Mindset Coach Category: Coaching Calls

  \  Coaching Calls  April 13, 2020

Coaching Call – Transformation Challenge Week 12 -13: Where do we go from here?

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Welcome, everyone. We are in our final week, Week 12, of this fantastic NewYou90 Challenge. Whoo! Don’t you just feel good? You have completed something for 12 solid weeks. You have learned something new every single week for 12 weeks. And you have been implementing it into your life and learning how to be different with food, learning your interpretation of food, and how you are showing up with it. You have learned how to bring more enjoyment and pleasure into your life, embodiment to your very soul. And you have learned how to nourish yourself on such a deep level.

And these tools and tips take practice. Practice, practice, practice because you have not been doing this for very long. It’s 12 weeks out of your life. For some of you, this is your second time through with me, so you’ve been 24. But think of it this way: you have been doing these other behaviors and habits and patterns for decades, So when you are implementing something knew, it is fresh and exciting and you’re getting it down and you’re learning it and you’re thinking, “Wow. This is really bringing freedom to how I’m showing up.” Keep going. It doesn’t end right here at Week 12. It keeps going because we must implement, every single day, the new things we’re learning in order to create those as our new patterns, our new behaviors, our new way of being. So keep practicing. Just because we’re finished with our Week 12, doesn’t mean that you stop. You go back and you listen to replays. You read through your notes. You practice being slow. You practice circadian rhythm You practice embodiment exercises and what pleasure is and how you can find it in your life. You continue implementing every single day.

So my advice for you is I’m going to go through five things that I highly recommend for you to do every single day that’s top of mind. Then, of course, we have, what, another six or seven things that we practice on as well. But when you implement those five, they are going to open up your mind and your body, and you will be able to connect to those other tools and techniques that we learned. So you start there, and then you implement. And each week, you plan: what new one am I going to bring in this week? What other technique have I not practiced lately that I need to practice this week? And each week you are intentional [Inaudible 00:02:37] those actionable steps towards implementing this new way of being.

So it’s going to be super, super easy. It’s going to be easier than what you think it is. Our lives, we put a lot in them. And we have responsibilities and desires that we need to show up in in our life. And sometimes, adding one more thing may feel hard and heavy, but this isn’t. This doesn’t have to be because, remember, these techniques that you practice add lightness to you. It adds lightness to your life, and you’re magnetic. When you practice these tools and tips, it totally transforms your very being and how you show up. And that’s magnetic. That’s vibrant. That’s vitality. And that is what we want to press on with, right? So it’s not hard. Remember, these tools and techniques, they bring lightness to you, not heaviness. They’re not burdensome. They are light and freedom. Yes.

All right. So I’m going to share my screen with you so that we can get on with our presentation for the evening. And we are in Week 12. Where to next? That is the big question because when programs like this come to a close, we want to know, “Okay. Where am I going now?” This has been a lifeline. It has been a security blanket, so to speak. You knew that you had a place to tap into every single week and you could do that. So where to next? Well, it’s going to be easier than you thought. [Laughs] A lot better than you thought. So here we go. Let’s get on with this such great news.

So where do you put your attention now? Your attention is always, always on your highest goal. It’s not about your waist circumference. It’s not about the number on the scale. Your attention is always on your highest goal, your vision, your reason for being. Why? Because when it is focused there, everything else falls into place. You will eat in accordance to what that person needs. You will exercise in accordance to what that person needs. You will relate to others in a way that is where that person comes from. When you are thinking of stress management, quiet time, you do it in a way that supports the person in your vision, your highest goal. That’s your highest goal. Your waist circumference is not. Yes, that feels good when you lose 105 inches. Congratulations to one of our participants. I’m so excited. So when that happens, there is excitement there when we see that progress. When we see the way our clothes are fitting, there is so much excitement and just, “Yes! I did it. Yes.” And we get excitement. We get nourishment from that. We receive pleasure from that.

However, our intention and our practice every single day is on our reason for being—what we offer, how we serve, how we show up in that vision. And that’s what we duplicate here because we nourish ourselves, we embrace ourselves, and we digest. I just said those out of order, didn’t I? We embrace our body. We love it. Love it, love it, love it. Wherever it is, we love it. We nourish our body because our body is the temple. Our body is the temple, so we nourish it for our life purpose with food, movement, and soulful time. Then we digest. We learn how to digest our experiences. We digest our food better because of how we’re being with it. So beautiful. And we also digest our thoughts. That is where our attention is. That is how you continue with your results. That right there is the key. It is the key.

So if you still have more to do in the goal that you want to reach as far as your health goes—your body fat loss—whatever your goal was, the tangible goal of measurement and you still have work to do, then you keep going. You don’t go on a maintenance plan unless you want to take a month off. If you want to do a month of maintenance, feel free to do that. If you want to continue with the program and just keep going, then just keep moving through it. Same thing of what you’ve done the last 90 days, you keep doing. You just keep going. Now if you’ve reached your goal or you want to take time off for maintenance, this is what you do. If you have been on two shakes a day, then you bring it down to one. If you did the challenge with one shake a day, then you maintain your one. And if you’re going on maintenance, if you would like to mix in some other meals with your shake, then move your shake around during the day or take a day off on your shake and have eggs for breakfast instead of your shake. Do something different. You can do that a couple days a week but maintain that shake in your diet. You don’t want to change everything all at once. Your body will go through a freak-out dance. [Laughs] And we don’t want that. We want to gradually shift and change and play with our eating and with the way that we are doing these shakes. All right?

Another thing, if you are going on maintenance or want to take that month off and just kind of be a little bit freer, then you can add back in any of the allergen foods that you had taken away. Dairy, if you took dairy out and you’re wanting to bring it back in, I would start with either goat or… Coconut, you’ve already been doing. And almond, most likely you’ve already been doing. So you can do the…you can bring in goat cheese and add that into your meals. They have a goat cheddar, a goat mozzarella, a goat feta. Several to choose from. And then a Sikh [Phonetic 00:08:55] cheese is also. It kind of has almost a parmesan texture. It’s very good. It is very… Oh, it’s just really good. It’s very nutty, the Sikh cheese is. You could also add that in. So you want to add in those dairies that you took out that are easier to digest. You could also if you’re wanting to go back to milk products, you can add in a2 milk. Instead of regular milk, do a2 milk. And that doesn’t have any of the… It’s easier to digest, so to speak, the a2 milk. And it’s from a2 cows. Nothing has been done to the cow. This is just a breed of cow that doesn’t have that enzyme that upsets digestion. And it’s called a2 milk. And you can find that in most places, health food stores, for sure. And I noticed it at Albertson’s the other day. So you can find it pretty easy.

Other things you can do on maintenance, if you’re wanting to add back in some foods, is you can add in… If you have not been doing legumes on this program, you can add those in. If you have not been doing any grains and you kind of miss grains, you’d like to add them in a little bit, one day. Add it in one day, wait three days, and see how your digestion is. If your digestion is good, then after three days you can do it again. Check your digestion. We talked about that on Allergens and Guidelines Week. I believe that was Week 7. I believe that was Week 7, so go back and look at Allergens and Guidelines. And I go over that portion of how to add those food back, I go through it in detail. But maintenance is just about adding back in a few of those foods that you had eliminated.

It’s not about adding in your bad habits that you had forgotten about, like habits that would be of late-night snacking on your favorite snack. You know, if it’s ice cream or cookies or whatever other food that was a habit to snack on at night, maintenance is not about adding that in. Maintenance is about maintaining your health and maintaining your wonderful, beautiful new patterns of behavior that you’ve adopted while implementing in healthy options into your maintenance plan. All right? And we’ve talked about those exception foods, ice cream, cookies, those kind of things, and how you have to find your own rhythm with that. You know, would you like to do it once a week? Or would you like to do it once a month? Once every… How often? How often would you like to? What is allowable for you? So that is another area of maintenance that you’ll want to dive into and look into and ask those important questions. What does feel right for me?

What we don’t want when we go back on maintenance is to forget everything we’ve learned, and all those old patterns come back. So if you know sugar is a trigger for you, then you will want to be very cautious when you add that back in. If you add in a delightful treat, you want to be cautious and you want space in between the days that you do that so that that sugar need doesn’t come back at you. Okay? All right. If you have any questions on that, please feel free to ask on Q&A Thursday. All right.

All right. Remember, this is a lifestyle. This is not temporary. What we have done these 12 weeks is not a temporary measure to losing fat and getting your body down to the size that you’ve always wanted. That is not what this is about. This is a lifestyle. It’s creating a new way of being, a new way of eating, a way of choosing food and being different with food. It’s the way you show up in every aspect of your life, actually transforms your health, your vitality. So this is a lifestyle. It’s not temporary. So everything you learned is to be for the rest of your life. [Laughs] The rest of your life.

All right. So my Top-Five tools to guide you over the next…the rest of your life. [Laughs] Right? It’s not temporary. It’s the rest of your life. My top five: Your visualization ritual. You’ve got to see it. You got to feel it. You got to be it. Then you got to declare it. So when you see something, when we see our vision, and we’ve got it in our head to where we’ve got this beautiful picture. It’s filled with colors and actionable intent. And it is filled with all that we desire for our life, and we can see it so clearly. Then we try it on. What does it feel like to be that person in that vision? You begin to feel it physiologically in your body. You know how when I talked about emotional regulation and learning how to regulate your emotions, and that emotions are just a disturbance that we feel in our body? Well, that disturbance can be really positive, filled with love and joy and excitement and pleasure and embodiment and joyfulness, all of that. That is the feeling that I’m talking about in this visualization ritual. You got to feel it. You got to feel yourself get giddy. You got to feel that emotional current running through you. And then when you feel that, that is when you be it. That is when you have become, and you have stepped into the shoes of that person in the vision. You be it. You be that person. And then to make it stick and for it to go with you throughout the day, you declare it. At the end of your 5-minute, 10-minute visualization process and you’ve been being it and you’re wearing it and you know what it feels like, you declare it so that you take that beingness of being in your vision, you take that out into your day. And it is with you. And every time that you think of that declaration, every time you exclaim that declaration out loud throughout your day, you’re going to be able to be back in those shoes of that person. If you stepped out for a moment, you can bring yourself back just by declaring, right there in your car, “I am victorious.” Or whatever your declaration was, declare it right then, and it will pull you right back into that physiology of being the person in your vision. Yes. And you can be it every single day, every single moment of every single day. What fun. So your visualization ritual, we’d spoke about at the very beginning in Prep Week and also Week 1. That is with you every day. Every day, you’re visualizing yourself in some way of how your future and how you’re going to be and how you are, right now in this moment, because you can be it right now. Right now.

