Quick Body Rest Challenge Day 3 PM LIVE Master Class | Natalie Jill

Hello, everyone. Hi.

Hey.

Can you hear me? Okay, just wave like that if you can hear me. Okay. I want to make sure everyone can hear me. I've muted all of you on entry, so I just want to make sure you can hear me and then I'll unmute you as we have questions. Awesome. Awesome. Okay, just a quick show of hands. Thumbs up if you did this morning's challenge. I'm just scrolling real quick. I want to see who did this morning's challenge. Thumbs up. Some of you have double thumbs up. I love it. I love it. Awesome. If you didn't do this morning's challenge yet or if you missed the video, it is pinned in the Facebook group. We also emailed it out to you so you can find it on your email as well. So definitely do that now. All the morning challenges, it's great to stack them, by the way. It's great to stack them. So you could do like the plank challenge and then you could do, you can combine them, you could do that and you can add the wall sits, you can add the push ups. So you can mix and match or you can stick to the five minutes a day, whatever you want to do. You can even mix and match and say you're going to do five minutes and combine them. That's another option too. So can't wait to show you the move tomorrow. Tomorrow morning. Okay, so let's see. Let me get make sure I'm recording here. So for those of you missing it. Awesome. Got it. Okay. All right, so just a quick recap before we jump into tonight and I do want to share. I'm going to start in the same sequence every day on these master classes. So we will start with some motivation mindset because I do feel that is the strongest area that helps shift things for you. And then we are going to move into nutrition and addressing workout questions. If you have got any questions. I want to answer as many questions as I can tonight but make sure you ask them when I am on the category. So like if you have a mindset question or what I am talking about earlier, post that question while we are in there and then when we are on the nutrition side post us questions and. And then I do notice a lot of you like to send me a private message. My request is to not send them as a private question if you can only because I'm focused on looking at you and talking with you and seeing hands raised and Liana supporting me with the chat. So I want to make sure she sees those chat questions as well. If it's really a private question. Tag her privately on there so she can see the question versus me, because I don't want to miss any of your important questions. Really important. Okay, let's get started tonight. So just a quick recap. So what got you to where you are right now, or especially where you were before you started this challenge was specific thoughts, actions, and beliefs. And I am going to hammer this home a few times on these calls because this is so important to grasp. Because when we go back to old ways, this is going to come up as a memory. So what got us to where we were before we started this challenge or even right now today, are specific thoughts, actions and beliefs. And those habits. And as we chatted yesterday, we all operate, all of us operate in a system of past beliefs and experience that make up exactly who we are today. So we are literally a walking, talking, breathing result of those past experiences. All of us, every single human on the planet. Is that so? What that means is those experiences become stories that make up our lives. So to give you an example, this applies to every area of our life. To give you an example, when I was a kid, this has nothing to do with fitness and nutrition, but when I was a kid, my dad used to do everything technical for me. So some of you can maybe relate to this. So if I had a technical toy, and I'm 47, so they weren't as technical as they are now, but if I had a toy that had to be put together and it was technical and hard and challenging, my dad would grab it and do it for me. Or if I had something, anything challenging tech on my car or when I was 16, he would do it for me. So as a kid, as a teenager, my dad would always jump in if it was challenging, technical, and hard.

So.

So I formed a belief and a story around that I can't do technical because somebody will rescue me and do it for me. So I formed this story, and at age 47, it still makes up a big part of my belief system where I literally will get an initial anxiety thought around anything technical before I even look at. I know I can do this. So I've had to really reprogram myself to recognize that and go, you know what? I can do technical things. It's a mindset shift. It's a belief in myself. That's a story I made up in the past, and that lets me. That opens up new worlds for me. Another thing that came up around that, just to give you an example, is my daughter, who's 11 over Christmas time, she opened up. She got a Nintendo Switch. Nintendo Switch. Some of you have kids and know what that is. And she opened the box, and as she's opening it, and she was excited, I said to her, give that to Brooks, who's my husband, and he'll put it together for you. And she said, mom, I can do it myself. I'm 11. I know how to do this. I can do it myself. And I thought, oh, my gosh. That's an example of a past pattern, belief, thought action that I was carrying with me at age 47, and I was putting that on her all because of something that happened to me as a child. This happens to all of us, whether it's a belief we have around technology or around our own body or anything. I can think of countless examples. I think of examples of my family, all my family members, literally everyone in my family that has passed away died of either a heart attack or cancer. So, like, I have this. This belief system around. That's what happens in my family. Genetically, we get those things. Well, that changes my actions in life because I have this belief around that. So all of us are carrying around these past thoughts, actions, and beliefs that make up the story of who we are now, today. And what that means is that we are battling this every day with when we want to achieve greatness. So what that means is that these stories, they keep us safe because they're familiar to us, but they also keep us away from achieving greatness and achieving possibility because we have all of these beliefs that we're battling in our minds. So that comes into this thoughts. So now I know that you all are starting to see this because I've been speaking into this each day, and I know that especially on day three of this challenge, you're starting to get this. And I also know that many of you are here for more than just weight loss and exercises because that we could get from a lot of different places. So I know you, and I also know that you're here. We spoke into this the other night not just to try something else, but rather to, like, truly step into your highest self this year. Right? That's what you all want this year, and I'm hoping all of you are there, and that's why you're here in this challenge right now. And I just wanted to point out again that I know that you all see this, and you're starting to get this on day three of the challenge that we have to start shifting beliefs and doing new things and start committing to get different Results. And what that means is that this five day challenge is just the beginning. It's just the beginning of a journey and it's the beginning of a process. And it's what you do after these five days that's going to define the rest of your life and define those results that you have carrying forward. Ok, so so far, so far, just a little brief recap what we decided and some of you are joining this call for the first time. So I'm just going to quickly recap. And I also like bringing these points back up because they're important points and I want them to really stick for you. But, but number one, we all learned the power of deciding and declaring and I hope you take that into your life in every direction now. Because when you literally make a decision about something and you declare it to others, it happens. It happens. Just because you decided and you declared it, you find a way, you find a plan, you find a path to make it happen because you decided and you declared. We also covered the power of committing versus trying yesterday. We covered, like when you say, I'm going to try something, there's no commitment behind that. There's no guarantee. But when you literally just commit, it makes a big difference. Right? So I hope you've seen this in your days, every day doing this. And then we also covered this morning and I'm going to dive a little deeper into this. That a little bit about motivation and willpower. A little bit about motivation and willpower. And before I jump into that, just real quick, I just. Is there anyone on here? I would love to take a share. Does anyone have a share where they applied? Not the nutrition or the workouts yet. I'm going to get to that. But apply any of these mindset things and it made a difference for them today or this week. I'd love to take a share. If anyone's open to it, just raise your hand physically or the cartoon if you've got a hand up.

