Get Off The Weight Loss Roller Coaster!

Get Off The Weight Loss Roller Coaster!

Does this sound familiar?

You spend a couple of weeks eating clean, exercising and losing weight, but then you hop back on the roller coaster and you spend the next week or two indulging in your old unhealthy habits again.

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After enough chubby days you’ll get back to your clean habits, and so the yo-yo goes.

It’s time to stop this vicious cycle that never brings you all the way to your goal – keeping you comfortable enough, yet frustrated.

The good news is that your yo-yo days could be quickly and permanently turned off with this simple mindset change. Are you ready for it? Here it is….

>>> Find your reward in the PROCESS, not in the results.

BOOM. Mind blown, right 😉

When it comes to weight loss, we’ve been brainwashed to focus all of our efforts on the “results“. Your desired result is the ideal body that you dream to have – it’s your reason for passing on dessert and the image you hold in your mind as you toil through burpees and mountain climbers.

News flash: If you only find reward in the results, you’re likely to fail.


Think about it. Results are abstract.

Oh sure, you can picture it in your mind with crystal clarity, but what reach does that image have on you when you’re lured into the drive thru?

Let’s face it – future results are easy to lose focus on.

Image that your goal is to swim across a lake over to a tree on the opposite side. That tree becomes your ultimate goal and destination. Now imagine yourself swimming towards it, taking one stroke after another and mentally measuring the distance between you and your destination. Your legs are doing kicking motion, you push your body forward with every stroke, your heart races, but the other shore still seems very far away…

What thoughts are running through your mind? How do you feel? Tired? Frustrated?

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This is how you feel when you try to achieve long-term goals and focus purely on the end result. You will be eager to start with, but when you don’t see immediate results you’ll begin to feel overwhelmed, tired and frustrated.

The main reason is – we focus on the wrong thing!

If you focus on the end result, then every second you don’t have your goal feels like failure. Focusing on the end result is a sure-fire way to slowly kill your motivation and make you believe that your goals are too hard to achieve.

Fortunately there is a different, wiser approach to Goal Setting!

Just Focus on The Process!

The “Process” is the act of working toward your goal – your meal plan, your exercise routine and your healthy life style choices.

If you had a map of where you are today (blue dot) and where you’ll be when you reach your goal (red dot) the process is that black line connecting the two.

Sure, you still need to figure out what your end goal is, but it should serve as more of a lighthouse that directs your actions and keeps you on the right track.

In the case of our swimming metaphor, picture yourself focusing on the process as you swim. Enjoying the water…the way your body feels and moves…the sunshine on your skin. Once in a while glance up at the tree to adjust your course and switch your attention back to swimming.

SEE! 100% frustration becomes 100% enjoyment.

So forget about counting calories and starving yourself on fad diets. Go on a quest for healthy eating and enjoy strengthening your body every day. Educate yourself on toxic, disease-promoting ingredients that companies add to their products to increase shelf life and boost flavor. Explore news ways to stay active and interesting foods you have yet to try. Have fun, get outside, take a walk, go dancing or invite a friend to come join you for one of our workouts. THEN weigh yourself at the end of the week and see the real difference!

Remember to Always Find Reward in the Process. Make a new habit of feeling rewarded after every day on your chosen path.

Completing your diet and exercise each day needs to become its own reward. Look down and applaud yourself for each step forward.

When you find reward in the process, the results will take care of themselves.

At the Fast Fitness HQ, we’re passionate about helping others find their way to a healthy lifestyle.

Call or email today and I’ll get you started on an exercise & nutrition program that will turn the process into a fun and rewarding adventure!

Have a GREAT day!
Val, Chad & The FFBC Team

The Two Types of Quitters, Are you one of em?

The Two Types of Quitters, Are you one of em?

We’ve all heard that saying before…

“Winners never quit, and quitters never win.” So, why do SO many people quit on their goals? The answer is simple: Because it’si quit EASIER to quit.

