Day THREE - Here is your MISSION for today! | Natalie Jill

Good morning. Rise and shine. Day three of the challenge. Good morning. Good morning. Good morning. I hope everyone's doing well. If you did not check out last night's masterclass, it was awesome. We had a great response to it. We posted the replay for you in the group and we also sent it out on email. So congratulations. You're on day three. You're doing it. Awesome. I want to first and foremost acknowledge you all for staying committed, for deciding, making a decision, doing this and staying committed. I've loved watching you post and share your exercise of the day, sharing your meals, sharing what you decided, sharing what you declared, all of it. So thanks for showing up, thanks for staying committed, thanks for doing this. First and foremost, I wanted to touch base on real quick the master classes. So. So the masterclasses this week are each evening at 4pm Pacific Time. So that's 7 o' clock East Coast Time, not 9 or 10 East coast, it's 7 East Coast Time or 4 o' clock Pacific Time. So there's a little bit of a miscommunication on that and I apologize. I know that there were some people on a lot later last night and the calls are always at 4 o' clock Pacific. So East Coast 3 is three hours ahead. So what we did is we've been recording them and we posted the replay in the group so you can find the link. It's right now currently pinned to the top. And then we also emailed it out to you. So again tonight, Thursday night, Friday night, it'll be the same time, 4 o'. Clock. So if you can jump on live, it's the same exact dial in link, would love to have you. And we'll also be posting the replay on that. So if you missed it, definitely make sure you check that one out. Lots of good information last night and we're going to go deeper again tonight and answer all the questions that come through. Okay, so what's today's assignment? Who's excited? Who's excited? Who's excited? So today's assignment number one. Let's talk about. We're gonna talk about something big. This one's. We're talking about willpower today. So I know many of you are aware that this challenge is just the beginning of something, right? This just real talk. This challenge, five days could be the beginning of something great for you. It is just a start, though. It is only a start and it gets you on track for the right things. And what I'm doing is I'm setting you up to win, to, to carry on to carry on. Now, what will really make this stick is if you live this life. And that's why I'll have a full body reset, by the way, open for enrollment on Thursday morning for those of you that want to go deep for six weeks so it fully sticks. Okay, so step one. I'm doing things in order, by the way. I'm doing things in order. So if you have not done day one or day two, I highly suggest starting with that, Even if you're just joining us on the challenge now, taking today's information, but go back and start with day one, day two, and then now day three, I'm doing things in a very specific order. So today I want to talk about willpower. Willpower. And I'm going to give you a little secret weapon to go deeper on that, because how many of you can relate to? You get on track with the right idea, the right plan, the right thoughts, and then willpower gets in your way. Like, a friend invites you out to go eat, or you're sitting on the couch and you just start craving something, and next thing you know, you start going back to old ways, and willpower kicks in. Like, you don't want to get up early, you want to sleep in, or you want to eat that donut, even though you know you really shouldn't. Willpower gets in the way. Willpower gets in the way. I'm going to give you a secret weapon today. So many of you did the first step of making that decision and declaring it, and that's awesome. And then you started looking at false assumed truths, like, what's in your gap? What's getting in your way? So the next thing is, I want you to think today. Your assignment today is to think about why. Why you actually want something. So if you're here because you want to lose weight, for instance, or you want to get stronger or you want to feel better about yourself, you want to get your confidence back. I want you to go deep into that. Why? So this could take you all day to really go deep on this. So you want to think through that. Why? So, for example, a lot of times people come to me and they say, natalie, I want to lose weight. And I'll say, well, why do you want to lose weight? And they'll say, well, I want to be thinner. Okay, great. You want to be thinner. That right there would not be enough to battle willpower. We have to go deeper than that. So my next question would be, well, why do you want to be thinner? And you'd have your answer to that so you'd say, well, I want to. When I, you know, when I get up in the morning. Right now I currently just stare in my closet and there's. I don't feel good about myself. Like nothing feels like it's going to fit or make me feel good. So I get depressed each morning. Okay, so what happens when you get depressed each morning? Well, I don't get to grab