unblocked.
Welcome! I'm so excited you're here. Over the weeks to come you might feel called to revisit this section as you continue your fat loss journey. Successful fat loss takes time and consistent effort therefor the information below is meant to help you whenever you feel stuck, uncertain, anytime you second guess your ability or feel completely defeated. Each section will guide you through different areas of mindset and help you build a strong foundation to achieve your goals.
It's best to do the below exercises when you're relaxed and have time to reflect.
It might get a little uncomfortable, but it's important to keep an open mind and to create space free of judgement when going through these exercises.
Find a comfortable place in your home and have a pen and notebook handy to journal your answers.
Let's dive in!
STEP 1.
Information and Application
Grab a pen and journal your answers to the following questions.
Whats your ultimate goal?
What's your long term goal? (write down what you hope to achieve in the next 6 months to 1 year)
What's your short term goal? (write down what you hope to achieve in 4,8 and 12 weeks from now).
Why is this goal important to you? list all reasons that resonate with you personally and don't judge yourself.
Have you tried to achieve this goal in the past? if yes, why didn't it work? list any challenges that came up and what stopped you from achieving it.
What's your biggest struggle to achieving your goal right now? list all obstacles you feel are currently standing in your way.
How do you feel about yourself having not achieved this goal yet? write down the first word that comes to mind.
How will achieving this goal make you feel? why? write down the first word that comes to mind and the first thing you plan to do when you achieve this goal.
What's your biggest fear around achieving this goal? write down whatever comes to mind, in some cases it could have to do with the fear of failure.
What has your diet looked like over the past 6 months - 1 year?
What has your diet looked like over the past 5 years? dig deep and take note of any consistent habits or patterns.
What does your diet look like right now? write down your daily eating patterns and habits.
What do your lifestyle habits currently look like? write down your current lifestyle habits and think about your week days versus to weekends.
What does your weekly exercise routine look like? write down what you like about it and what you struggle with.
We're most affected by things that happen to us between the ages of 0-14.
When you reflect back, what core belief about your diet and exercise have you held onto from a young age? think about things you were told at a young age from your caregivers, parents or people in your environment.
How has this core belief served you throughout the years? write down the positive or negative impact it's had on your life.
Deep-rooted core beliefs about yourself and your ability to achieve your fitness goals/look the way you want, Reflect back to the first time you were made to feel like you weren't good enough because of your body.
Earliest memory of doubting yourself?
Reflect on limiting beliefs you've held onto as a child (about yourself or that were said to you) that don't serve you.
Clear your own fears around these limiting beliefs. They are only stories.
Clear your uncertainty around these stories. And be willing to let these stories go.
The willingness to let go of things that no longer serves us will allow space for the things we want to come in.
The application process is what creates the transformation. Create a plan to make it happen!
Consistency is key, but it's hard to stay consistent when you're not motivated 100% of the time. What commitment can you make to yourself right now that will help you be more consistent with applying the steps you've learned? write it down.
Let's dive a little deeper
Think back to everything you've learned inside modules 1-5. What are the key steps you can focus on that will help you get one step closer to your goals? And where are your inconsistencies? Look at your inconsistencies without judgement and think of what you can do to be more consistent each week.
ACTION STEPS
Goal Setting ● Now that you've mapped out your goals lets focus on your 12-week goal. What things can you implement each week in order to achieve this goal? refer back to modules 1-4 and map out the steps you can take. Let's do this!
CORE QUESTIONS ● Think about your obstacles, which one is the biggest obstacle? write down ways you can overcome them and circle one thing you can you do right now to overcome it. Take action now!
UNBLOCKING ● When we hold onto limiting beliefs we are told at a young age they can often shape our future and how we think and feel about ourselves on a subconscious level can hold us back from achieving our full potential. What's a story you've been holding onto that isn't serving you? perhaps it's something you've held onto for so long that part of you believes it to be true (think about things people have said to you over the years it could be a parent calling you fat or being shamed by how your body looks). Be willing to let this belief go and be open to the idea that anything is possible for you. Instead, choose a new truth for yourself. What's your new truth? Write it down now!
