CONTINUE tracking what you eat with a food journal
CREATE a schedule for eating and exercising
Today you will choose an eating and exercise schedule that best fits your lifestyle. For best results, you should be eating a small meal or a healthy snack every 3-4 hours. You should also be working out at least 3 times per week. Follow the instructions below:
CHOOSE AN EATING SCHEDULE
a) 16:8 Intermittent Fasting - Eat all your meals and snacks within an 8 hour period and consume nothing but water for the remaining time to quench your hunger. For example: Eat only between the hours of 8 am and 4 pm or between 9 am and 5 pm. IMPORTANT NOTE: If your workout time happens to be after your eight hours of eating, be sure to have a post workout protein shake!!
b) "Carb Cycling" Method - Eat meals at your regular intervals all week. Every day you will eat small meals every 3-4 hours. On workout days eat the full amount of carbs allowed on your program. Cut your carbs by 50% on your rest days. Keep protein and fat levels the same every day!
CHOOSE A TRAINING SCHEDULE
a) 3 Day Training Split - This is ideal for beginners or people with hectic schedules. Try working out Mon.,Wed., and Fri. or Tues., Thurs., and Sat.
b) 4 Days Training Split - Workout 2 days in a row. Take a rest day. Train again the next two days.
Depending on your lifestyle and ability choose to exercise for 15 minutes, 30 minutes, or a full hour on your exercise days. You can even do 15 minutes early in the day and 15 minutes later that evening. If you need ideas for exercises, click here to check out my member exercises page!
PLEASE NOTE: The eating and exercise schedule you chose needs to be followed for the rest of this program! Forgive yourself if you slip up over the next few days. The goal is NOT perfection, but you should aim to get better at this lifestyle with each day.
SOCIAL MEDIA POST: Share a picture of one these items on my Facebook Group Page. Be sure to list how many grams of each macronutrient is in this product. This could stimulate some healthy conversation with others in the group who have similar food items at home!
Read The Weight Is Over: Chapter 3, pages. 41-53
1. Nikquisa shares a bit of her exercise journey in this chapter. Reflect on your own exercise experience this week and describe the following:
a) Frequency and Duration of your workouts (i.e. days per week, length of sessions)
b) Challenges and/or Successes you have experienced
c) Next steps (adjustments you plan to make over the next 3 weeks)
2. This week we have started to focus on diet and nutrition. Answer the following:
a) Based on the videos and the reading, how specifically might your shopping and eating habits need to change?
b). Describe how you are adjusting to your new eating schedule.