Day #4 "Don't Sit Still"
Updated: Mar 4
March Madness Coach❤️Theah Primal & Low Carb Challenge
#CoachTheah #Primal #KETO #Lowcarb

❤️ Are you following the 5 Healthy Habits to live by?
https://www.coachtheah.com/post/coach-theah-habits-to-live-by
❤️Don't be sedentary
Let's take a little break from talking about food, supportive and unsupportive food, foods to avoid etc... and let's talk about movement!
Don't Sit Still ~ PERIOD!
❤️ Frequent everyday movement ~ Walking, Jogging, Biking, Hiking
❤️ Lift something heavy: regular strength training 3 days per week. Yoga, Squats, Pushups
❤️ Micro Workout
❤️ On occasion: Hight Intensity ~ Challenge your body ~ Sprinting, HIITs
~walking ~ walking~ walking
Micro Workout Suggestions
❤️ 20 Jumping Jacks per minute for 5 minutes or run in place or butt kicks
❤️ 20 second plank (repeat 3 times)
❤️ 20 squats per minute for 5 minutes
❤️ 3 sets of push-ups
Check out these videos....
❤️Success..... If you did one or you did many... consider that a win. We will build on these core strength micro workouts as we move forward in the challenge
Today's Activity:
❤️Choose Supportive Foods ~ Plants & Animals
❤️Reflect on your goals
❤️Go for a walk
❤️Add in a micro workout
Today's Workout: Walking & Micro Workout
❤️ Walk for 22 minutes after lunch or evening
❤️ Increase the # of steps by 10% from the previous day
❤️Try a Micro Workout
❤️ Walk the dog, catch up with your children or walk with a neighbor or friend
Today's Recipe: Burger
❤️ It's the weekend and therefore, you might be out with friends or running errands, you might want to enjoy a cocktail in the sun and have a burger.
That's okay... enjoy

just.... skip the bun and french fries. You can toss that burger on a salad or have it wrapped in lettuce, opt for coleslaw or a veggie on the side.

❤️If you are having brunch, you could get a burger topped with a fried egg..... I mean yum... it will be so filling, you won't miss the fries or bun.

Today's tips:
❤️ Protein & fat in the AM will help control hunger and cravings later in the day
❤️Limit fruits or other carbs in the morning
❤️ Coffee with heavy cream, a TSP of butter, or some monk fruit, stevia is fine
❤️Limit fats in the evening, this enables your body to burn body fat while sleeping
~If you IF (Intermittent fast) and skip breakfast, your first meal should still be focused on protein ~
Program FAQ’s
❓Can the entire family participate? Yes, the primal food list provides a variety of foods that will keep even kids satisfied
❓Can you do Intermitting fasting? Yes, if you are currently fasting and are comfortable, you can maintain your schedule
❓ How much weight can I lose? Depending on your current weight and weight loss goals average weight-loss is 20 lbs
❓Can I workout on the plan? Of course, I always recommend daily movement, this will help you keep cravings at bay and
❓ How many carbs can I consume in the first week? 20 grams of carbs per day in the first week. This will enable you to get into fat burning faster
❓Can I have coffee? Yes, with cream, coconut cream, butter, almond milk or other nut butters… No, to sugar. You can use Monk Fruit and or Stevia. .