Tranformation ABC's - Part 1
Well, hello ladies. This week, I have something special for you. Back at the beginning of December, I hosted a webinar called the ABCs to sustainable long-term weight loss. I've had my team break up the webinar into a to part audio series. And I'm going to put it right here on the podcast for you guys to listen to. Now we filmed this webinar in zoom. So the audio coming through on the podcast, isn't quite as clear as what you'd normally be used to. But I think that the content is worth it. So here you go. Enjoy.
So this is, the ABCs to sustainable long term weight loss. This is the first time I'm teaching this content this way, I'm going to give you guys kind of an itinerary for tonight. We're going to do a quick introduction and then, I'm going to go through the ABCs with you, and then I'm going to bring in some special guests, we're going to talk about the transformation program, the 16 Week Transformation Program, which is my signature weight loss program in which we master the ABCs, and then I'm going to open it up to questions and I'm going to open it up to questions, not just to me, but if you guys have questions for, my guests, you can ask them too, I might even like field questions out and get them to answer as well so you're not just listening to me talk the whole time and that's the plan. Okay. So we're going to start with a quick introduction to me because there are some names here that I don't recognize, which is so exciting to me. I love having new people come into my community.
So my name is Layla Liana, for those of you who don't know. I am a personal trainer nutrition and life coach. I've been in the fitness industry for 20 plus years. I'm dating myself. I become a personal trainer at 17, got into nutritional coaching about 10 years later in my twenties. And then just this year, I became a certified life coach with the life coach school, which to me kind of solidified the trifecta of training.
Actually call that a thing. Now it's my trifecta method, it's muscle development from personal training, macro nutrition from nutritional coaching and mindset from the life coaching with those three key ingredients, I can coach anybody, I can help anyone create their dream body. It's actually pretty amazing. So I've been doing this for a long time. I've been teaching weight loss for a long time. And to me, what I love, what my passion what I live for is the after weight loss part, the part where we start to sculpt your actual muscle and develop your muscle and create a body that you thought was impossible. So the weight loss part of it needs to kind of come first for those people who have 20, 30, 40 pounds to lose before they can get to the sculpting part. So I created the 16 Week Transformation Program as kind of a streamlined way to get weight off. And this program has been insanely successful and I've kind of sat back and pondered. I'm like, why is this program so successful? And I think it kind of comes down to the ABC's. So we've got the mindset, the macro nutrition, the muscle development, and those three key ingredients are so important. I want to talk a little bit about why first, because those are the foundations of everything I do in coaching.
So macro nutrition. The nutrition component is how I pull weight off. It's the fastest way managing your macros, learning the language of macro nutrition, listening to your body, getting really in tuned with your nutritional awareness is the fastest way to bring that scale down, to pull the extra we call. We call it the deep freezer fat off of your body. You'll find more about that, if you joined the program, the deep freezer fat, I mean, or you can listen to the podcast. I talk about it there too. Once you've brought the weight down to where you're happy with it, the muscle development, we bring that in, that component in.
And we do this at the same time as macro, especially in the 16 Week Program we combine all three at the same time. But the muscle development part doesn't necessarily help with the weight loss. It's totally different from weight loss. Building muscle is actually the opposite of weight loss. But what I find it's so important in the journey of weight loss, because it creates this competence and this strength and this resilience that helps people have the courage to do other things and it can get pretty addictive. People get highly addictive to the muscle development part.
Mindset, which is the newest component to my Trifacta. This is the key to longevity. This is the key to not just losing the weight temporarily to not just yo-yo dieting, the mindset piece which nobody wants to do this work because you have to like get really real with yourself, right? The mindset piece is what helps you sustain it. The mindset work, you do, the layers, you unpeel, the onion you reveal in this process, the getting to know you better is so important for the longevity of the body you create. So when I, sorry, I've got notes. You guys, I love that you're I'm going to jump over into chat for just a second. I want to learn more about you guys and where you all are coming from, and then we're going to get into the ABCs.
