Week Six
Welcome to Week Six!
It’s our final week in the program! But that does not mean it ends here! Your health is a lifelong pursuit.
There is no final destination.
We are seeking balance between real life and reaching our goals, whatever those may be. Question(s) to ask yourself: what is my ultimate goal? What do I need to get there? What I have put into practice over the past 6 weeks? What is my result? What’s working well? What can I do better?
Remember, it’s okay to NOT have a specific goal. Studies show that people who stick with exercise and eating healthy for the long term usually have loose goals like “I want to feel good”, or “I want to be strong”. It’s also okay to get to a point where you’re just happy with how you look and feel! There is no need to constantly strive for more if you are content.
We will continue with our normal schedule, with NO additions. Work on that consistency. The recordings for this week will focus on moving forward when the 40 days is done.
Please email me directly with questions: kellybailey1980@gmail.com
Each phase of the menstrual cycle may require a different approach to training, fasting, and eating.
Day one
Don’t forget to retake your measurements!
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
How to understand your hormones and cycle your diet, fasting, and exercise for optimal balance
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
Most current list of fruits and veggies to buy organic (Dirty 12), and those you can buy non-organic (Clean 15) from EWG.
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.