Coach❤️Theah 30 day Primal & Low Carb Challenge
W❤️W! It is our last status check!
✅Track your food & exercise
Coach❤️Theah Status Check
🔲 Weigh-in Wednesday "WIW"
🔲How is your weight-loss or 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? Why did I struggle?
❤️ 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 lean protein at every meal?
❤️Are my meals planned? What do I need to shop for?
❤️How can I prepare to keep going after the challenge?
❤️Am I eating when I'm not hungry?
Not everyone on this challenge was focused on weight-loss but, it is usually a motivator to change your diet and start focusing on what your eating. However, if weight-loss is your goal, it can become frustrating when you don't see the scale moving. Here are some things to consider:
❤️️ How much are you eating? Calories do matter
❤️️ How many carbohydrates are you consuming? Some people have to drop to 30 grams per day to continue to see the scale move
❤️Are you eating when not hungry? Snacking?
❤️Fats - we want to have healthy fats but, are you adding too many
❤️How much dairy are you consuming? it is usually a weight loss staller
❤️Nuts & Nut Butters - snacking on nuts packs adds up quickly, check your portions & carbs
Coach❤️Theah tip: Take pictures and measurements, the scale doesn't always tell the whole story
Lastly, reflect on how you are feeling overall?
❤️️ Are you sleeping better?
❤️️ Do you have more energy?
❤️️ Are you more alert and thinking more clearly?
What to expect tomorrow:
❤️I'll share my thoughts on how to keep going
❤️Tomorrow will be a high Protein day
❤️Target macros tomorrow will be:
Target 25% of your total macros ~ so, you will be at 500 or less calories
Protein will make up 80% of the calories (60 grams or more)
Carbs will be <10 grams
Fat is @ 20 grams less
❤️Protein days can help break through a weight loss stall or accelerate weight loss
❤️If you are struggling with carbs and counting / protein days are great to reduce the stress of all that
❤️You are ALLOWED to eat whatever you want ~ you are choosing foods that are consistent with your goals ❤️
✅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)
❤️ Aim for 10K steps per day 3-4 days per week
❤️ Strength Training or 3 Micro Workouts
What you'll need for today:
🔲Chicken, Shrimp, smoked Salmon, Steak or steak tips
🔲Ground Beef or Ground Turkey (could buy burger patties)
🔲Produce: Lettuce, tomato's, zucchini, avocado, pickles, onions
🔲Fats: Butter, Mayo, Yogurt, or dressing (if not making your own)
Coach❤️Theah tip... don't buy "Unsupportive foods"
Breakfast: Eggs & Bacon, Ham, or Sausage
❤️Fried, Poached, hard boiled over easy, scrambled.. your choice, enjoy some bacon, on a sausage patty
🥑🥑add some Avocado
🥓Cook the entire package of bacon, you can toss some on your salad this afternoon
The 🥓bacon & 🥑avocado can be added to your salad for lunch - Protein & Fats❤️
Lunch/Dinner: Wing Wednesday
❤️ Protein: Grilled Chicken Wings
❤️ Protein: Chicken Thighs in the airfryer
❤️Fat: Dressing / blue cheese or ranch for dipping
Protein: ️ ❤️Chicken wrapped in bacon
Can stuff with cheese & wrap in the bacon
❤️Try the Primal Kitchen dressings or dips... These are made with Avocado oil to keep them heart healthy
❤️Don't feel like cooking? No, Problem try Realgood foods bacon wrapped chicken breast
❤️Pair with a salad
❤️Fat: Mayo or use the sauce from the salad
❤️Add on: Bacon, avocado, cheese
❤️Toss a fried egg on... if you love eggs
❤️Sides: Pickles, Salad, Zucchini fries, Tomato Slices
Remember the importance of electrolytes and supplements
❤️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. ❤️