Are you ready to get this party started?

Great! I am as well.

Actions for week 1:

• Take your measurements and before pictures. Weigh yourself, measure your chest, waist, and hips. If you want to do extra you can include your neck, legs, and arms. A bonus would be to have your body fat measured. Pick an outfit, day and time that you will consistently track your progress. Write it in your phone or in a notebook you love.
• Shift your words.
• Consume 100 ounces of water daily.
• Use the tools provided.

This program is about creating new and empowering habits while releasing the emotional blocks that are holding you back.

This is one of the reasons why support is so important. It takes an average of 66 days to make a new habit, however, the range is 18 to 254 days, depending on the person and the habit being created. (You can check out the study here.)

This means we’re not looking for perfectionism in this program, but progress. Progress is key. If you’re moving towards your goal, we’re on the right path.

This week, we’re going to start this wellness journey a bit differently than you may have in the past. We’re not even going to talk about food this week.

I want to start with your mindset, word choice, and water.

For starters, let’s let go of the idea of “losing” weight because you don’t want to “find” it again after all the hard work you’re going to be doing.

So let’s “release” the weight instead. The extra weight is no longer needed and it can be let go of now. You’re ready to approach your life with a different way of loving and taking care of yourself.

And part of that practice is the words you use to describe the process.

I also want you to know what your end goal is.

• What are you working towards and why does it matter?
• What will be different about your life once you hit that goal?
• What has stopped you from achieving the goal?
• What little goals will you set for yourself along the way?
• How will you celebrate all of your accomplishments along the journey?
• What are you already doing really well?
• What is something that takes you farther from your goal that you do on a regular basis?

Habit #1 to release your extra weight: 100 ounces of water per day

Did you know that thirst signals and hunger signals feel the same? Most of us are pretty much dehydrated all the time. Your body needs water to thrive and do its best work.

Every. Single. Cell. In your body needs water. Water is your friend, your energy source, the game-changer to your life.

This week, the first habit you’re going to being to concur is drinking at least 100 ounces of water per day.

You’re going to drink your water before you drink soda or any other sugary drink. (Really, cutting out pop would be an awesome goal to set for yourself.)

Expect to have to use the bathroom more. This means you might need to plan for bathroom breaks in your day. And to get your water in about 2 to 3 hours before you go to bed.

Ways to trigger the habit of drinking water:

• Buy a water bottle that you can reuse and that you like. Bring it with you. Fill it up and then put it next to your keys so you remember to bring it with you when you go out and about. And then make your water bottle your sidekick. Wherever you go, it goes.
• Set an alarm on your phone to drink water throughout the day.
• Start your day with at least 8 ounces of water as soon as you wake up. So set a glass of water by your bed or on your bathroom sink so you can see it and drink it first thing.
• Have a glass of water before you eat any meal and as soon as you feel hungry.

You’ll find some of the tools to use for the week. They’re here to support your journey.

While I ask that you use an open mind and use all of the tools at least once. If you find one that you LOVE use that one more and if you really dislike one, don’t use it again.

Facebook Group

Join the Facebook Group here if you’d like to connect with others and offer and receive additional support.

Mirror work

This sounds more daunting than it is. It really is going to make a huge impact on your perspective and therefore, it is a subtly powerful tool.

What you’ll be doing:

First, get your awesome self in front of a mirror and set your timer for 5 minutes… unless you like to go the extra mile then set it for 10 minutes.

Then, the very first time you do mirror work, you’re going to apologize to yourself for listening to the crap record you’ve been playing in your head.

You can do it more than that if you’d like. Whatever feels right for you.

Thirdly, you’re going to lock eyes with yourself. Just belly breathing and softening. See yourself.

Next, you’ll give yourself a pep talk and/or say some affirmations while still looking in your eyes. Affirmations are positive statements said in the present tense.

Finally, spend a moment in gratitude for yourself and this exercise. You did it! High fives!

Watch out for:

• You may cry when you do this the first few times
• You may feel stupid, silly, or awkward the first few times you do this. Pinky promise you’ll be okay. Do it anyway. YOU can do hard things.
• Eventually, you’ll not feel weird and you won’t cry.
• Consistency is key. Daily love changes lives. Yours included.
• Would you talk a friend out of doing something that would change their life for the better? No. Didn’t think so. So show up for yourself the way you would for a friend you love to pieces.

Breath Work

Breath is life. Therefore, once we use breathing as a tool, it can help us:

• reduces stress and/or anxiety
• promotes better sleep
• releases endorphins (it’s a natural painkiller and mood booster)
• improves blood flow
• increases energy levels
• improves posture
• reduces inflammation
• it helps release toxins from the body
• stimulates lymphatic system
• improves digestion
• brings you to the present
• calming

EFT

Hypnosis – Removing Obstacles

This week, you’ll be removing obstacles from your path.

Remember to listen to this recording when you’ll be uninterrupted. So do not listen to this recording while you’re driving or operating heavy machinery.

Use headphones if you can and make sure you’re body is fully supported. You’re welcome to listen to this daily or as desired. It’s a nice way to get in some relaxation.

Yoga Sequence

Worksheets

Recipes to try

Berry Blast

What you’ll need:

• 1 cup of fresh or frozen blueberries
• 1 cup of fresh or frozen strawberries
• chopped 1 cup of almond milk, unsweetened
• 2 TBSP of walnuts, chopped
• 1 TBSP of cacao nibs
• 1 TBSP of hemp hearts
• A dash of pumpkin pie spice
• Mix and enjoy!

Rainbow Salad

Pick veggies that you enjoy or are interested in trying. Pick local, organic, and in-season if possible. This will taste the best.

Adding a salad to lunch and dinner is so important. If anything, eat a salad at least once a day.

The goal is to get as much color in your salad as possible.

What you’ll need:

• 1 serving of Protein of choice
• 2 cups of mixed greens (this can include kale, romaine lettuce, spinach, any leafy green)
• then add to your liking the rest of your veggies (celery, bell peppers, carrot, beets, red cabbage, cauliflower, broccoli, tomato, cucumber, avocado)
• 1 tsp of a nut of choice (pine nuts, cashews, pecans, almonds, you get the idea)
• 1 tsp of chia or hemp seeds
• fresh parsley or cilantro
• 1/2 cup of rice or quinoa (optional – if this is going to be your main part of the meal, add it, if it’s a side and you plan to have rice or quinoa with the entree, skip it here)
• mix and enjoy with 2 tbsps of dressing dressing

Dressing:

• 1 cup extra-virgin olive oil
• 1/2 cup raw, unfiltered apple cider vinegar
• 1 tbsp freshly squeezed lemon juice
• 2 minced garlic cloves
• 1 tsp dried or fresh parsley
• 1 tsp dried or fresh oregano
• 1 tsp dried or fresh basil
• 1 tsp dried or fresh thyme
• 1/4 sprinkle of sea salt

Place all ingredients in a blender and blend to combine. Use for salad and store leftovers in the fridge.

What will be your mantra for the week?

• Make it positive
• Present
• I will….
• I choose….
• I am….

*This program is not to replace medical or therapeutic advice. Always check with your doctor for any questions you have or before starting a weight loss program.
If you engage in this program, activities, or exercises, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

Sending so much love your way, Steph