My Book Is Getting PUBLISHED! 🤩

🥳🎉 Woo-hoo! I am so excited to finally share this!

Yesterday was a big day, the day my book finally was finished and submitted for publishing with Amazon and KDP (Kindle Direct Publishing).

While this doesn't "yet" mean it's available for purchase on Amazon, it IS the final step before it is available, which is still exciting. This also means that my physical book will be available for purchase just in time for holiday shopping, and also with plenty of time to purchase before the new year!

As many of you may know, this has been a year-long labor of love (sweat and tears), and I'm so proud to have finally finished it. My goal with this handbook is to replicate myself in a concise kind of book format for anyone needing fasting support for permanent results.

I have taken an incredibly large amount of time (I did not want to rush this) in the writing and editing because I wanted this to be as authentic and personable as possible. Similar to my fasting journey, I knew if I rushed this process, or "half-assed" it, I would not have had the same end result. As I've shared how proud I am of my weight loss journey, I'm just as proud to have finally finished compiling all this valuable information together in my book.

The feedback I have been getting from my book already from the sales of the digital format has been really special and meaningful to hear from readers. I truly feel that this book is such a unique and thoughtful compilation of guidance and support, unlike any other fasting resource currently available (trust me, I've looked).

Check out this review on my Etsy store:

I truly believe this handbook has the potential for massive health improvements in the lives of those who need it. I can't wait to continue to hear about how others benefit from using my book in their health and wellness journeys.

Side note- if you've used my digital handbook and have had ANY success with it, send me an email, I wanna hear about it!

Since I love having an important project to continue to work on, with the completion of my handbook, I've realized I'm ready for my next challenge.

My next focus project is now going to be to continue spending more time working on my reflective/supportive (and kind of artsy) manuscript, which will really go into deep detail on all the hard, messy, and emotional lessons I overcame that contributed to my emotional eating. I'm really excited to share more of my story and the nitty-gritty details of the behind-the-scenes of my mindset and how you can implement my hard-learned lessons into your lives to also improve your health and wellness.

So, if you're interested stay tuned for that too!

I promise I will send out notifications when my handbook is available to purchase from Amazon, and I look forward to seeing pictures of you all with your copy!

Big thanks and gratitude to you all again, and big supportive hugs to you too!

✨💛-VS

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I recently announced my special BLACK FRIDAY BOGO sale, but just in case you missed it, here's the breakdown.

With the 30-Day Fasting Support Plan (and everything that already comes with it), I have decided to also include the Group Support Plan, which includes access to 6 online group meetings, FOR FREE! These group meetings are held bi-weekly (all available dates are on my calendar). So if you are ready to get started on your journey and really benefit from bonus group support, this sale will cover all the bases!

My BLACK FRIDAY SALE will continue to be effective for the rest of this year:

30-Day Fasting Support Sale:

• (4) 30-minute consults

• "The Fasting Focused Lifestyle Official Handbook"

• FREE Group Support Plan: (6) Online Group Sessions

(Originally $200 USD together), now only $98.95 USD

And for those who need support, but don't quite need the full consultation services, I am still running a subscriber promotional sale on my handbook:

"The Fasting Focused Lifestyle Official Handbook" Sale: (Originally $34.95) now only $19.95 (*must be a subscriber to my email list to get promotional code!)

I know how many of us are under financial hardship, especially this time of the year. Everything has become so insanely costly with the increase in prices of everything. I also know there are many folks out there who have contacted me about getting support because of low funds and inability to pay.

To help folks experiencing this I have rolled out an additional promotion:

30 Minute Session - Pay What You Can

Book Now

Big virtual hugs to you! You got this! Now let's go get your after! 😉

Using Fasting Through The Holidays & A Special SALE!

Instead of thinking about this lifestyle tool as a limiting restriction, think of it as your lifestyle balancing tool, especially through this holiday season.

Last year I made this video for my TikTok account with my top 3 tips to easily make it through the holiday season with minimal (or none) weight gain. In this post, I'll go over each tip in a little more detail.

Tip #1 - Fast Consistently

This should be pretty self-explanatory if you have consulted with me or have seen any of my other content, but it's true. Even on days of big planned feasts, I would absolutely still advocate for fasting in the earlier part of the day to help offset the high consumption of food to be eaten later. Bonus, I would highly advocate for integrating some form of physical activity during this time also. My personal plans (for Thanksgiving) are to do our traditional 5k "Turkey Trot" in the morning before we go to our friend's house to eat later. While I am NOT aiming to hit any personal record, we all habitually enjoy our holiday tradition that we have participated in each year since before my husband passed away. I believe my earliest memory was doing it while pushing our babies in a double stroller at our local YMCA.

Exercising during a fasting state increases lipolysis in adipose tissue while also stimulating peripheral fat oxidation, resulting in increased fat utilization and weight loss - NIH Study

Tip #2 - Always Break With A Dietary Fat

Think about this for a moment, when your body is in a fasted state, it's using your body fat for fuel. So naturally, the most gentle and effective way to break that fast is to consume a dietary fat to break. Now I would NOT advocate for a massive serving when you do. Conversely, I would encourage you to remember that your stomach is roughly the size of your fist (unless you've had stomach surgery) and to use your hand as a serving size instead of thinking or feeling like you have to make a serving size from any other kitchen tools.

What's a good dietary fat?

For this, I would encourage you to think about the nutritional density, specifically the ratio of dietary fats in the foods you'd like to use to break. Personally, I tend to reach for a handful of nuts, either cashews, pistachios, or a good serving of avocado when breaking. Getting to know the quality of your favorite food choices will be very helpful on your fasting journey. I would also encourage you to get creative and think about food new food options or combinations so you never get too tired of the same choices each day.