Let's see.

I'm just going to scroll real quick and make sure I'm not missing anybody. And then, Leanna, if you see anyone, you can tell me too. So anyone's hand up? Hand up? Or is everyone. Let's see. Oh, I see a hand up. Just passed it. Hold on. Stand. There we go. Nancy. Hi, Nancy, I'm going to unmute you. Hi, Nancy, can you hear us? Oops, I can't hear you, though. Nancy, can you hear me? We can't hear you. You are muted on your end. I'm sorry, Nancy. I tried There, let's see. I'll circle back to you. Anybody else want to share something that came up for them? Oh, Jennifer Booth. Hi.

Okay.

Hello.

So for the morning, the 6am classes. Sorry, I'm on my campus. The 6am class. The 6am Facebook Live. The second day, I literally. I Woke up at 6:00am I was like, oh, okay, it's 6:00am they might be starting. I'll just go check it out later because they're gonna keep the recording on. And in my head, I just stopped and I said the same. The choices that I've made at this point got me to this place. I have to change my choice right now or I'm not gonna change the outcome. So I literally watch what I'm telling my friends. I have a friend doing it with me. And I was like, I had to do that this morning and tell myself, no, wake up. And I'm definitely not a morning person.

Yeah.

But at least that's what my story was. So I'm changing that. And every day has actually been such a pivotal change in my way. My outlook has gone for the day to get up and go to those 6am Facebook lives.

I love it. I love it. And I have the same story, by the way. Jennifer, thank you. I have the same exact story that I'm not a morning until this day. Like, even this morning, I fight that, you know, And I have to do exactly what you're saying.

Like, okay.

Yeah, yeah.

I do have one more encounter, too. Last night, I ended up doing a few things with my kids after school. And it just pushed us back with, like, not planning ahead for where we were going to eat and when we were going to be able to eat, because where we had to go. So I got to the place where I just ate what was in front of me, a small portion of it, but it was, like, just enough to get me by that moment. But it wasn't a good decision. So normally in my head, I would just say, you know what? I've already messed up for the night. I'm just going to go to town. So whatever is in front of me, I'm just going to go and eat it. Well, by the time I got home.

I go, it's kind of late.

Am I just going to skip eating? But no, I'm actually hungry. My body's telling me to eat something. So I made some eggs and just put it with some vegetables. And I had, like, leftover potatoes from, like, two days ago. So just did that.

And at least it was a small.

Victory in the Sense of not going down the same road I normally have gone down.

Thank you.

Yeah, I love it. Such a great win, such a powerful win. Thank you for sharing. I want to say to everybody that this is when you make a shift in your life about your mindset and you start realizing the importance of deciding, declaring, committing, not trying. And what I'm going to even teach you today, it takes a while to become a habit. I just want to be really clear with that. So, like it's a constant reminder. It's surrounding yourself with an environment, with a tribe, with other people that support that or it's very easy to go back to old ways and it's really critical to recognize that and to be kind to yourself because you're battling 30, 40, 50, 60 years set in one way, one story. Right. So having a couple days, it feels good in the moment. But just know that you're battling that, that constantly and battling that story. But it's important to recognize that we also covered false assumed truth and I know that's coming up for a lot of you, like recognizing those stories, those false assumed truths that we're telling ourselves. Would anyone like to share what they are learning about that? Just raise your hand if you've got any. If anyone would like to share.

Let's see.

Stephanie, is that you? Hi, Stephanie. That was my daughter. Thank you. She just wanted to say thank you. Okay. I see seals, computer, iPhone. I can't see your name but do your hand up. Hi. Hi. How are you? I like your background there. Oh, thank you.

I was playing around with my phone and found the bridge so I stuck there.

Yeah, no, but as far as false.

Assumed truths, now that I'm 50, my body is changing a little bit.

I'm a single mom.

I'm really, really busy and not quite as toned as I want to be. And sometimes I look in the mirror and I'm just like, you know, I'm not happy with what I see, although.

I'm pretty fit from, you know, for my age.

But I have to turn that around in my head and I have to start instead of saying what I don't like, I've started to say what I do like.

Yeah.

And that's making a big, A big difference in just the way I feel all day long, you know, and just turning that negative around into a positive, the fat into a, you know, a positive. So, yeah.

