MRP Q & A with Anna-Lisa - The Power of Words and How You Talk to Yourself

Hi, Shelly. We'll just wait a minute to get started. Can you hear the music?

Just a moment. Good morning. Good afternoon.

Can you hear the music at all? I can a little bit.

You might need to turn it up, Annalisa.

Okay, perfect. Thank you.

You're welcome.

Okay, I'm just gonna go and send the message, let everybody know.

Gardening.

Okay. Hi, Becca. Just wait a couple more seconds, just as people get started or get connected. Hi, Adriana. While you guys are getting connected, start thinking about your wins for the week. I always like to celebrate those. As you guys are coming in, just start thinking about your wins for the week, and we're going to get started with talking about those. Um, welcome Adriana, Becca, Melissa, Shelley, and Claudia. Excited to have you all here. So let's get started with our wins for the week. Shelley, since you were here first, what's your win for the week?

You know what, I'm gonna say I probably— this week has actually been a little bit difficult for me, so I think that being attuned to my body and what my body's telling me. And yesterday I completely rested, which is hard for me to do. So I think that that's probably what's coming up for me this week. And, and again today with my little friend Miss Aura Ring. She's, she had me, she's got me on high alert, so I'm, um, paying attention.

Awesome, very good. Yeah, I love how the Aura Ring communicates to us and us direction. Um, often it'll come up, especially if I do a heavy workout day, the next day it'll come and say, okay, today's rest day, and you're like, oh, absolutely. So yeah, it's a good friend, but it's also then telling you how stress resilient you are, right? What your body can handle and not handle.

Right.

I'm learning, you know, for certain weight workouts, I maybe don't need to do as much because my body can't handle it right now. So it's a— just learning, adjusting and trying, especially, you know, if you don't have a good night's sleep. Absolutely. Affect you. Thank you, Shelly. Congratulations. Becca, what's your win for the week? Oh, wait, she's set hers up here. She wrote in the chat that her win is getting back to circuits and weight training this week. Woo-hoo! Yeah, it's so awesome when you don't do it for a period of time and then you get back. I love that dopamine hit that you get as a result of doing it. It's awesome. Claudia, if you're available to unmute and share your win. Yeah, just this time I'm getting on the highway, so I'm just going to listen after this. But the win is I'm a pound and a half away from my goal weight. Oh, so exciting.

That's awesome.

Congratulations.

Wow.

That must feel so good to be there. You know, when we go through such struggle in trying to accomplish a goal and then we're just like right there, so ready to get going. That's awesome. Congratulations. Yeah. Thank you. Adriana, did you want to share your goal for the day? And then I think we have me. Yes, Adriana. Okay. Okay. Can you hear me? Yes, I can. What's your win for the week? Perfect. So I'm just starting this journey. So my win is that I booked my, my assessment and I had my first appointment and now I'm ready with a lot of knowledge to start the journey and celebrate it as it goes. Well, that's the first step, right? Making the decision to get started. And now that you have your— have had your initial consultation, excellent. You're ready to go. And of course, you'll be well supported throughout the program, whether you come to the weekly Q&As and ask questions or working with your health coach. So congratulations. That's exciting. And I think, Melissa, I see you there. How are you today?

Great, thank you. Um, so I, I had started and then I stopped because there was like some things that were going on. So I restarted this weekend and I'm down, uh, I released 4 pounds. So, um, I'm excited about that. And so that's a win. And I'm just like really taking care of myself. Just, you know, I think it's a win just really taking the time to be in tune with myself and, um, really focus on me. So that's a win.

Awesome.

Thank you for setting us up for today, because we're going to be talking about that a little bit, about our words, the things we say to ourselves, and really focusing on us. Um, so congratulations on that win. Uh, often we do go through a stop and a start, right? Things come up, we can't get through, whatever it is, But I congratulate you on making the decision to do it again. We go through those things and you have to always say the difference between pass and fail. We go to school and we're taught we either fail or we pass, but it's not true. We actually go through the process of trying and learning and trying and learning and trying and learning to get to that success. We have to change our mindset on that pass or fail. We don't. We're just learning every day, growing every day, and accomplishing the goals eventually, right? And there will be valleys and mountains that we'll go through, and we just need to pass through the valleys. I had someone say that he gave a quote, it was hydroplane over the crap, and don't take water samples when you're going through, right? That was, to me, it was like, oh, definitely, you know, just keep hydroplane, just keep going and you'll get through. So congratulations, that's exciting. Dan, if you can share, we're doing your wins for the week. No matter how small or big, either way, if you can unmute and share your win. If not, you can share it in the chat. Yes, excellent. There's no fail, just growing and learning.

Perfect. Just wanted to share echoing what you mentioned just a few moments ago. It's the The path is not linear. And I know that's a little bit of tongue-in-cheek sometimes depending who's listening to it, but we really have to reset and reconfigure that, that thought. I, I'm going through that every single day and I love it because it redefines new beginning and it offers an opportunity not to get stuck because it is the actual process It is the actual process of actually not saying pass, fail, go, pass, go, whatever, the old Monopoly game. It's not straightforward. We're algorithmically sentient beings, and we need that flux. We actually need it. If we can look at it as You know, the, the passersby use a quick word or a quick sentence. Oh, you need to fail more than you succeed. Okay, I got it. I got the memo, but we need that flux. Otherwise, we can't emerge as that polished diamond. Thank you.

