KATG you get access to someone who drops wisdom like this:

1. Let go of expectation. Having unreasonable expectations is the easiest way to fail. Celebrate each small victory and don’t be crazy hard on yourself. Change takes time (much more than 6 weeks). I encourage you to view this as the start but not the end at the 6 week mark.

2. Look at the bigger picture. What are your bigger picture goals? Write down some long term goals that you want to do for yourself. For instance, “I want to get fit so I can feel better and stronger.” OR, “I want to create better health habits so I can be a good example for my children.” Of course you can create short term goals like, “I want to look good in a bikini come spring.” But what I can say, is that there is always something you will be prepping for. That’s life. It could be Valentine’s day, a birthday, spring break, a wedding, a bachelor/bachelorette party, pool party, start of a new school year, a holiday weekend, ETC. You get the gist.

It’s much easier to adopt a balanced lifestyle 365 then go super hard and restrictive for 6 weeks and call it quits after that short term goal.

3. Believe in yourself. I know that’s easier said than done at times. When you wake up in the morning, take 5 deep breaths before you even get out of bed. On each exhale, speak a positive thing about yourself. For example, deep inhale followed by an exhale, “I’m going to kick ass today.” It doesn’t have to be overly complicated, just speak some short positive affirmations to yourself. This will set the standard for each day.

4. Nothing will happen unless you make it happen. You must be ready to put in the work. This is a tough pill to swallow sometimes if you aren’t ready to hear it. Living a healthy lifestyle isn’t a sometimes thing. It’s something you make part of your daily habits or routine. Much like going to work, or feeding yourself, or brushing your teeth, or the list goes on. If you want to feel great, you have to work for it. It isn’t a quick fix. It won’t happen overnight. You have to put in the work and carve out time for creating a healthy life! The changes will become routine after awhile but at first it’s an adjustment. Don’t give up! In order to get something you really want, you have to put in the work....period.

5. Keep it simple. Try not to overthink every little thing when it comes to fitness. You can easily be overstimulated by all the information that’s out there. Don’t go down that hole. The simplicity behind developing good habits is by DOING. Do your workout. Do your best to eat healthy. Do the best with what you have (i.e. you are at a restaurant and there are only terrible choices on the menu). Mindset shift: I can order something that has nutrient value and that is much better than throwing in the towel and ordering something crazy OR starving myself. Another example would be, “I don’t have time to workout today.”

Mindset shift: Today is a bit crazy but I’m going to try and squeeze in a 10 minute workout when I get home from work.


Danielle and I did one of the workouts together, so you can check it out, follow along and see what #KATG is all about yo! 

Included in this workout video:

This specific workout is a full body cardio burn from Danielle’s KATG.  The protocol is 5 exercises repeated 3 times.  The rep counts are featured in the video and will also be noted below!  No equipment is necessary but you can add weight to a few of these exercises for an extra challenge.

1 - Mountain Climbers (40 reps)

  • Start in a push-up position
  • Wrists and shoulders stacked
  • Lift one foot off the floor and drive your knee into your chest
  • If you can’t get to chest, drive it in as far as you can
  • Engage core
  • Return to starting position
  • Lift the other foot off the floor and repeat
  • Alternate legs and find a rhythm 

2 - Squat Jumps (15 reps)

  • Start in standing position, feet slightly wider than shoulder width apart
  • Squat down, engage your core
  • Butt out, weight in heels/glutes
  • As you drive through your glutes, jump straight back up
  • Use your arms for momentum behind you
  • Land safely back in squat position with knees bent

3 - Forward Alternating Lunges (20 reps)

  • Start in standing position, feet together
  • Walk forward into a lunge
  • Push off back foot to bring you back to standing
  • Continue forward with the opposite leg
  • Weight in your heels, glutes firing
  • Knee does not extend past your toe
  • Keep knee at 90 degree angle in lunge

4 - Broad Jump Burpees (10 reps)

