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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?

❤️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. .