If anyone has questions for me, please feel free to ask. If you want to know more about me personally, I'm always open. Yeah. I'm trying to think if there's anything else I wanted to tell you guys that I missed out on. My mission, my like life mission work is to help women live purposeful lives and bodies they love period. I don't want to see women struggle with their weight. I did it for years and shamed myself over it and it's not worth it. I've been up over 200 pounds. I've been there. I know what it's like to try everything and feel like a failure. And I feel like I've mastered it. And now I feel like it's like my turn duty to share it with the rest of the world. So here we are. If you haven't listened to the podcast yet, that's kind of my way of getting everything I've learned out into public. We're only on like episode 14 and I've already designed like the first hundred episodes. So Lady Sculpt Lifestyles in Apple or Spotify, you can go check that out totally free.
Let's jump in. We got Carmel from Vancouver. Hello friend, best shape of her life 2021. Okay. I need to let you guys in on a little secret here. I turn 40 next year. I happen to know Carmel does too, because I know Carmel from like high school you all. So she's turning 42 and we came up with 14 fabulous and fit as fuck, sorry for the F bomb. But that is like next year's slogan, it's going to happen. Melissa coming from Whistler 2022 goal is being fittest at 55, love it leading the way. Andrea from Winnepeg, her goal for 2022 is to connect with her spiritual self, hike mountains and run a half marathon. Awesome you all are gonna meet Andrea later in this call. Linda from Whistler go all feeling strong, sustainable energy, positive mindset, feeling more confident in a bikini. Yes. Love all of it. Kara from Texas, she's she wants to become a full-time entrepreneur as a certified life coach love it. Dallas from Calgary. You're going to meet her too. She did the transformation last year. She ended up jumping into comp and now she's looking forward to competing again in 2022. Susan from Cyprus river, Manitoba, her 2022 goal is weight loss. How much weight, Susan. I want to know, pick a number, any number. So fun, and believe it, believe it's possible. If any number could be possible, what would it be? We're going to talk about belief in just a minute. Mina from San Diego. Welcome. feeling like the best version of herself. Perfect. Diana from Whistler late. Sorry. It's all right. Just want to look like Ainsley, love that goal. Ainsley's one of our team sculpt athletes. We have Susan from Virginia. Welcome. Michelle from Brandon 2022 goals. Get my shit together. That's always my goal, Michelle. One of which is to lose weight and be fit and keep it off. Yes, Kathy, from Rural, Manitoba. For those of you who don't know, I used to live in Manitoba, so we've got some Manitoba peoples in the pack. 2022 goal is to finally lose this extra weights, roughly 45 pounds, according to my doctor and be my fittest self to date. Yes. Perfect. Michelle here with Mina, from San Diego, fittest I've ever been at 50. I love this. I love this fittest ever at 40 fitness, ever at 50 we've got athletes that compete that are in their sixties that put me to shame, love that, as females is so important for us to be strong and confident and live our lives purposely and keep living. Right. We don't want to retire at 60 and just wait to die that's no fun. Let's show them how it's done. Rose from Whistler. You guys are gonna get to meet her. Amanda from Revelstoke welcome, goal is to lose weight, get fit, and toned, to be more confident in myself. Yes. Awesome. Love it. Emily from Squamish fitness goal next year is my body to the fittest it's ever been look smoking hot in a bikini this summer. I'm all about the vanity goals. I love to look a certain way. I think it's okay to want to lose pounds or want to build your body so that you look good and you feel like you look good in clothing. I think that's just as important. And I think there's no shame in that. I am an aesthetic fitness coach. I literally specialize in making bodies look a certain way, it's what I do. Leanne from Whistler. I want fitness to be part of my routine. Yes. I turned 40 this year and want to make a change to my lifestyle before it's too late. It's never too lately ad, but now is a good time to start. In 2022, I'd love to look the best I ever had. Yes, let's do it. Anne from Northern California in 2022 goal is to be an example of self coaching and build my coaching practice. Yes, absolutely. and what are you coaching? I want to know. Tara from Manitoba. I just want to feel confident in my body. Just get myself in shape again. Yes, let's do it because this has 50 pounds. Awesome. Love it. Oh, Susan's Brandy's mama. Hello? Brandy's mama. You got an awesome kiddo. I'm sure you know that. And now you're congratulations on being a grandma. Okay. I know these people. Andrew has other goals visible abs. Yes. Okay, awesome. So good to meet you all love that you're integrated in chat. I will do my best to keep an eye on the chat box. So feel free to jump in any time.
