Month: April 2021

You are listening to the Weight Loss for Successful Women podcast with Shannan Christiansen episode number 83. Welcome to Weight Loss for Successful Women. A podcast for women who are ready to break the diet cycle and end their struggle with weight for good. Here’s your host, fortune 100 executive, and certified life coach, Shannan Christiansen.

Hello Love, so happy to be back with you. Of course, I’m excited about today’s show. On today’s show, We are going to dive into the five emotions of weight loss success. Ooh, it’s going to be so good. Producing these emotions in your body will assist you in getting off the diet rollercoaster. But first I want to give a listener shout out. This is where I’ll read a review of the podcast, and this week’s listener shout out is to Nancynut. Joining Transform has been life changing for me. I am learning how to love the body I’m in. Shannan says awareness changes your life. And it certainly does, just being aware of why you’re overeating helps to change the mindset that you need food to buffer, that feeling where you’re truly feeling has been one of the many tools I’ve learned. Losing weight is just the cherry on top. If you’re looking to get off the diet roller coaster and lose weight for good join Shannan’s Transform weight loss program.

Oh, thank you Nancy. Nancy, I love that so much. I mean, it is true, right? Learning how to feel our feelings. It’s everything. Ladies, everything we do, everything is so that we can either feel a certain way. We want to feel joy or happiness, or we buffer because we don’t want to feel negative emotion. And now it’s so good. Thank you so much Nancy. Now love, if you love this show, I would so appreciate a rating and review. It just helps other women find this amazing show.

Oh, love. It has been an exciting couple of weeks. Oh, we completed our live virtual event in Transform, had a birthday celebration at my house and almost finished with our new free course. I loved our Transform virtual event. We do this biannually and it’s for Transform members only. And it was so good. I loved every minute of it. I taught, I coached. I, you know, spent time with the ladies. My beautiful family came on. Our Transform coaches came on, Jenn and Dawn. We danced. It was amazing. And we ended with awards. I love watching women show up for themselves. I love watching ladies have success. And you know, so many of my ladies are having weight loss success, but it’s showing up in many other areas of their lives.

They’re starting to show up for themselves. They’re changing careers. They’re having better relationships. They’re doing things that they never thought they would do before. That is the power of this work of Transform Weight Loss Program. So it was amazing. I loved it. Our next one’s in October so I cannot wait. And we also had a birthday celebration at my house and we had a tiny party with just my immediate family, but it was so good. We celebrated my dad’s 71st birthday. He’s such a big boss, and my niece, she turned 17 and it was so fun and all my grandbabies were there and my brother and my sister-in-law and of course Taylor and Telyn and Paul, you know, it was just so fun. It was the first time that we had all been together in quite a bit.

So it was just a really great time. And we played games. I do have to say, I won one of the games and I was like a little kid. Like I won. I’m not kidding ladies. It was hilarious. So we just had a total blast and it was fun. And the kids were amazing, you know, and my little Emma, I know she’s two months old loves, two months old and she is just the sweetest. She’s the sweetest. You know I love my grandbabies. And then we had been working on a new Transform free course. And ladies, it is good. It is good. So, you know, of course we’ll put it out there when it comes, but we have really been spending a lot of time to make sure that it’s really updated and that it’s amazing. And my team has been working on it and it’s been a lot of work, but it is going to be just fantastic. And so I’m super excited about that. It is coming soon. It’s coming soon.

So I was thinking about when I set goals and you know, like weight loss goals when I was losing my weight, all sorts of things came up like how I wanted to quit or how I was going to fail, you know, and I wanted my love to learn how to feel all of my feelings without taking negative action on myself. I really wanted to learn how to become unstoppable. When I was getting ready for the Transform virtual event I was thinking about the emotions, that I would lean into, the emotions that really helped me when I want to quit or when I want to give up or when I don’t want to do something.

And so I put together this really cool infographic for all of my Transform bosses. And today I want to share those five emotions with you. And these are five emotions to lean into whenever you’re trying to achieve any goal. I want this episode to be inspirational so you can listen again and again, as you go through your weight loss journey. There are five emotions that I believe when you lean into, they will help you lose weight. Your thoughts cause your emotions. So I want to say that again, your thoughts, you think a thought, and then it causes an emotion, a feeling in your body. So when you want to feel a certain way, you want to think a thought that will produce that emotion.

