PREP WEEK: DAY 6 · Saturday Training 

Leg Day + Strength Training + TREAT DAY!

Happy Saturday, friends! Today we are talking about the importance of incorporating strength training into our lifestyle. You can still achieve results within the FASTer Way without exercise because nutrition is the most important; however, strength training is a vital component of our lifestyle because it builds lean muscle, increases strength, and improves our metabolism.

Having a healthy metabolism is key for burning fat. 🔥 Our workouts are strategically paired with the nutrition cycle to give you excellent results! The workouts are quick and effective, but are also challenging. Pausing or modifying isn’t against the rules. 😉 We eat all the carbs on regular macro days and since carbs give us energy, we strength train on these days. I have challenged you to practice tracking macros this week and these days are called "Regular Macro Days". 

 

Saturdays are our favorite days in the FASTer Way! Not only is it leg day, but it’s also treat day! 😍 We don’t believe in deprivation. Depriving ourselves will set us up for failure; therefore, I am going to teach you how to incorporate a guilt-free treat of choice into your week! Make sure to include your treat in your app today when tracking your food. Try entering your treat into your app first and work the rest of your day around it. You may exceed your macros just a bit today since you’re learning and that’s okay. Progress over perfection! 

 

TODAY’S ACTION ITEMS:

  • Complete today’s leg day workout!

  • Try tracking all of your meals and your treat! Let me know if you need help.

  • Are your macro percentages set to 45% carbs, 30% fat, and 25% protein? If not, make those adjustments today to ensure you are set up correctly going into Week Two. I can not wait to teach you more next week! 🎉

  • Have you repeated our weekly affirmation often this week? Has it helped? Share a moment in which it helped you refocus this week. “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:

  • Post a sweaty selfie after your workout in the comments below! I want to see your hard work! Try posting a sweaty selfie on social media and tag me if you do!

  • Check out this blog on how to make the most of your leg day! https://www.fasterwaytofatloss.com/blog/2019/4/17/how-to-make-the-most-of-your-leg-day)

  • Have you reviewed the meal guide for next week? Be sure to check out the grocery list and take it with you when you grocery shop. Utilize all of your resources! ✅

 

XOXO!

Eating Strategically

I have challenged you to practice tracking foods into your app this week so hopefully you have been testing the waters. Tracking macros is a core component of the FASTer Way. We strategically use our app’s tracking feature to ensure that we are getting a proper amount of each macronutrient! 💪

 

At this point of the program, many clients experience their fat being too high while they have protein and carb room to spare. That is common, but lucky for you, I have some helpful tips! You will not have this perfect today and it may take some trial and error. This is why the program lasts six weeks. Once you figure it out, it will come easy to you. The majority of clients have the same questions, etc. and have amazing results at the end of the first six weeks. You can not give up just because you have some learning to do. Promise yourself that you won’t give up during your leaving curve! 👊

 

With that, it is going to be extremely important for you to try and pre-track all of your foods into the app. You can not wait to track it until after you have eaten something while you’re learning. You will obviously not always be able to pre-plan, but it is going to be important to try when you can. Pre-planning will absolutely contribute to your success, just as it does with anything else. 💯 If you need a reminder on how to track or log your meals, please go visit the Today tab in your app. From there, scroll down until you see Quick Links > App Prep Week: Food Log > Open. Watch the tutorial.

 

So just when will you get to eat all the healthy fats I’ve talked about? On low carb days, of course! That's why I love the (insert program name). We get to eat ALL of the food and nothing is off limits! In the meantime, here are some lower fat ideas if you're struggling with going over in your fats on regular macro days:

 

✅ Lean turkey

✅ Grilled chicken without skin

✅ clean protein shakes or bars - Rx Bars are a great choice! We also have protein supplements in our FASTer Way shop!

✅ bone broth - Kettle & Fire makes a great brand that you can just warm up and drink.

✅ Egg whites or egg beaters (a great go-to when you need protein, but no fat)

✅ Turkey bacon

✅ Gluten free tortilla wraps

✅ Veggies/fruits (all kinds, including potatoes) - Don't forget about canned and/or frozen fruits and veggies for convenience!

✅ Oatmeal

✅ Popcorn

✅ Quinoa or rice

 

Also don’t forget about the meal guide and all of the links I have posted. Google and Pinterest also have tons of lower fat/high protein and carb ideas. Make sure you’re utilizing all of your resources!

 

I am here to support you so remember to reach out if you need help. Remember PROGRESS OVER PERFECTION! If you don’t get your macros right today, I promise you will! You must continue to trust the process! You’ve got this! 

 

XOXO!