This program is the companion program for Alumni of the 7 Day Whittle Your Waist mini course!

It is designed to expand upon what you learned in the 7 day and offer incredible support for an additional 3 weeks. In 3 weeks you will solidify your knowledge and experience with Intermittent Fasting, carb cycling and quick, efficient workouts!


For $129, you’ll receive:

  • An entire 3 week meal plan, new recipes, low carb, moderate carb and high carb meals.
  • A food swap list to make it your OWN
  • New workouts to challenge you and build strength and flexibility
  • Daily support through a private FB group (priceless)

Your results will be outstanding and you’ll finish the program completely confident in your wellness journey!



What is intermittent fasting?  

Intermittent fasting is not a type of diet, but an eating schedule. Your body is always in one of two states: fed or fasted. In the fed state (anytime your body is digesting food), your body’s insulin levels make burning fat a challenge. However, in the fasted state (8-12 hours after your body finishes digesting), your insulin levels are lower and better able to reach into your fat stores. People rarely go into a fasted state throughout the day. In fact, the traditional theory of several small meals per day keeps us from ever reaching the fasted state. In addition, that type of eating schedule regularly spikes our insulin levels which also hinders fat loss. So, while eating several small meals per day can lead to weight loss (calorie deficits always do), you will likely be losing both muscle and fat. When you lose calorie burning muscle, you lower your metabolic rate and make it harder for your body to burn fat. You also might become frustrated because you never feel toned and fit, even though you are working out and eating clean.  

So, you don’t eat?  

Of course we do, Every Single Day! In this program we have eating windows, combined with our high and low carb days. We eat all of the time! We simply confine our eating to a shorter window throughout the day, allowing our bodies to enter into the fasted state.  

Will I be fasting daily?  

Yes. We will be fasting daily following a 16:8 protocol, fasting from 8pm to 12pm the next day (you may move that window accordingly by an hour or two either direction.)

What is carb cycling?  

A carb cycling program is an intentional variation of carbohydrate intake each week. Most carb cycling plans consist of high carb days and low carb days. In this program, we base our cycle on the workouts we will be doing to maximize fat burn and energy levels.  

Why carb cycle?  

Long term restriction of carbohydrates and calories can lower your metabolic rate and negatively affect your hormone levels. This is a big reason women find themselves at one of those weight loss plateaus. For a short period of time a significantly restrictive diet will bring you results. However, over time it will cause your metabolic rate to decrease. Once that happens you will see your weight loss stop and will need to restrict calories even further to lose more weight, thus lowering your metabolic rate once again. Not only is this a terribly unhealthy way to live, it is also incredibly frustrating.  

What does carb cycling do?  

Carb cycling allows for planned high carb days that increase your thyroid output and help you control hunger. Because you are cycling your carbs, you will also have low carb days that offset your high carb days. With this type of cycle you will continue to see fat loss, increased energy levels, and improvements to your overall body composition. Carb cycling improves insulin levels, helping your body to store less fat. When paired with intermittent fasting and effective workouts, carb cycling can help you break through those dreaded plateaus so you can truly look and feel your very best.  

Do I need to purchase any shakes or supplements to participate in this program?  

No! Throughout the program we will talk about the ease of utalizing a vegan protein powder and other helpful supplements like BCAA’s. While I am happy to share the products I use and love, none of them are required to participate. Nothing is required but hard work, commitment and positivity. 

If I am already a member of a gym and doing regular classes, or if I am meeting with a personal trainer, can I just continue with my current workouts, and use your food cycle?  

My honest answer to this question is: If what you are currently doing was working extremely well, you wouldn’t be looking into my program. If you were seeing incredible results, and were truly passionate about your current lifestyle, you would not be searching for other solutions. This program is designed to work as a whole. We pair our nutritional cycle with our workouts, because that is what gets the very best results. It is absolutely critical that we are fueling our bodies for our workouts, and teaching them how to burn fat instead of glucose throughout the day. If you belong to a gym like Orangetheory, are doing Pilates, Yoga or Barre, then I highly recommend you do my workouts for the 7 days. I definitely want you to keep doing workouts you love, so am all for you adding yours in after the week program. 

Do I need a gym membership?  

My workouts are home-based and recorded on video to follow, but you may certainly opt to take the workout to your gym.  

Do I have to follow a strict meal plan?  

I provide an Entire 7 day meal plan to follow as is, or you may opt to substitute foods from a food swap list.

Am I required to be on Facebook to join the program?  

YES. I run my groups in a private FB setting. Often, the missing puzzle piece is the support, accountability and motivation from a coach!


The body only really exists in two states – the fed (insulin high) state and the fasted (insulin low) state. Either we are storing food energy, or we are burning it. It’s one or the other. If eating and fasting are balanced, then there is no net weight gain...