How’s everyone doing with the fast today? I’m feeling good about to drink another cup of green tea.

Anyone fasting today??

Helpful tips when starting and breaking your 24 hour fast. 🙌🏽🙌🏽

Best Meals Before a 24-Hour Fast

Your pre-fast meal should be balanced, high in healthy fats and protein, and include complex carbohydrates and fiber to maintain satiety and stable blood sugar.

1. Protein + Healthy Fats + Fiber-Rich Carbs Meal: • Example: Grilled salmon with quinoa and roasted vegetables (broccoli, carrots, and bell peppers) drizzled with olive oil. • Why? Protein and healthy fats keep you full, fiber prevents blood sugar spikes.

2. Slow-Digesting Carbohydrates Meal: • Example: A bowl of steel-cut oats with chia seeds, almonds, and a spoonful of almond butter. • Why? Complex carbs help sustain energy levels for longer.

3. Healthy Fats and Protein Meal: • Example: Scrambled eggs with avocado, sautéed spinach, and whole-grain toast. • Why? Fats from avocado and eggs support long-lasting satiety.

4. Hydration Boosting Meal: • Example: A smoothie with Greek yogurt, berries, spinach, flaxseeds, and coconut water. • Why? Keeps you hydrated and provides essential micronutrients.

Best Meals to Break a 24-Hour Fast

Breaking a long fast requires gentle, easy-to-digest foods to prevent bloating, discomfort, or a blood sugar spike.

1. Light, Digestive-Friendly Starter: • Example: Bone broth or vegetable broth. • Why? Replenishes electrolytes and preps the digestive system.

2. Small Protein & Fat-Rich Meal: • Example: Scrambled eggs with avocado and a handful of nuts. • Why? Easy to digest, prevents blood sugar spikes.

3. Fermented Foods (for Gut Health): • Example: Greek yogurt with honey and blueberries. • Why? Supports gut bacteria and digestion.

4. Nutrient-Dense Whole Meal: • Example: Grilled chicken with steamed vegetables and sweet potatoes. • Why? Replenishes nutrients, provides balanced macros.

5. Hydration-Focused Foods: • Example: A bowl of watermelon, cucumber, and leafy greens. • Why? Helps rehydrate the body after fasting.

Tips for Breaking the Fast:

• Start with small portions and increase gradually.

• Avoid processed foods or high-sugar meals right away.

• Drink plenty of water or herbal teas to aid digestion.

How’s everyone’s water intake going? I’m at 64 oz so far. I will have a Celsius shortly.

Get job, 6pm crew. Y’all killed it this evening. Monday Mayhem for the WIN!

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Great workout, Coach! The Germans definitely won the battle. 🤣

Hey team, please keep Vivian Rankins lift up in prayer. Tomorrow she’s having knee surgery. 🙏🏽

Heavenly Father,

We come before You today, lifting up Mrs. Vivian as she prepares for knee surgery. Lord, You are the Great Physician, the source of all healing and strength. We ask that You guide the hands of her surgeons, bless the medical team with wisdom, and ensure a successful procedure.

Give Mrs. Vivian peace and comfort, replacing any fear with the assurance of Your presence. Strengthen her body, Lord, and grant her a smooth and speedy recovery. Let her feel Your love surrounding her, reminding her that she is never alone.

We trust in Your perfect will and timing, and we thank You in advance for the healing and restoration You will bring. May she be filled with hope and joy, knowing that You hold her in the palm of Your hand.

In Jesus’ name, we pray. Amen.🙏🏽🩷🙏🏽

Awesome job, 6pm. Tonight was definitely A LOT. We put in that WORK.
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Awesome job, 6pm. Thanks Roz we definitely needed that extra stretch tonight. Everyone have a wonderful evening. 👏🏽👏🏽

Awesome job, 6pm crew. We definitely put in that WERK tonight. 400 reps total. 👏🏽👏🏽👏🏽 Get some protein and a goodnight sleep. See everyone Saturday. Don’t forget to post your scans in the fat loss challenge.