I am the woman who has struggled with weight since College. I am the woman who has never felt comfortable in a pair of jeans. I am the woman who gained 20 pounds my first year of marriage. After seeing pictures of our first Christmas together I decided to join a gym and eat low carb. I lost the 20 pounds and then got pregnant with our first little boy. I am the woman who gained 58 pounds during BOTH of my pregnancies. I am the woman who struggled through fad diets, running, starving myself and never seeing any benefit from it. In January, my family moved from South Carolina to Knoxville, TN. We left our support system, our church, our friends, and our family. My second little boys first birthday was quickly approaching and I had not lost but 10 pounds of baby weight. I was tired, lonely, and well.....depressed. I followed Amanda on Instagram for at least a year thinking how amazing she was, but, I could never look like that, Right? WRONG! After my little boy turned 1 in April, I took the plunge and signed up for my first round of FWTFL. I was determined to do whatever I needed to do to be healthy for my boys, my husband, and for myself! I did sprints with the stroller parked under trees, I planned workouts during nap time, I preplanned my macros and my meals. Honestly - It was the EASIEST program I had ever been a part of! I learned so much about myself. I am a STRONG momma. I am a HAPPY momma! But, most of all, I am a HEALTHY momma! I have lost a total of 30 pounds and 35.2 inches! I have learned so much about my body and health, and I can't wait to see how far I go! I LOVE the FWTFL lifestyle!
During this program I have lost inches, gained muscle, confidence and feel better than I have in a long time. Not only have I experienced all of those great benefits, but my journey has gone much deeper than that. A weight has been lifted from my shoulders where sadness once sat. There is happiness, hope and laughter back in my days. This program goes full circle. It changes EVERY. SINGLE. ASPECT of your life. It's truly amazing. I want to pay it forward and give everyone the opportunity to have their life impacted in the phenomenal way mine has. Everyone needs to have a little Amanda and FWTFL in their life.

While it may not be earth-shattering, there’s evidence to back up the advice that registered dietitians have been giving for decades. For many years, R.D.s have been urging weight-loss clients to eat dinner earlier and stop snacking a few hours before bed. It seemed like a no-brainer—after all, when was the last time a late-night binge consisted of a salad and carrot sticks?—but researchers from Brigham Young University decided to put the theory to the test.
You must have noticed that some of your friends eat a lot of sugar-based foods, fried foods, or cold drinks. Yet, they manage to have a flat stomach, the reason being they have a very high metabolic rate. If your metabolism is not good, you may have a bloated stomach. Thyroid conditions, diabetes, and other medical conditions can be the reasons for slow metabolism.
And no, coffee shouldn’t be the first thing you have. Give your metabolism an optimal morning boost to burn fat by drinking 12-20 oz of water with fresh lemon which is a great way to spruce up your h2o! Why this is essential is because everyone wakes up dehydrated whether you drink caffeine or alcohol. If you are dehydrated, you cannot burn fat because your body is too busy preventing the damage and protecting itself from the effects of dehydration. It is also vital to have either a snack or breakfast within 45 minutes of waking up because you don’t want to let your body go into starvation and storing mode because it will burn muscle and store fat instead to protect itself! Whether it’s having 1-2 Tbsp. of almond butter before your morning workout, or eating a veggie 2/3 egg omelet with 1/3 – 1/2 avocado + 1 cup of berries afterward, you will motivate your metabolism to burn fat all day long!
Do this: To ensure that your body is in optimal fat-burning mode, do 30-60 minutes of cardio first thing in the morning before breakfast 4-6 days per week. Feel free, however, to drink your morning coffee (without cream or sugar) and take 6-10g of mixed amino acids or a small amount of whey protein powder mixed in water beforehand. The caffeine will help you burn more fat, as will the amino acids (whether from a supplement or whey protein), as research from Kanazawa University in Japan has found. The aminos will also help prevent muscle breakdown during cardio.
Think of the typical toppings on your baked potato -- butter, sour cream, maybe cheese and bacon bits. If you substitute a sweet potato, you might not need any of that. Baked sweet potatoes are so full of flavor, they don't need a lot, unless you want to try a sprinkle of cinnamon. This can save you loads of calories. As a bonus, sweet potatoes are packed with potassium, beta-carotene, vitamin C, and fiber.
What’s more, your body digests protein more slowly than carbs, so it keeps you feeling fuller longer and zaps your need to needlessly snack. “During weight loss, you want more protein—to prevent hunger, enhance satiety, and minimize muscle loss, as long as there’s some degree of physical activity,” Tom Rifai, MD, regional medical director of metabolic health and weight management for the Henry Ford Health System in Detroit told Prevention.
While it may not be earth-shattering, there’s evidence to back up the advice that registered dietitians have been giving for decades. For many years, R.D.s have been urging weight-loss clients to eat dinner earlier and stop snacking a few hours before bed. It seemed like a no-brainer—after all, when was the last time a late-night binge consisted of a salad and carrot sticks?—but researchers from Brigham Young University decided to put the theory to the test.

Loretta Barna (My Honey) and I (Brian Lane) began the partners challenge apart for prep week and for week one. Loretta came home (after 10 1/2 weeks of being apart 😃) in time for week 2. We were both doing well at this point in time. By week 3 we were on vacation in California for my sister's 60th Birthday. We had good intentions of working out, but with all the family around it just did not happen. We did do our best in trying to watch what we ate and still posted our macros. So by the time we got back home, we were into week 4 and 11 days absent of exercise. Back at it until the middle of week 5. At this point we had made Loretta's flight plans to go back home to Ohio to be with her mom who is in a nursing home. So knowing I had limited time left to spend with her I made the decision to sleep in with her next to me. I think I worked out once in that week and a half. I believe Loretta worked out a few times while I was at work in that week and a half. But knowing that she had been in 3 different time zones within 3 weeks she was tired. Not making excuses for her, just telling you how she was feeling. Loretta went home yesterday (July 8th). 
Set up a box behind you and then lower your body until your glutes touch it. Touching the box requires you to “sit back” as you squat, as if you were lowering yourself into a chair, and this action gets the glutes and hamstrings maximally involved in the lift. It also helps you to perfect your squat form. You can start with a higher box and gradually move to smaller boxes as you improve, ultimately training your body to squat below parallel with no box at all. Better still, the box squat places no strain on the knees, so even people with knee problems can attempt it safely.
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