WELCOME OUR 6-WEEK BODY TRANSFORMATION!
Hiiiii!!! I am SOOOOOO excited to start on this journey with you and plan to put my whole heart and soul into giving you the tools to succeed and pushing you past your perceived limits for the best body and health you’ve ever had in your life! But, that can only take you so far… Your success mostly depends on YOU! Your belief in yourself, your motivation, and your positive energy! So, while I will teach you everything you need to know and push you (hard!) in the right direction along the way, in the end you have to make sure you are in the right headspace to make this very big and lasting change in your life and you must believe whole-heartedly that you CAN do it!
The greatest thing about this program is that you are not alone… Everyone who has joined has the same goals as YOU – to FEEL BETTER and LOOK BETTER. Everyone’s reason WHY may be different, but you are all about to experience many of the same things.
Please be open and honest with yourself and the group – share when you are scared, or worried, or have had a little mess-up. I GUARANTEE you won’t be the only one- and maybe you speaking up will help another.
I gained tons of weight throughout both my pregnancies (got up to 246 pounds with my last one!) Just after giving birth to my first baby, I made the public announcement to all my friends, family, and students that I was going to lose all this weight and more and do fitness competitions in June and July. I think people were looking at this hugely fat, unfit woman thinking you are nuts! Many people told me it would take more than a year to lose all the weight I had put on through pregnancy… if I could even lose it at all with a baby in my life! Well, that was it I thought – GAME ON! – let’s see what I can do. So, at 200 pounds, I took that life-changing before picture in my bikini and started on an awesome journey to my new life! In my head I could see myself up on that fitness competition stage, proud of my new lean, athletic body even though I was so far from that! I was the most unlikely candidate to do a fitness competition – I was about 60 pounds away from an average fitness competitor’s weight for my height, with only 5 ½ months until the first competition I wanted to do. I had people who only had a few pounds to lose tell me they could never be ready for the competition by then – but you see, the difference between them and me is priority and mind-set. Someone can be so close to having a totally hot bod, but it doesn’t matter if you don’t: 1) Make getting that hot bod a main priority in life, and 2) really believe you can no matter where you’re coming from (whether it’s 5 or 105 pounds you want to lose!), and 3) love yourself at every stage of the journey, love your exercises, love your healthy food!
Most of my trainees tell me they have lost weight in the past, but weren’t able to keep it off (going back to old lifestyle after losing the weight, etc.), so I really want this program to not only take the weight off (if that’s what you want to do), but to teach you new ways of looking at food and exercise so you’ll have a lifelong habit of healthiness (and an awesome bod to go with it!) You may not even be looking to lose weight… maybe you want to add muscle, gain new energy, get healthy, and just be the best version of yourself… you’re in the right place, and we will be discussing goals in our very first week!
GOAL SETTING
Goal setting is one of the most important steps in making huge changes in your life! But, it’s very important not to just set a goal and then never really look at it again. Our goals will become our mantras that we will say over and over again to keep us on the right path. We will be setting short and a long term body-health goals as well as non-food rewards for staying on track.
SMART Goal Setting
S = Specific
M = Measurable
A = Attainable
R = Realistic
T = Timely
Specific
Goals should be straightforward and emphasize what you want to happen. Specifics help us to focus our efforts and clearly define what we are going to do. Specific is the What, Why, and How of the SMART model.
WHAT are you going to do? Use action words such as direct, organize, coordinate, lead, develop, plan, etc.
WHY is this important to do at this time? What do you want to ultimately accomplish?
HOW are you going to do it? (by...)
Ensure the goal you set is very specific, clear and easy. Instead of setting a goal to lose weight or be healthier, set a specific goal to lose 2 inches off your waistline or to walk 5 miles at an aerobically challenging pace.
Measurable
If you can't measure it, you can't manage it. In the broadest sense, the whole goal statement is a measure for the project; if the goal is accomplished, there is a success. However, there are usually several short-term or small measurements that can be built into the goal. Choose a goal with measurable progress, so you can see the change occur. How will you see when you reach your goal? Be specific! "I will lose 20 pounds of pure fat by October 4th" shows the specific target to be measured. "I want to lose weight" is not as measurable. Establish concrete criteria for measuring progress toward the attainment of each goal you set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goals.
