Your Prep Week begins the first day of your session. We will use the very first week as a time to learn, practice and get all your questions answered before we get going! As we implement new strategies like intermittent fasting and macro management there is a lot to learn BUT, lets keep it simple! For more detailed info please refer to your comprehensive guide!
Here are the goals for Prep Week!
BEGIN TO FAST EACH DAY
Aim for a 16-18 hour fast each day. Use this week to work up to that if you need to! Start at 13 hours and work up! Remember the importance of the electrolyte water during your fast! It REALLY helps! Otherwise you may use anything that is under 40 calories during your fast. Anything over 40 calories has the potential to break your fast!
SET UP MYFITNESSPAL AND START TRACKING!
Be sure to watch the VIDEO and get MFP set and ready to go. Once you have MFP set, leave it! Don’t change your macro goals from day to day. Don’t log exercise or connect anything to MFP like an apple watch. Begin tracking everything you eat, look for the items with the green check by it to be accurate. Each night you will share a screen shot of the “nutrient” tab in MFP in the comments section of the morning daily post. I will use this screen to tweak your intake and give suggestion so that you see the best result! Post everyday!
FOCUS ON WHOLE FOOD NUTRITION!
Over the next 7 weeks we will focus on whole food nutrition as much as possible! Aim to load your plate with veggies at every meal, good sources of quality protein and a little of everything else. Our goal will be to avoid gluten and dairy as much as possible over the next 7 weeks, but PROGRESS NOT PERFECTION! I will teach you how and when to incorporate special “treats” that contain gluten or dairy. Most people will eat two meals and 1-2 snacks during their eating window. Refer to your comprehensive guide for more detailed info on food choices!
MACRO MANAGEMENT!
Aim to stay within your macros each day! Marcos are carbs, fats and proteins. When you look at the “nutrient” tab in MFP you will see what these numbers are. They will be different for each person. Daily your first goal is to meet your protein needs. Aim to get within 15g of your needs and aim to not go over protein by 20-30g. Beyond that your main goal is to simply stay under the other macros, fats and carbs, and stay within your caloric goal.
PRACTICE MEAL PLANNING!
Learning to plan and prep will increase your results AND help you to keep the weight off! We will work to make this weekly task as easy as possible. Each week you will get a new meal plan with 1 lunch option and 3-4 dinner options. This guide will include your shopping list and your Sunday meal prep guide. We will do our first meal prep this coming weekend. Therefore take this week to review the week one meal prep file and let me know if you have any questions!
EXERCISE!
DOWNLOAD HEADSPACE!
Consider downloading the free app headspace. Adding just 3-5 mins of meditation each morning can make a big difference for the rest of your day. This app will easily guide you through this daily practice and get you started.
GET USE TO THE GROUP!
Use the middle button to explore what the app offers and also update your picture and ‘about me’ in your profile! During prep week a new video will post each morning. They are short and sweet but loaded with info so give it a watch and ask any questions in the comments section of that video. There will be other tips that post throughout the day as well. Remember prep week is all about practicing and learning! By Friday you will feel so much better! Each night you will post the “nutrient” tab from MFP in the comments of the daily post for me to see! Please ask all your questions in the group! Do not message me on social media because these will likely be overlooked. If you have a personal question that you don’t want to post in the group, click the Ask Amanda button in the App and ask there.
TRACK YOUR RESULTS!
This week be sure to take the LEAN Assessment and take your before photos and measurements. Keep this info in a safe place or email it to me. We will also weigh one last time. After prep week, stay off the scale, it is not your friend! We will reassess results at the end of week 6!
Carb Cycle
During the seven-week program, we will be alternating between regular carbs days, low carb days and 24-hour fasting.
This week the cycle will go as follows:
MODIFIED WORKOUTS
These are very simple and very modified workouts to use during the week. Honestly, almost anyone should be able to do the exercises listed below!
Starting next week you will get two options, a Beginner and an Advanced (at home or gym) option.
Always start with a 5 minute warm-up of walking, jogging, or elliptical! Always end each workout with 5 minutes of low-intensity cardio and stretching.
Classes like spinning and Orangetheory Fitness would make for a good cardio day option.
MONDAY
“Sprint intervals” on the elliptical, bike, jump rope, pool or track.
Sprint at 100% effort for 30 seconds or 100 meters.