Number 2 is slow. This is the time to just be. Breathe, release, pause, feel, notice. I love all of those words that are in the JUST BE graphic right there. Surrender, trust, allow, observe, welcome, invite in, receive it, listen. So when we are in slow, we can do all of that. When we’re in slow, you eat slow and then everything else in your life will follow suit. Practice eating slow. Practice getting ready in the morning slow. Slow does not mean lazy and not getting things done. Slow is efficient and on time. You’ve heard me say that in the very first class that I taught you guys. Slow is about being efficient and being on time. If you are rushed and hurried and get yourself in that rat race, you will be late. Everything that could go wrong is going to go wrong. [Laughs] It does. Just sit back and enjoy the ride. And I promise you it will all unfold so beautifully. And you will get there on time. You will be efficient in your work. It’s all going to be beautiful. And you are in fat-burning mode when you’re slow. When you are slow, it is fat burning. Whoo!

Number three, maintain your rhythm. It maintains your appetite. If you notice that your appetite is getting catterwonked [Phonetic 00:17:20], meaning you’re wanting to eat a lot more at night or you are finding you’re wanting to eat during the 2:00-to-5:00 time frame, look at your rhythm. Are you in alignment with the sun? Are you eating your moderate-size breakfast, having the bulk of your calories before 2:00 PM? That means your biggest meal will be around lunchtime, and then from 2:00 to 5:00, you don’t eat. You instead hydrate and take your supplements. And then from 5:00 to 7:30 is when you eat another moderate meal or a light meal. Then you go to bed three hours after you eat. So by 10:00, 10:30, you are back in bed sleeping. You caught the angel train. [Laughs] You are sleeping. You are off in the clouds of goody-ness. [Laughs] Then your body can do what it’s intended to do throughout the night, taking out the trash. And then you come back in, and you wake up, and your appetite is regulated, and you don’t feel hungover in the morning. So maintain your circadian rhythm.

Number four is eat fresh and in macronutrient balance. Yes. Macronutrient balance, this is the key to satisfaction. It is the key to long-lasting energy. It is. This is what you want to pay attention to when you are sitting down to eat is that you have macronutrient balance. That is the protein and essential fats and the vegetables or the quinoa and the wild rice, those kinds of grains. Delicious. And eat fresh as often as possible. In the NewYou90 newsletter that I sent out for this class, in there I have listed down the class number that these topics are in, so you don’t have to go searching. I believe it’s 6, 8, 9 and 11, I believe is what it is. But it’s in your notes, so you can go back and look.

All right. Number five, oversee your pantry. You’ve got to recheck the contents of your pantry. In fact, if you have finished this 90 days and you want to continue another 90 days, you recheck your pantry. You go through the Kitchen Cleanse document that I sent out during Prep Week. Go through that. Make sure your pantry, refrigerator, and freezer are still cleaned out and only have lifegiving foods. Also, this is a great time to ask those important questions. What if during this time when you go back to recheck your pantry and you find some foods and you think, “Huh? How did that get in there?” [Laughs] When did I get that?” These are great times to ask yourself: who am I as an eater and what archetype in me? Who showed up at the grocery store and bought that? What was happening that day? Was I just wanting something different or did something happen? Did I have a certain belief system flow through my mind when I bought that food? Huh? Great time to ask those important questions. And then ask yourself: am I still that person? And all of these questions are in your NewYou90 newsletter. Am I still that person? And if it is, what role is that feeding you? Think about that for a moment. What role is that archetype that you’re being when you are leaning towards that food that you feel is not nourishing and not beneficial for you to have right now, what role and what is that feeding you? What role is it? And how is it feeding you? That question right there, it can bring up a lot of different things. When we are asking yourself what role we’re playing in our life and how is it feeding me because evidently if it’s recurring, it’s feeding something. Right? It’s feeding something, so what is that? What could it be? Ask those important questions. Find out. Learn more about yourself, how you’re being every single day with every decision and action that you take. Ask those important questions. All right. Beautiful work.

And then we have the bonus: mindfulness. Being mindful in everything every day. This is what slow is about. It brings in the mindfulness, the pleasure, embodiment, increased energy and nourishment. And those were the last several weeks that we’ve been working together—pleasure, embodiment, increased energy, and nourishment. Yes. When we are mindful, we get all of that. We get all of that. It is so peaceful and feels so fulfilling and just at ease. Right? So much more at ease when we are mindful because we can experience more pleasure in our life. We can be in our body and at one with who we are.  Our energy is increased, and we are vibrant and filled with vitality. And then we are so nourished. We are nourished in our very soul. And when you’re nourished in your soul, guess what happens. You can be nourishment for others. That’s the beautiful thing about nourishment. When you nourish from the soul, you can be so much more, offer so much more. Magnetism. Whoo! Yes.  And you’re victorious.

Follow these tips and you will be living with improved health, vitality, energy, and power. Yes! [Laughs]Yes, you will. Yes, you will. So I want to leave you with this: physically and soulfully embrace your body. physically and soulfully embrace your body. Nourish it with food, movement, and rest. That soulful time that feeds us, it’s rest but it feeds us. And then digest food, thoughts, and emotions in harmony as nature intended for us to.

All right. So let’s check in. I want to remind you that we have Q&A every Thursday at 12:00 noon Central time. 12:00 noon Central time on the NewYou90 Mannatech Facebook group Q&A Live on Thursdays. You can email or text me your questions at info@ashlytorian.com or my phone number that’s listed there. Yes, please send in your questions. I am here to help you through this. Yes. So please send in those questions so that we can walk through it, walk through your hiccup, walk through your celebration, bouncing through your celebration. Whatever it is, send me those questions so I can answer them for you, so it makes it easier for you to transform and to become what you’ve always wanted, body, soul, spirit.

All right. So your next step, so you can continue with the next 90 days or maintenance. You have all the material. You have access to all of the library of videos that we’ve done here. And, also, whatever audios we’ve done, you have access to those. You have access to the NewYou90 Newsletter. You have access to the Q&A Thursday. From here on, you have access to all of that. So keep going. Keep going. Keep implementing.

Or if you find that you need just a little bit more, you need more coaching, more guidance, more accountability, any of that, then these are three areas that you could move into. The NewYou90 System also has a group coaching that we are creating now, a group coaching that is going to do laser coaching. It’s an opportunity for me to coach on a topic that is being discussed around, either on finding it on Facebook or it’s something a lot of questions have been coming to me. There will be a coaching topic plus an opportunity for laser coaching. That is 99 a month for three months. So you get two group calls each month. It’s the 1st and 3rd Tuesday of the month in the afternoons. I try to position it around lunchtime, so it makes it easier for people. So it’s going to be a 1:00 Central time. That’s where it stands now. Excuse me.

Next, we have a Rock-Solid Mindset Boot Camp. This is a boot camp where I coach you through mindset tools and techniques. We really get into the closed versus open. We dissect the thoughts that are coming in, and we learn how to turn those around, to completely change them and transform them so they do not run amok in your mind any longer. And that is a boot camp that I formulate as groups come in. So if you are interested in the Rock-Solid Mindset Boot Camp, I will have one starting the 1st of May. First week of May, we will be starting a Rock-Solid Mindset Boot Camp. So if you’re interested in that, holler at me.

Then we have one-to-one coaching, of course. One-to-one coaching, love that. We really dive in. This is a six-month coaching plan, where we really dive into what your needs are, where are you coming from, who is the archetype that keeps sabotaging you, what emotions keep coming up in your life sabotaging you, will you regulate those, learn how to regulate them. We also dive into digesting thoughts, experiences that are causing a hiccup in your life. If you have eating behaviors, whether it’s binge eating, overeating, not eating, being overly… Golly, the word just left my mind… but where you are overly pure with your food and it’s causing an upset in your life, if you have any of those things, if you are so dissatisfied with your progress so far and you’re thinking, “Wow. I just really need to plug in and go and get something. Something’s missing,” if you’re that person that something is missing, you just haven’t been able to get it right, then one-to-one coaching is for you. One-to-one coaching, yes. So those are your three options right now. If you would like to discuss any one of those, please feel free to reach out to me at the information that I gave on the previous screen. I’ll bring it back up, It’s info@ashlytorian.com or my phone number at 214-682-9867. Feel free to call me or email me, and we can discuss which one is right for you.

All right. Here is my information again. So the Rock-Solid Mindset, it is being rock-solid in your mindset and moving forward, intentional. That is what ends your struggle. That right there. Rock solid, yes. All right. Thank you, everyone, for being here on this 12-week journey. It has been an honor, a true honor for me to be with you through this whole time. Thank you for trusting me. Thank you for confiding in me. Thank you for showing up, 100% being there for yourself because you have wanted to make these changes. And, “Bravo.” Oh, I am celebrating you. I am cheering you on. So excited and happy for you and your results. I am here. Please attend the Q&As on Thursday. I am there from now on. So touch base with me and be sure and check back in and find out what your next step is. Don’t just leave yourself hanging. Make a commitment. What is your next step? You’ve got this. Yes!  You’ve got this. I look forward to seeing you guys in Q&A. Have a wonderful, wonderful day/evening. Good night.

Recorded and current as of March 25, 2019

Always consult with your physician or other qualified healthcare provider before embarking on a new diet or program. This program is not recommended for pregnant or lactating women. If you are taking medications, have a health condition or are planning a medical procedure, consult your health professional before beginning this program. It is also not recommended for children under the age of 18. If you have any specific questions about these matters, you should consult your doctor or other healthcare provider.

  \  Coaching Calls  March 30, 2020

Coaching Call – Transformation Challenge Week 11: Nourishment

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Hello and welcome. We are in Week 11 of this NewYou90 Challenge, and what a fabulous time we have had thus far. It is so good, so good going. We’re learning so much about your body, how to show up with food, how to show up in your life, and the power of your mindset. The power of your mindset. You’re learning how to strengthen that through all these tools, the mind-body nutrition tools that you are learning and implementing into your life. It is creating more of a solid mindset. We are training our brain to think in a new way, to be in existence in a new way. And it is a very revealing process, isn’t it?

