WEEK 2: DAY 2 · TUESDAY
LOW CARB DAY + HIIT TRAINING
Happy Tuesday!!
I am seriously so proud of all of you for posting yesterday, tracking your macros, etc. you are doing INCREDIBLE.
Don't forget - every single day I want to see you post the TODAY macros tab from your app so I can see how you are doing hitting your goals.
ALSO - remember this week - you are still learning - you are not going to be perfect and that's OKAY!
"Anne this is soooo much food" says all of my clients the first few weeks. Remember - we are only eating until we are 80% full and if you do not hit your macro gram goals perfectly, IT'S OKAY!
SPRINT OR HIIT DAY
Tuesday is a HIIT workout (in your app) or sprint day in the FASTer Way world. Another quick and easy option I love doing on HIIT day - 20 seconds of sprints and 40 seconds of active recovery for 16 minutes! (FYI: this looks different for everyone. Some swim, some bike, some walk and then briskly walk. A spring for me personally is a jog + 40 seconds of walking).
LOW CARB DAY
When you follow the FASTer Way nutrition cycle, you teach your body how to burn fat for fuel. On Mondays and Tuesdays, focus on keeping your net carbs under 50 grams. Be sure to fill in the rest of your calories with protein and healthy fats.
Breastfeeding Moms: please make sure you are eating at least 100g net carbs and drinking enough water. If you need help, reach out to me!
Healthy fat is an important part of our diet and under-eating daily fat grams can have negative effects on the body. Including healthy fats in your diet will support your metabolism, immunity and hormone production. It will also support your brain health and help change your body composition. The diet industry has lied to us when they told us to stay away from fat. We now know that our bodies need healthy fat. We just need to strategically learn when to eat them and that is what I am teaching you! Low carb days are the perfect opportunity to get in those healthy fats!
See the chart below for ideas.
One way to hit your net carb goal on low carb days is not only by limiting carbs, but also by eating plenty of fiber. You can include foods such as leafy greens, avocados, flaxseed, chia seeds, cauliflower, broccoli, berries and hemp hearts for added fiber!
With implementing carb cycling, we receive the benefits of being fat burners while also keeping our hormones happy. When you follow our macro cycle, you teach your body how to burn fat for fuel. With enough consistency, you’ll train your body how to burn both carbs and fats for energy!
PLAN AHEAD!
This week is a lot of trial and error - but I can't stress enough how important it is to take a few minutes every single night and plan ahead- especially these first few weeks!
And if life happens and your numbers aren't perfect - oh well!
Some resources to refer back to if you are feeling "stuck" on what to eat:
FASTer Way meal plan in your app for inspiration
My meal guide/ ideas emailed out to you this weekend
My new client guide under FILES in this group
A macro cheat sheet I am attaching below!
TODAY’S ACTION ITEMS:
Track your food and post them today- it's another LOW CARB DAY!
Progress over perfection- you are just learning!
Screenshot your macro rings at the end of your day and post in our group so I can peek at it for you! And tell me what you are eating/ what you are struggling with.
