DAY 1
HIGH CARB + Upper Body Strength Training
Fasting Interval
FAST FOR 16 HOURS
TRY TO BREAK YOUR FAST WITH YOUR BIGGEST/CARB DENSE MEAL.
Carb Cycle
Your Eating Window will be 6-8 hours
STAY WITHIN THE RECOMMENDED CALORIE/MACRO GOALS FOR THE DAY
(50% CARBS, 20% PROTEIN, 30% FAT)
We will Primarily be working in the Nutrients/Macro tabs in MyFitnessPal (see video on day 2)
Think of it like a budget!!
Try not to ADD any extra fats - most fats will come from your lean protein
Refer to Macro Cheat Sheet for food guidelines
Targeted Training
Activation x 7 minutes
{Do this sequence as many times as possible for the entire 7 minutes}
Incline Push up x 15
Commando x 20
Tricep Pulses x 20
Lay down Push up x 20
Build
{Increase weight as reps decrease}
Shoulder press (single, single, double) 15/12/10
around the worlds 15/12/10
Single arm Chest press 15/12/10 (ea)
Tricep overhead extension 15/12/10
Sculpt x 2
{Do each pair twice before moving on to the next set}
Chest fly 12
Burnout x 1 round
Incline Push up x 15
Commando x 20
Tricep Pulses x 20
Lay down Push up x 20
Advanced Optional: 20 minutes LISS (light jog, bike, or elliptical to keep your heart rate up and in your “fat burning zone”)
STRETCH
Day 2
HIGH CARB DAY + Leg Day Strength Training
Fasting Interval
FAST FOR 16 HOURS
TRY TO BREAK YOUR FAST WITH YOUR BIGGEST/CARB DENSE MEAL.
Carb Cycle
Your Eating Window will be 6-8 hours
STAY WITHIN THE RECOMMENDED CALORIE/MACRO GOALS FOR THE DAY
(50% CARBS, 20% PROTEIN, 30% FAT)
The My Fitness Pal App is the most user friendly App I have found!
Be sure to pay attention to both the Macros and Nutrients tab in the MFP app.
Think of it like a budget!!
Try not to ADD any extra fats - most fats will come from your lean protein
Refer to Macro Cheat Sheet for food guidelines
Targeted Training
Activation x 7 minutes
{Do the below circuit as many rounds as possible in 7 minutes}
Bulgarian split jump x 10 (5 each leg)
Half Burpee x 12
scissor jumps x 16
Knee up x 24 (12 each leg)
Build
{Increase Weight as reps decrease}
Bulgarian Split Squat 12/10/8 (ea)
Kettle bell swing 15/12/10
Weighted Sumo Squat 15/12/10 (home use dumbbells)
Weighted Step ups 15/12/10 (ea)
Sculpt x 2
{Do each pair of exercises twice before moving onto the next set}
Curtsey Lunges x 12 (ea)
Jump lunges x 20
Hamstring Curl x 12
Box Jump x 12
Burnout x 1 round
Bulgarian split jump x 10 (5 each leg)
Half Burpee x 12
scissor jumps x 16
Knee up x 24 (12 each leg)
STRETCH
DAY 3
LOW CARB DAY + SPRINTS
FAST FOR 16 HOURS
TRY TO BREAK YOUR FAST WITH YOUR BIGGEST MEAL - THINK HIGH FAT/HIGH PROTEIN.
Advanced: Optional EXTENDED fast
This is recommended for anyone that has gone through at least one round of The FITT Cycle.
TFC Extended Fast will last for 24 hours
You will start your Extended fast after your last meal on TUESDAY and break your fast 24 hours later on Wednesday
ie. If you stop eating at 7pm Tuesday, you will break your fast at 7 pm Wednesday
Drink a lot of water (electrolyte water is my favorite), herbal teas (four sigmatic), black coffee (no creamer), BCAAs, and bone broth. Pre-Workout is fine as well.