Excellent. Wow, that was a powerful share in just understanding the process that we're going through. So, and it's not always easy, as Dan suggested. There will be times when it will be difficult, and often I know in Week 3, sometimes we can, especially with weight, we can hold emotional trauma with that weight. And when we release the weight at different levels, we'll go through that. And the Crush Technique is awesome for that, using, um, uh, um, uh, any kind of emotional freedom technique to release those emotions. Um, crying, laughing, those are also great emotions to help us to get those out of our system. And don't be afraid of that because sometimes we do need to release. And sometimes it's forgiveness too. We need to be forgiving. Often I've been told forgiveness is not necessarily for the person you're forgiving, it is for yourself to release that from you and that you don't keep carrying that anger or the things that you do as you go through. So today we're going to be doing things a little bit differently. We're going to go through some of the presentation I've put together for today, and then I'm going to do a meditation to kind of solidify or bring in some of goals and things that you're working on. And let me just share my screen. I need 2 screens because I have so many things. One thing I will do in the chat, let me just do this first. I'm going to share with you, you can use this. I would suggest that you have something that you, a pen, a journal, something that you can work with. This is a handout that will give you some guidelines as we're going through. You can do this, or you can just follow along as we're going and use a pen and paper, or a pen and journal as we go through to put this together. So let me just share. And then if you have questions— why won't this do this? Oh, here. If you have questions, you can either put them in the chat if you can't stay till the end of our conversation. Um, uh, but, uh, and then I can answer those as we go through at the end of our, uh, lesson today. So the key thing that we're going to be talking about today is the power of words and how you talk to yourself. Um, words, uh, really are powerful. Um, they often, especially if we don't treat ourselves like our best friend, um, we can be often quite hard on ourselves in the way that we communicate with ourselves worse than we might be with our friends. And so we're just going to talk a little bit about building some positive affirmations today. What we will go through is trying to look at our strengths, our values, and our goals, and then pulling that all together into a set of affirmations that we will be able to then post somewhere or have on our phone or be able to review them on a daily basis. Maybe we write them in a journal, and when we open our journal in the morning, we review those affirmations. Maybe there's one, two that you will use every single day just to help to shift your mindset and keep you reminding you of what you're trying to accomplish as you're going through. So on your pen and paper, we're going to start with discovering our core values. In the handout, there's a list that looks like this, but what we're going to do is, is we're going to really focus on getting to 5 core values And then just a little bit about understanding why those are important to you. So in the process, as we're going through in defining our values, I'm going to put these up. Whoops, sorry, wrong one. We're going to put these up and try to read through these. Try to think about what are some values that you have that you're trying to instill. Often these are values that we lead our life with. Some questions you can ask yourself as you're going through this is, what principles do you live by? Do you have a set of values that, like health, for example, is health like one of your top values, especially as you're going through the program? And these values are really also very focused on our health in, in what we're trying to accomplish as far as the program is concerned. One other key one, for example, might be integrity. In alignment with your values and principles. We set certain things, and often as we start the program, from a mindset perspective, we can, you know, be in integrity in the beginning, and then we let things slide. And I heard someone talk about, for example, as you're going through the program, if you decide to start eating pizza and you keep doing it day after day, then you, you affect your integrity, but you also change your brain in telling yourself that you can't do this or you can't accomplish it, or you, you are opening up that step. So what you want to do is, is reinforce as you're going through the program what you're learning. And then each day, often for habits, it takes 63 days. I know we've heard the term 21 days, but in research it's really 63 days to implement the habits that you're learning. So The program is 70 days long, and so as you're going through, you're reinstilling these habits. So try and look at these and pick 5 things, values. They could be from this list, or they could be from any other list of things, or things that maybe you've done this in the past where you've had a set of values that you've already created. Um, for yourself, but try to take 5 values, um, that you can quickly put together, um, uh, on your paper that are really speaking to you. I'll give you a couple of minutes. about maybe what qualities do you admire in others, if you're thinking about the values. And then also, when do you feel most fulfilled? Maybe why? Maybe for you it's gratitude. Maybe for you it's courage, fears, taking the risk. It might be patience. I know I went through a time that I had 20 years looking after elderly, and I had a mother-in-law with dementia, and I had to learn patience. Dealing with family members that have dementia, it's not about them. You have to love them, but you may not love the disease, and patience is important in that— those kinds of situations. Maybe though, sometimes when we're so sick or going through things, lose our joy. Maybe that's a value that you want to instill. We'll pick your 5, write them down. Um, we may not I know we have limited time today, so we may not be able to get through all, but at least if you, as long as you have one or two that we can coordinate with as we're going through to build our affirmations. Next step in our process is going to be uncovering strengths and identifying your talents, celebrating your achievements. I would think back in time. What are some of the strengths that you may have had in your life? Think about different stories, different times when you celebrated something that happened in your life. These strengths can be related to, from a skills perspective, talents, or some qualities that you have. If you think of your strengths in terms of maybe you've spent the last 20 years learning about nutrition. So, maybe that's a really key strength for you. Maybe in the past you've, I know I did train for a figure competition. I learned a lot about strength training in that process of 8 months. That exercise planning or knowing how to do workout routines is something that is a strength for you. Maybe you played sports all your life and you're great, you're an athlete. Celebrate that. Maybe it's resilience. You can remember a story in your past where you were resilient. Some personal qualities and strengths is determination. When you set your mind to do something, you'll commit to do it, and you're determined to make it happen. It's compassion, being kind, understanding, loving towards others. Maybe that's something that you're a strength in. Let's write a couple in terms of what are you What are you naturally good at? What positive feedback have you received from others about your strengths? That's often a really good thing to do, is to ask others how they see you. Write a couple of those strengths down, and you can always come back and revisit this. And the next one is your goals, clarifying your goals. You've set some short-term goals, obviously, with the work that you're doing with the program. Try to write down some of the goals that you're focused on. We're going to talk about when we write positive affirmations or goals, we really are focused on what I am, I see, and I feel. And we're going to do a little, uh, meditation exercise to help, uh, solidify those goals and think about, um, what are those goals that we're trying to accomplish. Let me just share a second, and we're going to move to You wanna just get comfortable. We're gonna do a little bit of a— we're only gonna go through a portion of this goal setting visualization. So take one of your goals that you're trying to accomplish, and we're gonna use that as we going through thinking about, for example, at the end of your program, what do you wanna see? What do you want to feel? And who are you at the end? So thinking about those things is what you're trying to accomplish as far as a goal. And then we're just going to go through this 3-step visualization. You just want to get comfortable, and then we'll go through this, and then we'll come back to the affirmations.