Yeah. Thank you for sharing. That's awesome. Yeah, thank you. Ok. So we've learned a lot so far. So I want to build on that today. I'M going to start with building on that. And then I do have a guest that's going to share a little bit with you. And you're going to love this guest in just a minute. But what I want to touch on today is, and you're on this morning's live, you got a little glimpse of this. But the secret to willpower and motivation and staying motivated is getting very clear, very clear on why you want something now in full body reset. In my six week program, we go deep into something I call a driving core motivator. And we go a little deeper on this so it sticks. But I'm going to give you a surface scratch on this that'll help serve you. So if I ask you why you want something, there's the immediate answer and then there's the real reason. Then there's the real reason. So, for example, if I say, why did you join this challenge? Your answer, your first answer. And I want you to think this as I'm asking it. Like, if I say, why did you join the challenge, what's the first thing that comes to mind? Like, think what that is. If you have paper, write it down. So I'm going to take you through this exercise. Like, why did you join this challenge? And just to jog some of your memories on this. Like, some of you came because, you know, you just want to lose weight. Some of you came because you want to learn new exercise. Some of you came because you said you want something done to you. Like, give it to me, do it to me. Like, I'm going to magically, you know, do something to you and make it happen. Some of you came because you wanted to learn new recipes. Some of you came because you're just curious, but why did you join it? And then the question I want you to ask yourself underneath that is why, but why? And I want you to answer that, but why? Okay, then what I want you to do, you've got two levels there. I want you to number number those one and two. So the first question I asked you is number one, number two is the why. And then I want you to number three through eight right underneath it. And what I want you to do in three through eight, you don't have to do it right now, this second. But I want you to do this, this is an assignment for sure to help shift you keep writing. But why? But why? That 10 levels deep, that's your why. That's your real reason. So I'm going to take you through a little example of this exercise and I Do this with pretty much every goal I've ever had. So if I say, if somebody says to me I want to lose weight, I'm going to say, okay, that's what you're coming to me for. But why? And you're going to have an answer to that. An example would be because I don't like the way that I look. Okay, that's two. But why? Well, because I used to be thin. I don't like how I look now. Okay, it's three. But why? Well, when I was thin before I was healthy, I had more energy, I was more confident. Heck, I was a cheerleader in high school. I was what? You know, you go on that. Okay, but why? Well, when I was that, I had more confidence. I had a bigger social life. Okay, but why? What does that mean? Well, I had more fun in my life. I was more focused, I was more energetic. I was excited to go out and be social. But why? Do you see what I'm doing here? Just nod your hand, head or wave like that. If you do, I'm going deeper. Because that real reason, when we get to the root of the why, that's when change and possibility happens. But if we stick to the surface level, what happens is somebody slips you the glass of wine or you see the donuts or you're tired or you don't feel like it, we start letting feelings overtake our actual why and our actual goals. But when you know your real why, it becomes a driving core motivator. It becomes your real passion, your real reason, and it's what makes things stick. And something dramatic happens when people get to the root of their why, when they get to that deep level. So what I want to invite you to do, and you may not finish it on this call right now, but I want you to really think through this and look at it. What is your why now? I started this this morning in the challenge, and I asked it, and I'm asking it again tonight because I realize this is not an easy process, and it's something that we tend to have a surface level answer right away. But when you actually get to the root of the why, nothing will stop you. Nothing will stop you. Literally nothing will stop you. So what that means is you get freedom for really being clear on your why. So when you say, I don't know, I don't know, that's not freedom, but getting really clear on your why. Everything will work out. Everything will work out. And you always find a way. Many of you have heard, I know if you. Especially if You've listened to any personal development or business coaching at any time, you hear that people get very clear on what they want and why they want it, and then the how reveals itself. Because if you put the how first and you're not clear on what you want or why you want it, it's very difficult to make it happen. Like, nothing will make you happy. So getting really clear on the why is critical. Okay, anyone have any questions about this part or anyone want me to help you take you through this process, just raise your hand and I can help you figure this out.

Let's see.

I know people get quiet and shy on a recorded zoom, so I understand that. But if you want the coaching or the help, I'd love to support you through this and help. Let me tell you, I'll share this. If we get to your why, like, results happen. Like, no joke. Like, because you're. There's nothing that will stop you when you get to your why. So by volunteering, it might feel a little scary or intimidating, but we're going to make massive things happen. Does anyone want to share? Raise your hand. If not, I'll keep going.

Let's see.

Rose, do you have your hand up on purpose? Is that you?

Yeah, that's me.

Hey, Rose. How are you?

Good, thank you. How are you?

Good.

So, yeah, I volunteer because I've been trying to figure out my why for years.

Okay.

I have no problem doing that.

So when I ask you the first question, what comes up when I say, why did you. Why? What's your goal?

What do you want initially? Health.

Okay. You want help, so I'm gonna take you down this process, but why do you want the help?

No, health. Health, Health.

Okay. Why do you want health?

Because I. In the last years, I've become a type 2 diabetic.

Okay.

And I also have high blood pressure.

Okay. And so having type 2 diabetes and high blood pressure means what to you?

It means that if I don't lose this weight, I could not be around a lot longer.

Yeah. And if you're not around a lot longer, what does that mean?

That means to me I won't get to see my granddaughter grow up.

And if you don't get to see your granddaughter grow up, what does that mean for her?

For her? We're very close, so I think it would be a huge impact.

Yeah. And what would that mean in her life if it was a setback for her and she didn't have her grandmother?

Wow. Okay.

Okay. Just so you know, Rose, just to give you some comfort here, When I see emotion or feel it like that, we're onto something. We're getting close.

Yeah. I just, you know, for me, I want to be there for her, and she's my only granddaughter right now. I don't know how many more grandchildren I have, but it's been the biggest blessing in my life.

Yeah. And for someone, that's the biggest blessing in your life. You not being here for her would be devastating. Got it? Yeah. Thank you for sharing. Yeah. I hope that gives you around this, because that is your why right there.

Yes, definitely. That's the first time I felt like that, so thank you.

You're welcome. So, Rose, let me just share. When something's temptation and we're just scratching the surface right now, we could go a lot deeper on this. But what I want you to know is when willpower is not there or you're feeling like I don't want to manage my health or whatever is coming up for you, that's what you want to remember this conversation and that why. And it's going to shift how you make decisions and the actions that you take.

