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Monday

HIGH CARB + Upper Body Strength Training

 

 
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FAST FOR 16 HOURS

TRY TO BREAK YOUR FAST WITH YOUR BIGGEST/CARB DENSE MEAL.

 
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Your Eating Window will be 6-8 hours

STAY WITHIN THE RECOMMENDED CALORIE/MACRO GOALS FOR THE DAY

(50% CARBS, 20% PROTEIN, 30% FAT)

We will Primarily be working in the Nutrients/Macro tabs in MyFitnessPal (see video on day 2) 

Think of it like a budget!!

Try not to ADD any extra fats - most fats will come from your lean protein

Refer to Macro Cheat Sheet for food guidelines

 
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FITT 2 CUT additional cardio is advanced and extra, if you don’t have time, don’t do the cardio!!

Activation x 7 minutes

{Do this sequence as many times as possible for the entire 7 minutes}

High V reverse Fly x 12

Plank Push Through x 20 (total)

Seated Arnold Press x 20

Burpee w Overhead Press x 10

Build

{Increase weight as reps decrease}

Chest supported shoulder press 15/12/10

Isolated Chest Fly 15/12/10

Overhead Tricep Extension 15/12/10

Skull Crusher 15/12/10

Sculpt x 2

{Do each pair twice before moving on to the next set}

Decline Push up x 15

Tricep Dip with leg raise x 20 (total)

Mountain Climber on Steroids x 20 (total)

Arnold Press x 20

Burnout x 7 minutes

{Do this sequence as many times as possible for the entire 7 minutes}  

High V reverse Fly x 12

Plank Push Through x 20 (total)

Seated Arnold Press x 20

Burpee w Overhead Press x 10

Advanced Option: 20 minutes LISS (light jog, bike, or elliptical to keep heart rate in the “fat burning zone”)

STRETCH


Tuesday

HIGH CARB DAY + Leg Day Strength Training

 
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FAST FOR 16 HOURS

TRY TO BREAK YOUR FAST WITH YOUR BIGGEST/CARB DENSE MEAL. 

 
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Your Eating Window will be 6-8 hours

STAY WITHIN THE RECOMMENDED CALORIE/MACRO GOALS FOR THE DAY

(50% CARBS, 20% PROTEIN, 30% FAT)

We will Primarily be working in the Nutrients/Macro tabs in MyFitnessPal (see video on day 2) 

Think of it like a budget!!

Try not to ADD any extra fats - most fats will come from your lean protein

Refer to Macro Cheat Sheet for food guidelines

 
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 AMRAP Activation x 7 minutes

{Do the below circuit as many rounds as possible in 7 minutes}

Banded Sit to Jump Squat x 16

Single Leg Dead Lift x 15 (ea)

Elevated banded Clam x 10 (ea)

Scissor Hops x 20

Build

{Increase Weight as reps decrease}

Bulgarian dead Lift 15/12/10 (ea)

Elevated Curtsey Lunge 15/12/10 (ea)

GoodMornings 15/12/10 (home version - use dumbbells or resistance band)

Sumo Squat w. Deficit 15/12/10

 

Sculpt x 2

{Do each pair of exercises twice before moving onto the next set}

Jump Squat x 20
Deadlift x 20 (total)

 

Hip Thrust x 20 (optional: band)
Banded Glute Kick Back x 20 (total)

 

BURNOUT

Do 1 Round

Banded Sit to Jump Squat x 16

Single Leg Dead Lift x 15 (ea)

Elevated banded Clam x 10 (ea)

Scissor Hops x 20

STRETCH


Wednesday

LOW CARB DAY +  SPRINTS

 
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FAST FOR 16 HOURS

TRY TO BREAK YOUR FAST WITH YOUR BIGGEST MEAL - THINK HIGH FAT/HIGH PROTEIN.  

Advanced: Optional 24 hour fast

This is recommended for anyone that has gone through at least one round of the FITT Cycle.

