PREP WEEK: DAY 3 · WEDNESDAY
More on Macros
It's Day 3 of PREP WEEK! You all are doing absolutely FANTASTIC this week. I am soo proud of y’all for being so invested in learning this program and practicing so diligently this week.
It’s all about to start coming together
Hopefully all of your have set up your custom macro goals and set them to me to check. If you haven't - please send them to me so I can make sure you are doing everything correct. Go to profile> my macro goals and screen shot that page and post it here.
HOW TO TRACK YOUR MACROS
Today, we will begin practicing tracking our food in our new app! Before I give you instructions on how to begin, it is important that you understand that you won’t get it exactly right at first. It takes a fair amount of trial and error as we move forward. Just hang with me and I will make sure you are set up for success. Give yourself grace as you learn something totally new.
Yesterday we learned that a macro is short for the work macronutrients: they are the “large” nutrients that make up everything we eat. They consist of carbohydrates, fat, and protein. When we eat balanced macros, it fuels our bodies correctly and keeps our blood sugar balanced. This is important for regulating insulin, which has many roles in the body (including fat storage and keeping energy levels stable).
PLAN AHEAD! PLAN AHEAD! PLAN AHEAD!
I can NOT say this enough y’all. Tracking your foods/meals and getting them close to your goals may take time and that is perfectly okay. Remember our motto - progress over perfection!
The best advice I can give you is to pre-track when you can. Pre-tracking is preparation at its finest. It is important to spend a little time each day thinking about the next day. I like to say take 5-10 minute each night to plan ahead and plug your food in for the next day. Will the next day always be perfect? HECK NO. 9 times out of 10 you will have to shift - but that’s okay. That is the beauty of planning ahead so you can adjust where you need to.
By pre-tracking your foods, you will still have time to adjust your plan before you eat. Planning ahead of time is KEY while you're learning! You may not always have to do this but it's a great strategy throughout your learning curve. If something doesn't work or you find yourself overwhelmed, please do not hesitate to reach out. That is what I am here for!
In your faster way app - you will find tutorials on how to use the app to track your macros if you need further instruction!
*Every single day I want you to take a screenshot of your nutrition tab and post it in our group. That way I can check your macros and see how each of you are doing
Friends, as you’re learning to track, do not get frustrated! I am going to take great care of you. Once you get it, it’ll all make sense! This is the time that you need to repeat our weekly affirmation: “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.”
PAIRING THE WORKOUTS WITH THE FOOD CYCLE
The FASTer Way strategically pairs the workout cycle with the eating cycle to optimize fat burning while building lean muscle mass!
On low carb days (Mon and Tuesday) we perform High Intensity (HIIT) workouts or sprint activity to optimize fat burning.
On regular macro days, we perform strength training exercise or active recovery to build lean muscle mass.
On LOW macro days (Friday and Sunday) (not for pregnant or breastfeeding clients) we participate in active recovery or a total rest day!
If you have other workouts you love doing them KEEP DOING THEM. Any workout is the best kind of workout, mkay?!
SUMMARY OF WHAT WE HAVE LEARNED SO FAR…
This week we are mainly focused on building up to a 16 hour fast and an 8 hour eating window
We are working on cutting out the junk - trying to stick to whole food nutrition!
Start practicing with tracking your macros in your FW app- you will be off - and that is OKAY! Just get used to plugging your food in.
Please make sure that you have watched all training videos up to this point - and read the daily emails I send each day! It really helps to tie all the pieces together if you listen, read and do (practice)!
TODAY’S ACTION ITEMS:
Post a picture of what you broke your fast with (or your favorite thing you ate today!!)
Keep building up to our 16 hour fast - and start figuring out an eating schedule that works for you!!
Check your email - I have sent you guides every day - and my go to snacks/ on the go master list is in your inbox today!
Did you try the strength training workout?! What did you think?
