-Faster Fitness Journey-

Hey Guys!

Wow Savanna and I have been dying to post this blog topic for about two weeks now!

'6 Week Fat Loss Challenge'Faster FitnessI have been asked by so many of my followers, and friends what Faster Fitness is and how they have been helping me in my fitness journey! So now is the PERFECT time to launch this post. I started my about 4 weeks (5 weeks tomorrow) ago. At the end of my first two weeks I lost 7 lbs and 2% body fat. When talking to Marshall (the owner of Faster Fitness) about these results, he said that of course the 7 lb loss was amazing, but the 2% body fat loss was INSANE! For me, that was very encouraging and has pushed me hard to get one step closer to my goals with this plan! It has been SO hard, but has gotten so much easier. My cravings were REALLY bad the first week. I craved sugar and carbs HARD core but stuck it out , and now I'm honestly not craving it anymore at all!

Anyways, long story short, I chatted with my best friend Savanna (Marshall's wife) in early January about how I've been getting so frustrated with how much weight I have gained over the last few months and how I would love her and Marshall's guidance in what my next step should be. Savanna mentioned that I should talk with Marshall and Greg (the other main trainer at Faster) about doing the '6 Week Fat Loss Challenge'! I was a little hesitant about it because I was worried about working out in front of other people, but decided that now is better than ever! Marshall and Greg make specific meal plans that everyone participating in the challenge follows. The plan is EASY for beginners like myself in the sense that I have been able to meal prep no problem. The challenge also requires people participating to come to group training 4-5 times a week and asks that people who really want to take this challenge seriously don't drink alcohol. That's the main reason why you haven't seen me going out as much!

Each day of the week is divided up into different workouts to work different areas of your body, and are all finished up with a metabolic workout to really get your heart rate up. The group training is awesome because it really pushes me to work harder, and longer than I would on my own. Greg and Marshall make sure everyone is pushing themselves and working out correctly. It's cool because Greg and Marshall have clients that can't do specific exercises because they have back, leg, arm, etc. problems- so they come up with other ways for the client to be able to do something similar without hurting themselves. This challenge has been fun because all of us are pushing each other to reach a common goal! Can't wait to do it again in April!

I will be posting progress pictures here in the next few weeks so be prepared to see how much eating the right FOOD and WORKING OUT has already changed my body.

Marshall Ray

I would like to introduce the man of the hour, Faster Fitness founder, Marshall Ray! Marshall opened up Faster Fitness 5 years ago, and has been a personal trainer for over 10 years now. He has met some of the best fitness experts in the World, and has learned all about fat loss, strength training and nutrition coaching. Marshall is the only trainer in the state of Missouri to have his combination of impressive certifications which includes; CSCS, PICP L1 & 2, Biosignature L1 and 2, Precision Nutrition Coach L1, Nasm CPT (Certified Personal Trainer), NASM CES (corrective exercise specialist), and FMS Level 1 &2 ( Functional Movement Systems). I'm not just saying this because it's my best friend's husband-but holy crap seeing all of the transformation photos of people him and Greg have worked with...it’s truly unbelievable how much this man really knows about what he’s doing and teaching! He makes sure to customize programs that fit each individual client according to not only what they want, but what their bodies needs to get there. It's honestly so inspiring to hear him talk about how much he loves helping people. Marshall also does personal one on one training, so if group training really isn't what you’re looking for, or you'd like to do a mixture of both- he can absolutely do that for you!

Greg Moore

Say a huge hellooooo to my bro, Greg Moore! Greg is the main group trainer at Faster Fitness. Greg has been helping clients make complete lifestyle transformations, and reach their goals since 2009. He is also certified with some amazing certifications including; CPT, CES, FNS, and is Poliquin Personal Training Certified.

Greg has helped immensely with my form in lifting, and kept me motivated with how positive he is! I train with him 4/5 times a week and he always is cognizant of how to make me BETTER, which I really love. Marshall and Greg make a great team because they make sure that each week, every Faster client is given the neccessary tools to reach their fitness potential. I am happy that I feel like I can ask both of them for help, whether that be with nutrition, or fitness they are always there to advise me accordingly. Makes Faster Fitness really feel like family!

