The other day I was reading some of my blog posts from when I first started doing the FASTer Way program as a client. We were living in Shenzhen, but home for mrC's recurrent training on day 1. Back then I was so confused about macros and tracking, but it was fun reading my weekly recaps.
So I'm bringing them back starting with Summer Slimdown Week!
As a coach, this week is a chance for me to share a sneak peek of the program with people. For my VIP clients (and me because I'm also a VIP member) it is a chance to kickoff summer by tightening things up for 5 days. A little reset.
My goals for the week: follow the meal plan as closely as possible and add peloton intervals 3x. I'm mainly adding the peloton rides for the low impact cardio (to make my knee happy) and for the extra sweat. I feel like I don't sweat as much since menopause started.
Here's how mine went:
Monday - Progressive HIIT + bonus core + 10 minute peloton intervals + dog walk. I did the Extra 10 Tabata Ride. I don't need a ton more cardio after doing a HIIT workout. Tuned into the Slimdown Week kickoff training at noon highlighting why we need to eat more protein for fat loss and the power of intermittent fasting. Followed the meal guide.
Tuesday - Day 1 of summer break from my part time job as a PreK assistant teacher! Had an early appointment with my dermatologist and she took a skin biopsy off my back. I decided to make it a rest day after that. Spent the day cleaning the house, doing laundry including bedding (ours and the dogs), and taking dog walks. My core was sore from yesterday's bonus core workout. The Day 2 Slimdown training highlighted how rotating your carbs keeps your metabolism on fire. Followed the meal guide.
Wednesday - Total Body + bonus ab circuit + 15 minute peloton intervals + dog walk. Strength training day! These have become my favorite days. We are doing straight sets with time under tension this month. 15 Minute HIIT Ride was so good. I marked it as a favorite. Watched Slimdown day 3 training, Eat This, Not That with some of our head trainers highlighting the best ingredients for fat loss and reducing inflammation when stocking your pantry and how to make a healthy protein dessert! Did not follow the meal guide, mainly because I need to go to the grocery, but I did hit my macros.
Thursday - Upper Body + 15 minute peloton intervals + dog walk. Another strength day. My triceps were screaming from the abuse today. I did 15 Minute Tabata Ride and it was tough with a 2:1 format. Whole Foods haul to restock for the rest of the week, but wasn't motivated to prep meals. Did not follow the meal guide for today but had meal guide leftovers!
Friday - Rest day + bonus core. Final Slimdown bonus core workout had my favorite, dead bugs. Such a great exercise. It was a super windy day and Moose did not like it one bit. He was my little shadow all day. I took the dogs for walks and worked in the garden - watered, trimmed the tomatoes and harvested some mint and cilantro. Joined an afternoon OG Coach call - just a chance for us to check-in with our own wins and questions. Another day not following the meal guide but hitting macros for the most part.
Saturday - Leg Day + 10 minutes peloton sprints + dog walk. Final strength day of the week and as usual it was challenging but good. Chose my weights so I could focus on my range of motion. My legs only had 10 minutes of energy left in them, so I just did a Free Ride with some Tabata speed bursts. 20 seconds work and 40 seconds rest. Followed the meal guide 50/50 - broke my fast with the FW Raspberry Banana Smoothie bowl, but made GF pasta for dinner.
Sunday - Mobility + yoga for sore glutes + dog walk. I was moving slowly after yesterday's leg day. Not sure which move left my glutes feeling so sore, but they were talking to me. The stretching definitely helped. Followed the meal guide today and prepped some protein for the week ahead.
How do you prep for the week ahead?
