Intermittent Fasting: Start Skipping Breakfast and Lose Fat

March 10th, 2015


5 years ago, I started this website which kick-started my business and has since cultivated a growing clientele for me in Salt Lake City, Utah. I’m very proud of this creation, which has helped me grow as a bodyworker, massage therapist and business owner.

But this website has also helped me grow as a blog writer. I have written about many topics concerning massage therapy and exercise. But today I’m excited to write about another aspect of human health- diet.

And when I say diet, I’m not referring to the act of dieting or restricting caloric intake.  Dieting makes me think of what one does when they want to lose weight quickly, or jump onto the latest fad that promises extraordinary results in 30 days. I’m referring to YOUR diet, the steps that you take each day to put healthy things into your body.  Dieting is a short-lived fad, but YOUR diet should be about always working towards a healthy lifestyle.

Intermittent fasting is a simple system, which is easy to follow, but can produce great health results. I’m not sure of where or how it originated, but countless studies prove that it just works. Contrary to popular belief that fasting is counterproductive or that it quickly puts your body into starvation mode, intermittent fasting can actually help you lose unwanted fat and increase the body’s ability to process the nutrients you consume. It also can make you less vulnerable to chronic illnesses.

Intermittent fasting (or IF as many people call it) revolves around restricting your eating for specific periods of time, and then eating your day’s worth of food during pre-determined “feeding windows.” It requires you to fast for 12-16 hours at a time, and eat within an 8 hour “window.” During this window, people will eat 2 meals. It is typical that these 2 meals will be eaten around noon and then at 8pm. But if your schedule does not permit this eating schedule, you can choose what works best for your life. If you prefer to eat earlier, try eating your meals at 10am and 6pm, or 2pm and 10pm. Essentially, this style of fasting requires you to skip breakfast and then not snack in-between meals. Easy enough!

When I try to explain this fasting concept, people often get hung up on certain ideas like, “But don’t I need to eat six small meals a day?” or “I will starve if I go 12 or more hours without eating.” But try to go into this with an open mind. If you think about it, people who eat 6 small meals a day don’t eat very much at once. Of course this does prevent your blood sugar from spiking, and helps control hunger. But the small portions help reduce high caloric intake as well. I believe this is one major reason that small portions work so well. If you eat 6 meals consisting of 200 calories, that’s 1200 calories in one day. But if you eat 2 meals a day, as you would with intermittent fasting, you might eat 500 calories in one sitting, amounting to 1000 calories. There is no requirement for caloric intake for either small meals or intermittent fasting. This is just an example of how many calories would be eaten, hypothetically.

Intermittent fasting is best understood when the physiological aspect is explained. Your body is in the fed state when it is digesting and absorbing food. Typically, the fed state starts when you begin eating and lasts for three to five hours as your body digests and absorbs the food you just ate. When you are in the fed state, it’s very hard for your body to burn fat because your insulin levels are high.

After that timespan, your body goes into what is known as the post–absorptive state, which is just a fancy way of saying that your body isn’t processing a meal. The post–absorptive state lasts until 8 to 12 hours after your last meal, which is when you enter the fasted state. It is much easier for you body to burn fat in the fasted state because your insulin levels are low. When you’re in the fasted state your body can burn fat that has been inaccessible during the fed state.

And if you think eating every 12 to 16 hours is impossible, think about your sleep schedule. If you sleep 8 hours a night, maybe from midnight until 8am, that is already 8 hours in which you are not ingesting food. If you ate dinner at 10pm, then by time you wake up at 8am, it will have been 10 hours without food. You would only need to wait 2 more hours, at 10am to eat your first meal of the day.  Some people find it very challenging to go the full 16 hours, and you don’t have to, but the longer you wait to eat, the more fat that is turned into fuel. Intermittent fasting is ideal for people who tend to skip breakfast anyways.

If breakfast is the most important meal of your day, this may not be the best plan for you, but if you are looking to shed some serious pounds of fat, this is an incredible plan. It’s all about changing WHEN you eat and not WHAT you eat. Of course this doesn’t mean you can eat dough nuts and cheeseburgers for your 2 meals, but you don’t have to make a massive change to your diet. It’s always good to eat plenty of veggies and a good amount of healthy fats, which keep your body satiated for much longer. This will prevent snacking in between your 2 meals.

And there you go. Intermittent fasting is very straight forward and most importantly to me, it’s easy. You don’t have to prepare a ton of meals ahead of time and you don’t have to diet, which usually means eating the same stuff all the time, and feeling restricted.

I have always believed that if something is not working in your diet, or you really are wanting to lose weight, it never hurts to try different things. If Intermittent fasting sounds like it could work for you, remember to give it 4-6 weeks to begin seeing results. Please don’t hesitate to ask me for more info or call me in Salt Lake City, Utah at 801-349-3934. And of course, good luck!