Now, I want you to BURN the following into your brain: The only way to fail at ANYTHING is to QUIT.

Not to sound like a “Debbie Downer”, but the fact of the matter is that most people will FAIL more than they will ever succeed. More people will quit on their fitness goals than succeed. More people will fail at their marriages than succeed. Do you see the trend here? It’s sad to admit but the failure rate at most things seems to be higher than the success rate. And guess what? It comes down to one thing: Those who make it Never Quit, and those who don’t quit too soon.

There are two types of Quitters when it comes to health and fitness goals: The Premature Quitters and The Fold Quitters. You need to find out which type of quitter YOU are to find out how to strategize against it.  Try not to take this too personally. We’ve all quit on our fitness goals in the past…but I want you to make a promise to yourself that you will NEVER be there person again. (DO IT! Right now!)

stairs whiteThe Premature Quitters give up before they’ve really given themselves a real shot at success. They’re done before they’ve really gotten a chance to really get started. For us Personal Trainers, this is so painful and frustrating to watch. These quitters will stick a toe in the water and then hightail it in the other direction. Do you find yourself mentally complaining before starting a new program? On Day 1 of a new program, are you already dreading the process? Chances are you fall in the Premature category.

Now the second group, also known as the Fold Quitters, are a rather interesting bunch. These individuals often quit 10 feet from the finish line! I find that most people fall into this category and will put SO much effort getting started to only give up right before their breakthrough! They will spend weeks grinding and laying out a foundation for success and just when things are primed for them to succeed and see results, they say “screw it!” and give up. If you’ve had that moment on a Monday morning after a cheat meal turned into a cheat weekend, then you may be a Fold Quitter.

How to Quit being a QUITTER:strongbrain

If you fall in the Premature Category and are on the brink of giving up, remember why you started. Don’t let the difficulty stop you. Just remind yourself of why you started in the first place—the resolution you made at the beginning of the year, the desire to be healthier than you’ve ever been, the plan to trim extra pounds off your frame to feel confident in that bikini. Whatever the reason, keep this front and center to stay the course! When you are feeling low and want to give up just remember that in life, we are constantly presented with two choices: The Easy Choice and the RIGHT Choice. While others are busy taking the easy path, bust your ass, work HARD and keep going. Sure, it’ll be tough, but it’ll get you further ahead and closer to achieving your goal. I promise you…it will be SO worth it. All this challenge serves as an invitation to the next level of success in your life. Don’t pass up on that chance.

vincegroup1If you’re one of the Fold Quitters it’s key to remember that if you don’t quit, and don’t cheat and don’t run home crying when trouble show up, then you can only WIN. If you’re a member at Fast Fitness, you have a whole team of incredible trainers, Squad Leaders and boot campers who will PUSH YOU just when you are ready to throw in the towel. Don’t suffer in silence and always ask for help when you need it! (That’s what we’re here for!) When you feel yourself becoming deflated just remember that the bigger the challenge, the bigger the reward! Fight for yourself and don’t let anything stand in your way.


For either the Fold or the Premature Quitter…

It’s 100% helpful to always picture the New You! I know you can see it. You, at your goal weight, tight, trim and looking like a million bucks. Don’t lose sight of this picture, until it becomes the reality that you see in the mirror every day. You have what it takes to become your best self – I know this because I’ve seen tons of our members achieving greatness in our studio every day. Don’t lose sight of your potential – I know I won’t. ????????????????????????????????

If you aren’t a part of the Fast Fitness family, then take this opportunity to do something wonderful for yourself. Call or email today to get started on the most effective fitness program that you’ll ever find.

Remember …Winners never quit and quitters never win!

Val & Chad


Enjoy Vacation and Never Gain a Pound!

Enjoy Vacation and Never Gain a Pound!


Vacations are a time to get away from the grind of everyday life – to indulge mind and body in relaxation and enjoyment. Although this break is much deserved, I must warn you!

