Go Forth and be Fabulous

SuperFast

1. Turbo Charge: For those of you who are getting close to your goals, but still have a few more kilos to kick, now is the time to hit The Turbo Button. A clever combo of the 2-Day or 3-Day Methods on a few days per week and using the Part-Day Method (with an eight-hour eating window and 20% fewer calories) on the other four-to-five days will help you power through a plateau and shimmy off those last few pounds. You can read more about Turbo Charging here.
2. Refine Your Eating Window: If you’re on the Part-Day Method, or already combining methods, you can extract a few added health benefits and a weight loss boost by refining your ideal eating window. Some of our Master Fasters find that eight hours works well, but others prefer to narrow their window to five hours (aka 19:5), four hours (aka 20:4), or even shorter! We’ll have more on the ideal eating window in the Master Faster program, which is coming in just two short weeks, so stick around.
3. Master Your Macros: By now, you’ll know that sticking to nutritionally dense foods when fasting is beneficial for your body, mind and soul. But you might need a refresher if you’ve fallen into the habit of eating the same thing every day. Once you’ve updated your TDEE based on how much weight you’ve lost, you can calculate your ideal intake of macronutrients depending on if you want to maintain or lose more weight. For those who have goals yet-to-smash, aim for around 40-50% protein, 30-40% fat and 10-30% carbs. For those who are happy maintaining their weight, aim for 25-35% protein, 25-35% fat and between 30-50% carbs. Note: a gram of protein contains four calories, a gram of carbohydrates contains four calories and a gram of fat contains nine calories. More on mastering your macros in the Master Faster program.
4. Maintain: Maintenance really depends on what works for you, and which method you’ve found the most successful. If you’re doing the 2-Day Method, once you achieve your goal weight, you can drop back to one day fasting and see how it goes. Dr. Penny Adams find that one 500-calorie day maintains her weight quite easily, and by weighing one day per week, she can easily add in an extra fast day if her weight starts to creep up. For those on the 3-Day Method, you may be able to drop back to two days of 1000 calories or you may find switching to the Part-Day Method more sustainable. For those on the Part-Day Method, you may be able to increase your calorie intake slightly, reduce your fasting days from seven to five, or add in an extra cheat meal or indulgence on the weekends.

SuperFood

Make friends with food again to revitalise your meals, body and frame-of-mind. Even the best of us can get set in habits, so a few clever tips will have you feeding your energy levels and your happiness.

1. Refresh Your SuperFoods: Read up on all the vitamins and minerals contained within our Top 20 SuperFoods and then discover the nutrient density of some of your own favourite foods. The Australian Food Nutrient Database offers a downloadable spreadsheet for those of you who prefer a hard copy, or the USDA database is a handy searchable online version for those digital natives.
2. Learn New Recipes: The SFD recipe library is updated regularly with brand new recipes. Try something you haven’t tried before. You never know, it might become a favourite.
3. Create Your Own Meal Plans: Now that you’ve totally nailed this, you might get some joy from creating meal plans of your own that others can follow. We’re all for spreading your sparkle, so if you’ve found a particular food combo that works for you, let us know or post it in the Members Facebook Group, because we’d love to share it with the world.
4. Share Your Ideas: We love quick, easy tips for busy people. If you’ve found a low-cal snack, sneaky hack or clever trick that works for you, then let us know by emailing us or posting your finds in our group.

SuperLife

In our experience, many of our Super Squad are so preoccupied with getting the food and fasting parts of our program right, that they tend to skim over SuperLife. If you haven’t already taken advantage of Dr. Happy’s SuperLife program, then do so now! It’s the perfect next step to ensure you smash your goals and achieve the life you truly want.

1. Refresh Your ‘Big Why’: It might help to rediscover and reflect on why you really started this journey in the first place. Dr Happy’s Week 2 SuperLife lesson on Finding The Why Within is a great place to begin. And if your reasons for continuing are different to the reasons you started, then this is an even better exercise, because it will keep you motivated long-term. Once you’ve found your ‘Big Why’, then jump over to the SuperLife dashboard and make notes on your goals. There are more tips on how to break your dream down into goals over here.
2. Reconsider Your Vision Board: Part of creating success is being able to visualise what it looks like in the first place. Your vision for the future may have changed since you started, so now is a great time to update your vision board or create new one! Just jump into your SuperLife dashboard.
3. Update Your Goals: It’s easy to forget how far you’ve come, and to mentally ‘zoom’ past the goal posts without so much as a second glance. As humans, we’re very adaptable, which can be a great thing, but it can also mean we don’t often reflect on our progress and our achievements. Go back to your SMART goals from earlier in the program and make a point of patting yourself on the back for your achievements with a solid ‘You go girl’ or a nice reward. And once you’ve done that, consider where you’d like to go from here, and update your goals (and the associated rewards) accordingly!
4. Do something for each of the following areas:
   • SuperMind: Conquer negative self-talk, learn something new or achieve a career goal!
   • SuperHappy: Phone your friend, have a giggle with a work-mate or watch the sunset.
   • SuperMove: Take the fur-baby for a walk, dance while doing the dishes or try yoga.
   • SuperRest: Take a nanna nap, read a good book or spend some quiet time with you!
   • SuperStyle: Invest in a new dress, get your colours done or do a wardrobe cull!
   • SuperHeart: Surprise someone with a gift, say thank you or do a stranger a good deed.

Now might also be the time to revisit your Colour Wheel activity sheet and schedule in some activities that will be good for your motivation, mindset and happiness.

And while you’re at it, make sure you download your guide on Having It All from a few weeks ago.

And that’s how to Go Forth and Be Fabulous Super Squad! Let us know how your last two weeks is going by leaving us a comment, dropping us a line or jumping into the Members Facebook Page and sharing your wins.