WEEK 5: DAY 1 · MONDAY
LOW CARB + HIIT
AHH!! Congratulations on making it this far!! We have TWO FULL WEEKS left! I am so proud of every SINGLE ONE OF YOU!! Keep going.
STRENGTHENING YOUR MINDSET MUSCLES BECOMES EVEN MORE ESSENTIAL AS YOU PROGRESS ON YOUR FASTER WAY JOURNEY.
Start today by reframing healthy eating and working out as things you GET to do, not things you HAVE to do. When you view the FASTer Way fundamentals as gifts you’re giving yourself, you are more likely to see ongoing results and fall in love with your healthy lifestyle!
𝐖𝐞 𝐡𝐚𝐯𝐞 𝐚 𝐛𝐢𝐠 𝐰𝐞𝐞𝐤 𝐚𝐡𝐞𝐚𝐝. You have learned so much the last four weeks and you now have all of the basic strategies in your toolbox. It's important for you to know that our core strategies never expire.
As I’ve mentioned many times, accountability is crucial if you want continued success. Those who allow themselves to be held accountable have the best results. We need a person, group or community to stand by our side and remind us of our goals! I see it often - those who don’t allow for accountability do not continue on their journeys successfully. The support of the community will take you further than you ever thought possible! We are your people!
You won't find another program with such amazing accountability so I encourage you to take advantage of it.
Please do not forget to be posting your macros every day!! That way you stay accountable - and I know what's going on.
NEW WEEK = NEW GOALS
Remember last week when we set our 3 non-negotiables? Go ahead and set them AGAIN for this week. Tell me yours!
Please remember if you totally got off the wagon- you do not need to "make up for it!!" I simply want you to get back on the wagon TODAY! RIGHT NOW!!!!! No excuses
Here’s is a great article I love about overcoming food guilt - it took me almost 20 years to realize these things!
Instead of feeling guilty, spend this week focusing on:
Drinking half your body weight in water
Commit to getting a 30 minute workout in 3-5 times this week!! Do a workout you ENJOY. Something you LOVE. Walk with a friend. Take a yoga class. Do you FWTFL workout - you get to choose!!
Eating good whole foods!! What’s a whole food?! Anything that comes from the ground or has a mother. Try to fill up on whole foods first - and then treat yourself!
If you overate last week, maybe lay off the alcohol this week. At least until Friday that will help a lot with feeling bloated, full, etc.
Tell yourself something positive about YOU everyday. Sounds SO GOOBY. I know- we are all our worst critics. So just say a little something positive each day!!
I hope this helps get you on the right track for the week ahead!!
Low Carb Day Refresh If You Need It:
Coming off of the weekend, we are upping the fat burning properties of the FASTer Way. There’s nothing like our carb cycle schedule to build muscle and burn fat!
Like always, we’re focusing on healthy fats and protein paired with a HIIT workout. Today- an easy rule of thumb to remember:
LOW CARBS, HIGH FATS
Aim to meet your protein gram goal, 50g net carbs (100 for men, pregnant and breastfeeding), and fill in the rest with healthy fats to meet your total calories.
TODAY’S ACTION ITEMS
A picture of your fave low carb meal from the day
What are some things you do to get back on track without punishing yourself!??!?
Your macros screenshot
Do your HIIT workout
What are your 3 non-negotiables for the week?
Have an amazing Monday!