All that relaxing and indulgence typically leads to a pound gained for each day that you’re away. YIKES!

Hi, I’m Valerie Skinner, Fitness and Fat Loss Expert for Edwardsville & O’Fallon

To help you combat these unwanted pounds, I’ve identified the reasons that people gain weight on vacation, as well as your strategic plan to avoid it!

It’s that time of year we all make plans to get away and enjoy ourselves. It’s a very important part of relaxing, reflecting, and enjoying the moment.

While you’re doing that, I want to give you some tips that have helped me keep the exact same weight or even lose a little while on vacation. Sounds impossible right?  Well give it a chance to see what you can do while still soaking up the sun and taking time to enjoy yourself!

Tip #1: Having A Plan

Your best line of defense is to keep your fitness goals at the forefront of your mind. Chad and I travel and teach at resorts every year so we KNOW there are AMAZING trainers to help keep you on track while on vacation! Yoga on the Beach is better than nothing, so check our the gym and see what classes are available when you arrive to your destination! Most all-inclusive resorts offer tons of free classes and Personal Training. Some even have free tennis, snorkeling, wind surfing or paddle boarding lessons. How fun!

Set the goal of getting at least a half an hour of activity! It doesn’t have to be in the gym either. Run the beach, play some pool volleyball, do some snorkeling or jump into a free fitness class.

Tip #2: Indulgent Snacking

All Inclusive Restuarant

There’s nothing like a vacation to cause you to throw all caution to the wind with indulgent snacking.

Ice cream in the middle of the day, frozen coffee drinks topped with whipped cream, salty bags of chips and even a visit through a fast food drive thru.

While these snacks may be fun, the damage will quickly catch up to you. If you really must have a sweet treat, then make it small and follow it up with a balanced, protein-filled meal or bring along your own healthy options.

Fresh fruit, unsalted nuts, health bars, cut veggies and low fat jerky are a good start.

By filling up on these healthy snacks you will end up eating less when presented with a sweet or salty treat. PLAN AHEAD and set yourself up for success. You’ll be happy you did when you return home.

Remember Portion Control

You have no choice but to dine out while on vacation and whether you’re visiting 5 star restaurants or fast food diners, you’re going to face the same problem: large portions.

While the easiest thing to do with a big plate of food is to simply eat it all—you are on vacation after all…right?—that isn’t the best for your waist or your long-term goals. Decide here and now that you will not indulge in large portions.

Reason #5: Alcohol, Alcohol, Alcohol! 

Fruit Water

Let’s face it, most of us like to relax and unwind on vacation with a glass of wine or cocktail. One thing is for certain though….alcohol hinders fat loss and is typically consumed at massive levels while vacationing!

Try this refreshing idea… in between your Alcoholic drinks you can really enjoy a variety or FRUIT INFUSED WATER. If your vacation destination has these then you’re in for a treat. Otherwise, you can easily make your own delicious fruit infused water and keep it nice and cold. Have this all day or in between your alcoholic drinks. Keep this handy trick in mind for your upcoming vacation!!

Alcohol supplies only empty calories: calories without nutrition. To make matters worse, it is the first fuel to be used when combined with carbohydrates, fats and proteins, postponing the fat-burning process and contributing to greater fat storage.

Your Plan: Set a drink limit for yourself and stick with it!

Remind yourself that your long-term goals (reaching your dream body) are more important than any short-term, instant gratifications (getting your DRINK on).

The last thing you want is to completely blow all the hard work you did in the last few months with a few nights of heavy drinking.

We realize that alcohol is a social facilitator, so if you’re drinking try to stick with a dry red wine or hard liquor such as scotch, vodka, whiskey or gin with sugar-free mixers. This means no juice, tonic water or soda! Try drinks like a flavored vodka with a lemon and club soda and keep it to a minimum! That way when you come back from vacation you won’t have to start back at the beginning.

vacation activities

Do A Little Activity Every Morning or Evening

Your Plan: Look at vacation activities or workouts as a treat, and make it a priority. Do your research and see what’s available to you.

