Weekly Living Light MRP Program with Anna Lisa [May 17, 2024]

Hi, everyone.

Hi.

How's everybody doing today?

We're doing great.

To see you all. So everybody's joining. I want you to start thinking about sharing your wins. What are some things in the past week that you can be grateful for that you accomplished? And this is key to your success long term is celebrating the things you are doing correctly. 80% of what we hear is negative. 80% of what we read is negative. So how do we really change our mind and our focus to be in a positive state more often in the day? And a lot of that has to do with wins and celebrating ourselves because a lot of times we are our greatest critic, aren't we? We tend to put ourselves down more often. But you have to treat yourself like you are. You're a friend. Right in your own mind. Melissa says, I'm so grateful that I've successfully ended my 10 weeks in April. Woohoo. Congratulations, Melissa. That's exciting. And I know there are some people who are just getting started. So having the difference between someone who's already finished the 10 weeks, that's exciting. So put your wins in. I'm going to let additional people in, but make sure Marissa, loading phase day one for me.

Eat, eat, eat, eat, eat.

Yeah, These are the two hardest days, Mabs, you probably haven't got there yet.

Well, I can tell you what it is.

Okay, go ahead. You walk 30 minutes every day. Perfect. That's so good. It makes such a difference and how we feel. Brianna says I've lost seven pounds in seven days. Wow. That's amazing. That's incredible. That's good excitement for those who are about to get started on the program. It's exciting. So who hasn't answered yet? Brianna answered. Julie, how you doing, honey? Do you have any wins that you could celebrate that you could share with us for that you've had this past week?

Yeah.

Oh, I am excited because I am.

Going to start the program again.

Oh, great. And so that was a win, I guess just to make the decision and.

So I'm getting prepared and, and, and.

I have a daughter that's considering joining with me.

So yeah.

Awesome. Julie. That's always nice to do it with family and experience the success together. Great job. Let's see who else. So who else is on my list that hasn't answered? Amanda, sharing your win.

Morning.

Can you hear me?

Morning.

What is it that you could say for the last week that you would like to share that you've accomplished?

Well, I just started my program on Monday this week.

Excellent.

Low days were a beast.

Man.

I must say, that was probably the most difficult thing. I underestimated the, the, the, the, your, your, the description of how difficult it was. But we're past that now, so we're smooth sailing.

Good job. Yeah. Those first two days are the hardest days of the program.

So hard.

Yes. So hard.

It was, like, disgustingly hard, but it's good. Those days are past me, so.

Yes, correct. And we think it's going to be easy. Oh, love eating all that stuff. And then you realize how much food it actually is. So note to mebs as you're going to get started. Ruth, how you doing, honey? Can you share a win?

Well, I think the win is just finally trying to understand the whole process from start to finish and what I should expect, and then also trying to master the technology part of it with the ring and the, the Way app and all the rest of it.

Yeah.

I finally feel like the pieces are starting to fall into place, and I'm quite encouraged and excited about going through the program.

Excellent. And one step at a time. Focus on one thing, solve that, and then work on the next thing. And work on the next thing. Right. Our full focus in the program is progress over perfection. Okay. You'll get the steps as you go, but just pick the one thing that you want to accomplish and get done and do that and then celebrate that win.

Yes. I, I, I've learned that the hard way, trying to research information on what I should do next. But now I have a very good feeling on how the process works, and I' that each day I'll feel more and more encouraged about how easy it will be to do the program if I commit myself 100%.

Awesome. That's excellent. That's a great mindset to go into the program with. Congratulations. That's awesome. Thank you, Amanda. We're sharing wins.

I just went.

