Hey, Champ! Anything good happening since you put to use week one’s resources?

Remembering to be kind to yourself while you go on this journey is so important.

Week 2 is going to focus on setting up your environment so that it sets you up to thrive.

In week one, you focused on drinking 100 ounces of water every day. You’ll continue to drink your water and enhance your environment.

Our environment is always going to be stronger than our willpower. And though you won’t always have a say over how an environment will be, you do have options to set yourself up for success regardless of where you are.

Action Steps For Week 2

Take your stats.

Did I just hear you groan? This is not the judgment zone. It’s a tool to give you information and for you to see progress is happening when we can see it in the mirror.

Take your measurements, fat percentage, and weight. Take pics if you want. Remember to do this at the same time and day of the week that you did last week.

If you don’t want a scale that shows your number, that’s okay. Check out this scale instead, Shapa Scale. It lets you know if you’re making progress or not by showing you a color.

Set up your environment

Take a moment and think of the places you eat on a regular basis. How do you feel when your in those spaces? Are you feeling calm, peaceful, inspired, grateful?

If not, it’s time to redesign where you eat. Set up your table so that it is inviting to enjoy your meal. Add colors that feel calming to you. Keep the table cleaned off and set in a way that feels you with joy.

Have a guideline of only talking about feel-good topics while eating. Stress builders can wait. If you’re eating with someone, maybe ask about the good things that happened that day, what kind thing they did for someone. And you share as well.

If you’re eating by yourself, as yourself those questions.

Where do you eat at work? Set that space up, as much as you can, to feel peaceful and rejuvenating. Listen to something positive if you lunch by yourself. (I’ve really been into Women of Impact on YouTube lately).

And this is super important. Be grateful for your food while you’re eating it.

Regardless of what you choose for your meal, there is no place for shame or guilt at the dinner table. Nope! Not invited. Kick that shame right out of your mealtime.

This may mean that you have to practice paying attention to your thoughts and redirecting them. So when you think of an insult, replace it with a compliment right away.

And invite in gratitude. For every bite.

Write your experience wishlist.

I know there are things that you want to do or try. Perhaps you’re waiting until your the “right” weight to do them. Regardless, write down all the experiences you want to have before your body expires.

Make a cool vision type board if you’d like. Or heck, if you’re anything like my husband, you fancy spreadsheets. So make one of those!

However you want to do it is just fine.

I’ll share some of mine with you to get the ideas flowing:

• have a facial
• do an obstacle race
• to go wine tasting at a vineyard
• to take my son sledding
• go to Greece

Continue to drink your 100 ounces of water a day.

New week. And you still need all that amazing water to take you to the goal. Water is your friend. Soda/pop isn’t.

If you must have a soda/pop, it comes after all that water. 😉

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.

Breath Work

Hypnosis

Recipes To Try

My Favorite Chia Pudding

Yummy Breakfast Muffins

What you’ll need:

• 12 large eggs or egg replacer
• 2 TBSP of olive oil
• 1 tsp ground turmeric
• 1/2 cup sliced spinach
• 1/2 cup thinly sliced zucchini
• 1/4 cup finely diced onion
• 1/4 tsp of garlic powder
• Tempeh bacon crumbles, cooked
• Splash of unsweetened almond milk or coconut milk
• Sea salt and freshly ground black pepper to taste

1. Cook your tempeh bacon to your liking, and then crumble it or cut it to smaller pieces.
2. Preheat your oven to 350 degrees.
3. Grease a muffin tin with oil
4. Take 1 TBSP of the oil and heat it in a medium skillet pan. Then add in the zucchini, onion, and spinach and saute for 2 to 3 minutes. Remove veggies from pan and set aside.
5. Mix together the eggs or egg replacer with a splash of the almond or coconut milk. Season with garlic powder, turmeric, sea salt, and pepper.
6. Add in the veggies and tempeh bacon to the egg mixture and mix until incorporated. Then fill each muffin spot almost to the top.
7. Bake for 22 to 25 minutes, until the muffins are golden around the edges. Eat while warm.
8. Split them up so you can enjoy for a couple of breakfast meals or share with family 😉

Affirmations

This episode lists several affirmations around loving and accepting your body. Find one that resonates with you and use it for the week, or make up your own. 😉

https://www.blubrry.com/beautifullychanged/40590777/episode-79-body-affirmations/#autoplay

Extra Credit

• Take a cooking class
• Add a salad to lunch and dinner and eat it first
• Start your day with straight celery juice
• Invite a friend to do a water drinking challenge with you – help motivate each other to get in those 100 ounces

Resource ideas:

• Pinterest for ideas
• Look for apps that pique your interest

Sending so much love your way, Steph

week 1

*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.

*affiliate links to products