Attainable
When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop that attitudes, abilities, skills, and financial capacity to reach them. Your begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.
Goals you set which are too far out of your reach, you probably won't commit to doing. Although you may start with the best of intentions, the knowledge that it's too much for you means your subconscious will keep reminding you of this fact and will stop you from even giving it your best. A goal needs to stretch you slightly so you feel you can do it and it will need a real commitment from you. For instance, if you aim to lose 20lbs in one week, we all know that isn't achievable. But setting a goal to loose 2lbs and when you've achieved that, aiming to lose a further 2lbs, will keep it achievable for you. The feeling of success which this brings helps you to remain motivated.
Realistic
This is not a synonym for "easy." Realistic, in this case, means "do-able." It means that the learning curve is not a vertical slope; that the skills needed to do the work are available; that the project fits with the overall strategy and goals of the organization. A realistic project may push the skills and knowledge of the people working on it but it shouldn't break them. Devise a plan or a way of getting there which makes the goal realistic. The goal needs to be realistic for you and where you are at the moment. A goal of never again eating sweets, cakes, crisps and chocolate may not be realistic for someone who really enjoys these foods. For instance, it may be more realistic to set a goal of eating a piece of fruit each day instead of one sweet item. You can then choose to work towards reducing the amount of sweet products gradually as and when this feels realistic for you. Be sure to set goals that you can attain with some effort! Too difficult and you set the stage for failure, but too low sends the message that you aren't very capable. Set the bar high enough for a satisfying achievement! Believe it and you will achieve it!!!
Timely
Set a timeframe for the goal: for next week, in three months, five years from now. Putting an end point on your goal gives you a clear target to work towards. If you don't set a time, the commitment is too vague. It tends not to happen because you feel you can start at any time. Without a time limit, there's no urgency to start taking action now. Time must be measurable, attainable and realistic.
BRAINWASHING
- Post inspirational pictures, goals, and quotes on your fridge, at your desk at work, in your wallet, etc. to keep you in the right mindset. Look at them when you’re wavering.
- Read fitness magazines, books, watch fitness tv shows/youtube vids both to educate and to keep you in the healthy lifestyle world
- Check out internet sites regularly for new healthy recipes, forums, exercises, articles, etc.
- Hang out with people who live a healthy lifestyle, not people who try to get you off course, sabotage your efforts, or are negative (they’re often just jealous of the positive changes you’re making, or don’t understand) - Keep daydreaming and visualizing yourself the way you want to be
ACCOUNTABILITY
- Every Monday, you will weigh-in, take measurements, and take a progress picture each week and report online with all of us on your progress. Actual weekly numbers and photos (front, side, and back in a bathing suit or little shorts and sports bra) will be sent to me privately, you don’t have to share them with everyone if you don’t want.
- you will be working out at least 4 times per week and reporting in with the online group to keep you accountable
- I suggest you tell all your friends, family, co-workers, etc. about your goals (even big, hard to imagine ones!). Making it public is a big motivator to follow through and holds you accountable! What’s even more powerful is doing the challenge with a friend or family member (I have a $20 discount for any friend you do it with – just ask!)
- In addition to all this outside accountability, you need to personally hold yourself accountable to you!
GROCERIES & PREP
I recommend doing your main groceries once a week for all the staples, then of course, you can grab fresh fruit and veggies throughout the week, but the idea is to have lots of healthy options in your fridge and cupboards, ready to grab when you are hungry. The same goes for when you are out… Prepare a full days’ worth of meals and snacks and pack it in a cooler so you never get stuck out without your healthy meals! Try to prepare your food for a few days in advance: clean & cut veggies and fruit, measure out single servings of cottage cheese, yogurt etc. and put in containers, cook meat and eggs, etc.
