So here is the deal. I want to be your coach. For real. I’d love nothing more than to cheer you on to your health/fitness goals in 2019. I made tremendous strides in 2018 in terms of my own health/fitness (and happiness!) and I want you to have that same success in your own life.
NEW YEAR, NEW GOALS….no gimmicks!!
But here is the catch, I can’t WANT the change more than you do. Changing your daily habits is hard work. ONLY you can do the work so I need you to prove to me that you really, really, really are ready to do the hard work of becoming the best version of you. I can’t do it for you. THIS IS AN INSIDE JOB.
Back when I did Crossfit, lots of workouts started with a “buy in”. It was a set of exercises that definitely took some effort. They got your feet moving, your heart pumping and your body sweating. Then, your mind and body were perfectly primed for the main workout. So that’s what this 14 Daily Challenge is designed to do. It’s the first steps you will take in preparation for the work ahead in 2019. No crazy cleanses, juice fasts or restrictive diets…this is the mental work is takes to truly affect life changes!
So here we go. I’ll be your coach (FOR FREE!), if you “buy in” with the 14 Day Challenge ahead. Every day something will be required of you. You will be asked to post a pic to IG on your story and tag @wholeheartedentrepreneur on every photo. If you do the work, all 14 days, then, you will invited to join a private community of women ready to dig even deeper into fitness/nutrition. (Did I mention I’m a former dietitian and certified AFAA fitness instructor? I’d love to design a nutrition and fitness life plan to point you in the right direction- for free!)
Remember, each day, you have to post a pic following the protocol below with the tag mentioned above! (@wholeheartedentrepreneur)
January 28: Post a photo of WHERE you plan to exercise. When I first got back into exercise, I moved my coffee table to the side and used a 3 x 5 feet space in my living room. You don’t necessarily need a gym membership or huge space to workout. Just decide where and how you plan to move more and snap a photo of that space (or road in your neighborhood if outdoor exercise is your thing!). At the end of spring, fitness had become a part of my daily routine so we designated a home gym area in the basement. What was once a rarely used extra living room became my favorite spot in the house. I started with just 2 sets of weights- 5s and 8s from Target- then worked up to heavier weights over time. I’m not a huge treadmill fan but it comes in handy on rainy days when I need to get my 10,000 steps in (plus my hubby and daughters use it too). JUST PRESS PLAY is my motto. As long as you have a clean, designated space- you can do it!
January 29: Post a photo of a gallon of water. Yup. I want you to get really comfortable drinking a TON of water everyday! It will mean more frequent potty breaks but it absolutely decreases hunger and sets your body on the right track. I even put hashmarks down the side of that plastic gallon marking how far I should be at 12 p.m., 3 p.m., etc. If you can finish a full gallon of water, that is 128 ounces!!! That is 16 glasses of water every day and I cannot tell you what a difference it makes. A gallon costs less than dollar so grab one today and post a photo. Then challenge yourself to drink the whole thing….every day!
**one last tip, for those with a more significant amount of weight to lose, loose skin can be an unwanted side effect from weight loss. Studies have proven that more gradual weight loss coupled with LOTS of water intake can significantly decrease the look of loose skin. SO STAY HYDRATED!!**
January 30: Post a photo of your planner. It doesn’t have to be anything expensive (even though I am a huge fan of Michael Hyatt’s Full Focus Planner), it could be a spiral bound notebook or note cards. The point is that you need a designated space to write out your 24 hour plan every single day. You can get as fancy as you want with it but I want to SEE where you plan to write out your nutritional plan each day. There is great power in seeing your goals in writing so you need to designate a space for the goal setting ahead.
**Let me repeat**, I did not lose 22 pounds last year eating Paleo, keto, gluten-free, counting macros, etc. I know those restrictive plans work short term but I was only interested in losing weight in a way I COULD MAINTAIN. Who cares if you can lose 20 pounds in 4 months only to gain it back?? I’d rather lose 20 the slow and steady way and learn to manage my eating habits in a long term, healthy way! More fruits, more veggies, more protein and complex carbs (oatmeal, quinoa, brown rice) can absolutely get you to your goals (and a very enjoyable life on the journey).