Let's talk about the ABC's. So I think this is why most people fail at weight loss. I think this is why most people yo-yo, or they start and then stop. And I came up with the ABC's. I like acronyms for those of you who don't know, fun fact about Lylas, my name is an acronym. It stands for love you like a sister, LYLAS. And so whenever I'm putting together a new program or something, I like to see if there's an acronym that works and ABC fits so perfectly into the three most important components for long-term sustainable weight loss. The mindset macro nutrition and muscle development is really important for weight loss to get you there, but to keep you there, the ABC, that's a little bit of a hint to what they are, because remember we were talking about mindset being the longevity part, right? The ABC's are what's needed for you to fully embrace that version of you, that next version of you, that new version of you, and be able to run with it from there. Okay. So love it. And she brings women from stuck to sensational. I feel like I did that a little bit too just probably in a different way. I love when women come to me and they don't believe that's possible for them. They're like my body is broken or they come to me and want to compete and they're like, I don't know if I have the right body. And then they go into this place of believing it's possible. And then when they do have that body, it blows their minds, so fun. As a coach, so fun. I totally get it. Okay. Can anyone guess what the A for ABC stamp for? Susan, you're not allowed. You know. Let's see if we can get some guesses. It doesn't stand for apples. It's not about apples every day. Ooh, that's a good one Emily. Emily guest attitude. Love it. Not quite there, but totally could be.
The A in ABCs stands for awareness. Brandy that's a good one, too. Accountability. All of those could be it. But awareness, I think is one of the most important things you can do for yourself. In this world we all live so unconsciously. Do you guys notice this how easy it is to turn on Netflix or get into scrolling social media and just going unconcious. And like half of the days gone by, or the hour's gone by, or the 15 minutes or whatever has gone by, we tend to just be reactive. We just go through life, feeling like life is happening to us rather than being in awareness and creating what we want on purpose. And when it comes to weight, loss awareness, being aware of the thoughts that you're having, that your brain is kicking out and giving you and the feelings those thoughts are creating and the actions you're taking from those feelings is huge because overeating is an action, not working out is an inaction. All of those things come from thoughts you're having and feelings that you're having. So when people come to me and they're like, I just don't know. I just, I don't, I eat and I don't know why I can't seem to stop it. I don't feel like I'm in control of it. It's an unconsciousness. They're not paying attention to what is happening that's causing the, eating, the emotional eating I've been there. I've been that person. I know what that feels like, and it is tough and I can help. Same thing with, I have clients who are like, I want to work out every morning. I set my alarm and I just press news and I press news and I can't get up. And I don't know why. And again, right. There's this lovely thing that my coach taught me called the model, which I'll teach you in the 16 Week Transformation Program that shows us how our thoughts create our feelings, creating our actions or inactions, which is ultimately what gives us the results we get in our life. So if you don't like the results, you're getting it all comes back to your thoughts. And if you're completely unaware of your thoughts, if you're not going up into your brain consciously and sifting through those thoughts and throwing away the ones that aren't serving you, your thoughts are optional, did you know that? You get to choose whether you believe them or not. So the awareness of your thoughts and your feelings is huge. Along with that, the awareness of your nutriotion is really important. I did a whole podcast on this just recently. Episode 12 is called nutritional awareness. This is why food journaling is such an imperative part of this program. Becoming very aware of what you eat, what you're putting in your body. So many of us eat unconsciously. We have no idea what macro nutrition is. We have no idea how many calories in a day. I asked someone how many, how much protein they get in the day. And they're like, I don't even know what what's a protein. Right? So having that base nutrition knowledge, that education, once you know the language of nutrition, once you speak it fluently, weight loss becomes pretty amazing. Just like it gives once, you know, the map and how it all works. It just gives you this empowerment and this control factor that you probably haven't experienced before. It's pretty amazing. And third view awareness of your body. And this is where the muscle development comes in. I teach my clients, especially my athletes a lot about mind, muscle connection, that being in the moment with your body, feeling it, not thinking about work or your kids, or what else is happening in your life, what you're going to do later that day, while you're training, being in the moment with your body. To me, training is kind of like meditation guides. It's me giving myself a hundred percent of my own attention. And having that awareness when you work out will level up your workouts and will make you enjoy working out so much more. Okay. Now, the working out with this. We'll get into that later. We'll talk about that later. Okay. So the awareness part takes time, it takes commitment and it takes self-compassion because when you first open up your brain, it's not pretty right. If you're anything like me, you've been bullying yourself and shaming yourself and beating yourself up for many years. And so there's a lot of habitual thoughts happening that we need to sift through and figure out what's not serving us. What's not even real and decide on purpose what we want to preprogram in there to help us achieve our goals. Becoming aware of how we think, feel and therefore act is scary and hard, but it's so, so rewarding. Okay. Can anyone guess what B is for moving on, trying to stick to a time schedule you guys. Believe, Belinda smack dab on it.
