Well, good morning. I don't know if it's morning for you. Hey, hey ladies, I'll do that one, how about that? How are you? I want to know. Write me a comment, tell me how you're doing. I'm curious. All right.
Episode number five. Are you ready? I was going to call this episode, what's the hurry and I decided instead to call it slow the F down. If I could give you guys one piece of advice for creating your sculpted lifestyle, it would be to plan a long journey. The only way to build a sculpted lifestyle is to plan, for it to be a forever journey. This is probably the one thing that I see that hinders most people in their weight loss goals. It's this eagerness, this urgency, this rushing to arrive at the goal. They want to lose as much weight as possible, as fast as possible. And what happens when we rush through the weight loss journey is we don't take time for the lifestyle changes that are required to maintenance, the new found results we have. I want you guys to think about any diet you've ever been on. We find a new diet, we decide this is going to be the one. This one will help me lose 10 pounds. This one will help me lose all of the weight and get to my dream body. And we get really excited about it, why. We're not at our dream body yet. Why are we excited? We're excited because of the way we think we will feel when we arrive at that dream body. So we rush, we do as much as we can, we often go away to extremes and we put ourselves, either into a calorie deficit or into such a strict nutritional protocol that is impossible to maintain long term. And we do usually get some results. Right? You do get some results. You lose five pounds, maybe 10 pounds. Maybe you stick to the plan for three weeks. You lose 10-15 pounds and you get to a point where it's no longer sustainable for you, to be in that kind of a calorie deficit, or to be that restrictive with your eating or to work out that hard is no longer maintainable so you stop. This is really common in the all or nothing mentality world. I see this a lot in people who I work with who have yo-yo dieted is this perfectionism mentality. If I can't do it perfectly, I'm not going to do it at all. If I can't get the workouts in, I might as well not eat right. These are all thoughts that hinder our ability to live a sculpted lifestyle. So when we slow ourselves down, when we decide I'm going to let this journey take a year, I'm going to let this journey take the rest of my life, it lifts off this pressure, this urgency. Your brains rush to get to this place that it thinks is going to feel better. And, you know, you guys, when you arrive at a goal, it doesn't automatically feel better. What makes it feel better is the thoughts you have about arriving at a goal? I have accomplished something. I have achieved this. Look at me now, this pride, right? You get that confidence, that achievement feeling from the thoughts you're having about arriving at the goal, not the goal itself. So I want you to know, when you're starting this journey and you give yourselves a year or two years or three years, especially for my competition athletes out there. I have girls who come to me, who want to compete as soon as possible. They've just started weight training. And they want to get on stage in three months. I'm like, slow your horses, let's build a body first because I know we can lean you out. We can put you on stage, but you're not going to look the way you want to look, we need to build some muscle first. And building muscle takes time. Luckily weight loss takes less time. Usually we can get some really good momentum and results with weight loss. But when we give ourselves more time to lose the weight, we also give ourselves some room to still have things that we love. There's room for that, when you give yourself some time. I like a one to two pound a week loss timeframe. So if you have 20 pounds to lose, plan on it taking 10 to 20 weeks. And some people would be like, well, that's not fast enough, it is if you're going to keep those results off for the rest of your life. And there's a much better chance that those results will stayput that you'll have a longevity result, if it's a slow progression. The reason for that is because when it's a slow progression, And it's not extreme dieting or it's not taking yourself completely out of your comfort zone, you're actually changing habits and cultivating goals and creating a lifestyle that will help maintain those results for the rest of your life.
One of the reasons for my Transformation Program, my signature weight loss program is 16 weeks, is because 16 weeks feels uncomfortable for a lot of people. I get so many women that don't sign up for this program because it's 16 weeks. They're like Lylas, if it was eight weeks, I'd be in. If it was 12 weeks, I'd be good. But 16 weeks is too much commitment and I'm like, but is it. Is it really? The thing is most women that come into my 16 week program hit their goals within the first eight to 12 weeks. And the last four weeks is about really solidifying and cementing those new habits and lifestyles in and making sure that that weight loss is maintainable long term while you still have access to me as your coach. Right. That's one of the reasons I think that that program works so well for people long-term right. That's one of the reasons I market it as the last weight loss program you'll ever need.
So I want to reiterate that rushing anything on your body is a little dangerous. It compounds the negative emotions that we feel when we're doing it. Think about how you feel when you're rushing. Like if you were driving down the highway and you were rushing, you were late and you had to hurry to get there. You would be in a state, right? And it's a pretty negative state, you'd be cutting people off, you'd be getting upset with people who were in your way or driving too slowly. Right. There's this kind of negative essence that goes along with rushing. Now, let's say you get pulled over by a cop. All of a sudden, you are no longer rushing, you have stopped. You are not getting where you're going and you're having a very negative experience. Right. If you had just left your house and thought, I'm going to be five to 10 minutes late, it's fine. I'll get there when I get there, maybe send a text message, letting that person know you're going to be late. And you just drove without rushing, the drive would be much more enjoyable. You wouldn't get a ticket on the way. I know it just takes you a little bit longer to get there.
