It's Time For You To Focus On Things That Will Push You Toward Success. I Can Help You Get There!
it's time to confront yourself
What's your why? When was the moment you decided that enough was enough and it was time to do something different? My why was that I was tired of always being tired. Tired of not knowing what I was eating and SICK AND TIRED OF BEING SICK AND TIRED. I had to change my life. I had to change my habits. Are you ready?
What's stopping you?
WHAT ARE YOUR TRIGGERS?
Chances are you're...
Not new to trying to loose weight and sticking to it.
Having trouble creating and sticking to boundaries, goals, & intentions.
aware of the changes you need to make and things you need to do.
And you want to...
Find something that works with you and you can do longterm.
Develop a routine that you can stick to when alone and when you're at social gatherings.
Have someone to hold you accountable and not accept your excuses.
Need Accountability?
When you sign up, I will be ready at the track to coach you, to train you, to change the way you see food and the relationship you have with it. I will do this, but you must show up to the track. You must be ready to commit, you must be ready to be done with old habits, and ready to establish new ones. This isn't a diet, this isn't a loose it and go back to what we did before, this is a lifestyle change. A mindset change.
I am ready, are you?
Coach's Corner
15
$
Have more questions?
20 minute consultation call
Have your personalized questions answered.
Keto Crash Course
80
$
90 Minute 1:1 Coaching Call
Keto Kickstart eBook
Personalized Macronutrients
Fasting Devotional/Weigh-In Journal
Intermittent Fasting Guidance
Carb Manager App Tutorial
Sample Meal Plan
Keto Powercall
30
$
30 minute intimate
informative call
Will discuss keto basics
Make sure keto is a right fit for you
Explain macros
How to make keto budget friendly
Coach Accountability Session
What I love most about this group is the Coach and the support you get from everyone. Coach Kenya took the time to explain the process and she's consistent in her support to me. She encourages you to know you can overcome your unhealthy habits. It was easy to follow when I had questions she would respond to me in a timely manner! Coach Shaikenya is a realistic coach. She doesn't allow you to sell yourself short on the goals you want to achieve! With all that being said, if you want change and help, she is the person to start and finish your journey!
-Halesha F.
frequently asked questions
FREQUENTLY ASKED QUESTIONS
Can I practice intermittent fasting on keto?
Yes, you can. It is a very useful tool to boost ketone levels and fat burning. However, you should get keto-adapted first before attempting it.
If you are on diabetes medication that can cause hypos, it is important to check which precautions to take before adding intermittent fasting to a ketogenic diet.
Is keto expensive?
You can start keto with what you already have in your home as the foundation. There are several things that you can add to broaden your experience but these things are not necessary to start keto. You can start with a protein, veggie, and healthy fat.
I’m physically active, can I still do a ketogenic diet?
Many people are concerned that a ketogenic diet might not be compatible with a high-energy lifestyle. Research actually suggests the opposite, in that ketones can improve performance.
However, you should reduce your workout intensity or not engage in anything that demands a ton of glucose while you try to get fat-adapted.
What is the keto flu?
It’s when people go keto and feel like they got hit by a truck! The most common complaints are intense headaches and low energy.
Keto flu can last a few days to up to a week, but it’s avoidable. Make sure you up your electrolyte intake as soon as you drop your carbs to ketogenic levels. Insufficient electrolytes are the number one cause of keto flu.
Is all this fat I’m eating on keto bad for my heart?
Fat has been unfairly demonized when it comes to heart health. Neither dietary fat nor dietary cholesterol is the villain when it comes to cardiovascular disease risk and mortality. Instead, we should be looking first at chronic inflammation from the Standard American Diet (SAD), chronic stress, and other lifestyle and environmental factors.
There is abundant evidence to support that position, but let me just drop two recent meta-analyses here:
What does being in a state of ketosis mean?
Being in a state of ketosis means that your body, more precisely your liver, is producing higher levels of ketone bodies to supply energy for your brain, heart, and muscles. For that to happen, carbohydrates need to be sufficiently restricted and your protein intake capped at a certain level. A state of ketosis can come and go through any day but with time you’ll learn how to stay ketotic for longer.
Do I have to starve to do keto?
No, you should never starve while doing keto. In the beginning, you will go through a detox season, but that will pass. Once you begin eating according to your macros and your body enters a state of ketosis, then you will be able to go longer with what you DO put in your body.
What is keto-adaptation and what does it feel like?
The term keto-adaptation refers to your body’s transition from burning primarily glucose as fuel, to being able to also use ketones produced from burning body fat.
It will take a few days or weeks to feel your absolute best on keto. You may experience symptoms of carbohydrate withdrawal at first, but once you become fat-adapted, you’ll find that you won’t crave carbs as much anymore.
What are macros?
The three macronutrients are carbohydrates, fat, and protein. They can all be metabolized into usable energy in the body. When people in the keto diet world talk about their macros, they mean how much carb, fat, and protein they eat daily.
Can I do keto if I don’t eat dairy?
Absolutely, lots of keto folks don’t eat dairy. Get your fats from coconut, olive, and avocado products; nuts and nut butters; and canned small, oily fish. Coconut milk can substitute for cream in many recipes.
Is eating all this fat bad for my liver?
People hear “fatty liver” and assume that it is caused by eating too much fat. In fact, non-alcoholic fatty liver disease is related to hyperglycemia (high blood sugar), insulin resistance, and metabolic syndrome—all things related to eating too many carbs. Keto is known to reduce each of those risk factors.
Should I buy this keto supplement? My neighbor swears it helped her lose 15 pounds.
No.
Ok, hear me out, I’m not opposed to exogenous ketones in certain circumstances (that’s ketones you take as a supplement, as opposed to ketones your liver produces). However, weight loss never comes in a bottle. Eat well, move, sleep, manage stress.