My snacking was out of control. I knew I needed help with accountability. My daughter told me about this program.
What do you do to stay active?
Crossfit, hiking and many dog walks because I have 3 energetic dogs!
What has been your biggest challenge through this process so far and how did you overcome it?
Truly being honest with myself. I have been a huge sugar addict for years!
What has been your biggest success through this process so far?
Finally allowing myself and well being to come first. Along with getting off the sugar addiction train.
What do you like most about the flexible eating process?
I can eat what I want within moderation. Learning to adjust my menu based on my activities and commitments for the day.
What is your favorite treat to fit into your macros?
Peanut Butter! On toast, apples etc.
What is your favorite macro hack?
Any fun late night snack I can fit into my macros. Like chobani yogurt, with fruit added and freeze it.
What do you like most about having a nutrition coach?
Having someone to be there through my successes and hold me accountable during my failures. Someone who isn’t family or a friend. Sometimes it’s easier to share kinda personal stuff with someone you aren’t close to.
Would you recommend other to Flex Fuel and why?
Of course yes! The accountability factor is huge. The blogs, recipes, the facebook posts from people in the group. It has been life changing but understanding it is ok to be human too!
Thank you for all of your hard work and dedication Carrie, we are excited to continue this journey with you towards your healthiest life!
https://flexfuellife.com/wp-content/uploads/2019/01/carriefront.JPG150150katyhttps://flexfuellife.com/wp-content/uploads/2019/02/Flexfuel_Logo-200.pngkaty2018-12-30 17:42:542019-03-07 18:38:12Carrie- Age 58
Liese originally started working with us at the very beginning of Flex Fuel, over 3 years ago! She has been through multiple cuts and bulks, diet breaks, refeeds, intuitive eating and has worked to learn more about her mind and body every step of the way. She started in 2015 at 118 lbs, 18% body fat and 96 lbs of lean mass. A year later, after working hard in the gym and going through a cut and a reverse, she stayed the same weight but dropped down to 12.5% body fat and 103lb lean body mass! About another year later, continuing to phase through nutritional periodization she bumped up to 120 lbs but down to 10% bodyfat and 108 lbs lean mass. Now, after years of hard work she sits at 125 lbs 12% body fat and 110lbs of lean body mass and has found a place where she is comfortable and happy to maintain.
We want to show you this progression because it’s taken time, it’s taken consistency, it’s taken hard work and it’s taken her constantly evaluating what she wants, what’s important to her what her goals are. Achieving performance and aesthetic goals in a healthy way takes TIME. We live in an instant gratification era and often times if we don’t get results fast enough it’s easy to become impatient and jump to extremes. Building lean muscle is ideal because the more muscle you have, the more fat you will naturally burn at rest! We originally started her at 1900 calories and throughout the process, she now currently sits at about 2100 calories for maintenance.
NAME: Liese Nieman
What led you to Flexible Dieting/FF?:
oh man loaded question here. Well I originally started with Katy before FF was even FF, an original OG. But I started because I wanted to learn how to properly fuel my crossfit workouts and at the time my running
What do you do you stay active?:
crossfit 4-5x a week, a mom and also spend many weekends with my family either in the woods or on the water hunting and fishing
What has been your biggest challenge throughout this process?:
learning to let go of the scale. Since I spent most of my 3 years with Katy trying to actively gain muscle, the scale should move. That doesn’t always mean my brain understood that. Once I let that go, it was amazing the progress that was made
What has been your biggest success?:
Too many to mention but I would have to say freedom. Freedom to know that I have the tools to either count macros myself, intuitively eat or just even just take some time off and know that I can come back and be right where I left off
What do you like most about flexible eating?:
That it’s flexible! I have the room to eat things I wanted and never feel deprived. One day I could eat completely clean and hit my macros, the next day might have been a little different and had more treats and still hit my macros.
What is your favorite treat to fit into your macros?:
chocolate, I don’t think I’ve ever went a day without some sort of chocolate. I always said I wouldn’t give up my treats and I never have.
hmmmm that’s a hard one! I’m not sure. Eat all the veggies and save the carbs for treats
What do you like most about having a nutrition coach?:
everything! Katy is amazing, she is always there for me no matter what. She has talked me down a million times from mental breakdowns, been there for me everytime I needed to vent about life , supported me at each and everything I have done..She isn’t just my nutrition coach, she is a life long friend
Would you recommend FF to someone?
of course I would! I think anyone and everyone could benefit from the knowledge both Katy and Mal have. I know they have both helped change my life and the way I see myself and food. I hope that anyone who has been on fence reads this and takes that leap and trusts them . I promise you, it will be worth it
18# Bench Press PR in last 6 months!
