"If you want to go fast, go alone. If you want to go far, go together." -African Proverb
Your THUMB (Transforming Habits Using Motivation & Balance) partner will help to keep you on track…and vice versa!! Together, the 2 of you will go farther than you would alone. You're both committed to making a change...so having each other could potentially increase your level of success by 80-90%.
Here’s how this works…
~ The idea is that you maintain a dialogue around what is working and what isn’t and how to resolve your challenges. Be there to support each other and give each other motivation!!
~ When setting up your app, keep your macros (protein, carbs, fat) at 35-45%, 30-40%, 20-30% respectively. It should add up to 100%. Realistic weight loss goals are 1-2lbs/week (depending on your starting weight).
~ Remember to ask yourself…DO I “WANT” THIS OR DO I “NEED” THIS?...when about to consume food/drinks.
The SIMPLE keys to your transformation success:
1. No alcohol for 6 weeks. When going to a social event, have a plan! Look for protein and stick with veggies.
2. To build muscle you have to: a) strength train & b) consume plenty of protein. Protein macros: 35-45%
3. Carbs give us ENERGY! All of your carbs should be complex carbs!! Carb macros: 30-40%
4. Don’t be afraid of FAT…the GOOD FAT!! Fat macros: 20-30%
5. Meal Plan & Prep EVERY WEEK…and be consistent. Saturday is the most common day to meal plan and Sunday is the most common day to meal prep.
6. Eliminate all temptations from your house...every single bit…get rid of it! Chips, crackers, cereals, sweets, etc.
7. Stay hydrated…Drink 8-16 oz of water (preferably lemon water) EVERY MORNING upon waking. And consume water all day! Optimum amount is 64-96oz/day…keep a water bottle (and a bathroom) close by.
8. Get plenty of rest...sleep will make or break you on this challenge.
9. Count MACROS: to improve your health/fitness/lean body mass...Count CALORIES: to lose weight. Not sure what a MACRO is...Click HERE to read more:)
10. To get the BEST RESULTS, we highly recommend The FitMill60...a 6-week meal plan designed specifically to pair with our TC. For $10/week, you'll get extra support with your apps, macros, recipes, grocery lists, and motivation to stay on the right track.