PREP WEEK: DAY 2 · Tuesday Training

Whole Food Nutrition 

Happy Tuesday, friends! I am glad to see you back and ready to go for day two! 🎉 How did intermittent fasting go for you yesterday? If you're used to eating breakfast, it may have been a little difficult and that is okay. Do not allow yourself to get overwhelmed. Once I teach you how to fuel your body with the right foods and at the right times, intermittent fasting will become second nature. Remember, you are learning this week and you must be willing to give yourself grace as we navigate the learning curve. 💯

Today, I am going to teach you about a second pillar of the FASTer Way to Fat Loss - WHOLE FOOD NUTRITION. 

• We try to consume mostly whole food nutrition in the FASTer Way to Fat Loss. Most of your food needs to be unprocessed and unrefined foods (aka, whole foods). If the food comes from the ground or has a mother, it’s a winner! 👌 We are going to try and eliminate gluten, dairy and processed foods as much as possible, but I also understand that this is a journey and may not all happen at once. Remember what I said earlier - PROGRESS OVER PERFECTION. I do not expect you to be perfect along the way. The FASTer Way to Fat Loss offers grace upon grace. You are going to learn so much if you trust me and trust the process!

• I take a very realistic approach - I do not eat 100% whole foods all the time, BUT, I want you to start being very conscious of trying to choose whole foods 80-90% of the time. Eliminate gluten, dairy and processed foods as much as possible!

TODAY’S ACTION ITEMS:

• Again today, try scooching your breakfast back for a 10-12 hour fasting window. We will eventually build up to a longer fast as time progresses and your body adapts to this new lifestyle!

• Start being conscious about cutting out most of your processed foods and focus more on whole food nutrition. At the end of the day, I simply want you focused on making better choices this week. Better choices do not equal perfect choices. If you typically go for a side of potato chips, try a vegetable or fruit instead.

• Can you try your workout (found in the TODAY tab of the FASTer Way App)? Our workouts are quick and effective, but also challenging. Don't get discouraged, friends! Follow along with the modifier, press "pause", etc.. Movement is movement! 

• Share with the group if you gave the workout a try today! We want to hear from YOU!

Weekly Affirmation to repeat today -  “I will allow myself to be a beginner. I am willing to learn and grow, even after stumbling. I am worthy of investing in my health.”

BONUS ACTION ITEMS:

• Remember to utilize all of your whole food macro cheat sheets if you need guidance on what to eat. You can find the Macro Cheat Sheets in the app under Resources > scroll down to Macro Cheat Sheets.

• You should have set up your macro goals in your app yesterday or today. When you logged in for the first time, you should have been prompted to do so. Tomorrow, we will spend time learning about macronutrients (or macros for short). Do not get hung up on macronutrients right now. I simply want your goals set up if you haven’t done so yet. 

  Once we have our goals set up properly, we will begin practicing logging/tracking our foods. When you logged into the app for the first time, you should have been prompted to complete your New Client Assessment. Based on the answers you gave within your New Client Assessment, you received customized macro goals. For reference, your carb percentages are at 45%, your fat percentages at 30% and your protein percentages at 25%. These are general percentages for new clients and will remain the same for the remainder of your six weeks. Don’t worry, if we ever need to change your percentages so that you have continued results, we will cover that in our amazing VIP Membership later! 🎉

   

  If you weren’t prompted to set up your goals from the New Client Assessment, you can always manually do it. Go to Profile Tab > My Macro Goals. Click on the calculator icon in the middle of the page (next to the pencil icon). Answer the questions that follow. As for your macro percentages, please see above for reference.

   

  Once you set up your macro goals, please be sure to take a screenshot so that I can see your goals. I want to make sure you’re set up for success! In order to take a screenshot of your goals, please visit the Profile Tab > My Macro Goals. See my image below for reference.

   

  Be ready to learn more about macros and carb cycling tomorrow morning. Come prepared to learn!
  

XOXO!