Visualization and guided meditation. Since you selected this recording, you obviously realize the power of visualizing your goals. Seeing in your mind's eye the thing that you want to accomplish is a vitally important aspect of bringing that idea into reality. In this recording, I'm going to do something a little bit different. I'm going to encourage you to visualize your goal from 3 very different and very distinct perspectives. I think you'll find the combination to be incredibly powerful. So first, if you haven't done so already, choose a specific goal you want to achieve. The more defined it is, the clearer the end result, the better this will be. Your goal can be related to your health, to money, to relationships, or something you want to create, like a book or a music album or a small business. Before we start, just get comfortable. Take a couple of slow, deep breaths in and out. In one more time and out. Many goal-setting rituals involve seeing the end result, but in this first section, I want you to visualize the action steps you'll need to take to reach your specific goal. This is the missing step, in my opinion, as your actual behavior must match up to the goal as you are moving toward it. So I want you to see yourself engaged in the activities and enjoying the process. See yourself actually sitting down and writing the book or eating healthy and exercising, or taking the steps required to start that business. I encourage you to see yourself in a state of flow, like enjoying all of these action steps. Imagine what it will feel like. What are the sights, the sounds, smells, tastes, the physical sensations, and the positive emotions? Again, with this first step, all you are doing is seeing yourself in your mind's eye engaged in the activities that are going to move you closer to your goal. Also, it's important to see this in your mind through your eyes, not as a separate observer, as if you're watching a movie with you as the star. Actually see it through your eyeballs from your perspective. So take a couple of minutes right now to visualize and intensely feel the sensations involved with all the activities, all the behaviors you'll need to engage in to move you toward your goal. Do that now. Well done. Take another slow, deep breath in and out. Now let's move into the future to when you actually achieve the goal. See yourself basking in the glow of accomplishment. For instance, you might see yourself at the book signing or the album release party, or getting compliments from all your friends about your healthy, lean body and how good it feels in your clothes. Or it could be at the ribbon-cutting ceremony for the new business. Whatever the end result is for you, put yourself there. And again, immerse yourself in all the emotions and the sensations and imagine it in intense, specific detail through your eyes. So take a couple of minutes right now to visualize arriving at the achievement of your goal.

Good.