So the first of the five emotions is courage. See, you have to feel courage when you fail, when you have a challenge. Courage is so powerful. I was thinking about how many fails I’ve had in weight loss. I have failed more times than I have been successful. I’ve had overeats, not made my realistic plan. There have been nights where I’ve not gotten enough sleep. I’ve learned that when I start to think my failures are the bridge to my success, then I start to feel courage, courage when I want to give up. See love, this emotion of courage is so powerful. When you think thoughts that produce courage, you start to feel powerful. You start to feel courageous.

And it leads me into the second emotion, resilience. The resilience, my love, to get back up. See love, we’ve all been on our knees. We’ve all failed. But each time we get back up, each time we move forward, we build resilience and it becomes a fire. Love, every lady that I know, every woman that I know, we have a story, we’ve had trauma and pain and loss and grief and challenges, but we keep getting up, because we build this fire in our body that keeps us moving forward.

It keeps us from quitting on ourselves. And the thought that I’ve practiced is this moment is just temporary. It’s a thought that I practice that helps me feel resilient. It helps me get back up.

The third emotion to lean into in your weight loss journey is commitment. I used to believe that I needed motivation, but I found that commitment is such a, Oh it’s such a powerful emotion. The commitment to show up. Love, we must show up for us, because love, we matter. We have to commit to lead by example and show up for ourselves. I know so many of you believe that everyone else comes first, but that produces resentment, frustration and sadness in us. When we commit to show up for ourselves, we are better wives and partners and friends and parents and daughters. The thought I practice is I commit to show up for myself and I’m worth it. These thoughts produce the feeling of commitment and then love, I show up.

The fourth emotion is desire. The desire to become unstoppable, the desire to have real pleasure and joy in our life. We have lived with a desire to overeat, and by changing the thoughts that produce desire to ones associated with real desire, real pleasure. See, I used to overeat because I lived a life for everyone else. I was literally stuffing my emotions down with sugar cookies. I learned how to desire a better life with real pleasure, like creating, serving, spending time with my family, coaching, doing the things that light me up. Real pleasure is different for everyone. But I promise that real pleasure instead of false pleasure, like sugar cookies, it’s everything. Food is a cheap substitute for life and love. The thought I practice is I desire real pleasure and joy because that is what I deserve.

And the fifth emotion is love. Love, love is everything. Love the hard. I have learned to love the hard. Losing weight is hard. Building a business is hard, but that is what is amazing about it. When you do hard things, you become unstoppable. You build the fire in you to do anything, to reach any goal and love, have love for you. Love for your body. When is the last time you looked in the mirror and really appreciated you, had love for you. We give love to others, but we never take the time to show ourselves the love. The kindness. I challenge you today to show yourself love. Look in the mirror, look in your eyes and see your beauty and feel love. And lastly, love for the humans. We are all imperfect humans, living a human experience, doing our best with all our beauty and all our flaws. I love the humans. See love, whenever you’re feeling frustrated, sad, disappointed, feel it. It’s okay my love. And then practice a different thought, decide on purpose what you want to think and believe. This work is everything. It is the work of your life.

The transformational questions are one, How can you practice one new thought to produce one of these five emotions? And two, What would you have to think and feel to become unstoppable?

And if you need help implementing the tools that I teach and going deeper on this work, I invite you to join Transform Weight Loss Program. This program is based on three elements: coaching, community, and a weight loss course. This program will help you implement the tools so you can live your best life in a body you love. Go to bflycoaching.com/join to learn more. So much love. Bye for now.

Thank you for listening to this episode of Weight Loss for Successful Women. If you love what you heard today and want to learn more, come on over to bflycoaching.com. See you next week.

You are listening to the Weight Loss for Successful Women podcast with Shannan Christiansen episode number 82. Welcome to Weight Loss for Successful Women, a podcast for women who are ready to break the diet cycle and end their struggle with weight for good. Here’s your host, fortune 100 executive, and certified life coach, Shannan Christiansen.

