How to Lose Weight Fast: 3 Simple Steps, Based on Science

Posted by Wendy Lucas on April 8, 2019 at 4:05 PM Comments comments (0)

How to Lose Weight Fast: 3 Simple Steps, Based on Science

STEP 1: Cut Back on Sugar and Starches

STEP 2: Eat Protein, Fat, and Vegetables

STEP 3: Lift Weights 3x Per Week 

There are many ways to lose a lot of weight fast.
However, most of them will make you hungry and unsatisfied.
If you don't have iron willpower, then hunger will cause you to give up on these plans quickly.
The plan outlined here will:
Reduce your appetite significantly.
Make you lose weight quickly, without hunger.
Improve your metabolic health at the same time.

Written by Kris Gunnars, BSc on March 14, 2018

How I Stay Lean! (My Healthy Habits!)

Posted by Wendy Lucas on October 29, 2017 at 11:55 AM Comments comments (0)

How I Stay Lean!" target="_blank">

Intermittent Fasting (I usually fast from 8pm until noon the next day)... this is the 16:8 method.
Core Power Yoga (I usually go daily)
Avoid Negative Vibes / Negative People
Surround myself around like-minding people
Pure Barre (great small micro-movements or a lean/toned body, and it is low impact so easy on the back and the joints)
Eat mostly plant-based foods (veggies)
Drink water
Drink Green Tea (I like mine with honey)
Take Epsom Salt Baths at night to get Magnesium and recover
Sleep 8-9 hours nightly!
Walk outside
Eat chicken or fish or tofu instead of beef for protein
I love eating protein bars (right now I'm super into Pegan bars by Julian Bakery)" target="_blank">

Intermittent Fasting

Posted by Wendy Lucas on October 29, 2017 at 11:35 AM Comments comments (0)


Intermittent Fasting may slightly boost metabolism while helping you eat fewer calories. It's a very effective way to lose weight and belly fat.

 I personally do the 16:8 method, where I fast 16 hours and eat during an 8 hour window. 

Fast from 8pm to noon the next day:

A Typical day looks like this:


 BEAUTY COLLAGEN COFFEE  (I add Collagen Peptides Powder, Stevia Extract, and a splash of Plant-Based Dairy Free Unsweetened Almond Milk or plant-based creamer). 

6:00 AM - 11 AM TRAIN CLIENTS / TEACH PRIVATE YOGA- I try to get to the gym early to prepare for my first client and walk on the treadmill and do my morning stretches.

(During this time, I add BCAA's to my water (to help prevent muscle loss and provide protein to the muscles), I may also drink more coffee or herbal tea or green tea throughout the morning.

12 PM-1 PM FASTED WORKOUT -  Pure Barre workout.

1:30 PM First Meal! I will usually have a green smoothie, with hemp protein, coconut butter, spinach, pineapple, hemp seeds, and chia seeds.
Other things I will have for this meal are anything plant-based....lentils, purple yams, tofu curry thai with brown rice, hummus with veggies, fruit smoothie, oatmeal, nuts, salads, cooked veggies,shirataki noodles, korean radish, brown rice with beans and guacamole bowl, acai bowl with peanut butter, burger lounge Organic Quinoa Veggie Burger Lettuce Wrapped, Veggie Soup.

5:15 PM - 6:15 PM HOT VINYASA FLOW YOGA PRACTICE or a long power walk.

7 PM Dinner: vegetable based meal such as; Pho veggie tofu soup, lettuce wrapped quinoa veggie burger, Tofu with Veggies/quinoa, a huge salad with chickpeas and hemp seeds, a protein smoothie, or curry tofu with veggies. I also like to snack on popcorn, fruit, nuts, seeds. For dessert I like dark chocolate (vegan), and all-natural peanut butter. I love chamomile tea with honey and lemon to finish the evening =) 


There are many methods to IF, please read about it here:

10 Day Transformation - Lose Weight and Get Healthy!

Posted by Wendy Lucas on August 7, 2015 at 1:35 PM Comments comments (0)

Purium 10 day Transformation

Use code: FITWITHWENDY to get $50 off your transformation.