Now take another slow, deep breath in. And out. Next, in—

we're not going to go through the third, uh, segment of that, uh, but what we're— I want you to do is to write down, uh, what your— what you saw in terms of I am, I see, and I feel. Because that's going to help ground the process of what you are experiencing or what you're looking to achieve and will help us move to the next step of creating those personal affirmations. Hey, so now we'll take those. We have some values, some strengths, and some goals that we want to accomplish, and we're going to focus on writing out some, uh, personal affirmations. So we're going we're going to take what we just learned and start to put together what are those affirmations that we'll then post, whether we put them up on the mirror in the morning, we repeat them, whether we put them in our journal and we review them every day. Shifting and changing the mind comes with repeating or consistently putting in good information to help us change. So here, for example, are some of the affirmations that you can take with the values, the strengths, and the goals that you've put together. It could be, for example, I am X pounds lighter by a certain date. I see a healthier, more vibrant version of myself. I feel proud and accomplished. So it's that 3 I am I see and I feel. When we tie all those things together for our goal, we're more likely to accomplish that goal. Another one might be, I am nourishing my body with wholesome, nutritious foods. I see myself making healthy choices effortlessly. I feel satisfied and energized. So it's the key things that help us put together these pieces in, uh, developing our positive affirmations to accomplish our goal? Anybody want to share theirs? Another one might be, I am prioritizing self-care and relaxation. I see myself taking time to rest and rejuvenate. Maybe for me, I like to go to the sauna after I finish a workout. That's kind of my rest and rejuvenation. After I finish working out, I put a mask on and I sit in the sauna and I just take time for me. We know that sauna is really helpful. It's a hormetic stress. It's going to help regenerate the body. Help us detox. So it's definitely very— and then at the end, I feel balanced and refreshed. So what are, you know, from a goal perspective too, it might be something that you're trying to incorporate into your daily routine. Maybe that's a short-term goal that you're trying to accomplish. If you're working on drinking more water, Maybe it's, I'm staying well hydrated throughout the day. I see myself drinking plenty of water and feeling the benefits. I feel revitalized and clear-headed. So it's different things that you can incorporate. You have these outlined in your handout that I shared with you that you can use as examples. There's also a, in your package, there's a blank one. So you can write yours out and then just put it up somewhere so that you're constantly reviewing or just reminding yourself of what you're trying to accomplish. I've heard other people say in the car, put it on your steering wheel. So you're, yeah, although that's not so good, right? Driving and reading is not good, but having it there when you get in the car, you see it and you remind yourself to do it. We do it with Our church has children cards. They give us these little cards to pray for children. I put it somewhere where I'm going to see it every single day. So I remember to do that to help in that process. So anybody want to share what they came up with? No.

Hey, Annalisa, it's Martha.

Hey, how are you, Marta?

Good, how are you? My first time on a Friday call.

Oh, thank you. Well, great, glad you're able to join us.

Yeah, um, I joined a little bit late, but, um, I did the exercise, and, uh, what came, you know, what was coming to me is, uh, I'm more energized, and I see being more active And, uh, the last thing what was coming to me is like, I feel at peace, I follow my instincts, and I hold healthy boundaries.

Oh, very good.

It's not really attached to my like initial goal, but my like overall goal.

Yeah. And I love the, I've, uh, healthy boundaries, cuz often we can't get to the first part if we don't have those healthy boundaries to allow us to do the things we need. To have the energy. Amazing. Thank you, Marta. That's a great share.

Yeah. And could I ask you to share again the handout because I didn't have a chance to get it?

Uh, yes, I can. Uh, let me just get to where I can do that. I have so many windows open. Crazy. Um, and the handout has, uh, several things in it. Um, it has the, the these that I shared as well, the skills, along with this and a blank page as well. So thinking about where to post, you can do things either in your morning ritual, maybe you incorporate it into your daily routine that you're doing morning and repeating, maybe have it on the mirror in the bathroom where you're, while you're brushing your teeth, You see it there and you repeat while you're doing your brushing your teeth. Often it's really good to say it out loud too, so that your ears, your mind hears what you're trying to accomplish as well, because that's you talking to yourself. Place the affirmations on a mirror, fridge, workspace. If you— I have a message always here to press record so you can have it on your screen. To allow you to remind you to do certain things on your phone. You could also have it as a, a message on your phone or in your journal. If you do journaling every morning, just paste them at the beginning of your journal so that you have them there to review. So that will give you some things that you can take away to help you with integrating these into your life. Always focus on when you're doing your affirmations that it's kind and you're nurturing yourself. Stay committed to doing it daily. You'll see the rewards if you continue to do it daily. And then share your journey with others so that they can benefit also from the experience. Dan?

Yes, can you hear me okay?

Yes, I can.

Okay, great. I enjoyed the meditation audio that you had earlier, and I just thought of something that I learned 25 years ago. Einstein said that imagination was more important than thinking. And so I went to that little— I went through a little bit of a small rabbit hole, and, and I found out that he did his best thinking when he was in a bubble bath.

That's amazing. Yeah. Imagination is—

Whatever.

You know, that's, that's what I, I really appreciate how you put the values regarding that audio. For me, I'll make it really quick. It's just top level. You always say, oh, I have good nutrition, but you can always improve that. For me, I am improving.

Oh, I think we lost you, Dan. Yeah, I think, Dan, I think your internet is not so good.

Yeah. I'm walking in the park and—

Okay.

Yeah.

Sorry.

Sorry about that.

No, that's okay.

It's coming in and out. I heard the first part where you talked about Einstein and the whole imagination. I remember the— I think it was Einstein. I can't remember who it was, but they used to, in order for creativity, because that's the other thing I was gonna talk about today is morning pages. There's a really good book called The Artist's Way. And getting creativity and joy in your life. Often, if you do what's called morning pages every morning, is you just write 3 pages. And if you have nothing to say, I'll just—

I'll listen.