Hello love. So happy to be back with you. I, of course, you know me, I’m so excited about today’s show. We are going to wrap up the fourth pillar in the Transform Cheat Code to Weight Loss, and it is success. Again, love we are in the middle of a four-part series and it is so good. If you’ve missed the previous three, you for sure want to go back.

But first I want to give a listener shout out. This week’s listener shout out is Deb Lowe. I’ve been doing the Transform program and now going back and relistening to all of the podcasts from the beginning. I love this program and Shannan, and relistening to episode one reminded me why I started on this journey. Love it. Thank you, Deb. I love me some Deb. If you love this show, please rate and review it. It helps other women find this amazing work.

So love, I have to tell you the Transform virtual event is coming up, and by the time you listen to this episode it will be over. We do a biannual one-day event in Transform. It is where I teach, coach, give awards. I mean, there’s a lot of dancing, prizes. I change outfits three to four times. I love these events. I love watching ladies show up for themselves. My ladies in Transform are going to receive a package in the mail for the event. It has some fun hand signs, a new tool actually that I’m rolling out in the event, and this really super cute door hanger. The door hanger it is so cute, it says Sshh, Transform Boss Inside, because these ladies have told their families, bosses, roommates, that they’re busy on the 17th because they’re showing up for themselves. I just want to give a shout out to all my Transform clients and my bosses. Oh, I just love them so fiercely and I am so proud of them. It does get me super emotional thinking of them. Ladies are changing their lives, their stories forever. And I am just so grateful that I get to be a part of it.

So let’s get into the show. The last pillar of the cheat code. Ooh, it’s so good. Success. Our brains are wired to look for danger, for all of our failures. Remember Lizzie wants to keep us safe. She wants to keep us the same. So when you start to have some success, I mean, you’ve seen this probably so many different times. You started to have some success and then Lizzie starts to pipe up. She tells you all the reasons why you can’t do something. She tells you how you’re going to fail. She tells you you’re tired.

She starts giving you, you know, kind of all these excuses to quit on yourself. I mean love, this happened to me too. So many times with so many different areas of my life. So this pillar is so important in your weight loss journey. Now there are two components I’m going to talk about today. The first one is setting yourself up for success.

Now you get to decide on purpose, as always, how are you going to set yourself up for success? Weight loss can be easy. It can be fun. I have to tell you a quick story. We have a good amount of new ladies that are now in Transform that came in in March, and we do tons of fun things in Transform, like challenges, all sorts of fun things. And she commented on one of the lives. She’s like, I can’t believe like I’m having fun, losing weight. And I just want to offer this to you ladies, that you can lose weight in a way that feels fun, easy, like love instead of punishment, restriction, all the old diet ways.

So in setting yourself up for success, I want to give you a couple tools that I teach that really can help you set yourself up for success. So the first one is water. Love, I know we overlook this because we just do, but our bodies are made up with a lot of water, mostly water. And because of this, we need it. It helps our bodies function properly.

And when we’re dehydrated, it makes us feel tired. And it’s a trigger to overeat. Sometimes we think we’re hungry when really all we need is, you know, some water, just a glass of water. Now ladies always ask me like, can I put a drink mix or whatever? You can, but I recommend just trying like one glass. Even if you’ve, if you drink no water at all, one glass of pure water. And I know ladies tell me I don’t like it Shannan. I get it. When I first started drinking water, I didn’t either, but you know, it’s so crazy over time, you will start to love it. And I know this because this happened to me. I love water. I don’t even drink cold water. I drink like plain, like out of the filtered water, just like it’s just room temperature. And I tell you, it’s just possible my love. So start with just a glass of water.

Now I want to tell you about another way that you can set yourself up for success. And that is sleep. Love, we are busy as a culture, as a society. We run ourselves ragged. And because of this, we, you know, stay up late at night on social media, watching TV or, you know, doing all the things for all the humans in our lives. And we then wake up early to get everything ready for the day for everyone else.

And what we do is we don’t get enough sleep. And when we don’t get enough sleep, then our body can not regenerate. Our body can not restore itself. It can not repair all of the things that it needs to repair in our bodies. Remember love, we have these beautiful, amazing bodies, and we just have to allow them to work the way they were supposed to.

