Amanda Fisher Coaching

I help women get crazy strong - physically AND mentally - through strength training, sustainable eating habits, and a heathy mindset.

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The Keys To The Fat Loss Kingdom: The Court

Time for my final bestowment of the keys to the fat loss kingdom.

Did you meet The King?  Read all about consistent calorie deficit, the biggest piece of the fat loss puzzle.

And The Queen? Read all about food quality, the second layer of the HEALTHY fat loss puzzle.

Today, we meet The Court. Or, as I like to call them – The S’s.



Strength Training.

Stress Management.

Think of The Court as your final keys to the fat loss kingdom.  Once you are in the good graces of The King and The Queen, it’s time to pay attention to The Court.  It’s important, too, that we meet The Court AFTER we meet The King and The Queen.

Here’s why.

The King, Consistent Calorie Deficit, happens FIRST in fat loss.  Fat loss doesn’t HAPPEN without The King, you see.  So many try to create a fake relationship with The King by turning to exercise FIRST, doing all sorts of things like trying to pound away furiously at the treadmill, trying to see results, trying to find the muscle definition, wellllll it doesn’t happen if you meet The Court first.  You know, like trying to out exercise your food choices.  Or the funny concept of eating special superfoods that “burn fat.”  The only superfood that burns fat, my friends, is the one that you aren’t eating because you are creating that consistent calorie deficit.  Remember that silly Facebook article circulating awhile back about wine being better than a workout.  Oh hell.  Clearly that author didn’t meet The King.

The Queen, Consistently Choosing Quality Foods, happens SECOND in fat loss.  And fat loss still doesn’t come from JUST The Queen, The Queen must be with The King.  Remember, consistently choosing quality foods means we are getting foods with tons of nutritious value, tons of satiety, tons of sustained energy, and are really freaking difficult to consistently overeat, which feeds right into that relationship with The King, Consistent Calorie Deficit, right?  The Queen is definitely important, but still needs The King to be the ruler of fat loss.  Think of The King and The Queen as a power couple, yes?

So once this Power Couple is allll dialed in, The Court can sweep in from behind the curtains and really kick ass in Fat Loss Land.

Let’s get on a first name basis with the members of The Court.


Steps is basically what it sounds like.  Making an effort to move more during the day.  Not necessarily structured exercise, but more like allllll the little ways you can add up taking more steps during the day – shooting for an overall step count each day that is gradually increasing from your normal, parking far away, standing more versus sitting, doing your mobility work and stretches up and down from the floor during commercials….just all the creative ways you can move more.  One of my clients nails this during the week in my gym – she rides her bike to the gym, and then does some errands on her bike before going home – she’s moving more but not in an “I gotta exercise” fashion….more in just being conscious of getting smart movement in.  Steps, the first member of The Court, is basically increasing our overall daily energy expenditure during the way WITHOUT us noticing just too much.


Sleep is VITAL.  Most of us don’t get enough of it, and we are running on fumes (and then later on, caffeine and energy drinks) to get through our jam-packed days, only to end up FINALLY in our beds and now wired because we are too wound up to actually settle down and rest.  It’s a vicious cycle.  There are TWO reasons why Sleep is the second member of The Court.  First, getting quality sleep (somewhere around 7 hours per night) lets our body wind down and run alllll the hormonal processes it needs to run to repair and recover our body AND regulate our hormones and hunger and satiety signals.  You can imagine, in Fat Loss Land, that hunger and satiety cues are sorta a big deal, right?  Second, a body well rested, because of alllll those processes that happened, is less likely to experience cravings.  In Fat Loss Land, making better choices becomes a smidge EASIER (and please don’t argue about how awesome that is).

Strength Training  

Strength Training is the third member of The Court.  Strength training is a really big deal in Fat Loss Land because of it’s ability to hang on to muscle during a focused fat loss period.  Guess what bodies with muscle do?  They burn more energy than bodies without much muscle, even at rest.  This is a really dang big deal.  BUT, the thing that is most often missed regarding strength training is that it creates a powerful hormonal cascade that help make us stronger and leaner.  Also, the recovery process from strength training takes energy (calories), and our bodies are literally trying to recover hours after training, sometimes a day or more!  So, we are burning, burning, burning energy AFTER we exercise, and so long as we still observe The King and The Queen, we are like kicking fat loss ass by exponential amounts here.