Okay, that's definitely a good reason. Yeah, I'll definitely think of that.

Thank you for sharing, Rose.

No problem. Thank you.

You're welcome. Okay, let me just hang on a second. I'm going to mute all and then make sure you can hear me. Okay. Can you hear me okay, still? I just muted all again. I want to make sure. Okay, cool. Okay. I have somebody on. Let me see if I can find her really quick. Nicole, raise your hand. Raise your hand so I can find you. It's when I have a lot of people on, it's sometimes hard to. I told her she had to shake her hand vigorously so I could find her. There she is. Okay, unmute. You're unmuted. Hi, Nicole.

Hello.

Hello, hello, Hello.

Okay, so I. This gorgeous girl that's on right now, you guys, I just want to show you this. See her? Nicole, can you stand up for a second? Because I just need to see, like, see you. Okay, I'll take my coat. Okay. Look at this little healthy, hot model thing. Okay. Okay, can you guys see this picture? Can you see this picture right now? Is this coming through? Okay, this was Nicole when I met her. This was Nicole when I met her. I want you to see this because that's Nicole when I met her. This is Nicole now. Even better now, probably on this video than she is. But this is Nicole when I met her. So I asked her to join in because I love sharing real life Examples that where and because every time I bring on or talk to somebody that's had a transformation with me, it's almost like they forget how they used to be. They're like, I forgot. I don't even remember. I'm a new person. I don't even remember. So I just want you. I want to ask her a few questions because I had to jog her memory and she does remember. Nicole, do you mind sharing? Like, where were you before you started working with my methods with this?

Absolutely. I was really alone and just I was really overwhelmed with my life and it showed in my body. So I just felt out of control.

Yeah. Yeah. Can any of you relate to feeling out of control? Like, can you. Can you talk about, like, how did you feel about, like, your confidence and like.

Oh, yeah, zero confidence. I mean, that was really one of the hardest parts is getting ready was so hard for me. I couldn't figure out what to wear. And then when you couldn't figure out to wear, you don't really feel like going out anymore. I felt like I didn't want to go to the beach with my girlfriends or I didn't even want to go out to dinner because I would be embarrassed. Well, with people judging me, I've gained so much weight now. What am I going to eat? So I was in a constant state of judgment of myself.

Yeah. Thank you.

Ok, so you had.

I talked earlier on this call about people have habits, beliefs and fears, you know, that we, like, are formed and we make up these stories. Do you remember what those habits and beliefs were that you had about yourself? Yes.

So one habit I did have associated with eating is anytime I felt stressed or nervous, I would eat. And I did have to go back to that and be like, where did that come from?

What?

Well, I come from. I'm Italian and Mexican. And so part of my heritage is you show love and comfort with food. And so when I was thinking about this question, habit, really, my biggest habit was, oh, my God, work is stressful.

I need something to eat.

Give me something. You know, I put something in my mouth to calm me down. So that was definitely a habit.

Yeah. I know a lot of women can relate to this, especially. Yeah, yeah.

And I think going back and just asking yourself one thing after working with you realizing, ok, this is a habit, I would ask myself, am I thirsty? Am I just nervous or am I really, really hungry?

Oh, so that is one of those habits you got to learn to overcome. What else do you have to learn and overcome to help shift everything for sure.

My belief system. So believing being able to look at the mirror and not see. I had saw this horrible, disgusting person that just kind of let herself go and changing that and replacing it with grace. So if I would catch myself saying, oh my God, your thighs look disgusting in those pants, would I say that out loud to a friend?

No.

So why am I saying it to myself? So that was a big shift for me is learning to really. Is to really love myself and rewire my mind to look in the mirror and to say good things about my body. That's working.

Yeah, yeah. No, that's really. That's so critical because I told them on one of the zooms the other night that like, we have an average of 30,000 thoughts a day. Right. And if you're telling yourself every day, I'm disgusting, I'm fat. If you're telling yourself that, that's what we keep living up to.

Exactly, yeah. Subconscious goes to work. Well, you said that you're disgusting facts. So we're doing that. Why not tell ourselves you're sexy and beautiful and skinny?

So yeah. Yeah. So I had the privilege of being with Nicole one day when she created a new vision for herself and she decided and she declared. Can you share what you said on that moment? Because I remember that day so clearly, like exactly where we were, what you said. Can you describe that for them? Yes.

So I declared I wanted to feel great in a bikini and I wanted to wear a bright yellow bikini. And even right now, going through your deep.

But why?

You know, I have this 5, 10 pounds, I've kind of been, you know, just dwindling with. It goes back to I want to look hot in a bikini. But really what is it is I grew up in San Diego, always running around at the beach and I never felt 100% confident in that, in being in a bikini ever in my life. And that is really my why it's. I wanted to feel that feeling and be in a two piece and not be self conscious because I never had that since I was a little free.

And it makes you authentic. And I'll tell you one thing I saw Nicole do is not only did she have this vision and make a declaration, she like made it loud, public, like as if it already happened. Like, I am, it's a year later and I am this. And she said all of that. Yes, I agree.

And going back to that moment too, in the binding, I found a girl in a yellow bikini. And then I also found a girl in a blue bikini and put them on my vision Board. And that was a really key thing for me to remember. What is my why. Why do I want this? You've wanted this your whole life. Why not?

Okay, so, Nicole, one more question for you before I jump into the other stuff. Like, if you had just, like, 30 seconds to inspire someone on why they should invite this method into their lives, like, why they should maybe even, like, consider a full body reset which opens tomorrow, why should they consider that? What would you say?

My gosh, so many things. The first thing is you need a tribe of people to support you, and you need a leader. So for me, Natalie, the biggest thing, and I've told you this, it's being with someone. You traveled for work, you were at a place where you were doing.

You're busy.

And so I needed someone I could look at and say, okay, this person has a crazy life, like I do, and they could do it. If they could do it, I could do it.