And this topic that we are talking about tonight is powerful in this. This is the topic of nourishment. And nourishment, this is one of my favorites because nourishment doesn’t mean it’s just about food. When we limit only to food, we limit ourselves within our life. And if you have had any type of eating behavior issues, eating disorders or disordered eating, so to speak, any behaviors that trip you up with food, then nourishment most likely was part of the issue. Meaning this: if we put so much emphasis on nourishment being part of the tongue and the tongue is the only place where we will receive nourishment, then we have pulled ourselves out of balance. One part of our body cannot be overworked that way. We’ll become restrictive. We will become controlling. We can become a little off kilter in our food choices, meaning we will tend to steer towards foods that are not beneficial for us. Because when we’re looking for nourishment from the tongue, from the taste buds, we’re looking for things to taste good, to crunch right, to… I don’t know… feel different on the pallet, and if you are looking at it only in this place, then nothing will ever, ever taste right, nothing will ever have that just right crunch or that smooth feel on the tongue. It will always be off, and you will never be satisfied. Therefore, what happens is we begin to eat more. We eat more because we’re looking for that nourishment, and we’re thinking that food is going to provide it, when really it doesn’t. Nourishment is about so much more than food. So let’s dive in. So I am going to show you tonight a different way to be nourished. Yes. What a wonderful, wonderful way to move forward in our life after today.

One moment. All right. I just want to check in with y’all. Everybody knows Q&A Facebook Live on Thursdays, 12 noon at the NewYou90 Mannatech site. That’s every Thursday, so do not miss it. I give a lot more information on the Q&A. If there’s not enough questions or if I go through the questions and we have some time to spare, I do throw in some extra stuff. So you don’t want to miss those. You can always go back and watch them later, though. Send your questions to info@ashlytorian.com or you can text me. I think it’s easier if you can email them, though. So if you would do that, that’d be great. Next steps: next week we’re going talk about that. So if you are thinking that you need a little bit more, I’ve got a couple of programs I’m going to be revealing to you guys. So stay tuned for that next week. And then at the end of this, during our time that we talk, I will also be talking with y’all about an event coming up soon. All right. So stay tuned for everything.

Here we go. I want to start tonight with just reminding y’all of some new ways to exercise that we have gone over while you have been in the NewYou90 Challenge: power walking, yoga stretching, one-minute movement segments that are found in my book—Join Me in the E.N.D. Zone. You can find several routines including core routines, that are listed next on this slide. There’s also Tai Chi, Qi Gong, and other meditative movements that I’ve given you so far in the NewYou90 Challenge. Weightlifting and dancing. And there’s so much more, but these are just some that we’ve gone over. But I want to remind you that nourishment can come from moving our body as well. It does. Nourishment through movement, vitally important to your well-being, to your mindset, to the health of your body. In that when we exercise, we bring in more oxygen, we take deep cover breaths, we train our body to take breaths at an even pace. And when you do that it extends and flows over in o other areas of your life, so I highly recommend that you keep up with the movement part of your program. Do not leave it out. It is like a doctor’s appointment in your day. And if you want to take a rest one day, then it’s great. Do a rest, but make sure you are stretching on that day and doing deep breathing while you’re stretching. Its mindful breathing and mindful stretching. You can also, on your rest days, do a short core routine. I have several of those in my book, Join Me in the E.N.D. Zone, in the last segment of the book. It’s the Tools section. And you can pick up any of those core routines, and they are very short and easy to implement into one of your rest days. So make sure you’re putting in a rest day along with all of the other wonderful movements that you have found during this challenge. Nourish your body physically. It needs it. Yes, it does.

So let’s talk about nourishment. When we adopt nourishment into the moment by moment play of our life, we see a surge of metabolic power. What I mean by this is do you remember our topic of pleasure? And the question for us throughout that week was: how can I make this activity more pleasurable? It’s very similar with nourishment. You want to look at your day and see how you can receive nourishment from different aspects of your day. From talking with someone, how do you receive nourishment from that? How do you receive nourishment from sitting at your desk and working on your records for the month? How do you see nourishment by sitting outside or going for a walk with your animal, with your sweet puppy or whatever it is that you have—a goat [Laughs] or whatever. How are you receiving nourishment? And the reason why this is so important and why I want to stress it to you is that in the very beginning we talk about slow and the impact that slow has on our body in putting us in that parasympathetic stress response state, which is the relaxation phase. Nourishment puts us in that place.

And where the talking box is, that says “Weight loss number”, is what’s hidden there. So oftentimes, the physiological stress of trying to obtain a specific weight loss number is more detrimental to our weight loss efforts than our eating habits. Meaning that if our focus is solely on our weight loss number during this process, then we’re not going to receive nourishment from this process. We will be in a state of stress because all we’re doing is focusing on that number. And we learned about that in the very first couple of weeks, about how don’t weigh yourself all the time, put four weeks in between each weigh time, measure yourself every four weeks. Give your body time and space to move and make changes and to shift.

So nourishment we receive from so many different aspects of this whole process that we’re doing together. Instead of focusing on that weight loss number, we are focusing on how we feel, and we’re focusing on all these tools and how we are in our life, how we show up in your life and how we are being in our life in a slow way, in a relaxed way. Eating in circadian rhythm, watching how we are in that rhythm with our eating, with our sleep. We receive nourishment from those things. In fact, take a look back right now and reflect back on how you’ve received nourishment from being in circadian rhythm. Think to before you started on this program, when you were eating sporadically. You ate at whatever time you could get food, and a lot of times it was after 8:00 at night. And now after we’ve been talking about circadian rhythm, you’ve been in a rhythmic flow with food, and you’re eating more on a timely basis in accordance with how the sun is moving around the earth. And so when you’re looking at that, do you see that you are more nourished by your mealtimes than you were before? Remember, when we are looking at nourishment, it’s more than just the vitamins and minerals you get from food. Nourishment is a heart-centered activity. I spoke in the very beginning of this class about the tongue. And if we leave it up to our tongue to be the reader of nourishment, we will find feel restricted because we’re in this controlled way of being. When you do this, you will have a greater disconnect between your body, your soul, and your spirit. Nourishment is heart centered. What are you receiving nourishment from in your life?

We have talked about pleasure. We’ve brought in embodiment. And now we’ve brought in nourishment. These are three very powerful aspects to the mind-body nutrition protocols that I am teaching you. These help us and guide us to tap in to our innermost being, so that when we show up in the day with food, we are more centered, we’re grounded. And we, our walking in our relationship with food, the food is not walking us. The food is what’s not in control. When we apply pleasure, embodiment, and nourishment, it’s not. There is no control. control doesn’t need to be had because we are at peace. We are at ease with food and with our behaviors and with our rhythm of food. So there is no need for a restriction and control when we apply nourishment in every aspect of our life. Not just food, but also the way we are in our life, who we are in our relationships, who we are when we do show up at the table. How are we receiving nourishment from who we’re being during our day?

I had a client several years ago that was going through a lack-of-nourishment feel and… Excuse me. She got to a point where she was so malnourished with life that she was eating uncontrollably. Very fast, she was a binge eater. And food began to not even taste well at all. Meaning she kept searching for what her pallet wanted, and it had her going from one food to the next food to the next food to the next food, trying to make the tongue happy and to make her heart happy and to make her heart feel at peace. But nothing was satisfying her. No food could quench that thirst, so to speak, the hunger that she had. And what it all came down to was nourishment because she was not doing what she wanted to do with her life. She was trapped. She felt trapped. She wasn’t trapped at all, of course. But she felt trapped. She wasn’t living her inspiration. She wasn’t living her reason for being. She was in the middle, just being there, not applying her gifts. And when we begin implementing efforts and actions for her to begin stepping back into her life, into her role of who she saw herself being the rest of her life, her nourishment quotient started being full again. And she wasn’t leading her to food after food after food, trying to find that need, that taste that she needed. It was more of her taste for life that was missing. And she found it because she began applying intentional action steps towards living the life that she knew she was meant to live, her reason for being, utilizing her gift.

So that’s what this nourishment is all about. Are you being nourished in your life? The way you’re living your life, what you’re living for, are you nourished by that? Well, there are three ways that you can implement nourishment into your life. Number one, it is a choice. Our greatest power is our power to choose. That is a great book, [Laughs] by the way. If you read my blog post, you saw that. It is a great book. I love that book, Our Greatest Power. So we can choose to receive nourishment or not. We can choose. In my mindset programs, I teach people this very important aspect of mindset. And that is: it is your power to choose every single day if you’re going to have the mindset of life or the mindset of death. It is up to you. Life, flowing through, doesn’t determine if you’re going to have a mindset of life or a mindset of death. You do. You have that power to choose how things are going to affect you. So right here, right now you have the power to choose if you’re going to receive nourishment. Are you going to receive nourishment from every aspect of your day and be all in?

The second step is to observe. Observation in your life is vitally important. When you are in observation mode and you’re watching how you live your life, you can catch those instances when you are stuck in the muck and not receiving nourishment, refusing to receive nourishment. Because, remember, it’s a choice. We either choose to receive it or we refuse to receive it. When you’re in observation mode, it will get you in your life. You will be stepping into your power, your greatest power, the power of being you, all in, choosing to live, choosing that mindset of life, choosing nourishment. So think about and ask yourself a question when you’re in the middle of it, and you see that, oh, you’re not choosing nourishment, ask yourself a very important question. What can you do right here, right now in this moment, to change or make a shift in your perspective about your current experience, your current situation? How can you make it shift? The biggest shift-maker that I have found is gratitude. Gratitude is the single most shift-maker. I love it. Because in a moment, when you begin thanking and being in a thankful place and having a thankful heart for just what’s right in front of you, your whole being shifts and you receive nourishment. Gratitude gives you nourishment. So observe how you’re being, and you will get into nourishment.