If you have nothing to say, you'll just write, I have nothing to say, I have nothing to— and eventually things will come to you as you're going through and writing. But it's designed to help spur the creativity in your life. And I think often just as boundaries that we don't set for ourselves. We often don't give time for creativity and imagination. And one way that— I can't remember who it was, but they used to take balls. They were like these metal balls that they would hold in their hands, and they would lie back and just kind of rest. And as they were about to fall asleep, normally it's in that space between awake and asleep where our creativity will come into play. So before they actually start to meditate or do the process, they will think of what they want, what a question that they're trying to answer, and then they'll— they're holding the metal balls and they go to sleep. And at just as they're between that, that almost in that asleep state— yeah, I think it was Edison. Thank you, Becca. And they— the balls would drop, it would wake them up, and they would immediately write down what the answer was or what came to them as part of the process. So it's another way for doing that. But morning pages is amazing. Shelley, have you had experience with The Artist's Way? Did you read the book?

I did not read the book. However, I do have colleagues that have suggested use of it, and I have one fellow who is an actual artist, and he's a teacher, and he's also recommended that book for his people. But yeah, I mean, I do do that. Then we're like, I write usually in the morning for about half an and it's really, really helpful. And again, too, spurring imagination and creativity. And it's kind of fun to see what comes to the paper.

Yes, correct. And what they did say, too, is 30 days, just write. Yeah, go— don't go back and read it. Just write and file it away. And then maybe later you'll go back to reading it. But it's just to get in the habit of doing it in the process of getting that out. And then you're, you're essentially, it's you talking to you, right? Your mind, you're, you're taking things out and then that allows you to start seeing how you're thinking. And then once you know how you're thinking, then it's easier to change it as you're going through. So awesome. So Becca would love the link to that visualization. Is that the breathwork, Becca, that you wanted? Or the meditation that we went through for goals?

Yes, the— I think it's a YouTube video that you—

it is. I just posted that for you. I was just trying to which one you wanted. Okay, awesome. So for the rest of our conversation today is Q&A. If you have any questions about the program, you know, what you're going through, absolutely, I'm here to help in If you— Dan, did you still have a question for the program, or was that from previous? I don't see any questions in the chat. So if we can go through, you can just open and Melissa, if you want to go.

Hi.

So I was actually just thinking with visualization, I don't— when I close my This is probably because I'm like analytical and I'm an overthinker. And so when I, when I, when I close my eyes, I don't really visualize anything. So are there exercises or are there things that I can do to help with actually like— because I don't know how everybody else is, but like, do you actually see pictures when you close your eyes and you see like things, or do you just see dark? Do you see colors? Like, I I'm still like trying to figure that out, and that's probably because I'm blocking my own mind. Um, so that's where I'm at. So like, how— what, what do you recommend as far as like when you're doing these visualizations? Because I'm doing really well like with like breathing, and but the visualization, seeing things, um, I'm still having kind of that, uh, difficulty I find, or something is like So I don't know. So any tips of the trade would be great.

Have you ever done a vision board exercise?

Yeah, I have a vision board.

Mm-hmm. And so those pictures that are on the vision board, those can be— if you can't see it in your mind, what you can do is create on a vision board and then allowing yourself to see what you created. Do you understand? As a, a process to start being able to visualize what you're trying to accomplish. Right. It's, it takes practice. And it is about, you know, for example, being very specific about the goal. So if it is, for example, I was doing a figure competition, and my goal was to stand on stage looking a certain way. So what I did is I, in those days, you couldn't actually put I just took my head and put it on another person. And then that was what I was visualizing. So when I closed my eyes, that's what I saw. I tried to— because I had it on my vision board, I was trying to get to that picture, although it was very unhealthy to do it. But it still was, you know, the process of going through getting there is unhealthy, but the visioning is not. So seeing my head on someone else gave me kind of the vision for what I was going to accomplish. And then when you do the I am, I see, and I feel, trying to capture that is just spending time on thinking, when I get there, you know, what do I look like? What do I feel like? Right? And then your eyes can then visualize and see, you know, what that end goal is. So that's sort of getting to the more the detail, maybe, you know, understanding that, and maybe from your vision board, just pulling the picture from there. Temporarily until you get that process of how you will see things in your own mind. It's like a movie, right? It's creating that movie in your mind. I have— I do. I use Canva. You can use PowerPoint, you can use lots of things. But in Canva, I've created kind of a movie that I watch and it has different quotes in it. It has kind of visualizing what my goals are, what I want to accomplish. And so that can be another way to visualize things is just going through and creating something that helps you visualize or see your goal in action. That way, when you close your eyes, you have that reminder of those things. Does that help?

Yes.

Thank you.

Perfect.

Awesome. Any other questions for today about the program? Different phases? If you're just getting started, the first 2 days are the hardest. I think everybody can vouch for that who's already gone through the loading days. The key is to start early, eat frequently, and if you have a gallbladder, eat nuts. Nuts are high in fat, they're easy, or avocados, they're easy to get the amount of calories. Walk, twist, you know, take— if you have trouble with digestion, making sure that you're taking magnesium citrate. If you're having trouble with bowel movements before you do the First 2 loading days is going to be key. Also, if you have digestive issues, taking some apple cider vinegar, a tablespoon in 8 ounces of water before you eat your meal will just help. That will help all through the program in just helping to get that fire in your belly and your stomach to be able to help you digest. I think last week we went through digestion. And how to improve that. If you weren't there, you can always go back and watch our, our replays. We post all the replays for these sessions are in, we post it in the Facebook group and then the link can get you to our YouTube replay section where you can have access to all of our replays that we've done in the past if you're not able to make it to any session. But any questions about getting started or if you're in release phase, One thing I was going to share with you, I can share the Crush Technique if you're going through anything. Um, um, for anybody who's dealing with any kind of emotions in the process, the Crush Technique is fantastic for helping.

