iFast 30 Day Challenge

New Nutrition Challenge

Even though Spring weather is right around the corner, Summer is so near we can taste it. During the month of April we are going to discover a new way to have more energy, keep our bodies healthy and lean by not only optimizing the foods we eat, but WHEN we eat them!

Take Part In Our 30 Day iFast Challenge

Step 1. Choose your level of commitment Step 2. Break your fast with “proper foods” at the right time Step 3. Experience every benefit!

Benefits Of iFasting

Increased energy Mental clarity Recovery Lower inflammation Better sleep Lower insulin response Higher growth hormone Lower cortisol & estrogen Balanced testosterone Radiant skin and the list goes on...

How You Can Do This

Commitment Level 1: Fast until noon every day for April.

Commitment Level 2: Fast until 4:00p.m. or later* 5 days per week in April.

Commitment Level 3: Fast for a full 24 hours once-per-week in April.

Commitment Level 4: Fast for a full consecutive 48 hours twice during April. NOTE: You may certainly combine levels as you take off in experiencing a new freedom from food that will directly help you achieve the results for which you have been working so hard. Ex. Commit for Level 2 and once a week practice a full 24 hour water fast.


IMPORTANT NOTE: How To Properly Break A Fast

Because your body has been fasting, storing up enzymes, and certain foods (ie. meats) can be pretty aggressive on the digestive system, it is be to always break a fast with a Green smoothies or a Salad rich in leafy greens and raw veggies. This will replenish your system with the enzymes it needs to properly digest the rest of your foods.

iFast Timing Clarification

Personally I typically begin eating after 5 or 6pm. On some days it is closer to 8pm. I eat over a 2-4 hour eating window and stop about a half hour or so prior to bed. Of course other people have different sleep schedules so folks who wake up early in the morning (5 or 6am give or take) can certainly break their fast sooner. Again- I stick to an 18-20 hour fast from the time I stopped eating no matter the time I wake up.

During the day when we don’t eat we engage the Sympathetic Nervous System (SNS). When that happens our Growth Hormone is higher, our testosterone is elevated, our insulin (fat storing hormone) is low, our glucagon (a fat burning hormone) is elevated, and all that causes us to be much more alert, energized, vigorous, and in a fat burning environment.

As soon as we eat enough to disrupt the SNS, the Para-Sympathetic Nervous System (PSNS) engages and we begin slowing down due to the blood, enzyme production, and energy needed for digestion. Our body may feel sluggish and not as alert. Our vigor has been drained and the fat burning slowed down to potential fat storage. This is why if we eat our main balanced meal at the later part of the day then we will be able to sleep much, much more efficiently and the sluggish feeling won’t matter since we are going to be sleeping anyway.

Final Thoughts

To sum: I have found the best results are with an 18-20 hour fast before breaking it with a green smoothie and/or dark leafy green salad.

So choose your level and challenge yourself to iFast during the next 30 days. If you have any questions on anything related to our iFast challenge please leave me a comment below this blog post and I will address it there. Have an awesome month and an amazing experience iFasting as I have for the past 6 years.


How To: Structure Your iFast Main Meal

Here's Your Personal iFast Consulation: In this video I give you an overview of exactly how to go about the main meal of your iFast day.

Here is the article I wrote with all the details regarding our 30 Day iFast Challenge: CLICK HERE

Of course I cannot address everything in this video. Please ask me questions that you still have below in the comment section. Definitely ask me because I want to make sure you clearly understand everything. Someone else might have the same question, but be shy about asking. So if you do ask everyone benefits. Thanks and have an awesome day! :)

30 Day Challenge: iFast

September 1st means a brand new 30 Day Challenge. I gave you a break during August, but am ready to launch one that I've had close to my heart for a while and am super excited to share with you. I'm calling it the "iFast Challenge". This is a Step Outside Your Comfort Zone challenge so be ready for that and heck that's really what a challenge is all about. It's those who push all the way through till the end who experience the BEST benefits(see below). I tell my Kettlebell Kampers all the time: we're working for the entire minute not 56, 58, or 59 seconds, but the whole minute is what gives us the best results physically and mentally. The same is true for other things... apply that here. Welcome to iFast.

Benefits Of iFast

Increased energy Mental clarity Recovery Lower inflammation Better sleep Lower insulin response Higher growth hormone Lower cortisol & estrogen Balanced testosterone Radiant skin and the list goes on...

In the video (watch the part where I lift my shirt up LOL) I give you all the details so I won't go into them here, but what I will list are the requirement days for the month to successfully complete the challenge as well as each iFast Level. Ok and so before people actually think the above pic is real and that Jessica Simpson has gone all anorexic... do not fear. She's fine and the pic has been modified. Oh and fasting will NOT make you look even remotely like that as long as you follow a proper fast protocol.  Alright... now onto the good stuff...

Qualified Days To Be Successful For iFast

Week 1: 1 Day Week 2: 2 Days Week 3: 3 Days Week 4: 4 Days

iFast Levels

Level 1: Full iFast Day Level 2: Synergy Cleanse iFast Day Level 3: Smoothie iFast Day

Level 1: Full iFast Day

This one is the easiest to give details for and will produce the greatest benefits to you with results. From Sun Up to Sun Down you will not consume any food except water and/or tea. After about 6 or 7 eat a well balanced meal of good moderate portions of lean meats, lots of veggies, nuts & seeds, and fruits... optional legumesexcept soy. Notice I didn't mention dairy or grains. ‎4 Little White Devils: flour(aka grains), salt, sugar, dairy. Get them out of your diet and you will rarely if ever get sick, allergies will be gone, skin will be shining, energy will be SUPER high, and fat... well... you'll be saying "What Fat?!".