So the next is once you have observed and you see a way that you can receive nourishment from it, be all in. No fifty-percenters here. Be all in. Be with it. Be in it. Be one with it. Give it your whole heart. There’s intimacy here. There is a connection with self when we allow ourselves to be all in and to be one with the nourishment. It’s a great connector within our self, with our spirit. with our maker. Beautiful. There is intimacy there, and it is a moment where you connect with yourself.  And it will sustain you, body, soul and spirit. We can choose. After you’re done with this program… We have one week left. And when you are done with this program, you can go back to the old way of being—eliminate nourishment, eliminate pleasure, eliminate embodiment—very slowly. It’s not going to happen all at once, but it can. It can happen a little bit at a time, more days in between the days that you thought about it. And you’ll begin to feel that separation of self. The overeating and the emotional eating could come back. When you check out of nourishment, embodiment, and pleasure, overeating does come back in because we are trying to find that nourishment and that need that we have, that hunger that we have, we’re trying to satisfy on the pallet. And it doesn’t work that way. Food will then become a band-aid for the emotional need of nourishment.

You have worked so hard during this 90-day challenge to overcome those food obstacles, to overcome behaviors that you had in your life previously. You have worked diligently. Action, you’ve taken action each and every day to be where you are now. Receive nourishment. Continued to receive nourishment from this day forward in every aspect of your life, and the hunger that you used to feel on your tongue will not show up like the ravaging wolf. You will be more at peace with it. And you will see the signs coming at you, and you’ll go, “Oh.” All the sudden, you’ll feel that devouring wolf are raving wolf, you’ll feel it on your tongue, and you’ll go, “Wait a minute. Where am I not receiving nourishment? Where am I not receiving pleasure or embodiment? Where have I started going so fast in my life that I forgot what slow felt like?” You will begin to get those senses, the clues that something is off kilter in your life and just by the tongue. That will be your biggest cue, and you can get right back on track. You always can. It’s never gone forever, right? You can always go back to day one. Let’s implement slow. Let’s implement circadian rhythm, food quality, macronutrient balance, pleasure, guidelines, embodiment, nourishment, energy. You can always go back and add all those back in and redo them and add them in because you will receive nourishment from every one of those. You’ll receive nourishment from going back and learning them and reviewing them again. Nourishment is impactful, and it will change your life when you begin allowing yourself to take hold of it.

All right. So I also did a video in this week’s e-mail. And The Power of I AM, I love it. This is the Universal Law of Attraction. Many of y’all have heard all of these before. but I love to review them because I want to remind you.  And this is very similar to the mindset protocol that I gave y’all last year at MannaFest and those of you who have heard my mindset talk outside of that. And it’s the see it, feel it, be it, and declare it. So on the Universal Law of Attraction they’re saying to state it out loud. State out loud what it is you want. State it right out there for the world to hear. Every day, post it on your mirrors. Repeat it back to yourself. And you got to state it like you mean it. You got to have emotion and energy in it. When you state it out loud, it’s “I am victorious. Yes, I am victorious. Yes. I am victorious.” You got to state it like you mean it, or it doesn’t mean anything. The physiology of your body will not shift unless you create the emotional shift. You’ve got to bring that emotion and power into it, and then you take action. You take action on it. You step into being that victorious person. You step into being that person. You take action every day as being a victorious person. It’s not “I’m going to be.” It’s you already are.  And of course, positivity has power. Yes. You have the mindset of life or the mindset of death. And the mindset of life has power. It has positivity. It has so much more than positivity. [Laughs] Yes. So go back and review that video and the Laws of Attraction and see what you are implementing into your life already and check out what you can add in now to make it happen for you.

As we know that rock-solid mindset, it ends the struggle. It does when we are all in, when we are being that person. And now that you’ve learned nourishment, you get to experiment this week in being nourished. What does nourished feel like? What does it feel like? Let your body feel what it feels like, and it will want to go back to it over and over and again. Because, remember, our body loves to feel good. Our body loves that shift in physiology. So take hold of it today. Do not let a day go by without feeling nourishment.

Thank you so much for joining me this evening. I am always available. Please feel free to message me on Facebook or in the group itself. I am available to answer your questions, and I’m also available to help you in any way that I can. Next steps are revealed next week, so stay tuned for that. And be there. Be all in. You’ve got this. You can do this. We are on the home stretch, people. And next week we’re going to talk about what we’re going to do moving forward in your life, as far as the NewYou90 goes. All right? I will talk with you next week. Have a great one. Bye, y’all.

Recorded and current as of March 18, 2019

Always consult with your physician or other qualified healthcare provider before embarking on a new diet or program. This program is not recommended for pregnant or lactating women. If you are taking medications, have a health condition or are planning a medical procedure, consult your health professional before beginning this program. It is also not recommended for children under the age of 18. If you have any specific questions about these matters, you should consult your doctor or other healthcare provider.

  \  Coaching Calls  March 17, 2020

Coaching Call – Transformation Challenge Week 10: Energy


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Hello, everyone. Thank you so much for being here for our week 10 of the New You 90 Challenge. We are doing so well, aren’t we? We are rocking it. We are champions. We are champions of our mind. We’re champions of our heart. We are champions of the way that we do food. We are walking the walk, talking the talk, and being all in in this New You 90 Challenge. I am so very proud of you. You’re doing an awesome job. I want you to take a moment and celebrate everything that you’ve done in the last 10 weeks because I know you have a lot to celebrate.

I want you to really take a moment and think about those things. What is it that you feel like you have really done well and accomplished? Getting to the point of energy. How you grocery shop. Has that transformed? How you organize your food for the meals coming up in the next week. How have you done with the embodiment or pleasure or the cravings that we spoke about last week. Eating to the point of energy. How are you in relationship to your food? Do you find that you are in a place of responsibility and eating from the place of queen or king? Where you make wise decisions about food and you nourish yourself well.

Where are you and celebrate that. Celebrate how far you’ve come. Just breathe it in for a minute. Just be with it. Celebrating you. Wonderful, wonderful you. This is so much fun. Yes, I love being on this journey with you. Tonight we are talking about energy. Energy and fatigue are topics that many of my clients come to me for help, especially with all of the autoimmune diseases that are coming up in this time, in these decades. From the nourishment that we’ve done in the past and how it has culminated and where it’s led us with our health. All these new things that are coming up for us, our bodies are working very, very, very hard and fatigue can be a problem. It can be an issue, but really what fatigue is, is it’s a whisper. It’s a notice. The body is saying, “Hey, look at me. I’m trying to send you a message and you’re not listening.”

That is exactly what fatigue is saying. It is sending a message, a very loud message for you to please take note. Please take note and see what’s happening with your energy level. And that’s where we are today. If you find as we go along and I’m talking about energy and things are coming up for you that you think may be on a deeper level of the energy factor, please email me and send me your concern, your question, whatever it is, because energy and fatigue can be a very, very deep topic. In the realm of health, in the vitality of your body, and there can be many factors that play a role in this. So if after tonight’s recording, if you’re listening to it or if you’re here live with me now, if things are coming up for you, please feel free to email me and let’s talk about it. All right? Because energy and fatigue are a big factor and they’re a big message and the body is sending it very loudly. So let’s take a listen in.

Let me share my screen with you so that we can see the same thing together. Energy. What does energy mean to you? What does energy mean to you? Do you have enough? Do you have the amount of energy you need to walk through your day with vitality and with clarity of thinking? Do you have enough energy for your workout and your day-to-day living? Do you have enough energy to do your workout, your day-to-day living, and if some problem comes into your day, do you have the amount of energy it takes to process that problem? To process the experience. To process whatever hiccup is coming at you. Do you have enough energy to walk through that and still have plenty of energy left over for your evening? Do you have enough?

Energy is often thought of to be in short supply. I’m here to tell you that it doesn’t have to be that way. I’m going to show you ways that you can increase your energy and feel fantastic. It’s just a matter of how we are in our day, how we are with ourselves, who we’re being, if our mindset is open or closed, if our heart brain is open or closed, and the gut brain if it’s open or closed. When those are open, we have more than enough energy. It’s when we close them because of experiences or beliefs or negative thinking, negative thoughts. A problematic situation that you cannot find a solution to and so therefore, it’s allowed to drain your energy instead of releasing it and being able to move forward.

Let’s move on with this. Be sure that you write down your questions throughout the week as you are working through this process of energy and fatigue. Write down your questions, send them in to me because we have Facebook Live on Thursday at 12, noon, central time on the New You 90 Mannatech Facebook page. You can send those questions to info@AshlyToria.com or text me at 214-682-9867. You can also Facebook message me as well. That’s a really easy way to get me and several of you are already doing that and I love that. Thank you. Thank you for utilizing that.

And then Next Steps. Let’s talk about that for just a moment. I know we’re coming down to the wire on Next Steps after the New You 90 Challenge. We’re on week 10. We have three weeks left of this challenge. I am going to address Next Steps and I’ve got some things that are downloading and I’m processing ways that we are going to move forward and can move forward. I want you to know that that’s coming in the next couple of weeks. But for right now, I would love for us just to continue our focus and finish strong. This is a very important week this energy week. I want us to finish this very strong. Really take hold of this information this week and next week. And we will move right into Next Steps after that.

All right, but for now be the energy you want to attract. Yes. Yes, if you want high energy, if you want to attract that high energy, that energy that is just sustainable and lasting, then you want to be that same energy. Energy is not in short supply. We have more than enough energy. We are given a certain amount of energy, it is a way that we manage it determines how long it will last. If we miss manage our energy, then we lack energy. But when we manage the energy we’re given, it stays with us. It stays with this.

Let’s think about this. When we are in a place of low energy. Back in the, what was it, the ’80s or ’90s? There was this Snickers satisfies commercials and it was all about that 3:00 slump. When you’re in that 3:00 slump, do a Snickers and it will revive you and give you energy. The sad thing is, is that we cannot create energy, energy is energy. It is in a certain amount and it’s that amount all the time. We can’t create it, but we can sure diminish it through mismanagement and through eating poorly, and other things like activities that we do. Activities that we have can zap energy. Thoughts that we think can zap our energy. Beliefs. Belief systems.

It’s something that has come up for me lately is a decade school around our belief systems and around the way that we think. I call it decade school because to me every time we’re entering into a new decade, we want to enter into that decade clean and strong and clearer, clearer thinking, clarity of mind. However, when we bring into the new decade, last decade’s trash, last decade’s way of thinking that doesn’t serve us anymore, last decade’s belief systems that don’t serve us anymore as we move forward. All of those things, we tend to pull them into the next decade with us and it drains our energy. It pulls life from us because they aren’t needed anymore, but for some reason, we feel like we still have to own them.