  • Start standing in a slight squat position with chest up and weight in heels
  • Use your arms to swing forward as you jump forward
  • Jump as far forward as you can without compromising landing
  • Land in a deep squat position
  • Weight in heels, chest up, glutes firing
  • Plant hands on ground
  • Jump feet back into a plank position 
  • Shoulders and worst should be stacked
  • Core engaged
  • Hop feet back in
  • Push through your gluten as you drive up
  • Jump back up to standing with arms overhead
  • Walk back to start position

5 - Side Plank (45 seconds each side)

  • Lie on one side with your legs stack on top of one another
  • Prop your body up on your elbow while keeping your feet stacked
  • Raise your body so hip is heading toward the ceiling
  • Glance up at the arm that is extended or keep head neutral
  • For additional support, cross your upper leg in front of your lower one

Since adding this, I've noticed that my cardio level is wayyyyy up. Like I need to be doing dynamic HIIT workouts that are quick. I loved how it was all in one, get it done and go. Workout and move on (plus you see results).

SO TODAY: we are running a giveaway of one guide on my instagram (a $79.99 value). All you need to do is like the photo, follow me and Danielle, and @ 2 friends you'd want to enter to win as well. 
That's it! Winner will be announced tomorrow!

Super exciting right? My get right Cabo series y'all eating right and (trying) to keep it tighttttttt.

Okay it's 9 PM and I seriously turn into a troll after 9. 

GTG ENTER THE GIVEAWAY BC YOU'LL LOVE THIS!

xoxo

Krista

A MUST: Mixing up your workout for real results (plus IVY PARK baby!)

Hi Guys!

Writing on WORKOUTS + FITNESS TODAY and wearing IVY PARK in honor of LEMONADE

(Truly a MASTERPIECE AMIRITE?)

But, since I got back from my trip this weekend I am 50 shades of SOFT, and I’ve been easing back into working out. Muchas treats and wine.

I feel a renewed sense and belief in REST after a few days off, but also in the importance of mixing up your workouts to get the results you want. I've realized I definitely hit a plateau! 

Thinking back to the trip I had in March. In Vietnam I truly rested. I did no weights, and nothing more than biking casually, and some light stretching in my room (aka stretching out my pants because I ate so much). Plus, I got like 450 minutes of Thai massage if that counts.

It felt good to let my body be, and actually to be less hungry than what I am normally working out so much. If I always go hard it’s also hard to sustain.

As with anything, balance is key. If its working out 3x a week never taking time off, and that works. Cool.

Or if it’s going hard all the time, 6+ workouts a week, then taking a complete week off, cool. As long as you’re moving!

^Justin says 'no' to the ninja pose. Can a girl live?

Mixing up my workouts is a relatively new thing for me since ClassPass. I started working out in college, and would glide on the elliptical for like 20 minutes reading People Magazine or having full on conversations with my friends, wearing a running skirt the whole time. Literally TRYING to avoid breaking a sweat. 

Then it evolved to hot yoga, spinning and now everything under the sun. CrossFit, yoga (hot, vinyasa, hatha, kundalini…) spinning, pilates, circuit training and random classes like dance, ha. It’s been an absolute game changer for how it’s made me LOVE working out and look forward to trying new things.

Let me know if you need any suggestions in Chicago, NYC or L.A!


Benefits of mixing up your workout:

  • You’re not bored. THIS IS SO KEY to lasting and sustainability with working out. Making sure you aren’t bored and you don’t dread it. Then you’re way more likely to workout and CONTINUE to workout in general.

  • You can try new things friends. Truly underrated are my ClassPass sister friends and the fact that we hit each other up every week to workout together. We can hang out, get dinner and workout, but more importantly do something fun and new, together. If you’re trying a new class and you don’t want to look stupid do, it with a friend, it then becomes fun.

