Day #13 "Monday: Keep it Simple"
Updated: Mar 12
Coach❤️Theah 30 day Primal & Low Carb Challenge
#CoachTheah #Primal #KETO #Lowcarb #Fitness
Are you ready for cooking at home & Keeping it low carb?
❤️Protein ❤️ Fat ❤️ Carbohydrate
✅Track your food & exercise
❤️It's Monday!
❤️Morning - go for a walk /maybe get a micro workout in
❤️Breakfast (Eggs &.... ) - try to push breakfast to later in the morning (10AM)
❤️Lunch: Protein Salad & go for a 15 minute walk
❤️Dinner: Protein & Vegetable (finish eating by 6 PM)
🚫No Snacking
🚫No Alcohol Monday
Primal Living
✅Eat lots of animals & plants
✅Move Frequently
✅Sleep ~ go to bed on time 🕙
✅Get plenty of sunshine 🌞
✅Do something you❤️ love everyday 💃
❤️Alcohol🍾
❤️Can you have alcohol "Yes"
❤️ Drink in moderation during the week
❤️Alcohol dehydrates you and will not help as you transition to being fat adapted
❤️Alcohol had carbohydrates, especially mixed drinks....
❤️When moving to low carb diet, you will feel more buzzed
✔️Keep track of your alcohol in your food diary
❤️What to drink?
🍸Clear spirits with club soda or mineral water (with squeeze of lime)
🍷Dry wine
🍾 Champagne 🍾🥂
Champagne: 2 grams of net carbs per 5 ounces (150 ml) Red wine: 2 grams of net carbs per 5 ounces (150 ml) White wine: 2 grams of net carbs per 5 ounces (150 ml) Beer: 13 grams of net carbs per 12 ounces (355 ml)
❤️You are ALLOWED to eat whatever you want ~ you are choosing foods that are consistent with your goals ❤️
Today's Activity:
✅50 grams or less of Carbohydrates
✅Go for a walk ✅Get some Sunshine
✅Go to bed on time ✅3 Micro workouts
✅Post a #HappyDay - something you love ❤️
✅Track your food & exercise
Today's Workout: Walking / Micro Workout
❤️ Walk for 30 minutes today (morning, lunch, evening) it's the weekend
❤️ Aim for 10K steps per day 3-4 days per week
❤️ Strength Training or 3 Micro Workouts
Today's Meal Plan Suggestions:
What you'll need for today:
🔲Eggs
🔲Chicken, Shrimp, smoked Salmon, Steak or steak tips
🔲<