This course is geared towards holistic and healthy weight loss. Learn the tools to help you feel better, look better, have a better quality of life, and achieve your goals. The course is set up to review over the course of a month plus introduction sections to the 30 days, spending ten or less minutes per day.
There are several attachments that are optional and in Microsoft Word and Excel formats and some websites are referenced. A number of stories are used to paint a picture on different points.
Each day has a different focus and strategy: motivation, tools, swaps, enrichment, healthy foods, and then preparing for success and resting.
Introduction to the Course and disclaimers. This course is no shortcut but it is a direct line to a healthy lifestyle to feeling better, looking better, achieving goals, and having a better quality of life. When taking this course, keep in mind what Emerson said, "That which we persist in doing becomes easier-not that the nature of the task has changed, but our ability to do has increased."
You are going to feel better on this plan with more energy, mental clarity, your clothes will fit better, no more cravings or hunger and you will feel better overall.
You will look better, lose weight, and have clearer skin in 30 days.
Your quality of life will improve by:
Habits can really sneak up on you but learning to apply the same philosophy to good habits as you have with bad will make healthy eating effortless.
All of the habits and choices you have made day by day have led to your current reality. The hardest part is starting but it will continue to get more and more easy as you get better, trust yourself, and trust the process.
There are so many challenges to healthy eating, you have to be willing to have an open mind and reset your thinking about food. Keep it simple.
Commit to this one month plan:
1. Learn to love yourself just as you are right now and love others.
2. Hold yourself accountable using one or more methods of your choosing. Checkout this free podcast for inspiration about accountability methods: http://halelrod.com/041/.
3. Think win/win as you progress through this course.
This is an overview of the 30 day plan. Each day of the week has a theme and each week has a theme.
This quiz will test your knowledge on the upcoming week's topics.
"Education is what remains after one has forgotten what one has learned in school.” – Albert Einstein.
Find your purpose, take action on what's important, automate what you can, and spend less time on things that don't help your future.
Your actions this week are to:
Save time and money automating your food and water with these tools. This is one way to do this, the point being to make it really easy to automate your daily water and reduce the amount of time and money spent on food so that it is really easy to follow. Automate your health and make things easier on yourself. Be sure to download the attached forms for additional support.
Cease from indulgence and get rid of the weight of sugar and alcohol with these alternatives and daily habits. These replacements will reduce your weight, and improve the quality of your life and your physical and emotional well being. Incorporate healthier drinks to lose weight.
Thirst to know yourself. Implement the daily habit of silence. Spend time on meditation, prayer, and breathing. Even small efforts will have great payoffs for you and you can continue to build upon this progress the more consistently you do it. Be patient with yourself and put in the time for yourself, you are worth it.
Increasing the amount of protein you consume each day will trigger your weight loss. This does not mean eating a ton of bacon, it's about quality and quantity when it comes to protein. Automate what you can here and learn that there are tons of options.
Use the weekend to prepare for the upcoming week. Go grocery shopping and start the habit of going in with a plan, which will get easier and easier each week. Spend time resting a day on the weekend and this weekend, spend that time connecting with nature and recharging your batteries for the upcoming week.
"I fear not the man who has practiced 10000 kicks once, but I fear the man who has practiced one kick 10000 times." - Bruce Lee
See your desired future and act with the end in mind:
Remember to also download the attached form and fill it out each day this week.
Inspired by this podcast: https://www.youtube.com/watch?v=LYaMtGuCgm8
Don't just make a list of goals, build three to five goals, make them bulletproof with incentives and accountability measures and achieve them, tracking your progress along the way. Consider getting a productivity app like the one mentioned in the attachment, many are free. Choose goals that are going to make you happy and give you the life that you truly want and deserve.
Do you procrastinate? Today is about freeing yourself from the weight of procrastination. By taking daily strategically planned action, you are going to achieve your goals fast and tackle the destructive procrastination beast that has been holding you back once and for all. Your confidence will increase and you should gain happiness and see improvement in every area of your life.
Inspired largely by Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time Jan 1, 2007 by Brian Tracy
Today is about thirsting for your future and starting the daily habit of reviewing a vision board and taking daily action on it. What do you want your tomorrow to look like? What you put your mind towards your emotions and body will follow and by following this process consistently, you will consistently make progress to making that desired future a present reality.
