PREP WEEK: DAY 2 · TUESDAY 

What is a Macro? + Carb Cycling

HAPPY DAY TWO OF PREP WEEK!

⁣I absolutely love getting to know every single one of you and want you to know that I am 100% committed to helping YOU reach your goals!!

𝐅𝐢𝐫𝐬𝐭 𝐭𝐡𝐢𝐧𝐠𝐬 𝐟𝐢𝐫𝐬𝐭, 𝐭𝐚𝐤𝐞 𝐚 𝐝𝐞𝐞𝐩 𝐛𝐫𝐞𝐚𝐭𝐡!! 𝐏𝐥𝐞𝐚𝐬𝐞 𝐤𝐞𝐞𝐩 𝐢𝐧 𝐦𝐢𝐧𝐝 - 𝐭𝐡𝐢𝐬 𝐢𝐬 𝐣𝐮𝐬𝐭 𝐩𝐫𝐞𝐩 𝐰𝐞𝐞𝐤! 𝐼 𝑘𝑛𝑜𝑤 𝑖𝑡'𝑠 𝑒𝑎𝑠𝑦 𝑡𝑜 𝑔𝑒𝑡 𝑜𝑣𝑒𝑟𝑤ℎ𝑒𝑙𝑚𝑒𝑑- 𝐵𝑈𝑇 𝑡𝑎𝑘𝑒 𝑎 𝑑𝑒𝑒𝑝 𝑏𝑟𝑒𝑎𝑡ℎ, 𝑜𝑛𝑒 𝑑𝑎𝑦 𝑎𝑡 𝑎 𝑡𝑖𝑚𝑒!!

𝐑𝐞𝐜𝐚𝐩 𝐟𝐫𝐨𝐦 𝐲𝐞𝐬𝐭𝐞𝐫𝐝𝐚𝐲: we talked about building up to a 16 hour fast. I hope all of you started doing just that last night. Start slow. There is no rush this week! Try for 30 minutes longer tonight.

Remember while fasting you can have:

• under 50 calories

• no sugar (including artificial, Stevia is OK)

• no fiber

• ALL the water, lemon water, herbal tea, sparkling water is OK

*Please ask me if you are unsure if something is approved or not so I can help

WHAT IN THE WORLD IS A MACRO?

Macronutrients… aka MACROS… is NOT AS SCARY as you might think! Macro is just short for macronutrient and are the “large” nutrients that make up everything we eat. They consist of carbohydrates, fat, and protein.We need carbs, fats AND proteins to THRIVE, for our bodies to function at their highest potential.

Eating balanced macros properly fuels our bodies and sets us up to burn fat and build lean, calorie-burning muscle!

Today: practice tracking your food in your FASTer Way app. I do not care what you eat - remember it is just prep week (you can do a pretend low carb day if you want to). Just to get the hang of tracking your food. NO stress or pressure to be perfect, just to get used to adding food to your app.

CARB CYCLING

Carb cycling is simply cycling between low carb and high carb days. Carb cycling is an intentional variation of carbohydrate intake that burns fat while properly supporting our hormones.

We cycle our carb intake by eating a low amount of carbs on some days (“Low Carb Macros” on Mon/Tues) and eating higher amounts of carb on others (“Regular Macro“ or "Low Macro" Wed-Sun). With this type of cycle, we see fat loss, increased energy levels, and improvements to overall body composition.

As we talk about carb cycling and tracking our macros, keep in mind WHOLE FOOD NUTRITION.

A whole food comes from the ground or has a mother.​ Whole foods are an important part of our nutrition cycle. Our bodies need nutrient-dense foods in order to achieve real health, The beauty of the FASTer Way lifestyle is that you’ll learn what to eat so you can tailor your daily food choices to your preferences, your schedule, and how you actually live your life.​ I always tell my clients to do about 85% whole foods - but leave wiggle room for treats!!​

FWTFL MEAL GUIDE: HOW TO USE IT

⁣FWTFL provides you with sample meal plans in your app to get you started—because we know it helps to see how someone else has done it—but we want you to tailor your food choices to how you actually eat. Don’t like fish? Allergic to nuts? Living a vegan lifestyle? I’ve seen it all! In the FASTer Way you’ll learn how to eat no matter what your unique situation is.​

Throughout the next 6 weeks, I will be sending you all of my meals, tips and tricks too​. Tomorrow - you will be getting a snack guide from me and out to eat/ fast food on the go options!!

TODAY’S ACTION ITEMS

• Watch video I posted yesterday morning​ + this morning

• Read the email I sent out today on Carb Cycling + Macros!

• Today: practice tracking your food in your FW APP! It does NOT need to be perfect, just get the hang of logging stuff

• Tonight: Intermittent Fast (try 13 hours)!!​

• This week: focus on whole foods! try cutting out the junk/ processed food (it's definitely okay to still enjoy your "treats" but this week really try to start working on cutting the junk out - and stick to whole foods!)​

• Try today's HIIT workout

• Please ask me ANY AND ALL questions! I am here to help.