Yeah.

The other massive thing that you do that no one else does is mindset. And so I've tried every single weight loss program that's out there. And what was holding me back was my mind.

That's what I love about you.

That's your superpower. You get real. You have people focus on that, and that's really the key to move any goal, you know? And it was really relatable for me being able to say, okay, if I'm doing. I do mindset work with my sales team, for example, why wouldn't I work with someone who does this in the personal life?

It works.

This is really the key, and that's the difference. It's not just a plan.

Right.

It's so much more. It's like what you just said with Rose diving into.

Why it was just awesome. Thank you. I appreciate you sharing. Thank you. Thank you. You guys, too. I also want to share. Nicole was on my podcast last week, so if you want to hear more of her journey, too, we're happy to share that link with you because she. That's another big. She goes really deep into that. So happy to share that with you. Thank you so much, Nicole. I appreciate it. Absolutely.

Thank you.

Okay, let's see. I have it pinned on you. Let me unpin you. Let me see. I don't know what I just did here. We get to look at your pretty. I don't know. I don't know when I pin or look at speaker view, if everybody sees that or if that's just the recording. I haven't figured that out yet. I'm not that savvy. When it comes to zoom yet. Okay, there we go.

All right.

Thank you. Thank you, Nicole. Okay, so any questions, you guys, about the mindset piece? Because I want to jump over to some of the other topics right now. But if you have any questions about that, please let me know there. But I wanted to invite her on also to show this process. Like, that's the process that she took. I witnessed it firsthand. And just to show you again, this was her when I met her and this is her now. I mean, this is incredible. So I also want to share the stories that someone like this would make up is that it's their genetics, their big bone, it's their hormones. We have all these stories. By the way, Nicole's five feet tall, so she really felt it. This girl here. Somebody would say, well, she is genetic. She's a model. She looks perfect. So it's just funny, these stories that we make up and like literally the only thing that was in her way, yes, it was different nutrition, yes, it was different workouts. But the big piece was that decision and that mindset piece. So thank you, Nicole. Ok, the next thing that I want to get into right here is I want to talk about this because this is really, really important when it comes to diet and nutrition. So far, what we've counted on, this is a great place. By the way, if you have any nutrition questions about the plan, please post them in here as well or you're going to raise your hand a minute. I'm going to answer those. When it comes to nutrition, there's three specific things I want to talk about right now. One is this idea of addition versus taking away. So when we look at diets as a whole, when you look at a diet, typically they're very restrictive. It's what you can't have. Like I can't have all these things. And that is part of any meal plan. Yes. But when we focus on all the things we can't have, our brains automatically go to. I need that. I have to have that. I need that. I crave that. Who knows what I'm talking about here? I mean, that is definitely when I'm told, like, you never can have something that's a problem for me. So what I want to shift and what I shift through my programs and what I'm teaching you this week even is about looking at addition instead of takeaway. So it's looking at, if I add in so much of the good to my life, there's no room for the bad. Now this works with diet. It Also works with mindset. It also works with your movement and your bodies. The more of the good you add in, the less room for the bad. It works with people, like people in your life. The more of the great friends you add in, the less room for the drama. Right. So the same thing with nutrition. I think the diet market is backwards. When they are telling you it's restrictive, you can't have all these things. What I want you to focus on is what are all the things you can have which makes less room for the bag? So during this challenge, I've been teaching you small bits of this, like what happens when we add more water, what happens when we add more vegetables. What happens when we focus on unprocessing your diet? What you might notice. What you might notice is maybe you still wanted the cookie or whatever else, but you probably ate less of it because you're having so much more of the good, it makes less room for the bad. So any diet that's super crazy restrictive, I'm not a fan of because we have to make this a lifestyle. And when you focus on what you get to add in, it makes less room for the bad. So, no, I don't recommend donuts or pizza or potato chips. That's not what I recommend. However, there is still a category for those things. So if it's like, I must have it, you just count it as category. Huge fan of that. Okay, I'm going to take a few questions on that, and then I'm going to keep going into the nutrition right here. Let's see. Somebody is asking, with type 1 diabetes, can I get. I get low blood sugar. What can I eat or drink to bring the blood sugar up quickly. Okay, so type 1 diabetes, I'm very familiar with, and so you're insulin dependent. So a couple things. One, if you eat an unprocessed natural food diet and you're balancing your protein, carbs, and fats, you should not get those blood sugar spikes and lowers. Okay? So that's for sure. Now, I want you to obviously use your doctor's guidance in here, but I will tell you, most people with type 1 diabetes that follow my program, even type 2 diabetes, as they start eating an unprocessed natural food diet, their blood sugar starts to stabilize more and they maybe even can use less insulin. So just putting it out there, you'd have to work with your doctor on that, but that's first and foremost. Second thing is, yes, absolutely. If you have low blood sugar, you don't want to be there, so you need something to get that up quick. And you absolutely should be having sugar or fructose to get that up quick. As a type 1 diabetic, absolutely, for sure. However, focus on balancing your diet. Can you add in more fat, add in more protein, slow digesting carbs like vegetables so that you can stabilize your blood sugar more and pay attention to your blood sugar and your insulin if you're type 2 diabetic. Many people have been able to get off insulin or really lower it by changing and eating an unprocessed natural food diet. So the more starches, the more sugar we eat without balancing it, the more we do mess with our blood sugar there. So really important. Let's see. Mayo. Somebody's asking about mayo. Okay. Leanna answered it. Yes, it can count as a fat. Mayo is an example of I don't love mayonnaise. I don't love regular butter, but it can count as a fat. So again, if you really want those things, you just count it as your fat. With that, let's see. Somebody said, can I speak to what I do when I am on a special anniversary weekend or birthday away from home as a getaway? Absolutely. So I am human. I definitely eat what I want to eat. The key is it is what you do the majority of the time that matters. So I would say 95% of the time eating natural, real, unprocessed foods. And I'm balancing them out and I'm watching portions. Every now and then, I attack a Reese's peanut butter cup. Every now and then, I attack something that is not on my plan. It just happens and it's okay. But I'll count that. I will count that in the categories that they go into. And then I'm Melissa. I see you asking questions about programs. I'm totally going to. I'm not ignoring them, by the way. I'm going to answer that. The program that Landa did that she was on yesterday, the program that Nicole did that was on just now, they all started with Full Body Reset. So Full Body Reset is my program that goes live tomorrow. And yes, that is a live version, which means it's a six week program where you get daily videos, meal planning, like, way more detailed than what you've gotten in this challenge. And I do the live zoom calls with you every week.