Oh, you did? Sorry, sorry, sorry, sorry. Who else is missing? Sorry. I will try to make sure everybody shares. May, you just joined. We're sharing wins for the last week. Can you share a win? Oh, she may not be able to. She might be at work and may not be able to answer. So for today, I want to start with focusing on breath work. One of the key things that is really important for us, shifting our body into that parasympathetic state and activating that vagus nerve, which helps us shift our body, is focusing on breath work. And Satchin talks about one of the key things is, you know, and you could practice this any time of day whether you're, you know, getting out of the car to come home, you've had a stressful day and you want to just relax. You can practice this. We really your body and your breath and your emotions are tied together. So when your body uses your breath, it uses it to create certain emotions. Emotions are of course that delicate balance of chemicals that make us feel a certain way. For example, when we feel relief, we sigh. When we find something funny, we laugh. When we are moved emotionally, we cry or sob. When we're shocked, we gasp. And when we're happy, we hum. Which humming is also great for our vagus nerve which helps to put us into that parasympathetic state. And when we're in anticipation, we hold our breath. Imagine if you're about to get an award or there's several people and you're sitting in the audience and you're waiting for that, you know, are you going to get the award? It's almost like you hold your breath through that process. But these are various breathing signatures as a tool. Let me just mute. So as we're going through, one of the key things to help relax our body is something called the physiological sigh. And Satchin teaches this in his breath work. If you haven't had a chance to go through the breath work that he shares in the modules, I highly recommend you do that and start working on adding this as a practice that you do daily because the more you do it, the more you're going to allow the body to move and stay in that non stressful state or in a state of restoration and healing. So I'm going to give you some key things that we're going to, I'm going to walk you through doing a physiological sign, then we're going to do it together. Okay, so one of the key things I want you to do is sit up straight and close your eyes and what we're going to be doing is a fully exhaling our breath and emptying our lungs. Then we're going to place our tongue at the roof of our mouth. We're going to take a deep breath through our nose and filling our belly and then we're going to take a few sips of air. When we get to that top height just to fill the lungs completely. We're going to hold it for a count of 10. Now if you can't hold it for a count of 10, hold it as long as you can. Some people will have an urge to breathe earlier, but try to go for the count of 10 and then you're going to release the breath with an audible sound like Ah. And you're going to empty your lungs completely. And then this is a practice you'll be able to practice doing and repeating five times in order to get the process of the body to move into that state of relaxation. So sit up straight, close your eyes and now I want you to fully exhale all your breath, emptying your lungs completely. Place your tongue on the roof of your mouth. Take a deep breath in your through your nose. Fill your belly, your lungs, everything. When you get to the top where you can't think, you can't take any more in, take a few sharp breaths. Hold for the count of 10. 9, 8, 7, 6, 5, 4, 3, 2, 1. Release the breath with an ah. The vibration helps to activate that vagus nerve. Let's do it again. Fully exhale your breath, emptying your lungs all the way. Place the tongue at the roof of your mouth. Take a deep breath in through your nose, filling your belly and lungs. Take a few more sips at the top. Hold for count of 10. 9, 8, 7, 6, 5, 4, 3, 2, 1. Let it all out with an ah. Empty your lungs completely. Now take a deeper breath in. Place the tongue at the roof of your mouth. Take the sips at the top. Fill the belly, the lungs. Hold for count of 10. 9, 8, 7, 6, 5, 4, 3, 2, 1. Release. Completely. Open your eyes. And you can practice that any day that you want to feel more rest and restoration. It can help just in creating that restful or that moving the body into that rest and restoration and healing state. Any questions about breath work?

No.