Annalisa?

Yes.

I'll just share because I feel like— and I'm, you know, past the release phase and everything, so I'm in maintenance, have been for a while, and have been maintaining the goal weight. Actually, I was a little lower than my goal weight, but maintaining it and everything. And then, as mentioned, the past week, I'm not feeling the greatest. And again, too, you know, I just— everything that's happening in my world right now, I feel like I am, you know, and I purposely didn't go on the scale for a couple of days. I did today, and how I felt was reflected in my weight. So there was like an extra 4 pounds there. So just feeling the heaviness of everything that I'm carrying. I know it's in my body. Um, so again, just trying to be, you know, and as soon as you said nuts, I kind of giggled to myself because I, I have been having a nut party is what I like to call it. Um, there's great comfort in nuts. Um, so, you know, just again identifying, um, my emotional triggers, um, and, you know, connection versus a cookie kind of thing. Um, so all of that is here for me. Um, so yeah, it's, uh, it's just giving myself grace to, to move through that. And, uh, and then like I said, just kind of chill, not doing a whole lot, which is difficult for me too. So that's another thing that I struggle with. Um, so yeah, all of that is here for me. So thank you for, for being here for us.

Oh, you're absolutely welcome. And that's an amazing revelation. You know, often we don't realize sometimes where we're at or what's going on. And then when you step on the scale, or you realize, oh my gosh, look at the impact of what I've been doing. But the scale is very helpful. Not, not necessarily from a weight perspective, it's more about the healing, restoring. I always tell people, you know, our program is really about how the body is healing, and the weight is just the secondary result. And so that's part of the maintenance in the future is when you heal and restore the body, it resets at a new weight set point, and that's why it makes it easier to maintain. But sometimes we go off the rails, you know, progress over perfection. We're not always perfect. And sometimes it's the stress in our life that causes us to do different things. And so by balancing that stress with doing self-care, or like in your case, the rest day, which is not easy to do, but that's that's honoring you, right? You're honoring yourself. You're saying, I am worth it. So that gives you the opportunity to take that. Um, just on that point, I had one more thing I wanted to share with you guys. Um, these are, um, where did I put the link for that? These are self-love affirmations. I'm going to share that link, and let me just bring that up. These are, uh, things that you can flip through, um, you know, when you're in a situation where you really are— you just need to repeat things to yourself. These are just cards that I just shared with you that you can just flip through. I choose to focus on what I can control. I am at peace with my past and looking forward to the future. They're just things that you can go through if you're dealing in a situation. If you're doing the Crush Technique, you can pick one of these and use it with the Emotional Freedom Technique. There's one that speaks to you that can help you in releasing the things that you're holding. I'm deserving of my dreams and goals. I am positive influence on others. I'm confident in my unique journey and timeline. That's the other thing about comparison. Often we can, you know, when we're dealing with different things, we're comparing ourselves to somebody else. But remember, this is your journey. You are going on the journey. And don't compare your results or how things are going for you with others because that also can make you feel disappointed. But just focus on yourself and you will accomplish. So these are just some different things that you can review. You can download those and have access to those as well. Because I know sometimes if we get stuck in our head and we can't get out of our head, it's nice to have something to repeat that takes us out. And my son has a fast mind, and sometimes with people that have ADD or ADHD, you can get stuck on a thought. So by using these tools and cards to go through, you can change the thoughts that are going through. You can focus on just reviewing, reviewing, and reviewing these. Rather than the thing, what you're saying or what you're stuck on. The other thing is jumping up and down. When you change your movement or your position, it changes your mind and you stop thinking about the things that you're stuck on. So it's just techniques and things that I've learned in the past just to help move forward, especially if you're stuck in a particular emotion or a thing. By reviewing those cards and just going through, and there's space at the end, you can create your own if there's ones that speak to you. So hopefully that will help you on your journey. Any other questions for today about the program or moving forward? If you're moving into maintenance, you're going to start to do a stair-stepped approach. We don't want to rush into maintenance. You're going to do at the end of release, you're just doing 3 days. Those 3 days are release phase without the spray. And then as you shift into maintenance, you're just going to start adding one thing. So it's— you're adding your fats. Your fats are going to be at each— whether it's at your lunch and your dinner. I always suggest in the first 7 days focus on adding fats at lunch and dinner. Then as you move forward, if you decide to have both servings of fats at one meal, Great. But just do a little bit at a time. Week 8, you're going to start to introduce your exercise and you'll start on days when you're working out, adding your starchy carbs. And it's a little bit. It's not a lot, but it's a little bit. And I always hear in my head, JJ Virgin, she always says, you got to earn your carbs. So do your workout, add in your carbs. Melissa's asking, can we work out during the first 43 days? It depends on what your term is, workout. What do you define as workout?

