Craving something salty?
Grab a pickle or lightly salted rice cakes!
Craving something sweet?
Grab some berries or a protein bar!
Tips & Tricks:
Craving This, Eat That!
Croutons-> Rice Cakes
Cup of Juice-> Piece of a fruit
Pasta-> Zucchini noodles
Ice Tea-> Crystal Light
Ice Cream-> Protein Shake
Know your daily caloric intake—this is the only way you’ll lose fat percentage… calories in vs. calories out.
Count Macronutrients & Watch Micronutrients
It’s one thing to be spending money on good sources of food & taking time to prep the food, and another thing on how the body is digesting and absorbing the food sources. Focus on the type of food sources (micros not just your macros)
ONE calculated “refeed” per week
*for me this will be a total of __calories.
Hydration-aim for a gallon a day. Anything more great!!
(I take an extra supp. For a probiotic since I’m on a medication (birth control) it your on ANY medication— you need to be taking a probiotic.
As far as a digestive enzyme I don’t take anything extra than the Opti-Greens/ Opti-Reds… the ultimate HEALTH STACK! Take the time to read my FULL BLOG on “My Daily Dose of Supplements“
Other daily rituals-
Lemon water upon wake up before food/coffee
8 oz cup chicken bone broth before bed
Tbsp. Apple cider vinegar AM & PM
10ml CBD AM & PM
Liquid IV hydration (during LISS 45 minute cardio sessions)
*use code “MS.FITRISS “ for 25% off
Remember-Cardio is used as tool for weight loss not the way to weight loss. Here’s my cardio regime as follows within these 8 weeks. (This can change at any time, depending on as my body transforms through out the 8 week period)
3x HITT 20 mins + warm up & cool down
3x LISS 45 mins
3-4-5x per week (depending on beginner, intermediate, advanced + goals)
Total body, Lower vs. Upper, split muscles
*the more muscle you have, the less fat you will store and the more carbs that will be used for fuel!! No matter what stage your at, beginner or advanced; weight training is needed AT LEAST 2/3x per week.
3x per week – 2 exercises per session /3 sets
M-oblique extensions & rope crunch
W-ab wheel & reverse crunch
F- hanging knee raises & cable torso twist
Aim for AT LEAST 7 hours per night (Should see more on an average of 8-9 hours)
One day a week TRY to have one day with NO alarm in the AM- let the body sleep(weekend?)
During your sleep is the only way the body can fully recover.
Over the course of 8 weeks- aim for AT LEAST ONE full body, deep tissue massage (I’ll be getting 4, every other week for me!)
Every. Single. Night. Minimally 10 mins
Use of any Self Massage/ Recovery tool
(see full blog post HERE)
I’m not a true fan but I know how good it is for my body. (I will commit to at least 3x yoga over the course of 8 weeks)
Once a week is cutting it close for me because This is something I do not enjoy & have to force. I have no problem daily stretching and much rather prefer it.