We don’t have to own them. We can release those belief systems. We can release the patterns of thinking that were good for that decade, but they do not serve the next decade. We can release them and not have them zap our energy into the next one, two, three decades, four decades that we have left on this earth. So think about that. If you are all in for decade school be sure and send me a an email because that is something that is really laying on my heart, is some kind of program like that, that helps people move from one decade to the next.

All right, and then there are people that can zap our energy and there’s also people that can give us energy. Places can zap our energy. The sounds in a place. The loudness or the softness of noise can affect our energy. Our feelings and emotions affect our energy. The foods that we eat. Supplements that we take, our experiences. Wow, there is a lot that plays a role into our energy isn’t there? So much. So therefore, there is a lot of things that can give us energy. All we have to do is know in our mind and our heart and our very being what gives us energy and what takes our energy away.

This right here, this activity is one of the Home Play materials that I gave you. I gave you a principle version of that activity, so that you can hand write these down. But you want to flow through the activities, thoughts, beliefs, people, places, feelings, foods, supplements, and experiences that take energy from you. You want to be in full awareness of what in your life is taking energy from you. And have that list so that you can begin weeding those out or shifting a belief system around them. There are some times when, let’s say an experience, for instance, there’s a belief system, a perspective, centered around an experience that is draining energy from you.

Sometimes all it takes is a shifting our perspective and the way that we see and view that experience from a different angle that will totally change the impact it has on our energy. All those things that you’re writing down that takes energy from you, when you’re looking at those, look and see if just a perspective needs to be shifted. Like people, for instance. There may be some people that zap your energy, but they’re in your life. There is no way to separate them out of your life, right? There’s some people that we don’t want to do that with, we want them to be in our life. But for some reason, being with them drains energy. So it’s a matter coming at it from a different perspective, a different thought pattern, a different belief system around being with that person and just shifting that.

I had a client who had this same issue in their life with a mother-in-law. There was no way they were going to be releasing their mother-in-law. The mother-in-law was in their life for good and so she had to change the way she was with her so that her energy level wasn’t impacted. So the physiology of her body wasn’t impacted because remember when our physiology is impacted in a negative way, it takes our body into a state of stress. When our body is in that state of stress, if you’ll remember from weeks one and two, when our body is in that state of stress, our body stores fat and uses lean tissue for energy. And a whole host of other things, if you’ll remember. Decrease in enzymatic output. Decrease in healthy gut bacteria. Excuse me. The excretion of vital minerals and nutrients and vitamins.

So many things happen in a negative sense physiologically when we are in that place of stress in our body. So when we cannot release an experience, a belief, or people in our life or something of that nature, then we must change, we must change the way that we are with them. One of those places is by coming from that place of openness that we talked about with the mindset and the heart brain. A place of openness versus closed.

So think about that as you’re making out your list. And you will do that same thing with what brings you energy. This is a fun list to do. After you do both lists of what takes energy from you and what brings you energy, what you’ll want to do is to fill your day up with those things that bring you energy. Especially on those days that you are doing something that takes energy from you, but there’s just no way around it. Shift your perspective around that experience that you’re about to go through.

Shift your belief system around it, your perspective, how you show up. Shift all of that and then surround that experience with things that bring you energy. Support yourself fully when you’re in this place. You can fill up your morning time ritual, your evening time ritual with things that bring you energy. You can fill up your 3:00 ritual. Three in the afternoon, you can fill that ritual up with things that bring you energy. Your day will just run so well, so beautifully, so smoothly. Yes.

In the video that I put in the New You 90 newsletter that you received yesterday or today, I put in there seven ways that you can elevate your energy. Seven ways. One of them is sleep. Now we’ve talked about circadian rhythm and getting your body in alignment with circadian rhythm. There are several things that play a role in this, but your sleep patterns is key. In order for your sleep pattern to be on task, circadian rhythm is very important. This also helps balance out your cortisol levels. When your circadian rhythm and sleep are in alignment, then your cortisol levels will have the ebb and flow that they need in order to give you the energy you need throughout the day.

So sleep is very important. Getting to bed in that 10:00 timeframe. Waking up with the sun the next morning. Circadian rhythm is vital. I know not all of you can do that because of jobs, night work, night school and night shifts that you may have. No worries on that. You just do the best that you can and you get your body on some kind of rhythm to where you’re getting seven to nine hours of good, restful sleep.

Be around those people that build you up. Yes. Be around positive, uplifting people. Move your body daily. We talked about this and in fact, in this week’s newsletter I gave you three workouts for the core and full body movements. Highly recommend you move your body daily. Also in the book, join me in the inside of it. You got an electronic copy of for being in this challenge. In the back of that is several workouts that you can choose as well. Go for a walk, walk barefoot in the grass when weather is permitting and it’s a good time of year to do that. That is one of the best ways to elevate your energy. It grounds you. It connects you to nature. Into the earth. Nothing is more magnetic than doing that.

Fill your diet with life giving foods. Oh yes. You’re learning how to do that in this New You 90 Challenge and you have done so well eating low glycemicly. Filling your body with nourishing foods. That is what it’s about. Finish what you start. This is a good one. If you leave tasks unfinished, it will drain your energy. It will. If you start to clean up the kitchen and don’t finish, it will drain your energy. If you start to go through your mail, but leave the stack on the dining room table instead of taking it to your office and filing it in the appropriate spots, it will drain your energy. If you do laundry and leave the clothes in a basket for a week, that will drain your energy. If you start a project for your work and you leave it unfinished and you never go back and finished it, that will drain your energy.

All of those things that seems small, you pack a lot of those on top of each other and your energy is going to be low. Low. You will be draining your energy by not finishing what you start. When you begin a task, finish it. If it is a multi-day task, then you have to schedule that and you have determination and intention to follow through and finish it out and complete it. That right there when you complete something that gives you energy. Yes.

Eliminate your negative slant in your vocabulary. If you have a tendency to say, “Oh, it’s an okay day, you know I’m getting by.” Eliminate that negative slant. “I am victorious and I’m doing superb. I am so enthusiastic.” That may be going a little overboard. But it sure will catch people’s attention when you say that. “I am doing great. I’m filled with enthusiasm.” They’ll go, “Huh? What are you on? I want what you’re having.” And they will want to know all about what you’re doing. It is a great way to start a conversation around health and vitality. Great way to start that

Focus on your gift, your reason for being. Oh my, yes. When you first begin this program with me, I asked you and during prep week to think about your vision. What you’re wanting to create. Not only for yourself in this 90 day challenge, but in the years to come. What is it? What are you visualizing? What kind of body do you want to live in. Healthy and vibrant body. What does that look like? What does it feel like? How do you dress? Where do you want to be in your career? What does that look like? What does it feel like to be in that place in your career? Presidential. Silver Presidential. Platinum Presidential. What does it feel like? What does it look like?

That is your vision, your reason for being. The service that you provide in that. That’s your reason for being. Focus on that and that’s going to give you energy. Focus on the task that lead to that. That gives you energy and vibrancy. That improves the health of your body exponentially. Yes, it does. When you are thinking about the big picture. When you are living inside that big picture that you’re creating, what you want in your life, the service, you’re providing, the love you’re giving, the connection you’re being involved in, the compassion, the commitment it takes to stay the course. That is what gives energy. That is it right there.

Hold on to that vision that you’ve created for yourself. Spend time with it, make it grow, add more detail, more color, more vibrancy, more action, more intention. Be in that vision so that you are focusing on your gift, your reason for being, why you’re here. You will be magnetic and so enthusiastic, you will never have a need for a Snickers bar ever again. Or a quick fix of energy, you’ll just be living with a full energy tank. That is what it’s about. It’s about us as human beings with all of our flaws, with all of our stuff, our baggage that we collect and take on. What this journey for us in life is all about is how to release that and how to live with an open heart and open mindset so that we are focusing on our gift, our reason for being, and offering that up to the world.

That is our journey is how do we do that as human beings, release all of that. And that is what this 90 day challenge is part of. Is you are learning how to let go of what is no longer necessary for you to hold on to so that you can live in a healthy body with vibrancy, living at your reason for being, living in service, for the life that you want to create. That is what this journey is all about.

Forgive yourself, give yourself some grace for those things that you’ve held on to for too long. For the things that you’re allowing to hold you back and direct your energy, forgive and release it, let it go. Take that step forward with intention to only live by that open heart. Only live by that open mindset. When you get sidetracked, when you sabotage yourself, forgive, release, and move on. It’s not about perfection, it’s about putting your best foot forward. It’s about doing your best every single day in that moment. That’s what it’s about. You can do that, you’ve got this.

Release the striving and get into thriving. So on this journey, don’t strive for perfection, don’t strive to overcome obstacles, master them, and get into the thriving of it. Yes, yes, yes, yes. So much fun. This topic of energy can go on and on and as you can tell it is very deep. Very deep and very moving. If you have questions and need a little bit more direction around your energy and fatigue please feel free to reach out to me. My contact information is on the screen. I would love to help you with that. Finish this 90 day challenge strong. We are coming down to the wire. You got three weeks left. Three more tools to learn and to add to your toolbox. Yay. We’ve got so much more coming, so much more.

Like I said, this week’s newsletter about energy was packed full of workouts, recipes, energy techniques for you in order to determine where you’re getting your energy from. Utilize those, watch the video, learn all you can about energy and it will stay with you. It will. What a privilege it is to walk this journey with you. Thank you so much for that. Thank you. Thank you for welcoming me into your world and embracing me and embracing and engaging in the concepts and the tools that I’m teaching you. Thank you so much for showing up 100%.

Have an awesome week. I look so forward to seeing you on the Q&A on Thursday. Be sure and send me your questions, email them to me, or Facebook message me your questions and I will love to hear from you and be able to visit with you about them. All right, everybody, have a great week. See you next time.

Recorded and current as of March 11, 2019

Always consult with your physician or other qualified healthcare provider before embarking on a new diet or program. This program is not recommended for pregnant or lactating women. If you are taking medications, have a health condition or are planning a medical procedure, consult your health professional before beginning this program. It is also not recommended for children under the age of 18. If you have any specific questions about these matters, you should consult your doctor or other healthcare provider.