Tip #3 - Eat Carbs Last!

To reinforce this point, I am going to include the following graph and link to Dr Jason Fung's video on this topic:

Eating carbs last versus first is more beneficial in reducing insulin and glucose, which plays a big role in weight gain. To maximize weight loss, eat the carbs last. -Dr. Jason Fung (see video here)

Remember that during the holidays, you can (and should) always still participate in the special meals and treats that are often present during these gatherings. As mentioned and discussed above, the timing of your food consumption can absolutely make a difference in your daily fasting routine and consequently have a last effect on whether or not you are able to keep up this lifestyle even after the holidays are over.

Bonus, using a small serving (or capsule) of apple cider vinegar can help to minimize the glycemic and insulin effect after eating a carb-heavy meal. (for more info on this topic see video linked here)

Bonus Tip #5 - Check In With Yourself

Do you have a daily routine of checking in with yourself? If not, you may want to consider thinking about how you can integrate moments to take mental, hormonal, and emotional inventory in the morning, and throughout your day, especially while in a fasted state. I personally recommend integrating moments of meditation as often as possible, in each day of your journey.

What I mean specifically is to check your level of stress, think about how much tension you feel in each moment that you can, and consciously recognize if you are holding or clenching your muscles because of external stressors that may be on your mind. My personal favorite method is to integrate boxed breathing methods.

I've attached a video link to a great resource with Headspace:

Please Enjoy Your Time With Friends & Family

Many of these special holiday gatherings are wonderful opportunities that don't get to happen for the rest of the year. So I would encourage you to mindfully be as present as possible with each gathering, especially when they're focused around food. Think of additional activities or physically active things you can do with your loved ones that do not revolve around food. Whether active games or walks outside, the memories you make in these times of gathering can always be thoughtfully re-centered towards long-term healthy traditions if you are willing to make the small changes.

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I recently announced my special BLACK FRIDAY BOGO sale, but just in case you missed it, here's the breakdown.

With the 30-Day Fasting Support Plan (and everything that already comes with it), I have decided to also include the Group Support Plan, which includes access to 6 online group meetings, FOR FREE! These group meetings are held bi-weekly (all available dates are on my calendar).

If you are ready to get started on your journey and really benefit from bonus group support, this sale will cover all the bases!

My BLACK FRIDAY SALE will continue to be effective for the rest of this year:

30-Day Fasting Support Sale:

• (4) 30-minute consults

• "The Fasting Focused Lifestyle Official Handbook"

• FREE Group Support Plan: (6) Online Group Sessions

(Originally $200 USD together), now only $98.95 USD

And for those who need support, but don't quite need the full consultation services, I am still running a subscriber promotional sale on my handbook:

"The Fasting Focused Lifestyle Official Handbook" Sale: (Originally $34.95) now only $19.95 (*must be a subscriber to my email list to get promotional code!)

I know how many of us are under financial hardship, especially this time of the year. Everything has become so insanely costly with the increase in prices of everything. I also know there are many folks out there who have contacted me about getting support because of low funds and inability to pay.

To help folks experiencing this I have rolled out an additional promotion:

30 Minute Session - Pay What You Can

Book Now

Happy Thanksgiving and big virtual hugs to you! You got this! Now let's go get your after! 😉

I Wish I Could Help Everyone For Free, But Instead, I Have A Solution!

Pay what you can.

Yes, you read that right.

I know how many of us are under financial hardship, especially this time of the year. Everything has become so insanely costly with the increase in prices of everything.

I also know there are many folks out there who have contacted me about getting support because of low funds and inability to pay.

While I have helped many folks and close friends for no charge, it all too often has resulted in falling off the wagon completely. Studies show that when we invest money, even a small amount, into our weight loss efforts, we're more likely to stick with it.

This is why I have decided to start to offer support for what you can afford. I have set a reasonable minimum donation fee of $5. My hope with rolling out this offer is to allow access and support to anyone who is genuinely ready to dedicate themselves and start, while also experiencing limited financial resources. These people are often the ones who suffer the most yet need the most help.

Please know that consultations with me will always be safe, supportive, and respectful. My goal is to always empower every faster with the tools needed to be as successful as possible, I want to see you succeed!

30 Minute Session - Pay What You Can

Book Now

Please know that your request to book will be approved after receipt of the donation to PayPal.

I hope this option continues to be an accessible option for anyone in need who has felt like they could benefit from 1-on-1 coaching with me.

I believe in you, even if you don't - VS

---

I recently announced my special BLACK FRIDAY BOGO sale, but just in case you missed it, here's the breakdown.

With the 30-Day Fasting Support Plan (and everything that already comes with it), I have decided to also include the Group Support Plan, which includes access to 6 online group meetings, FOR FREE! These group meetings are held bi-weekly (all available dates are on my calendar).

If you are ready to get started on your journey and really benefit from bonus group support, this sale will cover all the bases!

My BLACK FRIDAY SALE will continue to be effective for the rest of this year:

30-Day Fasting Support Sale:

• (4) 30-minute consults

• "The Fasting Focused Lifestyle Official Handbook"

• FREE Group Support Plan: (6) Online Group Sessions

(Originally $200 USD together), now only $98.95 USD

And for those who need support, but don't quite need the full consultation services, I am still running a subscriber promotional sale on my handbook:

"The Fasting Focused Lifestyle Official Handbook" Sale: (Originally $34.95) now only $19.95 (*must be a subscriber to my email list to get promotional code!)

Big virtual hugs to you! You got this! Now lets go get your after! 😉