So B is for belief. If you don't believe it's possible, it won't be period. Right? So many of us, when we start a weight loss program or a new fad diet or whatever, we have a belief that it might work for us often because we've watched someone else have success with it, or those of you who will hire me for contest prep. It's because you've watched someone else have success with it. So you believe that I might be able to help you get there. But what happens is, is as soon as we have a moment of failure, as soon as the scale goes up in the wrong direction, or we have a moment of weakness and have the cookie, our brain creeps in with our past and our brain is like, see you're not good at this.
See, it's not going to work for you. See, you're a failure. See, you might as well just eat the whole pack of cookies. See, you might as well not go back on. You might as well just quit. Right? Our brain has this way of, and we're going to talk like week one, the transformation program is all about the brain you all, There's also a great podcast episode for I talk all about brain. So if you feel like your brain is your worst enemy, if you're anything like I was, I felt like my brain was constantly fighting. I thought that was crazy. And when I realized, when I started learning, started studying, the neuro nutrition and neuroscience and life coaching realized that I have a human brain just like everybody else. It's almost to do that. It's like, oh, this is good news. Totally normal, totally human. So sorry I got off topic there. We do a lot of work on belief in the 16 Week Transformation Program. A belief is just a super ingrained thought. So it's a thought we've had so many times that we have come to believe it true. Now, if any of these sound familiar, I'll never lose weight, I can't control my eating, it's not possible for me because of whatever your brain is coming up with, I'll always fail. None of these are true period, unless you would let them be, unless you believe them, unless you're proving them true. You get to decide if that belief is serving you. And if it's not, the problem went away. Let's come up with a new one. We do many weeks on belief in the Transformation Program, but we do an entire week on bridging beliefs and looking at beliefs that are serving us and not serving us where they came from. A lot of our beliefs come from our history, what we've done in the past, what we've seen in the past. I get people who come to me and they're like, the only thing that's ever worked for me before is keto. And I'll be like, well, it obviously hasn't worked for you if you're here now. So let's try something that might work for you forever, rather than something that's going to work for you for a short period of time. And then your weight is going to bounce back. Right? So the belief, that's the only thing that's going to work from them is keeping them from figuring out what actually is going to work for them in long-term that's sustainable so that's belief. Does anyone want to guess what see is it kind of like comes right out of belief?
Consistency. Belinda's on a roll. Did I tell you these? She just knows. Love this. So see, could have been so many things you guys, I wrote down all of the different things that C could have been. I came up with commitment, courage, confidence, capability. There's so many fantastic C words, but consistency is the magic ingredient for long-term assault. If you can't do it long-term, your results will not be longterm period. This is why most diets don't work is because. You pick a diet it's usually pretty extreme or it's very outside of your comfort zone. And you're like, I'm going to do this until May. And then you get results till May go off of it and there go your results.
