It’s been: 535 days since I completely cut out alcohol, around 1 year since I started focusing on healing my gut, and 5 months since I committed to my fitness & nutrition program! And I am feeling better than ever.
I’ve lost over 30 lbs – my weight fluctuates which is super normal but from last year’s high to this year’s low it’s about 32 total and the best part is that it’s 32 pounds that were NOT serving me in any way, that have been replaced with pounds of STRENGTH, endurance, resilience, energy, emotional stability, confidence, comfort, and so much more.
MORE INFO ON MY PROGRAM & JOINING THE NEXT 6 WEEK ROUND WITH MY COACH – HERE!
I struggle to share before/afters sometimes because although I can totally see the difference (sooo different around my middle / lower belly / hips / back) I never feel like a photo can capture the change in how I FEEL. It is almost indescribable and I am so thankful. I’ve had a ton of questions so I’m always trying to find the right way to put things into words to help motivate, inspire, encourage so that someone out there following along can light the fire and make the change they need too… to feel better. I think it’s the greatest gift I could ever give someone – this feeling bottled up!
One topic that comes up again and again in my DMs from friends interested in jumping in on the program I’ve followed, but hesitant, is the nutrition piece. What does a day of eating look like? What foods are on plan / off plan? How do I handle coffee with a fast? How tedious is the macro tracking? So let’s go over a few of those Qs and then I’ll share some examples of what a full day of eating might look like on the higher and lower carb days of the plan I’ve been following for the last several months. (Spoiler: I am eating WELL which is why this has been so sustainable for me! I love me some food and honestly think about it all the time LOL)
MORE INFO ON MY PROGRAM & JOINING THE NEXT 6 WEEK ROUND WITH MY COACH – HERE!
Q: What foods are on plan / off plan?
A: The 6 week program (and monthly VIP if you choose to continue beyond the 6 weeks) comes with a full meal plan that gives you meals with recipes for every day of the week, all at the click of a button within the app. You can do the regular meal plan or vegan option. The meals are all naturally gluten free and dairy free. All real, whole foods and lots of simple but tasty meal ideas! You can follow the plan to a T, use it for ideas, or disregard completely and just fit your own foods and recipes into your macros.
Q: How do you handle coffee with a fast?
A: I drink my coffee every morning within my fasting window! During the first week of the 6 week program, your coach will teach you how to track your macros and will go over healthy, science backed intermittent fasting for fat loss. They will give you a chart that helps determine exactly what you can consume while fasting. My coffee with a splash of half and half, a few drops of flavored stevia, and about 1/3 packet of salted caramel electrolytes is perfectly fine even if I’m fasting! So I drink that in the morning, and then eat my breakfast when I’m ready to break my fasting window. They have a timer to help track this in the app which I love!
Q: How tedious is the macro tracking? Is it time consuming / overwhelming?
A: Like anything new, it’s a learning curve! I find that within the first couple of weeks, it becomes a lot more effortless. By week 3-4, I’m barely thinking about it. By week 5-6, I’m so aware of the protein / carbs / fat in the usual meals I’m eating over and over again that I don’t feel the need to track so closely. That’s my favorite part – when I feel like I can let go of the tracking and just have this natural awareness of what I’m eating and not worry so much. If I am changing up my macros, trying new recipes, want to hone in on things again… I get back to tracking for a bit as a little reset. But like riding a bike – I never have to completely relearn it again. Just sort of sticks with you and is a great back pocket tool. You can totally actively track forever if you like! I just prefer to do it a little more intuitively once I get past the first 5-6 weeks or so, feels more sustainable for me.
SAMPLE MEAL PLAN: LOW CARB DAY
- During fasting window: coffee with splash of half & half, toffee flavored stevia, and electrolytes
- Breakfast around 10:30-11:00 AM: eggs with taco ground beef, salsa, and avocado
- Snack: protein shake with ice and almond milk, beef stick
- Lunch: chicken burgers with roasted veggies
- Dinner: egg roll in a bowl (serve with rice for the family)
SAMPLE MEAL PLAN: REGULAR CARB DAY
- During fasting window: coffee with splash of half & half, toffee flavored stevia, and electrolytes
- Breakfast around 10:30-11:00 AM: gluten free or sourdough toast with cottage cheese, avocado, drizzle of honey and chili onion crunch; fried eggs
- Snack: protein shake with frozen banana, oat milk, berries
- Lunch: ground bison taco meat over roasted sweet potatoes with salsa
- Dinner: mediterranean chicken and squash over bone broth rice
One of my favorite parts about this program is that it’s all literally laid out before you in a single app, and you just show up willingly. You can tweak things as you like, take or leave what you need, get help from your 1:1 coach who’s there to support you… and otherwise just show up each day and do the work! Doesn’t have to be perfect (I sure haven’t been!!) but trust the process and be consistent, find ways to include foods you love into your days… and you will be surprised at how your body can change and how incredible you can feel.
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