  \  Coaching Calls  March 11, 2020

Coaching Call – Transformation Challenge Week 9: Cravings

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Hello, everyone. Thank you so much for being with us. We are in week nine of our NewYou90 challenge, and it is all about cravings this week. I hope you enjoyed allergens last week. I hope you learned a lot and are now able to navigate your way through those foods and food sensitivities that may have blocked you in the past. And now you are set free to this next step that we are at, which is all about cravings.  Cravings can be seen as an enemy sometimes. Cravings can seem as just this big giant that interferes in your life and we’re so afraid to face it. Because when we have a craving, we’re afraid we’re going to go overboard. I want to let you know that that doesn’t have to happen. It doesn’t. Because cravings are really a friend. Cravings let us know what’s missing in our life. What we need to tap into in our life in order for us to be more grounded with food and for us to feel more nourished by food versus the stress and fear of it and the tug of war about it. This week I want you to take this lesson and go through the email that I sent you, the newsletter, the NewYou90 newsletter that I sent you that will describe every aspect of cravings. And you can walk through each individual piece of it and learn about your cravings, so that you know how to walk with them the rest of your lives because they really can be a friend.

All right. So, hello, everyone. I’m so glad y’all here. This is a fantastic night. I am going to share my screen with you now, so that you can see the presentation and we can get moving right along with this fabulous topic. Let’s first talk about announcements. There are no announcements other than our live Q&A on Thursday. These Q&As happen on the Facebook page, the NewYou90 Mannatech Facebook page. I do it on that page so that those who are in the challenge, those who are part of that group, and who have participated in this will have access to these Q&As and be able to hop on anytime and ask a question. So, remember, when these are Q&As on Facebook, in the Facebook Group NewYou90 Mannatech, that means that I am showing up on a live video. There is no link you go to other than in your notifications. When Facebook sends you a notification, it will say Ashley Torin is now live at NewYou90 Mannatech. Whoo! [Laughs] And that is where you click on that notification and it is going to take you live. You can also go straight to NewYou90 Mannatech Facebook Group and be able to tap onto the live screen there.

All right. Two ways that you can send me questions is info@ashlytorian.com and you can Facebook message me, Ashley Torian, Ashley Fredrick Torian. Both of those will get me the question that you have for the Q&A Thursday. Also, feel free to text me at 214-682-9867 if that’s the only way you can do it. Because I know sometimes we can’t get through on Facebook, so you need an alternative route and that is what that is. Okay. All right. Here we go.

Body Love Tip. If you determine your outcome with your past patterns and beliefs, it will happen that way, meaning your patterns around cravings do not have to own you. They do not have to determine what’s going to happen with your body, with your health, with your peace of mind, your mindset. Cravings do not run the show, unless we allow them to run the show. What I’m going to share with you tonight is going to totally free you from this pattern of craving. Because we want to walk this path with the cravings and know that they are here to help us. They are here to help us. That is always such a fun thing. We do have to be in a state of awareness. In the very beginning of this program, I talked with you about the importance of slow. If you will notice, I have brought up that in every single class. Because in every single tool that I’m teaching you, it’s vitally important that you’re in this place of slow. Slow is where the action is. Slow is where magic happens. Slow is where you are going to see a craving, and you are going to be able to dissect it and figure out what kind of craving that it is, but it only takes place when we are slow in an awareness. This is another very important place where you can practice slow. There are three types of cravings. One is Supportive. This is when the body instinctively yearns for a food that enhances your nourishment, enhances your health, enhances a healing process. It can fulfill an emotional need or void, or it neutralizes an imbalance. Now I sent you a Cravings Guide in the NewYou90 newsletter this week. That NewYou90 newsletter comes from me. It’ll say from Ashly Torian, so that you can immediately recognize it.

There is a link for Cravings Guide. And this Cravings Guide is awesome. It helps you to see where your salty craving if you’re craving a salty food, a sweet food, a bitter food, a pungent food. If you’re craving ice, if you’re creating cold food, hot food, light food, heavy food, creamy food, it will describe to you where the deficiency is. Also, it gives you food ideas so that you’re not going to chocolate as your go-to whenever you have a craving or a triple mocha latte or whatever it is that you have as your go-to craving. Sometimes we could be craving something that’s creamy and we go to chocolate automatically. Or we could be craving who knows what it could be, but we have go-tos. Have you noticed that? There’s a go to that whenever you’re feeling some kind of an emotional need, you automatically go to that food that you go to. Well, look through this list because you may be deficient in something, and it may help you and help curb the craving from showing up over and over again. So, check out the Cravings Guide.

The second type of craving is a Dispersive craving. Now this is the cravings that are not always good for us. If you are running all over the place, burning the candle at both ends, not getting enough sleep, you are stressed to the max because you have emotional stuff, you have business stuff, you have home stuff, whatever it is, you’re behind on things and you’re stressed. You are going through a drive through every day to help you stay awake, whether it’s that triple mocha latte, whether it is a chocolate bar, energy drinks, energy shots, whatever it is, if you have that within you to do that, then this is a dispersive craving. You’re hoping that if there’s that sense that we think, “Okay, if I can just have this, I’ll be okay and I’ll be awake enough to handle the next step.” Well, that is not always the case. It usually leaves us wanting and even more fatigued than we were before.

When we have dispersive cravings, it is time for us to get quiet. This is one of those moments where you go off by yourself and you have a quiet moment to deep breathe and just writing in your journal, pray, meditate, stretching or yoga or something that is more meditative and fluid. When we have dispersive cravings, this is when our body is saying, “You have run me to the max and I have to rest.” That’s what a dispersive craving is all about. When you have these, the ones that send you to get hooked up with some caffeine or chocolate or anything that makes you feel better, temporarily speaking, that is when it’s time for you to go, “No, I don’t think that’s going to do it for me this time. I need to rest. I need quiet.” And go give yourself that quiet.

The third type of craving is an Associative cravings. Now these can be fun. These cravings connect you to a meaningful experience you’ve had in your life. Associative cravings are like when you were a young kid and when you walked in from school, your mom was baking cookies and after school, that was a time that you could sit down, have a glass of milk and some cookies, and just let it all out. Talk to your mom, tell her what happened at school, just really decompress and just relax. If you’ve ever noticed when you’ve come home from work, and let’s say you just really need to decompress and you would love to go back to those days of milk and cookies with your mom and be able to just lay it all out on the counter with your mom while you’re eating her homemade cookies and milk, nothing beats that, right? There are days when you may come home from work and from meeting with a client, from meeting with an associate, whatever it is, and you smell that smell as you walk in the door but it’s not there, but it leads you to baking some cookies and to having some milk. That’s an associative craving. Craving it’s a yearning. Sometimes those are very much needed because they reconnect us. They ground us.

Associative cravings are not “bad” for us. Associative cravings can be very healthy, very nourishing, when they are utilized with wisdom, when they’re utilized without judgment or criticism, and when they’re utilized and followed through with love and with knowing, “Wow, this reconnects me.” Having that knowing that you’re connected again, that you’re grounded, that is fulfilling, nourishing and that’s when they are very, very healthy. So, watch out here though and make sure that you’re not abusing your associative cravings. There was a time when I abused my associative cravings of ice cream. Because when I was a young girl — you’ve heard me say this — celebration was ice cream. So, when I was in that struggle of pain and fear and just being terrified of food and where I was at with that relationship, ice cream made me feel better. I had ice cream almost every single day. Haagen-Dazs vanilla was my friend, and I began to abuse that associative craving, so I can connect back. And all of a sudden, that comfort and that connection that I had gotten from it before, it was kind of disappearing and I wasn’t receiving that beauty from it. I wasn’t receiving that comfort from it anymore. That’s what you want to watch out for on that one and that is it. Just make sure you are responsible with your associative cravings. You’re using wisdom. Okay? But that’s a fun one to experiment with. So, those are the three types of cravings.

I hope I was helpful in showing you that cravings are not bad. Cravings are helpful, very, very helpful for us. They let us know where we’re at and what’s happening in our life. The other side of cravings is something I want you to know about and that is, pleasure. When we spoke about pleasure a couple of weeks ago, I want you to understand that with that pleasure, if you eliminate that pleasure from your life, you’re going to crave even more. And it’s going to be the dispersive and the associative that you’re going to crave more than ever. Because pleasure has been eliminated from your life. So, do not eliminate pleasure. All right. There are two ways to process cravings. One is to minimize the intensity with an intuitive eating technique. This is when you’re asking questions of yourself. This is on the dispersive and on the associative and sometimes on the supportive as well. But it’s just for you to check in with it. So, when we use this technique we’re asking questions that are very helpful on us, figuring out if we really need that food right then, in that moment, in our life. The questions look like this. First, you want to recognize what’s happening. That’s what slow is about. We get an awareness. “I am going for that chocolate again that’s in my food bag. What’s happening with that?”

Now you want to just see it for what it is. Does it feed muscle or fat? Does the chocolate in my bag feed muscle or does it feed fat? In this moment, it’s my third time to grab the chocolate, so I would say at this point, it’s feeding fat. Next question, is this in alignment with my purpose, with what I’m wanting to achieve in this 90-day challenge? Is that really part of my goal, my purpose, my mission? No, it’s not. Number one because I’m blindly grabbing it. Number two because I’ve grabbed it for the third time in a row. Once I put it back in the bag, zipped up the bag, now I’m unzipping it for the third time. That’s showing me that there’s a pattern, that I’m avoiding something, right? Wouldn’t you agree with that? When you were jumping in towards a food for three times and you zip it up and you close it, and then you’re opening it up again to grab it again, there’s a pattern here. Something’s being avoided. No, it’s not in alignment with my purpose. If I’m avoiding something, I’m definitely not in alignment. Do I still want it? If it’s not in alignment and it’s feeding fat, do I still want to take in this food for a fourth time? Yes or no. If you answered no, then you went through your intuitive eating questions with confidence, with a queen type or king type presence. You know what’s good for you, what’s best for you, and you said, “Nope, don’t want any more,” and you put it away and you’re good. But what if you said, “Yes, I still want it.” There’s just this driving need. If you’re going to go ahead and have that food, then have it with pleasure and with love. There is no judgment or criticism about you going for it.