Right? So what we teach in the 16 Week Transformation Program is for you to figure out a life style that gets you the results you want and keeps it off. And then what I'm creating on the backend with Lady Sculpt. And Lady Sculpt Lifestyle podcast is support for that lifestyle longterm forever. That's what my goal is right now is learning how to live in a body I love all of the time. I came from a competition background, which was a lot of on season off season yo-yoing and it was done purposely, but it created really bad habits. And so I'm on a mission right now to lifestyle my fitness routine. I'm going to take you guys with me. The 16 week program is fantastic for lifestyling weight loss. It's one of the things I love about it is this program. You guys is 112 days, I believe I did the work on it. Do do, do, do. I think it's 112 days. It's 16 weeks. It's four months. It's five times the length it takes to create a habit. So there's a room in this program to be humid, there's room to have failure, there's room to have mishaps, there's room to go on vacation there's room to, you know, have a bad week and then come back. And what coming back is the key to a fit lifestyle. The difference between fit and fat is how long it takes you to get back on the wagon. Both fall off the wagon from time to time hate the wagon might as well just stay off the wagon. You need the walking, you need to walk anyway. One of my coaches said that once and I thought it was hilarious.
She was like, she fell off the wagon. Good. Walk it out. You need the exercise, like what? but there's room in this program for you to figure out those lifestyle pieces and have a coach and the support and the system to get through that. I was actually talking with, a couple that were in my July program. She got in touch with me on Instagram today. And I asked how she was doing because they're big football people and they liked to go to the pub and she's like, we're doing so good. We're maintaining. Her husband, came into the program to support her. And he tells his buddies now when they're like trying to get him to have another beer or like wings or whatever, he's like, I'm on a protocol and they just have no idea what he's talking about. And those of you who know how I coach, when I teach you how to do your own nutrition and you create your own nutrition plan, it's called a protocol. We call it your protocol. It's your testing protocol.
Okay. so when it comes to your nutrition and weight loss for working out, we want to find a system that works for you. We don't want you white knuckling it and feeling like I only have to do this till Christmas. I only have to do this through March. I only have to do this for 15 pounds. Quaranteed, if that's how you're feeling, if that's the narrative, your not gonna be able to sustain it, you need to check in, you need to rethink your why you need to reset your brain in the 16 Week Transformation Program. Most of my clients achieve their goals before the end of it. And the last month or two is literally just getting really good at it and by the end, it's a lifestyle. They don't want it to be over because they liked the Monday night coaching calls, but they don't need it anymore, which is beautiful to me, for me to watch, you need to love the changes you're making. It should feel good. It should feel sustainable. Now you're not going to like having a salad instead of pizza at first, or you may not like the changes at first, you might be resistant to it, but what I've found is that it usually within a week, people are like, I feel so much better. And then they start to like it because their brain starts to relax cause they feel really good. Right. So I put a little note in here. I just want to talk. So I do know there's a number of people here tonight who wanted to lose 20 to 30 pounds to compete later in 2022. They want to do what Dallas did, which we're going to bring Dallas on a little bit later to tell you guys about it. She went through the January transformation program and then went into contest prep for October. So just to kind of give you guys a very good visual here. Long-term sustainable weight loss what we do in the transformation program, not the same as comp prep. comp prep is not long-term sustainable weight loss. Comp prep is taking your body to an extreme for a very short period of time and then coming back from that very different. Okay. Most of you are here to learn more about the 16 week program where we spend a solid four months working on mindset, macro nutrition and muscle development. But more so than that, we master the ABC's. We make sure that when you come out of that program, you have the tools and the knowledge and the confidence to do this on your own. If you sign up for Lady Sculpt after it's because you want to, not because you need to, to maintain your results.
Let's talk a little bit about how the 16 week program helps you master these three key ingredients. So with awareness, you guys are not going to like this. Are you ready? We do thought work every damn day, you journal, you clean out your brain, you put it on paper, whatever is happening in your head, a pretty little head of yours, whatever your brain is telling you, you are not your thoughts. Did you know, you are not your thoughts. Your thoughts are just a reflection of everything you've done in your life. Everything people have told you, everything you've seen and witnessed and read and heard your brain is just efficiently kicking those things back out. It has no idea. It's just like a computer, until you go in and get that garbage out and decide what you want to actually think that will help you achieve what you want. It's like, how I describe a brain is like, pretend you put your garbage from the week, every day in a closet and you didn't clean out the closet. That's what happens to your brain. The thoughts you think especially the negative thoughts, the beat yourself up thoughts that I'm not good enough thoughts. I don't know if I can.what's that person thinking about me, all of those thoughts you're putting them in a closet, you're not opening, it's getting dirty, it's getting smelly, it's seeping into your life. Cleaning out your brain is like cleaning out the closet. It's like taking the garbage out every day, So that journaling, that everyday thought downloads. Even if you feel like there's nothing really to talk about, you talk about what you want to do with that day, how you want to show up in your life that day, those things make such a difference. So thought work every damn day. We journal food every damn day. I know you guys don't want to. I get this so much. There'll be at least at least 10 people on this call that are like, I don't want to journal through everything. Again, if you listened to the nutritional awareness podcast and I'll talk about this a lot, journaling your food every day is what teaches you the language of maximum. Going to a Spain and using a translator app, you don't learn Spanish. Going to Spain and speaking the language and learning to write it. And taking courses teaches you the language. I want to teach you the language of nutrition. I'm going to make you do the work, I'm going to make you write it down every damn day.
