Teachers are being asked to do more than ever right now. Even when class is not truly in session due to COVID-19, you are being asked to restructure entire curriculums during a global pandemic to fulfill the education needs of your students to finish out the year. So what happens during the summer when that schedule goes away? You might say “sweet freedom”, but the relaxation from such a structured lifestyle might have you feeling like “well now what?”
The easy answer: now is the time for YOU! If your fitness isn’t getting a passing grade, it’s time to focus on getting well and staying well.
We’re hosting a special program just for teachers with $49 savings as our way of saying thank you for all you do. We’ve written lesson plans for your fitness and nutrition as you enter the summer. Our plans are centered around whole foods, plenty of exercise and intermittent fasting.
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Intermittent fasting is safe for everyone and is a great way to lose weight because it doesn’t restrict WHAT you eat but WHEN you eat. Typical schedules range anywhere from 12/12 to 16/8. The first number is how long you go without food and the second number is the window you are clear to eat. We recommend starting slow and working your way up. The benefits of intermittent fasting are vast.
After you stop eating and your body ends the digestion process, it will enter a state of rest. During this time, it will start repairing itself by healing damaged cells, reducing insulin levels, reducing inflammation and improving cholesterol and blood pressure.
OTHER BENEFITS OF INTERMITTENT FASTING
· Improved sleep
· More energy
· Quicker recovery
· Hormone level increase
· Better immune system
It’s a bit easier to do intermittent fasting during the school year because teachers are so busy, it’s nearly impossible to grab a snack and munch throughout the day. But during the summer, when your schedule is wide open, it can be easy to relax your eating patterns. Here are a few tips to keep you from falling back into your old habits.
1. Create a morning ritual – It’s ok to drink coffee, tea or water during the fasting window, so when you wake up, feel free to curl up to a hot mug and start your day. You might enjoy running or walking in the morning, although it’s recommended you do these activities in the daylight. Getting exercise in the sun gives you a dose of vitamin D and melanin, which is known as the happy hormone. If you forgo the early morning activity, try to build in some kind of routine like catching up on local news. Any routine you can build in the morning will distract you from eating until your meal window opens.
2. Forgive yourself – The FASTer Way doesn’t promote a diet, but a lifestyle change. We put the scale in the closet and don’t focus on numbers because it’s more important how you feel. Sometimes you will break a rule. You will second guess and wish for a mulligan on decisions you make. That’s ok. If you break your fast early on, or want to enjoy a summer food you love, it’s completely fine. Remember, it’s about progress not perfection.
3. Make your main meal count – Early on, it might feel like forever until your fasting window closes. It will get better with time, but one thing you’ll learn is you should make dinner count. Make sure you feast on nutritious foods that are filling and delicious. Don’t force yourself to choke down foods you don’t like just because it feels like a healthier choice. The more you enjoy your lifestyle, the more likely you are to continue it.
4. Don’t break your fast with sugar or carbs – After you’ve gone 12-16 hours without food, you’ll want to break your fast with something that will sustain you. Foods like eggs, nuts, oatmeal or avocado are filled with protein and fats for sustainable energy that will burn for a while. The last thing you want is to spike your blood sugar with sweets and bread because you’ll have a crash that creates a roller coaster effect. That’s not sustainable and will deter you from continuing your IF practice.
5. Make a schedule – It’s summer. We get it. You don’t want to live and die by the hour-by-hour structure you have during the year. But teachers are creatures of habit after all. It helps to have some kind of guide for the day so you can plan your meals. It’s a good idea to pre-make lunches and some healthy snacks like egg salad so you have something to grab in a pinch.