Break your extended fast with a low carb, high protein’high fat smoothie and do not worry about tracking macros
On Thursday, break your fast when you are hungry and resume with regular program recommendations.
Why do the Extended Fast On a Wednesday?
If you are following TFC guidelines, you will have had a FULL macro day. If you do the Extended Fast on Thursday, you may notice you’re a little bit more hungry since you had 25% less macros on Wednesday.
(if you are doing the optional Extended hour fast, no need to track your macros)
We will eat less than 40 grams of net carbs on this day. Total carbs minus fiber = net carbs.
Think PFF - protein, fats, fiber at every meal
Eat lots of veggies and avoid starchy foods - refer to macro cheat sheet for guidance
Your macro chart in MyFitnessPal will have a LOT of fat on these days. THAT’S OK!!
Aim to eat 25% less calories on this day as well - refer to training video for guidance.
If you are breastfeeding, and have consulted with your physician, Try not to go below 100g net carbs for low carbs days - listen to your body and give it what it needs.
Activation x 7 minutes
{Do the below circuit as many rounds as possible in 7 minutes}
Straight leg raise x 15
Straight Leg Sit up with a twist x 15
Plank x 60 sec
Sprint Intervals
Can be done outside, on the treadmill or elliptical, bicycle, peloton, stair master, jump rope, etc.
Sprint at MAXIMUM effort for 30 seconds. Then enjoy 30 seconds of recovery. Repeat for 14 minutes.
30 MINUTES OF LOW INTENSITY STEADY STATE CARDIO (LISS)
I love walking on an incline on the treadmill, using the stair stepper, going for a light jog or brisk walk or even jump roping. The goal is to keep your heart rate up and in “fat burning zone.” (refer to this article to calculate your zone)
Burnout x 7 minutes
{Do the below circuit as many rounds as possible in 7 minutes}
Straight leg raise x 15
Straight Leg Sit up with a twist x 15
Plank x 60 sec
DAY 4
LOW CARB DAY + TABATA
FAST FOR 16 HOURS
TRY TO BREAK YOUR FAST WITH YOUR BIGGEST MEAL - THINK HIGH FAT/HIGH PROTEIN.
(if you are doing the optional extended fast, no need to track your macros)
Strive to eat less than 40 grams of net carbs on this day. Total carbs minus fiber = net carbs.
Think PFF - protein, fats, fiber at every meal
Eat lots of veggies and avoid starchy foods - refer to macro cheat sheet for guidance
Your macro chart in MyFitnessPal will have a LOT of fat on these days. THAT’S OK!!
Aim to eat 25% less calories on this day as well - refer to training video for guidance.
If you are breastfeeding, and have consulted with your physician, you can have up to 100g net carbs for low carbs days - listen to your body and give it what it needs.
TABATA
Tabata is a workout style where you have a 2:1 Work time:Rest Time Ratio.
Each “round” in a FAST Track To Fit Tabata workout lasts only four minutes. You will start with round 1, and do each exercise for 20 seconds, and rest for 10 seconds, consecutively for 4 minutes. You should do each exercise a total of 4 times. Then move onto the next round.
Currently, This is my favorite Tabata timer
Round 1:
Round 2:
Round 3:
Round 4:
4 mountain climber with push up
30 MINUTES OF LOW INTENSITY STEADY STATE CARDIO (LISS)
I love walking on an incline on the treadmill, using the stair stepper, going for a light jog or brisk walk or even jump roping. The goal is to keep your heart rate up and in “fat burning zone.” (refer to this article to calculate your zone)
DAY 5
HIGH CARB DAY + Back/Bis
FAST FOR 16 HOURS
TRY TO BREAK YOUR FAST WITH YOUR BIGGEST MOST CARB DENSE MEAL,
AND/OR AFTER YOU WORKOUT.
Your Eating Window will be 6-8 hours
STAY WITHIN THE RECOMMENDED CALORIE/MACRO GOALS FOR THE DAY
(50% CARBS, 20% PROTEIN, 30% FAT)
We will Primarily be working in the Nutrients/Macro tabs in MyFitnessPal (see video on day 2)
Think of it like a budget!!
