top of page

Day #5 "Check-in & Reflect"

Updated: Mar 10

March Madness Coach❤️Theah Primal & Low Carb Challenge

#CoachTheah #Primal #KETO #Lowcarb

❤️ Are you following the 5 Healthy Habits to live by?

❤️Sunday's are a great day to reflect on the week and plan for the next week

What's working? What is difficult? What are my goals?

Let's reflect on the past week and plan for this week

❤️ What went well? Why did it go well? What worked?

❤️ What did I struggle with and why did I struggle?

❤️ What does my week ahead look like and how can I prepare?

❤️ Are my meals planned and what do I need to shop for?

Let's think of food as "Fuel" this week

❤️ Everything your body does, requires energy

❤️ Your cells manufacture that energy mostly from glucose (sugar) and fatty acids (fat).

🚫Glucose metabolism produces inflammatory by products.

❤️Fat burning is more efficient--it produces more energy per molecule--and it burns “cleaner” than glucose.

🚫When glucose is abundant because you’ve just eaten a high-carb meal, your cells must burn it. Excess glucose circulating in your bloodstream is toxic, and your body can only store a limited amount.

❤️On the other hand, your body can store hundreds of thousands of calories worth of fat.

🚫If you eat a high-carb, high-calorie meals and snacks frequently throughout the day you have little need & ability to burn fat for energy. Since your body must burn off that glucose (carbohydrates) first, body fat stays locked in storage.

🚫 Over time, your fat metabolism machinery starts to get rusty and it becomes increasingly dependent on carbs (glucose) for energy.

Signs of Carbohydrate Dependency include:

🚫Difficulty losing weight (body fat)

🚫Energy peaks and crashes throughout the day

🚫Becoming “hangry” instead of hungry

🚫Food cravings, especially for sweets or other simple carbs (chips etc..)

A major goal of eating Primally is to become fat-adapted, or able to burn fat efficiently. People who can burn glucose, fat, and other fuels equally well are said to be metabolically flexible. Metabolic flexibility makes it easier to lose weight, reduce inflammation, improve gut health, and achieve athletic goals. It’s a cornerstone of health.

There’s no blood test or scale to measure metabolic flexibility. To assess whether you’re on the right track, check your ACEs. ACE stands for:

❤️Appetite ❤️Cravings ❤️Energy

As you become more fat-adapted and metabolically flexible, you’ll notice that your hunger and cravings become less pronounced and less “demanding.” You also experience steadier energy throughout the day—no more mid-afternoon crashes.

What you can expect this week:

❤️Appetite - as you become fat adapted, focus on 2 meals per day

❤️Cravings - with reduced cravings, we will stop snacking

❤️Energy - let's add increased workouts while fasted to burn body fat

Today's Activity:

❤️Choose Supportive Foods ~Lots of Plants & Animals

❤️Reflect on your goals

❤️Go for a walk

❤️Add in 3 micro workouts

❤️Check your ACEs

Micro Workout Suggestions

❤️ 20 Jumping Jacks per minute for 5 minutes or run in place or butt kicks

❤️Air Squats every time you get a text message

❤️ 20 second plank during a commercial break

❤️ 20 squats while you wait for coffee

❤️ 3 sets of push-up

❤️ Kettlebell swings during a commercial or phone call

❤️Success..... If you did one or you did 2... consider that a win. We will build on these core strength micro workouts as we move forward in the challenge.

❤️Try to make it fun and a "habit" during the day....

Today's Activity:

❤️Choose Supportive Foods ~ Plants & Animals

❤️Reflect on your goals

❤️Go for a walk

❤️Add in 2 micro workouts


Today's Workout: Walking & Micro Workout

❤️ Walk for 22 minutes

❤️ Increase the # of steps by 10% from the previous day