DAY ONE! Lets do this | Natalie Jill

Good morning, good morning, good morning, good morning. Welcome to day one. We're here, we're here, we're here, we're here. I'm so excited to do this with you guys. Okay, so what is happening? It's day one of the Quick body Reset challenge and I am going. I'm so excited, first of all, that you guys are here. I wanted to acknowledge you first and foremost for joining the challenge and for committing to doing something over five days that could be just this incredible start to the new you. So thank you for doing this. And I'm going to introduce myself briefly again. I'm going to explain how this is going to work. Hi, Kathy. How this is going to work. So that way every morning you can log on when you're up, check out what I'm doing here, and then I'm going to tell you exactly what we're going to be doing over the next five days. Ok? So first and foremost, welcome, welcome, welcome. For those of you that don't know me, that haven't watched the intro videos, I'm Natalie Jill. I'm a licensed master sports nutritionist and functional fitness trainer. And what I do is I kill fat for a living. And what you'll learn over the next five days is fat is not just the fat on our bodies, although that is a significant thing I know a lot of us want to work on and I'm going to help you with that. But that also stands for what I call false assumed truths. Now, those three words are going to keep coming back to you, False assumed truths. Because as we work together this week, I'm going to help you look at things a little bit differently than maybe you have in the past. So what I want to ask from you, first and foremost before we even start, is to recognize that all of your current thoughts and actions, everything you've done over the years, all the things you've thought about, all the actions you've taken have gotten you to this place right now, here, today. Now, that's not bad. That's not good. It's completely neutral. But all of those thoughts and actions got you to right here where you are today. So if you're jumping on and joining in the challenge and you're coming in a place of maybe you don't love your weight right now, you don't love your health, you don't like your energy, anything that's going on in your life right now, health, fitness, otherwise all of your current thoughts and actions got you to right here, this spot. Now, the reason I bring that up right now. Day one is as I teach you things. Over the next five days, there will be things that I share with you that your thoughts pop up and go, that won't work for me, or I don't like that or that's not what I know. I want to challenge you to go back to that idea that I just said to you, that your thoughts and actions, your current thoughts and actions got you to right here where you are right now today. So that's first, first and foremost. And I wanted to put that out here before I start getting the comments of this might not work or I don't like this, or this is different than what I've learned before. And I also want to let you know that it doesn't have to be that hard. So we tend to make things very hard when it comes to workouts, nutrition, motivation, we make it complicated. I'm going to really unwind a lot of that for you this week and really simplify it to the point where you're going to go, wow, I kind of knew that. I kind of knew that, but I thought it had to be a lot harder. So that's what we'll be doing. So the way that this is going to work is that each morning over the next five days, I'm going to pop on here. They will start getting a little quicker than day one. And I'm going to be talking and demoing into three categories. Your state, which is the motivation and mindset into nutrition, where I'm going to be reteaching you about nutrition. And then I'm also going to be speaking into your weight and our bodies and toning and tightening and all those things that you want to do. And each morning I'm to going going to be giving you little assignments. These assignments can be done throughout the day. One will be with the mindset, another is going to be with the nutrition, and then the third one is going to be an exercise that you're going to do for up to five minutes a day. That's it, five minutes a day. So that's my promise to you. And then each night at 4 o' clock and we'll be sharing the link here today and emailing it to you. We'll be doing a live masterclass that will be done through Zoom. Now, if you've not used Zoom before, we're going to give you instructions on how to access it and an exact link to click on. But at 4:00pm Pacific Time, which is 7 East Coast Time, I'll be going Live with you doing a masterclass, going deeper on this morning's topics and then taking real time live answers and questions. So that's what's happening. Okay, so who's excited? Who's excited? All right, so let's dive right in. Okay, so the first thing I want to talk into, and as I promised, I'm going to keep them brief to the point. So if you need to grab paper, you want to write down or this obviously will live, live on here, you can come back and do the replay. So first and foremost, your thoughts and actions got you to right here where you are today. Everything you've thought up until this point, every action you've taken have gotten you into the body, into the health, into the situation you are right now, right here today, in this moment. So recognize that. So the first step, remember I said this because it's going to be basic, is you're going to literally make a decision today. You're going to make a decision now. What do I mean by decision? The decision means whatever it is that you're wanting to change, to step into, to rewire, to reshape, you're going to make a definitive decision today. Now, a decision doesn't mean I'm going to try something new. I'm going to think about, I'm going to consider. A decision means I've decided this is happening. This is an actual clear line in the sand of I decide. For