WEEK 4: DAY 3 Β· WEDNESDAY 

REGULAR MACRO DAY + STRENGTH TRAINING

YESSSS!! Regular macro day today which means you get to eat ALL.THE.CARBS. Remember when I told you that you would be ready for a carb on Wednesday morning - I was RIGHT - wasn't I?!?! 𝑻𝒆𝒍𝒍 π’Žπ’† π’˜π’‰π’‚π’• π‘ͺ𝑨𝑹𝑩𝑺 π’šπ’π’–π’“ π’‰π’‚π’—π’Šπ’π’ˆ 𝒕𝒐 π’ƒπ’“π’†π’‚π’Œ π’šπ’π’–π’“ 𝒇𝒂𝒔𝒕 π’˜π’Šπ’•π’‰!

*Remember - try to spread your carbs out throughout the day today at every meal - and eat until you are 80% full. Try your very best to hit all of your macro gram goals today - to sustain yourself throughout tomorrow's 24 hour fast.

Today- think whole food carbohydrates: fruit, potatoes, brown rice, quinoa, etc. AND- we need all those good, yummy carbs because today is a strength training day.

Remember - tomorrow we have an OPTIONAL 24 HOUR FAST!

OPTIONAL 24-HOUR FAST INSTRUCTIONS

We will start our 24-hour fast tonight (or this afternoon) after your last meal!! THIS IS 110% OPTIONAL!!

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 do typically like to start earlier... around 4 or 5.

When you break your 24 hour fast - do NOT BINGE! That is not the goal. Have a small snack- then an hour or two later 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.

You will NOT workout on your 24 hour fast day - take it as a rest day - or do light yoga, walking, etc.

⁣𝑷𝑺 - 𝑰𝒇 π’šπ’π’– 𝒂𝒓𝒆 π’ƒπ’“π’†π’‚π’”π’•π’‡π’†π’†π’…π’Šπ’π’ˆ 𝒐𝒓 π’‘π’“π’†π’ˆπ’π’‚π’π’•, 𝒑𝒍𝒆𝒂𝒔𝒆 π’”π’Œπ’Šπ’‘ 𝒕𝒉𝒆 24 𝒉𝒐𝒖𝒓 𝒇𝒂𝒔𝒕 𝒂𝒏𝒅 𝒅𝒐 𝒂 π’“π’†π’ˆπ’–π’π’‚π’“ π’Žπ’‚π’„π’“π’ π’…π’‚π’š!

TOP TIPS FOR GETTING THROUGH A 24 HOUR FAST

1. I usually try to eat an early dinner on Wednesday (around 4 or 5 PM) so I can break my fast at 4 or 5 PM on Thursday. But you do what works best for your schedule!

2. ALL. THE. WATER.

⁣3. Hot lemon water and hot herbal tea (literally have a cup in hand at all times)

4. In the morning - I go get a giant iced or hot black coffee (unsweetened) from Starbucks - and sometimes a giant iced passion tea (unsweetened) it helps get my "fast day" off on the right foot so I can sip on them for several hours

⁣5. Sparkling water (ex: la croix)

6. There are so many amazing benefits to a 24 hour fast - and giving our body full digestive rest for a full day. 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!

WHAT DO I EAT WHEN MY 24 HOUR FAST IS OVER?

First, a small snack. Then I wait about 30-60 minutes after a snack and have a well balanced meal of carbs, proteins and fats. I find that breaking my fast with a little snack helps to prevent overeating. Do not worry about tracking - and remember the goal is not to binge.

FRIDAY will be a REGULAR MACRO DAY if you participate in the 24 hour fast.

TODAY’S ACTION ITEMS:

  1. ⁣Break your fast with a macro balanced meal that has all the necessary components: protein, fat, fiber, and whole-food carbohydrates

  2. Post a screenshot of today’s macros in our group.

  3. WATCH today's 24 hour fast training and let me know any questions that you might have!