DRINKING/SOCIALIZING
Do not think that you have to lock yourself up and become a hermit throughout this process to avoid evil alcohol and munchies! Remember we want this to be a lifestyle you can continue even after the 6-weeks are over! You will have one cheat meal a week when you can eat (and drink) anything you want. Try to schedule this meal for when you have a social event so you can really let loose, have a drink, and some yummy food. If you happen to be a social butterfly and go out a few times a week, just order salad with grilled chicken, or fish and steamed veggies. Every restaurant has something you can eat. Try to stay positive about this process rather than complaining about what you can’t have!
SUPPORT
- Make sure you are active on our WhatsApp chat so you can get the support you need and support others!
- We will also be meeting once a week through zoom – day and time to be determined soon! (hopefully Sunday or Monday)
- I am open for questions, support, etc. 24/7 through e-mail, posts on the private WhatsApp group, or text 647-896-8876.
MEAL PLAN
- The meal plan will change every 2 weeks.
- You are allowed spices of any kind, any vinegar, salt and pepper, drizzle of Extra Virgin Olive oil or coconut oil to cook with and flavour your food. If you find some way to cook that you like- share it with the group!
- Prepare protein and veggies in bulk to make it easier. I always keep enough for a few days ready in the fridge/freezer- If I am cooking – I may as well cook 8 chicken breasts than 2. ALWAYS have food ready.
Do NOT move the meals around
They are put together like this for a reason
You may feel like it’s a lot of food, you may feel hungry, and you most likely WILL feel somewhat “OFF” at some point in the beginning if you are not used to such clean eating and hardcore workouts - it will be a challenge - especially the first 2 weeks - you are changing the way you eat and your body may fight it.
Your body probably has a lot of stuff to detox and that feeling is it all working its way out of your body! Yay – a great thing!
WORKOUTS
We will be working out 4 days/week. It can be any 4 days you like. You can take 3 days off, or do easy cardio or stretches on one of your off days if you wish. I will be posting daily workouts the night before.
Go as HARD as you can – don’t worry if all you can do is 3 girlie push-ups to start – that is all I could do – we have to start somewhere, right? Imagine me screaming at you to keep going – and give me 3 more!!
Give yourself 30 - 45 min to do the workout – If it is taking you longer it’s fine to stop at 45 minutes – taking breaks is NORMAL as you are working through all the sets! You will find you improve week after week. It is not a race – it is a journey!
TAKE YOUR BEFORE PICTURES
You think you won’t want these – but they play a KEY role in your success.
- Stand against a white wall or a door so there is nothing around you.
- Wear a bathing suit or tight fitting workout clothing that show as much skin as you can
- Do one facing front, side, and back – try to have someone take them, use a self timer, or just mirror selfie it!
- Take pictures in the same spot and same clothes EVERY WEEK (Please just TRUST ME on this)
DO NOT focus on the scale only!
Your body can change up to 7 lbs in a day based on water weight, time of the month, etc. We use the scale as one element. Photos, measurements and weight all together tell the true story.
The real test will be at the 6-week mark - you need to give it your ALL - do not think that a treat here or there can be made up for by doing a bit more cardio - that wont work. Also some people in the program may not even be looking for weight loss, they may be looking to tone up, feel better, etc. so for some, your weight may go up at the start from added muscle!
You have come to this program for a reason - RESULTS!! This is what it will take!
Please drink at least 8 large glasses of water - more if you are hungry. Add lemon slices and cucumber to freshen it up.
Get rid of any crap in your house - it will call to you from the cupboards – YOU don’t need it, your SPOUSE does not need it and your KIDS do not need it!
All you have to do BE IN IT!!!
We will be there for support! But it is UP TO YOU!!!
I know how you will feel after – but I can’t put the food in your mouth and take the other stuff away. Find the belief in YOU!
“Don’t limit yourself.
Many people limit themselves to what they think they can do.
You can go as far as your mind lets you.
What you believe, remember, you can achieve.”
- Mary Kay Ash
“Every minute is a second chance to turn it all around”
- from the movie 8 MILE
LET’S DO THIS!!!
