6-week Transformation Challenge:
"Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience and the passion to reach for the stars and to change the world." -Harriet Tubman
GETTING STARTED TIPS: FOR A SUCCESSFUL TRANSFORMATION
The main purpose of this challenge is to RECONDITION YOUR MIND/CHOICES.
We all know that life is created by a series of choices…and it’s our previous choices that have landed us here. So if you want a different result, you have to begin to make different choices. Here’s how to get started.
Set Yourself Up for Success.
Get your mind ready for success in advance. Eliminate the negative mindset and tell yourself you can and WILL do this. I mean really....it's only 6 weeks (~.1% of your life). Tell yourself that you are doing what's right for you and empowering yourself to overcome all temptations and unhealthy habits.
Define your obstacles and Set Realistic Goals.
We all know in advance what our biggest obstacles are going to be. They are a big reason why we are HERE! List your 3 major vices or obstacles that will inhibit you from meeting your goals. My biggest obstacle is sweets, lack of sleep, and eating too close to bedtime. If you know, upfront, what your challenges are, you can make plans to resolve them. Take precaution and plan ahead. There’s no such thing as being over prepared…and preparation will be your best friend throughout this transformation.
Create Positive Post-its.
In several places in your house, car, work, write out the REMEDY to your VICE! For mine, I’ll list out 3-4 healthy (filling) snack options, what time to head to the bedroom and what time to eat dinner. I.e., almonds, turkey, cucumbers, green olives / 9p head to bedroom / 7p dinner in front of you.
Stock up with healthy foods.
We all have healthy food choices that we love. Make a list of your favorite healthy snacks and meals and stock up continually. The more readily available it is, the less likely you are to make a poor choice or not eat at all. If you keep good food in your fridge, you’ll eat good food!
Schedule your workouts.
Plan out your workouts for the week, mark it down as you would for any obligation, and stick to them unless there’s an emergency.
Get your family on board.
The key to your success is surrounding yourself with people that believe in you, support you and understand your current struggles. See if they will be on board with your choices for these 6 weeks and help make it easier for you to succeed. If you need to eat earlier, discuss this with your spouse/family on how it can happen. If you need to get all the sweets out of the house, make a plan and do it…everyone in the house will benefit from this one.
Food preparation is key.
Keep healthy snacks handy in your car, purse, or gym bag in case you get hangry (hungry + angry!) and are in need of a quick bite to hold you over. Always keep “whole food” options as a first go to choice…bars and other processed foods seem healthy but are filled with sugars and preservatives and leave us feeling unsatisfied. What are your 3 favorite healthy breakfast choices, lunch choices and dinner choices? Use these as your go to if you start to feel overwhelmed.
Write it down.
Throughout the week, if you come up with other dinner ideas ahead of time and jot them down, you will not be searching for what to make when you’re already ravenous. If you tend to be short on time during the week, meal prep on Sundays so that you have prepared food available on workdays to simply heat up.
Start your days with a positive mindset.
Pick a mantra as your theme for the challenge to say to yourself every morning...I am strong, I am capable or Today I will be the best version of me. or I'm stronger today than yesterday.
Mantras are a great way to remind yourself and stay focused on your goals throughout the day – perhaps as you’re working up a sweat at The Fit Mill and pushing through the end of your workout!
Need more info? Click the links below...
MACROS / NUTRITION APP / SIGN-UP FOR YOUR EVAL