We’re so glad you’re here and have a lot to share with you, but first, Welcome!~

Make sure you have scheduled your initial kick-off call with your coach and you’ll be ready to unpack all the details of this 12 week journey we’re going on together.

Who am I and why does it matter to you?

I’m a fitness professional who has made my living and life about exercise. When that stopped keeping me healthy, I was stumped. But no longer! I want to share with you my story so that you can relate and understand why you can trust me. This is going to be a good ride…

My Fasting Story

Content combined from the great works of Dr. Mindy Pelz, Dr. Ben Bikman, Dr. Jason Fung, Dr. Nadia Pateguana, The Fasting Method, Women and Fasting Masterclass, The Menopause Reset, The Obesity Code, Dr. Jockers and The HLTH Code.

Formula3 does not treat, diagnose, cure or prevent disease, nor should be considered medical advice. Information is shared for educational purposes only.

Please consult your health care provider prior to use.

Fasting isn’t a trend, although it is trending. Human history has always included fasting, and we’re taking advantage of that knowledge and experience now!

The fitness model of Calories In - Calories Out = Weight Loss is too simple for our physiology. Fasting accounts for the hormone messaging our body’s send to either store energy or use it. Understanding that communication is crucial to you losing fat.

How we lose body fat depends more on our chemistry more than it does on mathematics. Thankfully, we continue to unpack the complex reasons why we have a growing health crisis related to obesity even with more fitness and diet influence than ever before. The next video will explain the how and why behind fasting.

How To Lose Body Fat

You may be wondering…How does formula3 work? Here’s the quick version but the details are here, too. You’ll have available contact with your coach throughout your 12 week program. Hopefully, most of the program is straightforward, but never delay asking questions because that’s how we all learn the best (and we’re still learning!)

Take advantage of coaching on an as-needed basis. You’ll start with a kick-off call and then subsequent coaching calls can hold your hand as often as you want. This support often makes the biggest difference from other programs you’ve tried in the past. That’s not to say you won’t have to work at fasting and fitness, and there will be obstacles and frustrations and ups and downs. But the difference is that we’re doing this together and can help you plan for those bumps along the way. When they come up, we’re ready for them and help you keep on your wellness path.

How Formula3 Works

Now that you know how amazingly beneficial fasting can be, how do you choose to go about it? In the next video, I’ll explain the most common types of fasts and the benefits of all.

Two things I FORGOT!! My most favorite Fasting Rations are apple cider vinegar and lemon. Somehow, I forgot to mention those in the previous video. Please, please, please include them on fasting AND feeding days. Please. In another format, I’ll explain the many reason acv is going to be your best friend, but for now, just trust me!

My favorite way to drink acv is to dilute it into tea or water, but especially when I add in my magnesium, usually in the morning after my coffee, but some days, I also drink it later. One of the best things is the acv helps to decrease our insulin levels, so especially after meals, this is a great addition to any liquids you’re drinking.

Types of Fasts

Fasting for Fat Loss

Here’s the short story of what kinds of fasts are most commonly accepted as fat loss accelerators. They are all versions of extended fasting, as described above. You may have heard of them as therapeutic fasts, which they are as well. This is therapy for your energy systems. Enjoy learning!

For a lot of reasons, we have all kinds of emotions that come up when we start on a fasting adventure. One emotion you may not have initially, is anticipation. You may not be sure you can do new things, but I’d like to invite you into one of the best adventures in fitness. Believe it or not, fasting can be exciting AND effective. The following video explains how to enjoy fasting!

The Enjoyable Fast

You may be thinking, “Everyone I know should fast!” And while most of us can and will benefit from all the great healing possibilities of fasting, there are some exceptions. Here they are:

When Not to Fast

Fasting schedules are here! These schedules introduce you to a variety of fasting routines that you’re welcome to follow exactly, or explore on your own. MOST people like building a fasting routine gradually. But there are some who want to dive into the deep end of fasting and get to swimming! The good news is that you’re in charge! YOU get to decide how to go, and along with your OPTIONAL coaching, determine your best path. Enjoy!

