Advice from Amanda

Can I do this plan if I do not live in the US?

Yes! I have Members all over the world, from Asia and Australia to South Africa, Europe and my native country of Canada 🙂 It’s a beautiful thing to have such an international community. Though you might not be able to find every single product in your local grocery store, this shouldn’t effect your ability to follow the plan and achieve success with it, as I always offer many different options for every meal and snack. The workouts can be done ANYWHERE, no fancy gym membership or equipment required and the meal plan is based on eating all natural, whole foods with a focus on timing meals and combining specific foods to awaken and rev your metabolism and help you shed fat.

Is FSS only for females??

FSS workouts are definitely NOT gender specific. I’m a former competitive runner and in real life I workout mainly with other male athletes and they love my workouts. I can assure you the workouts are incredible functional training for men and women. In fact, my brother is a former college soccer player, and now a triathlete and physician and does these workouts because they help his racing performance, and allow him to stay in peak shape with a very busy schedule.

How long will it take me to get results?

That’s up to you (everyone’s different)! It depends on you’re starting point, goals, and how strictly you follow your plan. There is no doubt you’ll start feeling better right away and most people start seeing results within the first 4-6 days.

Is it normal to be so sore after starting the workouts?

Yes! Especially if it is your first time doing these type of workouts with me. This is VERY COMMON for anyone starting my workouts – even if you are in great shape, the exercises are different, and the intensity is different, so your body is adjusting. Whenever I try a new workout I also get ‘sore’ within the first 24-48 hours afterward, it’s a sign you’ve worked muscles you haven’t used in a while. Think of it as waking up your muscles. You can still workout if you are sore, there is a difference between bad pain, like injury and delayed muscle soreness (also known as lactic acid).

I really wanted to do the 7 day jumpstart program but I am injured. I can't exercise at all. I am very concerned that I will gain tons of weight. What I could do and how I can modify my diet to not gain weight?

This is the PERFECT time to do the 7 day plan. I actually tore a muscle a little while ago and used it for the nutrition side and simply swapped in some no impact arm exercises. The key thing with the 7 Day plan is that it is more about the diet plan. I have many people who simply follow that and do not add exercise at all during it, as it is already a change for the body.

Can you still do push-ups and seated arm routine? If so, i recommend getting a set of resistance bands and keeping your arm tone. Once you decide to start I can outline the best workouts if you feel you want to keep up your upper body. But honestly, most people lose weight, and even take a break from exercise while doing the 7 day nutrition plan. I think you will see great results.

Think of this as a ‘vacation’ for your body – one that is filled with clean, nutrient dense eating, and allowing your body to reset and repair!.

If I start the plan on Monday, and eat a rich dinner on Saturday, does that ruin the whole week's benefits?

One slip is not going to ruin everything, it will just slow down the process of seeing results. The key is to get back on track and not beat yourself up over a slip up. We are human, they happen, as long as we don’t let one cheat spiral into throwing in the towel.

Why are REST DAYS Important?

Here’s the deal: making the most out of your recovery days does not mean doing absolutely nothing.
I rather call these days: active Recovery (an oxymoron, YES, but), your body needs active recovery to sooth aches and prepare you for stronger workouts better than an inactive recovery day.

This does not mean I’m taking away the concept of a relaxing day! Rather here are some tips about TO DO on recovery days.

1) Move It
Do very light activity like walking your dog or riding a bike for about 30 minutes. Keep the intensity low…you shouldn’t be out of breath.
2) Loosen Up
We don’t always have time to stretch properly after tough workouts, especially if they are long in duration. Use your rest days to focus on stretching out your tight spots.
3) Food Prep/Smart Eating
Focus on eating the nutrients that you don’t get enough of during the week. If you normally spend 45 minutes on exercise, take some of this time to plan out proper nutrition.
4) Tune In Early
Our bodies and brains need sleep to heal from the mental and physical stress of training. Try to get 7-9 hours of undisturbed sleep. If you’re a morning exerciser, use that extra 30-60 minutes to sleep, think of it as a solid part of your ‘training’.
light activity can actually improve your recovery. This does not mean get carried away and insert another workout, rather it means use the time for something else that is productive that you may not have time for. AND rather than sitting on the couch all day, make sure you still get some natural movement..

How do I ask questions (if I have any) once I’ve purchased the plan?

Yes, of course! You will receive an exclusive email address with direct access to Amanda so you can ask any questions, discuss the plan and get all of your question answered by Amanda or a member of her team directly.

I feel terribly guilty when I dine with friends or family, I let go and ate three sweet coffee rolls and six slices of buttered toast;
what should I do, starve for a few days?

We all have our failings. Fortunately, your ‘cheat’ is not catastrophic. Start over again immediately following the cheat determined to succeed (in other words, if you ate a big mac and shake for lunch, don’t spend the rest of the day binging on junk and completely undo all your hard earned work.

I follow the plan closely Monday through Thursday, then put it all back on and more over the social weekend;
any solution?

This dilemma is super common (one I struggle with myself). If you find it impossible to follow the plan on weekends I would suggest that you stick to my AR guidelines as closely as possible.

How long will it take me to reach my goal weight?

