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Losing Weight with Fasting & Mindful Eating.

Losing Weight with Fasting & Mindful Eating.

By Monika Banach
Have you struggled with losing weight? Yo-yo dieting? Binge Eating? Blaming yourself? No accountability? If so, you have come to the right place. Along with Fasting and Mindful Eating, I can help you overcome these types of struggles. I did it, so can YOU!

I can serenade you with my accent and make you believe that you CAN lose weight and keep it off; that you are Enough; that you are WORTHY! Any extra weight that you are carrying does NOT define you, so don’t let it! You will learn how to love and respect yourself again.

IG: fit.fat.hotaf
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23 | Max Larocque: His Fitness Journey, Mental Health Awareness, Overcoming Addictions
Max Larocque discusses the importance of mental health in regards to your physical health. Just because you might look physically fit from the outside, doesn’t mean you are NOT falling apart on the inside.  His experience of overcoming weed and alcohol dependence, and how he dealt with it.  His awesome dog Lucy and the part she has played in his decision to get clean and healthy. Get in touch with Max: IG: https://www.instagram.com/MaxLarocqueFitness  Email: mlarocquefit@gmail.com  ___________________   Connect with Monika:   INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/   FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/   YOUTUBE: https://www.youtube.com/user/monikapl419   Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share
45:55
January 13, 2021
22 | Olly van der Weijde: His Fasting Transformation Journey | Mental & Fasting Tips
My guest today, all the way from Amsterdam is Olly van der Weijde. You have to check out his amazing transformation journey on IG.  I've posted photos on the YouTube Video as well.   His journey of going from the typical bodybuilding diet of 6 meals/day to Fasting Focused Lifestyle. Being a transformation coach himself, he shares some valuable mental & fasting tips and we dive into what is takes to be successful in weightloss.  Olly's Instagram @ollyfasting ---> https://www.instagram.com/ollyfasting ___________________  Connect with Monika:  INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/  FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/  YOUTUBE: https://www.youtube.com/user/monikapl419  Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share
43:38
December 30, 2020
21 | STOP making excuses & STOP comparing yourself to others | Why New Year’s Resolutions do NOT work
STOP making excuses! Every time you make an excuse, you don’t want it bad enough or you don’t think you are capable of doing it. Before you make an excuse, ask yourself: "How bad do I want it?"  How to STOP comparing yourself to others. “Personality begins where comparison leaves off. Be unique. Be memorable. Be confident. Be proud.” – Shannon L. Alder STOP waiting for Monday or a New Year to make changes in your life. New Year's resolutions seldom work for majority of people.  Set Goals, NOT Resolutions. ___________________ Connect with Monika: INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/ FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/ YOUTUBE: https://www.youtube.com/user/monikapl419 Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share
18:45
December 16, 2020
20 | The importance of visualization, creating a vision board, and setting clear goals
In today’s episode, Monika will discuss the importance of visualization, setting clear goals, and creating a vision board.  These three tools are so simple but also extremely powerful.  They have played a key role in her own weightloss transformation journey and 70lbs weight loss.  "You can't be what you can't see" -- Marian Wright Edelman  "If you can see it and believe it, it is a lot easier to achieve it" -- Oprah ___________________ Connect with Monika: INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/ FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/ YOUTUBE: https://www.youtube.com/user/monikapl419 Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share
20:12
December 2, 2020
19 | How to Avoid Holiday Weight Gain | 10 Tips to Help You Get through the Holidays