The Female Fasting Schedule

If there is one video to watch more than once, this one is it!! Understanding this content will make Formula3 the most effective fat loss tool you’ve ever used. For women who still have a monthly menstrual cycle, the 4-week schedule explained here will make a lot of sense and feel great. If you’re past the reproductive years, you can still follow this schedule if you like, but you won’t have the hormonal fluctuations that you used to. Soak it up!

These are all foods we love and during week 4 of our monthly cycle, we feel best when we eat more of them! Full of nutrition and healthy fats and protein, I’m sure you’ll be satisfied with these!

Progesterone Producing Foods

Watch this video that explains the #1 rule we all follow with fasting.

Download Fasting Schedule Options

Remember, these schedules aren’t set in stone. Use them as templates or examples you adapt to your schedule, routine, ability and experience. There is no perfect fasting schedule except the one that works for you.

And, pay attention to circadian rhythm fasting (eating protein for breakfast and fasting dinner vs fasting breakfast and eating dinner). These types of schedules can be ESPECIALLY beneficial for the woman who can’t sleep, lots of hormone fluctuations, too much stress and no metabolic flexibility (yet)!

Exercise will always be included in any healthy lifestyle, so even though fasting plays a huge role in fat loss, fitness is the second part of the formula.

Strength training will take precedence in our workouts. This is because we are trying to maintain and build our muscle mass to preserve our metabolism (the speed that our body uses energy). You’ve probably heard how important strength work is, especially for women, at any age, but especially for women over 40. So let’s get to it.

Fitness Principles

All the workouts are on the KLivFit training application, in pdf and in video below. Create an account via the email sent from Kristen@klivfit.com. Once your account is active, gain access by downloading the app to your phone. As always, reach out if you have any questions.

Downloadable Workout PDFs

Here are the video examples of each exercise, organized by workout, just like the pdf’s. If you’d to exchange an exercise for the same body part, feel free!

Welcome friends, to the best part of Formula3! We are going to get personal and transparent and real with you in this section. This pillar of the program undergirds the actions we will take with fasting and exercise. So, I can’t wait to share with you why Formula3 will be the best investment you’ll make in yourself.

How It All Comes Together

Women, get ready. I open my heart in this next video. Welcome in!

How It All Comes Together, Part 2

Keeping track of our progress is part of our commitment to change. There are many ways to get this done (body weight, circumferences, body fat %, clothes fitting differently, etc.) One of the easiest is the scale, but if you don’t have one and prefer circumference, then use that. Either way, we need to take a few measurements. The following video outlines how to get that done.

Assessment Directions

We made it!! We’re going on an enlightening adventure to a better functioning, healthy, strong body. I’m so excited for you and can’t wait to share your life together in Formula3!❤️❤️❤️ (Formula3 Course no longer has a facebook group, so please ignore that part of the next video.) Book your kickstart call now to get any answers you need to begin!

Getting Started

When we’re creating new habits and changing our bodies, we need to measure just a few things. Assessment won’t last forever, but if nothing is measured, nothing changes. So, here’s the short video on how and what you’ll need.

How To Assess

Included in your education about Formula3 is a journal. This workbook will help guide you through the process of healing, give you a place to record your experiences and learn from your challenges. Download the fasting rations pdf as an easy way to remind yourself what helps support your fasting efforts. These two electrolyte brands are the ones I use.❤️

What do we do when we’re hungry but trying to get stronger at fasting? Here’s a reminder of how to feel better when fasting, how to distract yourself and finally, a reminder of a few of the amazing benefits.

Print these off and keep them handy. There will be times when you’ll have to work at fasting and fitness. But, you’re a female, and you have all the tools you need to be successful. Go be your best!❤️

Fasting and Fitness for Females