The only prerequisite I have is this. If you’re going to go for it again and you said, yes, you’re going to go ahead and have it, then you wait until you can be all in with that food. Taste, aroma, pleasure, satisfaction. You can eat it slowly. You can let that chocolate, for this example, melt on your tongue and you can savor the flavors and the texture of it. When you swallow it, you can still taste it in your mouth. It lands beautifully in your stomach. You take that deep breath of oxygen, so that the body continues to burn in a relaxed state, which means your thermogenic capacity is on fire. That is the prerequisite that if you do this intuitive eating technique and the answer is still yes, that you must ritualize the way you’re going to eat that food. Ritualizing, meaning it is done with flair. [Laughs] It’s done with fun. It’s done with pleasure and confidence in who you are as an eater. You’re not hidden. You’re not in avoidance. You’re not blinded. You’re in none of those places. It is with full awareness for what you’re doing. I guarantee you and I promise you that when you do it that way, it’s going to change the way you show up with that food the next time. It will totally change.

Now the second way we can process cravings. The second way we can process these cravings is to feel the craving, meaning this, when you begin to feel that craving that you are wanting the bag of cookies or that coffee, whatever it is that you’re craving, and you feel like you have little Pac-Man in your jaw and they’re just [Inaudible 00:19:00] [Laughs]. Just driving you to have that craving. I ask you to sit with it and to feel. What you do is you say, with your eyes open, “I feel this.” Close your eyes. Where do you feel it? Where do you feel this craving in your body? Do you feel the Pac-Man at the back of your jaws? Do you feel this gripping in your stomach? Do you feel a rush of blood flowing through your body? Notice that I mentioned all sensations that you can feel in your body. You just want to feel. If you begin to think and attach thoughts to these feelings that you’re having in your body, you will break the benefit of this exercise. You must cut off all thoughts to where all you do is feel these sensations. These sensations will flow through your body. About two-and-a-half minutes, that’s typically the lifespan of them. Sometimes it can go to five, especially if little thoughts keep bumping in, but if you do not allow those thoughts to flow in, then you can eliminate this sensation for that craving in your body in about two-and-a-half to three minutes. When that emotional current, that craving current is processed through your body, you just wait until it’s completely gone, and then you can open up your eyes and ask yourself, “Okay, do I still want that food? Am I still in a place where I need that food?” Typically, the answer is going to be no. I don’t need it anymore. So, those are two ways you can process your cravings. Spot on ways. They’re awesome. Beautiful, beautiful.

All right. Let’s move on to self-sabotaging behavior, within these cravings and around them and separate from them. The way we speak to our self can trigger these cravings. If your self-talk is negative which we’ve had a couple of negative-thought fast while we’ve been in this NewYou90 challenge. We’ve undergone a couple of those. You’ve been watching for those negative thoughts, that negative self-talk. Did you notice that whenever you spoke negatively to yourself it could send you to a craving or it could send you to an undesired eating behavior? We want to stop this. This week I want to help you turn around those negative thoughts, the negative self-talk that is coming at you. When you come in from the day, a negative thought or a negative self-talk statements could look like this, “I have had a hard day. I deserve this bowl of ice cream.” You can change to “I deserve some comfort tonight. So, what else could I have that would provide me comfort?” Remember the… No, we haven’t done that yet. All right. Coming soon, we are going to be stepping into energy and what gives us energy and comfort.

Comfort is kind of like energy. Make a list right now. What brings you comfort? What brings you comfort? What makes you feel good? What makes you feel like you just ate a bowl of ice cream with the cherry on top, without eating a bowl of ice cream with the cherry on top? What makes you feel warm and loved? Write those things down so you have them on you at all times, so that if you need comfort, then you can resort to that comfort list. I do deserve some comfort tonight. I am going to go take an Epsom salt bath and put plenty of frankincense in there and play some beautiful harp music and just breathe and put some candles on. Yes, comfort. I deserve some comfort. We can have comfort outside of food. We can experience comfort outside of food. There’s other ways, but food is typically the fastest. We can sit down and curl up and watch TV or wrap a blanket around us and enjoy it, but it doesn’t give us the comfort that we’re really looking for. That’s what we’re doing in this 90-day challenge is we are looking to see what other ways we can receive comfort and energy and vitality that’s not food. Because food is nourishment and we want another long list of things that can bring us the other and help us to be grounded and ready. There was another example in here. I already cheated with the piece of chocolate this morning. I might as well blow the whole day and start fresh tomorrow.

One bite doesn’t blow anything. A full bowl of ice cream doesn’t blow anything. You’re changing this to “I am making progress each day. I am doing this.” Because just think, before, you may have had that bowl of ice cream every single day. It’s been two months and now you’re having a bowl of ice cream. You didn’t blow anything. No. Never. We never blow anything. We experiment. We learn. We overcome. We learn to give ourselves some grace and to know that all is well all the time, no matter what. No matter what. You just get back on in the next moment. Remember, each moment is different not each day. Each day is different, but you don’t have to blow a whole day just because you ate this chocolate or had a bowl of ice cream or went through a drive-through a Taco Bell. You didn’t blow it. You learn from it. What was I craving? What kind of craving was that? You ask yourself questions, so that you can learn more about who you are as an eater. It’s so much fun.

All right. So, I love this picture this is one of my favorite pictures of the beetle inside the flower. Nothing can distract him, can’t it? Not right now and that is how you are in this 90-day challenge. You are going forth. You are practicing. You are experimenting. You are learning about yourself. When things pop up for you with cravings, with lack of pleasure, with stepping out of your body, and cutting off your mind-body connection, anytime you do things like that, you’re not being distracted and pulled off course. You are being given opportunities to learn more about yourself and who you are. So that you, after these 90 days, you know exactly what to do when you have a hiccup. Yes, these are all opportunities to practice. They’re not distractions. They’re not pulling you of course. They are keeping you accountable to what you’re doing. Yes, so exciting and so much fun. So much fun. Never look on these occurrences, hiccups, cravings, whatever it is that you feel is to be pulling you off course, it’s your opportunity, your biggest opportunity, to stay the course to learn about yourself so that you can keep going. As you are losing this fat weight, as you are getting down to the size that you’ve always wanted to be, you can stay there. You can stay there because you are the master of it. You are the queen. You are the king. Yes, love this. You are rocking it. I am so proud of you. I am so thrilled that you have stayed the course because you are getting energy from this. I can’t wait for our energy class. [Laughs] It’s in a couple more weeks. Energy is awesome. You can receive energy as you are walking through this craving list that I gave you, figuring out what cravings you have. You are going to fill yourself up with energy because you have taken away some mental stress. Reducing mental stress always builds us up, builds up our energy tank.

All right. Go out and have a great week nine. I am thrilled about this. I am so excited for you, and I am cheering you on each and every day. Have a wonderful week, everyone. I will check in with you on the Q&A on Thursday, NewYou90 Mannatech at 12 noon, central time. I will see you then. Bye, everybody.

Recorded and current as of March 4, 2019

Always consult with your physician or other qualified healthcare provider before embarking on a new diet or program. This program is not recommended for pregnant or lactating women. If you are taking medications, have a health condition or are planning a medical procedure, consult your health professional before beginning this program. It is also not recommended for children under the age of 18. If you have any specific questions about these matters, you should consult your doctor or other healthcare provider.

  \  Coaching Calls  March 4, 2020

Coaching Call – Transformation Challenge Week 8: Allergens and Guidelines

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Hello everyone. So glad you are with us tonight. We are in Week 8. This is about allergens and guidelines. What a fun topic we are having tonight. If you have not experienced releasing allergens from your life, this may boost you to do just that. If there are things that are happening within your body that are not going the way that you want, then it’s time to take a look at allergens. And then we’ll also review some guidelines, but I am so glad that you are here, because this is a very important week. This is a week that you get to reflect back and see how things are really going with the food that you’re eating, the foods that you are choosing to eat. How are they processing within your body? Are you receiving nourishment, are the processes of your body acting the way that they should? [Laughs] So, it’s time to take a little look at all of that, and I am so happy that you are here. So, without further ado, let me grab my share screen and we will get rockin’.

Yes, this has been a fun week thus far, has it not? And it just started today. But how wonderful it is to be with you tonight. So glad we get to do this. All right, you guys, tonight is Allergens & Guidelines.  So, let’s get going. I do want to remind you that Q & A is live on Facebook on Thursdays at 12:00 noon Central Time. Those are two ways that you can contact me at my email address and give me your question that way. You can Facebook message me your question or you can text it to me at that number. All right? So those are the ways to contact me, and please, whatever questions you have, we would love to fill up that content on Thursday, so be sure and do that. Take that step forward out of your comfort zone and ask those questions.

All right, so let’s just kind of take a moment to pause, and I want you to realize that no matter what your progress has been, which I am reading some really good numbers on the Facebook group. But no matter what your progress has been, your success is taking place right now. It is taking place in this moment. With all of the changes you have made in the last eight weeks, your body is making changes and you are experiencing them. So if you have, I want to say hardened your heart, to see changes that are taking place within your body, I encourage you to open up your heart just a little bit and peek in and see what is truly happening for you. The reason why I mention this is because I have had several clients that do not celebrate and give themselves credit for even the smallest changes that have taken place. And we want to make sure that you are celebrating those, that you are seeing them. Because as we discussed last week on embodiment, you must celebrate those. You must recognize your efforts, recognize the changes so that you are accustomed to that different physique, that different body frame by the end of your weight loss journey. This way you are at one with that physique, you are responsible and proud and honoring of that physique, so that you maintain your weight loss. All right?

So one thing that I have found very important in the mindset work that I do with people who are needing and wanting and desiring to lose fat, is that you’ve got to be so careful with those thoughts that come in, and you will hear me speak about this a lot. I’m kind of throwing in splashes that once a thought takes root, it becomes a belief. And when that belief takes root, that’s what you become. So look at what thoughts are going through your mind. Are you recognizing the success that’s happening right now? Are you giving yourself benefit of the doubt? Are you giving yourself some grace? Are you celebrating? Whatever thoughts are going through your mind, those can take root, remember, when you give it more than seven seconds. It takes root and it becomes a belief when it’s thought about over and over and over again. And that belief is where you’re going to end up. So please continue that negative thought fast we started weeks ago, continue that negative thought fast and let’s keep going forward, moving forward, expanding and opening into a healthy life that you are wanting to create.

