Ep #51: My Routine

My Routine

Committing to our weight loss journey and living as our future self is an incredibly important part of our weight loss journey. There is so much that goes into this process, so today, I want to share with you my daily routine, so you can see how I set myself up for the best possible day every day.

My daily routine revolves around four fundamentals that I incorporate, and each one of those truly helps me live as my future and best self. So, I’ll be sharing what those are, and what you can do to make them a part of your day too.

Join me on the podcast this week to discover how to set up your daily routine in a way that allows you to fully commit yourself to your weight loss journey. I’m sharing the mindset, as well as some practical tips for how to live as your future self right now and really enjoy the results you’ve been working towards.

And here are this week’s transformational questions:

  1. What one thing can you add to your daily routine?
  2. How will this help you step into the identity of a woman who takes care of herself?
  3. Why are you worth it?

If you love listening to this show, I would love to have you come check out my Transform weight loss program. It’s my monthly coaching program where we take this work to a new level and I help ladies figure out how to lose weight for good. And, we’re having our first live virtual event this October! Click here to check it out, and I can’t wait to see you there!

What You’ll Discover:

  • Why I take time to consider, every day, how I move and fuel my body.
  • What the Transform Boss Commitment is and how it helps my ladies lose weight.
  • How having a routine allows me to live as my future self.
  • The four fundamentals I incorporate into my schedule every day.

Listen to the Full Episode:

Featured on the Show:

Full Episode Transcript:


You are listening to the Weight Loss for Successful Women podcast with Shannan Christiansen, episode number 51.

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, loves. So happy to be back with you. I love today’s show. Today, I want to share just a little insider peek to my routine and share how I implement my four fundamentals.

But as always, I first want to give a listener shoutout. This is where I read a review of the podcast every week. I read every single review of the show. So, this week’s listener shoutout is to Barbera.

She wrote, “Missed the live podcast, but thankful for the opportunity to listen today. Looking forward to the live session on the 28th. Ready to roll.” Thank you so much, Barbera. I love these reviews. And, of course, I just love you ladies and I love that you listen.

If you love the show, please rate and review the show. I would so appreciate it. And we have, to celebrate our 50th episode, I am going to do a drawing. And so, when you leave a written review on iTunes, you will be entered into a drawing.

I’m going to give away two $150 gift cards to Amazon. Now, to be entered, you must leave a written review on iTunes, AKA Apple Podcasts, and then you have to email me at shannan@bflycoaching.com with the title of your review.

It just has to be on Apple. So, if you have an IOS device, easy. If you do not, you can still download iTunes on a Windows computer and leave a review. So excited. I just cannot wait to see all the reviews.

So, my loves, I just got off a four-day weekend. It was so great. Loves, I really rested. And I had a lot of fun. I tried to put the phone away and just take some days to disconnect. And it was lovely. My g-babies came over and we had a great day. We hung out, we went to the pool.

I love watching those little babies and seeing them have so much fun. They are full of energy. And I was watching them, thinking about how they just love to be present. They’re not worried about anything in the future. They’re just having fun in the moment.

And when I was spending time with them, I was just thinking about what a gift they are to me. And I just love them so much. So, on Sunday, Paul and I, we just hung out. It was so great to spend time with my love. And we just binge-watched some Netflix and we had a really great time doing nothing.

Again, it was just a weekend of disconnection. And what I mean by that is disconnection from the outer world. And I really spent great time with my family and with my husband, and with myself. I read. I listened to podcasts. I did my reflection work. It was just the best.

So, in today’s show, I want to share my routine. As I was losing weight, I had to start creating new habits. I wanted to step into the identity of a woman who took care of herself, who cared about how she fueled her body, who managed her mind and moved her body.

I wanted to become my future self; one who lived at her goal weight, her natural weight. So, I just rolled out the Boss Commitments to all of my Transform ladies. And the Boss Commitment is just some statements of who they are becoming, who they are stepping into. And I actually want to share it with all of you.

And so, I wrote this and I hope that it inspires you. It for sure inspires me. So, this is the Transform Boss Commitment. A Transform Boss is a lady who has decided that she is worth it. She has decided to show up for herself and she is in control of her thoughts and future self. She does not make excuses or tell herself stories anymore. She is not a victim of her circumstances. She does hard things.

A Transform Boss takes action even when things get tough. She does not beat herself up. She learns from her challenges and failures. It is when she digs deeper, when she fights harder. A Transform Boss spreads love. She does not judge or think others should be different. She has the capacity to give and receive love abundantly. She knows her worth and that she is 100% lovable.

A Transform Boss is building the life of her dreams and she is doing it in a body that she loves, that feels like freedom because she is free. She is brave She is fierce. And she is unstoppable.

