Friday, September 19, 2014

Saturday - Day 13

I apologize for the delay...I flew to the west coast to visit family today:) Go to my Instagram {beprimal} to check out the beautiful area!
I hope the today's fast went well and that you were blown away by how long you can go without feeling hungry! If this was the case, this means that YOU are becoming a great fat-burning human being. Congrats!

Day 13 Agenda:
  1. Write down everything you eat throughout the day. Mark Sisson recommends using a great website called fitday.com that website will calculate your daily nutrition: protein, carbs, fat, and calories. This will give you a great idea of how much you are intaking in a day and what you will need to eat more/less of. If you are trying to lose weight, its recommended to have a daily carb intake of 50-100 grams/day.
  2. Lastly, complete a push-up tabata workout. Remember, this is 8 sets of 20 seconds of work and 10 seconds of rest. Count your total repetitions. If you need to keep your knees on the ground that is fine, but be sure to maintain good posture: flat back, hands to the side of shoulders, and ensure your chest hits the ground first {if you cannot make it that low, then use a pillow beneath your chest.}

Meal/Snack Ideas:
Breakfast- zucchini egg bake with sausage {for the recipe click HERE}.

Lunch- chicken breast, sweet potato, and veggies!

Dinner- roast in the crockpot with veggies.

Snacks- bananas with a spread of almond butter.


Document:
-how you increased your daily movement
-your fitday.com calculations
-total push-ups from tabata workout 
-relaxation techniques tried
-energy level {POOR, AVERAGE, GREAT}
-satisfaction level with meals
-hunger level between meals
-struggles
-benefits