now, I want you to, if you're by yourself, no one's around you or maybe someone's around you, I want you to literally say out loud, I decide. And I want you to add to that what it is that you're deciding. So an example, I decide that I'm getting healthy this year, or I decide I'm losing the excess weight this year, or I decide that I'm going to create that focus and energy this year. I decide that this is the year that I have the relationship I want. This is the year I get in the best shape of my life, whatever that is. Putting that word decide makes a big difference. And I just want to share with you really quick that the person you are right now, as I mentioned, is here because of certain thoughts of actions. So I want to share with you. I'm just going to show you a couple quick examples because this is Terri right here. This is when I met her, this Terri here. All of her current thoughts and actions got her to right there. She had to make that decision and start applying what I'm about to show you to get to Here. So this person here, this Terri, takes very different actions and has very different thoughts than the first one. And it started with making a decision. So right now, today, the first thing in your challenge is to literally make a decision that this is happening, that this is happening. So I want you to say it, and then also you're going to write it down. Today. I decide. I decide now, along with the I decide. Along with the I decide, I want you to think about the word trying versus that. So when you try something, what does that mean when you try something? Like, if I'm going to try to pick up a pencil, I'm not actually going to pick it up. I'm going to try, but it's not going to get picked up. When you decide it's happening, you actually pick it up. So the second part of deciding is declaring. Now, what does declaring look like? Declaring means literally telling somebody or writing it out. Telling somebody, writing it out. And I'm going to give you a quick example then. That way you can take it on today. So about four months ago, I decided, decided that I wanted to learn to do the splits. I've never done the splits in my life. I was never flexible. I never did anything like that. My whole life at 47, I'd never done that. And I decided it was going to happen. But making a decision meant I wasn't going to try to work on it. I was deciding it was going to happen. The next part was declaring it. So I literally went on social media to you guys, on Facebook, on Instagram, everywhere, and I said, hey, I'm going to learn to do the splits in 12 weeks. So what happens when you make a declaration with your decision is nothing gets in your way from making that happen because now you're accountable to other people. So challenge step number one today. Challenge step number one today. And there's different levels of this. You're going to decide and you're going to declare what it is that you want. So where do you do that? You have choices. You could do that on at home. And telling somebody that that counts. You can take it to a level two, and you can put it here in this group. You can write it under this live right here. You can write it into the group somewhere. Say, I decide. I declare either one, but I decide this is happening. But by saying that and telling others it's actually happening. A level three, like, you're fully committed, you're all in. You'll put it someplace else public. You can put it on social media, tell the world what you are deciding and declaring you're going to do. Now remember, if your spidey senses are coming up and going, well, that just sounds hokey. I don't like that. Remember what I said at the beginning of this, that your current thoughts and actions got you to right here, right now, today. So you have nothing to lose by trying something different. Right. So we're not even going to try something different. It's deciding and declaring that it's going to happen. So that's challenge step number one on the state is today, today I decide and then fill that in. You have choices. Share it at home with somebody, share it here in the group, or even better, share it publicly on social media. That's number one. Ok, so then let's talk about the plate. The plate is the nutrition part. Now in this group you were able to download a file. If you have not been able to download the file, we have instructions on this page on exactly how to make sure you get that file. That is meant to be a sample, a sample meal plan. What I want you doing over the next five days is you're going to be planning or building your meal and I'm going to teach you a little bit right now. Remember, I'm teaching you in bite sized chunks so that you can really apply this and make this happen over the week. So what we're going to be doing, what I teach is called unprocessing your diet. Now what does that mean? This is where you might want to replay this or take some notes. So unprocessing your diet means you're going to be eating foods that are natural, that once grew, that are in its most natural state. An example of an unprocessed food would be fruits and vegetables, nuts and seeds, proteins, chicken, fish, anything that's in its natural state, originally in its natural state, that's going to be an unprocessed food. So we're eating natural, unprocessed foods. Now I break foods into different categories and for the sake of. This is what you want to learn. So every time you eat you're going to be having a protein, a carb and a fat. But let me explain what those things mean. So a protein, a protein is any type of meat, fish. So chicken, meat, fish, those are examples. Eggs are protein. If you want to do dairy, like Greek yogurt could be counted as a protein. But every meal is going to have a source of protein. Now on the meal plan, on one of the days I did a sample where I said if you want, maybe you're A protein powder person. I don't love protein powder. I'm just going to be real with you