Continue to make smart choices with food. Although it may be hard to see at times, the choices you make will give you the results that you are going to have. Everything you have is a result of small daily choices that add up. Today is about choosing produce and having a limited amount of whole grains and healthy carbs.
Use the weekend to prepare for the upcoming week. Go grocery shopping and build a kitchen that will make eating healthy and tasty food easy. Clean your pantry and make it do the work and thinking for you. Spend time resting this weekend in a way that will allow you to make a positive difference by building others up.
Accelerate Naturally and push through with determination:
Remember to also download the attached form and fill it out each day this week.
Develop a fitness routine: motivate yourself with music and other tools, move, and then measure your progress for maximum results and follow through.
Develop a behavior code to guide your actions. Stress cannot be avoided, and a little bit is good, but too much is harmful and can derail your progress. Implement stress strategies to manage your stress and prevent burnout so you can continue to pursue your goals and have a better quality of life.
Inspired largely by Speaker's Sourcebook II (Bk.2) Paperback – March 1, 2002. Glen Van Ekeren.
Use the momentum from your goals, mission statement, and visualization to build supportive positive affirmations. Your mind will believe what you tell it so tell it good things that will bring you closer to your ideal life. Checkout the attachment to get started on building your affirmations.
Learn the benefits of Greek Yogurt and get some ideas that you can incorporate today to feel full, have an easy meal or snack, get more protein, and, in my opinion, become more healthy.
Use the weekend to prepare for the upcoming week. Go grocery shopping and prepare for your upcoming week's exercise program to help you on your health and fitness journey. Spend time resting this weekend in gratitude. What are you grateful for, what are your positive traits, achievements, and talents. "Success and humility make good partners in your life. Allow them to compliment each other." -Thomas A. Bruno
This week you will think like a thin and healthy person by:
Most importantly, do it all with enthusiasm! Remember to also download the attached form and fill it out each day this week.
Change is inevitable so embrace it, focusing on your own circle of influence to make things better than they were before the change. Take control and make the most out of each day by breaking free from your comfort zone. It will greatly improve the quality of your life and bring you much closer to your goals.
Practice mindfulness with your food and exercise, your successes, your failures, and your every day life. Appreciate the little things and soak all of it in. Change your life today or wait forever.
Add some delicious and healthy monounsaturated fats to lose weight, gain health-protective nutrients, and improve the taste of your food. Stock up on a few simple condiments and sauces as well and check out the referenced website (www.theclothesmakethegirl.com) for a few free sauce recipes to make this weekend.
This weekend is about working hard, playing hard, and resting hard. Make food preparing and cooking fun this weekend and consider implementing the cook for a week plan mentioned (www.theclothesmakethegirl.com). Reward yourself, not only not having to cook the following week, but by doing something you enjoy. Take a spiritual rest day and then sleep hard.
Revisit your before and after worksheet and download the attached form to keep for future reference. Reflect and journal on lessons learned and your progress. How have you grown physically,mentally, spiritually, emotionally?
Don't hoard your knew knowledge, let others know about this course and pay your own knowledge forward. Be sure to download the attached lifestyle reminders sheet.
This is a placeholder for frequently asked questions and a look to the future.
1. Do I always have to be on a diet?
2. What if I was not as successful as I wanted?
Let me know what questions you have. Embrace failure and grow, start the process over, start the course over from a new place. Continue to learn and grow. T.S. Eliot said "We must not cease from exploration. And the end of all our exploring will be to arrive where we began and to know the place for the first time."
Thank you for checking out my bio. I'm Rachel, I transform tried and true or new and innovative concepts into useful, organized, strategic, and easy to follow action steps so you (and I) can be more productive, successful, and happy.
“Live as if you were to die tomorrow. Learn as if you were to live forever." ― Mahatma Gandhi
I'm a businessperson by day, and Udemy instructor by night. I think I'm uniquely qualified in that I like to do the research so many dread and to come up with creative solutions. I love to produce instructional and entertaining videos and find new ways of breaking up large and daunting problems into small, actionable steps. I truly hope to make a positive difference in the quality of your days.
Let's do the upfront work together and follow a template of success on a journey to make life better and easier going forward, while having fun in the process!