Stress Management

Stress Management is the fourth member of The Court.  To be honest, I think we gloss over this one far too often.  Said another way, Stress Management is basically figuring out how you handle stress physically and mentally so you aren’t batshit crazy AND so you can make smart choices for yourself (nutritionally, and otherwise) because you are in a good headspace to make them.  Stress Management can be everything from finding a healthy way to dealing with your crazy aunt Sally, to developing a self-care routine that includes journaling at the end of every day to take an inventory on you life and emotional health.  It can also be acknowledging the fact that you have a problem soothing your emotions with things like food, shopping, drinking, gambling, and allllll that noise.  It’s the acknowledgement and acceptance of things, and then a way to react to them in a healthy way.  It’s super important in Fat Loss Land, because, well…..those who manage their stressors don’t often emotionally eat.

So again, The King and The Queen of Fat Loss are the MOST IMPORTANT in the kingdom.  And if you need help getting a handle on those, you might enjoy my free guide – #20under20 – 20 Healthy Meal Ideas Made In 20 Minutes.  Once you are in the good graces of The King and The Queen, it’s time to get friendly with The Court, ok?

Click To Access Free Guide!

The Fat Loss Kingdom SEEMS complicated.  It really isn’t.  Eighty percent of The Kingdom is made up of The King and Queen.  The other 20% is made up of The S’s of The Court.  Put your efforts to The King and Queen FIRST, and strike up conversation with The Court after.

Now go slay your fat loss!  Without all the noise of internet land mucking it up for you!

The Keys To The Fat Loss Kingdom: The Queen

Did you catch my first post in my fat loss series last week?  I was up in this internet space all talking about The Keys To the Fat Loss Kingdom.  Last week, I introduced you to the King.

So, last week, I was talking to you all about my dear client, who has had fat loss success in the past, but with unsustainable methods (drank all the shakes).  While she did let me know that she had great success getting familiar with protein and veggies and getting awesome at eating them, she also felt overwhelmed by the loads of information out there related to fat loss, how to eat, how to keep the results, all of it.  Her head was literally SWIMMING with information, and she wanted to figure it out, and figure it out for HERSELF, once and for all.

It prompted me to get crystal clear about how this stuff works.  So, I turned over the keys to the fat loss kingdom TO YOU last week with my post.  I introduced you to the King Of Fat Loss, or as I like to call him Consistent Calorie Deficit.  The King is responsible for the biggest part of fat loss.  The part we NEED to slay if we want to generate fat loss.  We need to get comfortable with how much we need to eat to get that fat loss ball rolling.  Calorie deficit is responsible for that.

To be fair, and clear, and muddy this all….we don’t actually need to COUNT the calories via app, paper and pencil, or whatever.  But we do need to tune into a few things.  Go back and read through that post if you need some help figuring out how calorie deficit works.

Today isn’t about The King anymore, although he is important.

Today, it’s time for me to introduce you to the OTHER half of the equation when it comes to sustainable, HEALTHY fat loss.

Today, it’s time to meet The Queen.

The Queen Of Fat Loss is Consistently Eating Quality Foods.  Said another way, more fruits and veggies, more lean proteins, more complex carbs, more healthy fats…..and less food from boxes.  Or, another way yet, a plate balanced with ground beef, roasted veggies, and some noodles…..and not….Hamburger Helper.  Make sense?

So The King pretty much is the one that holds the MOST power in fat loss, eating a sustainable calorie deficit CONSISTENTLY over time.  He tells us HOW MUCH.

The Queen, she pretty much helps us identify WHAT to put on our plates.  She helps us sort out the details of what kinds of foods to build our meals from.

How much food and what kinds of food, the two BIGGIES of fat loss, mmmmmmkay?