that me personally, I don't eat a lot of protein powder, but I like it in a bind. So if you are a protein powder person, that is an option for a protein. My suggestion is just to find something that's on the more natural side, that you can define the ingredients. But every meal, first and foremost, you want to pick a protein. You can pick it from the list, you can ask questions in the group, you can decide to whatever protein from that list. So I have some sample meal plans on there. You don't necessarily have to follow that exactly. Can you repeat days? Yes, you can. You can have the same thing each day if you want. But number one is a protein. The protein I'm going to choose this morning for me is a turkey sausage. It's a nitrate free turkey sausage. I'm going to have that as my protein. So protein first and foremost. The second category you're going to choose from is carbs. Now here's the deal with carbs. On these five days in this plan, if you choose vegetables, you can have as many as you want. It doesn't matter what type of vegetable. Carrot, broccoli, any, all of it. Vegetables, totally unlimited. You can have them throughout the day. On this plan, as many as you want. If you would like fruit, you can have fruit. On this plan, that's going to count as a carb. Remember, vegetables are unlimited, so you can have that with it. But your carb, if you want a piece of fruit, you can have that. You can have a grapefruit, you could have an apple, you can have an orange, you can have some pineapple, whatever fruit you want. If you're having a fruit though, I want you to stick to a serving size. What does that mean? Like just the piece of fruit. So the apple or the orange. The only exception to fruit, where I want you to have half would be a banana. If you're going to choose a banana, half of a banana. Okay, so we're starting to build our meal. Protein, carb. You can have as many vegetables as you want. If you're choosing a fruit, one piece of fruit. If you want a starchy carb, let's say you want like a sweet potato or some rice, you can have that at the meal. However, the starchy carbs, I want you sticking to no more than two a day. No more than two servings a day. So let's say you really want a potato, you're gonna have a half A potato. A half a potato. The way to gauge it is the size of your fist. The size of your fist. Do you want oatmeal? About the size of your fist cooked? It ends up being about a half of a cup. Rice, half of a cup. So each meal so far, we've got a protein you'll choose from. You're going to do carb that you choose. So you can either choose a fruit or starchy carb, and then you can have unlimited vegetables. Unlimited vegetables. Make sense? Okay. If you're confused at all, please ask questions here because I'm going to make sure that you're clear on this today. And we'll throughout the day be checking this thread and helping you out with this. The other part of the meals is going to be a fat. So we need to have a fat meal. Now you're going to use your thumb. Use your thumb for the fat that you're choosing. Now, what fats are okay? Honestly, most fats are going to be okay on this plan right now. But some of my choices, coconut oil, ghee, which is clarified butter. You can have a nut butter like almond butter if you want almond butter. Size of your thumb, avocado. That's a small piece. Think about that. Size of your thumb. But you want to have a fat with each of your meals, too. So today for the diet portion, just to go over that again, because remember, we're talking state plate and weight. It's 10 for your diet. Your task today is one. Make sure you download that meal plan, read it, look at the categories, and you're going to build your meals today. So build your meals. So, for example, based on what I just shared with you, my breakfast this morning, I'm going to be having a turkey sausage, nitrate free. I get mine from Trader Joe's, by the way, I will cut it up. I will stir fry in a little bit of coconut oil, a little bit of coconut oil, about the size of my thumb, which is my fat. Then I'm going to have a huge bowl of berries. Oh, I forgot to tell you that. Berries, by the way, Berries. You guys, on my programs on this plan, berries count like vegetables. So those are unlimited. You can have as many berries as you want while you're eating with me this week. Isn't that good news? So my breakfast this morning, turkey sausage. I have a big bowl of berries. Big bowl of berries. Okay? And then I'm going to. Also on those berries, I'm going to put a little bit of shredded coconut and a little bit of chopped pecans that's my plan for breakfast. That adds some fat. So my fat, a little bit of coconut oil for the turkey sausage and then I'm going to have some of the coconut and pecans. So that's the breakfast I'm having. On the meal plan you downloaded, there's some other examples. So what are you going to have for breakfast? So today, step number one, download the plan. Look at it. You're going to start to build your meals. Start to build your meals. Protein, carb and fats. At each meal, you're going to share it here. If you have any questions, please share here. Post a picture, ask. I'm here to support you. We are here to support you. So put your meal, what you are thinking in here so we can support you on that. Easy way to do it is to hear what I am eating each day and copy that or use the meal plan as a guide or build your own. Any of those ways. Okay, next level for accountability. Maybe of you guys, many of you might not even know this. You might not know this, but when I built my business originally years ago, it started from me wanting to make a change in my life. And I, for accountability, started posting my meals, what I was eating each day on Facebook. I don't know if you know that, but that's literally if you were to go back eight years, you would see I was posting my meals on Facebook, sharing what I was eating each day for accountability. It helped keep