This question is absolutely something EVERYONE wants to know. However, I have to give you the honest truth: every BODY is different and every person’s definition of following the plan and the intensity they put into it is different, so without knowing you personally (yet), or the effort, intensity level and ability to follow the plan, I’d be lying if I told you it will take exactly XX amount of time. In fact, I would seriously question any program or plan that claims this.The more effort you put into this, and the closer you follow the plan I map out for you, the faster results will come. However, it is important to realize there are many other factors that come into play too, including your metabolism, body fat percentage, gene pool, and history with diet and exercise. It is almost impossible to determine an exact time frame.

That being said CHANGE and TRANSFORMATION WILL come; it is a matter of time not a question. So, I encourage you to focus on the journey to transformation and NOT the number on the scale. In fact, you may even notice that you lose inches and tone and tighten but the number on the scale doesn’t change. It all depends on your fat to muscle ratio. Think about it this way, comparing a pound of muscle to a pound of fat is like comparing a cup of rocks to a cup of feathers – same mass totally different weight – make sense?

Here’s what I recommend: Take a picture of yourself in your bra/underwear or bikini on day One or before you being the plan (I know this part is not fun, I feel ya, but it does wonders on so many levels), take your measurements (waist, hips, chest, thighs), and keep a journal to keep track of your progress. I wouldn’t even touch the scale until you start seeing your body firm up!

Sound like a plan? Of course, I’m here for moral support and questions along the way. I will walk you through this every step of the way!

Can I eat anything off your recipe or guidelines list? Or is it better to follow the meal plan?

GREAT question. I completely UNDERSTAND your lifestyle! This is one of the many reasons I crafted the food part of the program the way I did, so it can work regardless of how crazy your life is, or what your tastes and preferences are.That being said, there are a few ways to go about the meals (and you can mix and match):

  • Food Guidelines: First I strongly recommend you reading my detailed guidelines – whether you choose to use my recipes or meal plan, this is extremely beneficial information. From here you can simply choose to create or order all your meals following these guidelines (there is even a section on how to navigate restaurants and parties).
  • Sample Meal Plan: I have outlined a sample meal plan that is 14 Days long. I know some people love structure and seeing how things are laid out. You can choose to follow this plan as closely as you like, or just pick certain days from it.
  • Recipe Book: From the recipe book you can choose to swap in any of the breakfast recipes for breakfast, lunch for lunch, etc. Eating the same old thing gets boring, and experimenting with new foods and recipes is fun and enjoyable and also proves that eating healthy does NOT have to be boring.
  • **Please note that some of the recipes are richer or heavier than others, so be mindful of that. If you are not trying to lose weight or have reached your goal you can choose to experiment with a lot more, but until then I recommend trying to follow my guidelines as closely as possible.

Whichever option(s) you choose, I always recommend listening to your body, if something doesn’t sit well or feel right, make adjustments. A big part of this program is learning your body like a science. What works for one person may be poison to another and vice versa.

Let me know if that helps! As we work together we can learn what is going to work best for you!

Sodium Intake and Ethnic Food. I’m of ethnic decent and my culture cooks with lots of salt,
how do I stay true to my ethnic food but reduce my sodium intake?

This is simple, Plain old sodium chloride isn’t the only way to give your food the flavor you love. Salt substitutes can do it, and they are a better option for most people. Herb and spice blends, lemon juice, as well as potassium-based salts, can perk up flavor and may offer an extra health benefit or two.Here are my recommendations:

  • Herbs and Spice! Using herbs, spices, and other flavorings is a great way to season food. Not only do they offer a world of flavors beyond salt, there is growing evidence that some of the substances in herbs and spices may fight cancer, heart disease, diabetes, and other chronic conditions.
  • Experiment with fresh or dried garlic, oregano, pepper, sage, rosemary, or tarragon; bolder seasonings such as curry, cinnamon, nutmeg, saffron, or smoked paprika; tangy marinades, such as lemon juice, lime juice, or flavored vinegars; or fragrant oils, such as sesame oil, walnut oil, extra virgin olive oil, or pumpkin seed oil.
  • You can also turn to several ready-made blends that are available in most grocery stores (see list below). Lemon juice activates the same taste receptors as sodium, so adding a spritz of lemon to your food in place of salt makes biological sense.
  • In Place of Salt
  • Try filling your saltshaker with a low- or no-sodium salt, or replace it with a shaker full of herbs and spices or a squeeze of lemon.
  • Low-Sodium Salts (contain potassium chloride and sodium chloride)
  • Morton Lite Salt, 50% less sodium than table salt
  • Diamond Crystal Salt Sense, 33% less sodium
  • No-Sodium Salts (contain potassium chloride)
  • AlsoSalt
  • Morton Salt Substitute
  • NoSalt
  • Nu-Salt
  • Herb and Spice Blends
  • Chef Paul Prudhomme’s Magic Salt-Free Seasoning
  • Salt-free Spike
  • Mrs. Dash
  • Benson’s Gourmet salt-free seasonings

I’m so good all day, but once the sun goes down I just can’t control my Night-Time Snacking temptations
and end up blowing it and then feeling terrible after? What should I do?

