30 Day Coach❤️Theah Primal & Low Carb Challenge
❤️ Are you following the 5 Primal Laws?
❣️Eat lots of animals & plants
⛔ Don't be sedentary
❤️ Get plenty of sunshine 🌞
❤️ Do something you love everyday 💃
❤️ Sleep ~ go to bed on time 🕙
Below is my post, if you want to a refresher on these primal habits
❤️How is your primal eating going?
Let's take a little break from talking about food, supportive and unsupportive food, foods to avoid etc... and let's talk about movement!
What are Micro Workouts & How to use them
❤️Short bursts of movement ~ push-ups, jumping jacks ~ planks ~ run in place
❤️ You can fit these into your day & make them a routine or habit forming
🚫 Not 60 minute gym commitment
❤️ Great for working from home, busy moms, or just starting back to a working out
Micro Workout Habit Stacking
"Think of all the things you do during the day that takes a minute or more and add a micro workout in during that time" Easy?
❤️ Brush your teeth & squat
❤️ Push-ups at the counter as you wait for coffee to brew
❤️ Squats while you boot up the computer or check your calendar
❤️ Plank while you run the blender
❤️ Take a walk after or during lunch time
❤️ Wall sit between meetings
❤️ Walk to get the mail at sunset
❤️20 jumping jacks every time you open the fridge
❤️Success..... as you find what works, repeat daily.... this forms a habit
Today's Activity:
❤️Choose Supportive Foods ~ Plants & Animals
❤️Go for a walk
❤️Add in 3 habit micro workouts
Today's Workout: Walking & Micro Workout
❤️ Walk for 25 minutes ~15 before work ~ 10 at lunch
❤️ Increase the # of steps by 10% from the previous day until at 10K per day
❤️ Form 3 habit micro workouts that you can commit to for this week
❤️ Walk the dog, catch up with your children or walk with a neighbor or friend
Today's Recipe: White Chicken Chili Soup or Taco Soup
❤️ Crockpot recipes for the weekdays are easy and give you time back in your day
Today's tips:
❤️ Form a healthy habit
❤️ Tailor your workouts to meet your fitness level
❤️ Make use of what you have at home
❤️Set a reminder on your phone or add to you work calendar to remind you
❤️Be specific about your goals (3 sets of wall push-ups or 20 jumping jacks 3 x per day)
❤️Start by adding a few at a time
~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. .
❓Can I have sweeteners? Yes, using monk fruit, stevia, erythritol, vanilla and or maple extracts can be used in moderation
❓Can I get electrolytes to avoid cramping and headaches? Yes, here are my favorite - LMNT Salt, Ultima Electrolytes or just drink pickle juice, add potassium and a magnesium supplements. Check out my blog post on “Supplements 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. ❤️