ļ»æHey, hey ladies. Welcome back to the Lady Sculpt Lifestyle. I'm your host, Lylas Leona. I am so glad to have you here today. We're so excited to be here. Episode number three. Can you believe it already? It's going by fast. All right.
You guys today, we're going to talk about mindset, macro nutrition and muscle development.I think of this as the perfect trifecta of training. I started out with muscle development, my personal training certifications when I was 17, I got my first nutrition certification and started studying macro nutrition more in depth in my twenties and the mindset piece kind of came in in my late thirties. When the mindset piece clicked in, it was magical. So this podcast is going to be a little bit different than the last two. This one's going to be a little bit more education focused.
I just want to give you guys a bit more insight into why all three pieces are so important because I see a lot of women specifically that come to me that want me to write them a nutrition plan because they think that that will be the answer. I think that Lylas nutrition plan must be able to help me achieve my goals or they want the perfect training plan to get the body they desire. But without the mindset component, it will always be much harder, if not impossible. And if you do get to the place where you have achieved the goal, maintaining the goal is really, really tough, if you don't have the mindset piece. Let's talk about each of these pieces in terms of a sculpted lifestyle and how they fit together. So I think of macro nutrition as kind of the first step. It's not the most important, it's pretty important. I think of mindset as more important, but I want to finish with mindset today. I want to talk about it the longest, I think.
So macro nutrition is the math of nutrition. So it hits on, eating healthy and making sure that you're getting all of your micronutrients, your vitamins, your minerals, but macro nutrition is your protein, your carbs, your fats, the calories that you're consuming and how much of each of those macronutrients you're getting. So I think nutrition is such an important piece of a sculpted lifestyle and of achieving the body you want, because it's kind of like, if you had a certain financial goal, you would create a budget, right. Having a body goal, think of macro nutrients as kind of like your budget for your body in terms of. Once, you know, the right macro, nutrient formula. I know for those of you who have never studied my work, you're going to be like, I don't know what you're talking about. Once you know the perfect combination of how many carbs, how much protein, how much fats you need to achieve your goal, it becomes really easy to achieve your goal. It's just that, that hard part at the front end of figuring it out that usually takes a couple of months. Sometimes people figure it out really quickly in a couple of weeks. We go in-depth into this in a program I have called the 16 Week Transformation Program, it's a weight loss program where I take you through this process step by step, week by week. Basically what I have people in that program do is I just throw them into the fire. I'm like, write yourself a meal plan, figure out what your math is and then test it out, literally you guys. That's what I tell them to do. New people coming into that program are always like, you're not going to do this for us, you're not going to tell me what to eat. I'm like, nope. I don't know what works best in your body. Your body is uniquely yours. And I can't tell after you eat a meal, if you have indigestion or an upset stomach, or if you feel sluggish or tired, all of those things matter. So when it comes to figuring out your own macro nutrition plan, it really comes down to you doing the work to test it out. And if your goal is weight loss, let's say you want to lose 20 pounds, you want a macro nutrition formula that is going to pull your weight down. So at the end of the week of testing, if you haven't lost any weight, it's not the right formula for you. You need to go back to the drawing board and try something different and then test it out for a week. This way of teaching nutrition, you guys. To me, it was such an evolution from giving people meal plans because when I have people design their own meal plans, they get to pick food they like and food they enjoy, and it focuses them on being creative and empowers them to make their own decisions. And what I love about this is, it's self-correcting so if it's not good, if it doesn't work, you just go back to the drawing board and you fix it. And I find that, when people do, when you get to do your nutrition this way, you're much less likely to give up because if you want to include chocolate in your nutrition protocol, then you include a little bit of chocolate in your nutrition protocol. It's not a big deal, you test it out. You see, I had a client test beans and cherries on their protocol, it didn't work for weight loss, but you never know. Even if your goal is to put on muscle or to compete or whatever your physique goal is, you just need to find the right macronutrient formula for that goal.