And part of that is sleep. Now water and sleep, I have a whole in-depth episode. So if you go to episode 11, I really go in depth about sleep and water. You will not want to, you know, put these aside for your weight loss journey, because when you’re dehydrated or when you’re tired, it is a huge trigger to over eat.

And then love, weight loss starts to feel hard. So listen to episode 11. Now, another way that you can start to set yourself up for success is by becoming the scientist of your own body. Now, if you’re new to me you’re like what? Loves, we have had other people, other humans, the diet industry, our society tell us what we should be eating.

They give us a diet plan and then we start to eat it. And it doesn’t feel good in our body. We don’t feel energized. And I’m just here to say that just like your fingerprint, you are unique. Everyone in this whole planet has a different fingerprint, and you have different body. What feels good in your body, what food fuels you is different from what fuels me.

And you have to start to pay attention to become the scientist of your own body. And this is understanding how food feels in your body. There are foods that are labeled “healthy” that don’t energize me, that don’t feel good in my body. They are not fuel to me. And I had to go through a process of learning how to become the scientist of my own body, to see how food feels in my body. And I really, I tell you, I just don’t believe that there’s healthy or non-healthy food. It just either fuels me or it doesn’t. And I have a mixture of both on my realistic plan. Mostly I eat fuel food because I love the way it makes me feel. I love eating food and feeling energized.

So if you really want to go in depth, which I recommend that you do, because it’s so awesome, listen to episode nine. Episode nine is how to start to fuel your body and how to start to become the scientist of your own body. Oh, it’s so good my love, like so good.

Now I want you to also make things simple. Like how are you going to immerse yourself? How you’re going to set yourself up for success. Remember, you don’t want to start out with 52 things to do. You want to start out with one to two simple things? If I think about like immersing yourself in the work, like have your earbuds in an easy accessible place. You know, if you’re going shopping, put them in or you’re getting ready. You want to make this as simple as you can, so you can set yourself up for success. And also make food easy. Right? So how can you make it easy? And it’s different for everyone depending on what you like, what fuels you. But I do some different things. I will, I have a meal delivery service that I really like, and I really love their meals, and we eat them a couple times a week and it just makes it easy. I do a lot of things in the crock pot because it’s so easy. It’s like so easy for me. So just think, how can I make food easy?

Now the second component is looking for your successes every day. Love, our lizard brains, our automatic brains, we are just consistently looking for what we’re doing wrong or what we “should be” doing. Remember, it’s just how we’re wired. Nothing’s wrong. It’s just the way that our brain is wired. And so we have a difficult time looking for our successes. We have a difficult time finding the things that we’re doing right. Because our brain is always scanning for danger and telling us like, Whoa, be careful, you’re failing. And also telling us what we “should be” doing.

I tell you, I have coached so many of my clients and they come and they, they tell me all the things they should be doing and what they’re not doing, and they’re beating themselves up. And then I just ask them this simple question, tell me what you have been doing. And it’s, so I’m telling you 9 times out of 10, it’s maybe even 10 times out of 10, it’s all the things. They’re like doing their realistic plan. They’re doing like all the things and they’re having success, but because they’re not looking for it, they’re looking for what the lizard brain tells us we should be doing or what we’re not doing.

So love, success compounds success. And what I mean by that, it’s kind of like compound interest. And so over time, if you put money into a savings account, the interest will continue to accrue and it compounds. And so this is how success. You take one tiny little success, you acknowledge your success, and then over time, your simple successes start to compound.

So success with more success, it just gets greater and bigger and bigger. But love, remember failures compound too. So if you’re always looking at your failures, you’re always looking at the things that you’re not doing, that compounds too. And so this is why it’s so important to look for your success. Whatever you think and believe is what will come true.

And so if you start to believe that you’re having success and you’re looking for your success, that is what will compound. Love, I say this all the time, it’s one of my very favorite sayings, time plus consistency equals results.

So number one, set yourself up for success and look for all of the ways to make things simple and easy. And number two, success compounds success. So you want to look for your successes. You want to find them and you want to write them down. Ooh, my love.

The transformational questions are number one, How can you set yourself up for success? Number two, What routine are you going to put in to look for your success every day?

