FASTer Way to Fat Loss with Deidre

Let's talk about time management! Here's 3 skills you can develop to decrease stress and enhance your well being by managing your time:

1. SET BOUNDARIES: We all know there are many tasks needed to complete in a day, whether it will be work-related or family-related. In order to manage your time & energy, it's important to set boundaries and commit to what's most important to you. 😊

2. CREATE A TO-DO LIST & PRIORITIZE: Work on setting time aside to create a to-do list for the week and then prioritize what is urgent and important, so you know how to schedule the week. There is no greater feeling than checking tasks off your to-do list. ✅

3. INCORPORATE DAILY SELF CARE: Life is overwhelming and stressful, managing time is difficult, but some daily self-care can help you rejuvenate and feel refreshed to continue to tackle your to-do list and anything else that life throws at you. Consider taking a daily walk, working out or preparing nutritious snacks as a part of your daily routine. 💕

Remember, the more efficient you are with managing your time, the more at peace you will be regarding your mental health!! Do you have another time management tip that helps you? I'd love to hear it!👂🏻

I didn’t want to be part of the 1 in 8 women that will be diagnosed with breast cancer in their lifetime.

But here I am!

I have received support, guidance and comfort from some incredible women in this club! To quote one of my new breasties… it’s the best club that you never want to join!

Did you “Feel them on the First” last Saturday?? If so drop a 🎀 in the comments below.

If not, Tanner, Tally and Wanda the Warrior want to remind you to do your self breast exam today!

Since it’s breast cancer awareness month, I’m going to be reminding you more than usual! Early detection saves lives and those self exams could make a big difference!

Be sure to share this to remind your friends to do their self exams too!

And if you’re in South Florida and want a way to get a mammo and/or ultrasound this month for a very decent cost, swipe to see what is offering.




🎀 🎀 🎀

WORLD SMILE DAY 😃

Yep, that’s a thing and it’s today!

Tanner is wearing his smile, and let me tell you why you should smile not just today, but everyday!

When you smile, your brain releases dopamine, serotonin and endorphins. This natural, feel-good chemical cocktail that your brain serves up when you smile helps you feel happier, more relaxed, less stress and anxiety, and it can even lower your heart rate and blood pressure.

And let’s not forget that smiling is contagious, so when you smile at someone, you could be helping them too because hopefully they will smile back and experience the response I mentioned above.

So tell me, did you know this about smiling? Does it make you want to go out and spread more smiles today?

Drop a 😃 below if you will be smiling more after reading this!

With it being Breast Cancer Awareness Month, I thought that it was a perfect time to share a fact sheet on Breast Cancer. 🙌🏻

It is so important to be informed on Breast Cancer because you never know who in your life could be affected by it!

Share this fact sheet with your loved ones to help keep them in the know and post to your story to inform your followers! 💓

All facts are from breastcancer.org.

This One Dish Creamy Spaghetti Squash Casserole is bound to be a crowd favorite! Savory and nutritious, you are going to LOVE it!! And did I mention there's very little mess, totally my kind of meal!

I hope you enjoy! 💗

Don't forget to SAVE for later! ☺️

Protein is one of the most important nutrients. 👇

It's the building block of your muscles, skin, enzymes, and hormones, and it plays an essential role in all body tissues.

Protein deficiency is a serious issue. It's estimated that one billion people worldwide suffer from inadequate protein intake, and the consequences can be severe.

Not getting enough protein can cause:

A loss of muscle mass

A greater appetite, which leads to a higher calorie intake

Skin, hair, and nail problems

Good news, it's easy to get more protein in your diet! Here are a few ways to make sure you're getting enough:

🍳 Eat more beans, nuts, and seeds (they have about 10-20 grams of protein per cup).

🍳 Add Greek yogurt to smoothies or mix it with peanut butter for a great after-workout snack.

🍳 Have hard-boiled eggs prepared for when you feel like you are lacking protein!

What's your favorite way to get some additional protein throughout the day? Drop it in the comments below and save this post to come back to on those days you feel like you need some extra protein! 🙌

A new month means it's time for new goals!🙌

Staying on track of your goals can be intimidating, but I'm here to help make it easier!

When determining your goals, you should make sure that you are writing SMART goals.
SMART stands for:

Specific: Be specific about the health and wellness goals you want to reach.
Meaningful and Measurable: Think about why you want to achieve these health goals. What are ways in which you can measure your progress?
Attainable: What are specific steps you will take to achieve your goals?
Realistic and Relevant: Be realistic about the goals you set. Setbacks often occur because our goals are unrealistic.
Time-Bound: Give yourself a realistic amount of time to achieve your goals.
Smart goals help you to create specific and attainable goals so you don't get overwhelmed!✨

When you are working on achieving your goals, make sure to give yourself grace! This can mean having a backup plan for your dinner, workout or accepting help from others! It is ok to accept support from those around you! They want you to achieve your goals! 💪

What are your goals for this month? Let me know in the comments below! 👇

If you're ready for accountability like no other, and you're a past client of the FASTer Way, join me in VIP! Our Empower45 challenge kicks off today & it's 45 days of daily gratitude, personal development, water, vitamin C and walking! The challenge comes complete with a checklist + a guide to keep you on track! Not to mention daily workouts, weekly meal plans and support from me!