Okay, so today I'm going to move on to. Let me just. I have to stop video share my screen. So today I wanted to talk about and do. We're going to do a little exercise. It's called the Identity Manifesto. This is about creating your superhero. If you have a pen, a pad of paper and a pen. And then I'm going to give you a link in the chat shortly where you're going to access something but I'll also put it up on the screen so you'll be able to watch through. But we want to focus on I am statements. So who are you becoming in this sense? As you go through the process of this program, you are changing what you believe about yourself and adjusting different I am statements, positive statements that we focus on. And so I'm going to share a link in the chat. Just give me a minute. Oh, screen sharing is paused. Share. So I'm going to share this link in the chat. If you guys can access this document, it will be a start to. And then I'm just gonna. So I'm going to share. Let me know if you have trouble accessing it, although you can follow along with this is what it's going to look like. So it's an identity manifesto and it's about creating your day. What is your, you know, from a, from a day perspective, what would be the most powerful day in your life? So, you know, normally when we're going through all the things that we've been going through, we're sick, we can't, you know, lack of energy, all those things. We want to be able to create a future identity of who we are becoming. And as you create this new identity, it's going to help you break the habit of being who you were to who you want to be as you move forward. One of the ways to move towards this identity, of course, is being accountable. So once you fill this out is be sharing with your partner some of the things. So what you want to do is on a page. If you can set up a page with Faith, Family, Fitness, Fun and finances, or print, copy this down, then what we're going to take each of these sections and I'm going to give you a few minutes to go through and answer some of these questions. So from a standpoint of faith, everybody has a different faith, everybody has different practices, different things that you do. There is a great book called Integrity, the Four Agreements Book that is all about character that you can read at a later time. But answer some of these questions like in. In from a faith perspective, when tough circumstances happen, how do you show up? IT. And technology, how do you use it? How do you leverage it? How do you avoid it, which is sometimes the key thing that we need to do. And what kind of content are you consuming? So some things could be. I am good at keeping my word. Yes means yes, no means no. I am fair, doing my best always. I'm always delivering more value than I am paid for. I pick up after myself even when I don't feel like it. Growth might be. I read 15 minutes a day from a daily book even if I don't feel like it, even if I'm tired. I listen to a podcast every day. I enjoy learning new skills and embracing challenges. For those joining I. There is a link in the chat if you want to connect with us or just on a piece of paper. Write down these headings. Faith, Family, Fitness, Finances and Fun. We're just going through an exercise of writing things down. So family, family, friends, teams. So examples might be in my relationships. I am grateful, thankful in many moments as possible. Throughout the day I'm sharing knowledge. I'm sharing knowledge. Sharing knowledge. Valuable, valuable info with others. I'm always educating others about health and wholeness. I leave people and places better than I found them. I'm spending quality time with my family. I uplift, encourage and compliment every chance I get. I keep my house simplified and clean even when I don't feel like it. Yeah, those I remember those days. I'm surrounded by the right community. I am solid in my own opinion of myself and do not let the opinion of others alter my perception. I think that's key. Sometimes we allow other people to influence us from a fitness standpoint. If you think I always think in terms of ems, which is eat, move, sleep and stress. So writing some things like I always make the healthiest choice possible. Even tempted by social pressure, I eat consciously following the choose, chew, chill, cherish and check principle. If you haven't heard of that, you can go into the Facebook group or in your practice better modules. There's also some information there that can help you. I eat in a timely manner with intention. I use intermittent fasting to keep my health and weight in check. I think that's important as we move forward with. Especially as you're moving into lifestyle is continuing to do your intermittent fasting that will help your body continue to maintain your health movement. I exercise five days a week. We heard from Mabs. He's doing his walking 30 minutes, which is amazing. I go for a walk at least five days a week in nature, which is also another way to bring our body in line in that restorative state. I spend as much time outdoors as possible from a sleep perspective. I wake up whatever your time is every day. I limit my overhead lighting at night and use lamps to the best of my abilities to enhance my mood, my health and my sleep. And some of you would have gotten the red light bulbs. You can I use the red light at night. We've put those in in our bedside tables so that when we go to bed we have no more blue light. I'm grateful and appreciative when I go to bed, even when it's easy not to be. It could be if sleep is an issue for you and you need to go to bed at an earlier time. Maybe that's a statement you need to have stress. I'm breathing through my nose as much as possible, especially at night. So mouth taping is something we can do to add in. If you find that you breathe through your Mouth. Moving on to finances or fun. Find moments to be playful through humor, play with the kids or have fun conversations. I think when we're fatigued and we're not feeling so good and we tend not to find those fun moments in our day, getting up and dancing, just, you know, doing something that allows for bringing fun into your life. Celebrating the small wins like we did today. Every day, be grateful. Find those three things that you can be grateful for even if they're the same thing every day until you can get in the habit of changing to what is important. Treat yourself to something enjoyable every day. I like to go to the gym and my reward is having the sauna after I'm done my workout. Start your day or boost your energy with an uplifting podcast. Something that makes you happy and motivated. We have a practitioner who does dancing and that she, she does it in the mornings and it's a, it's such a great feeling. Do something kind for someone else. Often when we're focused on helping somebody else, we feel better about ourselves. And it could be just a compliment. You know, somebody you see, you like the way they're dressed and you just compliment them on, on how they look, making them feel great, which helps you feel great. And really from a fun perspective. Be kind to yourself. We talk about progress over perfection. Don't be too hard on your mistakes. If you happen to go off rails, you eat something that you're not supposed to, you know, so what? Move on at the next step. You're going to focus on the next meal to be a good one. And the last one is finances. I'm a generous tipper. I never show up empty handed. I donate to the causes I believe in. I take excellent care of my material belongings. However, I do not let them own me. I'm not attached to material objects. However, I do appreciate the finer things in life. I give clear and direct instructions to accomplish all my goals faster and with more clarity. I have no tolerance for mediocrity or things that waste my time. That all comes down to what do you say no to and what do you say yes to? Practice on looking at what is the things that you do in your day. What are things you want to give up doing and what are things you want to start doing. I turn off all distractions during the day so I can stay focused on the task at hand. I keep all my important information up to date. I'm generous but not wasteful and I am a steward of the environment. So how many need more time? Awesome. So what I want to do is you've all filled out the information. I'd like to set you up into breakout rooms so you can talk amongst each other and pick three or four things that you can share with someone else that can help them move forward and just allowing you to solidify. And then we'll come back and we'll talk about those. Let's see, how many do we have? 15, 16. So you're going to see a little pop up and it'll say, join the room.