something stylish or cute and I don't feel good about myself. And next thing you. I'm like grabbing baggy clothes that I wore last week and I feel like I'm in hiding. Okay, so what happens when you feel like you're in hiding and you're wearing baggy clothes? Well, I shrink down. I shrink down like my shoulders aren't up straight. I'm not making eye contact with people. I just don't really want people to look at me today. So I don't feel confident. Okay, so what happens when you don't want people to look at you and you're not making eye contact and you're not feeling confident? Well, then I'm in my own head and I'm not present. I'm thinking about how I feel. I'm self conscious about how I feel. And I'm not focused on other people. I'm not focused fully on my job or my career or listening to somebody else or connecting with people. Okay, what does that do to you? That would be the next question. That would be the next question. So what this means is you're not going to take your first answer for why you want something. You're going to go deeper than that. You're going to go deeper to that to get to the root of why you really want something. Because when you figure out why it is that you really want something, that is the way that you overcome willpower and motivation. So in Full Body Reset, which I've been talking a lot about, we go deep in something called a driving core motivator. We're doing a mini version of that today. We're just going to scratch the surface because I do believe, I want to be clear about this. I do believe in taking massive action. However, massive action gets overwhelming for people. So I'm breaking things down in bite sized chunks this week so you can get little glimpses of things. So your driving core motivator is a whole other label. But today we're going to go on the why. So just why? Why is it that you want what you want? I want you to think about that today and I want you to get really raw and real and into your body of why you want something, why you want it. And this is going to be key for you because when that willpower, when that temptation sets in, you'll go back to your why you want something whys carry you through, give you an example of a why. So this morning, so being up right now to talk to you at 6:00am, which means I got up about 5:00am now, if I just said I have to get up early to do a live, if I had that story, I have to get up early to do a live, and then my bed felt more comfortable, I would stay in my bed. Okay? So my why is not just I just got to get up and do a live. My why is I have people that join the challenge. My why is people are depending on me. My why is people are depending on me. And if I don't show up, then I can't help them. My why is if they don't show up and I can't help them, then why did I do this challenge? It goes deeper. It goes deeper. Do you see where I'm going with this? So you want to get clear on why you want to be thinner, why you want to be happier, why you want to be healthier, why you want whatever it is that you want. And this is with anything, anything you want in your life, by the way, you want to go deeper to that why? That's what helps you overcome that willpower. So assignment number one with changing your state, because remember I talked about every single day, we're going to look at changing your state first, mindset, motivation, then planning your plate, then loving and losing your weight. So assignment number one, first step today, why do you want? What it is that you want? I want you to think that through, take it a step further. When you're clear on it, post it in this group. Let us know why it is that you want, what you want. Got it? Awesome. Awesome. If you know it. Now write it down. I'd love to hear that. For those of you that have done full body reset, you have your driving car motivator. So you know how to do that exercise. So. So you can share that. Share your driving core motivator. And the next question that usually comes up is that the next question that comes up normally is that your why can change. People say, well, does it have to stay the same? No, it can change. It can be different at different times in your life. Okay, let's go on to the next thing. Okay, so talking about plates right now. Talking about plates and planning your plates today. And I'm going to do a quick assignment on this. So today I want you to focus more on. We looked earlier this week at why you want to focus on adding in more of the good, which makes less room for the bad. This is my number one rule. So when we look at unprocessing a diet, if you're following along from day one and day two, you're clear on how to unprocess a diet and what that means. When you focus on adding in more of the good, you make less room for the bad. So instead of saying, I can't have all these things, what I want you looking at this week is how can I add in more of the good? How can I add in more lean protein? How can I add in more healthy fats? How can I add in more vegetables, more healthy fruits, more water, more movement? How can I add in more of the good, which makes less room for the bad? So today, what I want to talk about is