Here are some ideas if there are no classes are offered to you:

  • Vacations are also a great time to take your workout outdoors; take a run on the beach or do sprints, pushups and crunches on a grassy field.
  • Make a conscious effort to be active everyday. Go on a brisk walk after your day’s activities. This is a great way to see a new city, and also a great way to burn off extra calories. Take the stairs instead of elevator in your hotel and any other buildings you visit.
  • Virtually every hotel these days has some type of workout room equipped with cardio machines, dumbbells and a universal machine, so make good use out of it. Ask the trainers for workout you can do while you’re away! We have TONS ready for ya 🙂
  • Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening.

Enjoy your vacation! And if you need a boost to get yourself looking great for that upcoming vacation, then then give us a call or email for a fitness and fat loss consultation and I’ll show you a step-by-step plan for getting you the beach body that you deserve – it’s easier than you think!

-Committed to YOUR success!

Valerie and the FFBC Team

The DEADLIEST Drinks at Starbucks!

The DEADLIEST Drinks at Starbucks!

YES…there are drinks at Starbucks that are DEADLY to your body and overall health. 

**Watch the video below to see which ones I’m talking about!**

So…what CAN you drink at Starbucks?

You’ll notice I didn’t say eat. Unfortunately most people who frequent Starbucks end up drinking a meal’s worth of calories and more than 3x the amount of sugar one should consume DAILY with just one beverage. Yikes! However, there IS a way to avoid all that sugar (and weight gain!) while still getting your caffeine fix. Watch the video below to learn more about Starbucks’ DEADLIEST DRINKS!

So what CAN you order at Starbucks that won’t send you back to the drawing board? The trick is in the selection! …I’ve scanned through their entire menu to seek out the healthiest beverages. Was it easy to do? Well, not exactly.

Here are the best Coffee options

Dark roast 0 calories, 0 sugar

Espresso shot 5 calories, 0 sugar

Espresso Macchiato 10 calories, 0 sugar

Espresso Con Panna (whipped cream) 30 calories,

Caffé Americano (espresso w/ hot water) 15 calories, 0 sugar

Iced Caffe Americano (same as above on Ice) 15 calories, 0 sugar

(For taste, bring your own Stevia packets)

Here are the best Tea options (all have 0 cal and 0 sugars)

Zen Tea

Awake Tea

Green Tea

Earl Gey

Passion (this is my favorite)

(For taste you can add Stevia packets and enjoy hot or cold)

These 2 should be a rare treat but they are far better than most beverages on their menu.

*Iced Skinny Mocha 100 calories, 8g sugar, 9g protein

*Iced Skinny Flavored Latte 80 calories, 10g sugar, 7g protein

Most drinks on the menu carry 200-400 calories and around 40-50g of sugar. There’s a lot more than just coffee here !

Lose the weight, keep it off, and feel great! Happy Drinking! 

Val Skinner

P.S…..If there’s anything I can do to help you with your health and weight loss goals, Id love to chat! Just e-mail me at fastfitnessinfo@gmail.com or give me a call at 618-444-9913

Meal Planning Prep

Meal Planning Prep



Hey guys, Chad Skinner here: Edwardsville and O’fallon Body Transformation Expert

There are a LOT of different ways to do meal prep, and it’s one of the most important factors in making sure that you can stay on track.

A lot of people will buy a bunch of meats and veggies, cook everything up on Sunday, and then put it in storage containers to eat throughout the week. Problem is, most people get bored with just grilled meats and steamed veggies and end up NOT eating what they made. Not only is this going to waste a lot of your money and time each week, but you’re not going to get to your goals. I’ve found that people really like to have variety with different tastes and flavors, but the thought of figuring out what to make each night is just overwhelming.

I don’t like leftovers all that much, either. I’m not a fan of reheating everything, and I actually really hate the taste of reheated chicken, but if I spend an hour getting everything prepped and in bags, then it’s just a matter of throwing it in the CrockPot or the oven or whatever.