And if you need help implementing the tools that I teach and going deeper on this work, I invite you to join Transform Weight Loss Program. This program is based on three elements: coaching, community, and a weight loss course. This program will help you implement the tools so you can live your best life in a body. You go to bflycoaching.com/. Ooh, so good love. So much love for you.

Thank you for listening to this episode of weight loss for successful women. If you love what you heard today and want to learn more, come on over to bflycoaching.com. See you next week.

You are listening to the Weight Loss for Successful Women podcast with Shannan Christiansen episode number 81. Welcome to Weight Loss for Successful Women, a podcast for women who are ready to break the diet cycle and end their struggle with weight for good. Here’s your host, fortune 100 executive, and certified life coach, Shannan Christiansen.

We are in the middle of a four-part series on the cheat code to weight loss. But first, I want to give a listener shout out, and this week’s listener shout out is to Sharon Spohn. Shannan, since joining transform, I have made changes in my life that I never thought were possible. I fought change for so long. I was telling myself if I change, no one will love me anymore. I would lose all my friends. These were lies I was telling myself to keep myself safe. Making changes has made me more confident, relationships stronger. I’m so happy that I took this leap of faith and made these changes. Oh my Sharon, I love me some Sharon. Let me tell you ladies, she has lost 121 pounds with Transform, and she has been in maintenance since October of 2020. Like she is amazing. I love you, Sharon.

Now love, if you love this show, please rate and review it. It really does help other women find this life changing work. Ladies, as I am recording this episode, it is Easter weekend. I am so excited about seeing my family. We’re having a small gathering with immediate family at my house today, and I cannot wait. I love spending time with them. And you know how I feel about my grandbabies. I have been on zoom with them this week and they are so excited. I love watching little kids get excited. It is so fun to watch. I think about how they feel all their emotions and you can see it all the way through their bodies. I love watching their energy.

So today we are getting into the third pillar, immersion. When I was first learning this work, the work of changing and being aware of my mindset, it was over whelming. It seemed like so much. I was a busy director, I had a family, was commuting from state to state. I knew it was the way, but it felt like a lot. I was changing. I was failing, growing, learning. When I was thinking back to that time, I remember going through my coach’s course like 15 times. I just kept playing all of the different videos over and over again. I was immersing myself in the work. See, when I allowed myself to become disconnected from the work, I would slowly start quitting on myself because when you start to change, our lizard brain becomes overactive telling you all the reasons why you will fail, why you can’t do it. Why it’s hard. Lizzie will say, why don’t you just get back in the bed with the sugar cookies and Netflix? Remember, our brain is always seeking pleasure and avoiding pain. So our brains are trying to pull us back into the cave.

I then look at all my Transform ladies who’ve had the most success, and they immerse themselves in the work too. What it means is taking the coursework, listening to podcasts, reading books, it’s immersing yourself in so you don’t start disconnecting. And they do it by coming to our calls or watching the replays, putting in their earbuds while their families watching TV or while they’re getting ready in the morning.

It is the daily reminder of this work, because left to our automatic brains, our primitive brains, you know Lizzie, we will go backwards. We will give in. We will give up. The definition of immersion is deep mental involvement. I love that definition. It’s submerging yourself in the work so you can change. So you can have success. To lose weight for good and change the old diet beliefs from years of dieting you must immerse yourself in the work. You can do this love, it is possible. I want you to think for a moment and decide on purpose, how are you going to immerse yourself in this work? Again love, podcast, coursework, books, all the material in Transform. Decide, and then plan when you’re going to do it, going back to the second pillar.

And then my love, just do it. Don’t get in your head about it. Don’t put yourself up. Show up for yourself. You are so worth this work. You are worth the investment in yourself because see my love, you are a fierce boss and you deserve a life of your dreams in a body that you love.

So the transformational questions are one, How can you immerse yourself in this work? Two, When are you going to do it? Three, How will immersing yourself in the work help you on your weight loss journey?

And my love. If you need help implementing the tools I teach and go deeper on this work, I invite you to join Transform Weight Loss Program. This program is based on three elements, coaching, community, and a weight loss course. This program will help you implement the tools so you can live your best life in a body you love. Go to bflycoaching.com/join. So good my love. So much love. Bye for now.

Thank you for listening to this episode of Weight Loss for Successful Women. If you love what you heard today and want to learn more, come on over to bflycoaching.com. See you next week.