vegetables. So let's talk about vegetables. Vegetables in my plan are completely unlimited. They are unlimited for a lot of reasons. One, they're extremely low on sugar, they are carb. But they're very, very low on the impact they make. Plus they are very, very healthy for you. They add a lot of phytonutrients, which help fight disease, help prevent disease, help reverse things, help you feel better, help you focus better. Vegetables are essential, essential nutrients. They're so critical to get. You cannot get all the vitamins and minerals you get from vegetables in a pill. So vegetables are unlimited on my plan. The other benefit of them is, remember yesterday we talked about adding more water, adding in more water. Vegetables are volume water based, so you are actually hydrating by eating more. So today's nutrition assignment is we are going to cram in as many vegetables as we can because remember, they are unlimited. How many vegetables can you get in today? Now, we've talked about balancing meals. Protein, carb and fat. Vegetables are unlimited. You can eat them at all times. So I want to add in as many as we can today. And to give you examples of how you can do this, you could cut up some raw vegetables and carry them with you and you can snack on them throughout the day. You could bump them up in your meals. If you're having a soup, you can add in more vegetables there. If you're having a salad, you can pile it on in addition to the lettuce. How can you add in more for your snack today? Could you cut up some vegetables and do that with some nuts or seeds or some hummus or something else on the side. If you're having a smoothie for breakfast, could you add in vegetables to your smoothie? You won't even taste them anyway. Can you add them in? So your challenge today is how many vegetables can you get in? How many can you get? And you can't overeat the vegetables. Now just a little quick warning. Corn and potatoes, they're not vegetables. They're not what I count as vegetables. All other things, they count. So think greens. Think celery, carrots, green peppers, red peppers, tomatoes, kale, arugula, vegetables, onions. You jump in here if you have a question about it. You can also post it in the group. But I want as many vegetables as you have. I want to plan your plate today with a lot of vegetables. We're focusing on additional. A lot of benefits from that. And you're going to experience them yourself. You're going to be more hydrated. You're going to be more full. You're going to get more fiber. It helps keeps you regular. And you're going to watch how your cravings start to dissipate. Because we are adding in today, we're focusing on adding in the good. We're adding in more vegetables. Who's with me? Who's with me? You got it? Okay. Adding in more vegetables. Okay, that's assignment number two. So assignment number one, we're going deep on your why. Assignment number two, we are focusing on adding in more vegetables today. Now I'm going to get to the weight thing, okay? So first and foremost, and I'm going to go a lot deeper on this topic tonight. Tonight in the live. But tonight, we're going to be talking about muscle versus fat. Guys, let me show you what this is. You know what this is? And this is. These are both. Both of them are £5. If I put them both on the scale, they both weigh 5 pounds. They both weigh 5 pounds. However, notice the difference here. Muscle takes up less space than fat takes up less space. So five pounds of muscle and five pounds of fat, even though they both weigh five pounds, technically, they look very different in clothes. They look very different on your body, they take up very different space. So what we are working on is fat loss. Fat loss. So there's a lot of diets, a lot of programs out there that guarantee all this crazy weight. But what are they losing? Muscle or fat? What are they losing? So when you're doing things correctly, the scale number is not as significant as your measurements. And. And what you feel like what your clothes fit like and that's because of this. Muscle versus fat. So muscle does not weigh more than fat. Let me be clear. Muscle and fat weigh five pounds of fat. Five pounds of muscle both weigh five pounds. They both weigh five pounds. You put them on a scale, they both weigh five pounds. One takes up a lot less space than the other. How do we lose fat, maintain muscle? We start with the stuff that I'm teaching you. I'm going to go deeper on this topic tonight, but I wanted to show you this visual right now so you have an understanding of what we're working on. We're working on getting rid of this stuff, not this. Ok, today's exercise. Ready for it. Ready for it. Day one, we did planks. Day two, we did wall sits. How you feeling from those? How we feeling? You can repeat those by the way. You can keep building on this if you want. Today's five minute one. Ready, Ready, ready. Who has a guess? Who has a guess of what? I'm going to show you. We're building on a plank, but today we are going to do. Let me get this set up for you. Ta da. We are going to work on push ups. Push ups. Yep, yep, yep. I'm going to show you