Live Better - Practitioner Series - Week 2

 

Intermittent Fasting is at its best a healthy lifestyle which asks the human body to be much more efficient and self-protective than it is accustomed to being in modern times

Overview

What to expect

You passed week 1! In week 2, your journey continues, and you will continue your health guidelines from week 1 and will add a few more.

 

We start with some minor tweaks, to prepare you for adapting your diet in the next weeks and to control hunger.

For this coffee and the right level of proteins will help you. Be honest to yourself in what you eat and when you eat.

 

It might be a challenge but over time it will become easier. Also we are still taking it slow, so you will be able to adjust gradually.

 

And as you will start losing weight, you will see this is one of the best motivators!!

 

General notes

Suggested reading

Keep following week 1 health guidelines and read every day for 10 minutes the provided reading suggestions.

 

Keep a journal – Spend 5 minutes each day to summarize your day and feelings by writing one short paragraph (see below). It will help you put things in perspective, identify what your current habits are, and allow you to focus on your goals.

Health Guidelines

Time to add a few more!

Keep your guidelines from week 1, No snacking and Hydration. 

Over the next weeks you will receive more guidelines, and these are for you to incorporate in your daily life. 

It might seem challenging, but Rome was also not built in 1 day! But remember, it will take 66 days to create a habit.

 
  1. Intermittent Fasting – Try to break your fast and have your first meal 1-2 hours after waking-up.
  2. Coffee – Drink a cup of black coffee after 1-2 hours after waking-up. Last cup of coffee no later than 2pm.
  3. 3 meals and Protein – In your eating window have 3 meals and at this point in time it is important not to reduce your calories but instead you should try to ensure you get the right amount of protein every day. Protein should be around 1 grams per kilogram of lean body mass and depending on the level of exercise done on that particular day.
  4. Apple Cider Vinegar – Before every meal drink a glass of water with little Apple Cider Vinegar (ACV). 

To discuss with your coach

  • When do you usually eat your first meal of the day?
  • Why do you eat at that moment
  • Are you feeling hungry when you have your first meal?
  • Questions and topics for clarification (think of at lease one, based on articles, experience, etc)
 
 

Preparation for week 3

  1.  
  2.  

Suggested recipes

table with recipes (cards?)

Input for your meeting with your coach

Tracking your progress on a daily basis will keep you honest
and make you aware of your habits but also challenges.

As we suggest you keep a journal, you have the choice how to do this, either by the booklet we provided or online in a sheet. However we would ask you to fill in the below form before the session with your coach, giving your coach the chance to prepare for the weekly meeting.

We need some kind of form plugin to make good forms