Hello. Hello. Hello. Hi. I'm just fine. This is my first session, so I'm just logistically, logistically handicapped. So in terms of my interface. But yeah, I'm excited. Let's get right into it. If I can find that sheet once again.

I'm starting the voting phase today, so I'm also new to, to the program.

Oh, congratulations for both of us. That makes, that makes. That makes me as well. Okay, here I found it.

All right.

I think so. I love this identity thing because.

You'Re.

A practitioner, I assume. Sorry, You're a practitioner, I assume.

I am not a practitioner.

Oh, okay. All right. All right.

No, no worries. It's particularly helpful for me to, you know, clarify this identity exercise. Anyway, was there. I. I came in late. Is there any particular thing that you can recall that we, we're supposed to do first or we're just supposed to share our perspectives on where we're at? I don't know.

We are just supposed to share what our perspectives are and what it is that you'd like to. How you'd like to show up in place, how you'd like to show up in family and so on and all the other categories. So behav Faith, family, fitness, fun and finances and, and how, you know. Yeah, breath work is important obviously when you're under stress and always look at the bright side of things and wow, show up like something positive. So look at whatever. Whatever it is that you're going through in a positive way.

So what's, what's, is what's important to you about faith? I, I'll just, I'll just start it off a little bit and, or family. And what, what speaks to you more in, in faith, family or fitness that you like to.

Well, for me particular, I don't, I don't really follow a religion, but I, I was born and raised Catholic, but I do have faith in a source, a higher power of some sort and so that it will obviously show up as making sure that my family, my children are, are also in tuned with knowing that there is a higher power regardless of whatever it is that you call it. So and then in family for me obviously I, I am so grateful that I was able to co create a family and have two beautiful children and obviously how I show up every day and making sure that I am present with my children and not being locked to a screen while I talk to them. And you know, everyday life sometimes you get caught and you have a phone call coming through. Now I'm conscious of it. Where do I do I choose to pick up and dismiss the children or do I just ignore the call and call back later when I'm not surrounded with the kids and then yes. How I show up in my family is making sure that I am my best self and I do commit to that. Every day is a new pitch for me. So how can I show up better than I did yesterday? And for fitness for sure it's just being conscious. Like I said, I just started the program. Today is loading day one for me which is super hard. I try to have my bowling coffee as we speak and just had a handful of threats and I'm working on getting out there and making sure that I have exercise at least once a day. So my walks were consistent with. We're down by the lake so we go for a walk. Walks daily. But it's just doing a little bit more than just a 20 minute walk that I think I need to push myself.

That sounds incredibly, this is not perfect English but it sounds incredibly aware of, of you. You sound like you're incredibly aware of what needs to happen and, and, and it seems in certain areas you're, you're really on your way. It seems in other areas you're, you're tapping into it and, and you're, and you're building upon that. So I also hear that there's a lot of pride in, in the co creation of your family. There's a really a high deep rooted value belief there that's very strong.

And.

And logistically speaking, I mean you're by the lake. Fitness is something that's a matter of just, you know, it's, it's not going to be a huge challenge if you want to upgrade that later. So that's, that's beautiful. That's awesome. Faith. You know that there's a higher power and how that shows up in how you show up. Obviously there are moral compasses that you, that I sense that you use to, to guide you both spiritually and, and what, what not. And so that sounds like. Yeah.

Trying to just find the Right. Means and resources to guide us to what our next steps or our next levels are. So I mean I've always look at and this is the reason why I joined the program as well is because I know that I can't do it on my own. And sometimes you think you can figure stuff out on your own and I've come to realize that we are human beings are not meant to figure things out on their own. We need community. And so for me this was a big push for me to join this particular community because I've been following Tashim for a while and I really admire his work. So yes, this is important to me. Thank you.