Night-Eating/Falling off the Diet Plan. I am loving everything about this plan but there is one major problem I’m struggling with: Night-Time Snacking! I’m so good all day, but once the sun goes down I just can’t control my tempatations and up blowing it and then feeling terrible after? What should I do?

Can I use your recipes to creating my own meals outside of the FSS Sample Plan?

First off I’m so glad you are learning to incorporate my guidelines into a way that works best for your lifestyle, preferences and availability of resources – that is WONDERFUL, and will breed long term success! I believe the real value is in learning how to eat best in your life, in a way you enjoy and that is sustainable.

Question continued: Just to clarify, I am using your guidelines to create my own meals. What do you think about having oatmeal with strawberries and kiwi fruit for breakfast? And then for lunch chicken with veggies (carrot, broccoli, sweet potato)?

Answer: Both of the meals you mention work, however the KEY to creating ANY meal, no matter how healthy, unless the foods fall on my ‘limitless list, such as lettuce) you must be mindful of PORTION SIZE – especially when it comes to carbs like oatmeal. Please always read the nutritional information – look at calories per serving. Oatmeal made with milk, or a large serving can easily blow a LOT of calories. I prefer to do 1 cup of non-fat Greek yogurt with fruit vs porridge, but it’s your call!

Chicken is great, just make sure it’s the lean white meat variety and keep it to a serving. Even ‘healthy’ food can roadblock your weight-loss goals (if weight-loss is your goal that is). You must be mindful of what you are taking in versus what your are expending.


Question continued: I was diagnosed with minor scoliosis around my upper back, so there are certain exercise poses that might worsen the condition. I was wondering if I am suitable to follow your program anyway?

Answer: Injuries and limitations are something almost ALL of us deal with, I know because it was a severe injury that led me to creating the workouts and programs they way I have AND it was a health scare that led me to invest in creating the nutrition and food portion of the plan.
In fact, I actually have scoliosis myself, and if anything the exercise program and the strength it builds has helped me big time and I know it has for others.

That being said, rule of thumb: If anything hurts, as in pain that gets progressively worth with the exercise STOP. But pain is different from being simply tired and uncomfortable. Exercise is hard, it should get you out of your comfort zone, if it were easy everyone would be the pillar of fitness. It is easy to find excuses when it gets hard so make sure you can identify the difference between bad pain and good pain.

Listen to your body, but don’t be afraid to try. Scoliosis, especially mild, is hardly a roadblock! However, for everyone’s obstacle is different, you must check with your doctor, but don’t be afraid to push yourself – I was told I’d never run again, thanks to being aggressive in my comeback I’m able to run now (although occasionally and only recreationally). Bottom Line: YOU know your body better than anyone, if you want something you will always find a way, if you don’t there are always excuses. I am also here to help offer modifications and ideas to help you achieve your goals given certain exercises you cannot do.

What happens after we hit our goal or conclude the plan?

Great question, upon first glance this may look like a limited time plan but it’s NOT. If you read my guidelines the program is not only 14 days. It is a full 4 phases, each phase ranges from 3-6 weeks. Phase 2 is a 14 day cycle which you repeat for a total of 6 weeks (which is why it may be easy to get confused and think it’s only 14 days if you don’t read the guidelines). The way it works is each phase sets you up to get to the next level, not only in regards to your body and fitness but also on educating you on how to best structure your workouts and routines each week. My goal is to get you to know your body like a science, what works, what doesn’t, and how to make adjustments.

By Phase 4 – you become very educated and autonomous on how to structure your workout schedules, and integrate my new workouts each week. It is really lifestyle training so you become 100% the CEO of your body.

So to sum it up, this is not simply a number of weeks, once you subscribe you get a new routine week after week, new videos, new workouts, recipes, motivation and much more. This is a LIFE changing plan, not a short term fix. Let’s make that change once and for all!

I've always had issues with finding the right pre-workout foods. I don't want to eat too much, but I want to
make sure I'm eating enough so that it will sustain me during the workout. Any insights or recipes?

As for pre-workout fuel, that’s a superb question. The main purpose of the pre-workout meal is to fuel the muscles for the upcoming activity. What you choose to consume during this meal is largely dependent upon the time of the day that you work out. For the morning workout a liquid meal is often the best option as you won’t have a lot of time to digest the food before you hit the gym. Some people may simply have a hard time tolerating solid food first thing in the morning, thus they do better with a meal replacement shake. However, if you are like me and don’t like shakes a piece of fruit or some bread with nut butter can work very well. 
If you exercise in the afternoon or evening, you can follow pretty much the same guidelines. However, since you have more time to play with a true meal 60-90 min before the workout is sufficient. Try to take in this snack 15-20 minutes before your workout. And not to worry, I have MANY example recipes in your training system online – but here are a few more generic examples:

  • Protein Shake (see my recipes for a list of all my favorites and mix and match ingredients as you wish)
  • Banana with scoop of almond butter or tbsn honey
  • Greek Yogurt – this is actually one of my favorites.
  • Banana and granola/muesli bar
  • Piece of whole wheat or ezekial toast/bread with almond butter or honey