Level 2: Synergy Cleanse iFast Day

The goal here is to eat as little as possible to get us through the day. So a couple years ago I designed a Cleanse Protocol that accomplishes just that alongside guaranteeing you to lose 5-10lbs in the 3 days. I have never had anyone lose less than 5 and several experience more than 10. The greatest being 12.8lbs weight loss when she weighed in on the fourth day (day after her 3 day cleanse). For the best results follow the protocol exactly as directed. Download the Synergy Cleanse HERE and even though I talk about doing it for 3 days simply use the protocol for any individual day. Ex. Week 1 only requires 1 day of iFast so you only practice the Synergy Cleanse protocol for that one day. During week 3 it would be very easy to follow the Synergy Cleanse since that's the way it's designed, but you're flexible to choose how you want to run your iFast.

Level 3: Smoothie iFast Day

Level 3 is great for beginning iFasters or for those folks who have never iFasted before in any way, shape, or form. For level 3 of the iFast you will drink a max of 3 smoothies for the entire iFast Day. You certainly can, AND SHOULD, drink a lot of water and/or tea ongoing during a smoothie day, but other than that your smoothies no other food will be consumed. Again, you will drink a max of 3 smoothies. So that being said, you can drink 1 or 2, but definitely not more than 3. Keep them to 8 ounce size at the absolute most, but 6 ounces are better on Smoothie iFast Days. The smoothies will supply you with enough to get through the day while still iFasting and not draw a high insulin spike to completely break your iFast. For great smoothie recipes CLICK HERE.

One of my friends said this: If you get a mushy watermelon, you just blend it up in the blender, and you have a delicious cleansing and hydrating energy drink! Replace a meal with this and melt some pounds away! Different kinds of melons like cantaloupe make a lovely milky drink too. Blend in some ice for a really refreshing natural cocktail!

So choose your level and challenge yourself to a full iFast Day during the next 30 days. If you have any questions on any of the iFast levels or the 30 Day Challenge in general leave me a comment below this blog post and I will address them all there. Have an awesome month and an amazing experience iFasting as I have for the past 3 years.

Don't Eat Before Your Workouts

A lot of people believe they need to have something to eat or drink a big 'ol can of sugarized Monster before a workout for energy. Ultimately you don't need anything prior to exercise, training, or competition- Post absolutely, but rarely to never before  a workout. You'll have a much better workout energy wise, hormonally, and recovery wise by doing so without consuming food.

Your body does NOT NEED food during the day and especially before a workout. It needs hydration. Most people cannot distinguish between being hungry and being thirsty.

If you are getting light headed, dizzy, feeling weak during your workouts I firmly believe you are not eating what your body NEEDS as well as enough of what it NEEDS in the evening as well as post workout.

It is vital for overall recovery to consume a post workout meal or drink a post workout smoothie. Then when it's time to eat your evening meal do so with the balance of the right foods that will provide you energy for the following day. When we eat at night we don't really eat for the day we are in, but moreover the next day.

Additionally when I've taught and attended my training classes, fitness workshops, kettlebell workshops, IKFF certifications workshops (that are from 9am-6pm) I am very, very active in these workshops in that I perform many various exercises, workouts, and multiple long timed sets of kettlebell movements such as 10 minute Long Cycle (clean and jerk) or 8+ minute Snatch sets without ever eating until the evening. Based upon experience I have to disagree that eating prior to exercise is not actually needed

The KEY is water. What I am stating is the daytime food intake is just not NEEDED. If you feel weak or low on energy, as long as you have acclimated yourself to Intermediate Fasting, your body actually requires more water. Just to give you an idea: I drink, on average, about a gallon and a half every day no matter what. When I am in my workshops I drink an extra gallon. I am very, very energized and actually find that the participants are the ones snacking in between sets on protein shakes, bars, apples, bananas, etc. as well as eating lunch and they are feeling sluggish and experience decreased performance. They eat like that because they believe they need it due to the high calorie burnage and muscle work. Again- I do not have a crumb of anything during the day until my evening meal. The ONLY exception is during my personal workouts. Because I go very, very hard I have a good post workout recovery smoothie within 30 minutes afterward.

My smoothie usually consists of a 2 cups of water, a handful of spinach or kale, 3 strawberries or some mango, 1 tablespoon of virgin coconut or macademia oil, and some raw walnuts. Blend everything and enjoy down the hatch. This is an extremely powerful post workout recovery smoothie.

Important Key Points To Remember When iFasting

Now keep in mind that you will not be eating just one of the same 300-500 calorie meals in the evening. If you did this you will very quickly weaken and not experience all the benefits of iFasting. Many people believe that they need to reduce calories when beginning iFasting. Actually don't reduce your calories at all. Personally my calories actually went up when I first began I.F. 3 years ago. You simply consume them at the end of the day while drinking 3/4 of your bodyweight in ounce of water during the day. Remember H2O is the key. If done properly you will usually take only 1-2 weeks to fully acclimate.

In order to experience the full benefits of leanness, mental clarity, fast recovery from your workouts, enhanced immunity even if you encounter sick people, and an overall healthy body with all day energy that you seriously won't know what to do with I STRONGLY recommend practicing a solid Intermediate iFasting Protocol. If you are not informed or confident about how to follow this please ask and I will help support you in your lifestyle transition. Once you acclimate to I.F. (iFast) you will never understand how you used to do it any other way.