  • You will begin the 24 hour fast after your last meal on TUESDAY and break your fast 24 hours later on Wednesday

  • Drink a lot of water (electrolyte water is my favorite), herbal teas (four sigmatic), black coffee (no creamer), BCAAs, and bone broth.

  • Break your fast with a low carb high protein smoothie and do not worry about tracking macros

  • On Thursday, break your fast when you are hungry and resume with regular program recommendations.

 
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(if you are doing the optional 24 hour fast, no need to track your macros)

We will eat less than 40 grams of net carbs on this day. Total carbs minus fiber = net carbs.

Think PFF -  protein, fats, fiber at every meal

Eat lots of veggies and avoid starchy foods  - refer to macro cheat sheet for guidance

Your macro chart in MyFitnessPal will have a LOT of fat on these days. THAT’S OK!!

Aim to eat 25% less calories on this day as well - refer to training video for guidance.

If you are breastfeeding, and have consulted with your physician, you can have up to 100g net carbs for low carbs days - listen to your body and give it what it needs.

 

 
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10 MINUTE WARM UP OF YOUR CHOICE

Sprint Intervals

Can be done outside, on the treadmill or elliptical, bicycle, peloton, stair master, jump rope, etc.

Sprint at MAXIMUM effort for 30 seconds. Then enjoy 30 seconds of recovery. Repeat for 20 minutes.

30 MINUTES OF LOW INTENSITY STEADY STATE CARDIO (LISS)

I love walking on an incline on the treadmill, using the stair stepper, going for a light jog or brisk walk or even jump roping. The goal is to keep your heart rate in “fat burning zone.” (refer to this article to calculate your zone)

Burnout

Do as many round as possible for 7 minutes!

Elevated Crunch with a twist x 20

Mountain Climber with a twist x 20

Ab Vacuum x 20

Weighted Bent Leg Sit up x 20


Thursday

LOW CARB DAY +  HIIT

 
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FAST FOR 16 HOURS

TRY TO BREAK YOUR FAST WITH YOUR BIGGEST MEAL - THINK HIGH FAT/HIGH PROTEIN.   

 
 

(if you are doing the optional 24 hour fast, no need to track your macros)

Strive to eat less than 40 grams of net carbs on this day. Total carbs minus fiber = net carbs.

Think PFF -  protein, fats, fiber at every meal

Eat lots of veggies and avoid starchy foods  - refer to macro cheat sheet for guidance

Your macro chart in MyFitnessPal will have a LOT of fat on these days. THAT’S OK!!

Aim to eat 25% less calories on this day as well - refer to training video for guidance.

If you are breastfeeding, and have consulted with your physician, you can have up to 100g net carbs for low carbs days - listen to your body and give it what it needs.

 
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10 MINUTE WARM UP OF YOUR CHOICE

STRETCHING

EMOM

EMOM is a common acronym that stands for Every Minute On The Minute. You will 5 rounds as possible of the below prescribed exercises in 35 minutes!

This is NEW for most of you! Every NEW minute move onto the next move, if you finish before 1 minute, use the rest of the time to REST, start the next move at the beginning of the new minute.

Toe Tap w/ sumo squat x 10

Pushup + 4 Mountain Climbers x 10

Jump Squat w. single arm upright row x 10 (total)

180 degree Burpees x 10

alternating curtsey lunge to press x 16

Wall Sit with car driver x 50 sec

Medicine Ball Toss x 20

30 minutes of LISS

Keep your heart rate in the “fat burning zone”

(light jog, elliptical, stairmaster, or bike - you should be able to keep a conversation but be a little short of breath)

 STRETCH


Friday

HIGH CARB DAY + Back/Bis

 
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FAST FOR 16 HOURS

TRY TO BREAK YOUR FAST WITH YOUR BIGGEST MOST CARB DENSE MEAL,

AND/OR AFTER YOU WORKOUT.

 
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Your Eating Window will be 6-8 hours

STAY WITHIN THE RECOMMENDED CALORIE/MACRO GOALS FOR THE DAY

(50% CARBS, 20% PROTEIN, 30% FAT)

We will Primarily be working in the Nutrients/Macro tabs in MyFitnessPal (see video on day 2) 

Think of it like a budget!!