So.

So, yes, that's what they all started with. That's what they were talking about there. So, okay, let's see a few more nutrition questions and then I want to keep going on this. Let's see. Make sure not missing anything Here. Collagen. Somebody's saying. What type of collagen do you suggest? Great question, Linda. Okay, so a couple things. I eat real bone broth. That's something I do. I make soup out of it. I use it. I also use powdered bone broth and powdered collagen. I happen to use Dr. Axe's. It's by Ancient Nutrition. You can get it on Amazon. That's the one I use. There's a lot of brands that just happens to be the one that I have. He's my friend, so he sent me a lot of it. So I have it here, and I like it. So that's what I know about that. Let's see. I am not familiar with that supplement. Karen. Let's see. Is it okay to add chia seeds? Absolutely. It's okay to add chia seeds. A lot of chia seeds would become a fat. But, yes, you can totally add chia seeds. How many zooms per week for the full body reset? I do one a week, and they're recorded just one a week. But we go deep. It's like a masterclass. It's a smaller group, and we go really deep on those. So that's what that is. On the protein list for shrimp, it lists a half a cup. Is it a half a cup for the serving or 4 to 6 ounces of serving? Karen, I love that you're asking that question. It doesn't have to be that specific. It's actually okay. So as long as you're focusing on protein, an average serving is about 4 to 6 ounces, but you don't have to get that nitpicky. It's not going to create an issue having, like, a couple extra shrimp. So you do what suits you and makes you feel full on full body reset. So I give allergy substitutes. Absolutely. 100%, by the way. You guys, I don't know if you know this about me. One, I'm a celiac, so I don't have gluten at all in my diet. Two, I don't do dairy personally anymore. I mean, most of the time, every now and then, I have pizza or something else, but I don't. I'm not a big dairy person. And then my daughter actually is allergic to all nuts. So when it comes to allergies, that's my jam. So I definitely help with all of that, for sure. Okay. Keep writing questions if you have them. I'm going to keep going on here. I mentioned why I'm not a fan of most diets that I Look at addition versus takeaway. I also want to share about calorie counting really quick because a lot of times someone will say, why don't you count calories? Or I like to, I don't count calories for this reason. If I give you an apple and I say, how many calories are in the apple? How do we know? Because how big is the apple? How ripe is it? Are you eating the whole thing, seed and all? There's a variable there. I mean, I don't know exact. And the other thing that happens is we grossly, grossly underestimate how many we're eating and we overestimate how many we're burning all of the time. All of the time. So it, to me, it just makes us crazy for no reason. We don't need to do it. When you eat an unprocessed natural food diet and you move your body the way that I teach you, we kill fat. We kill fat. You're not hungry, you don't have cravings, and you start to self regulate the way that your body is meant to be, you start to self regulate, which means, what that means is you don't have to worry about calorie counting. What that means is two extra shrimp doesn't make a difference. What it means is you're not going to overeat anything because your body starts craving and knows what it needs. So I do look at portions, I do look at categories. I don't count calories. Now, that being said, on all my meal plans, I'm very aware of how many calories there are because I can't help it. I know what's there. So I know what I'm giving you is in a safe range. I do know that. But I also teach, and you've heard me say this, to always listen to your body. If you are hungry. If you are hungry, you eat. If you are full, you stop. But the key is, are we truly hungry or are we having cravings because we are off balance. So that is what I like to get you to. It is to a place where you know the difference. Because if you are eating natural, unprocessed, real foods, you won't, you won't just want them out of cravings or boredom or any of that. So that's where we want to get to. So let's see, what is the best thing to eat when you're legitimately hungry? Before bed? Absolutely, yeah. If you're legitimately hungry, I want you eating. I don't want you not eating. What I would suggest, ideally Is you go to protein and fat first. Go to protein and fat first. Like maybe some nuts. There's been many nights where I've come down and had like a scoop of almond butter, a handful of nuts or seeds, maybe a little bit more protein. But what I don't want you doing at night before bed is grabbing a bowl of Cheerios, for instance, or having ice cream or having the high starchy or high sugar carbs, because all we're doing is creating an insulin response and we will not burn fat when we're secreting insulin and we will wake up even more hungry. So that is a definite. Not definite not so. If anything, you'll add protein and fat if you're hungry. There's. See? Okay. Why do you say. Why did they say you need to eat six or seven times? Who's they? I'm Melissa. Okay. There is no research supporting that. Although at one time that was like the thing like you have to eat every two or three hours or your muscles gonna eat itself. That was like the thing that people were talking about. I'm guilty too. I had. That's what I learned initially. That's a program I created. Not a fan of it anymore. Not a fan of it at all. I believe in giving your body a break from secreting insulin so you can burn fat. You will overall eat less, you'll have less cravings, you'll feel better. So I don't have rules around the timing, and I'm definitely not a fan of stuffing food in just because it's time. The only time I would tell someone to eat every two or three hours. This is the only way I would tell them. And the only time is if they are a bodybuilder or a fitness competitor and they're trying to add a lot of lean muscle. And the reason I would tell them that, and that's where this actually came from initially, is you cannot process a lot of protein at one time. So if you're eating, let's say you want to get like, you know, I don't know, 150, 200 grams of protein in a day, which. That's not what I do. But let's say you wanted to do that. Your body cannot process it if you eat it all at one time or in three meals.