Well, I've been walking, which is not like I've been moving, but I want to do like some weights, but not anything crazy. Like, I don't want to do like a full like HIIT cardio crazy thing. I just want to do some weights.

So in the first 43 days, here's the rules: less than 40 minutes and a heart rate less than 120 beats per minute. And then we want to pay attention to, are you plateauing because you're doing too much? Okay, so this is about doing less and accomplishing more. We don't want to do weights. However, I've had some clients do weights in the program, and usually we'll encourage them to increase the amount of protein they're taking. But it does depend on if you're lifting heavy weights or just light. Usually we recommend walking, yoga. Yoga is a lot of strength training too in that process, so just pay attention to how your, your heart rate doesn't go too high. And you don't want to do more than 40 minutes of strength training in that process or working out period during your day.

Thank you.

That answer your question? Okay, you're welcome. Marta?

I have a question. I have not started yet and I have the— I'm just currently doing the Metabolic 10-Day Clear Change detox.

Okay.

And I was just wondering if you have any experience, like, what is the best way to transition from that into bloating and, you know, the release phase? And I don't have much weight to lose. I would probably want to lose no more than 10 pounds.

Okay. So in your process, as you're going through, if you're only looking to lose 10 pounds, you're— you still— you are using the metabolic spray?

Um, not with the— not with the Metagenic Detox, but I have the—

as you finish that and you move into this program.

I will, I will. Yeah, I don't have to spray. I have the, you know, the weight-off homeopathic by Professional Formulas.

Yes.

Okay, so you'll use normally what we recommend. If you have less weight to lose, you'll still take the spray for 42 days, but you're gonna adjust earlier. So your first, uh, you're probably for 10 pounds, it's, oh, 2 weeks max probably to lose your weight. So you'll start to increase your protein, the amount that you're having, especially I think you work out, correct?

Yeah, I'm fairly active. Like, I used to be a lot more active than I kind of like, you know, I got really exhausted because I was a little bit sick.

Yes.

I'm like having my energy back and I'm a lot more active than, you know, like, like last year, I would say.

So in the first 2 weeks, I would suggest walking, just doing self-care, that kind of thing to help the body stay calm and shift into that rest and restore state. And then as you move past that, you can start adding things back in, whether it's adding in some fats for you. And again, it's based on your goal weight. If you hit the goal weight and you're still— you're losing, then you'll start to add things back in.

All right.

And regarding the loading, should I like— what would you say I should like target regarding calories? Loading.

Oh, loading. Sorry.

Yeah.

Yes, we focus on calories. You only have 10 pounds to lose. You're probably— you only need to focus on 3,600 calories.

3,600. Okay.

3,600. Yeah. So you'll do 3,600 for your first day and 3,600 for your second day.

And also I realize, I mean, I tested and, you know, like, I think now I'm like more like healthy circadian rhythm, but I used to have really high morning cortisol, and then like noon, afternoon, night, I was just like really like flat, no cortisol. So I was wondering if like skipping morning, like, you know, like I know when we have high cortisol in the morning, you know, like we kind of like should probably eat, right? So not, you know, like it helped you like balance it. So like timing, what would you recommend for timing for me?

So we really still focus on the 8-hour window for eating. You decide where you're going to put your 2 meals. For the first 2 weeks, you're going to focus the 2 meals in there. If you need to break it up into 3, you can, given your situation. But usually we recommend that first 2 weeks you're going to focus on the 2 meals a day and picking where you're going to put them is dependent on you.

All right.

In that 8 hours.

Okay.

Okay. Because we're really trying to, to shift the body into that rest and restore state and allow it to rest and detox as you're going through.

Okay.

Thank you.

You're welcome.

Much appreciated.

You're welcome. Becca.

Hi there. Yeah, so I'm on, okay, this is my second round and I'm on week 8, which is why I started doing strength-based training. But I guess I'm kind of freaked out because I'm watching the scale go up a little bit and I kind of wanted to stay below 180 this time and it's already past that as of this morning. And I'm like, just have a mental block around that. I mean, I'm going to try to go back and do the crush technique and really sit down and really think psychologically what's going on because I'm just pissed off. I freaked out and then pissed off and it's like me just going up and down, up and down around with my weight. This— and I'm just frustrated.

Tell me, you've moved from the release phase into maintenance. Tell me about your steps and what you did. Are you still drinking your 100 ounces of water?

Um, okay, no, not 100 ounces. I drink about 3 of those quart jars. Um, I don't even know how much— how many ounces that is, but sounds like I need to drink way more. Yeah, so okay, I'll do that.

Um, did you do— you did your 3 days after you finished your release phase and you just stopped taking the spray and then, uh, kept Release phase?

Yes. Yes.

And you did your week 7, you just introduced fats, kept the same 4-4-4?

Not super strict, but for the most part, I just added the fats and I'm trying to think, what did I eat that was off? I feel like I did do more carbs. Sorry, like a dessert once or twice.

