FitSix Challenge: Week 4 — Fueling with Intention

Why Week 4 Matters

You’ve built your foundation, identified your minimum standards, and audited your daily rhythm. Now it’s time to focus on fueling your body with purpose.

The way you eat doesn’t just impact the scale—it affects your energy, mood, recovery, and performance. By learning to make small, intentional choices, you can get more from your workouts and feel better day to day.

The Focus This Week: Nutrition as Fuel

This week isn’t about strict meal plans or perfect tracking. It’s about being aware of what you eat, when you eat it, and how it supports your goals.

Nutrition: Protein, Carbs & Timing

• Protein: Aim for a source at every meal/snack. (Chicken, fish, eggs, Greek yogurt, beans, protein shakes.)
• Carbs: Fuel training and recovery with quality carbs (rice, oats, potatoes, fruit).
• Fats: Include healthy fats for balance (avocado, olive oil, nuts).

Timing Tips

• Pre-workout: A light carb-based snack 30–90 minutes before training (fruit, toast, rice cakes, yogurt).
• Post-workout: Protein + carbs within 1–2 hours to repair and refuel (protein shake + fruit, chicken + rice, yogurt + granola).

📌 Pro Tip: Start with one intentional upgrade this week—like adding protein at breakfast or timing carbs around your workout.

Recovery: Small Wins Add Up

Nutrition and recovery go hand in hand. This week, add one 1% upgrade:

• Go to bed 15 minutes earlier
• Add 1,000 extra steps per day
• Stretch for 5 minutes before bed

Mindset: Intention Over Perfection

Don’t get caught in “all or nothing.” One better choice at each meal compounds into progress. Ask yourself: “Is this fueling the results I want?”

Action Steps for Week 4

1. Add protein to every meal/snack.
2. Fuel intentionally around your workouts.
3. Choose one 1% recovery upgrade.
4. Keep your minimum standards from Week 2 consistent.

The Bottom Line

Week 4 is about eating and recovering with purpose—not restriction. By fueling intentionally, you’ll perform better in the gym, recover faster, and feel more energized throughout the day.