Then enjoy 30 seconds of a slow recovery pace.
Repeat for 10 minutes.
Follow by 15-30 min steady state cardio.
TUESDAY
High intensity training is the BEST way to get the MOST out of your workout! Each workout will contain 4 sets. Each set will be performed for 6 minutes without stopping followed by a 1-2 min rest. Rotate through the four exercises in each set till the 6 minutes is up, rest, then move to the next set.
If you are unsure of how to do an exercise, click the link to the video.
High knees – 40 reps (20 per leg)
Weighted squat clean & press – 15 reps
Walking lunge – 30 reps (15 per leg)
Ab bikes – 40 reps (20 per side)
Repeat for 6 Minutes
Rest 2 min
Jumping jacks – 20 reps
Push ups – 10 reps
Straight leg sit ups – 20 reps
Skaters – 20 reps
Repeat for 6 Minutes
Rest 2 min
High knees – 40 reps (20 per leg)
Weighted squat clean & press – 15 reps
Walking lunge – 30 reps (15 per leg)
Ab bikes – 40 reps (20 per side)
Repeat for 6 Minutes
Rest 2 min
Jumping jacks – 20 reps
Push ups – 10 reps
Straight leg sit ups – 20 reps
Skaters – 20 reps
Repeat for 6 Minutes
Rest 2 min
WEDNESDAY
High intensity training is the BEST way to get the MOST out of your workout! Each workout will contain 4 sets. Each set will be performed for 6 minutes without stopping followed by a 1-2 min rest. Rotate through the four exercises in each set till the 6 minutes is up, rest, then move to the next set.
If you are unsure of how to do an exercise, click the link to the video.
Curtsey lunge – 10 each side
Jumping Jacks – 25
Step Back Lunge – 10 each side
Mountain Climbers – 20 total
Repeat for 6 Minutes
Rest 2 min
Jumping jacks – 20 reps
Push ups – 10 reps
Straight leg sit ups – 20 reps
Skaters – 20 reps
Repeat for 6 Minutes
Rest 2 min
Lunge pulses – 10 each side
Modified burpees – 10 reps
Ab bikes – 20 each side
High knees – 20 reps
Repeat for 6 Minutes
Rest 2 min
Bicycle – 50 reps
V-tucks – 25 reps
Plank Jacks – 50 reps
Floor Taps – 25 reps
Repeat for 6 Minutes
Rest 2 min
Thursday
On Rest/Active Recovery Day’s you can:
- Rest and take the day off.
- Do 30-60 minutes of low intensity cardio such as walking, biking, swimming, elliptical, or an exercise of your choice. Remember to keep your heart rate low!
- Do yoga or stretching.
FRIDAY
Minimize rest between moves. Rest 1-2 mins between cycles. Ideally, do the exercises with weights if applicable.
Laydown Pushups: 10 reps
Bent Over Row: 12 reps
Bent Over Reverse Fly: 12 reps
Hammer Curl: 10 reps
Tricep Kickback: 10 reps
Tricep Overhead Extension: 10 reps
Side Raises: 15 reps
Repeat for 2 Cycles
Ab Twists (with a medicine ball): 15 reps per side
Scissor Kicks: 10 reps per side
Mountain Climbers: 10 reps per side
Repeat for 2 cycles
SATURDAY
Minimize rest between moves. Rest 1-2 mins between cycles. Ideally, do the exercises with weights if applicable.
Goblet Squat: 10 reps
Dumbbell Deadlift: 10 reps
Lunge Pulses: 10 reps (5 per leg)
Step Up or High knees: 15 reps per leg
Bulgarian Split Squat: 12 reps per leg
Kick-back glute exercise on all fours: 20 reps (each leg)
Fire Hydrates: 10 reps each side
FINISHERS
Jump Squats (or Squats): 2 sets of 10 reps
Jump Lunges (or Lunges): 2 sets of 10 reps (per leg)
Leg Raises: 2 sets of 10 reps
Floor Taps: 2 sets 10 reps
Sunday
On Rest/Active Recovery Day’s you can:
- Rest and take the day off.
- Do 30-60 minutes of low intensity cardio such as walking, biking, swimming, elliptical, or an exercise of your choice. Remember to keep your heart rate low!
- Do yoga or stretching.