Sure.

What was his name? Hashim. Did you say?

Is Deepa's husband. He's a practitioner.

Oh you mean Sachin.

Sorry. Yes.

Oh.

Oh no, no, no, no, it's okay. I am in no position to correct anyone's style of speech so I just wanted a little clarity there. I say Sachin but no. Yeah. But I'm sure the way you're saying is probably more correct. Yeah. So what is I, I really enjoyed what you mentioned. I think that's a five hour presentation in that humans are not really meant. I think I'm going to go on the, out on the limb here because it helps me and hopefully it means something. The idea that we're supposed to do it on our own in a silo is, is an invention.

Absolutely.

It's an absolute invention. It's like a side swipe when you someone side swipe you in the car recklessly. You were just standing there minding your business and you got sideswiped.

It's.

We've been hook, line and sinker sold the idea that isolation and really when you look at it from a, from a.

It's gonna break out. I think we have about 10, 90 seconds now.

But no, no, no, no.

I had a near death experience in my twenties so I'm just trying to figure out what my purpose is.

Wow.

You speak, you speak from a lot of strength and, and perhaps more experience as you just mentioned from a past life experience than you realize. Well, nice meeting you and hi everyone.

Welcome back life.

But I was sent back for a purpose or for a reason.

I figure somebody needs to be muted.

And perhaps it's just to be and just be present and show up. And so for many years I struggled.

Oh we lost a few people think.

Was we are not meant to live this way and.

So any what I'd like to do is just go around and share from what you Learned as a result. I just asked to unmute. Oh, people are coming back.

I do walk. We're back.

Yep, we're back. So if anybody wants to raise their hand on going first to just talk a little bit about what you learned from each other in the thing and any kind of suggestions that you can give to others that you have found that have been helpful for you. Who would like to go first? May, do you want to go first? Well, first.

Well, okay, Hang on.

Yep, we can hear you.

Can you hear me?

Yep, I can hear you.

Well, tradition, like typical. May, I took up most of the time because I talk so much, but, and then, but Melissa got a chance.

And she got it.

She, she got in there for the last minute. So I was just messaging her. I was like, listen, let's hook up through messenger if you want to continue this. But like what I was just sharing with her were some things that I learned from my mentors. And then I, when she had a chance to talk, I realized that she was in a similar fitness background and where I could totally connected with her because she said, you know what, I spend all my time and focus taking care of everyone else and getting them to their goal. And then, you know, you wake up in the morning, it's like, dang it, I gotta, I, I gotta take care of me. So then I totally connected with that because that's the reason why I'm here. Like it's, it's just the way things work and I, I stopped focusing on myself. But then I, I realized because that's what Melissa said as wasn't. It was my roadblock had nothing to do with how what I knew as a trainer. And that's why I'm here, because I'm trying to understand if it's hormonal or systemic or something else going on. Because everything I've been putting into practice was not working.

So.

Yeah. So going to blame it on the hormones again.

Yeah. Don't we all as women? Yeah, that was the case. Melissa, did you want to go next?

No.

You know, it's funny, it's just me and May, you know, we're first generation Canadians. So what I was just really saying is, you know, a lot of our things that are instilled in us is from like our parents and their culture. And so sometimes there's things that you have to unlearn and relearn and understand that you have the opportunity to make your own choices and not just kind of follow along suit of what you've always been doing. So I think that was mostly the. The gist of our conversation. We were just kind of really relating in terms of, like, you know, we're always trying to pour from an empty cup, but being able to fill your cup first and then you have more to pour type of a deal.

So. Yeah, excellent. That's a great thing. It's so important, especially early in the morning, doing that work to fill yourself up so you can pour out. Absolutely. Great. Marissa, do you want to go next?

Sure.

Hi.

You.

Sorry.

