Amanda Fritscher is the Owner/Operator of West Coast Training Center, Homebody Fit, and Purposeful Clothing. The Instagram LIVE on Monday with Amanda was incredible - I left the conversation feeling informed, encouraged, and truly inspired. We could have chatted ALL day. It’s clear there is so much more to Amanda than just “weights and protein shakes”. It was neat to hear her story of how she went from law student to gym owner - helping people with Parkinsons, disabilities, depression, anxiety, etc. - and starting her non-profit, Purposeful Clothing. Everything she does, she does with heart, intention and purpose behind it. She wakes up wanting to SERVE others and it truly shines through in her work. 

There’s no question about it, Amanda is great at what she does and has the knowledge and experience to back it up. In case you missed our conversation, here are some of the take aways and key points. I’ve included her class schedule, her chocolate donut recipe for your sweet tooth, and everywhere you can keep up with Amanda to get connected.

ARE WEIGHTS OR CARDIO BETTER FOR WEIGHT LOSS?

Weights! Strength training with weights continues to burn fat for TWO days post workout. Your muscles eat up the fat. Only use cardio as a tool to jumpstart your body from a plateau. There are no after effects from cardio, you only burn during the cardio session itself. If you enjoy cardio, DO IT!!

BEST WORKOUTS TO DO AT HOME: Tabata! High-intensity interval training of “all out” for 20 sec, 10 sec rest for 8 rounds. You don’t need to work out long as long as its effective! Workouts are just a percentage of it, it’s all about nutrition.

TRUTH OF A GLUTE: Activate, Engage, Pump. LIFT HEAVY! Booty classes on Wednesday with Homebody Fit! (And don’t forget to workout your upper body too, it’s all about proportion) 

HOW MANY DAYS A WEEK DO YOU NEED TO WORKOUT?

If your workouts are 20-30 min… HIIT workout 5-6 days/week and good nutrition

If your workouts are 45 min… 3-4 days/week

Rotate high intensity and low intensity workouts 

HOW LONG DOES IT TAKE FOR REAL RESULTS?

Strict 90 days committed to nutrition and workouts. Maintain our body’s “set zone” for a year to have long-lasting, sustainable results without yo-yoing back and forth.

GUT HEALTH: 

No Probiotics! Swap your probiotic pills for sauerkraut, kimchi and pickles! OR, the “Gut Shot” drink at Roots Market (by Promenade Mall in Temecula)

SUPPLEMENTS:

NO whey or casein proteins! Swap for plant based - “Vega One Protein” or “Garden of Life” for women. “Gains in Bulk” for all natural supplements.

NO preworkouts. You shouldn't become dependent on preworkouts, instead get to the root cause of your energy levels. If you’re truly too tired to work out, you shouldn’t be working out. If you must, Amino Energy is a more natural one - Nothing in a can!

YES to collagen - great for skin and nails 

YES to l-carnitine - helps burn fat and protects joints

YES to fish oil - great for joints and inflammation 

YES to a gallon+ of water daily

WHAT IS YOUR BEST FOOD TIP?

Every person is an individual with different body types, different needs, different activity levels, health issues, etc. It all starts with you valuing yourself enough to take care of your body, and give it the good food that it needs. Eat real, whole foods.

WHAT’S THE MOST EFFECTIVE MEAL PLAN FOR WEIGHT LOSS?

There is no generic answer…“The key is building up their spirit up to know they’re worth it to eat right. If your spirit and emotional wellbeing aren't correct, then you’re not going to feed yourself the right way. You’ll continue to self sabotage”

NO gluten

NO lecithin 

NO juices cleanses unless with food

YES to intermittent fasting - Great resources are Thomas & Amber DeLauer

TIPS FOR A SWEET TOOTH?

Make your own treats! Try out the chocolate donut recipe below!

CAN I DRINK ALCOHOL?

ZERO drinks when trying to lose weight. Alcohol inflames the brain and slows metabolic rate for 48 hrs. When at a sustainable weight that you are comfortable with, then enjoy a drink or two! You have to live your life and enjoy the glass of wine on date night with your spouse.

Connect with Amanda

Amanda Fritscher - @AMANDAFRITSCHER

West Coast Training Center - @WCTCTEMECULA

Homebody Fit - @HOMEBODYFIT.LIVE -.homebodyfit.live

Purposeful Clothing - @PURPOSEFUL_CLOTHING - purposefulclothing.com