Hiiiii!!! I am SOOOOOO excited to start on this journey with you and plan to put my whole heart and soul into giving you the tools to succeed and pushing you past your perceived limits for the best body and health you’ve ever had in your life! But, that can only take you so far… Your success mostly depends on YOU! Your belief in yourself, your motivation, and your positive energy! So, while I will teach you everything you need to know and push you (hard!) in the right direction along the way, in the end you have to make sure you are in the right headspace to make this very big and lasting change in your life and you must believe whole-heartedly that you CAN do it!
The greatest thing about this program is that you are not alone… Everyone who has joined has the same goals as YOU – to FEEL BETTER and LOOK BETTER. Everyone’s reason WHY may be different, but you are all about to experience many of the same things.
Please be open and honest with yourself and the group – share when you are scared, or worried, or have had a little mess-up. I GUARANTEE you won’t be the only one- and maybe you speaking up will help another.
I gained tons of weight throughout both my pregnancies (got up to 246 pounds with my last one!) Just after giving birth to my first baby, I made the public announcement to all my friends, family, and students that I was going to lose all this weight and more and do fitness competitions in June and July. I think people were looking at this hugely fat, unfit woman thinking you are nuts! Many people told me it would take more than a year to lose all the weight I had put on through pregnancy… if I could even lose it at all with a baby in my life! Well, that was it I thought – GAME ON! – let’s see what I can do. So, at 200 pounds, I took that life-changing before picture in my bikini and started on an awesome journey to my new life! In my head I could see myself up on that fitness competition stage, proud of my new lean, athletic body even though I was so far from that! I was the most unlikely candidate to do a fitness competition – I was about 60 pounds away from an average fitness competitor’s weight for my height, with only 5 ½ months until the first competition I wanted to do. I had people who only had a few pounds to lose tell me they could never be ready for the competition by then – but you see, the difference between them and me is priority and mind-set. Someone can be so close to having a totally hot bod, but it doesn’t matter if you don’t: 1) Make getting that hot bod a main priority in life, and 2) really believe you can no matter where you’re coming from (whether it’s 5 or 105 pounds you want to lose!), and 3) love yourself at every stage of the journey, love your exercises, love your healthy food!
Most of my trainees tell me they have lost weight in the past, but weren’t able to keep it off (going back to old lifestyle after losing the weight, etc.), so I really want this program to not only take the weight off (if that’s what you want to do), but to teach you new ways of looking at food and exercise so you’ll have a lifelong habit of healthiness (and an awesome bod to go with it!) You may not even be looking to lose weight… maybe you want to add muscle, gain new energy, get healthy, and just be the best version of yourself… you’re in the right place, and we will be discussing goals in our very first week!
GOAL SETTING
Goal setting is one of the most important steps in making huge changes in your life! But, it’s very important not to just set a goal and then never really look at it again. Our goals will become our mantras that we will say over and over again to keep us on the right path. We will be setting short and a long term body-health goals as well as non-food rewards for staying on track.
SMART Goal Setting
S = Specific
M = Measurable
A = Attainable
R = Realistic
T = Timely
Specific
Goals should be straightforward and emphasize what you want to happen. Specifics help us to focus our efforts and clearly define what we are going to do. Specific is the What, Why, and How of the SMART model.
WHAT are you going to do? Use action words such as direct, organize, coordinate, lead, develop, plan, etc.
WHY is this important to do at this time? What do you want to ultimately accomplish?
HOW are you going to do it? (by...)
Ensure the goal you set is very specific, clear and easy. Instead of setting a goal to lose weight or be healthier, set a specific goal to lose 2 inches off your waistline or to walk 5 miles at an aerobically challenging pace.
Measurable
If you can't measure it, you can't manage it. In the broadest sense, the whole goal statement is a measure for the project; if the goal is accomplished, there is a success. However, there are usually several short-term or small measurements that can be built into the goal. Choose a goal with measurable progress, so you can see the change occur. How will you see when you reach your goal? Be specific! "I will lose 20 pounds of pure fat by October 4th" shows the specific target to be measured. "I want to lose weight" is not as measurable. Establish concrete criteria for measuring progress toward the attainment of each goal you set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goals.
