This is an opportunity for you and I to review your fitness goals and create a personalized, immediately actionable game plan so that you can start seeing results right away.

I’ll also answer all of your questions regarding L3 VIP, which is my 1-to-1 coaching program.

So if you’re trying to see results right now, go ahead and schedule your call here.

Not ready for all that yet?

Here’s one more thing before we dive in:
Starting Wednesday, January 17, 2024
I’m running a 5-day live free workshop called…

“Lose 12-25 lbs. in 12 Weeks
Quickly, Easily and Sustainably”

During this free training:

• I’ll walk you through the essential steps to healthy, sustainable weight loss in detail

• Give practical demonstrations on how each one works IRL

• Answer your questions

• Showcase real-life examples of women who ditched old, outdated methods, lost 12-25 lbs in ≤ 12 weeks and kept it off for good

• Provide additional support to ensure you shed those stubborn last pounds and become your fittest, most confident self

There could not be a better way to start 2024! To Register:

==> Click here to join my Facebook group and gain instant access to my live training workshop!

Now let’s jump into the sustainable fitness and fat loss information contained in this report…

Workout to complement & enhance your natural shape: Not every exercise suits everyone! In this step, we’ll explore ways for you to work out that best complement your unique frame and preferences to ensure long-term success AND enjoyment.

Want to see these 5 steps demonstrated in detail? Have burning questions that need answers?

Register for my new 5-day live event training:
“Lose 12-25 lbs. in 12 Weeks Quickly, Easily and Sustainably”

Starting Wednesday, January 17, 2024…

• You’ll see real-life examples of women who ditched old, outdated methods, lost 12-25 lbs in ≤ 12 weeks and kept it off for good!

• Receive additional support to ensure you shed those final stubborn pounds and become your fittest, most confident self <3

==> Click here to join my Facebook group and gain instant access to my live training workshop!

L3 Method vs Diet Trends 

“L3” Stands for Lose the Last Layer, in both the physical sense and the metaphorical – losing the last layer of limiting beliefs that have been holding us back is as integral as the practical methods of eating and exercise themselves, if not more.

Weight Loss Myths to Leave Behind for Good

In this section, I’d like to name some of the top myths, trends and tales we’ve been told about fitness and weight loss that are just flat out wrong. If you’d like to see me go way more into depth about these and add many more to the list, definitely join my free 5-day live training

It’s time to kick these to the curb and start fresh in 2024.

Now get comfortable cause this list is long!

Myth: In order to lose weight and keep it off, you have to always be on a diet

This is simply not true.

Better Practice:
Instead focus on…
• Increasing your daily intake of alkalizing foods
• Increasing/rehabbing your metabolism through other life style factors
• Focusing on micronutrients instead of macronutrients (as many fitness pros still advocate for)
• Slowing down to enjoy your food more
• Being mindful of meal timing

Pro Tip: sometimes something as simple as switching up the brand of an item you regularly purchase can cause significant weight loss effects that are effortless to maintain, causing the notion of depriving yourself through dieting completely devoid of purpose.

Myth: Every meal must be “balanced”

Better Practice: While it’s preferred that your total weekly and monthly intake has variety to allow for absorption of all key nutrients for healthy functioning, it is actually healthier and more beneficial of digestion and assimilation to have some of your meals be quite simply with few ingredients, even to the extent of incorporating some monomeals into your routine.

Pro Tip: A monomeal is a meal consisting of one ingredient – try this out in your daily routine. Give your body a break, increase you energy levels and see the slimming side effects of just consuming one kind of fruit for one meal or snack, or a freshly chopped veggie.

Most people don’t know how healthy or enjoyable this practice actually is, reinforcing my intention for this report: to help as many as possible unlearn all these silly, outdated beliefs that have kept us stuck for so long, and replace them with what actually works.

Myth: You MUST stop eating at 7pm

Better Practice: If you want to eat a snack before you go to bed because you fall asleep more quickly with a little something in your stomach, go for it. Unless your physician has given you specific instructions not to, follow what your stomach is asking for guilt-free. You can still lose easily weight this way!

