Coach❤️Theah 30 day Primal & Low Carb Challenge
W❤️W! Can you believe we are in the last week?
✅Track your food & exercise
Status Check:
🔲 How are your clothes fitting?
🔲How are you doing compared to your goals?
❤️Are you feeling overwhelmed, excited or lost? ask yourself?
❤️ What went well last week?
❤️ Why did it go well?
❤️ What did I struggle with?
❤️ Was I able to eat more protein when it was prepared ahead of time?
❤️ What does my week ahead look like? What challenges might I face?
❤️ What do I need to do today to make sure I can eat protein at every meal?
❤️Are my meals planned? What do I need to shop for?
❤️Am I eating when I'm not hungry?
Let's Talk Snacking
My recommendation is to eliminate snacking, however, sometimes, we just need a "Mini Meal" to hold us over to our dinner party or maybe just want something light after a big brunch and don't want a full meal?
❌Snacking shouldn't happen everyday
❌Are you snacking when not hungry?
✅Track each of your meals and frequency of snacking
✅Ask yourself are you really hungry? Did you not eat enough during your meal?
✅Try adding more protein & fats to your meals to keep you full longer
✅Add Carbohydrates to the end of your meal
✅Eat Slowly and mindfully
What are my favorite "Mini Meals" (Fat & Protein)
❤️Meat Chips with guacamole
❤️ Pork Rinds with sour cream ❤️ Cottage Cheese (full fat)
❤️ Bacon ❤️ Coconut Cream with Berries
❤️ Hard Boiled Egg ❤️ Olives
❤️ Low Carb Tortilla Chips ❤️ Avocado Slices with olive oil
❤️ Bacon wrapped Jalapeños
Eat plenty of protein - it will keep you full and it helps to burn body fat
❤️Cottage Cheese with some berries - great evening snack or breakfast
❤️Protein can help break through a weight loss stall or accelerate weight loss
❤️You are ALLOWED to eat whatever you want ~ you are choosing foods that are consistent with your goals ❤️
Today's Activity:
✅30 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)
❤️ Aim for 10K steps per day 3-4 days per week
❤️ Strength Training or 3 Micro Workouts
Today's recipes:
❤️ Bacon Wrapped Chicken or Jalapenos https://www.coachtheah.com/myrecipes/bacon--wrapped-chicken-tenders-(airfyer-or-oven)
❤️ Jello & Gummies
❤️Homemade Low Carb Chips
https://www.coachtheah.com/post/coach-theah-homemade-chips
Remember the importance of electrolytes and supplements
❤️https://www.coachtheah.com/post/supplements-what-i-recommend-for-everyone
❤️DISCLAIMER: Please always check with your primary health care provider before starting any supplement regime. More importantly, it is critical to monitor your numbers and levels of which you are on medication for insulin, thyroid medication, blood pressure, whatever it may be. With this diet and specific supplements, you begin to heal and you may over time be able to reduce or eliminate the need for certain medications. ❤️