PREP WEEK: DAY 4 · THURSDAY
Let’s put it together!
I am so proud of each of you for all the work you have put in to this week!!!! I promise you will eventually get the hang of your macros, etc. Now you can tell why having a week to learn and practice is so vital. Have grace with yourself!
Today - we are putting everything we have learned all together in this training video and talking about what to do if you are headed out to eat, on vacation - or get sick.
We have learned so MUCH this week! Hopefully all of you are:
Building up to your intermittent fasting
PRACTICING in your MFP app(no need to be perfect, just getting used to plugging our food in!!) I would love to see a screenshot of your macros today just to see how you are doing!!
Trying the workouts if it's an option for you- Thursdays are always my favorite!
Switching your mind to a "whole food nutrition" mindset!! Remember, whole foods come from the ground or have a mother and we want to be eating them 80% of the time.
REMEMBER: NOTHING CHANGES IF NOTHING CHANGES
Living the FASTer Way gets easier every single day. It's a whole new way of thinking and eating!
Today - I sent you a guide putting all the concepts together + a little more info on how to track alcohol. Please do not stress over tracking your alcohol tonight (or period!!) I went through an entire first round of FASTer Way and did not even know I had to track for alcohol - and still had great results.... so please do not overthink it - promise?!
KEEP IT SIMPLE + PLAN AHEAD!
Here is another tip while you’re learning: Keep it simple. It's okay to feel like you're eating the same things right now. That will improve as you learn more about macros and our different strategies. Keeping it simple right now may be the ticket to your success.
As you're learning how to track this week, I want you to pay attention to what you're eating. Every time you log something in your app, pay attention to how much protein it has, how much fat it has and how many carbs it has. Doing this now is going to help you in the very near future, as we dive deeper into the FWTFL strategies!
TODAY’S ACTION ITEMS
Watch training videos from this week!
Continue easing into your fasting and sticking to whole food nutrition
Try today's strength training workout
Tell me how you are feeling so far!!
GLUTEN & DAIRY
Let’s talk about gluten and dairy.
Gluten and dairy are two favorites in the Standard American Diet (SAD), but most people don’t realize what these items are doing every time they consume them.
Both gluten and dairy can have an inflammatory reaction in the body—whether or not you can feel it! Inflammation has been called the root of all disease, so it’s easy to see why people eating the Standard American Diet aren’t experiencing ideal health.
Many FASTer Way clients who have made the decision to give up gluten and dairy during their first rounds - notice a difference in just 2 weeks of removing these items from their diet. A few things I have heard
bloating is reduced or eliminated
digestion improves
skin clears and so much more!
If you are planning to follow the FASTer Way Meal Plan - or use it as a guideline - none of the recipes contain gluten or dairy in them!!
WHAT DO I DO AS YOUR FASTER WAY COACH? I AM GLUTEN & DAIRY “LIGHT”
I have never given up gluten or dairy. However, I do not believe I am that sensitive to it - and giving up gluten and dairy for the long haul would't work for me and my lifestyle. I AM. huge advocate of eating 85% whole food nutrition. So that means I am naturally going to be gluten and dairy light.
Let me say this from me to you: I don’t think there is anything wrong with gluten or dairy. I don’t necessarily believe you “have” to cut them out to see results (most of my clients don’t them out and look at the success stories, including my own!) But I don’t think it hurts to see if you are one of the ones who is sensitive to either of them!
And I definitely recommend going gluten/dairy "light" during your first round - meaning - let's focus on those good whole foods first (whole food: if it comes from the ground of has a mother).