Yeah, I think we were just sharing about how important it is to surround ourselves with community only because often we. We're taught that we can do it all on our own and we're strong enough yet. We are strong enough, but not to do it on our own. We need community. We need groups like this. We need to have, like, social gatherings because humans are not meant to live alone. So I am so grateful to be a part of this group and this community. And I am a little nervous because, yes, I am on day one, and I have to get through it. So, as you know, I have some unexpected results come back. My blood work, my liver enzymes are through the roof, which don't make any sense to me because I don't drink much. I'll have a drink here and there. And so I just got. I was happy. Got back from vacation, thinking, oh, I'm healthy. Nothing's wrong with me. I'm 45. And, you know, I'm going to start this great, amazing program and I'll lose, like 20, 30 pounds, and I'm going to feel my best for me and to help, you know, obviously be a better person for my children and my. My partner. And then my family doctor calls me halfway through our vacation and just completely shattered me, honestly. I just. I couldn't even think straight anymore and tells me that my liver enzymes are four times higher than normal. So anyhow, I was just saying if I didn't have this community, I don't.

Know where I would have been right.

Now, to be honest. So thank you so much.

You're welcome. And we are thankful that you are here, and we know through the process, the healing will take place and you will be blessed as you go through. We have seen so many miracles of people going through the program, the experiences they've had. Amanda shared one of her friends that just finished the program and is, like, so over the moon about what her accomplishments are, and Amanda's just getting started, so it's. Seeing that there are people who've come through the other side is going to be the Blessing as you go through and know we are here to support you every day. Marisa. Okay. I'm there to be for you and with you as you go through Mebs. Did you want to share?

Okay.

Just.

Just want to let you know that we. We weren't able to connect. So I was all by myself.

Oh, I'm sorry.

But that's okay. I went, I wrote down quite a bit. My, My main focus and my identity is now focused on the 10 times growth in my. And my biggest asset is the fact that I truly believe in myself. My confident level is far better than it's ever been. I'm taking more risk at work and at business, even though I'm in that succession planning mode. But things are working amazingly well. I've been working out. I'm up at between 4 and 5. By 6 o', clock, I'm in the gym connecting with a group of people and we work out together, complimenting each other on how well we're doing. One of the other things about the fun is something that I've been practicing, which is to. To be the first person to say hello or to smile for no reason at all. Okay. So I'm having fun. I'm. I've enrolled in a team sport. Pickleball. I've never played that, but I'm. I'm going to be playing. I wanted some team sports so I could be with a group of people. Some of the things that I wrote down.

That's amazing. That is so good. And just like Marissa was saying, community, having a group of people that you can go and you know, whether it's pickleball or the other things you're doing, working out in the morning with people, that encourages you to go just for the conversation. Yes. Whether you actually get the work at it or not, it's the community. Right? Amazing. That's so exciting. I'm sorry you were alone, but gave me time.

If Paris is still there, I want to let him know that I couldn't see him, I couldn't hear him.

Okay.

But I waited and I carried on.

Okay. Julie, did you want to share?

Oh, okay. I had a fun time getting to know my new friend there. And I guess we talked about bulls. We talked about she's just starting or she's only been in it for a little while. So I shared with her some of the things that helped me was just taking a whole day to prepare meals really helped me. And we talked a lot about focus and not being distracted. And that's something that I think we're both going to work on.

Excellent. That's awesome. Amanda.

Well, you were my buddy, so it was a great conversation. In adding to what I was sharing with you, I think one of the biggest pieces for me is just to have fun with the process. I've had a really serious childhood in life and a lot of trauma has happened and I mean, I made it to the other side. And a lot of that also accounted for why I was at the position. I was weight wise and I ate my emotions. Joy, happiness, sadness, lonely, whatever. But now that's all been healed from an emotional, mental, spiritual standpoint. And physical is just the last piece of the puzzle for me. And so for me, it's having fun with the process and also being very committed. And I was just sharing with you that, you know, there's some friends that they don't mean it in a bad way, but sometimes, and I don't know if maybe some of you are able to relate. I'm just gonna share from my personal experiences. Sometimes people, like, get used to you being the fat friend in the group. And it's not that, like, fat as in I'm unworthy. It's just you are bigger than the group you hang around with. And sometimes there's a little bit of sabotage when you enter a program like this. Or people are like, oh, like, why would you spend that money? Or like they nitpick and it's just like, well, my health is my number one priority, so what I spend on my health is none of your nanya business, you know? So, I mean, I've been experiencing that a little bit, but it doesn't bother me at all because I'm a very bold person and I'm very committed to this process. So I just want to have fun with it. I want to follow the protocol and anybody who tries to get in my way, like, like, back off. Like, I will say to you lovingly and boldly and gracefully that you're in my way. So, I mean, I'm just really excited for this. And Marissa, I'm really excited to connect with you and I'm believing for you for a miracle in this process as well as everybody else on this call. I am a woman of faith, and I truly believe that God brought this protocol into my life at the perfect time. I was not ready from a physical aspect to take this on at any point previous. So I just let go of the guilt and the shame and whatever it is what it is, and it's like what I get to decide to do with it moving forward. And creating these habits today, like being kind to yourself and just all these habits to create them in this process for long term success. Like that's what my vision is for this program. So I'm excited. It's going to be a great 10 weeks.