So.

So you eat it every few hours so you can fuel that so you can grow the muscle and grow lean muscle. That would be the only reason I would say to do that. Most of you are not trying to do that. So that's not what I'm going to put you on. But if you look at like any bodybuilder or like fitness competitor plan, you'll see they eat like every two hours. Chicken broccoli. Chicken broccoli. And that's what they're doing. They're trying to have a very low glycemic carb like broccoli and add in that protein so they can get enough of it. That's what they're doing there. So I hope that answers your question there. Let's see a few more questions here. Is it too to have. Is it too to have vegetable, beef or chicken broth as soup? No, I think that's fine. Now for me, for my soup, I add. I usually use bone broth in my soup, but that's fine. So I take a multivitamin. I do, but I'm always a fan. And that supplement is a whole other topic. But I'm a fan of real natural food first supplements as an addition and a security blanket. It's not necessary unless you want to. What's your take on juicing for breakfast? If you're doing green juicing, like lots of vegetables, I'm fine with it. But you still need a protein and fat. If you're doing a high juice, a juice full of lots of fruit and vegetables, it's a little, just too much sugar for you in the morning. So I'm not a fan of, of that. What are your thoughts on miracle noodles? I don't have an issue with miracle noodles. How about the best foods for thyroid health? I am going to go. I totally. Oh, I hear you, Linda. Ok, so that's a whole other topic there. But what I want to share first and foremost is an unprocessed natural food diet. And I can't say this. Enough is good for everybody. Doesn't matter what. It does not make you worse. It can't do anything but make you healthier. So when you eat unnatural, healthy, real unprocessed foods, it makes you better and that's good for everybody. Now with thyroid health, that would be the first, first rule I would, I would pull up there. If it's Hashimoto's, it's autoimmune, then I'm gonna say absolutely take out gluten and dairy for sure. And then as far as like, there's. I could go into like, you shouldn't have nightshade vegetables like eggplant. However, the research on that, I don't know. I don't know. You'd have to have a massive amount of those nightshade Vegetables to create an issue. But I'll start with stick with an unprocessed natural food diet. If it's Hashimoto's, take out the gluten and dairy for sure. In fact, anybody that's dealing with inflammation or autoimmune, take out the gluten and dairy for sure. It's gonna make a big difference. Joint pain, any of that. Okay, I'm talking fast. I got a lot of information. I'm trying to get it in with the hour. Sorry. I'll try to slow it down a little bit. I get excited. One more thing I really wanted to show you. And I really want to show you I showed this morning. But I want to. For those of you that weren't on. Do you guys see these? I love these models here. So what, this is what this is. These both weigh five pounds. If I put them on the scale, this is muscle. This is fat. Can you believe this, you guys? This is five pounds of fat. Like, this is huge. It's five pounds of fat. Okay, here's the difference. Muscle does not weigh more than fat. They both weigh. They both weigh five pounds. Both of them. I put them on a scale. They both weigh five pounds. The difference you can see visually. One of them takes up a lot more space than the other. So the dang scale, it lies. The dang scale lies. You could take two women. One weighs 170 pounds and looks fit. The other one weighs 170 pounds and doesn't look fit. This is why muscle versus fat. So what I teach when I teach killing fat and eating for fat loss, is how do we maintain muscle? How do we lose fat? Because this we don't want a lot of. This is what messes up our confidence, is what messes up our self image, is what messes up our everything, our energy. But I wanted to show you this. It's important because I am always going to say, what are you losing? When you follow the way that I teach to eat. Somebody asked earlier, how much weight can you lose? It depends. But I'll tell you this. If you're coming from a place of eating really unhealthy and not working out at all, you usually will have a pretty dramatic weight loss. With me the first week, usually like five to seven pounds. And the reason is you're not just losing fat. You're going to lose excess water and bloat also. And that's normal. Especially if you're eating a heavy processed food diet. Before you start with me, after that first week, what's normal and what's healthy is 2 pounds of fat per week. So I'm just going to talk to you from a science perspective of what happens here. To burn one pound of fat, to burn one pound of fat, you need to burn 3,500 calories, which means you would have to create a deficit of 500 calories a day to lose 1 pound of fat in a week. So that's the science behind it. So you lose that by doing what? A number of things. You could go do cardio and work out and burn 500 calories a day. OK. That's option one. You could create a deficit in your diet that would change that. Or this is what's really cool. The more muscle you have, the more your body burns fat at rest. How cool is that? So the more muscle you have, the more you burn fat at rest. Your metabolism works better. Also when you work out with progression and intensity, like I teach you, get your heart rate up, you push it, you progress, you're intense. You also spike your metabolism the whole day. The whole day. When you do a slow workout, when you're just doing slow cardio, all you're doing is creating more hunger and trading calories for being hungry. When you do intensity and it's small, bursts, you jack your metabolism all day long, which taps into fat. So when I say I'm a fat killer, that's why. So I wanted to show you that. Ok. It's a lot of information there. I'm going to take questions, I'm going to open it up. Any questions about any of this at all, now is a good time. You can either raise your hand here, you can type them in the comments. I want to take as many as I can right now. Anything coming up? I know there's a lot of information on nutrition, on mindset, on the muscle versus fats. So any questions? I see iPhone. Christina, do you mean to have your hand up? Christina? Hi, Christina. Uh. Oh, you're muted, though. I can't hear you. I think the volume's not on on yours now. You're definitely muted. Sue. Oh, no, here, I unmuted you on my end, but I don't think I can hear you. Yeah, something. It might be your volume on your phone. Something else is muted. I'm sorry. Oh, no, we'll try it. We'll try. Back in a minute, we'll see. Anyone else have a question? Michelle, is that you? Hand up. Hi, Michelle. Hi.