So, I pre-plan, one day ahead at a time, a wide variety of foods with realistic expectations. I plan out 3 meals and an afternoon snack every day in advance. I never let myself get crazy hungry without a plan….that is when I tended to make made TERRIBLE choices. JUST PLAN AHEAD! If that means packing your lunch or keeping healthy snacks in your purse or car… DO IT!! Write down your 24 Hour Plan, one day at a time and do everything in your power to keep the promises you make to yourself- both in nutrition and your workout plan. And, if you get off track, DO NOT START some overly dramatic shame cycle! You are only one decision away from getting back on that plan!!
Also, whenever I’ve hit a plateau in my weight loss journey, I can look back at my 24 Hour Plans to see what might need adjusting. You can do this- its just one day at a time towards your long term goals. I do it for my kids’ lunches and family’s dinners so why wouldn’t I do it for myself? Put your plan on paper and what how much it impacts the decisions you make in the kitchen!
January 31: Post a photo of an inspirational quote. You have to guard your mind on this journey to a healthier, happier YOU. That means filling your mind with positive, encouraging messages. I follow lots of IG accounts that offer daily, positive, affirming quotes. Or, you might snap a photo of a devotional you are reading. Maybe you follow a FB account that posts positive messages daily. SEARCH for these accounts. That really do lift your spirits on days when you don’t feel quite as motivated. Some of my IG favorites are @achievetheimpossible, @6amsuccess, @postivevibequotes, @positive_quotes_daily but there are hundreds out there! I love devotional too and highly recommend 100 Days to Brave by Annie Downs or Five Minutes of Peace. Fill your mind everyday with positive thoughts and messages!
February 1: Post a photo of one food you know you need to give up. For me, it was my weekly #1 meal at Chick-Fil-A. 1000 calories of greasy goodness was landing squarely on my midsection every week. I KNEW it wasn’t a good habit and I had to shake it. On stressful days at work, that drive though called my name. I knew that cycle of stress eating had to go. I’ve certainly had a sandwich or nuggets or a salad from CFA since then but I’ve never had the full #1 combo again. For me, it was a mental stronghold and I had to break it.
But honorable mention goes to that trusty red wine I drank WAY too often too during stressful weeks!! I’ve learned to NOT add that bottle of wine to my cart on weekly shopping trips. I save it for happy social occasions only and it has definitely helped the ol’ waistline.
February 2: Post a photo of what type of exercise you plan to do in 2019. For me, it was Beachbody On Demand (reach out to me if you need help getting started!!). I started with at-home workouts that were so easy I could do them IN MY PAJAMAS!! Piyo was my go-to for a couple of weeks then I did 21 Day Fix. After that, I got super serious with 80 Day Obsession and lost 15 pounds!! Liift 4 followed that I saw great strength gains/definition. Then I did Shaun T’s Insanity Max 30 to get me through the holidays. In mid January, I’ll start another new program. I just love the convenience of working out in my own home. NO EXCUSES. Maybe you are starting with walking in your neighborhood. Awesome!! Just snap a picture of the type of exercise that enjoy and plan to incorporate regularly in your daily life this year.
I’m committing to Shaun T’s next Beachboy program beginning January 14. I’m looking forward to this challenging 6 week program ahead!
February 3: Post a photo of your 24 Hour Plan. Not sure what that is? Refer back HERE to a blog I posted earlier this week. You need to plan in advance what you will eat for the next 24 hours. I doesn’t matte if you do it the night before or first thing that morning. It takes less than 5 minutes but it is about MAKING PROMISES TO YOURSELF. Even if you know you’ll be eating some pretty tempting foods (let’s say work is bringing in free pizza that day), then make a plan to only eat 1 piece but pack your own salad to go along with it. You also need to write out what type of exercise you will do that day and WHEN. Get specific! This 24 hour plan can and will make a difference in your life. DO IT! Hopefully, you are eating a good variety of fruits, veggies, lean meats, high fiber carbs and your gallon of water each day. If you complete the 14 Day Challenge, I’ll discuss a nutrition plan with you in much greater detail. But for now, just get comfortable writing out your 24 Hour Plan.
February 4: Post a photo of something in your closet you can’t wait to wear again! I swear after I had gained 35 pounds that my closet was more like a museum! It was a trip down memory lane of things I could no longer fit into. That is certainly NOT an inspiring place to get dressed in. But, I did have a few favorite items that always made me look and feel fabulous. I put them aside vowing to one day wear them again. Maybe its a favorite pair of jeans or skirt that makes your legs look awesome. Whatever it is, snap a photo of it. Then, a few months down the road, I want to see a fitter version of you IN that favorite clothing item. I know you can do it!!
(I can’t wait to wear more tank tops like this in the summer to show off the guns again!!)
