PREP WEEK: DAY 1 Β· MONDAY

Intermittent Fasting & Whole Food Nutrition

π‘Ύπ’†π’†π’Œπ’π’š π‘¨π’‡π’‡π’Šπ’“π’Žπ’‚π’•π’Šπ’π’:β€œπ‘° π’˜π’Šπ’π’ π’‚π’π’π’π’˜ π’Žπ’šπ’”π’†π’π’‡ 𝒕𝒐 𝒃𝒆 𝒂 π’ƒπ’†π’ˆπ’Šπ’π’π’†π’“. 𝑰 π’‚π’Ž π’˜π’Šπ’π’π’Šπ’π’ˆ 𝒕𝒐 𝒍𝒆𝒂𝒓𝒏 𝒂𝒏𝒅 π’ˆπ’“π’π’˜, 𝒆𝒗𝒆𝒏 𝒂𝒇𝒕𝒆𝒓 π’”π’•π’–π’Žπ’ƒπ’π’Šπ’π’ˆ. 𝑰 π’‚π’Ž π’˜π’π’“π’•π’‰π’š 𝒐𝒇 π’Šπ’π’—π’†π’”π’•π’Šπ’π’ˆ π’Šπ’ π’Žπ’š 𝒉𝒆𝒂𝒍𝒕𝒉.”

Hello friends! Welcome to FASTer Way to Fat Loss and WELCOME to PREP WEEK. I am so proud of you for taking the first, and hardest step: signing up.

It is my greatest honor to be your coach - I am so excited to see how far you come. You showed up for yourself by saying YES - now let’s do the dang thing!

I WANT TO GET TO KNOW YOU!

Before we get started, please comment in our group and introduce yourself, tell us where you are from, about yourself + share your MAIN GOAL for doing FWTFL!!

TAKE A BIG DEEP BREATH!

Next - take a big deep breath! This week, I am going to teach and guide you through the foundational components of our program. I will break it all down day by day at the beginning of the week, and then put it all together for you at the end.

I want you to PROMISE me that you are going to be fully engaged in prep week! No excuses. I want you to read everything I send, the posts in this group daily, watch the training videos AND practice. That’s what PREP week is for. Practicing and learning. There are no dumb questions, okay?!

Please check for my morning post every single day and ask questions in the comments below. I ask that you do this because if you have a question, someone else likely has the same question! This week will set your foundation so it is important that you stay with me.

PREP WEEK

  • Prep Week Day 1: Intermittent Fasting + Whole Food Nutrition ​

  • Prep Week Day 2: Carb Cycling + What is a Macro?

  • Prep Week Day 3: How to Track Macros

  • Prep Week Day 4: Putting it All Together | Eating Out | Traveling

  • Prep Week Day 5: Most FAQ

YOUR PRIORITY FOR DAY ONE IS LEARNING TO IMPLEMENT…

INTERMITTENT FASTING

Today we are going to focus on the first aspect of FASTer Way Intermittent Fasting.

  • Intermittent Fasting is not a diet as some people believe, but rather an eating schedule. As a general practice, we follow a 16:8 protocol. This means you will fast (go without food) for 16 hours and consume all of your food within an 8 hour window. For example, you may want to skip breakfast and begin eating at noon. Your feeding window may be from noon until 8:00PM. If that is the case, you will be done eating at 8:00PM, which is when your fasting window begins again. It’s important to note that your fasting window can be whenever you choose! It doesn’t necessarily have to be from 8:00PM-12:00PM. If you finish your last meal of the day by 6:00PM, you’ll be ready to eat by 10:00AM the next morning. Don’t forget that you can have up to 50 liquid calories during your fast if needed, as long as it doesn't have any sugar or any fiber.

  • It is also super important for you to build up to 16 hours. I cover this more in our training video today. This week - I encourage you to start fasting for 10-12 hours and slowly increase your fasting time each night this week. . I am going to teach you how to fuel your body so well that intermittent fasting just becomes a natural part of your life.

  • If you are BREASTFEEDING - it is absolutely crucial for you to ease into intermittent fasting. Start very, very slow.

  • If you need some tips on getting started, check out some of our tips in the blog below!

WHOLE FOOD NUTRITION =

ANYTHING THAT COMES FROM THE GROUND OUR HAS A MOTHER

⁣We focus on eating whole food nutrition in the FASTer Way. 85% of the time, I want your food to consist of unprocessed and unrefined foods (whole foods). If the food comes from the ground or has a mother, it’s fair game. (The other 15% of the time is for living and eating foods you love!!) This week - try eliminating processed foods as much as possible and think to yourself β€œdoes this come from the ground or have a mother” - just to be getting your mind trained to be on the look out for whole foods!

TODAY’S ACTION ITEMS:

  • ⁣Introduce yourself in the comments below. Please share a little about yourself and your main reason for signing up for this program. Let's hear from everyone today!

  • ⁣Try skipping breakfast and try for a 10-12 hour fasting window at minimum. We will eventually build up to a longer fast as time progresses and your body adapts to this new lifestyle!

  • ⁣Get your FASTer Way app downloaded if you haven’t done so already

BONUS ACTION ITEMS:

  • Try the HIIT workout today! Our workouts are quick and effective, but also challenging. You aren’t a failure if you need to follow the modifier. Move your body and be proud of what you accomplish!

  • ⁣Try cutting out most of your processed foods and focus more on whole food nutrition. At the end of the day, I simply want you focusing 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.