DM me to chat about it! 💌

It's WELLNESS WEDNESDAY! 💪

I am VERY excited to talk about a topic that is SO personal & important to me - genetic mutations!

There are SO many genetic mutations that are associated with the risk of breast cancer. One of the most well-known mutations is the BRCA. Many people are aware of BRCA and might have even been TESTED for BRCA a long time ago, but genetic testing has evolved SIGNIFICANTLY in recent years so it would be a good idea to get screened again.

Early detection & regular screening are SO important. 👏

If I had not been getting screened every six months, things could have been very different for me & my PALB2 mutation.

I often hear "I don't wanna know".

This is NOT the way to approach your health. 🚫 The pro of knowing is that you can be more proactive with your screenings, you can be on top of your screenings, sometimes it allows insurance to pay for additional screenings like ultrasounds and MRIs that they don’t normally pay for.

With that being said, just because you have a gene mutation, it doesn’t mean you’re going to get that cancer. When I met with the genetic counselor they still believe only 5 to 10% of cancer diagnosis come from a gene mutation. Most cancer causes, at over 70%, come from lifestyle and environment. So, if you do find out you have a gene, in addition to frequent screenings, you could also make some lifestyle changes if you wanted to, which could be just as important and valuable! ✨

Send this post to a friend to give them a very important reminder to get SCREENED for genetic mutations! 👌

Happy Thursday everyone!

Snacking on the go is a pretty common occurrence in my busy household! I love to keep easy & healthy snacks on hand to sneak in when I can! 😍

🙌 Boiled eggs - Boiled eggs are SUCH a great way to get a high dose of protein! They are also amazing for your brain health, eye health, & they help keep your bones healthy and strong!

🙌 Nuts - Nuts are HIGHLY nutritious & are loaded with antioxidants. Nuts are so easy to eat quickly while in the car or out running errands.

🙌RX Bars - These bars are SO yummy! RX bars are jam packed with protein to give you energy throughout the day.They are made with pure & healthy ingredients that leave you feeling very content!

🙌 Fresh Fruit - Who doesn't love some fresh fruit?! I love to slice up some fruit before heading out somewhere to get a bit of sweetness into my day while still focusing on my health goals.

🙌 Koia Protein Shake - These are SO delicious, they DO NOT taste healthy! There are SO many different flavors & they are very easy to grab while on the go!

🙌 Dried Edamame - Dried edamame is a great source of folate & vitamin K which are GREAT for heart health. They are also packed with antioxidants which are amazing for your immune system.

🙌 Turkey Jerky - Turkey jerky is an AMAZING source of lean protein. Turkey is an amazing food to eat whether you're trying to lose fat or gain muscle!

🙌 Hummus - Hummus is obviously one of my favorites! There are so many different flavors to choose from & make for such an easy and filling snack for the whole family.

What are your favorite on the go snacks?! Let me know down below! ✨

Diet culture is HUGE and there is so much information out there that might be leading you in the wrong direction! ✨

The reality of diet culture is that you don't need to diet to reach your health, fitness, and wellness goals. As a health coach, I see and hear SO many dieting tips everyday. Here are some seriously bad dieting tips I have come across 👇

👉 Cutting out entire food groups. Your body needs all the macro and micronutrients to function at its optimal level. It is important to eat whole foods that have these macro and micronutrients.
👉 Low carb diets. Our bodies NEED carbs! Instead of a low carb diet, carb cycling is a much safer option for our metabolisms and hormones.
👉 Punishing yourself with exercise. Exercise should be something you do because it makes you feel good, not because you think you have to based on what you ate.
👉 Dieting. Diets don't last, it's as simple as that. To create healthy habits that will continue on throughout your life you need to create a healthy relationship with food and exercise and eat foods that make you feel good.

The biggest thing is your mindset around food and exercise. Creating a positive mindset around food can be LIFE CHANGING!

What are some of your seriously bad dieting tips you've heard? Comment below!

🙌 Fueling your body + Lifting = The body you have ALWAYS wanted 🙌

Most people trying to lose weight want a trim yet toned body.

Oftentimes, traditional weight loss programs focus on cutting body weight and hitting lower numbers on the scale rather than gaining muscle and losing fat. 👎

Obtaining a healthy ratio of muscle mass to body fat can improve your overall health while decreasing your risk of chronic diseases such as diabetes, heart disease, & so much more.

Solely following fad diets or restrictive eating while focusing on cardio is NOT going to get you to your health goals of gaining muscle mass. Your body needs energy filled foods to give you the strength you need.

Spend your time eating nutrition-rich foods & LIFTING! Fat loss only unveils what is underneath the fat. Muscle can't appear if you haven't built it yet! 💪

What are your thoughts? Comment down below if you found this helpful! ✨