March Madness Low Carb & Primal Coach❤️ Theah #CoachTheah
Why 30 days?
❤️ It is manageable, you can do anything for 30 days
❤️ It takes consistent 30 days to form a new habit.
❤️ March is about getting outside, more sunlight and is a great way to get yourself ‘unstuck’ Eat lots of animals & plants
Seems easy....right? 30 days? Well... with busy schedules, the availability of processed food, our modern world makes it more difficult! DO IT FOR YOURSELF
What are the health benefits of the plan?
What are your goals?
❤️ Do you want to lose weight & improve your health
❤️ Do you want to reverse Type II Diabetes
❤️ Do you want to improve sleep
❤️ In 30 days you can train your body to burn fat for fuel "Ketosis"
❤️ Become metabolically flexible… meaning your body can burn fat or carbs for fuel
❤️ List your 3 top goals.. make the measurable and specific
examples: I will cook at home 5 days per week
I will limit alcohol to 3 day per week
I will keep a food diary 5 days per week
I will walk 15 minutes per day 5 x per week
Whatever YOUR goals, write them down, hold yourself or have a friend or significant other hold you accountable to them
What will you learn in 30 days?
❤️ Learn about low carb primal eating
❤️ Learn about macros – protein/fat/carbohydrates
❤️ Learn different strategies for weight loss, reduced inflammation
❤️ Protein Sparing Modified Fast Days
❤️Intermitting Fasting – 16:8 days or 18:6 days
❤️Learn about supportive vs. unsupportive
❤️learn what foods trigger your cravings or stall your weight loss
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March Madness Plan Rules
What you can expect over the next 30 days:
Week 1: The first seven (7) days detox
❤️Detox symptoms: Headache, fatigue, cravings, grumpy,
❤️ Learn about supportive vs. unsupportive foods
❤️ Learn about pantry purge & pantry restocking
❤️ Program Recipes
Week 2: Learn about movement
❤️ 21 day introduction to strength training
❤️ Group Walking challenge
❤️Introduction to intermitting fasting 12:12 / 16:8 / 18:6
❤️ Program Recipes
❤️ Introduction to 2 meals per day
Week 3: Weight Loss Strategies
❤️ Learn about Protein Sparing Modified Fasting (PSMF) to improve weight-loss
❤️ Learn about expanding fasting, maybe alternate day fasting
❤️ 7 days of program recipes including 2 PSMF days
Week 4: Rince & Repeat - making it a lifestyle change
❤️ Bringing everything you learned together for a lifestyle change
❤️ Guide to adding back eliminated food
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”
❤️https://www.coachtheah.com/post/supplements-what-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. ❤️