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Week 2

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How do you feel after your first week? Did you feel overwhelmed? This is perfectly normal. You are implementing something new in your life and it takes time to get used to. I have given you a lot of information so that you can learn how to continue this on your own as a lifestyle change without the need to track your food and “diet” all the time. It’s okay to fail, get frustrated, and be a bit overwhelmed at first. It is not okay to have negative self-talk, get down on yourself, and it’s definitely not okay to quit.

If something isn’t challenging, it is not going to change you.

Trust the process and just keep trying and doing your best. It takes about 2-3 weeks to start getting the hang of it. This is THE ONLY way to learn how to make the right choices with your foods, get results and be able to maintain this on your own. It is not easy at first but it will all be worth it when you feel as good as you do at the end.


How are you feeling?!  Are you feeling a bit tired and hungry?  Don’t worry, that’s normal and it WILL get better!  Remember, we are reprogramming our bodies to burn fat for energy and not carbs so this will throw us off a little bit, but it is worth it! This takes, on average 21 days depending on the person.

How are your workouts going? Are you sore? It is good if you are.

If you are doing the HIIT workouts for cardio, during the high intensity portion you should be pushing as hard as you can, maximum effort. Then, during the 20 minutes of lower intensity you are training your body to go to fat for energy to burn fat.

During your strength workouts, you should be lifting heavy enough so by the end of your reps your muscles should be on fire. If you need adjustments in the nutrition plan or your workouts please let me know.

Protein Problems?

Protein problems?

Don’t forget about your Macro cheat sheets.

If you are not vegan, try some collagen peptides. My favorite brands are on my recommendations page. You can add these to water, coffee, tea, any beverage or soft food item.

Here are some non-meat/fish options since we already know meat and fish are a good source of protein.

HIGH CARB DAY-steel cut oats, yams, brown rice,edamame and edamame pasta, chickpeas, chickpea pasta, dried flavored chickpeas, quinoa, beans, protein powder smoothies

LOWER CARB DAY-tofu, eggs, nuts, full fat Greek yogurt, seeds, nut butters, make your own protein/nut butter bars

You can also add some of these foods to salads or on top of veggies.

Mindset Task

Focus on success. We have all been through many challenges in our lives and from these challenges come SUCCESS! Put the blinders on and stop looking where you don’t want to go. You don’t want to fail, you don’t want to mess up, you don’t want this to be a waste of your time. Forget about that put on the blinders and…

Focus on YOUR success.

Look at some success stories. You can check out some success stories of some of my previous clients here. You might be able to relate to one of them. Create an image of you being successful in this program. What does that look like? What does that feel like? Write these things down and put this next to your note from last week, your why.

Health Task

Intermittent fasting

I am covering this topic in preparation for next week.

Toward the end of this week you will be nearing the point where your body has made the switch from being carb-adapted to fat-adapted. This is different for everyone but the average time it takes is around 21 days.

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Week 3 brings in the intermittent fasting option. Intermittent fasting is optional in this program. I only recommend you trying intermittent fasting if you are consistently getting close to your macro goals. If you are not, then you should not implement this strategy. This is ONLY for those of you who are comfortable with your nutrition by week 3. If you are not comfortable in consistently hitting your macro goals in a full day, then shortening this eating time will only lead to frustration. You can always implement this strategy later. Slow and steady wins the race.

If you are breastfeeding, please contact me first if you would like to try.

Intermittent fasting is exactly what it sounds like: short periods of fasting, intermittently.  You will be fasting for 16 hours.

This goes against Much of what we’ve been taught by the health and fitness industry. We are often told to workout intensely, eat every 2-3 hours, and restrict our calories.

Unfortunately, while this will get results initially, it will also mess with your hormones in some pretty significant ways and eventually slow down your metabolism. I know this because it happened to me, and because medial research has shown that this can have negative effects on your body.

Your body is always in one of two states: fasted or fed. When you eat several meals throughout the day, your body is always in a fed state. While in the fed state your insulin levels are elevated, which makes it more difficult for your body to burn fat effectively and your body becomes dependent on eating frequently.

However, after about 12 hours of not eating, your body goes into a fasted state. When you fast, insulin levels drop and human growth hormone increases. When you increase your growth hormone it helps your body burn fat and gain muscle.

You also increase the function of lipase which helps your body break down fat. Short term fasting also improves your metabolism which allows you to burn more calories which also helps your body burn fat.

Studies have shows that intermittent fasting causes weight loss, loss of inches around the abdomen, AND causes less muscle loss than just cutting calories alone.

Studies have also show that IF (Intermittent Fasting) can improve your blood pressure, cholesterol, trigycerides, and inflammation and reduce the risk of heart disease.  IF also has important benefits for brain health and may increase growth of new neruons in the brain and protect the brain from damage. Fasting intermittently also helps your cells get rid of waste material and influences genes that prevent disease.

Bottom line… Intermittent Fasting

  • Helps you burn FAT

  • Prevents muscle loss and breakdown

  • Improves your metabolism

  • Is beneficial to your overall health

Fasting might sound a little scary, but I promise isn’t as bad as it sounds!

Next week, some of you will be starting to intermittent fast. This means you will be skipping breakfast and eating within a 6-8 hour time window. You can start gradually eating later in the morning now if you would like.

You eat the SAME AMOUNT of food and you have the SAME goals but you eat your food in a shorter amount of time.

You will be intermittent fasting on cardio days and rest days, strength days are OPTIONAL. Continue to do your workouts when it works in your schedule. Optimally, you should aim to do your cardio workouts when fasting or 2-3 hours after eating.

On strength days you have choices. You do not need to fast on strength days, it is optional. If you choose to fast on strength days, you can fast until normal time, or as long as you can. You should then focus on eating the meal highest in carbs as you first meal after working out. Doing this your body will take those carbs and immediately redirect them to your muscles, not to your glycogen storage tanks.

Week 2 Workouts