So we are going to get into how to set that up, how to do that, what different macronutrient formulas might look like depending on the goals you have, we're going to get into macro nutrition really hard in season two of the Lady Sculpt Lifestyle podcast but if you want to know more information on macro nutrition, you can message me anytime or you can go over to Lylas Leona Transformation House, which is my free Facebook group. There's a ton of information in there. You can always come join us in Lady Sculpt 2.0, which is my online membership too.
So macro nutrition is that first step, that first foot of the tripod, what am I trying to say, the first leg of the tripod, it's really important. You cannot ignore your nutrition and expect to create a body or a life that feels amazing for you. What we put in our bodies has so much to do with how we feel our energy. This is something that I could go down a rabbit hole on you guys, but what you put in your mouth, your nutrition directly impacts your mental health as well.
Did you know there's an amino acid, so protein, which is one of your macronutrients, is built up by amino acids. There's an amino acid called ultra defend. It is the only macronutrient that you put in your body that creates serotonin in your body. Serotonin is your happy hormone. So if you're not feeling happy, you need more ultra defend, my friend should eat more protein. It's a great thing. Sorry, off on a tangent but I'm a big believer that with nutrition and fitness and mindset, you can pretty much change anything that's going on in your body, if you catch it in time. I'm a big believer in doing that work on nutrition. Leg one of the tripod. Let's move on, I want to try and respect your time today.
Next leg is muscle development. When people come into my weight loss programs, I tell them that the muscle development portion of it isn't required, but for a sculpted lifestyle in a way that I think of it as a sculpted lifestyle, which is building a body that looks amazing and fit and feminine, but strong. I think muscle development is required to build that body. And what I love about muscle development is it's uncomfortable and you have to push through the not wanting to do it part and it's hard and it hurts after. So everything about muscle development, everything about starting a weight training program. Starting even a cardiovascular program pushes you through so many mindset barriers that your mind and your body have no choice but to get stronger in the process to get more resilient in the process. I think that everybody should have a muscle development program. Everybody should have a workout program of some sort. I'm a big believer in weight training. I think for all ages, I think there's just something about it keeping our muscles strong and our bones dense that creates such a strong immunity against everything I might be going off into like out of science land here, but it's just, it's how I choose to believe.
So I'm by profession, if you don't know me or have never heard of me, if you're brand new to Lylas Leona, I'm an aesthetic muscle development coach, which means I focus specifically and specialize in building female physiques to look a very specific way. So I'm really good at putting on muscle in very specific areas to create specific curvatures, best known in the bodybuilding industry. I work with a lot of bikini athletes, figure athletes and bikini models. That kind of thing. I also work with a ton of non-competitor athletes who just want to look the part they want to look amazing and look like they could compete if they wanted to, or they can, if they ever decide to. And that's all muscle development. Now, why muscle development is so important to this trifecta of training is because muscle development creates confidence and empowerment in women. Unlike anything I've seen before. So to get rid of a lot of that extra body fat, to get rid of a lot of the extra weight, macro nutritionist required. The reason muscle development isn't as important to that phase is because muscle development is actually the building of body weight. You're putting mass on, you're creating muscle. And there's a lot of people that would say, you know, muscle development is an important part of weight loss, and it is. But I like to use macro nutrition first to pull that weight off, to give you a couple of wins, to feel confident in your body, have good energy and feel like you've achieved something. Once you are a little bit more confident, then we move you into muscle development and then we start adding in weight training style workouts. This takes that confidence and uplevels it, it starts to empower you. It starts to make you feel stronger. And with that strength comes this new shape. You start to notice muscles you've never seen before. You start to feel more confident about lifting heavier weights. You start to go into the gym feeling like I got this. You start to outlist some of the people around you. You start to show other people how to do it and encourage them to start their fitness journey. That is a beautiful, beautiful thing.
