Week Five
Welcome to Week Five!
We will continue with our normal schedule, with NO additions. Why add more? Stay the course and get consistent on what you are already doing. Continuing to add more and more, or change things up all the time, will leave you feeling defeated and you’ll never know what’s actually working! This is the most common mistake I see people make in their fitness journey. They expect results too fast, they don’t give a program enough time to work, and they continually try to change things up hoping to get a quick result. Trust the process!
Consistency is our main focus this week. The recordings will reflect a few questions that have arisen, and I will begin to touch on moving forward when the 40 days is done.
I have posted two new dinner recipes, and three healthy-ish dessert recipes! Our Zoom schedule will remain the same this week.
Please email me directly with questions: kellybailey1980@gmail.com
Day one
6:00 AM: Morning routine:
drink 16 oz. of water (yes, before any coffee)
Workout A or 4 minutes of wake-up intervals: 20 seconds work, 10 seconds rest for 4 minutes; Rotate through the following exercises for your work intervals: jumping jacks, squats, pushups, plank jacks (you will end up doing each exercise twice)
Lemon water tonic: 1 tsp pink Himalayan sea salt, pinch of cayenne, 1 to 2 T lemon juice, 8 to 10 oz. water
9:00 AM: Break your fast with a green collagen shake + 2 hard boiled eggs or 1/2 avocado or small handful nuts
12:00 PM: Eat a salad or soup, option to add a 4-minute walk or do the morning wake-up intervals
6:00 PM: Choose a recipe from the Recipes Page for dinner.
7:00 PM: Start your fast (no eating after 7 PM)
8:00 PM: Coaching call
Day Two
5:30 AM: Morning routine:
drink 16 oz. of water (yes, before any coffee)
Lemon water tonic: 1 tsp pink Himalayan sea salt, pinch of cayenne, 1 to 2 T lemon juice, 8 to 10 oz. water
9:00 AM: Optional fast! Skip the greens and collagen shake. Stay hydrated until lunch. Or, opt out of the fast and continue as normal by breaking your fast with a green collagen shake + 2 hard boiled eggs or 1/2 avocado or small handful nuts
12:00 PM: Eat a BAS or soup; If you are low carb, remove beans, grains, potatoes, and fruit; option to add a 4-minute walk or do the morning wake-up intervals
6:00 PM: Choose a recipe from the Recipes Page for dinner; if you are low carb, choose a recipe from the Week Four area.
7:00 PM: Start your fast (no eating after 7 PM)
Day Three
6:00 AM: Morning routine:
drink 16 oz. of water (yes, before any coffee)
Lemon water tonic: 1 tsp pink Himalayan sea salt, pinch of cayenne, 1 to 2 T lemon juice, 8 to 10 oz. water
9:00 AM: Break your fast with a green collagen shake + 2 hard boiled eggs or 1/2 avocado or small handful nuts (This could also be a third fasting day, if you wish to accelerate your results.)
12:00 PM: Eat a BAS or soup; option to add a 4-minute walk or do the morning wake-up intervals
6:00 PM: Choose a recipe from the Recipes Page for dinner.
7:00 PM: Start your fast (no eating after 7 PM)
Day Four
6:00 AM: Morning routine:
drink 16 oz. of water (yes, before any coffee)
Lemon water tonic: 1 tsp pink Himalayan sea salt, pinch of cayenne, 1 to 2 T lemon juice, 8 to 10 oz. water
9:00 AM: Optional fast! Skip the greens and collagen shake. Stay hydrated until lunch. Or, opt out of the fast and continue as normal by breaking your fast with a green collagen shake + 2 hard boiled eggs or 1/2 avocado or small handful nuts
12:00 PM: Eat a BAS or soup; If you are low carb, remove beans, grains, potatoes, and fruit; option to add a 4-minute walk or do the morning wake-up intervals
6:30 PM: Choose a recipe from the Recipes Page for dinner; if you are low carb choose a recipe from the Week Four area
7:00 PM: Start your fast (no eating after 7 PM)
Day Five
6:00 AM: Morning routine:
drink 16 oz. of water (yes, before any coffee)
Lemon water tonic: 1 tsp pink Himalayan sea salt, pinch of cayenne, 1 to 2 T lemon juice, 8 to 10 oz. water
9:00 AM: Break your fast with a green collagen shake + 2 hard boiled eggs or 1/2 avocado or small handful nuts
12:00 PM: Eat a BAS or soup; option to add a 4-minute walk or do the morning wake-up intervals
6:00 PM: Choose a recipe from the Recipes Page for dinner.
7:00 PM: Start your fast (no eating after 7 PM)
Day Six
6:00 AM: Morning routine (if you sleep in on weekends, that’s okay - just be sure to do the same routine whenever you wake up)
drink 16 oz. of water (yes, before any coffee)
4 minutes of wake-up intervals or if you skipped a workout this week, you can make it up today
Lemon water tonic: 1 tsp pink Himalayan sea salt, pinch of cayenne, 1 to 2 T lemon juice, 8 to 10 oz. water
8:00 AM: Live workout
9:00 AM: Break your fast with a green collagen shake + 2 hard boiled eggs or 1/2 avocado or small handful nuts
12:00 PM: Eat a BAS or soup; option to add a 4-minute walk or do the morning wake-up intervals
6:00 PM: Choose a recipe from the Recipes Page for dinner.
7:00 PM: Start your fast (no eating after 7 PM)*
*Intermittent fasting is a very flexible lifestyle. If you like to be social and eat later than normal on weekends, that’s okay! I encourage you to live a fun and connected life with family and friends! You can fudge your IF schedule on the weekends. However, I do expect that you stick with the "no alcohol” and “no sugar” rules for the duration of this program if you want profound hormone benefits.
Day Seven
6:00 AM: Morning routine (if you sleep in on weekends, that’s okay - just be sure to do the same routine whenever you wake up)
drink 16 oz. of water (yes, before any coffee)
4 minutes of wake-up intervals or if you skipped a workout this week, you can make it up today
Lemon water tonic: 1 tsp pink Himalayan sea salt, pinch of cayenne, 1 to 2 T lemon juice, 8 to 10 oz. water
9:00 AM: Break your fast with a green collagen shake + 2 hard boiled eggs or 1/2 avocado or small handful nuts
12:00 PM: Eat a BAS or soup; option to add a 4-minute walk or do the morning wake-up intervals
6:00 PM: Choose a recipe from the Recipes Page for dinner.
7:00 PM: Start your fast (no eating after 7 PM)*
*Intermittent fasting is a very flexible lifestyle. If you like to be social and eat later than normal on weekends, that’s okay! I encourage you to live a fun and connected life with family and friends! You can fudge your IF schedule on the weekends. However, I do expect that you stick with the "no alcohol” and “no sugar” rules for the duration of this program if you want profound hormone benefits.