Try not to ADD any extra fats - most fats will come from your lean protein
Refer to Macro Cheat Sheet for food guidelines
Activation x 7 minutes
{Do as many rounds as possible for 7 minutes}
in and out burpees x 10
Plyo Pushup x 15
Plank jacks x 50
Build
{Increase Weight as reps decrease}
Zottoman Curls 15/12/10
Bent over single arm reverse fly 24/20/20 (each)
Bicep Hammer Curl 15/12/10 (ea)
Lat pull down 15/12/10
Sculpt x 2
{Do each pair of exercises twice before moving onto the next set}
Bent over reverse fly 12 reps
Concentration Curl x 20 reps (ea)
Single-arm row 12 reps (ea)
Alternating Dumb curl x 12 reps (ea)
Burnout x 1 round
{Do the below circuit as many rounds as possible in 7 minutes}
in and out burpees x 10
Plyo Pushup x 15
Plank jacks x 50
Advanced Optional (recommended for returning clients only)
20 MINUTES OF LOW INTENSITY STEADY STATE CARDIO (LISS)
I love walking on an incline on the treadmill, using the stair stepper, going for a light jog or brisk walk or even jump roping. The goal is to keep your heart rate up and in “fat burning zone.” (refer to this article to calculate your zone)
DAY 6
HIGH CARB DAY + LEG DAY STRENGTH TRAINING
FAST FOR 16 HOURS
TRY TO BREAK YOUR FAST WITH YOUR BIGGEST/CARB DENSE MEAL.
Your Eating Window will be 6-8 hours
STAY WITHIN THE RECOMMENDED CALORIE/MACRO GOALS FOR THE DAY
(50% CARBS, 20% PROTEIN, 30% FAT)
We will Primarily be working in the Nutrients/Macro tabs in MyFitnessPal (see video on day 2)
Think of it like a budget!!
Try not to ADD any extra fats - most fats will come from your lean protein
Refer to Macro Cheat Sheet for food guidelines
Activation x 7 minutes
{Do the below circuit as many rounds as possible in 7 minutes}
Squat x 20
Jump lunges x 20
Double pulse walking lunge x16
Squat pulse x 20
Pyramids
Leg extensions 15/12/10
Front squat 15/12/10
Close Stance Squat 15/12/10
Calf raise 15/12/10 (ea)
Superset x 2
{Do each pair twice before moving on}
Crab Walk x 20
Deep squat x 12 total
x hop x 12
Burnout x 1 round
{Do the below circuit as many rounds as possible in 7 minutes}
Squat x 20
Jump lunges x 20
Double pulse walking lunge x16
Squat pulse x 20
Day 7
LOW CARB + Active recovery Day
FAST FOR 16 HOURS AND MAINTAIN A 6-8 HOUR FEEDING WINDOW.
TRY TO BREAK YOUR FAST WITH YOUR BIGGEST MEAL - THINK HIGH FAT/HIGH PROTEIN.
EAT LESS THAN 40 GRAMS OF NET CARBS ON THIS DAY. TOTAL CARBS MINUS FIBER = NET CARBS.
Think PFF - protein, fats, fiber at every meal
Eat lots of veggies and avoid starchy foods - refer to macro cheat sheet for guidance
Your macro chart in MyFitnessPal will have a LOT of fat on these days. THAT’S OK!!
Aim to eat 25% less calories on this day as well - refer to training video for guidance.
If you are breastfeeding, and have consulted with your physician, you can have up to 100g net carbs for low carbs days - listen to your body and give it what it needs.
SUNDAY RUNDAY - Try and Jog/Walk at least 3 miles
Treat yourself with a trip to the Sauna or some Hot Yoga!!
Take some time today and pamper yourself!! Soak in a hot bath, give yourself a facial.. you deserve it girl!!! #selfcaresunday