In this Episode, I’m going give you some helpful tips on how to get through the holidays and special events without feeling guilty about eating your favorite foods and gaining unnecessary weight. I will go though 10 tips you can use to help you have a healthier relationship with the holidays.  ___________________  Connect with Monika:   INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/   FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/   YOUTUBE: https://www.youtube.com/user/monikapl419   Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share
21:05
November 18, 2020
18 | Feasting vs Binging
Difference between Feasting & Binge Eating! I often hear feasting and binging used incorrectly especially in the fasting focused life style.  Often times people confuse binging as any type of over indulgence and this is simply not true. It is important to recognize the difference between these two terms, especially for someone that truly has a binge eating disorder (BED) and can benefit from help of a therapist.  ___________________ Connect with Monika:  INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/  FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/  YOUTUBE: https://www.youtube.com/user/monikapl419  Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share
07:56
November 11, 2020
17 | Hormone Optimization | Libido & Sexual Health | Low Testosterone in Men & Women | Blood Work
Interview with Jerry Smith, PA who specializes in hormone optimization at Optimize U clinics. In the first part of this episode, Jerry discusses my recent blood work results and recommendations on how to optimize certain not so optimal blood work results.  In the second part, Jerry answers common questions related to Testosterone replacement therapy in men and women, he debunks some of the most common myths and misconceptions related to testosterone replacement.  We discuss signs and symptoms to look for when it comes to overall health and hormonal balance, hair loss in men after significant weight loss, and other helpful advice for men & women dealing with hormonal issues.  Optimize U on Instagram:  https://www.instagram.com/optimizeUcenters ___________________ Connect with Monika: INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/ FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/ YOUTUBE: https://www.youtube.com/user/monikapl419 Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share
44:45
November 4, 2020
16 | 6 ways to stay motivated & focused while fasting
Welcome to 5 min Motivational Hump Day. Today, Monika will discuss 6 ways to help you stay focused and motivated during your fasts.  ___________________  Connect with Monika:   INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/   FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/   YOUTUBE: https://www.youtube.com/user/monikapl419   Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share
08:17
October 28, 2020
15 | Q&A Part 1 | Fasting, Hairloss, Hormones, Mindset Hacks, Electrolytes, Holidays, Insomnia, etc.
In this episode Monika will answer some of the most commonly asked questions related to fasting, weight loss, refeeds, hair loss, including some personal questions as well.  Questions Answered in this Episode:  *If someone suffers from fasting induced insomnia, what’s the best way to resolve it?  *What do you drink during a fast?  *How much water should I drink per day?  *Do I need electrolytes in my water or can I just do plain water fast?  *How much weight have you lost so far with fasting and how long did it take you?  *What is your current fasting and workout routine?  *Question from one of my male clients. I've lost 60 lbs recently and have noticed increased hair loss. Is this normal?  *Do you have any tips or tricks for mindset help when you're getting started and it feel impossible that you will ever get the weight off?  *Can you suggest any alternatives to walking for someone with sciatic pain and lower back pain?  *I’m not able to walk 8-10 miles per day. Can I still successfully fast and lose weight without crashing my metabolism? I seem to have tanked my metabolism by doing long fasts with little to no exercise. *How often would you recommend taking a kidney shot while dry fasting?  *How do you make it past the 30hr mark? I always get stuck!  *How do you handle the holidays or any social situations?  ________________________________ Connect with Monika:  Helpful Links including coaching info & coaching questionnaire: https://linktr.ee/FitFatHotAF  INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/  FACEBOOK PAGE: https://www.facebook.com/FitFatHotAf/  YOUTUBE: https://www.youtube.com/user/monikapl419  Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share
30:32
October 21, 2020
14 | What is your identity?