20 RM Backsquat at 170# (220# 1 RM)
SUPER Close to a ring muscle up!
Consistently able to hit desired weights in the gym and feeling good in performance!
We are so proud of you Liese, thank you for all of your hard work and trust! We can’t wait to see what you accomplish in the future!
https://flexfuellife.com/wp-content/uploads/2019/01/NOW.png150150katyhttps://flexfuellife.com/wp-content/uploads/2019/02/Flexfuel_Logo-200.pngkaty2018-12-20 19:03:252019-01-31 18:14:46Liese: 3 Years of Hard Work= Results!
My friends/coworkers and I signed up together! At 6 months postpartum, I wasn’t happy with my weight or my performance, and I knew I needed to do something. I wanted the accountability, but also wanted flexibility to eat the things I wanted in a healthy way.
What do you do to stay active?:
I do CrossFit and chase my toddler around
What has been your biggest challenge through this process so far and how did you overcome it?:
Balance. Balancing being a mom to a preteen and baby/toddler, a wife, working full time, having a social life, while being active and eating right. Planning has been my biggest tool – both meal planning and scheduling my time to prep and workout. I like to simplify meal planning, I pick two lunches and two dinners to cook each week and prep over the weekend. It helps save my evenings for my family, and creates balance.
What has been your biggest success through this process so far?:
The scale, lets be real! Since signing up, I have lost approximately 35 lbs. I’m also wearing the smallest size I have in my adult life.
Why do you like most about the flexible eating process?:
I rarely feel hungry, and I can eat what I want (within reason). I like that there are guidelines and something to measure against, but I have the control over what I actually consume.
What is your favorite treat to fit into your macros?:
I’m a sucker for dark chocolate, or Justin’s dark chocolate peanut butter cups!
What’s your favorite macro hack?:
I like to tweak my snacks to hit my macros (ie peanut butter, yogurt, nuts, etc). I’m not too exciting I guess!
What do you like most about having a nutrition coach?:
The accountability for sure. Having someone that gets to know you and your quirks, while providing support and knowledge.
Would you recommend others to Flex Fuel and why?:
Yes. It’s super convenient. As long as you’re ready to commit to the process, it can be great!
We are so proud of all of your hard work Kate! Thank you for trusting the process, working hard and staying consistent!
Corina came to us mid- March wanting to lean down a bit and lose that “puff” Crossfitters can often feel as they gain muscle along with learning what the right balance of macros looks like for her.
She came to us already eating a very clean diet, high in Whole Foods and micronutrients but being an awesome athlete, knew honing in on her macros was the next step to seeing the results she wanted.
Although she has been hesitant to start counting macros in fear of it being tedious and not wanting to go down the obsessive route, To her surprise it has been quite the opposite!
Katy and Corina have worked together to find what works best to balance her family life, vacations, social events and performance goals and how macros work into that!
She is a great example of how often times, just finding the right balance of macros for you, can make all the difference! We have only cut down about 150 calories while re-balancing and finding a sweet spot in macros!
Performance is still rocking and she is finding that even if you take a day or weekend off, that doesn’t mean you have to make up for it the rest of the week, you always know how to get back on track and fuel your body right, not guilt yourself or punish it!
Great job Corina! We are so happy you chose Flex Fuel and are proud of all your hard work and dedication to the process!
https://flexfuellife.com/wp-content/uploads/2019/01/corinabeforeandafter.jpg150150katyhttps://flexfuellife.com/wp-content/uploads/2019/02/Flexfuel_Logo-200.pngkaty2018-06-28 01:14:262019-01-31 19:03:58Finding the Right Balance- Corina's Testimonial
We won’t lie, eating at a caloric deficit is not sexy or fun but if your goal is to lose weight or lean down, spending a period of time taking in less calories than you are expending is a must. It will never be as pleasant as getting to eat whatever you want, but if done correctly, it will yeild results that will last forever
The feeling of loving yourself in your own skin and knowing you worked your a** off to reach your goal tastes far better than any food that gives temporary satisfaction.
