WEEK 2: DAY 6 · SATURDAY

Regular Macro Day + Leg Day

“You only fail when you STOP TRYING.”

Let that sink in on this Saturday!! So... don't give up- keep going. Even when you have hard days, bad days, good days, great days. KEEP GOING.

Remember WHY you started. What made you sign up?! We are here for a LIFESTYLE CHANGE!! Not an overnight quick fix. Keep putting in the effort - keep TRYING. Your results WILL COME, watch.

TODAY IS LEG DAY! Our trainers are the best of the best and they offer so much wisdom and knowledge through our workouts. If you aren't participating in the workouts yet, I encourage you to try at least one. Don't give up if it is hard at first. Nothing worth having comes easy. Our trainers always offer modifications and there is also a pause button, ya know? Something is always better than nothing.⁣

I always encourage my clients to ENJOY YOUR WEEKEND…BUT HOW?

Many people think it’s impossible to hit their macros and keep their nutrition together, but in the FASTer Way, we know better! You can enjoy your weekend withOUT guilt or going overboard.​

Here are a few tips to help you stay in control and feeling your best all weekend long!

  • FAST until your main meal of the day​

  • WORKOUT earlier in the day​ (get in done first thing so you don’t have time to think about it!)

  • PREPLAN your food in your app (you might find it easier to track your treats and then work your day around that!

  • Take the focus OFF of FOOD and BE PRESENT with your loved ones​

  • ENJOY your weekend FREE OF GUILT​

  • STAY hydrated!​

𝐇𝐞𝐫𝐞 𝐢𝐬 𝐭𝐡𝐞 𝐝𝐞𝐚𝐥 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤𝐞𝐧𝐝. 𝐈 𝐚𝐥𝐰𝐚𝐲𝐬 𝐬𝐭𝐫𝐞𝐬𝐬 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬 𝐨𝐯𝐞𝐫 𝐩𝐞𝐫𝐟𝐞𝐜𝐭𝐢𝐨𝐧 𝐁𝐔𝐓...  𝐭𝐡𝐚𝐭 𝐜𝐚𝐧'𝐭 𝐛𝐞 𝐜𝐨𝐧𝐟𝐮𝐬𝐞𝐝 𝐰𝐢𝐭𝐡 𝐚𝐧 𝐞𝐱𝐜𝐮𝐬𝐞. 𝐘𝐨𝐮 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐛𝐞 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬𝐢𝐧𝐠.  You've been working hard all week and the weekend has arrived! It is important to stay on track the best you can to see the results you want to see.

SATURDAY TRAINING: CARBOHYDRATES

Today, we’re talking about the importance of carbs (especially on strength training days). You may have been told in the past that carbs are the enemy of fat loss, BUT I am here to tell you that your body actually needs carbs to thrive! Carbs are the primary and preferred fuel source for our organs and muscles and necessary for proper function.​ Consuming carbs at the right time will teach your body to reach into your fat stores for energy during and after a workout.⁣

BUT - we CAN restrict carbs for short periods with no detrimental effects on the body (hence, why we have low carb days!!) which is why carb cycling is a safe, effective fat-loss strategy that we practice in the FASTer Way world.

⁣It’s the long-term restriction that causes problems—especially for the thyroid and adrenals. This can result in significant issues with hormones, energy, mood, and more.​

TODAY, Make it your goal to eat high-quality carbs from mostly whole-food sources rather than packaged, refined carbs​⁣

Examples:​

  • Starchy vegetables like potatoes, squashes, etc.​

  • Fruits, especially tropical fruits, citrus fruits, berries, stone fruits in dried, fresh,  frozen or unsweetened canned versions​

  • Whole, gluten-free grains such as rice, quinoa, OATS!​

  • Beans, lentils, peas​

  • Honey, maple syrup​

  • Trace amounts in fibrous, non-starchy vegetables​

⁣TODAY’S ACTION ITEMS:

  1. Try to get close to your carbohydrates gram targets as you can. Usually adding in a piece of fruit or two will help me so much!

  2. Post your macros and your favorite meal in our group today!​

  3. Do today's LEG workout!​