Week Four
Welcome to Week Four! We are soldiering on! At this point you should be asking yourself: What’s working? What’s not? Have I implemented all of the habits? Am I working out 4 times per week? Drinking my morning water and tonic? Green shake? Am I regularly eating the BAS or a veggie and protein-rich soup? Am I making dinner at home most nights or finding workable alternatives? What small thing can I do this week to improve just a smidge more?
We will continue with our normal schedule, with some optional additions. Feel free to continue a twice-weekly longer fast.
Optional additions:
Add in two low-carb days. If you are doing the two longer intermittent fasting days, it is best to do low carb on those days. If you are not intermittent fasting but want to try LC, it is best to choose days where you are less active to do LC.
Add a 4-minute wakeup workout to your day. This is great for people who sit at a desk all day! You can do the 4-minute routine that I’ve posted for the mornings, or go for a 4-minute walk. Just get moving! I know it doesn’t seem like much. But imagine if you did 4 minutes in the morning and 4 minutes at lunch…that’s 8 minutes every day, which equals almost 3,000 minutes of exercise in a year. It adds up!
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: Zoom Breathwork/Coaching/Q&A session
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
5:30 PM: Live Zoom Workout
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
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.