Your diet should not leave a bad taste in your mouth. Sure, there will be challenging times where self control will be tested but it shouldn’t be torture or something you feel you could never do again.
We believe that if you go about losing weight the right way, you will no longer look at the process as impossible.
Clients come to us for many reasons but the most common is to lean down and lose weight. So how do you reach your goals without going mad and raiding the pantry?! We have a few tips that will think change the game, the smallest changes in your diet and lifestyle can put that hungry monster to bed.
Micronutrients are the easiest way to get more volume of food for your macros. If you are filling you calories with foods that are rich in micros then you are naturally eating a lot of fruits and vegetables. Veggies will allow you to eat more food per gram than any other food type. If you are eating things like donuts, bread, protein bars, high fat dairy, sweet treats, etc., you will get very little volume of food. Packing in clean, whole foods will not only get you all the vitamins and minerals you need but your body will burn more calories digesting them! Refer to our previous blog post for some comparison examples, https://flexfuellife.com/blog/eat-or-part-2-nutrition-labels-and-serving-sizes . If you implement this first tip, you will immediately feel more satisfied!
So simple, yet so effective and often overlooked. You have probably heard at some point that dehydration can be mistaken for hunger and it’s true! We give all of our clients a water intake goal and many are shocked at how much they should be drinking. Our bodies need water to hydrate, regulate body temperature, remove toxins and help to metabolize our food, so without water our bodies cannot function at their full potential! When hunger strikes, try drinking a tall glass of water before running to the fridge! Make sure you are spacing your water intake throughout the day, this will keep you more satisfied and make it easier to hit your water goal!
Keeping variety in your food choices can be the ticket to staying satisfied and motivated while on a cut. Our bodies need a wide range of nutrients and by interchanging the types of foods we eat, we can be sure to get what our bodies need. It is easy to get in a rut of the same ‘ol foods that we know work and it can lead us down the path of boredom. Start by choosing a protein, carb or fat at each meal to switch up each day and it will be easy to incorporate new foods. Plan one new recipe a week or even hook up with a friend to make macro-friendly dishes you can swap! Macro-free seasongs are also a great way to put a spin on those foods you might be getting tired of! Keep it fresh and new and it’s garunteed to help!
Making sure your meals are spaced throughout the day and balanced properly are important to keep you satisfied, recover well, keep energy levels up and make sure you are fueled for whatever the day brings. Pre-planning and food prepping for the week can help ensure that you have food through the day, keep meals balanced, aren’t forced to go too long without food or opt for less than ideal options. Talk to your coach about the best way to space your meals and what types of foods to eat to best fit your schedule and lifestyle!
Volume of Training
This can be a tough one for all you workout junkies. It’s easy to think that more is better when it comes to hitting the gym, but this could actually be holding you back. If you are in a caloric deficit and are training just as hard as you were when you were at maintanence or even a surplus, chances are you are feeling tired, fatigued and/or recovering slower. Be aware of how you are feeling before, during and after workouts and if it is negative, think about pulling back a little bit on training. This does not mean that you have to do anything drastic! Start by lowering weights a little or if you are doing extra work on top of a normal class session, pull back on that. Listen to your body, play around with training volume and see if you notice improvements in mood, energy, performance and/or hunger. If you have a good response, take note of this! Cutting back on training can actually result in positive body comp changes!
If you are on a cut and struggling, go through this list and see if you are hitting all of the points. They may seem simple but they are often the things we so easily overlook and can make life easier if implemented! If you feel you do all of the above and are continuing to feel negative affects from your diet, talk to your coach! Your diet shouldn’t be torture and if you feel you are going to be unsuccessful, there are always steps you can take to keep positive and find a route that works best for you.
Remember dieting is not forever! It is a challenge and there will be moments that test you and how bad you want it, but know it’s temporary! Keep a positive mindset and a healthy balance.
https://flexfuellife.com/wp-content/uploads/2019/01/dog and cake.jpg150150katyhttps://flexfuellife.com/wp-content/uploads/2019/02/Flexfuel_Logo-200.pngkaty2017-07-24 17:28:172019-01-31 15:51:435 Hacks to Stay Satisfied During a Calorie Deficit