Prep Week Module 3

Nutrition

Take some time and review the nutrition guide which was provided in module 2. You will have time to practice your meals during of prep week. For now, get familiar with what is available to you. This is where your nutrition guide comes in handy. In this guide you have access to approved foods, food to avoid, meal planning tips, a weekly planner with examples, a full week example of with a grocery list, food substitutions, and Macro Cheat Sheets.

A few of these guides are also within the Nutrition Guide and others…

The refine you nutrition guide

Macro Cheat Sheets

Portion/Measuring Guide

You have access to a recipe library with a ton of recipes in your portal that give you guidance on which days are best to use them. These recipes are not 100% perfect for the program. I do this to provide you with realistic examples so you can modify these to your needs. For example, some recipes contain cheese. I recommend to avoid dairy so simply omit the cheese. Some recipes call for noodles which can easily substituted by chickpea noodles, egg noodles, or edamame noodles.

Meal Services

On my recommendations page there are a few local Indy meal services that I like to use. If you are not local to Indy you may have something similar near you. These types of companies are good to be aware of when you are in a pinch. You may not have time every single week to meal prep when you typically do. These types of meal prep or prepared meal companies offer a great alternative. I typically have some freezer meals on hand at all times in case I only have a few minutes to make something. This prevents the temptation to grab something else quick and easy, which usually is not the best choice.

Please watch this video which provides answers to the frequently asked questions that I get about nutrition…

VIDEO- Nutrition FAQ’s

Intermittent Fasting

Intermittent Fasting does not start until WEEK 3 of the program. If you are already intermittent fasting, you may continue this if you would like. This is to ensure that you are ready and your body is ready to begin this technique. This is covered on the Week 2 Page and Week 3 Page in the Client Portal Website.

Intermittent fasting is not for everyone. If you have a hard time eating enough in a normal day then shortening the time you can eat will not be a good option for you.

How to know you are ready…

You should be consistently hitting your macro goals most of the time, and you should feel comfortable with hitting your macro goals. If you are not eating enough and hitting your goals in a normal day, then you will not be ready to hit these goals in a shorter period of eating time (6-8 hours).
If you feel that your hunger and energy levels have stabilized. If you feel that you are less hungry during the day and your do not have the energy and hunger fluctuations then you should be ready to start on WEEK 3.

How to intermittent fast…

This will be covered on the Week 2 and Week 3 Pages in the Client Portal website.

If you are breastfeeding, I would like you to contact me if this is something you would like to try. Otherwise, you do not need to contact me to start Intermittent Fasting on Week 3.

Coffee

For all of you coffee fans, there are so many ways for you to enjoy your coffee now without using dairy products and all the calories and carbs!

Yes, you may drink coffee when fasting (this is covered in Week 2 and Week 3). Once you go over 50 calories, you technically are no longer fasting. If you HAVE to have your coffee with a bit more than 50 calories, then do it. Pick your battles, it’s not going to affect much. Just try to keep your additives healthy. When you are fasting try to keep the calories as low as possible.

There are so many choices out there with so many different brands. You will have to do some experimenting to see what you like best.