Back to The Queen.

Here’s what you get when you eat most of your meals with The Queen:

  • Lots of foods that give you tons of nutrients
  • Lots of foods that give you tons of energy
  • Lots of foods that give you lots of satiety
  • Lots of foods that are difficult to overeat

Want my helpful and FREE guide on building your Queen meals?  Here it is…..

Click Icon To Access Free Guide!

Here’s what you get when you consistently bail on your lunch dates with The Queen:

  • Lots of foods that are high taste, low nutrient, low satiety, and high calorie (means you are still hungry or craving them right after you are done eating them, and they don’t give you much for nutrients or “health”)
  • Lots of foods that are slicked up with trans fats and other ickiness (means ICK for your health and your insides)
  • Lots of foods that are all carbs, sugar, fat and not much lean protein (means you might never feel truly satisfied from eating them OR you might have the nasty blood sugar swings)
  • Lots of foods that are easy to eat and eat and eat (which really just means overeat)

So, we have to really buddy up to The Queen, do we not?  After all, she does does have a huge role in ruling the Fat Loss Kingdom.

Spend LOTS of time with The Queen.  Lots.  Suck up to her so you have a high place in The Court.  But, you know, sometimes you gotta live, and it’s ok to cancel on a lunch date with her here and there (so long as about 80-90% of the time you aren’t cancelling).  Make sense?

Bottom line, The King (consistent calorie deficit)….well, he’s a big deal.  But, The Queen and her food quality ultimately feed (Ha!  Pun definitely intended) directly into the calorie deficit game plan by giving us TONS of ways to work with the foods we choose to eat, right?

Ok, ok, ok.  I was going to stop here.  But I think we have to go one more week on The Fat Loss Kingdom.

Next week, we meet……

……The Court.

And by the way, I’m working on my own fat loss project right now.  And I’m sharing HOW I’m doing that with my email list.  If you want the ins and outs of what I’m doing, you can sign up for my exclusive email list below.  I share the good, the bad, the ugly, and dare I say it….the feelings with that list.

The Keys To The Fat Loss Kingdom:The King

I was chatting with a brand new nutrition client the other day, and heard the same story from her mouth in the first 10 minutes of conversation that I’ve been part of myself, and have heard from most of my nutrition habit crew that I work with.

Let me set the stage for you:

I ask a few questions of my new clients to get to know them better, and to get to know how they have approached nutrition or nutritional concepts in the past.  And what they are currently doing now in terms of nutrition, and where they’d like to go.

My new (and fabulous, I might add) client, a young and busy mom, had a lot of experience nutritionally in the past few years.  She’d gotten comfortable with eating protein and veggies.  She’d gotten comfortable with building meals and snacks.  She’d done a shake program that yes, focused on shakes and bars, but did ultimately get her eating protein and veggies and recognizing their importance.  And now, she wanted to learn how to eat healthy permanently, and not just for a short time.  She wanted to begin approaching fat loss.  She wanted to know exactly what to eat so she didn’t get the 9AM blood sugar crash that left her with that dreaded shaky feeling that makes you want to eat food, and a LOT of food, simply to just get rid of that yucky shaky feeling.

“But what do I eat?!?!  How do I do this?”  I can sense her frustration.  I’ve been there before myself.

“There is so much information out there, and I just don’t know which path to follow!”  And I nod my head in agreement.  There IS so much information out there.  Who is right?  Do you follow the shake people?  Or do you follow the points people?  Or….do you follow the calories don’t matter, just eat clean people?  Who?

And something really not awesome happens when there are so many choices on who to follow and what information is true.

We follow no one.  We ultimately have lots of ways to know what to do.  We just don’t do them.  We have all the “know” and none of the “do.”

The answer on who to follow by the way, is to begin building your own knowledge and figuring out what works for you (and probably that’s a long ass essay we will save for another day).

