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MindsetDon't stop now!! Go back over your WHY and your GOALS, get the image of you achieving it even clearer in your mind! Review this in your mind both morning and night, the bigger, clearer and more colorful you make this image in your mind, the more seriously your mind takes it as a directive!!MenuSaturdayBreakfast Leftover Green Apple Breakfast Sausage, raw carrots or other vegetablesLunch leftover Hot & Sweet Ginger Garlic Chicken & Cucumber cold noodle saladDinner Spagetti Squash Bolognese & saladSnacks Simple Beef Jerky + nut mixtureWeek Two WorkoutsExtended duration aerobic workout: plan 1-2 hours of extended workoutJenniferXOXOPS: I'm running an elite beta weight-loss test group from Nov 30-Dec 20 which would require daily participation, following an eating plan and feedback including photos, if you are SERIOUS about committing, email me at info@newportskinnytea.com, please only join if you REALLY want to lose weight and are interested in mindset coaching.
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MindsetIf you're serious then I hope you did the action exercise from yesterday, walking around like you ALREADY have achieved the results you wanted.After all, winners aren't making losing decisions, its that simple, even if its rough to hear. And LOSING decisions aren't mistakes or even failures, they are accepting that so-called defeat is final or even real, and then throwing themselves a late night ice cream party to celebrate the defeat.If you were already who you dream of being... would you be making the decisions you are making now? And would you be taking actions you aren't yet taking?Action Item: Remember the power of decisions, in a moment you can change your entire life, just because you are used to making the same decision everyday, does not mean you have to make it today.You begin to change your life when you make a new decision, a real decision is measured by the fact that you've taken NEW action, if there's no action then you have not decided.MenuWednesdayBreakfast Lemon Chicken with Capers & Chives, raw carrots or steamed vegetablesLunch Left over pork with green salad and dressing of choice
Dinner lemon sole with almonds & thyme, roasted cauliflower soupSnack 21DSD fruit + nut butter or full fat yogurtWeek Two WorkoutsWednesday: Full Length PEM workoutJenniferXOXOPS: I'm thinking about running an elite beta weight-loss test group from Nov 30-Dec 20 which would require daily participation, following an eating plan and feedback including photos, if you are SERIOUS about committing, email info@newportskinnytea.com, please only join if you REALLY want to lose weight and are interested in mindset coaching. -
MindsetSo Many of you know that I wrote about my daughter's gymnastic competition and how she's been doing a lot of growth with her goals in the sport.Helping her see herself as the serious athlete that she longs to be hasn't been easy, like many of us she doubts if the highest levels of achievement are actually achievable to her.Do you find yourself doubting this as well? Regardless of what "it" is, do you find yourself thinking that the "ONE THING" you truly want to have, do or be isn't REALLY available to you?I have found that when someone REALLY wants something deep in the core of their being, but won't let themselves believe they can achieve it, that when things like jealousy and envy start to appear. If you truly want to have a super sexy bikini body, but don't believe it will ever be yours, that seems to be when we start criticizing others who have achieved what we want.Usually this represents something to us, the key we believe will unlock something magical or special, like undying love, lots of money or admiration from those who have belittled you in the past. It's not always the case, but often, even subconsciously, its what's driving our desire to change.Action Item: For 24 hours, walk around and pretend YOU are the person who has ACHIEVED your deepest desire, just notice what you would do differently, how you'd act and choices you would make... This can be a truly transformational exercise!! Do you dare try it???PS: I'm thinking about running an elite beta weight-loss test group from Nov 30-Dec 20 which would require daily participation, following an eating plan and feedback including photos, if you are SERIOUS about committing, click here to get on the list, please only join if you REALLY want to lose weight and are interested in mindset coaching.MenuTuesdayBreakfast Tomato Basil Quiche with Bacon & Spinach (add basil)Lunch Leftover Ginger Garlic Beef & Broccoli & Cauli RiceDinner Double Pork Tenderloin, Green Apple & Fennel Salad (remove cheese)Snacks 21DSD fruit + nut butter or full fat yogurtWeek Two WorkoutsTuesday: Moderate duration aerobic workout plan 20-60 minutes of 55-75% Max heart rate, for most people this is attainable by moderate pace walkingJenniferXOXO
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MindsetYou are in charge of your week, make it a MASTER plan,Make sure you leverage your time so what you need to get done, has no possible way of failure.How do you do that?Make it really important, build your week around it, do something different to get different results! See yourself already winning!Week 2 MenuMondayBreakfast Tomato Basil Quiche with Bacon & Spinach (add basil)Dinner Ginger-Garlic Beef & Broccoli, Clintro Cauli Rice (see week 1)Snack Simple Beef Jerky & Cinnilla Nut MixTuesdayBreakfast Tomato Basil Quiche with Bacon & Spinach (add basil)Lunch Leftover Ginger Garlic Beef & Broccoli & Cauli RiceDinner Double Pork Tenderloin, Green Apple & Fennel Salad (remove cheese)Snacks 21DSD fruit + nut butter or full fat yogurtWednesdayBreakfast Lemon Chicken with Capers & Chives, raw carrots or steamed vegetablesLunch Left over pork with green salad and dressing of choice