  • It keeps your muscles “guessing’. Your body gets used to working out, and the benefits you see from working out can plateau if you’re doing the same thing. That’s like, when you start a workout, become obsessed, see results but then at a point it, stops giving you those results. PopSugar writes,

Adding variety to your workouts will keep your exercises from becoming ineffective. If you run at the same speed on the treadmill everyday for 20 minutes, your body will eventually hit a plateau. You will still be burning calories, but you'll need to increase your resistance levels or speed if you want to really maximize results. This is why personal trainers always push their clients to do more reps each workout session, because it helps boost their metabolism and as your strength and endurance grows, so should your workout.
  • Increased physical performance benefits seen in your body. By doing workouts like yoga, with other things like circuit training, you’re going to see a better ability to adapt and increased overall physical performance in your body. It’s like, you’re checking all the boxes. I've personally noticed greater body awareness, coordination and balance.

  • Weight loss. Oh yes, weight loss. Keeping your body guessing, you’re going to burn more calories because it’s not the same every time. Jillian Michaels preaches,


The Truth: To continue to challenge your body and improve your strength and conditioning, you need to switch up your day-to-day workouts — and try something new each month.

Ways to mix it up:

Get ClassPass. Game changer, I wrote about ClassPass here and here, and how it’s been awesome for me. It’s a little over a hundred dollars a month, and you have access to most gyms in your area. Unlimited classes, at a limit of three classes per one gym. Completely worth it, from my perspective taking into consideration classes nowadays are like $25-$40 dollars a class.

Have your friends all pick one class a week to try together.

I do this ALL THE TIME. The best sort of multitasking! 

Mix it up in your house, with things like the Bombshell Body Guide or online workouts via YouTube. Nowadays we have such access to the internet and ways you can do workouts at home, without even being embarrassed in a new class. I will get inspiration from workout chicks like Buff Bunny (it’s a weird obsession I have with her, ha. She’s so cute and funny and LEGIT) to mix up my lifting routines. 

Another good way to mix it up at home - is by using the TKO Jump Rope. It's super cheap, but high quality, and I'll use it to jump rope outside for 10 minutes, about two days a week. It's nice, because by the time you don't want to workout, you've already burned about 150-200 calories. I literally walk out my door, and do it before I run to warm up. I love the TKO ones because the grips are soft, and it's just a really nice jump rope that lasts.

Something else you can do to mix up your workout is get a heart rate monitor. The one I have is Beets Blu and it's comfortable, accurate and super affordable. 

Often seen in classes like Orange Theory and Circuit Works in L.A. it’s a good way to keep track of how much effort you’re ACTUALLY putting in. I mean, we’ve all gone on auto pilot with lackluster enthusiasm, droning through class watching the clock and praying for the ‘laying down part’ (could just be me). But a heart rate monitor can tell you when a workout was actually worth it, or how many calories you burned. Beets BLU sent me a heart rate monitor, that has an app that you can connect with it to monitor your progress. If you’re looking for a sport one, that’s super accurate because you wear it near your heart, you should definitely check out Beets Blu.

From the Greatist on the importance of Heart Rate Monitors, 

If there’s one accessory in particular that’ll get your fitness game on fleek, it’s the heart rate monitor. Not to knock colorful headbands and puny tank tops. (because we’re all for a little fitness flair!), but these gadgets go beyond the cosmetic and may help your overall fitness.

Case in point: Using a heart rate monitor may help you find your running sweet spot (aka your ideal training pace) and prevent overtraining. (More on that below.) Plus, gadgets that monitor heart rate are relatively affordable compared to other schmancy fitness trackers, so there’s plenty of value. Best of all, it's pretty easy to use: Simply strap the heart rate monitor on, connect it to an app or a watch (the monitors themselves often won’t have displays) and get your sweat on. These days, there are even “strapless” heart rate monitors that pick up your pulse from your wrist.



Okay so now that I shared my weird obsession with Buff Bunny and making my friends workout to hang out with me, YOUR TURN. What are your favorite workouts and ways to workout? Anything you do to make sure you’re keeping it fresh? Have you hit a plateau? 

Also if you’ve used a heart rate monitor, what’s your experience? I loved using the Beets Blu to remind myself how much I was really working out. As an example, Pilates, not much of a heart rate pusher, as spinning is, but I caught myself pushing myself more.

Always love catching up with you!

xoxo,

Krista