WEEK 2: DAY 5 · FRIDAY

LOW (OR REGULAR) MACRO DAY + REST/RECOVERY DAY

HAPPY FRIDAY!

First things first, SHARE YOUR WEEKLY WINS!! That's how we do things here in the FASTer Way on Fridays - we celebrate each other!! What is the #1 thing you are the most proud of after your official first week following the FASTer Way?!

LOW MACRO DAY | not for pregnant or breastfeeding women

Today is a LOW macro day for many of you - or a REGULAR macro day for men/my girls who are pregnant or breastfeeding.

We are strategically incorporating a low macro day in order to break out of a potential metabolic adaptation. We will eat 25% less of each macro tomorrow. 𝐘𝐨𝐮 𝐜𝐚𝐧 𝐟𝐢𝐧𝐝 𝐲𝐨𝐮𝐫 𝐥𝐨𝐰 𝐦𝐚𝐜𝐫𝐨 𝐝𝐚𝐲 𝐠𝐨𝐚𝐥𝐬 𝐢𝐧 𝐲𝐨𝐮𝐫 𝐚𝐩𝐩 𝐮𝐧𝐝𝐞𝐫 𝐦𝐚𝐜𝐫𝐨 𝐠𝐨𝐚𝐥𝐬. 𝐘𝐨𝐮 𝐰𝐢𝐥𝐥 𝐞𝐚𝐭 𝐮𝐩 𝐭𝐨 𝐭𝐡𝐞 𝐧𝐮𝐦𝐛𝐞𝐫 𝐨𝐧 𝐭𝐡𝐨𝐬𝐞 𝐠𝐨𝐚𝐥𝐬 𝐞𝐯𝐞𝐧 𝐢𝐟 𝐲𝐨𝐮 𝐝𝐨 𝐧𝐨𝐭 𝐜𝐥𝐨𝐬𝐞 𝐲𝐨𝐮𝐫 𝐫𝐢𝐧𝐠𝐬 𝐚𝐥𝐥 𝐭𝐡𝐞 𝐰𝐚𝐲.

Let's spend some time discussing how to successfully navigate a low macro day:

1. Try extending your fast a little longer today if possible. Maybe 17-18 hours always helps me. By extending your fast a little, it will feel like you're eating more because your feeding window is shorter. WIN!

2. ⁣Hydrate well with electrolyte water. The same part of your brain that signals hunger also signals thirst. Drink your water throughout the day.

3. Eat higher volume, lower calorie type foods in order to get more bang for your buck on low macro days!

Examples of this are:

• fruits and vegetables

• lean sources of protein that are lower in fat (skinless chicken, turkey, shrimp, egg whites)

• lower calorie carbs (cooked oatmeal, lentils, edamame, popcorn)

People seem to think we need to eat less in order to lose, but that’s not always the case. We can eat an entire plate of nutrient dense foods and be full for hours, or eat a quarter pounder and be hungry an hour later. Choosing high volume, nutrient dense foods like those mentioned above will help you nail your first macro day!

Also- if you have Friday night plans and you need to switch a low macro day to Thursday, and do regular macro days on Fridays - that is totally okay, too!⁣

WORKOUT CYCLE + FOOD CYCLE = MAXIMUM FAT BURNING

In this program, we strategically pair our workouts with the food cycle to achieve maximum fat burning and gain lean muscle! If you already have workouts that you love doing, keep doing them!! Or if you want to do your own thing and add in some FASTer Way workouts, that is great. Or... if you want to follow all FASTer Way workouts... that is also great. Y'all know I BELIEVE in the power of MOVING YOUR BODY.

On low carb days: We pair our low carb day with HIIT workouts to maximize fat-burning and deplete glycogen (carbohydrate stores) so your body can use stored body fat as the main source of energy. DID YOU KNOW fat burning will continue up to 24 hours after your HIIT workout even if you’re NOT active during that time?!⁣

On regular macro days: We pair regular macro nutrition with strength training workouts to REFILL glycogen stores and provide energy to our muscles! Refilling glycogen stores helps support our hormone function (particularly thyroid) AND gives us the energy we need to lift those heavy weights!

On low macro days (aka... TODAY!): (if you are pregnant or breastfeeding- it is still REGULAR) macro day for you, and a rest day!) we REST or participate in active recovery. Active recovery means anything you do at a steady pace (walking, light jog, playing with your kids, hiking. yoga, etc.) Remember our pyramid - and how important it is for our bodies to get ample REST!!

TODAY’S ACTION ITEMS:

1. What has been your biggest win this week? Comment in our group and tell us so we can rejoice with you!

2. Try to get close to your macro targets TODAY!

3. Post your macros today - let us see how it's going! Screenshot them- and ask any questions at all that you have) or show us what you’re eating!

4. Get READY FOR TOMORROW'S LEG DAY!!!!!

Have a great Friday!