WEEK 4: DAY 2 · TUESDAY
LOW CARB DAY + HIIT + 24-HOUR FAST INSTRUCTIONS
It's a SECOND low carb day and I am SO proud of YOU!! All of you have been working so hard - posting your macros each day and really focusing on progression over perfection.
Keep protein and fats HIGH and carbs LOW!
Today, we’re going to dive a little bit more into WHY we don’t encourage stepping on the scale in the FASTer Way.
𝙏𝙝𝙚 𝙨𝙘𝙖𝙡𝙚 𝙞𝙨 𝙩𝙧𝙪𝙡𝙮 𝙖 𝙡𝙞𝙖𝙧.
𝙏𝙝𝙚 𝙨𝙘𝙖𝙡𝙚 𝙡𝙞𝙚𝙨 𝙖𝙣𝙙 𝙩𝙚𝙡𝙡𝙨 𝙨𝙤𝙢𝙚 𝙥𝙚𝙤𝙥𝙡𝙚 𝙩𝙝𝙚𝙮 𝙖𝙧𝙚 “𝙝𝙚𝙖𝙡𝙩𝙝𝙞𝙚𝙧” 𝙩𝙝𝙖𝙣 𝙩𝙝𝙚𝙮 𝙩𝙧𝙪𝙡𝙮 𝙖𝙧𝙚.
𝙏𝙝𝙚 𝙨𝙘𝙖𝙡𝙚 𝙡𝙞𝙚𝙨 𝙖𝙣𝙙 𝙩𝙚𝙡𝙡𝙨 𝙨𝙤𝙢𝙚 𝙥𝙚𝙤𝙥𝙡𝙚 𝙩𝙝𝙚𝙮 𝙖𝙧𝙚 𝙣𝙤𝙩 𝙖𝙨 “𝙝𝙚𝙖𝙡𝙩𝙝𝙮” 𝙖𝙨 𝙩𝙝𝙚𝙮 “𝙨𝙝𝙤𝙪𝙡𝙙” 𝙗𝙚.
𝙏𝙝𝙚 𝙨𝙘𝙖𝙡𝙚 𝙡𝙞𝙚𝙨 𝙖𝙣𝙙 𝙩𝙚𝙡𝙡𝙨 𝙨𝙤𝙢𝙚 𝙥𝙚𝙤𝙥𝙡𝙚 𝙩𝙝𝙚𝙮 𝙖𝙧𝙚𝙣’𝙩 𝙚𝙣𝙤𝙪𝙜𝙝.
𝙏𝙝𝙚 𝙨𝙘𝙖𝙡𝙚 𝙡𝙞𝙚𝙨 𝙖𝙣𝙙 𝙩𝙚𝙡𝙡𝙨 𝙨𝙤𝙢𝙚 𝙥𝙚𝙤𝙥𝙡𝙚 𝙩𝙝𝙚𝙮 𝙖𝙧𝙚 𝙩𝙤𝙤 𝙢𝙪𝙘𝙝.
𝙄’𝙡𝙡 𝙨𝙖𝙮 𝙞𝙩 𝙖𝙜𝙖𝙞𝙣...
𝙏𝙝𝙚 𝙨𝙘𝙖𝙡𝙚 𝙞𝙨 𝙖 𝙡𝙞𝙖𝙧 𝙖𝙣𝙙 𝙄 𝙬𝙞𝙨𝙝 𝙄 𝙘𝙤𝙪𝙡𝙙 𝙩𝙝𝙧𝙤𝙬 𝙩𝙝𝙚𝙢 𝙖𝙡𝙡 𝙖𝙬𝙖𝙮!
I KNOW - it can be so tempting to jump on the scale everyday. And so many of you are in the habit of doing just that! After all- that’s what our society has equated with progress and ideal health - a number on the scale.
In the FASTer Way, we focus on body composition changes. We focus on inches lost and increased muscle tone.
Did you catch that? The scale measures your relationship with gravity. It doesn’t measure your energy levels, your strength, your endurance, your cholesterol, your blood pressure, your confidence, or your commitment. The scale can’t tell the difference between a 110lb “skinny fat” person who eats fast food all day, or a 110lb fitness pro who eats clean and lifts all day. The scale can’t tell the difference between a 130lb woman with high blood pressure and fat around her midsection, or a 130lb woman who is lean, toned and incredibly fit.
If I showed you pictures of women who were truly healthy and fit, you would probably be incredibly surprised at their actual weight. While a pound is a pound, whether it’s fat or muscle, a pound of muscle looks a whole lot smaller and leaner than a pound of fat!
So what does this mean for you? Your body may experience significant changes and you may only lose a few pounds! That’s OK! As you gain muscle and lose fat, your weight *may* not change even though you ARE losing fat!
THURSDAY IS AN OPTIONAL 24-HOUR FAST
Start loading up on your water intake today! There is a video in tomorrow’s post with all my tips and tricks - here's a quick overview on how to do it!
OPTIONAL 24-HOUR FAST INSTRUCTIONS
We will start our 24-hour fast after your last meal WEDNESDAY night!! THIS IS 110% OPTIONAL!! But you will feel GREAT - I PROMISE!
Start the clock as soon as you’re finished eating for the day and then plan to withhold food for 24 hours. For example, if you finish eating at 7 pm tonight, then plan on breaking your fast tomorrow evening at 7 pm. I highly recommend doing a 4pm - 4pm fast... so eat an early dinner on Wednesday - that way you can break earlier on Thursday!
When you break your 24 hour fast - do NOT BINGE! That is not the goal. Have a light, balanced dinner - as always eating until you are 80% full. You'll fast that night for 16 hours - and be back to your regular schedule. I recommend breaking your fast with a light snack FIRST. Wait 30 minutes, then have a meal. This will keep you for over doing it!
You will NOT workout on your 24 hour fast day - take it as a rest day - or do light yoga, walking, etc!
PS - If you are breastfeeding or pregnant, please skip the 24 hour fast and do a regular macro day!
TOP TIPS FOR GETTING THROUGH A 24-HOUR FAST
I usually try to eat an early dinner on Wednesday (around 4 PM) so I can break my fast at 4 PM on Thursday. But you do what works best for your schedule!
ALL. THE. WATER.
Hot lemon water and hot herbal tea (literally have a cup in hand at all times)
In the morning - I go get a giant iced black coffee (unsweetened) from Starbucks - and a giant iced passion tea (unsweetened) it helps get my "fast day" off on the right foot"
Sparkling water (ex: la croix)
There are so many amazing benefits to a 24 hour fast - and giving our body full digestive rest for a full day! I PROMISE - the first one is ALL MENTAL! After this one - it's a breeze. You are going to feel amazing, have so much energy and so much mental clarity - I am now addicted to doing them - ha.
TODAY’S ACTION ITEMS:
Post a screenshot of today’s macros in our group!
Remember - we have an optional 24 hour fast coming up on Thursday! This is optional (if you are pregnant or breastfeeding - you will NOT participate!!). You are also welcome to do a 24 hour juice fast! Watch my training video coming tomorrow on this!! AND ask away your questions.
Think about non-scale victories today and post what yours in the comments