How do you start building up for vegetables?

How do you start building up vegetables?

Yes.

Because you don't like them or because of gas and bloating or I do not like them because you don't like them. Got it. You're like my husband. He doesn't like him either. Yeah. So for him. Yeah. So first and foremost, find something. There's got to be a vegetable you like. That's first and foremost. Sneak them in. So what my husband does is he does green juice because he can like mush them up in a juice and drink it real quick. I put a lot of them in soups. You can put them in a soup. You can like, let's say you're making a meatloaf. You can put it in the meatloaf. So you just want to find ways to sneak it in. It doesn't have to be like you're gnawing on a raw vegetable. Yeah. Like, I literally will sit watching a movie with my husband with raw vegetables and he is completely grossed out. He's like, how are you eating a raw radish right now? And I love them, I crave them. But he will not do that. But he puts them in a juice or he'll eat it in his food. And like with my daughter, I eat them in things. I hope that helps. Thank you. Any other questions here? Any other questions, raise your hand. Let's see. Make sure I'm not missing anything here. And then. Do all squash and root veggies count as regular vegetable? Yeah, min, they do. Also, if I have a starchy carb, protein and fat, do I need a veggie? You don't have to have the veggies, you guys. You don't have to. I just, it's. There's so many phytonutrients and veggies. They help hydrate you, they help heal you, they help prevent things. They're just such a great carb. So no, you don't have to have them, but they are unlimited on my plan and it's super. They're awesome. They're awesome. Why do I get bloated with everything I eat? Marina, I would want to look really at what you're eating. I didn't say that I eat non processed. I would want to know what. And I will share. You guys, there's a couple things that are common bloaters. Maybe this lands for you, maybe it doesn't. First and foremost, dairy and grains bloat a lot of people. So first and foremost, if you're having dairy and grains in your diet and you're bloated, take them out for a week, see how you feel. That's first. The second thing that bloats people a lot, Beans. Beans and legumes bloat people like nothing else. Take them out. Try it. See what you feel like. The other thing that bloats people is artificial sweeteners. So if you think you're eating healthy but you're chewing gum and having diet soda, you're going to get bloated aspartame. All that stuff bloats people big time. The other thing it can bloat you is being dehydrated. You don't drink enough water. Your body will hold onto water because it thinks that it needs more water. So those are some examples. If none of those land for you, Marina, with your question, I'd want to look more. There's something going on. It's usually diet related, but you also. You can absolutely go to your doctor, rule things out.

But.

But as far as diet, it would be one of those things. Typically. Is it bad if you miss a meal because you're not hungry? Nope, it's not bad at all. I don't want you eating if you're not hungry. Does wine and alcohol stop weight loss? It depends. You guys, here's why. I'm the best fat killer on the planet. Especially women. Any women on here that like wine, you can have wine with my plans. How about that? I am not against alcohol. Here's my issue with alcohol. My issue with alcohol is what you eat and do when you have it. So if you are one of those people that have alcohol and eat a pound of cheese, that's a problem. That's the problem, not the alcohol. So what I do on my plans is if you want alcohol, wine, you have it instead of your starchy carb. That's it. So, like, for a lot of my clients want wine for dinner, they just don't have their starchy carb and they do it. So it's what you do with the wine, not necessarily just that. Kevin, Do I oppose high intensity spinning? Nope. I don't at all. I think it's great. What I oppose with cardio is like getting on an elliptical. And you guys know who you are. If you're doing this when you're like leaning on the elliptical, La de da da da, just putting in an hour and a half or whatever it is because you think you're doing something. You're doing this thing and you're chatting and you're talking and all you're doing is making yourself hungrier. It's not doing anything for your body. That's What I don't like. But if you're in a spin class, that's a whole different story. So if you're just putting in the time, like here I am on the elliptical. That's what I don't like. Okay, I'm gonna keep taking questions a few more minutes, but. Oh, let's see. Pixel 2 XL. It says. I don't see your name. Hi. Hi.

I'm Sally. How are you?

How are ya?

I'm good. I have a workout question. Is there a preference? So I try to lift three times a day.

Yes.

I mean, not a day.

Three times a week.

Three times a week. And then I'm training for a 5K.

Okay.

How effective is it? So on some days I'll do an actual run of 5k. And then some days I just want to like, try to burn fat. So I've read like, if you do two minutes in your heart rate and then I don't know what it is, three minutes outside of your heart rate, and you do that for such an amount of time, that's like a fat burner. Is that effective?

Yep. Yeah. So let me explain that. So that's great. And that's, that's definitely. Okay. So if anyone's intimidated by that question, let me, I'm going to put it on that. Like, it will relate to anybody. So no matter where you're starting from or how advanced you are, anytime you take your heart rate up and down, there's lots of methods, whether it's hiit, cardio, high intensity interval training, or what you're talking about. Anytime you do the big spike of intensity and then the rest, you will spike your metabolism. It's amazing. It's putting you in what's called anaerobic state, which will spike your metabolism, which means we burn more fat and we develop fast twitch muscles. We develop muscle faster. So it's very, very good for you for fat burning and strength and metabolism. Very good for you. And you can do that whether you're training like you are or you're doing like the workouts I'm showing you in the morning by going hard for a few minutes and then resting, doing that, doing weight training, intense and then stopping. That's doing that for you. And that's the very reason I don't love like the slow drawn out cardio on an elliptical, because it doesn't do that. Okay, so great question. And yes, it does work.

So should I run like two minutes and then bring it back down? Because like my Fitbit will show I'm still in cardio instead of fat.

Burn.

Yes. Two minutes is even. Like you don't even.