WEEK 2: DAY 4 · THURSDAY

REGULAR MACRO DAY + STRENGTH TRAINING

Happy Thursday!!⁣

You all did SUCH a great job getting your regular macro day in yesterday. I KNOW, it feels like so many carbs and so much food... welcome to the good life!! You are going to seriously love being able to eat this way.

⁣Remember when I told y'all I was scared of eating BANANAS for a year because of the carbs. I know this sounds crazy but bananas are one of my very favorite foods and to think I went so long without them, makes me sad. Now sometimes I eat 2 - even 3 - to meet my carb goal each day. Talk about a life change.

Fueling our bodies with healthy carbs will keep our hormones happy and it will provide our body with the energy it needs to power through today's strength training workout.

LET’S TALK ABOUT PROTEIN

Protein plays a role in keeping us full and satisfied, building and maintaining lean muscle mass, providing structure to hair, skin, and nails, as well as several hundred more functions.

PROTEIN IS KEY TO CHANGING OUR BODY COMPOSITION

Protein helps build lean, calorie-burning muscle which helps to burn more fat and aids your body in replacing worn out cells and muscle repair. Without sufficient protein, you aren’t giving your body what it needs to repair and build your muscles (both of which improve your metabolism and aid in fat burning!).⁣

Remember yesterday when I talked about SPACING your macros out throughout the day into checkpoints? Make it a point to get in a little bit of protein each time you eat and spacing it out throughout the day.

𝐹𝑜𝑟 𝑚𝑒 𝑝𝑒𝑟𝑠𝑜𝑛𝑎𝑙𝑙𝑦, 𝐼 𝑒𝑎𝑡 𝑎 𝑙𝑖𝑡𝑡𝑙𝑒 𝑝𝑟𝑜𝑡𝑒𝑖𝑛 𝑒𝑣𝑒𝑟𝑦 𝑡𝑖𝑚𝑒 𝐼 𝑒𝑎𝑡. 𝐷𝑖𝑛𝑛𝑒𝑟 - I 𝑒𝑎𝑡 𝑎 𝑊𝐻𝑂𝑃𝑃𝐼𝑁𝐺 𝑝𝑟𝑜𝑡𝑒𝑖𝑛 𝑠𝑒𝑟𝑣𝑖𝑛𝑔𝑠 𝑠𝑖𝑧𝑒... 𝐼 ℎ𝑎𝑣𝑒 𝑎𝑙𝑤𝑎𝑦𝑠 𝑒𝑎𝑡𝑒𝑛 𝑎 𝑏𝑖𝑔 𝑑𝑖𝑛𝑛𝑒𝑟. 𝐼𝑡'𝑠 𝑚𝑦 𝑓𝑎𝑣𝑜𝑟𝑖𝑡𝑒 𝑚𝑒𝑎𝑙 𝑜𝑓 𝑡ℎ𝑒 𝑑𝑎𝑦!

Protein also helps PRESERVE lean muscle as we age. We lose lean muscle as we age and consuming a sufficient amount helps preserve lean tissue.  Generally speaking, most women do not consume enough protein and do not even realize it. If you aren't meeting your protein macro minimum, I encourage you to focus on doing so moving forward.

Protein can come from animal or plant sources.⁣

Here's a list of recommended protein sources:⁣

  • Meat⁣

  • Poultry⁣

  • Fish⁣

  • Eggs⁣

  • Beans⁣

  • Lentils⁣

  • Peas⁣

  • Tempeh, tofu, edamame⁣

  • Nuts, nut butters⁣

  • Seeds, seed butters⁣

  • Nutritional yeast⁣

  • Rice, quinoa, oats⁣

  • Avocado⁣

  • ⁣Trace amounts in starchy and non-starchy vegetables⁣

We recommend that at least 25% of your overall calories come from protein every day of the week. At the FASTer Way, we know it can be difficult to consume enough protein with whole foods alone. Which is why we developed our very own custom hydrobeef and pea protein powders.

A lot of my clients also LOVE Vital Protein Collagen Peptides mixed in coffee, yogurt and smoothies to help them reach their protein goals! (and you can have ONE scoop during your fast as long as you keep everything under 50 cal total!!)⁣

TODAY’S ACTION ITEMS:⁣⁣

  • ⁣Try to get as close as your can to your protein gram targets!⁣

  • Tell us what your FAVORITE way to consume protein is?!

  • Keep tracking your food - it's very normal to be full - don't overstuff yourself!!⁣

  • Eat only until 80% full⁣

  • Screen shot that "nutrients" tab and post it in our group!

 
 

PRIORITIZE PROTEIN!