You are listening to the Weight Loss for Successful Women podcast with Shannan Christiansen, episode number 80. Welcome to Weight Loss for Successful Women, a podcast for women who are ready to break the diet cycle and end their struggle with weight for good. Here’s your host, fortune 100 executive, and certified life coach, Shannan Christiansen.

Hello love.  So happy to be back with you. I, of course, am just super excited about today’s show. On today’s show we are going to get into the second pillar of the cheat code. Planning. Now my love, if you think planning is not your thing, you for sure will want to listen because I felt this way too, but it has changed everything for me. We are in the middle of a four part series on the Transform Cheat Code to Weight Loss.

So you will want to make sure you take a listen to all these episodes for sure. But first, before we get into the episode, I want to give a listener shout out. And this week’s listener shout out is to Doreen. I just read your podcast. Very enlightening. I will try this principle to my journey. Thank you Doreen. Now love, if you love this show, please rate and review it. This helps other women find us. And this work is for every woman, every woman on the planet. For sure.

So it is getting hot in AZ. I mean it is. I live in Arizona and it’s starting to get hot for sure. And I have to tell you a story. The other day I was preparing for our Transform live event and it’s happening in April. And I received the proofs back from some stuff we’re mailing to our ladies, and love, I am serious, I got so excited. I had so much energy. I was dancing around and I just felt so much energy. So I told Paul like, Hey, I’m going to go for a walk.

He was like, I’ll pass. It’s 90 degrees outside. But I loved it. In the middle of the afternoon I went for a walk and I actually went live on Facebook with my Transform ladies. I actually love taking them on my walks with me sometimes. I know so fun.

So let’s get into it. We are going to go into the second pillar of the cheat code. And it’s planning. Planning is using our prefrontal cortex instead of our automatic brain. Now, you know, love, I’m a little bit of a nerd and I love researching the brain, but have you ever felt like you were eating against your own will or you want to lose weight so badly and just can’t understand why it’s so hard? The reasons diets don’t work is because it’s not about the food or an exercise plan.

You mostly know what to eat or how to move your bodies. I mean, we’ve been inundated with that stuff, our whole lives. But you start something and then you’re tired, you’re irritated by something at work, or the food just looks so good. It’s kinda like it’s calling your name.

So there are two pieces to planning. Making decisions ahead of time, and the realistic plan. I’m going to teach you both. Now I know when you hear plan, your brain is like, Oh no, but stay with me Love. This is different than anything you’ve heard of. And don’t worry. I didn’t like to plan either. I thought planning was handcuffs, but what I’m going to teach you is freedom.

Have you ever eaten a bag of M and M’s or potato chips, and suddenly you notice you’ve eaten the whole thing and you can’t believe that you’re at the end of it. So I want to talk about the brain and kind of how we’re wired for a moment. I have done so much research on the brain. I find it fascinating on how our brain works, and our brain likes to be efficient, to conserve energy. So many of the things that we do every day are automatic. Have you ever driven to work and wondered how you got there because you’ve driven it so many times, you don’t even have to think about it any longer. The part of our brain, the automatic brain, it stores all of our habits. Now we also have another part of our brain,

our primitive brain, and this is responsible for our survival flight or fight. This was super important back in the cave days, where there was so much danger for our ancestors, but now we don’t have as much danger, but our primitive brain, I call mine Lizzie is always looking for it. So any kind of change we embark on becomes danger.

When you’re starting something new or you’re starting to change, Lizzie will start to serve up all the reasons why you’ll fail, why you can’t do it. She will tell you all the reasons why you should just stay in bed with Netflix. Has this ever happened to you? These two parts of your brain are in charge about 90 to 95% of the time.

So that is why sometimes it feels like you’re eating against your own will or why weight loss can feel hard, but there is another part of your brain. And this part is the prefrontal cortex. It’s your higher level brain, your thinking brain. When we make decisions ahead of time, when we plan, we use that part of our brain. And what happens is we have a higher likelihood of success.

I want you to have success in weight loss. I want you to feel freedom in your body my love. When you make decisions ahead of time, you are using your thinking brain and you will have more success. Now love, let’s get real for a moment. How many times have you quit on yourself or broken a commitment to yourself? I know love, we as women do this all the time.