Dinner lemon sole with almonds & thyme, roasted cauliflower soupSnack 21DSD fruit + nut butter or full fat yogurt
ThursdayBreakfast Leftover Lemon Chicken with capers & capers, raw carrots or steamed vegetablesLunch tuna salad wraps, leftover cauliflower soup or green veggies
Dinner Greek Style Meatballs & salad, Greek tomato oSnack Grain free Banola + Milk, coconut milk or full fat yogurtFridayBreakfast Green Apple Breakfast Sausage, raw carrots or other vegetablesLunch Leftover Greek Style Meatballs & saladDinner Hot & Sweet Ginger Garlic Chicken & Cucumber cold noodle saladSnack Grain free Banola + Milk, coconut milk or full fat yogurtSaturdayBreakfast Leftover Green Apple Breakfast Sausage, raw carrots or other vegetablesLunch leftover Hot & Sweet Ginger Garlic Chicken & Cucumber cold noodle saladDinner Spagetti Squash Bolognese & saladSnacks Simple Beef Jerky + nut mixtureSundayBreakfast veggie pancakes + 3oz protein of choiceLunch leftover Spaghetti Squash Bolognese & saladDinner Cinnamon grilled pork chops, crumb topped brussles sproutsSnack Simple Beef Jerky + nut mixtureWeek Two WorkoutsMonday: Increase daily movement, stand more, walk more, take one short walk around the neighborhood tonight after dinner.Tuesday: Moderate duration aerobic workout plan 20-60 minutes of 55-75% Max heart rate, for most people this is attainable by moderate pace walkingWednesday: Full Length PEM workout, I will post circuit on WednesdayThursday: Try a new activity if possible, or repeat Tuesday. Also see if you can do some of your work today standing up.Friday: Abbreviated PEM workout, will post on FridaySaturday: Extended duration aerobic workout: plan 1-2 hours of extended workoutSunday: Play outside todayJenniferXOXO -
Meal Plan:
Breakfast: Bacon & Root Veggie Hash, 2 eggs any style or 3 ounces protein
Lunch: Leftover Asian Style Meatballs, cabbage & Bok choy slaw
Dinner: Shepard's Pie with green salad and dressing of choice
Snack: Grain Free Banola + milk, coconut Milk or Full fat yogurt
Drink your tea!!
Workout:
Short PEM workout
5 minutes easy warm upOne to Two Sets Maximum Reps ofPush-upsSquatsPull Ups or LungesAbdominal PlanksCool Down StretchMindset:
If you're on this journey with me, I know one thing about you- You're a HERO, you've stepped up to go through this new journey, to achieve something spectacular, to solve your problem and help yourself.
Heroes aren't just in movies and books, heroes are anyone that dares to put themselves into a situation where they are in danger, they risk revealing their own vulnerabilities, injury, peril and possibly failure. They are the opposite of victims.
Do you see yourself as a hero?
Having been where you are, I feel safe in saying the answer may be NO.
But its time to change that, even though I may not exactly be done with my journey entirely, I've seen enough to know that we are definitely HEROES and we need to start treating ourselves like the special people we are.
Our journey is important, and has the potential to change the lives of everyone around us, for the better. Think of the way you impact others when you encourage them to be healthier, simply by asking someone to take a walk with you can be enough to change their health and their lives.
I know how easy it is to underestimate your influence, especially when it comes to food & health, I challenge you to simply be an example of good choices and good health. To be the brave person I know you are, I don't think you ever even need to talk about what you're doing differently, people will see the positive change you are making and the belief you have in yourself, and they will be inspired, so don't be surprised when people start asking you what you are doing differently!
If you need to, create an alter ego Hero persona, I talked about that last challenge here on the blog. Until it becomes comfortable for you to treat your choices and your life as heroic. Its only one tiny decision, that can make a huge difference.
Don't forget to double knot your cape ;)
Jennifer XOXO
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Meal Plan:Breakfast: Leftover Green Apple Breakfast Sausage, Raw Carrot Sticks & Raw Almonds
Lunch: Leftover Mustard Glazed Chicken Thighs & Golden beets
Dinner: Asian Style Meatballs, fresh cabbage and bok choy slaw, no miso soup
Snack: 21DSD friendly fruit + nut butter or FULL FAT YOGURT (no sugar)
Workout:
Try a new activity if possible, or repeat Tuesday. Also see if you can do some of your work today standing up, sitting all day will kill you!
Mindset:
Okay, so maybe yesterday was a bit heavy! I hope it helped some of you know that my intentions with this program are REAL!
One thing you need to do to make these changes we are talking about is to immediately reinforce your good behavior with a reward. This reinforces the new neural pathway you are creating. There's two critical steps to making this really work for you:
First, when you take a new positive action that you have decided on (go for a walk, eat properly, etc.) immediately recognize your behavior and then reward yourself, this could be anything you like- playing a favorite song, putting on favorite perfume, watching a favorite show, or anything that you really enjoy.
The second part is to switch up the reward, get creative with yourself... don't keep giving yourself the same reward, we humans get bored and stop responding, so outsmart yourself!
Every once in awhile make the reward REALLY BIG, this also keeps us interested.
Yes, this is just like animal training, but it works on us as well! You can skip the guilt and shame when you fail, just feel your disappointment and move on, dwelling on it works against yourself. The more consistently you use rewards for yourself, the faster you'll grow and the longer you'll stick with it.
Jennifer XOXO