So macro nutrition really focuses on that weight loss component. Muscle development really focuses on that confidence that empowerment component and sculpting the physique you want. And then we have this third kicker, you guys, this mindset piece. By mindset, I mean, mind management, thought management, having the ability to look at, pull out and look at your own thoughts and manage your emotions with them. So we call this emotional adulthood. We will have a whole episode on this, I promise. Probably 10 episodes on this. But it's realizing that when you don't want to go to the gym, it's because of a thought you're having, when you don't want to eat, what's on your nutrition. It's because of a thought you're having. And what happens to so many of us is we start a diet. I hate that word. The 16 Week Transformation Program that I offer, I say is the last diet anyone will ever need. And it's not a diet, I teach you the lifestyle, right? I teach you a weight loss lifestyle, or a sculpted lifestyle. Anyway, on to the subject. But most of the time people start dieting and they lose a few pounds, that first week they see the scale going down, they feel really good. They feel really good. Then sometime, usually between seven and 14 days, usually in that second week, they get on the scale one day and it goes up, and this is like a kicker. I have clients who come to me all of the time that are like, I'm good as long as the results are good, but as soon as I'm not getting the results, I lose all motivation. And I tell them, I'm like, it's not the number on the scale that is taking away your motivation. It is the thought you're having about the number on the scale and they stare at me blankly and you guys, this was new to me just like three years ago. So I know what it's like to kind of wrap your head around this, but really there is something going on in that moment between when you get on the scale and you see that new number that is higher than the number it was yesterday. And when you have that feeling of defeat and unmotivated and frustration and discouraged, right. There's a thought in there, right? It is something like this isn't working or I'll never be able to lose weight, or I knew this wouldn't work or I'm not worthy or I'm terrible. Right? Like it's crazy. These are thoughts that your own brain is coming up with. And of course you will feel defeated or discouraged or unmotivated when you have thoughts like that.
So what mindset can do for you? What the study of your brain and processing your thoughts and learning to become aware of this whole world of vocabulary of narrative that is going on in your brain. When you start opening up to the possibility of what's happening up there, isn't me, I can decide to think thoughts. What if you got on the scale and it went up and you chose to have the thought, oh, I wonder why it's up? What could have caused this, right. Where does that thought lead you to maybe a place of curiosity instead of defeat? Maybe you have the thought, oh, it's up today. Maybe it'll be down tomorrow or maybe you take out the, maybe it'll be down tomorrow and you walk away with confidence, maybe of the thought, oh, my period must be coming, holding some water weight. It's just how the body works. There are a thousand thoughts that are available to you that moment you step on the scale and you, my friend, you get to decide on purpose what thoughts you want to have, if you want to, if you are choosing to be aware. Being unconscious means you just let your brain process thoughts. And what is unfortunate about that is that a lot of the time. We have not had great thoughts about ourselves for many, many years and social media and marketing and the people in our lives don't always instill great thoughts about ourselves. So if we let our brain decide for us what to think, sometimes we get crap, right. But if you decide on purpose, what you want to think, if you become aware, just be more aware of what your thoughts are making you feel. This is a game changer, my friends.
Doing the mindset work and being more aware of your thoughts and the feelings that your thoughts are generated, I think is the secret sauce to not only maintaining weight loss long-term and achieving the body you love, but also learning to love the body you have right now. And that can change everything because if you can love the body you are in right now, and you can decide to make changes to the body you have from a place of love. If you can decide to exercise any healthier, because you love yourself, it is a much funner process. It is a much easier process. It's a much more enjoyable process than hating yourself and exercising and dieting from a place of self-loathing. Does that make sense? You guys going off into a deep end here? I want to give each of these legs of the trifecta of training, equal weight, they are all equally important when it comes to having a sculpted body. But when it comes to having a sculpted life, I want to push that mindset component up to being much more important. We are going to be doing a lot of life coaching mindset episodes in the future. And I don't want you to write these episodes off. I don't want you to say yeah, yeah, Lylas I don't need that part. I just need you to tell me what to eat, because you do need that part. All of us need that part and that mindset life coaching component is going to be what up levels your body and who you are as a human and your life as a human and your lifestyle that maintains that up-leveled body, it's so important.
All right, you guys, that's all the time we have today. So mindset, macro nutrition, muscle development. You need all three. I will see you next week. Bye for now.