So, here is how I do my meal prep. It’s fast—I can get in an out of the grocery store in about 30 minutes, get my food prepped in about an hour and then each meal takes just minutes to make.

Step 1Figure out what you’re going to make. Browse through the recipe files in our secret Facebook Group for members or start Googling. Find 5-7 recipes to make for the week, and then write them down and print out the recipes.  Instead of watching tv at night, I get all my recipes ready—then I make any modifications for them with veggies, etc. (for example, one recipe called for butternut squash but I used sweet potato instead). If you need some recipe help, check out my entire recipe prep for this week:

Want to see what I’m making this week and get the recipes? Keep reading…


Step 2: I create a grocery list for the items that I don’t have on hand, I go to the grocery store and I get that stuff. I do not wander around, looking at everything, sampling, and getting distracted by the lasted flavor of pre-processed junk food. 🙂
Step 3: I get all my bags laid out and label them


Step 4: I get the spices and other ingredients that I need out and ready


Step 5: Lay out the ingredients and organize them into groups according to each recipe. Chop, slice, and prepare each ingredient according to the instructions on the recipe.


Step 6: Bag the ingredients up according to the instructions on the recipes


Step 7: Everything is all bagged up! Sort the bags and staple the recipes to them. Refrigerate those that you are going to make in the first 3 days, then freeze the others so that they don’t go bad. Your meal prep is now done and you can relax! Want all my recipes for free? Get them in the box below:


Edwardsville and O’fallon Body Transformation Expert: Chad Skinner

Want to see all the recipes I’m using this week?
Enter your email below to download my meal plan.

You Can't Lose Weight Without THIS...

You Can’t Lose Weight Without THIS…

All the information available to us today and STILL, two thirds of the U.S. population has difficulty losing weight and keeping it off. What do you think could be getting in the way?

Fat woman give up wearing her tight jeans

Before any of us can even begin to better our Lifestyle there has to be a switch in yourself first.

If you suddenly tell yourself, I’m going on a diet today and I’m going to stick to it, that sounds great and all, but how long does your drive last?

How long can you ignore your temptations before those self destructing habits take over again?

Check out this video below to learn more about my key strategies for taking control of your body. Spend a few minutes doing this every morning and I guarantee that you WILL reach your weight loss goals!

-Val Skinner


Meal Plan Overhaul

Meal Plan Overhaul

When you are shopping at the store there are two main things I want you to think about for 90% of the food you buy.

Do you know where it comes from?

If this is the case, it’s more than likely a fruit, vegetable, or protein that is a very healthy and nutritious type of food source your body needs.

Is it man crafted with all kinds of preservatives you can’t spell and don’t recognize?

If this is the case, it’s more than likely boxed, canned, frozen, or preserved in some way.

The ingredients probably has a very long list of things you should never put into your body even if the FDA says a little is okay. Guess what, most people don’t get a little.

Like most products, it probably has added sugar hidden in the fine print.

So whats the alternative… To be successful the next time you are at the grocery store. Don’t fall for the marketing traps and the long isles of choices. Go in with a list of REAL Foods that you need. To see an example, scroll down to see the meal plan I created for you to try.

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6 Minute Abs Video

6 Minute Abs Video

Maybe you’ve heard of 8 minute abs. Today I’m going to show you my 6 minute abs. I created a very quick, at home exercise video for you to follow along.

Whether you’re trying to lose 20+ pounds or you want to have a flat, firm stomach. Doing 6 minute abs can be one of the tools to help you get there.

100 Days at the Gym

I was scanning the web yesterday trying to find something motivational for you to watch. I went through the motivational speeches and the tough athletes making everything look easy. Instead, I decided to send you a video of a lady I’ve never met. She was unhealthy, overweight, and depressed. Yet she decided to make a commitment to do 100 days in the gym.

Do you want to see what happens?
Watch this video!