So today, I’m going to begin giving you the keys to the fat loss kingdom.  The overall framework, or the FOUNDATION of the kingdom that is fat loss, if you will.  The foundation is the most important, and gets us about 80% of the results we are after.  And this doesn’t include choosing the paint colors or the gutters or the trim you want on that castle, but DOES include the very ground it’s built upon, the castle itself, and the entire support system that holds it together.  The paint colors, the trim, the gutters?  Minutia…..the 20% that maybe matters down the road, but not right now.  The 80%, the big players, the things to build your meals around?  That’s what we’re getting down and dirty with right now.

And really, it breaks down to two very simple things, really, this kingdom foundation.

And I’m turning over the keys TO YOU because I trust you.

I trust that you, like I, loathe the plethora of information that swirls in our heads and around the internet surrounding fat loss.  I trust that you, like I, loathe all the gimmicks and nonsense and products and the throwing away of money at these things.  I trust that you, like I, want to know what’s best for you, and learn how to get there once and for all if you don’t know already.

And so now, I hereby bestow upon you…..the first installment of keys to the fat loss kingdom.

(Imagine me waving my hands around in the air in wild pomp and circumstance as I make a big celebratory deal of handing you a new and shiny key encrusted in diamonds and sparkle, and we unlock the castle door together).

Let me introduce you to……

The King

The King Of Fat Loss is consistent calorie deficit.  Or a really fancy and technical way to say “learning how to eat just the right amount less than what you use each day to live your life.”

Read that again with me please.  Learning how to eat just the right amount less than what you use each day to live your life.

The King Of Fat Loss is not:

  • Eating a thousand calories or less
  • Cutting food groups (although cutting food groups from your life ultimately DOES cut calories)
  • Dying a slow death on the dreadmill to burn off your food choices
  • Wrapping yourself in some plastic wrap concoction that says It Works (but we all know It Friggin’ Doesn’t)
  • Shakes, potions, cleanses, pills (things that cost lots of money but don’t actually do a whole lot)

The King Of Fat Loss is:

  • Knowing how much you need to maintain your current physique and shaving off just enough of your calorie needs on average, and consistently
  • Knowing that overeating isn’t the answer and will lead to fat GAIN (and probably muscle, too, if you are lifting)
  • Knowing that cutting TOO much from our food intake leads to ugliness of cravings and binge cycles (and low energy, low everything, and a bunch of other yuck)
  • Knowing how to Goldilocks your food intake (not too much, not too little but juuuussssttttttt right)
  • Knowing that eating too much chicken for your caloric needs is the same as eating too much cake for your caloric needs….too much of ANY food for your caloric needs is just that, too much

I can already hear you.  You want to know exactly how to do this, don’t you?

So I’m giving you my favorite ways to do this that do not involve counting calories or logging your food into some app that doesn’t tell you anymore than looking in the mirror and paying attention to how your clothes fit.

Because, again, I trust you.  Because I know how it feels to have alllll that info swirling around in my head. Just like my new client a few days ago.  And I want you to have the information to begin making your own game plan.

My favorite ways to goldilocks sustaining a calorie deficit (without actually counting the calories):

  • Eat slowly, and without distraction.  Another way to say this?  Don’t eat in front of the TV.  Or as Geneen Roth says, Don’t Eat And Tweet.
  • Eat until somewhere between satisfied and stuffed, or until 80% full.  Usually, for fat loss, this means you COULD eat more but don’t.
  • Include a ton of whole foods to your daily food choices.  By doing this, you begin limiting the processed and high taste/high calorie ones.
  • Not my favorite way of course, but a truthful and important one.  See less of Mr. Beer and Mrs. Wine.  Booze is fun, of course, but it comes with tons of calories and also tons of  way to make you HUNGRIER (drunken pizzas at 2AM rings a bell for me).  Don’t worry, you can still have some.  SOME.  But not ALL the booze, all the time.

Need help building Kingly meals?  Click below to access my FREE guide!

Click Icon To Access Free Guide!

Tomorrow I’m diving deeper into two of these ways to my tribe via email.  If you want in on those ways, take a peek below these words and find my sign up box.  That will hook you right up.

And next week…..

…..I’m going to introduce you to The Queen.

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