Myth: The only thing that matters is calories in, calories out

Arrghhh I only wish this were true! How much easier the process will be! Lol. The truth is, creating the proper internal environment for fat loss, muscle growth, and long-term weight maintenance has many more moving parts than simply the number of calories you consume and expend.

Better Practice: Attending to and optimizing our sleep, hydration, digestion and stress can yield much higher, more impactful results, as these dictate our levels of autophagy, (cell turnover and clean up) immunity, hormone rebalancing, metabolic rehabilitation, absorption and assimilation of necessary micronutrients, acidity levels and inflammation.

These can all play a major factor in whether or not we see the success we desire.

Myth: In order to lose weight, you must count calories, macros, and/or weigh your food

Okay, let’s just be honest: WHO THE HECK HAS TIME FOR THAT??

Better Practice: While getting a sense of these daily numbers can be initially be beneficial for understanding your body’s needs, scrupulously tracking every gram and kcal can be cumbersome, tiring and lends more to obsession, frustration and burnout than to long-term, easy-to-maintain results.

Myth: You’ve got to cook all of your food from scratch, never eat out and meal prep on Sundays

No, no and definitely no thanks!

Better Practice: In my 12–week private coaching program, I show each of my VIP online clients how to shop for that they need at the grocery store and/or on Amazon, AND how to quickly, easily and deliciously prepare their food at home, without spending hours at the stove or packing Tupperware containers.

And eating out? My clients absolutely eat out when they want to and still hit their weight loss goals, because balance is very important for sustainability!

Myth: You must completely give up alcohol to lose weight

Better Practice: If you are a heavy drinker, cutting back is definitely a healthy choice to make. But if you look forward to and savor a couple of drinks a week, you do not have to cut this out to achieve your goal.

In my practice, I show my clients how to prioritize the foods/beverages bring them the most happiness, enjoy these to the fullest, and then make adjustments elsewhere to accommodate these, ensuring they still reach their goals.

Myth: You need to lose a ton of weight to see improvements in health markers

Better Practice: In actuality, if you focus on losing just a small amount of weight, say 5-10 lbs (depending on starting body mass) it is likely you will you notice some immediate benefits: less joint pain, better sleep and more energy.

These can be motivating factors to lose more weight if this is something you desire, and with a 10% overall decrease in bodyweight, research shows people experience improvements in blood sugar, blood pressure, cholesterol levels and other health markers. This in turn reduces the chances of being at risk for heart disease and Type 2 diabetes.

Myth: You can’t out-exercise a bad diet 

You might be shocked that I’m saying this, but the truth is, you can. I’ve had clients not change a single thing nutritionally, but started working out 5x a week, lost weight and toned up fairly quickly. These clients were all metabolically healthy, were in their 20’s and early 30’s, and maintained low stress levels.

By contrast, I’ve also had clients lose weight with no exercise. They made healthy nutritional changes, became more hydrated and increased their sleep hygiene. These clients ranged from 30’s-50’s, were metabolically healthy, ranged in stress levels and some had sustained injuries, hence the choice to not exercise.

Better Practice: The point is, everything is customizable when it comes to a health, fitness and fat loss game plan. Further, I believe customization is absolutely critical to ensure enjoyment of the process and sustainability of results long-term.

Pro tip: The key is to look at all current lifestyle factors, (your point A) collate these with your goals (your point B) and find the minimum effective dose, i.e., the pathways that can deliver the maximum, healthiest benefits in the shortest time frame with the least amount of disruption to the current lifestyle. 

Myth: Waist trainers “train” your waist to be skinny

I’m going to keep this one brief. Waist trainers deliver a short-term result, the whittled waist will disappear within 2 days of discontinued use, and are dangerous to our internal organs. These have been shown to cause prolapse (when the pelvic floor is pushed down and its muscles and supportive tissues become compromised)

In my personal experience (yes, I am ashamed to admit I used to wear waist trainers leading up to a competition) my mind-body connection was temporarily severed. Going to the bathroom became, let’s just say, complicated. Thankfully, this side effect was reversed as soon as I stopped wearing it.

Do not use these. They are NOT worth it.

