Did someBODY say SUMMER?
Do you wanna lose some weight? Maybe 5 or 10 pounds? Maybe a bit more?
Weight-loss goals are reached by setting up and repeating lifestyle habits.
It takes about 21 days to set up a new habit.
Check-in every day for easy steps to create your summer body. You’ll learn the habits that will gift you a summer body and also gift you an ongoing lifestyle of health and leanness.
Find a place to workout.
You need a gym, studio, basement, back yard… Use that membership you bought January 3rd.
Advance-schedule your workout days and times.
Advance-schedule specifically means ➪ pick the same days and times every week.
Automating your workout schedule will make it feel like a responsibility, not a luxury. Responsibility simply means RESPONSE ABILITY. Respond to your health and fitness. You can do that each week.
Weigh yourself today.
Don’t get too attached to the scale, though. I don’t advise you to weigh yourself again till June 21st.
You don’t have to check to see if the seed has sprouted roots, just water it and give it plenty of sun. It will grow.
Now, set a meaningful goal to achieve in 4 weeks or by July 4th weekend.
How do you want to feel in 4 weeks?
What will be different about your body in 4 weeks? Describe how your legs will look, how your abs will look, how your clothes will fit.
How will you know you’ve reached your meaningful goal?
Think about the comments you might get like “Daisy, are you doing something different? You look younger.”
And, “Bella, you have so much energy. Are you working out more?”
Remember, do not weigh yourself again until day 21. Let your clothes give you information about your progress for a couple weeks. They’ll get looser.
Cultivate what you wish to create on the inside, and live like you expect to see it reflected on the outside.
What if you could look and feel the way you imagine?
Write a 6-month fitness, health, and body vision today.
During both of those transformations, I also read more library books than usual, received more work oppportunities, and accomplished other personal goals.
Now, write your 6-month body, fitness, and health vision today.
How will you look in 6 months?
Describe your energy level, activities, doctor’s reports, size, outfits you will wear, and the way you expect to feel.
Try this to describe your 6-month vision :
Find pictures that represent the way you’d like to see yourself in 6 months.
Make a private PINTEREST board.
Select pins that represent your fitness, health, and body vision. Include pins of body parts like abs and arms, quotes you believe in, workout outfits you’ll wear, daily outfits you’ll wear, a trip you’ll take, and meals you’ll eat.
After July 4, set short-term goals every 8-12 weeks and keep setting big picture goals every 6 months.
Look at your goal every day. Look at your vision every day.
Look at your Pinterest board and play make believe.
Make believe you are living your vision —— while showering, during cardio, before bed, or whenever you have time to dream.
It’s the repetition of affirmations that leads to belief. And once that belief becomes a deep conviction, things begin to happen.
Find the perfect water bottle.
You can tell whether your bottle contains BPA or not by looking at the bottom of it–#2 HDPE (high-density polyethylene), #4 LDPE (low-density polyethylene), or #5 PP (polypropylene) means your bottle is fine. A #1 is recommended for one-time use. Unfortunately, some of the fun, colorful bottles so pervasive on the market today often contain polycarbonate plastics. You can identify them by the #7 recycling symbol. (quoted from the article link below)
Find a water bottle without a PBA lining.
You need to drink 50 percent of your body weight in water ounces per day.
Add more green to your life.
I call it a GREEN MUSTACHE, instead of smoothie.
A smoothie is usually stocked with fruits. For most of us, smoothies add extra sugar calories to a day of already eating a majority of high sugar meals.
A GREEN MUSTACHE is stocked with green and other colorful veggies! Try parsley, cucumber, celery, kale or spinach (fresh or frozen) and blend with lemon rind and pulp, lime, ginger, and/or carrots or beets.
Pick 3-6 veggie ingredients and add one fruit or two fruit halves like one banana or half a pear and a handful of blueberries. Blend with water and ice.
Sometimes I use half unsweetened almond milk and half water. I always add a scoop of whey or hemp protein.
Drink a GREEN MUSTACHE once a day 5-7 days a week!
Add a strength training workout to your weekly schedule.
This includes body weight training like yoga or Pilates, push ups, dips, and squats w/o weights. It also includes using free weights, kettlebells, machines, bands and tubes, the Bosu, and the TRX. Classes like Soul Cycle, CrossFit, and Barre have a strength building component.
I love strength training because of these reasons, plus it makes me feel like a warrior.
I advance-schedule 4 strength training workouts every week.
How many strength training workouts are you advance-scheduling?
Start a daily journal.
Write for 20- 30 minutes in the morning or before bed.
Re-write your meaningful goal in detail every week. Re-write your long-run vision every week.
Keep your imagination occupied.
Surely you’ve advance-scheduled your workouts this week!
Also, re-view the first 8 days today.
Stretch and relax for at least 10 minutes after each of your workouts.
Stretch your large muscles: your quads ☞ stand and balance. use your R hand and fold your R ankle behind you. repeat on the L leg.
Stretch your hamstrings and back.
Child’s pose to stretch the back.Forward bend stretches the hamstrings.
Tight muscles limit your range of motion and can hinder agility. Stretching after each workout will help prevent injury and reduces the tendency to exacerbate a mild injury.