Valentine’s Couples Massage Special 2015

January 26th, 2015


That special time of year has again arrived! Some may feel that Valentine’s Day is overrated or cheesy, but I always get so excited for February 14th, as it celebrates humans’ most cherished emotion- LOVE.

This year, in Salt Lake City UT, I want to honor couples and the LOVE they share with a delightful Couples Massage Special. Nothing says LOVE more than the gift of nurturing, healing touch. Working as a massage therapist for 6 years, I may be a little biased, but I truly believe that the gift of massage, is the best gift of all.

From January 26th – February 14th, my favorite massage therapist, Jenna Baker, and I, are offering couples massage sessions at a wonderful price, so you and your sweetie can share a loving experience together. If you’ve never had a couples massage, I highly recommend you try it this year for Valentine’s Day. Our holiday prices include:

  • $100/60 min.
  • $140/90 min.
  • $200/2 hrs.

On top of this great deal, we are offering complimentary hot stone therapy during your session if you please. Just specify when you book your appointment, that you request hot stone therapy. Make sure to call us at 801-349-3934, before Valentine’s Day, to receive this pampering package. Once you’ve purchased your couples massage, you can book this session anytime this year! So if your loved one has a birthday or other special occasion coming up, you aren’t limited to using this treatment just for Valentine’s Day.

Make this Valentine’s Day one to remember, and book your appointment today. Our office is located at 24 South 600 East in downtown, Salt Lake City Utah. We look forward to spoiling you are your sweetie.


End of Summer Massage Special 2014

September 11th, 2014

endofsummer1Well, that time of year has come. It’s almost time to put your summer shorts and sunglasses away, and time to pull out your hoodies. Summer is sadly coming to a close. And although Autumn is a favorite season of mine, this time of year marks the end of wonderful summer heat and sunshine, while summoning the long, cold winter months we experience in Salt Lake City, Utah.


To cheer you up, I have decided to offer a Summer Massage Special. Beginning on Sept. 15, I will be offering a great discount for new clients. Book a massage between Sept 15 and Halloween, and receive $20 off an hour massage, $25 off a 90 min massage or $40 off a 2 hour session! I have not offered a special on my treatments in quite some time and thought this would be a good time to present this great opportunity to receive some very affordable bodywork. My treatments include Deep Tissue, Triggerpoint, Sports/Injury therapy, Myofascial release, Craniosacral therapy and Reflexology. Here are the discounted prices for new clients, up until Halloween:

60 Min. – $50.00

90 Min. – $75.00

2 hours – $100.00

If you are looking to start a new bodywork treatment plan to prepare for winter sports or just want to give your body a tune up for maintenance, please call me today to take advantage of this great deal in Salt lake City, Utah.  Hope you had a great summer!



Couples Massage Special

May 28th, 2014










Well, the wait is finally over! After 5 years of working in the bodywork and massage therapy world, I am finally offering Couples Massage in my practice. I have had countless inquiries as to whether or not I have a facility tailored for Couples Massage Treatment at my office in Salt Lake City, Utah.  And now, yes I do!

After moving my practice to 24 South 600 East, almost 3 years ago, I unfortunately did not have the space to work on couples at the time. But recent events have given me the opportunity to start offering this as a new service in my space.

As you might have assumed, it requires 2 massage therapists to implement a Couples Massage session.  And I have the pleasure of presenting this new service with a colleague and dear friend of mine, Jenna Baker, LMT. We have been healing bodies together for 3 years and now we get to do it side by side.

We will be offering Couples Massage sessions beginning June 1st.  And if you schedule an appointment with us between June 1st and July 1st, we are honouring our clients with a discounted price on Couples Massage sessions. Listed below are prices for our Couples Massage Special:

  • $100/60 min.
  • $160/90 min.
  • $200/2 hours

If you would like to add hot stone therapy to your session, it’s only an extra $20.

Book your appointment between June 1st and July 1st, and receive up to $40 in savings! If you want to get something special for your partner or gift a couples massage to a loved one, call us today in Salt Lake City, Ut at 801-349-3934 to schedule.

Mother’s Day Special 2014

April 30th, 2014


Mother’s Day is just around the corner and if you want to pamper your mom this year, surprise her with the gift of massage! Mom’s, more than anyone, need a break from their crazy, busy lives.  And they deserve the healing touch of bodywork.

And this year, at my practice in Salt Lake City, Utah, I am offering 2 special discounts to honor these lovely ladies. From May 8th – May 11th, I will be giving $10 off for 1 hour sessions, $15 off for 90 min sessions, and $20 off for 2 hour sessions.

Also, for the entire month of May, I am providing a deal for new clients that I have never offered before. If you purchase a 60 min session, I will include an additional 30 min of Reflexology for FREE.  My May schedule will fill up fast so make sure to schedule your appointment soon.


So if you are unsure of what to get your mother this year, in Salt Lake City, Utah, try a relaxing massage treatment for her special day. My mom gets a massage every year for Mothers Day, and she always looks forward to it!  Call me today at 801-349-3934 to schedule an appointment or to purchase your gift certificate.