Yeah.

Amazing. Standing strong, I think for many of us is the most important thing. Dan, did you want to go next? I don't know if Dan can unmute. Let me unmute. Or Latricia. How's it going? Latricia or Latricia.

Hi, how are you?

Hey.

I'm good, thanks.

How are you?

I'm good.

How are things going?

They're going okay.

They're going okay. I like hearing you say that it's okay to mess up. Just get up and start up again. So that's right. Like, okay, it's okay. You know, I don't beat myself up too much and. But for the most part I think I've been doing pretty. Pretty well.

Yeah.

I got an opportunity to speak with Julie which was really nice. The conversation that we were having and as she mentioned, we talked about focus. You know, that's one of the things that we talked about is a challenge for both. But we're going to definitely work on improving that. I loved hearing about the success she's had with the program. It's good to hear others that have been in the space that you're in and they were actually very successful with it.

So.

And she shared that meal prep is. Is that's one of the things that she definitely did to have success. So I'm gonna try that. I've been looking into it, been trying, but I'll try harder with that one. And let's see, last we talked about fun, we were, we were just getting ready to start our conversation on fun and she mentioned dancing. So.

Yeah.

And that was our time ever.

I always found for emotion wise, if you're ever in a bad mood, put some music on and start dancing. Changes your mood immediately. You just, it's just like a shift. But we don't often think of doing those things. But that also adds the fun in your day. And I think when we're fatigued or sick, we're more focused on, you know, or we're down. We don't do the things that bring fun into our life. So it's really important. Are there any questions this week for the program to anybody specifically? If you have a question, you can either type in the chat or just unmute and. Or put up your hand and we'll go through questions. I Don't think anything.

I have a question.

Yep, go ahead.

Just because I'm brand new to the program, I know that you can mix vegetables. I know that there's the free ones and the non free ones. But for the fruit, are you allowed to mix your fruit as well or do you have to maintain the 4 ounces of one specific one at meal time?

Nope, you can do mix it. It's just the key is 4 ounces. So whatever's on the list you can pick from. A lot of people will do mixed berries. I've seen people if they only have, you know, half a mandarin orange and some blueberries. Right. Do whatever you like. I mix cherries and blueberries. Awesome.

Thanks.

You're welcome.

Can you get the link to the drops? Yes, Julie, I will send that to you in a DM in inside the practice. Better. Or I can try and get it right now. You're in the U.S. oops. I'll post it here and then I'll also send it to you in the. This is the link. That's the link for the US.

So.

If you don't feel like having the fruit, Marissa, it is a must only because it is the satiety. What it does is it stops cravings and hunger. It just gives the brain that you've had something. If you. The key to the program is really having the 4 ounces of protein, 4 ounces of the approved veggies, and 4 ounces of fruit. If you're having lots of unlimited veggies and it's taking away from having your fruit, then have the fruit. It's more important to do that. Okay. Any other questions about the program or getting started, go ahead.

May I guess.

Hang on one second. Oh, you can hear me? Duh.

Yeah.

I'm putting it in the chat.

Okay. So like I'm child size. I'm not sure about the. And I'm also a trainer. Yeah. So that's why I know 4 ounces is usually my maintenance amounts.

Yes.

So should I go with 4 ounces or a little bit less? I'm not sure. I'm not there yet. I'm only on day three. I'm still picking out.

Okay, so the. When you move into the release phase, do you have. You have your chart. Right. The. You have the little image of your plate and you're. I can't remember. You're trying to lose weight. Yes. Or you're maintaining. It's more. You're trying to lose a little bit of belly fat.

Correct.

Yeah.

Yeah. So you're going to be doing the plate. Are you still working out though while you're doing your release phase or are you limiting and reducing for the six weeks?

I have no choice. I have to, I, I have four dogs, so I walk daily for an hour. That's okay. That's the least I could do. I could stop weight training and doing all my other things.