some variat here. So beginners, advanced, doesn't matter. You can all do this. Let me show you what was happening. Now, remember the plank position I showed you? Day one, how we have a neutral back. We take that C curve out of our back, we have a strong straight neutral line. That's the position you want from a pushup. However, let me take you through the steps here. Okay, phase one, you're a beginner. Say you're a beginner. You're going to start on a tabletop or countertop or high chair. So I'm going to demonstrate what this looks like here. I got a high chair right here. Can you see me? Ok, level one, you're on a chair. You're here. You can be higher too. It can be up here. Level one, you're on a chair, arms across and we're pushing up. Just like that. Just like that. Okay, let me show you something. Your hand position matters. If you put them in close here, you're going to work your triceps. If you put them out further, you're going to work your chest. I want you experiencing both of them. I want you to play with both. You can even alternate tricep chest. Tricep chest. Or you can focus like 30 seconds on one, 30 seconds on another. But the easier, the higher you go, the easier it is. So if you're up on a countertop, that's going to be easier. You can even do this on a wall. You can do it on a wall just like that. Okay, that's level one. It's totally fine. Wall, counter, chair. So you'll start where you are. Level two, you're a little bit more advanced than that. A little bit more advanced. Level 2 would be a push up from your knees. Push up from your knees. So let me show you here. Here, just like that is level two. Remember, hand position matters. You can play with triceps or that or chest. Level 3 is a standard push up that looks like this. Move your chair away. Standard push up plank position. Remember I taught you that. Boom, boom. Okay, that's standard. That's going to be challenging even if you're advanced, especially when we get into the five minute roll. Okay, now you're super advanced. You're stud. You're super advanced. You want to really challenge yourself. We're going to do a decline, A decline push up, which means your legs come up on a chair, you're in a decline. Boom, boom. What? Challenging? That's still too easy. Put your feet up on a wall, bring them higher. The higher your feet, the lower your hands, the harder it is. So today's challenge we are working on push ups. From wherever you're starting, you're advancing to where you need to be. Ok, now how can you do this? Today you can do all the positions. You could start level one on the wall, go to the chair, gradually increase, try them all. That's a great way to do these today. Or you can pick one of those positions and stick with it. What's the target? What's the goal? Five minutes. Remember, five minutes each day is what we're doing now. Here's the deal. You don't have to do five minutes all at once. You could break it up, you could do 10 seconds every few minutes. You could do 10 seconds throughout the day, 30 seconds a minute. I'm going to tell you right now, I can't do five minutes straight of a push up. Most people cannot. That's very challenging. That is challenging. But yesterday, last night we talked about progression and intensity and that's what we're working on. So we're increasing, we're working harder, we're making it more challenging as we go. So you got this. So remember earlier when we started this challenge, I said that I'm going to change the way you think about exercise. Sometimes people say well, is five minutes really enough? 10 minutes enough, 30 minutes enough? I'm saying how hard are you working? Because if you're spending an hour, an hour and a half at a workout but you're not doing this type of intensity, you're wasting your time. So of course five minutes is plenty when you're doing this challenging stuff. No, I'm not going to tell you not to do other things. You absolutely can do other things if you want to. You don't have to. I'm giving you a five minute challenge every day. So that's what we got today. We're doing the push ups, whether you're decline inclined, straight, whatever. If you're just joining us now, make sure you watch this from the beginning because I went over all the assignments for today. All quick, you've got this. Who am I going to see on the Zoom tonight on the live class tonight at 4 Pacific Time. Are you going to be on? It's the same link as the last two nights. We'll see you on. We're having an issue with the text reminders by the way. I'm sorry you guys. I know some of you got the text super late. We sent it out through a mass text and we had no idea that there would be a delay like that. So I apologize when working through that glitch. But just know you can find the link for the call on here tonight and I can't wait to see you guys. All right, I will see you today at 4. Also mark your calendar if you are thinking about the full body reset, which is a much more deeper dive to this. It's six weeks. We open registration open enrollment for that on Thursday morning at 6am That'll be live and open for enrollment. I'll see you guys later. Have a great day. Bye.