Good morning. I bet you’re feeling great! You’ve been working out 4-6 times each week, so your body is beginning to change.
To keep your portions small, use smaller plates. Make sure they are lovely plates. My favorite plates are the Asian-style sushi and noodle plates.
High sugar foods like pasta are usually served on a family-size platter. I don’t know about you, but even with my years of training and awareness, I could easily finish a family-sized platter of gnocchi.
Beautiful plates make food feel beautiful. That’s how it ought to feel when we eat.
Listen to your thoughts when you eat.
But just as important, listening to your thoughts while eating points you toward what you’re really craving.
Listen to your thoughts while you eat for a week.
Turn the world OFF 30 minutes before going to bed.
Do this so you can get the 6-9 hours of sleep your body needs to rejuvenate cells, reboot your mind, relax your nervous system, and dream.
So, turn off the world 30 minutes before you turn off all the lights.
TV, Facebook, InstaG, email, text ☞ OFF YOU GO. Let your mind stop grinding.
Give your mind a mental massage before bed or in the morning.
Last night my intention was: LET ME LEARN MORE ABOUT MYSELF THROUGH TEACHING. AND LET ME CONTINUE TO SHARE WHAT I LEARN.
Monday night my intention was: I RELEASE ATTACHMENT TO PERFECTION. MAY I BE POSITIVELY IMPACTFUL.
You can also intend a short phrase or single word like: I’M FREE, LET GO, EASY, LOVE, and THANK YOU.
Repeat your intention 3-5 times then breathe in silence. After 5-30 minutes say THANK YOU or YES or IT IS DONE.
Is your conversation about food and exercise optimistic or annoying?
I can’t have that…Oh no, I’m not supposed to eat…Ugh! I wish I could just take a pill…!
Being able to eat healthy food is a blessing.
Being able to move, climb stairs, walk without swollen ankles, carry groceries for blocks, bend over without getting stuck bent over, and all the other benefits like reduced susceptibility to heart disease, diabetes, and cancer IS A GIFT.
Think about this today. Is your conversation about food and exercise optimistic or annoying?
Today, listen to your thoughts about your body. The perfect time to notice what you’re thinking is when you look in the mirror. Are you pleased? Are you disappointed? Are you impressed? Are you not looking?
Then practice WHAT IF?
Ask yourself WHAT IF…(add your personal desire regarding your body and health)?
See each of the questions in your mind.
Ask as many WHAT IF questions to address the negative thoughts you have about your body.
WHAT IF is a way to make believe. The more you change your negative thoughts into WHAT IF, the more they become suggestions to your subconscious mind. The images of you embodying your WHAT IFs will help you start to believe you can become what you imagine.
Good job, if you’ve made it to HERE. One week till SUMMER.
By today you should have advance-scheduled and completed 9-14 workouts! Congratulations. Have you advance-scheduled strength training as well as cardio and flexibility training, too? Keep your BODY of EXERCISE well-balanced.
BODY of EXERCISE = a combination of strength, cardio, flexibility, and relaxation.
I know the value of having muscle, so I advance-schedule 4 strength training sessions a week. I do 2 cardio sessions and 3 hatha yoga sessions each week. Most days I combine modalities, for example I do strength, cardio, and yoga on Thursdays.
I workout 5 times a week. I prefer to keep my workouts at 45 minutes.
Start thinking about how you’ll reward yourself for maintaining all 21 days.
List of possible rewards…
Every 8-12 weeks, when you’ve achieved your meaningful goal, reward yourself!
Get yourself around people who are living healthy and excited about it. Get yourself around people who can motivate you. Get around people who can teach you. Get around people who support you.
Find a tribe that shares your vibe.
Are you available to living lighter than you’ve ever been or feeling lighter than you’ve ever felt?
You can believe you deserve more LIGHT, more health, more love, more help, more happiness.
Choose this right now.
Notice that when you’re open to being and feeling lighter, you become LIGHTER.
I’ll talk more about choosing LIGHT tomorrow.
What other ways can you become lighter?
Do you have extra stuff weighing down your fridge,
Clear away the excess.
Take 20 minutes today and throw away stuff you don’t use, don’t need, that doesn’t speak to you, doesn’t represent you or your goals, and the stuff that doesn’t matter. Choose one area from the list above to LIGHTEN.
Tomorrow is day 21.
Today, add PINS to your Pinterest vision board.
Only weigh yourself every 12-20 weeks. Fit of your clothes will give you more information.
The step for today is for your mind.
Choose a healthy life.
Advance-schedule 4-6 workouts so you can move your body regularly.
Drink a green mustache 5-7 days a week.
Fill your body up with LOVE TALK.
Say thank you for the amazing things your body can do.
Write your feelings, dares, decisions, and declarations in a journal EVERY DAY.
Instead of feeling rushed to lose weight and eat perfectly, just choose to live healthy.
Then shift your thoughts and habits into the thoughts and habits of a person who lives healthy.
You’ve got everything you need to start summer with a healthy and fit body.
Keep re-viewing the 21 steps. July 4th is a few weeks away.