me going. It helped keep me going and it helped keep keep me accountable and help keep me motivated. So I encourage you to do that. So today you're going to look at how can you unprocess your diet and build a meal. That's step one. And what I want you looking at each day, what I want you looking at each day is instead of focusing on what you can't have, like things that you can't have, I want you focusing on am I adding in more of the good Am I getting in the stuff that I get to have today that I get to have? Okay, now a couple quick questions on that before I move over to the weight part. Couple quick questions that I know are going to come up. So I'm going to share this here. The question is going to be, well, how many meals can I have? How many meals can I have? I don't want you. The goal is never hungry, never full. So ideally you're going to have about three meals a day. Ok. And then I have some snack ideas on there. If you're hungry and you want More, which is no problem. Now the next question comes up. Do I have to eat them at certain times? No, you eat them when you're hungry and when you're ready. Remember I told you I was going to keep things very simple? Very simple. Very simple. For you. Alana is saying even high carb veggies. Alaina on my plans, remember? So I don't know if you heard the beginning, but you want to remember you're going to be doing some different things that maybe weren't what you had learned previously, but that's what got you to right here. So, yes, vegetables are completely unlimited on these five days. So trust. Trust the process. Remember that wherever you've been doing in the past, got you to right here, right now, today. So really important. So this will come up. I know, because I've got 10,000 of you on this group. Someone will say, but I heard I can't have carrots with somebody. I'm saying, trust the process. During this week, I've helped tens of thousands of people with fat loss. At last. And this works. I promise you this. If you trust the process. So unlimited vegetables, no problem. Fruits, if you're having that, it's one serving. And banana is the only one that I said half a banana is huge and that's a half a serving for that one. Okay. All the other fruits you can have the whole. Within reason. Okay. So are we counting calories? Nope, we're not counting calories on this. Why aren't we counting calories? Another trust the process. It's impossible to know exactly how many calories we're consuming or how many we're burning. Most of us grossly, grossly underestimate what we're eating and we overestimate what we're burning. So we're going to get away from that this week. We're going to get away from that. We're going to listen to our bodies and we're going to focus on portion that I just went over on the beginning. Okay. Okay. So clear so far on assignments for those two. Assignment number one, decide and declare. You're going to share that what you're deciding and declaring. Assignment number two, we're focusing on unprocessing our diet today and building our meals. Protein, carbon, fat, protein, carbon, fat, protein, carbon, fat. Picking from those categories, coming in here for support, not worrying so much about the why, although I'll teach you the why. But I promise you this is going to work. Okay? Number three, weight. Every day. You get to do whatever workout you want first and foremost. So Whatever you're already doing in addition or not addition to this is completely fine. What I'm going to be showing you is one combo move each day, one combo move each day. That's going to challenge the way you think about body weight and changing your body and what intensity and progression means. Ok, so again, what's going to come up for you? I've done this for years. I know you guys. I know you guys. What's going to come up is you can't change your body in five minutes or this exercise won't work. And again, remember your thoughts and actions. Got you to right here, right now, today. And I'm going to tell you right now that absolutely the right exercises can change your body without a lot of time. And to give you an example, to give you a visual of this, if I told you right now to go do pull ups, real pull ups for five minutes, what will come up for you? I mean, just think about that. Some of you are going to say, I can't do a pull up. Maybe some of you will say, no problem, I'll tell you. Me, I'm extremely fit and doing pull ups straight for five minutes would be very challenging for me. Very challenging. I don't think I could do that, not right now. So yes, the right exercises can absolutely change your body. Same thing. If you were to go outside right now and go sprint, hardcore sprint for five minutes, what do you think would happen to your body? Especially if you did it every single day. What if you did that every single day, what would happen? It would change your body. So five minutes with the right exercises can. Now I'm not going to make you sprint or do chin ups or pull ups right now, but this is what I am going to have you do today. Now remember, each exercise I give you, there's going to be things that come up for you like, oh, but this might not work for me. And I want you to trust and I'm going to show you different modifications. So the goal is each day, as I show you this combo exercise, you need to work in five minutes of it. Now if you can do five minutes in a row, Amazing. Amazing. If you can do 30 seconds at a time, that's amazing too. 10 seconds at a time, amazing. The goal is you're going to get five minutes of it throughout the day. Whether you spread that out throughout the whole day or you do it all at once, amazing. So today's exercise, I almost don't want to even tell you guys what it's called because I know it's going to come up for your brains. But today, for five minutes, we've got planks. Ha ha. But I'm going to show you something here, you guys, okay? So before you get worried about the plank, I'm going to show