Yes, I think for the release phase specifically, because when we over train, we put our body in fight or flight.

Okay.

So doing the walking is fine. You're used to doing that, so that's not going to be, you know, for you, it's not going to be an overly major effect on your fight or flight.

Right.

Because you're used to walking. Right. But taking out the lifting weights and the strength training temporarily until you get to the weight loss or the, the state where you feel your best and then move into maintenance. After one week of maintenance, you can start to add and adding in fat. For that week, you can start adding back in your weightlifting. So in the release phase, you're really focused on the plate. And I always talk about the plate because when you visualize that the 4 ounces of protein, 4 ounces of approved veggies, your unlimited veggies, and your 4 ounces of fruit, that visual, wherever you go, whatever you're doing, keep that vision in your mind because you can always create the plate wherever you are, if you're traveling, whatever you're doing. So for you, even though you're doing that hour of walking, you're still going to focus on those categories for the release phase.

Okay, so then I guess I'll see how it goes and I'll ask Deepa for feedback if I need to drop the drop portion.

Make sure you're journaling so she can see what's going on from a journal perspective. And then your weight, if you can put your weight into the measurements section of the lifestyle journal. We monitor weight as you're going through the program because that is a representation of how the body is healing, restoring. So if you can do that, that will help Deepa make the right recommendations for you daily.

Okay, and when does she want the pictures taken for day three? In the morning of day four or at night on day three?

So are you doing, are you doing day one? There's two days of loading, right? Your day one, day two. Did you have your appointment with her?

I did.

Okay, perfect.

So I'm on my third day and I dropped my sprays to from seven to five.

Okay. And your third day is your release day. So you're doing two meals a day.

Oh, I thought my third day was loading.

No, no. So day one and day two are your loading days. And then day three, you start your release phase, which is two meals a day. So it just means if you're doing a third day of loading. Congratulations, Amanda. How's that?

I'm okay with doing it because I didn't. I don't think I ate enough the first day.

Okay, perfect.

I couldn't get it down.

No problem. So then you started yesterday as day one. Today is day two.

Okay, so when do I take the picture?

So you're going to do it tomorrow morning.

Okay.

Take your weight, all your measurements in day three in the morning, and then put them up into the journal. So Depot will have those available. And then we'll be able to see the difference between day three and then as you move along the program, you'll be. The program will automatically in the modules will let you know when it's next to take your measurements and your things and your book. Your manual also has the days in there where you can write it down. Okay. Okay.

Thank you.

Okay. You're welcome. Any other question? Melissa? Let me just see if they.

To me, what I did actually that helped was I had a huge calendar just kind of put up on the wall. And then so that way when I got to like day three, I put like five sprays and then, you know, fasting and then so I knew as the days went through in each week, which days I took pictures, which days, you know, so day seven is pictures day, you know, 14 pictures and weight. And so. So that way it was just kind of more organized. Sometimes I put it in my phone, but I found that like just every day when I got to my office and I saw the big calendar, it's like in your phone, you know, and I thought that was helpful. Oh, I don't know if that's anyone else.

That's a great suggestion. Love that. Thank you, Melissa.

So I have a question.

Hey, Julie.

Yeah. So basically I have been running and I've been lifting weights four times a week. And so do I really need to cut back on anything like that?

If you're going to go back into the release phase? Yes. You need to cut back on the strength training and running we usually recommend. And now let me ask you a few questions. Are you going back into the release phase to lose more weight?

Yes.

Okay. So if it's weight loss, you have to put your body from the fight or flight into the rest and digest. So we recommend no more than 40 minutes of exercise and usually walking. Yoga, something more restorative in the release phase rather than running, weightlifting and things you can once you get to the depending on how much weight you have to lose, if it's a full six weeks, then for that full six weeks you'll have to adjust what you're doing. And then as you move into maintenance, you need one week of fat integration. And then you can start back with the running and the weightlifting. And then you're going to adjust the amount of protein you're taking as you move back into weightlifting. So on those days where you're doing more exercise, you're going to increase your protein to 6 ounces.

Okay.

Per meal.

Thank you.

You're welcome. Any other questions?

No.

Well, it's one o'. Clock. Thank you for attending today. Love you all. Good luck. If you have any questions, you have the opportunity in the messenger access in practice, better to ask those questions and we will most certainly be answering those questions for you and supporting you and loving you on your journey. So have a great week everyone. Take care.