Attainable
When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop that attitudes, abilities, skills, and financial capacity to reach them. Your begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.
Goals you set which are too far out of your reach, you probably won't commit to doing. Although you may start with the best of intentions, the knowledge that it's too much for you means your subconscious will keep reminding you of this fact and will stop you from even giving it your best. A goal needs to stretch you slightly so you feel you can do it and it will need a real commitment from you. For instance, if you aim to lose 20lbs in one week, we all know that isn't achievable. But setting a goal to loose 2lbs and when you've achieved that, aiming to lose a further 2lbs, will keep it achievable for you. The feeling of success which this brings helps you to remain motivated.
Realistic
This is not a synonym for "easy." Realistic, in this case, means "do-able." It means that the learning curve is not a vertical slope; that the skills needed to do the work are available; that the project fits with the overall strategy and goals of the organization. A realistic project may push the skills and knowledge of the people working on it but it shouldn't break them. Devise a plan or a way of getting there which makes the goal realistic. The goal needs to be realistic for you and where you are at the moment. A goal of never again eating sweets, cakes, crisps and chocolate may not be realistic for someone who really enjoys these foods. For instance, it may be more realistic to set a goal of eating a piece of fruit each day instead of one sweet item. You can then choose to work towards reducing the amount of sweet products gradually as and when this feels realistic for you. Be sure to set goals that you can attain with some effort! Too difficult and you set the stage for failure, but too low sends the message that you aren't very capable. Set the bar high enough for a satisfying achievement! Believe it and you will achieve it!!!
Timely
Set a timeframe for the goal: for next week, in three months, five years from now. Putting an end point on your goal gives you a clear target to work towards. If you don't set a time, the commitment is too vague. It tends not to happen because you feel you can start at any time. Without a time limit, there's no urgency to start taking action now. Time must be measurable, attainable and realistic.
BRAINWASHING
- Post inspirational pictures, goals, and quotes on your fridge, at your desk at work, in your wallet, etc. to keep you in the right mindset. Look at them when you’re wavering.
- Read fitness magazines, books, watch fitness tv shows/youtube vids both to educate and to keep you in the healthy lifestyle world
- Check out internet sites regularly for new healthy recipes, forums, exercises, articles, etc.
- Hang out with people who live a healthy lifestyle, not people who try to get you off course, sabotage your efforts, or are negative (they’re often just jealous of the positive changes you’re making, or don’t understand) - Keep daydreaming and visualizing yourself the way you want to be
ACCOUNTABILITY
- Every Monday, you will weigh-in, take measurements, and take a progress picture each week and report online with all of us on your progress. Actual weekly numbers and photos (front, side, and back in a bathing suit or little shorts and sports bra) will be sent to me privately, you don’t have to share them with everyone if you don’t want.
- you will be working out at least 4 times per week and reporting in with the online group to keep you accountable
- I suggest you tell all your friends, family, co-workers, etc. about your goals (even big, hard to imagine ones!). Making it public is a big motivator to follow through and holds you accountable! What’s even more powerful is doing the challenge with a friend or family member (I have a $20 discount for any friend you do it with – just ask!)
- In addition to all this outside accountability, you need to personally hold yourself accountable to you!
GROCERIES & PREP
I recommend doing your main groceries once a week for all the staples, then of course, you can grab fresh fruit and veggies throughout the week, but the idea is to have lots of healthy options in your fridge and cupboards, ready to grab when you are hungry. The same goes for when you are out… Prepare a full days’ worth of meals and snacks and pack it in a cooler so you never get stuck out without your healthy meals! Try to prepare your food for a few days in advance: clean & cut veggies and fruit, measure out single servings of cottage cheese, yogurt etc. and put in containers, cook meat and eggs, etc.