Try not to ADD any extra fats - most fats will come from your lean protein

Refer to Macro Cheat Sheet for food guidelines

 
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5-10 MINUTES WARM UP

Activation x 7 minutes

{Do as many rounds as possible for 7 minutes}

Man Makers x 8 (ea)

Concentration Curls x 12 (ea)

Single Arm Row x 10 (ea)

Burpee with Low Curl x 10

 

Build

{Increase Weight as reps decrease}

Reverse Fly To Row 15/12/10

Dumb Bell Pull over 15/12/10

Half Curl with 90 degree rotation 15/12/10

Isolated Dumb Bell Curl 15/12/10 (ea)

  

Sculpt x 2

{Do each pair of exercises twice before moving onto the next set}

Single, Single, Double Row x 15
Wide Dumb Bell Curls x 15

Push Ups x 20
Bent over row x 16

Burnout x 1 round

Man Makers x 8 (ea)

Concentration Curls x 12 (ea)

Single Arm Row x 10 (ea)

Burpee with Low Curl x 10

FITT 2 CUT: 20 minutes LISS (light jog, bike, or elliptical to keep heart rate in the “fat burning zone”) + Ab Challenge

STRETCH


Saturday

HIGH CARB DAY + LEG DAY STRENGTH TRAINING

 
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FAST FOR 16 HOURS

TRY TO BREAK YOUR FAST WITH YOUR BIGGEST/CARB DENSE MEAL.

 
IMG_8869.PNG
 

Your Eating Window will be 6-8 hours

STAY WITHIN THE RECOMMENDED CALORIE/MACRO GOALS FOR THE DAY

(50% CARBS, 20% PROTEIN, 30% FAT)

We will Primarily be working in the Nutrients/Macro tabs in MyFitnessPal (see video on day 2) 

Think of it like a budget!!

Try not to ADD any extra fats - most fats will come from your lean protein

Refer to Macro Cheat Sheet for food guidelines

 
fasttracktofit.PNG
 

Activation x 7 minutes

{Do the below circuit as many rounds as possible in 7 minutes}

Cannon Ball Squat x 15

Hinge x 10

Skaters x 20

Jump Rope x 60 sec

 

Build

Hack Squat 15/12/10

Leg Press 15/12/10

Single Leg press 15/12/10 (ea)

Calve Raises 15/12/10

2 mins of Jumping Jacks after BUILD

Sculpt x 2

{Do each pair twice before moving on}

Superman x 20
KB Swing x 20

 

Single Leg Kettle Bell Raise x 10 (ea)
Double Pulse Jump Squat x 16

Burnout

Cannon Ball Squat x 15

Hinge x 10

Skaters x 20

Jump Rope x 60 sec

STRETCH


Day 7

LOW CARB + Active recovery Day

 
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FAST FOR 16 HOURS AND MAINTAIN A 6-8 HOUR FEEDING WINDOW.

TRY TO BREAK YOUR FAST WITH YOUR BIGGEST MEAL - THINK HIGH FAT/HIGH PROTEIN.

 
IMG_8869.PNG
 

EAT LESS THAN 40 GRAMS OF NET CARBS ON THIS DAY. TOTAL CARBS MINUS FIBER = NET CARBS.

Think PFF -  protein, fats, fiber at every meal

Eat lots of veggies and avoid starchy foods  - refer to macro cheat sheet for guidance

Your macro chart in MyFitnessPal will have a LOT of fat on these days. THAT’S OK!!

Aim to eat 25% less calories on this day as well - refer to training video for guidance.

If you are breastfeeding, and have consulted with your physician, you can have up to 100g net carbs for low carbs days - listen to your body and give it what it needs.


 
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SUNDAY RUNDAY - Try and Jog/Walk at least 3 miles

Treat yourself with a trip to the Sauna or some Hot Yoga!!

  • Take some time today and pamper yourself!! Soak in a hot bath, give yourself a facial.. you deserve it girl!!! #selfcaresunday

 

 

You are gorgeous! Keep it up!