Now, 80:20, B minus work can miss a day. It's fine. You're not behind you. Didn't fail. It's fine. And I'm going to teach you hacks so that you don't have to write it down every day. You can write it down once a week, if you follow the same plan every day for the week. When I bring on our, we call the people who've gone through this program, transformers. When I bring on the transformers, they'll let you know that that's probably, we weigh in every damn day. There's a lot of people who have a really tumultuous relationship with a scale they're fearful of it. They have anxiety about it. And all of those feelings are just derived from our thoughts, what we're thinking about when we go on that scale and we go on that scale, it's gone up. We think that we've failed, that it's not working, why bother. Right. But when we can get on the scale with curiosity and fascination and look at it as a research did what I did yesterday, work. What I did, exercise wise, the water I had, what did that end up like in my body. And I'm going to teach you guys that there's so much happening in your body. There's so many hormones in water fluctuations going that the day-to-day weight don't even matter that much. We just want to record them because the more data we have, the better decisions we can make, the more educated we are about what's happening in our body. The better we can gauge, if the results we're getting are what we want. Right. So we're going to teach you to have a completely healthy, neutral relationship with this scale. We're just going to use it like data. It's going to be fantastic. Okay. The every damn day thought work every damn day, journaling every damn day, weighing in. Does that freak you out? Good. It means you're in the right place, means you belong here means that you have found where you need to be. It's supposed to freak you out. Your brain is probably saying we don't have time for that. How are we going to fit that in? We can't commit to that. That's never going to work. You don't know what my life is. I have all these kids, I have this job. It's fine. You need to carve out some time for yourself and it doesn't take nearly as long as you think we're going to talk about how much time needs to be committed to this program, to be successful in just a minute.
Belief, changing belief patterns, creating new beliefs that serve you is deep work. We spend weeks specifically on this, but it's a skill that will serve you for ever in every area of your life. When you can create a belief or a thought on purpose that will serve you. I did thought work right before this call to create some confidence for my nerves. So I could show up and serve you guys in the best, possible way. Right? Showing up nervous wasn't going to do anybody any good.
Okay. So, and then consistency. So like I said before, this program is 112 days. It's actually 119 because he had don't know this yet, but week one, that January 10th date, isn't actually the start of the program. It's an introduction call. It's where we all introduce ourselves. We all talk about why we're here and what our goals are. And I tell you what you need to do to set yourself up for success for week one, starting January seven. So actually have 119 dates. There's extra time there which is like I said, five times, the amount of time you need to create a new habit. There's so much room there for you to be successful. The only way in this program that you would not be successful is if you ghosted me, if you stopped showing up, ignored my calls and you ignored my messages and you just went away, otherwise I'm going to be on you. I'm not going to let you fail. I got you. All right. I'm good at this. If you don't believe in yourself yet, you can believe that I've helped hundreds. If not thousands of women now lose this weight and I can help you too.
All right my friends there is still time to sign up for the 16 Week Transformation Program, it starts January 10th. This is my 16 week signature weight loss program where we deep dive into your nutrition, your mindset and we spend a little bit of time on muscle development too. This program. It's guaranteed to help you get to know yourself better and to figure out what's holding you back from living a purposeful life in a body you love. I've put the link for more information on the transformation program in the show notes. Check it out there. I'll see you soon. Bye for now.