DRINKING/SOCIALIZING
Do not think that you have to lock yourself up and become a hermit throughout this process to avoid evil alcohol and munchies! Remember we want this to be a lifestyle you can continue even after the 6-weeks are over! You will have one cheat meal a week when you can eat (and drink) anything you want. Try to schedule this meal for when you have a social event so you can really let loose, have a drink, and some yummy food. If you happen to be a social butterfly and go out a few times a week, just order salad with grilled chicken, or fish and steamed veggies. Every restaurant has something you can eat. Try to stay positive about this process rather than complaining about what you can’t have!
SUPPORT
- Make sure you are active on our WhatsApp chat so you can get the support you need and support others!
- We will also be meeting once a week through zoom – day and time to be determined soon! (hopefully Sunday or Monday)
- I am open for questions, support, etc. 24/7 through e-mail, posts on the private WhatsApp group, or text 647-896-8876.
MEAL PLAN
- The meal plan will change every 2 weeks.
- You are allowed spices of any kind, any vinegar, salt and pepper, drizzle of Extra Virgin Olive oil or coconut oil to cook with and flavour your food. If you find some way to cook that you like- share it with the group!
- Prepare protein and veggies in bulk to make it easier. I always keep enough for a few days ready in the fridge/freezer- If I am cooking – I may as well cook 8 chicken breasts than 2. ALWAYS have food ready.
Do NOT move the meals around
They are put together like this for a reason
You may feel like it’s a lot of food, you may feel hungry, and you most likely WILL feel somewhat “OFF” at some point in the beginning if you are not used to such clean eating and hardcore workouts - it will be a challenge - especially the first 2 weeks - you are changing the way you eat and your body may fight it.
Your body probably has a lot of stuff to detox and that feeling is it all working its way out of your body! Yay – a great thing!
WORKOUTS
We will be working out 4 days/week. It can be any 4 days you like. You can take 3 days off, or do easy cardio or stretches on one of your off days if you wish. I will be posting daily workouts the night before.
Go as HARD as you can – don’t worry if all you can do is 3 girlie push-ups to start – that is all I could do – we have to start somewhere, right? Imagine me screaming at you to keep going – and give me 3 more!!
Give yourself 30 - 45 min to do the workout – If it is taking you longer it’s fine to stop at 45 minutes – taking breaks is NORMAL as you are working through all the sets! You will find you improve week after week. It is not a race – it is a journey!
TAKE YOUR BEFORE PICTURES
You think you won’t want these – but they play a KEY role in your success.
- Stand against a white wall or a door so there is nothing around you.
- Wear a bathing suit or tight fitting workout clothing that show as much skin as you can
- Do one facing front, side, and back – try to have someone take them, use a self timer, or just mirror selfie it!
- Take pictures in the same spot and same clothes EVERY WEEK (Please just TRUST ME on this)
DO NOT focus on the scale only!
Your body can change up to 7 lbs in a day based on water weight, time of the month, etc. We use the scale as one element. Photos, measurements and weight all together tell the true story.
The real test will be at the 6-week mark - you need to give it your ALL - do not think that a treat here or there can be made up for by doing a bit more cardio - that wont work. Also some people in the program may not even be looking for weight loss, they may be looking to tone up, feel better, etc. so for some, your weight may go up at the start from added muscle!
You have come to this program for a reason - RESULTS!! This is what it will take!
Please drink at least 8 large glasses of water - more if you are hungry. Add lemon slices and cucumber to freshen it up.
Get rid of any crap in your house - it will call to you from the cupboards – YOU don’t need it, your SPOUSE does not need it and your KIDS do not need it!
All you have to do BE IN IT!!!
We will be there for support! But it is UP TO YOU!!!
I know how you will feel after – but I can’t put the food in your mouth and take the other stuff away. Find the belief in YOU!
“Don’t limit yourself.
Many people limit themselves to what they think they can do.
You can go as far as your mind lets you.
What you believe, remember, you can achieve.”
- Mary Kay Ash
“Every minute is a second chance to turn it all around”
- from the movie 8 MILE
LET’S DO THIS!!!