Better Practice: A neoprene band is a great alternative if you’re looking for back support and/or some extra sweating in the torso region. Made out of the same material as a wet suit, you can wear the band right next to your skin and soap it down it in the shower once you are finished.

Myth: In order to have a nice booty you must squat

Better Practice: Don’t ever let any trainer tell you that there is only one way to achieve a desired result. There are many, many pathways to a desired end, and there are a plethora of exercises to get your booty looking how you want it to!

Pro tip: If you have knee pain, low back pain, or have even had spinal surgeries like me, isolated, unilateral, and/or single joint movements are king! Also, never be afraid to use a surface as an option to hold on while completing a movement – that added level of stability is super helpful for both the erector spinae muscles and tendons in the knees to feel secure and stay in proper alignment.

Myth: Lifting heavy makes you bulky

Okay so this one is tricky. There are exceptions to this statement, but as a very generalized rule, where women are genetically predisposed to hold the most fat tissue is also where we are genetically predisposed to most rapidly build muscle tissue.

So for instance, if you tend to have bigger legs and hips and smaller shoulders and arms, it will be easier for you to put on more size – both muscle and fat – on your lower half than on your top half.

Better Practice: I know I’ve said this a few times already, but again, customization to the individual’s body shape and goals is absolutely key here!

Using the same above example, if this is a client of mine and her goal is to tone her lower half and bring her upper half into greater proportion, I would decrease the volume and load on her lower body movements and add weight and sets to her upper body movements.

This will cause beautiful, feminine tone in her upper body as it is much more resistant to add size, and add tone and definition to her legs and hips without adding bulk. I will be going over many different examples of this on day 4 of my 5-Day Free Live Training

Myth: Pain is just weakness leaving the body

I believe this is a toxic slogan that can lead to serious injury

Obviously, we can understand that there are certain varieties of pain required for growth (muscle breakdown leads to tissue repair and growth; metaphorically speaking, heart break in other areas of life can lead to higher levels of awareness, understanding, empathy and maturity)

However, the assumption that if you are experiencing pain, it means that weakness is “leaving” your body, and that now you have now somehow become stronger is illogical.

Better Practice: If you are in pain, or if something doesn’t feel right, stop. This does not make you weak, is makes you SMART!

It’s okay to push your body to the limit in a workout sometimes, but doing that every day, or even more then 4 days a week can be extremely taxing to the central nervous system, can cause burnout, slowed responses, chronic inflammation and put us at an increased risk for injury. Further, this has also shown to actually accelerate the aging process in women.

Pro tip: mix up your workouts throughout the week. Blend a couple high intensity training sessions with some low intensity, more leisurely workout activities for optimal results.

Myth: In order to lose weight, you must be ALL IN, and give your 100% focus and effort

This popular “All or Nothing” mentality is often no more than a well-disguised, unconscious mechanism for self-sabotage.

But it is totally understandable why we might be prone to this: think about how we go about achieving other things, like winning a race, crossing a finish line and/or being rewarded a trophy, receiving a promotion at work or earning a college degree.

Better Practice: Often these accomplishments require a singularity of focus and an undisrupted linear path. But for true, lasting success, we must approach the body a completely different way.

Because in truth, there is no finish line. Indeed our bodies are cyclical in nature, and when it comes to healthy, aesthetic physical goals, there is no award to be won, or destination to get to. It is a daily practice of loving care that allows us to look in the mirror and have pride and joy and gratitude. 

Myth: I have so far to go, what’s the point

Better Practice: Sometimes, when we find ourselves really far away from where we want to be, it can feel super overwhelming. This can cause us to want to throw our hands in the air and just stop trying altogether.

But remember, just like in the previous paragraph, there is in fact no destination. There’s nowhere to “go” per se, only a home (your body) to be live and be comfortable in.

It can also help to actually temporarily ignore the big picture, break your big goal up into very small, action-based goals, and only focus on completing one at a time.

Think of how you tackle a big home project, or even some spring cleaning. You don’t try to do it all at once. You complete one task at a time, taking breaks as needed and scheduling out repairs and renovations when there’s time. You can approach your health and fitness goals the same way.