Okay, so in week 7, the only thing we're adding in is fats and we're not incorporating any carbs at all. Okay. In week 8, as you start doing your exercising and adding in, whether it's strength training, on those days I recommend you do the carbs, incorporate them. We don't incorporate carbs every day, not every meal, right? It's 3 to 4 times a week. We're looking at 3 to 4 times, yeah, 3 to 4 times a week. We're looking at where we're going to put in our starchy carbs. And if you're doing strength training, it all depends on how much strength training you're doing, put your carbs on those days. If you're going out on a Friday or a Saturday, you're going out to dinner, you want to add in some starchy carbs then, add those in then. If you're having trouble with weight, I would recommend you start weighing again because often we weigh for the first 6 weeks and then we don't weigh after and then our portion sizes start to larger. So try that. Try to increase your water. How much exercise are you doing?

Depends on what kind of exercise. Like, we dance. My husband and I just started dancing. It's ballroom dancing, so it's not like hard exercise. We do that 3 times a week. Well, that's the lessons and the social, and then we practice in between, like, as movement breaks. But the actual exercise I just started adding in right this week. So I want to go hard because I'm just looking at that scale. And so I did start my circuit training and which is 1 hour long and it's pretty hard with lots of weights and HIIT. And then yesterday I just did arms and today I want to go hit the gym really hard. I'm like, I got to go. I got to gain the muscle. you know, to keep my metabolic rate high. So I want to do leg days. So I'm not sure what— how it's going to land, but I'm in— I hate to say this, I know this is going to be a problem— is my mindset is feeling like I'm going towards desperation just because—

just a short period of time.

Yeah, because, um, okay. Maybe I should back up and say that I lost 21 pounds the first round, which was great.

Yeah.

And then I went on a 1-month trip to Thailand and I added an extra meal because the breakfast was just offered. And of course I gained weight. I gained 7 pounds back. And so when I lost this round 2 again, I barely went past my previous weight. And it was like 175, and then I'm already like— today was the day I went to 180, and I'm like, what the heck?

Um, things you can also— when you eat foods, especially if your weight is going up, it could be a food sensitivity. Um, often inflammation or water weight. If you're taking something in that doesn't agree with your body, you can start increasing water and inflammation in the body. Weight, or can create the, the temporary perception that you've put on 4 pounds when it's actually you're carrying water and inflammation.

Okay.

And especially from the desserts that you were having, potentially they caused some inflammation and water weight.

Okay. Yeah, that makes sense.

Right. So just see how you're going as you're moving forward and definitely A, building muscle will increase your metabolic rate and will help you to maintain your weight better. But also, muscle weighs more than fat. So sometimes too, what I found when I was training for a figure competition, I was putting on weight instead of losing, even though I was putting on 2 pounds of muscle and losing a pound of fat based on technique. The guy that— the trainer I was working with was measuring, so I looked like I was putting on more weight. Weight, but I was actually— I was losing, but I was putting on muscle. So as you go through the process of lifting weights and your body changes, you should see significant— you may see some weight increase, but your shape of your body will change.

Yeah, that makes sense.

Okay.

Do you have any recommendation for who I might follow maybe on YouTube for specific weight training techniques because I just took a high school type of class and I've been just doing the same thing for years, which is your 3 sets of 8 to 12 on a muscle group. And now I'm trying to go to failure. I did learn that along the way, but I don't know, don't have any specific training on them.

Yeah, I can't remember the name of the lady. I haven't looked at that in a while and I can't find it in my notes. Notes quickly. Anybody have a suggestion? I'll look it up and I'll post it in the Facebook group. You're part of the Facebook?

Yes. Yes. Thank you.

Yeah, I'll post it in the Facebook group. I've forgotten that she follows and I don't have it in my notes. I need to add it to my thing.

Yeah.

Thank you.

Recommends for doing. I think that was training at home exercises. So I'll see if she has a recommendation for what we can do for weights. But essentially, weights is really the 8. You really want to focus on chest, back, hamstrings, your quads, so the bigger muscles, your biceps, triceps, and shoulders. If you can just get those in, that's like a 20-30 minute workout. And gets you through. But I think you're doing the circuit as well, right?

Yes. Once a week. Yeah. Yeah.

So that helps too, because you're getting— when you go through the circuit, they've aligned that with many different exercises, the whole body.

Okay.

Okay.

Great.

Thank you.

You're absolutely welcome. Oh, here, Shelley put Fit Chicks and they post workouts. So that might be one that you could take a look at. Thank you, Shelley. Appreciate that. Awesome. Well, we're over time, so I appreciate all of you. If you have questions, always post them in the Facebook group. We'll be able to cover them here or answer them in the Facebook group as you're going through the program. If you have questions too, in the Facebook group we have the new Delphi clone. If you have questions and we're not available, you can also ask the clone. And it will give you hopefully the right answer. We're working on it, it's brand new, but most often it's pretty good. Anneliese is checking to make sure that the questions that are coming in, that it is answering correctly. But if we're not available and you need a quick answer, go to that clone and ask the question. And if you know anybody that is interested in, you know, losing weight or resetting their system, referrals. We do— well, Deepa and Sachin are very generous with our referrals and people who come through. So signing off for today, have a great week. Make sure to celebrate yourself every single day because that is what helps us go forward and get success. Take care, everyone. Have a good one.

Thank you. Bye-bye.

Bye.