CLEARING ● Give yourself permission to make mistakes and clear your own fears and limitations by leaning into your new truth. What's one thing you can do right now that's in alignment with your new truth? Do it now!
(example: perhaps you were told that you never finish things you start, so your new truth is that you take action and complete the things that are most important to you. Set 1 goal to focus on this week and see it through to completion! it could even be drinking 8-glasses of water per day) :-)
CREATE ● Your success path is formed by the information you apply and the application process is what creates your transformation. Consistency is key. Make a commitment to yourself right now that no matter what happens over the next 12 weeks, you'll get back on the wagon when you fall off and you won't give up even if you feel discouraged. YOU'VE GOT THIS!
motivated.
The Process ● successful fat loss is a slow process for everyone and it's normal to feel discouraged when you don't see instant progress, or with lack of progress. When you doubt your progress it's important to trust the process and keep pushing forward. This is the only way to achieve transformational results.
Progress ● as your body changes it's important not to determine your progress by the number you see on the scale. This will only create discouragement and frustration.
The Scale ● basing your progress on the scale is a slippery slope because as your body is changing even when you can't see it and because you're also building muscle, you might not notice any change on the scale but over time you'll notice your clothes start fitting looser.
This is why it's a good idea to take progress pictures and/or take measurements. This will help you stay motivated. Look back on them when you're feeling a lack of motivation and remember, it might take 12-weeks of consistent effort until you start noticing much difference at all. Refer back to Module 2 L3 if you need a refresher to stay motivated.
The important thing is that you stay consistent with applying the steps you've learned and you don't give up even if you fall off the wagon!
supported.
I'm on this journey with you every step of the way.
How you apply the tools you learn inside this program is key to your overall success which is why I'm journeying WITH you every step of the way!
For the next 6-weeks I encourage you to join the private Facebook community.
This is the place to be to ask questions, get support and stay motivated!
- Weekly Live Q&A Sessions
- Weekly challenges
- Support and clarity when you're feeling stuck
Q1. Can I follow my own workout program instead? As long as you're following a progressive strength training program and getting adequate recovery each week than go for it! If not, I'd suggest following one of the routines inside this program as I have created them to help you achieve the best results.
Q2. How many hours of sleep is optimal to lose fat? There's no optimal number because everyone's needs are different. The important thing is that you feel well rested. Some people might find that they feel best getting 8-9hrs of sleep and some people might find they require less. However, keep in mind that 5hrs of deep rem sleep can be equivalent to getting 8-9hrs of interrupted sleep.
Q4. What if I've gained weight? There's a number of different reasons why our weight fluctuates and most of the time it's water weight, not fat. It's impossible to gain body fat in 1-2 weeks and water weight gain can happen, especially at the beginning if your diet has changed or if your macro amounts are not what you’re used to eating. I know it’s discouraging to see the scale go the other way, but don't worry! It’s water weight not fat and it's important not to freak out and lower your calories when this happens because this can limit your progress in the future.
1. When this happens, what you want to do is compare week #1 and week #2 of your weigh ins from your progress log and then lower your calories if your weight has increased or stayed the same after 2-weeks. (You’ll learn how to do this in module 4).
Q5. I'm so sore after starting the workout plan. Should I push through and exercise on my regular scheduled day anyway, or is it better to let your body rest an extra day if you maybe pushed yourself a little too hard? It’s normal for you to be sore at the beginning and after a few weeks you won’t feel sore anymore. I’d take an extra rest day to fully recover if you can.
Q6. What food scale from Amazon do you recommend? It's best to choose one that weighs in both grams and fluid ounces. I own both of these, their not fancy but they do the trick!
Q7. Where do I find the spreadsheet to track my weight? On the sidebar where it says “Downloads” inside Module 2, L4.
Over the next 6-weeks I am on this journey with you. If ever you feel stuck, need some extra support or just want to reach out feel free to e-mail me personally: [email protected]
