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Week 4 Schedule Summer Shape Up

Hey YouTube family, Happy Mother's Day to all you mama's out there!

I hope week 3 went well and you were able to complete all the week 3 workouts from my Summer Shape-Up program along with working on last weeks nutrition tip, “Choose Healthy, Whole, Minimally Processed Carbs To Add To Your Plate.”

Here’s your WEEK 4 schedule. All the weekly schedules can be found on the Community Tab on my YouTube channel 👍

This week’s nutrition tip is “Choose Healthy Fats In The Right Amount, When Building Your Healthy Plate”. (Remember that 1 thumb is a serving-roughly 12g of fat-most people will need anywhere from 4-8 thumbs a day-women being on the lower end and men being on the higher end-I eat 6 thumbs a day for reference)

Below is a list of healthy fats 🥑🥜🫒🍣 ideas to choose from:

Monounsaturated fat –

  • Olive, canola, peanut, and sesame oils

  • Avocados

  • Olives

  • Nuts (almonds, peanuts, macadamia, hazelnuts, pecans, cashews)

  • Peanut butter

Polyunsaturated fat –

  • Sunflower, sesame, and pumpkin seeds

  • Flaxseed

  • Walnuts

  • Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) and fish oil

  • Soybean and safflower oil

  • Soy milk

  • Tofu

🛑Avoid Trans fats all together, and limit saturated fats to no more than 10% of your daily calories

Keep this in mind, even though some fats are labeled “healthy”, that doesn’t mean you should consume endless amounts of them. But, they are essential to your diet and should be included in the right amounts (20-35% of your total daily calories should come from healthy fats).

Here are the benefits:

✅ Gives your body energy

✅ Protects your organs and supports cell growth

✅ Keeps cholesterol and blood pressure under control

✅ Helps your body absorb vital nutrients

✅ Regulates hormones

✅ Helps you feel more satisfied after a meal, reducing hunger and thus promoting weight loss

Keep working hard👊, the results will come if you don’t give up!!

Let’s get Harden💪🏻 Fit together!!!

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