WEEK 3: DAY 4 · THURSDAY
REGULAR MACRO + STRENGTH TRAINING
I want you to repeat that quote to yourself over and over and over.
NOTHING CHANGES IF NOTHING CHANGES
It's up to YOU every single day to make a decision to be the BEST you can be THAT day! Whatever that looks like for you!!
We've been chatting this week about how hormones, sleep and stress affect our overall health. If you haven’t already, I encourage you to start taking steps today that will help you regulate your hormones, sleep better and decrease stress. The good news is that a great start is simply practicing the strategies you’ve learned so far! If you consistently practice the strategies you’re learning, your hormones, sleep and stress will all improve.
THE FASTEST WAY TO SEE BIG CHANGES IS THROUGH TINY EFFORTS
This may sound counterintuitive, but research shows that it’s much more effective than trying to make big changes all at once. If you’re trying to set a new habit, this means making one small change that you can make into a regular habit that doesn’t take a lot of thought effort.
What does that tiny effort look like for you?! Maybe it is committing to a 30 minute workout, sticking to your intermittent fasting, drinking half your body weight in water, choosing whole food nutrition when possible, planning ahead the night before. All simple little things that will add up to make a BIG difference.
CONSISTENCY IS KING
Put one foot in front of the other and do the best to make good decisions consistently. Over time - that will pay off. Mark my words!!
Speaking of working out…
I think it's safe to say Thursdays are my absolute fav workout day of the week! When I first started FASTer Way, it had been YEARS since I had strength trained. I thought if I wasn't doing hours of cardio - it wasn't going to work - and was terribly afraid I was going to bulk up.
Strength training will NOT make you bulk up that way. In fact, the opposite is true—lifting weights (with the right nutrition) will help you lean out.
When we fuel correctly, we will maintain optimal health while burning fat effectively. So, make sure you are choosing whole food nutrition 85% of the time and getting all those YUMMY carbs in. Your workouts will feel SO much better + stronger!!
𝐓𝐎𝐃𝐀𝐘’𝐒 𝐀𝐂𝐓𝐈𝐎𝐍 𝐈𝐓𝐄𝐌𝐒:
Did you try the strength training workout today!? How was it??
Post a screenshot of today’s macros in our group!
What is an example of a time where you have been CONSISTENT and it paid off? Share with us!
What questions do you have for me - PLEASE ASK AWAY.