WEEK 3: DAY 5 · FRIDAY
REGULAR (OR OPTIONAL LOW MACRO DAY) + REST/ACTIVE RECOVERY DAY
Today is a LOW macro day (regular for pregnant or breastfeeding women). Remember: on low macro days we are eating JUST like we would on regular macro, just 25% less across the board. I’d recommend extending your fast a little longer today so you’re eating your low macro goals in a shorter eating window.
Your low macro day goals are in your app under macro goals. Eat up to those grams today!
WEEKLY WINS
FIRST UP, y'all already know on Fridays we post our weekly wins! I want to hear them! Every single one of y’all share one in our group today.
NON-SCALE VICTORIES
Y’all already know in the FASTer Way we strongly encourage our clients to stay OFF the scale? Sounds counterintuitive for a weight loss program right?!
Here’s the truth - the scale can fluctuate for a multitude of reasons, like sleep, salt, and hydration levels. These factors and many more can make the number on the scale go up or down multiple times per day!
We rely on progress pictures, body measurements, and clothes size and fit, which reveal body composition changes and paint the picture of real results that last. See the image at the bottom of the page. That is pretty amazing.
A number on a scale isn’t going to change your life. Finding a renewed sense of confidence will.
Being “skinny” won’t change your life. Having enough energy to play with your kids will!
Today, recognize the non-scale victories you’ve already achieved. Are your jeans getting more comfortable? Do you have more energy throughout the day? Are you pushing harder in the workouts? Whatever it may be, it deserves to be celebrated! YOU deserve to be celebrated!
If you are feeling discouraged or struggling - LET ME KNOW! And I want you to dig deep down and ask yourself… are you giving it you ALL? Are you remaining consistent? Are you doing well during the week and blowing the weekends? So many things to consider so please reach out if you need me!
REST & RECOVERY
Fridays and Sundays are considered "rest" or "active recovery" days in the FASTer Way world (but you can swap this around depending on what is best for your schedule!)
Rest is vital to your progress. When you exercise too much, your body never has a chance to rebuild, repair, and recover, which means you won’t see the results you expect from the work you’re putting in.
Fridays and Sundays are our "rest days" or active recovery days. You don’t have to be inactive on these days, but we do want you to give your body a break.
Active recovery is appropriate and includes many different activities that can be enjoyed with family or friends (walking, swimming, hiking, jogging, yoga, light barre/pilates, etc). The key is to take it easy and enjoy your time. If you feel your body needs complete rest, then listen to your body and honor its needs!
Personally: I like to do active recovery on Fridays and take Sunday completely off. Or, I take Fridays completely off and use Sunday to do a long walk with my family - it really just depends what we have going on!
TODAY’S ACTION ITEMS:
What has been your biggest win this week? Comment -below and tell us so we can rejoice with you!
Post a screenshot of today’s macros on this thread
Get ready for tomorrow's leg day!