Try for one week to just focus on one task, let’s say getting better sleep. Don’t worry about anything else that week. Remember, piling on the action items can cause overwhelm, which can cause freezing, or inaction. Instead, focus on that one small action each day, letting yourself know that if you mess up, tomorrow is a new day and you can always start fresh. Then the next week, focus on being super hydrated each day, consuming clean pure water and fresh fruit. And so on and so forth, until you’ve mastered each habit on your checklist.

I promised you, extraordinary results don’t typically come from actually doing anything that extraordinary. They come from doing small, ordinary things over and over for a prolonged period of time. No matter where you are, you can do this.

Myth: Keeping the weight off is dependent upon your willpower

Better Practice: In the initial stages of learning something new, whether that’s adopting an workout schedule, changing our eating habits, learning a new language, or even remembering to put our seat belt on, there is a certain level of discipline, willpower and mindfulness require.

This is helpful not only for the initial introduction of this new thing into our daily life, as well as for when, during the early stages when we are still learning and aren’t very good at it yet, to pick ourselves up, dust ourselves off and believe in ourselves enough to keep trying.

Eventually however, there is a shift that occurs. It becomes habitual, a part of who we are, and we no longer have to exert much force in order to continue. 

In many cases, the new habit becomes even pleasurable, and we start to become driven by the enjoyment aspect of both the process and the results. (Except in the case wearing a seat belt, but we do enjoy the peace of mind that comes with it.)

Myth: The body I was born with is the body I’m “stuck” with

Better Practice: While it is true that gene expression does play a large role in our appearance, it is NOT the only determining factor. Our environment, our internal beliefs and our daily habits also help to shape and define who we are and what we look like in a major way.

This can be quite empowering, especially if we are looking up the line of our ancestry and seeing discouraging health patterns like Type 2 diabetes, obesity and other illness.

It is daunting to take back the reigns on our health and say, “this stops with me,” despite the beliefs and experiences of our other family members.

But what other option do we really have? We only get one body, and it deserves the very best treatment and care. So get those regular checkups and scans with your doctor, face your health head-on instead of avoiding or delaying, and do your very best to create an environment that you can thrive in.

Put simply, our DNA does not define our destiny, we do.

And we are SO much more powerful than we realize.

Top 10 Reasons Why The L3 Method Is So Powerful

Let’s go over the specific benefits that make L3 stand out from other fitness and fat loss plans. 

1. Blends the Best of Multiple Fitness Modalities without the Downsides

This method lets you enjoy the perks and simplicity of a blended model without any associated challenges. You get the best parts of strength and cardiovascular training, aesthetic mindfulness, EQ awareness, nutrition, sleep and lifestyle science without potential pitfalls like injury, unnecessary gimmicks or burn-out.

2. Enhanced Nutrient Intake

With a research-backed, well-designed plan that is customized to your taste buds, priorities, budget and goals, you’ll learn how to consume nutrient-dense foods that taste amazing and are easy and fast to prepare.

This way, your body receives all the essential vitamins and minerals it needs to function optimally. This in turn significantly reduces the risk of developing chronic diseases such as type 2 diabetes, heart disease, and certain types of cancer.

3. No More Reliance on Yo-Yo Dieting

At L3 Method, your mental health is top priority alongside physical wellbeing. However, diet culture has really done a number on society as a whole, often times making us feel stuck, frustrated, confused and unworthy of the results we desire. We can say goodbye to all of that now.

By focusing on be kind to ourselves, giving our bodies rest, enjoyable movement, ample nourishment, and creating other healthy, feel-good lifestyle changes rather than quick fixes, these frustrating, time-wasting, and in some cases harmful fad diets will no longer take up any of your precious time, energy or attention.

4. Delivers Quick, Stress-Free Results

This might sound too good to be true, but it's a fact. While coaching with me, you can expect significant, visible changes in your body composition in a matter of weeks.

5. Doesn't Disrupt Your Current Routine

You can start this alongside your existing commitments! My goal and focus with each and every client is to create personalized systems and easy-to-enjoy adjustments that fit seamlessly into your life and lead to substantial, long-term results. 

