PREP WEEK: DAY 7 · Sunday Training 

Weekly Wrap Up and Looking Ahead!

Weekly Affirmation to repeat -  

“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.”

 

CONGRATULATIONS, friends! 🥳 You’ve made it through your first week of the FASTer Way! I couldn’t be more proud of you for taking the first step to becoming a healthier you! After our first week together, I want to see you:

 

  • Practicing Intermittent Fasting

  • Eating mostly whole foods

  • Trying the workouts

  • Defining what success looks like for you

  • Consistently tracking all of your meals in the app - Moving forward, I want you tracking all of your food/meals and posting them under macros channel in our Slack App every day so that I can check your macros. Accountability is KEY to your success!

 

Tomorrow we will begin carb cycling! Be on the lookout for a post later today that will help you prepare. I can’t wait to teach you more and watch you THRIVE! Let’s get ready for a great week! 👏

 

TODAY’S ACTION ITEMS:

  • Think about some low-carb, fiber-rich foods to incorporate into your meals tomorrow! Don’t know what foods are low in carbohydrates? Need ideas? Check out the Macro Cheat Sheets to fill your food plan tomorrow with high fat and high protein items! You can find the Macro Cheat Sheets in the app under Resources > scroll down to Macro Cheat Sheets.

  • Track your foods today and take a screenshot of your macros! Refer back to Wednesday’s post if you need a reminder on which screen to screenshot.

 

BONUS ACTION ITEMS:

 

XOXO!


LOW CARB MEAL PLANNING

I want to give you some ideas for successful low carb days. We will start low carb days next week on Monday & Tuesday. Remember, we are eating a lot of healthy fat (possibly double your regular intake). We are not living a keto lifestyle, but keto approved foods are great for low carb days. We will begin carb cycling tomorrow so keep these food ideas handy as you navigate the next couple of days. REMEMBER, PROGRESS OVER PERFECTION! You may not get it perfect tomorrow. It will take time and just as I've explained with everything else, it's a learning curve. Embrace the learning curve! Also, you will see that some of these lists have dairy and/or gluten.  We do not encourage either of these so please consume at your own discretion.  

 

You will notice that fruits and vegetables have carbohydrates. Green, leafy vegetables and berries both have a lot of fiber so when you choose your carbs on low carb days, make sure to eat carbs that also have a lot of fiber (because remember, fiber subtracts from your total carbs in order to give you NET carbs).  🙌

 

It is always best to pre-track your foods, especially when we implement a new strategy. Low carb days are a new concept to all of you so play around with tracking different foods before you ever eat. This always works best! 

 

Let me know if you have any questions. For higher fat foods, think nuts, nut butters, fattier cuts of protein, chicken with skin, oils, hummus, olives, eggs, avocados, seeds, etc.. Also eat plenty of fiber rich foods (green vegetables and berries) on low carb days! 🥑

 

PROGRESS OVER PERFECTION! Let’s do this!