Weight loss is exactly the same way you guys. When you rush weight loss, you're going to get to a point, especially if you take your calories too low, we're going to get all into nutrition up in this podcast, down the road you guys. When you take your calories too low, your body's going to start to fight you back. And it's going to stop you just like the cop did or your brain will stop you. Just like the cop did. And it will hinder your progress. You're not going to get where you want to go in the timeframe that you want. So when it comes to weight loss, I want you guys just to, to give yourself more time, double the timeframe than you would like. If you want to lose five pounds in the next month, give yourself two months, it's fine. You might still lose it in one month. But give yourself the space, of it taking a little bit longer and it being okay.
The process of changing your body is really important to keep that body to create a lifestyle that maintains that body. You must change who you are. You must change what you believe, and that shit takes time. Right? To change your belief system, to change who you are, what your habits are, what you put in your coffee, what you like to have when you order lunch out at a restaurant, right? For the people around you to realize that who you are, has changed and stopped offering you the things you used to eat. Those things take time. Enjoy the process of it. Enjoy self discovery of that change. Whenever we're going through, I like to call it a growth phase. And I think of weight loss as a growth phase because weight loss is a personal development. It's developing yourself into a fitter version of you, right? Whenever we're going through a personal development phase or a growth phase, we need to make sure we give ourselves time to research ourselves, to research what our brain is doing, how we are handling the changes in the growth both mentally and physically to make sure that we like the person that we are growing into as well. So I've put a note here on this page. It says, so how do we slow the F down?
Let me take you through a kind of four-step plan. First off, this isn't even a step, but first when it comes to weight loss, competition prep, building muscle, sculpting your body, changing your lifestyle, I want you to drop all of your expectations. Expectations, the sheds and cookies that we put on ourselves, never help us out. Instead, I want you to create a goal for yourself and commit so hard to that goal.
We're going to talk about massive action in a future podcast. Massive action is when we commit to a goal so hard that we know we won't fail. It means that we're committed to it until we achieve it, no matter how long it takes. This is the way I create goals now. I no longer put an end deadline on goals. I just decided, I'm going to do this until it comes into fruition, no matter what. I know that I will achieve a goal when I take massive action towards it, because the only way you can fail at achieving a goal is when you decide to quit, period, or if you never start in the first place.
So step one, commit hard to your goal. Step two, make a plan. Step three, follow the plan we talked about last week. If you can't follow the plan, look at what your brain is doing, think about your emotions, be more aware of the decisions you're making and why you're making them. And then you just want to repeat those three steps. So, let me give you guys an example of this. So what in my life now I do feel like I'm rushing to achieve. I know good. This podcast has been something that I've wanted to produce for a couple of years. And earlier this summer, I decided I was going to do it. I signed up for a podcast mastermind class and I felt like I was rushing. I was rushing to create a marketing plan. I was rushing to create the content and I really didn't like how that was feeling. And because I didn't like how it was feeling. I started to notice that I was avoiding doing any of the work. I was avoiding anything that was around podcasting. I would just, my brain would be like let's nap instead because the rushing doesn't feel good. So I decided to move back the launch date. I don't know if you guys know this actually. So the podcast was originally supposed to launch September 1st and I pushed it back to September 15th and I told myself that we keep pushing it back if we need to. It is in no rush, just do the work. We'll put it out when it's ready. And it was amazing how taking off that urgency, that pressure of that date helped my brain stop fighting the work. So with competition, you have a date in mind, when there is a deadline.
Let's take a competition for example. Let's say 20 weeks from now, you want to compete. So of course, there is a deadline on it, so there's going to feel like there's a little bit of an urgency or a rush, however, if you guys go into your contest prep prepared and with a plan there shouldn't be a rush or an urgency. Your coach will tell you if you are in a place where this competition is possible for you. And if you need to step back and do a little bit more conditioning before you go into your contest prep, that's okay. There will be another show. It's so much better than spending 16 weeks rushing into a prep that doesn't feel like you're going to be ready. So I do this with my clients. I highly recommend that you do this. If you're planning to compete, make sure that when you go into your 16 week prep, that your body is in a place where, you know, that you will be ready. I know that's so hard to do. With my competitions, I tend to not even register. What I do is I train with a competition in mind. This is the day I'm going to compete. I started my training. Everything is committed. But I don't register for the show until I know without a doubt that I'm going to bring a stronger body to the stage than I've ever brought before. So until I can see what's underneath the body fat until I can sculpt it out a little bit and then I register. And if, for any reason, I feel like I need a little bit more time. I take the time to find another show. There is always another show.
So for my competition prep athletes out there, slow the F down. And for my weight loss people out there, for my weight loss ladies, slow the F down. Remember, it's not about losing 10 pounds or 20 pounds or 50 pounds, it's about creating a lifestyle that will help you maintain that weight loss for the rest of your life. There is no rush. Enjoy each day. All right my friends. That is what I have for you in episode five. Have a fantastic rest of your day. Bye for now.