Watch how it works:

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Green superfoods. Lose Weight. Burn Fat. Build Muscle. Organic, Vegan, Non-GMO. Increase Energy and Mental Focus. Cut out processed foods. Cut out sugar. Change your tastebuds and start eating healthier today =)

10 Day Detox Diet Meal Plan

Posted by Wendy Lucas on June 5, 2014 at 7:50 PM Comments comments (0)

10-Day Detox Diet Meal Plan

by Dr. Mark Hyman

Breakfast: Whole Food Protein Shake

This shake will give you plenty of energy for your day. It is made 100% from whole, fresh, real food, focusing on healthy fats and antioxidants.

• 1/2 cup frozen wild blueberries

• 1/2 cup frozen cranberries

• 1/4 lemon with rind

• 1 tbsp. almond butter

• 1 tbsp. pumpkin seeds

• 1 tbsp. chia seeds

• 1 tbsp. hemp seeds

• 2 walnuts

• 1/4 avocado

• 1/2 tbsp. extra-virgin coconut butter

• 1/2 cup unsweetened almond milk or hemp milk

• 1/2 cup water Combine all of the ingredients in a blender.

Blend on high speed until smooth, about 2 minutes. If the shake is too thick, add more water. Makes one shake.

Lunch: Super Salad

• Choose a green base: arugula, spinach or mixed salad greens.

• Choose three vegetables: red, green or orange bell pepper, celery, mushroom, snap peas, jicama, carrots, radish, broccoli, cauliflower, cabbage, onion, roasted peppers, artichoke hearts, parsley, dill, cilantro, mint.

• Choose one healthy fat: ¼ avocado, 2 tbsp. nuts or seeds (walnuts, almonds, pumpkin or sunflower seeds), 2 tbsp. olives (kalamata).

• Choose one serving protein (4 ounces): Salmon, sardines or shrimp (wild fresh or canned), organic chicken or turkey, cubed tofu or tempeh.

• Choose your dressing: 2 tbsp. tahini with lemon juice, 1 tbsp. olive oil with lemon juice or apple cider vinegar.

Dinner: Nourishing Meal

• Choose a green base: Broccoli, asparagus, arugula, spinach, kale or chard

• Steam or lightly sauté with some garlic and olive oil or coconut oil.

• Add 4-6 ounces of protein (options: organic / wild caught, chicken, turkey, salmon, shrimp, scallops, grass-fed meat, canned salmon, sardines, hard boiled omega-3 eggs, tofu or tempeh.)


• Choose either: creamy tahini, hummus or tapenade with sliced raw veggies of choice.


• ¼ cup mixed nuts (raw if possible, like almonds or walnuts). 

The 10-Day Detox Diet Meal Plan Allowances

Unlimited Non-Starchy Vegetables Allowed:

Arugula, artichoke, mushrooms, Swiss chard, asparagus, dandelion greens, mustard greens, tomatoes, bean sprouts, eggplant, onions, turnip greens, beet greens, endive, parsley, watercress, bell peppers (yellow, red or green), fennel, radishes, celery, broccoli, garlic, radicchio, chives, Brussels sprouts, ginger root, snap beans, collard greens cabbage, green beans, snow peas, jalapeno peppers, cauliflower, hearts of palm, shallots, kale, summer squash, zucchini, spinach and lettuce.

Approved to cook & season meals with:

Coconut oil, olive oil, nut butters, nuts & seeds (hemp, chia, flax, pumpkin & sesame), coconut milk, unsweetened almond milk, balsamic vinegar & apple cider vinegar, low-sodium vegetable broth, Dijon mustard, sea salt and black pepper, turmeric, cayenne, thyme, rosemary, chili powder, cumin, sage, oregano, onion powder, cinnamon, coriander, cilantro, paprika and parsley.