you a correct and an incorrect way to do a plank, and then I'm going to show you all the modifications. Now, whether you're a beginner and you've never done this before, or you're super mega crazy fit, this is still going to kick your butt for five minutes. So let me just show you what this looks like. So a plank, first and foremost, you can do from your hands or your forearms. But I'm going to show you something. This is a plank position. This is not. See how my back is arched? That is not a plank. That is an Instagram photo. That doesn't do anything good for your core or your back. In fact, that will hurt your back, it will hurt your wrist, it will hurt everything. A lot of times when people say their wrist something hurt during a plank, it's because they're not actually using their core. So an actual plank looks like this. You're going to squeeze your glutes, you're going to flatten your back just like this, very neutral. So what I'm doing is from here to here, I am squeezing. It is intense. Squeeze, intense. If I show you my abs, you can see that they're flexing right now. There is very intense. So the key with this now, if you're a beginner and you're panicking right now, let me tell you that you can do a plank from a table or from a chair. So. And actually, on Instagram this morning, there's a picture of me on a chair doing a plank. Here's the table. This is also a plank. This could be beginner. But when you're here, you are squeezing your abs. So you're not here. You're squeezing everything here, everything here. Squeeze, squeeze. Just like that. Okay, that's a plank. Now, you can do it from a chair, a bench, a table. That's level one for beginners. You can all do that. Level two would be coming down to the floor. Okay, playing here. Now, if someone's saying, my wrists hurt when I do planks, I get that. So here's what you're going to do. Two reasons your wrist might hurt. One, your wrists probably hurt right now because your core is not taking over for that. That's first and foremost. So recognize that. But you don't have to come up on your hands. You can come on your forearms. Let me put it down just like this. Forearms, that's another option. Hands, Forearms. Now remember, back is flat, back is flat. In the plank, totally flat. Glutes squeeze. You are tightening your core ribs to belly button. Tightening it and holding it. And you're squeezing, you're squeezing. If you're super fit and you're rolling your eyes, go. Try it for five minutes. If you're a beginner, I want you to try it. Try it from a table, try it from a chair, try it from a bench. Your goal is five minutes today. Remember, straight through or take breaks. You can do a minute, take a break, 30 seconds, whatever it is, but that's your goal. Who's in? Can you guys do it? Okay. I would love to see a picture of you blanking. I would love to see it. Post it in here or if you want, post it on social media, you can use hashtag quickbodyreset. That way I can find you on there. If your account is public, I can see it. I would love to see who's doing it so I can help support you and it'll be awesome. Okay, let's see. I'm gonna take a few questions. Let's see. See a few questions. Okay, I've got a. Let's see. Oh, somebody's asking about vegetarian versus vegan for nutrition. Okay, so my plans are not vegan. I'm just going to be upfront. My plans are not vegan. Does that mean you can't do this program? No, absolutely you can. You can still do this and you can still do the workouts, the mindset piece. You can learn what you're learning from nutrition and your place. I am not the one to support and help with the actual vegan meal plan. I shouldn't be upfront. I don't eat vegan. I don't. I love it for ethical reasons. And if that's something that's important to you, I'm not aligned with it for fat loss. I'm just not. I'm a fan of a plant based diet, adding lots of vegetables, fruits, nuts, seeds, all that. But I don't personally eat legumes, lots of grains, soy, any of that that goes with that. So if you're a vegan, amazing for you. If it's working for you, keep going. I'm not going to challenge you on it, but I just want to be upfront that that's not where I'll be really coaching into for this. But you can still join the challenge. Vegetarian, easy. Especially if you're a vegetarian that eats eggs and dairy. You can absolutely have those. You can have your protein powder. You can do all of that and still follow along. So. Absolutely. So, Joy. Okay. Joy has the eggplants are my least favorite. That's okay, Joy. Remember what I said at the beginning of this. I don't know if you heard at the beginning that really our thoughts and actions got us to right here, right now. So you can completely change your mindset around it this week when you see what it does for your body. And so that's number one. All right, guys, I am so excited for you. I can't wait. Let's do this. It's going to be a great day. So remember, what are we deciding? What are we declaring? What are you focusing on for your diet? You've got this. If anything comes up in your mind where you're like, oh, I don't like this. I can't do it, ask yourself that question. Is what I've been doing, what I've been believing working for me right now? Just keep asking yourself that. If it is amazing, then you don't need a challenge. You don't need me. You got this. You can just be in here and have fun with us and do the things that you want. However, if you're ready for a change and you're ready to do something different, something that lasts and works, then have an open mind and let's go. Okay. Tonight at 4 o', clock, I'm doing a masterclass. I go deeper. I can see you, you can see me on that. It'll be a deeper dive question, answer these topics and a little bit more, but going a lot deeper on it. So I'm going to invite you to join us there. We'll be sending out an email and also posting in the group the exact link to join us. And I can't wait to see you Gu tonight. Bye.