As you scale up your efforts, you’ll not only see changes in your physique but can also enjoy benefits like better sleep quality, increased energy levels and improved mental health.

6. Works WITH the Body’s Natural Rhythms

Constantly fighting against your body does not lead to sustainable results! This is why we use allll the healthy hacks to make it easy for you to win.

Understanding our hormone cycles, circadian rhythms, and greater need for certain nutrients throughout different times of day, all help to create easy-to-obtain, noticeably fast changes to our physique, as well as our energy levels and overall sense of well-being.

7. Results are Compounding

Since we focus on emotional intelligence as well as physical activity, traditional barriers that may have held you back before – like feelings of overwhelm, lack of motivation or simply not 'feeling' like working out are no longer an issue - helping you ramp up faster than ever before and develop consistency with ease and confidence.

8. Systematic and Predictable

Every part of the L3 method can be evaluated before you make an investment in time or resources – allowing for informed decisions about what will work best for your unique body type and lifestyle.

9. An Enhanced, Authentic YOU

There’s no need to become a “gym addict,” “meat head,” “cardio bunny” or any of the other terms we often hear about. The only objective here is for you to become the most authentic version of you: vibrant, healthy and shining bright.

10. Something to Take Pride in

Building your best body with healthy lifestyle habits can significantly boost self-esteem and confidence levels, leading to an increased sense of accomplishment and motivation in other areas of life as well.

The L3 Method is a holistic way to establish a healthier lifestyle that respects your mind, body, heart and soul! All parts of you matter and all parts serve an important purpose along the way!

Being proud of who you are both inside and out is the best reward, and definitely worth sharing proudly as well!

Or…join my upcoming 5 Day Free Training Event!
Kick off 2024 healthy, vibrant and in the know!

6 Pitfalls Women Face

When embarking on a fitness and/or fat loss journey, there are some all too common pitfalls women face, which I’d like to address here as well. I want you to avoid these, so I’m going to list them out based on the order of frequency by which I see them:

Pitfall 1: Time constraints

One of the most common concerns that people have is whether they will be able to devote enough time to their fitness journey.

After all, other programs that require it’s members to count macros, use a food scale and complete multiple long workouts per week can pose a daunting time commitment when you’re already juggling work, family time and other responsibilities.

Solution: The beauty of the L3 method lies in its flexibility and simplicity. It's designed to fit seamlessly into your current routine without causing disruption. This isn't about adding more tasks to your plate; it’s about making smarter choices with what you're already doing.

Plus, once you start seeing results (which can happen quite quickly), you'll find it easier and more motivating to make time for your health 

Pitfall 2: Fear of feeling hungry

This is another warranted concern; as you can see from the list of popular myths above, many mistakenly believe that they have learn to walk around in ketosis all day, starving, in order to see the scale numbers budge.

Solution: Thankfully, this is not the case! Instead, I teach each client how to:

• work with her hormones, instead of against them – hello leptin, gherlin, cortisol and HGH!
• Making healthy, satiating, delicious food choices that fit her unique taste buds
• Match meal timing with her goals as well as her busy schedule

All of this ensures high energy levels throughout the day, steady weight loss progress and no hunger pangs! : )

Pitfall 3: Fear of failure

The fear that things may not work out as well as expected is another valid concern. What if I make mistakes? What if I don’t see any progress despite my sincere efforts?

Solution: Remember— Mistakes are meant to happen along the way. Sometimes, we must break down (and see the cracks in our foundation) to break through.

This learning curve won't derail, but instead enhance your overall progress, especially if we focus on consistency over perfection. Plus, L3 is 100% judgement-free zone and remember – there’s always support available should you need guidance or reassurance!

Pitfall 4: Lack of support

Not having adequate support when questions or difficulties arise can deter some from starting something new.

Solution: With The L3 Method VIP coaching experience however, professional assistance is just one text or voice note away! You’ll never feel alone or stuck - whatever question or challenge arises will be swiftly addressed, ensuring smooth sailing throughout your transformation journey.

Pitfall 5: Never enough

Sometimes, we’ll meet our goal and still not feel like we “did enough.” It’s difficult to enjoy our success, when the goal post inevitably keeps moving.