A Transform Boss is who you are becoming. This means feeling all your feelings of overwhelm, doubt, and fear, and taking the next best action. This means you will never quit, give up on yourself, or put yourself last again. You’ve got this, love. You are a Transform Boss now.

My loves, I love it so much. This is who my transform ladies are stepping into. And I’m having this printed for all of my Transform ladies. So, if you’re listening and you’re a Transform lady, this is going to be in your welcome package.

So, when you want to lose weight for good, you have to start practicing who you want to be. This is what I did as I was losing weight. And I still do this today.

So, part of my routine every night is I fill up my water bottle and I place it on my nightstand or bathroom counter. I do this so I have this when I wake up. I wake up each day between, I don’t know, 4am to 6am. It varies depending on the day.

So, as I’m getting ready, I drink my first 24 ounces of water before I even have my coffee. I then go, after I’ve gotten ready and drank my first bottle of water, and I make my coffee. And I move into my office or my patio, depending on the weather. You know, sometimes it’s hot in Arizona, so usually during the summer, I do my work in my office.

So, then I pick up my transform planner and I do my reflection work. I make my realistic plan for the day and I plan using my prefrontal cortex. I think about what do I want to feel in the day? What do I want to think? And what do I want to fuel my body with?

I then do what I like to call a brain dump. This is where I take all the thoughts and I just get them out on paper. And I take one to two of the thoughts and I work through what those thoughts are creating in my life. I also write down what I want to practice thinking. Yes, every day, I am practicing thinking.

This is how I’m becoming my future self. I think thoughts that my future self would think. This 10 to 15 minutes is so precious to me. This is where I set my intentions for the day. Then I go for my walk.  Walk most every day. The time varies sometimes. But I love my walks.

I do not walk to lose or maintain my weight, I do it because I love the outdoors. I love the sun on my skin and I also am very creative during that time. This is for me. This is time where I get great ideas, where I think about how blessed I am.

I also take time to look at nature. I see the trees, the butterflies, and the birds. And my walks, they’re the most precious time.

And I don’t really eat breakfast. And if I do, it usually actually does not feel good in my body. So, I usually eat between 11am to 12pm, sometimes even 1pm. And then I eat again between 6pm and 8pm depending on my schedule. And I’ll have a snack in between too.

I drink about 100 ounces of water a day because it feels good in my body. Sometimes less and sometimes more. I really am connected with my body. And so, when I talk about becoming the scientist of your body, this is part of the fundamentals. This is part of how I have lost weight and maintained weight.

I have these routines in place that have really helped me become my future self. And checking in with my body and understanding how much water it needs, the food that feels good in my body. And this is too where I learned when to eat. If I eat breakfast, it really takes my energy. It zaps it. And I don’t feel that good.

Now, I have lots of my Transform ladies who eat breakfast and it feels great and it powers them. All of our bodies are different, my love. and becoming the scientist of yours, it’s the most empowering thing you can do for yourself. And we’ll put in the show notes the episode on becoming the scientist of your own body.

So, I go to bed each night between I’d say 8pm to 10pm. And I make sure that I disconnect from my phone about an hour before I go to sleep. I love my bed. I have really set up my sleep environment to feel good. Because sleep is not easy for me.

And I used to – when I was younger, I could sleep and just fall asleep and stay asleep all night. But as I get older, it gets a little tougher. And so, I’ve really had to ensure that my environment where I sleep really feels good. I love my bed. It’s luxurious. My sheets feel good. My comforter, it feels so good. My pillow is perfect for me.

We keep the temperature cool so I don’t have hot flashes at night. I’m not going to lie, sometimes, it happens. And so, really setting up your environment for sleep is so important. And I also wear a sleep mask to make sure that it’s really dark.

So, every day, I incorporate my four fundamentals; the realistic plan, sleep and water, food that fuels me, and reflection work. These are habits for me now.

I do not have to think much about them. They just are there. I just do them. I have stepped into the identity of a woman who takes care of herself. I don’t buy the excuses that my brain feeds me, that I don’t have the time or that it will take too long.

Instead, I just do it. I keep commitments to myself. I see this with my Transform ladies. They are stepping into the identity of a Transform Boss. It is absolutely one of my favorite things to watch.

So, today’s transformational questions are, what one thing can you add to your daily routine? How will this help you step into the identity of a woman who takes care of herself? And number three, why are you worth it? So good, my love.

Don’t forget to leave a written review on iTunes so you can be entered into the contest. And I’m looking forward to next week, where I’m going to talk all about plateaus and what to do about them. Alright, my love. Bye for now.

If you loved listening to this podcast, I would love to have you come check out Transform weight loss program. It is my monthly coaching program where we take this work to a whole new level and ladies learn how to lose weight for good in a way that they can always do. Join me over at bflycoaching.com/join. I’d love to have you join me in Transform weight loss program.

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 over to bflycoaching.com. That’s B – F – L – Y coaching dot com. See you next week!


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