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SweatyBetty March Whole30


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Monday February 29 (1/30)



Pre WO - shredded chicken breast

Post WO - strawberry / banana protein shake

M1 - Ground beef / pork mixture with onion; baby carrots

M2 - Chicken thighs; roasted potatoes; baby spinach; cashews

M3 - Pork chop; cauliflower rice; baby spinach; avocado

Snack (if needed) - Nakd Protein Bar



R1 - Stairs; Stars; Box steps; Crunches; Wood chopper (20 lb); Wall mountain climbers; One leg squats (red kb); Tricep pushups; Lunges (12 lb med ball)

R2 - Stairs; Stars; Box steps; Crunches; Wood chopper (20 lb); Wall mountain climbers; One leg squats (red kb); Tricep pushups; Lunges (12 lb med ball)

R3 - Stairs; Stars; Box steps; Crunches; Overhead press (15 lb); Mountain climbers; One leg squats (red kb); Tricep pushups; Lunges (no med ball)

Bonus - (Plank touch; Ball touch; High knees; Box steps) x 3 rounds

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Post WO - strawberry / banana protein shake

Hi Betty & welcome to Whole30  :) 

Just a reminder that shakes & smoothies of any kind are greatly discouraged on Whole30. The recommendation would be for a lean protein & starchy carb postWO as fruit will preferentially replenish liver glycogen, NOT muscle glycogen, plus since you swallow rather than chew (which kick starts the digestive process) your body doesn't actually register that you've eaten.

Check out the official take on it below:


Protein Shakes: Almost Always No

Almost all protein powders (like whey, casein, soy, or pea) contain off-limit ingredients. Besides, anything you can get from protein powder (except maybe chemical extractives, added sweeteners and strange-sounding isolates) you can get from whole foods during your Whole30. In addition, formulated and processed meal-replacement shakes like Shakeology or Visalus are always off-limits. These products don’t even come close to our definition of real, whole food—and they’re packed with off-plan ingredients like pea protein and stevia.


However, protein powder from approved ingredients like crickets (in Chapul bars) or 100% egg white are allowed on the Whole30, provided they contain no sweeteners. As always, though, liquid food is still not encouraged. Got it?


Tip: We want you to spend a month learning to appreciate real food, how it tastes, the work it takes to prepare, and how it works in your body. You can have your shaker cup back in 30 days; for now, focus on starchy veggies and lean protein after a workout. Hard-boiled eggs, compliant deli meat, smoked salmon, or tuna are easy, portable protein sources to take with you to the gym.


Smoothies: We’d rather you didn’t


This is a very popular question, with a very unpopular answer. Smoothies (generally made using lots of fruit) are technically compliant on your Whole30, but we strongly recommend against it. Food that you drink sends different satiety signals to your brain than food that you chew. So when you drink your meal, your brain isn’t getting the feedback it needs to tell your body that it’s had enough of what it needs. Plus, smoothies are generally really fruit-heavy, and starting your day off with a liquid sugar-bomb sets you up for cravings, hunger, and volatile energy levels throughout the day. In summary, we’d rather you just eat the food, and skip the smoothie.


I think you'll be surprised how BIG a difference following this recommendation will have on your performance & overall results  :) 

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