Solution: This pitfall is part of a deeper emotional layer, and it’s really common amongst women. This is why I prioritize working on the emotional and somatic components of the journey just as much as the practical.

The ultimate goal is not dictated by a number on the scale, it’s to love our bodies and feel confident, beautiful and strong. And since our emotions are the driving forces behind everything we do, and we get to observe, honor them, and gently shift what is no longer serving.

 Pitfall 6: Fear of gaining it all back again

Have you ever been around someone who’s recently lost weight, and they seem very ungrounded and nervous? They may even express to you that their terrified they might mess up and gain it all back?

Unfortunately, this is a very common scenario. 45 million Americans go on a diet each year. However, in the last 20 years, U.S. obesity has increased by 40%, and severe obesity has almost doubled. This tells us that something is not working.

Many people are losing weight on extreme diet, supplement and exercise plans that compromise long-term health and well-being for a short-term result.

This can cause someone to have out-of-control mood swings, crazy cravings, extreme lethargy as well as total confusion about how to maintain said result if they are feeling so out of sorts.

Lastly, because their plan was such a far cry from their usual routine, (ex: meal replacement shakes as opposed to actual food, appetite suppressants, extremely low carbohydrate intake, etc.) once they stop, they don’t know to deal with the impending effects.

Solution: Well first, it goes without saying, here at L3 we ALWAYS choose the healthy, natural, and gentler path over an extreme, synthetic and/or dangerous option.

This is because in my opinion, there is no aesthetic goal worth sacrificing your long-term health for.

Second, by customizing each L3 VIP’s game plan to mimic as closely as possible their current lifestyle and food choices, as well as slowing down and taking the time to explain the “why” behind each step along the way, clients get to learn and understand how everything works.

This way, by the end of their 12-week journey, not only have they achieved their fitness and fat loss goals, but they are now extremely knowledgeable as well.

This is especially helpful if they client desires to lose more than 25 lbs, which they will be able to carry out on their own with the tools and understanding they now have.

A Proven Track Record

Owning a health and fitness coaching business for the past 11 years and being a trainer for 14 total years, I have seen many trends come and go.

I have also seen the science of physiology, nutrition, neurobiology and mental health grow and evolve as we learn more.

I’m proud to say that The L3 Method is not just another fad diet or gimmicky workout. It's a comprehensive, tailored program that focuses on the specific needs and goals of its clients.

With my VIP 1:1 coaching, you'll have access to me 24/7, ensuring you have the support and guidance you need at all times, in addition to the L3 Body Transformation Course, 300+ resources including recipes, tips and fit girl hacks, private sessions with me, invitations to mini monthly workshops, your own carefully curated workout and nutrition plans and so much more

By providing…

• A Highly Personalized Approach to weight loss, based on your unique body type, lifestyle, preferences, and goals

• Accountability: Having a private coach available around the clock means there's always someone keeping an eye on progress and holding you accountable. Research shows that accountability can significantly improve weight loss results.

• Sustainable Weight Loss: The goal of the L3 Method is not just quick weight loss but sustainable change for long-term health benefits. By addressing underlying issues like eating habits or lack of exercise, it promotes lasting fat loss as opposed to short-term success followed by relapse.

• A Focus On Overall Health And Wellbeing: This method goes beyond mere weight reduction—it aims at enhancing overall health and wellness by incorporating balanced nutrition, physical fitness, sleep hygiene, better hydration, stress management practices and more into everyday life routines.

• Emotional Support And Motivation: Losing weight can be an emotional journey fraught with ups and downs; having a dedicated coach providing constant motivation can make all the difference between success and failure.

…My VIP clients lose between 12-25 lbs in just 12 weeks – easily & sustainably! These aren't just empty claims but proven results from real clients who've experienced transformational changes through this innovative system.

These are just some of the reasons why the L3 Method is such an incredibly well-rounded, healthy solution. It’s more than just about losing pounds—it’s about becoming your best self and feeling beautiful, confident, strong while achieving sustainable results.

==> Click here to join my Facebook group and gain instant access to my live training workshop!