February 5: Post a photo of your Morning Routine. I want to see it ON PAPER. What will you do in order every morning to set the tone for a fantastic day ahead? For me, it’s waking up at 4:55 a.m., stumbling to the coffee pot, sitting at my kitchen table and devoting a full hour to my devotional, Bible, journal and/or planner, then making up my bed, putting on workout clothes and pressing PLAY (no later than 6:15 a.m. every day). I want to see your routine on paper. Long term change comes from daily habit change and what you accomplish in the first 2 hours of your day, often dictates the productivity of the 22 hours that follow. WRITE IT DOWN. Whatever it is, I want to see it!
February 6: Post a photo of your bedtime OR evening ritual. It could be a photo of your alarm clock, screenshot of your phone, time you scribbled on a piece of paper, WHATEVER. The point is that you need to establish a consistent time of day to shut down. Research shows that people who get less than 7 hours of sleep each night have a much more difficult time losing weight. Our bodies need down time to metabolize fat and HELP US in the weight loss process. Be honest with yourself. If you aren’t consistent with your bedtime, then chances are, you aren’t getting enough sleep. And we all know that a sleepy version of you is more apt to choose high sugar, high fat foods that ARE NOT on your 24 hour plan. Sleep matters!!
February 7: Post a photo of your MADE UP bed. I know I sound like your Mom from back in 3rd grade but I’m a firm believe in the power of a clutter free space. Research has proven over and over that clutter-free spaces free our minds/spirits and add to productivity. Plus, a bed piled high with laundry is also a big ol’ turnoff in the love department too!!! Your bedroom should be a place of respite, rest and relaxation. Making up the bed sets that tone of relaxation in your bedroom. Just try it. Even just for this one day and see how much happier that one space in your home can make you feel.
(Shout out to one of my former brides for that gorgeous painting in my bedroom. Anna Bostic Fine Art if you are interested!)
February 8: Post a photo of your workout clothes. By now, you should be on your way to moving more and eating less. Maybe you have been walking 10 minutes each day- awesome! Maybe you joined a gym and started with Zumba classes- awesome! Maybe your joined Beachbody on Demand and are loving at-home workouts- awesome! I just want to see a photo of the outfit you have laid aside today to make sure you get in a good sweat. That workout should be on your 24 Hour Plan too. Confidence grows when we make promises to ourselves…AND KEEP THEM. If you are feeling extra sassy, post a photo in the mirror of you IN that workout outfit. Hey, I always love to see your gorgeous face!
February 9: Post a photo of just ONE health goal you hope you achieve by January 13, 2019. It could be anything from “drop 2 pant sizes”, “run a 5K”, “lose 15 pounds”, “decrease my cholesterol”….this one is personal. My first goal for weight loss was 20 pounds in 2018. I had more like 35-40 to lose but I knew I had to do this thing RIGHT. Jumping on the paleo or keto bandwagon might have meant losing 20 pounds in 6 months BUT I KNEW I COULD NOT MAINTAIN THAT!!! So, I vowed to eat a much wider variety of foods, stick to my 24 Hour Plan and lose the weight more gradually. I want to lose another 15-20 pounds in 2019 and now that I’ve seen steady progress, I BELIEVE I CAN DO IT! This journey wasn’t just about losing weight for me….it was about regaining my self-confidence and setting realistic goals I could SUSTAIN over time. I want to see what goals you are setting for yourself in 2019!
February 10: Post a selfie. Yup. I want to see the beautiful face that matches the beautiful spirit in you. If you’ve followed the challenge all 14 days, you are posting a photo of one of my newest clients….YOU. I will arrange a phone call with you to discuss your specific goals for 2019 and together we will design a nutrition/fitness plan that will help achieve them. I want to be your coach AND your cheerleader. If you did the work to “buy in” to the program for the last 2 weeks, you just earned yourself a partner in the year ahead. It’s time to dig out the best version of you that may have been weighed down by stress, depression, anxiety and busyness for a season or two. (NOTE, you MUST post your photo on your IG story all 14 days to qualify for the free coaching. Remember when I said “I can’t want it more than you do”. Just post. Every day. It’s not that complicated and I promise it will start you on your way to achieving your goals!)
I’m Julie. I’d love to be your coach.
2019 is going to be the year you SHINE!! Let’s get started! Can’t wait to see all your photos on the gram! I’ll be in touch after you complete the 14 Day Challenge regarding what comes next. Time to do the work!