On today's 5-minute Motivational Hump Day, Monika discusses why it is so important to have a sense of identity before you embark on your transformation journey.  As long as you emphasize your identity, you are making a change in your life.  NO one can give you an identity, ONLY you can, so make sure you shape your character or someone else will do it for you.  “Identity cannot be found or fabricated but emerges from within when one has the courage to let go.”-Doug Cooper.  ___________________ Connect with Monika:  INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/  FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/  YOUTUBE: https://www.youtube.com/user/monikapl419  Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share
05:55
October 14, 2020
13 | Fasting and the female cycle I When you should NOT fast I Hormone Optimization
I will be discussing a highly requested topic: Female hormones, more specifically female cycle and how fasting can affect it.  Yes, there are specific times during your monthly cycle that you shouldn't fast.  I will discuss when that is and most importantly help you understand WHY this is so important for hormone optimization.    If you are a guy listening to this, please share this podcast with your wife, girlfriend, or any of your female friends because the truth is, knowing what happens in our bodies affects you too.    Barbara O’Neil hormone balance: https://youtu.be/MGmpq43YxMA  ______________ Connect with Monika:   INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/  FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/   YOUTUBE: https://www.youtube.com/user/monikapl419   Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share
22:52
October 7, 2020
12 | If you are feeling stuck, listen to this
On today's 5-minute Motivational Hump Day, Monika discusses how to get through your breakthrough pain that you might be currently experiencing and which might be keeping you stuck in one place.   "People have a hard time letting go of their suffering. Out of a fear of the unknown, they prefer suffering that is familiar.” - Thich Nhat Hanh  ________________  Connect with Monika:⠀ ⠀   INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/⠀ ⠀   FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/⠀ ⠀   YOUTUBE: https://www.youtube.com/user/monikapl419⠀ ⠀   Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share⠀
07:33
September 30, 2020
11 | How to get back on track after you’ve messed up your routine | How to control your Binge Eating
Monika Banach & Angelica Lopez discuss topics related to binge eating, stress eating, emotional eating, etc. and how to overcome struggles related to the above mentioned topics.  ⠀   We also discuss one of the most commonly asked question: How to get back on track after you have fallen off the wagon? Everyone will mess up their refeeds, workouts, or a fasting routine from time to time, but the most important thing to remember is to get back on track as soon as you can and not dwell on your "mess up" or feel guilty, because that will only make things harder.⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀   -------------------------- Connect with Monika:⠀  Watch this episode on YouTube: https://youtu.be/jXEjr0VkJXo ⠀   INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/⠀ ⠀   FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/⠀ ⠀   YOUTUBE: https://www.youtube.com/user/monikapl419⠀ ⠀   Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share⠀
54:22
September 23, 2020
10 | Learn to love yourself first
On today's 5-minute Motivation Hump Day, Monika discusses the importance of accepting yourself at whatever stage of life you are currently in. She will share tips on how to start loving yourself even if you are currently struggling with self worth, anxiety or uncertainty.  “Accept yourself, love yourself, and keep moving forward. If you want to fly, you have to give up what weighs you down.” – Roy T. Bennett ⠀    ___________________⠀  Connect with Monika:⠀ ⠀  INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/⠀ ⠀  FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/⠀ ⠀  YOUTUBE: https://www.youtube.com/user/monikapl419⠀ ⠀  Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share⠀
07:02
September 16, 2020
9 | My 5 Day Fasting Challenge Results | Benefits of Fasting | How to prep | What to Expect
This episode has been highly requested after posting my 5 day Fasting Challenge Results. I've received so many questions about it and hoping to answer most of them in this episode.  I'll discuss and compare my two recent 5 day fasts.  Topics discussed in this episode:  - Who shouldn't fast  - Why I decided to compare the 5 day fasts: the only difference between these two fasting challenges was how much I walked.  Results were quite astounding and almost double the weight loss.  - Benefits of fasting  - Why should NOT eat LESS, but Less often  - How to prepare for a 5 day fast (soft dry fast vs water/snake juice fast)  - Importance of electrolytes on prolonged fasts  - How to downregulate hormone Aldosterone and why it is important  - What happens in your body during each day of the fast  - When to PUSH through your fast & when to STOP your FAST  - How to properly break your fast and why this is so IMPORTANT.  ______________________ Interview with Dr.Filonov:⠀ ⠀  https://youtu.be/ygVMTAp9JBs⠀ ⠀  More info about Dry Fasting:⠀ ⠀  https://youtu.be/9yqsJXhnae4⠀  _______________________ Connect with Monika:  INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/  FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/  YOUTUBE: https://www.youtube.com/user/monikapl419  Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share
33:55
September 9, 2020
8 | Learn from your failures and use it as an inspiration to excel in life