We tell ourselves that we’re going to show up for ourselves. And then we put everyone else in front of us. Our family, our work bosses, kids, heck even strangers. So what has happened is that we don’t trust ourselves anymore. We do not trust that we will keep a commitment to ourselves. What I want to do is to start to break your diet brain.

When my new clients come to me in Transform, the very first part of my process is all about breaking the diet brain. You have this record player just playing in the back of your brain. Add in years of dieting, family, and the society we live in. And it’s no wonder you’ve had such a hard time losing weight for good, but stick with me love, I can help you.

So the first step is making decisions ahead of time. I want you to think about you. What do you want to do for you? How do you want to show up for yourself? This is about taking some time to decide on purpose what you’re going to do for your future self, your best self. Remember everything you do today affects your future.

So you might be wondering Shannan, how do I do this? The first step is just to start to write down all the things you want to do for yourself. Just write a bunch of them. Then I want you to constrain. I want you to pick the top one to three. Don’t overwhelm yourself with everything. Just pick one. At the most three.

Some of the decisions ahead of time I’ve made for myself are I make my realistic plan. I’m committed to eating on plan. I only eat when I’m physically hungry. I will honor my commitments that I make to myself. Always. I move my body for brain and strength, nothing to do with weight loss. Again, this keeps evolving over time for me, and some of them are just now automatic habits. So remember just pick one, at the most three, to start with.

The second tool I’m going to teach you is the realistic plan. I also teach this in episode six. So if you want a more in-depth episode on this tool, listen to that one too. The realistic plan will help you to start keeping commitments to yourself, help you lose the fear of food and all of the nonsense about what is healthy and not healthy. You will have more success because you’re making these decisions ahead of time. So here is exactly what you will do. You make a plan of what you’re going to eat the next day. Now this is important. Come back to me, hear me on this.

This is a realistic plan, not idealistic. This is not a diet plan. You’re going to meet yourself right where you’re at. If you ate pizza, fries, and a cupcake yesterday, you’re not going to put just chicken and salad today. The first part of this is about keeping commitments, showing up for yourself. This is not about a diet or even the food my love.

You are going to watch your brain because Lizzie, she’s going to tell you she’s confused. I’m not sure what I’m going to eat. How can I do this? It takes too long. But love it takes two minutes. You mostly know what you eat. And if you have an event or you’re going to a restaurant, you can put something as simple as protein, veggie, carb, dessert. You’re not writing the calories or the macros or the carbs. None of that nonsense. You’re just simply writing what you’re planning on eating. Now, no doing this in your head my love. You want to write this down. Even if it’s on a napkin. You might be thinking, but Shannan, how am I going to lose weight if I put a cupcake on my plan. Because writing your plan ahead of time brings you into awareness. It helps you to start paying attention. It gets you out of automatic brain and starts setting you up for success. This first part is so important because this is how you start reprogramming all the years of diet brain. Good or bad, you know how we did it, in or

out, off a diet or on a diet. I mean, how many times were you either all in or all out? I know love, I was too, but this will change everything for you. Now, the second piece of the realistic plan is to eat on plan. Keep the commitment to yourself. It’s so important. If you eat off plan, no beating yourself up.

We don’t do that in BFLY. Just ask yourself, why? Was it too idealistic? Did something trigger you that day or was it nighttime when you overate or ate off plan? Were you bored? Were you tired? This again starts to bring you into awareness. Ooh, it’s so good. So love make your plan for tomorrow. You got this and then make a couple, maybe just one, decision ahead of time.

So the transformational questions are one, What decisions are you going to make ahead of time? Two, How much of your time is spent in automatic mode? Robot mode I like to call it. Three, How can these two tools help you lose weight for good? And if you need help implementing the tools I teach and go deeper on this work, I invite you to check out Transform Weight Loss Program. This program is based on three elements, coaching, community, and the weight loss course. This program will help you implement the tools so you can live your best life in a body you love. Go to bflycoaching.com/join. So much love for you my love.

Thank you for listening to this episode of Weight Loss for Successful Women. If you love what you heard today and want to learn more, come on over to bflycoaching.com. See you next week.