HUGE thank you to my two dudes. You are guys are the BOMB.

Savanna Ray

Last but not least... my best friend! I am so excited to be working with Savanna on this blog series! Savanna over the years has learned so much about the fitness industry and what it takes to really see the results you want to see. I mean have you seen this girl.. ?! .... GOALS.

Savanna spent 6 years at Southern Illinois University of Edwardsville studying medicinal chemistry. She went on to get her doctorate degree in pharmacy. She is currently a licensed pharmacist who spends her work days focused on narcoleptic patients and the medication Xyrem for the treatment of their disease. I guess you could say this is her "day job". Savanna's primary passion is fitness driven by science. The majority of her curriculum during her doctoral studies was focused on biochemistry, anatomy, and physiology; all of which are required to understand nutrition and training. Savanna spends most of her downtime at the gym working with Marshall to develop female specific training programs and nutritional plans. Savanna's primary goal is to help women build a body they are proud of. She has a strong focus on booty gains and a tight tummy.

If you follow Savanna, or myself on Instagram you know that we announced we are going to start blogging/ posting about how to be successful in your day to day fitness and health regimen. This first post as promised is going to be about nutrition and fat loss. Together we have come up with the most common questions that Savanna and Marshall are asked when someone is starting their journey.

Follow Vanna on Instagram to learn more about her personal fitness journey and her awesome fit tips at @Savanna_machelle!

Below are Savanna's responses to common questions that beginners typically ask about nutrition and fat loss!

If you have any other questions, please reach out to one of us, and we would love to answer that for you!

The 101's to Nutrition and Fat Loss:

1. What is a 'healthy diet'?

When the standard american female thinks of 'a healthy diet' she most likely thinks of a diet filled with salads, smoothies, and homemade juices. When I think of a 'healthy diet', I think of three building blocks. If you can master these 3 building blocks, your body will be changed forever!

The first and most important building block is simple. What and how much are you actually eating?

The second block is to avoid food intolerances and allergies. If you have no idea what you are allergic and/or intolerant to, don't freak out! Lol, most people do not. While there are expensive lab tests that can give you very specific results on foods that may be troublesome for you, there's an easier and more affordable way. Eliminate the suspects for 30 days and then reintroduce them slowly. If your stomach or skin reacts in any way (i.e. rashes, diarrhea, bloating, gas) then you should avoid that food. I always recommend starting with foods that cause the most problems for people as a whole, DAIRY and GLUTEN. Avoid both for 30 days and see how much better you feel. Reintroduce them one at a time and see if both or either cause problems for you.

The third building block is avoiding processed foods. If what you are eating has a longer shelf life than you do, don't eat it. High fructose corn syrup, trans fat, GMOs, and loads and loads of calories with little or no nutrients are what these foods are made of. QUIT THEM, like yesterday!

2. How many servings from each food group do I (as a woman) need per day?

Depending on your goals, 3-4 servings of protein, at least 3-4 servings of veggies, 3-4 servings of healthy fats. 1-4 servings of carbs (this varies significantly with fat loss, maintenance, or muscle gaining goals).

3. What is a normal portion size for women?

4 oz of cooked protein which is roughly the size of your palm. 1 cup of veggies which is roughly the size of your fist. 1 oz of healthy fats like nuts which is about the size of your thumb. 1 serving of carbohydrates is approximately 30 gm.

4. How much protein should I be consuming per day?

For the average female, 80-100 gm of protein is a great target!

We are so excited to bring you all more content here soon! Our goal is to help women in any way we can :)

We will be posting about 'What Carbs are Cool?' next, so stay tuned babes!

Also a HUGE thank you to our clothing sponsor for this post, Arch Apparel! I have been an ambassador for them since Day 1, and it is so fun being able to work with such nice guys with an amazing mission! We love their new Spring collection that we got a sneak peek of! If you haven't already checked them out be sure to at https://archapparel.com and use Maddie10 for 10% off your order!

IG: @ArchApparelStl

Facebook: https://www.facebook.com/archapparel/