“Don't spend time beating on a wall, hoping to transform it into a door.” – Coco Chanel.   On today's 5 minute Motivation Hump Day, Monika discusses how to overcome past failures and use them as an inspiration to become successful in life.  ________________ Connect with Monika:  INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/  FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/  YOUTUBE: https://www.youtube.com/user/monikapl419  Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share
06:15
September 2, 2020
7 | 3 Powerful Pillars to Help you Live a Better Life
Weight loss is 99% mental and I feel like these “3 powerful pillars for better life” are an important foundation to discuss & even though they are not directly related to fasting, they are something that will help you on your total transformation journey.  1. Never STOP growing & GO after the things you want and desire 2. Your thoughts matter! The MIND is everything.  What you think, you become - Buddha 3. Giving - to give is to live.   Connect with Monika: INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/ FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/ YOUTUBE: https://www.youtube.com/user/monikapl419 Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share
22:52
August 26, 2020
6 | Daily small consistent actions is what will help you become successful in achieving your goals
"We are what we repeatedly do. Excellence, then, is not an act, but a habit" - Aristotle   On today's 5-minute Motivation Hump Day, Monika reflects on the importance of daily small consistent actions and how they can help you become successful in your weight loss, relationships, career, etc.  _________________ Connect with Monika:  INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/  FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/  YOUTUBE: https://www.youtube.com/user/monikapl419  Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share
04:47
August 19, 2020
5 | Zoom Call 2 Replay: Mastering Refeeds | OMAD, 2MAD, ADF | Supplements
This is a replay from a zoom call #2 that Angelica Lopez and I did on August 9th, 2020 for our Facebook Private Ladies Fasting Group. This zoom call is all about Mastering Refeeds and the importance of properly breaking your fast. You guys will want to listen to this. Proper refeeds are more important that the actual fast. ________________ Connect with Monika:⠀ ⠀ INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/⠀ ⠀ FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/⠀ ⠀ YOUTUBE: https://www.youtube.com/user/monikapl419⠀ ⠀ Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share⠀
36:45
August 14, 2020
4 | Do NOT let the fear of failure stop you from following your dreams
“Someday is a disease that will take your dreams to the grave with you” - Tim Ferris.  In this 5 minute Motivation Hump Day, Monika discusses how YOU are the one responsible for creating the life you desire. No one is responsible for making things happen for you.   ________________ Connect with Monika:  INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/  FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/  YOUTUBE: https://www.youtube.com/user/monikapl419  Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share
03:00
August 10, 2020
3 | Zoom Call 1 Replay: Intro to Fasting | Current Fasting Protocols | Difference between Water Fast & Dry Fast
This is a replay from a Zoom Call that Angelica Lopez and I did in July for our FB private fasting ladies group.  We talk about intro to fasting, our own fasting protocols, alternatives to Snake Juice (SJ), the difference between SJ Fast and Dry Fast and more. ________________ Connect with Monika:⠀ ⠀ INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/⠀ ⠀ FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/⠀ ⠀ YOUTUBE: https://www.youtube.com/user/monikapl419⠀ ⠀ Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share⠀
44:29
August 10, 2020
2 | How to become the best version of yourself
"Fall in love with the process of becoming the very best version of yourself”— Shruti Gaja  Welcome to the 5 minute Motivation Hump Day, where every other Wednesday,  Monika will discuss an inspiring quote or a short message to help YOU on your total transformation journey. In today's Episode, Monika talks about steps you can take everyday to help your break through your self limiting beliefs and start owning up to yourself.  ---------------------- Connect with Monika:  INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/ FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/  YOUTUBE: https://www.youtube.com/user/monikapl419  Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share
04:08
August 10, 2020
1 | How I got started with Fasting | My protocol for losing 57lbs in 3 months
In this episode I will discuss how I got started with Fasting & talk about my protocol for losing 57lbs in 3 months. There is so much misinformation about fasting out there.  I have tried every diet known to man over the last 15 years and fasting is the ONLY thing that not only helped me lose 57lbs, maintain my weight, but also aided me in healing a lot of health issues that I have been dealing with such as gut dysbiosis, depression, hormonal imbalances, binge/emotional eating, etc. Fasting is something you can incorporate even when you are at your goal weight, it is not a diet, it is a lifestyle.  You can utilize occasional fasting with whatever diet protocol you are following: Vegan, Vegetarian, Keto, Carnivore, etc.  I talk about my struggles and the mistakes I’ve made when I first started fasting. I answer the most frequently asked question: How did I lose 57lbs in just 3 months? I talk about my exact fasting protocol, my workouts, and my refeeds during my first 3 months.   ___________________ Connect with Monika: INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/ FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/ YOUTUBE: https://www.youtube.com/user/monikapl419 Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share
17:48
August 9, 2020