Let’s talk about allergen foods. I want you to know here that the body’s immune system is compromised if it’s continually fighting an allergen food. So, if you have eczema, and you are not taking care of the eczema, your body’s immune system is continually fighting that. We need to give the immune system a break. So, if you’re experiencing that, then take away foods that trigger yeast or trigger skin rashes. That’s what you want to eliminate. And see what happens. See what changes take place. You will want to eliminate wheat, dairy. We talked about these in prep week. Wheat, dairy, soy, corn, nuts, and seeds, shellfish and eggs. Those are the biggies, the big allergen foods. And, so if you did not eliminate those at the start of your 90-day program and you find that weight loss has slowed up or you are noticing a skin rash, something that you may want to take a look and reevaluate those allergen foods again. You want to begin by eliminating them for 30 days. If it’s not eliminated within 30 days, then you’ll want to go 60 or maybe even 90. But take a look at what those discoveries are. What happened when you eliminated these? If you’ve already done this, have any aggravating symptoms left your body? And we’re talking about fatigue, phlegm, inflammation, cough, body aches, indigestion, sour stomach, constipation, skin issues, dry hair, skin, and nails. All right? That is what we are looking at.

All right. So, steps to take. You want to eliminate the food, you want to make notes of the symptoms you desire to eliminate. So that food journal that I gave y’all several weeks back, this food journal’s really coming in handy right now. Because you can put this and make a new column on the end of that graph and note on there what symptoms are you wanting to eliminate. And then over the course of the elimination process, make note of any changes in your food diary of how you feel physically, mentally, emotionally. This is a big part of your fat loss journey, a big part. You want to be the healthiest you you can be. And know this. When you’ve eliminated these for 30 to 90 days, it doesn’t mean that you will never be able to have these foods again. That’s not what this means. Typically, when you give your body a 30- to 90-day rest from these allergen foods, or if you have sensitivities to even other foods, you can always add them back in later at little bits at a time. And we’re going to discuss that in a minute. But you can always add them back in. So, don’t think that just because you’re giving it up right now that you’re never going to have it again. There may be some that you will have to eliminate the rest of your life. One maybe, but not all of them.

Oops, sorry. Okay, so it wasn’t… I thought I may put it on there. So, the way that you will add this food back in, which this is in the email that I sent, your newsletter that came out today or last night. This is in that, so read that carefully. When you add it back in, you add back in one allergen food at a time and you do it once, you skip three days, you do it again. And you make note of any changes that you notice. Keep up with that pattern for a week to two weeks. If you notice no changes at all, then you can add that food in more often, say every two days and see what happens. You want to only add in one allergen food at a time, so you know what the issue was. Okay? So just one at a time. All right. And again, if you have questions about this, please send it in to me so that we can address these for everyone on Q & A Thursday. All right?

All right, so let’s talk about dietary guidelines for a moment. I wanted to review this. This is just kind of an outline of eating protocol, of what you’re doing with the food. And up your veggies in your daily eating. Take a look. If you’re just getting in two veggies a day, increase that up to four to six at this point if you can. If you’re doing a smoothie with your greens in it, then you’re getting probably four servings at one time and that’s awesome. But increase your veggies and you want to try a new one each week. So, go online and look up the different greens, the different cabbages, and other cruciferous vegetables and see what is out there that you have not tried yet and that you would want to try. And just experiment! I encourage you to try new things. A couple of years ago when I was filling my diet back up with some other vegetables that I had not tried before, I fell in love with endives. They are so good. I highly recommend endives. You can put hummus in them and they’re just like little boat sandwiches, so to speak, great for snacking. Yeah. Very, very good. So, if you haven’t tried endives, then give that a shot.

All right. So, two fruits a day is usually enough, but if you find you need a little more sweet in your life, then add another. All right? You can do that. And then just watch it and see if your weight loss changes, fat loss changes. Yeah. And if it does change to where it’s slowed down, then that’ll be a decision that you’ll need to make if the sweet’s worth it. Okay?

Reminder to eat protein, essential fat at every meal. The list of essential fats is right there. You ought to know these by heart right now. You want to drink water all day long. All day long. Oh, and I want to go back to the list of essential fats. I just saw this. I have on there olives and olive oil. I highly recommend that if olives are a staple in your diet, like they are mine, I highly recommend that you try a variety of olives. Don’t just get the ones that are on the store shelves. Find a store that has an olive bar and experiment with all the different varieties, because you will get something different from each one. You don’t want to eat the same one all the time. Okay?

All right. And then drink water all day. That is your main hydrator, right? So, drink water all day. Caffeine, eliminate completely on cleanse days. No caffeine on cleanse days. But on nourish days, you can have the GlycoCafe! And if there’s another coffee that you love, then you can do that. Just watch your coffee amount, because we don’t want too much stimulation while you’re trying to burn fat, because that’ll take your distress [Phonetic 00:12:23] response. So, one cup a day, maybe two, maybe. But one cup a day is great.

All right. So now let’s move on to no alcohol during [Laughs] the 90-day time period. None whatsoever. All right? And that is just to help you. If you love red wine… I have had several clients that will drink the occasional glass of red wine and it does not inhibit their fat loss. But if you are really wanting to clean up some things this 90-day period, I highly recommend you just clean it up all the way around and get it done. [Laughs] And get it done. All right.

And then finally, choose foods from the low glycemic index for balanced blood sugar and greater fat loss. Yes, low glycemic. That’s the way we’re eating on this 90-day challenge, because remember, with low glycemic eating, your blood sugar stays normalized. So envision a graph in front of you, and if you eat a food that is not low glycemic, that’s high glycemic, it’s going to spike your blood sugar level very high. And then you’re going to crash and it’s going to drop it below the normal level. And then if you eat another food that’s high glycemic, you’re going to go right back up and spike over the normal field of the graph, and then you’ll crash. And when you do that, your body goes into a starvation response, stops losing weight, stops losing fat, and holds onto that fat and you burn muscle for energy. You go into that starvation response, and we do not want that to happen with any of you. So, make sure that you’re choosing those foods with low glycemic index. If you are on maintenance, and there is a moderate glycemic food that you want to have, or even a high glycemic food that is deemed natural food, God put it on this Earth, and it’s natural but it’s high glycemic, just combine a protein or an essential fat with it and it will help slow down the blood sugar process. But that’s only if you’re on maintenance, okay? Great job, y’all.

All right. We cannot become what we want by remaining what we are. So, it’s time to shed those behaviors and habits that are holding you hostage, those that are keeping you wanting to go towards a high glycemic food and you know that that’s not going to get you where you want to go with your health, with your fitness level, with your body weight. So, what we want to do is love and care for ourself and really honor ourself and our body during this time and learn a new way of doing things, a new way of doing things. So much fun. The email address right there, I know that the little coach banner’s in the way. It says info@ashlytorian.com and Ashly is A-S-H-L-Y. All right?

All right. So, you could experience some hiccups along the way and if you are, I just want you to know that there’s additional coaching for you. You can go to the website and look at the different coaching options that I have available if you are needing some more laser coaching, one-to-one, any of that, if you’re having a difficult time with a lot of hiccups. Okay? So, be sure and reach out to me if you would like to discuss that further.

All right, y’all. Yes, yes, yes. So fun. What a fun, fun topic, allergens. Check in with yourself. If you haven’t been keeping that food journal, it may be a good idea to start that this week and see how you are responding to all of those foods. Okay? I look forward to hearing from you before Thursday with all of your questions. Email them to me, Facebook message me. Any way works for me. Just get those questions in to me and I will show up with full answers on Thursday at 12:00 noon.

Thank you so much for joining me this evening, and I look forward to talking with you soon. Have a great night. Bye!

Recorded and current as of February 25, 2019

Always consult with your physician or other qualified healthcare provider before embarking on a new diet or program. This program is not recommended for pregnant or lactating women. If you are taking medications, have a health condition or are planning a medical procedure, consult your health professional before beginning this program. It is also not recommended for children under the age of 18. If you have any specific questions about these matters, you should consult your doctor or other healthcare provider.

  \  Coaching Calls  February 26, 2020

Coaching Call – Transformation Challenge Week 7: Embodiment (Video Transcription)

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Hello, everyone. Thank you so much for joining us for week seven. Week seven, we’re talking about embodiment and the importance of embodiment. And how that plays a huge role in the way that you your body loses fat and the way that you transform your physical body. The way you transform your whole being into what you were wanting to attain and live in the rest of your life. When I say “live in,” that means this physical body that houses the very essence of you. That physical body when you are embodied in it and you feel in your body, then you will create results, experience results that you’ve never had before.

We have disconnected our head and our body. We’ve severed that communication. Typically when people go through hard experiences in their life, tough times, times that usually weight gain follows. Then you experienced this just yuck feeling all through your soul. The very being of you doesn’t feel right. And you go on merry-go-round dieting and you’re up and down, roller coaster ride of your life, of going up and down with your weight. This diet, that diet.

Well, as you know in the NewYou90 program, this is it. We have decided as a whole that we are done with that. That we are ready to live free in a body that we love. Tonight, I am opening you up to the embodiment practice. So much fun, so much fun. Let me begin sharing my slides with you so that we can move on.

Embodiment is a fun practice that will help you the whole way through your process of losing. Of losing. You can create lasting results just by being embodied because you’ve actually reconnected the mind to the body. You have nurtured that relationship again to where they’re not beating each other up, but to where they actually reside as a whole and function as a whole and operate together versus separately. It’s a very fun practice embodiment is and I am thrilled to be sharing it with you tonight during our week seven of the NewYou90 Challenge. All right, let’s go after it.

Announcements and check in. Tonight. I’m wanting to just remind you of our Facebook. On Thursdays at 12 noon. The live Q&A on Thursdays at 12 noon. Please send in your questions. You can message me through Facebook. Message your question there or you can email it to info@AshlyToria.com. Please don’t forget that my name does not have an E in it. It is A-S-H-L-Y. T as in Tom. T-O-R-I-A. That is info@AshlyToria.com. We’d love to have your questions for that Q&A. I love helping you and guiding you through this. When things pop up, please reach out. I am here for you.

Also I want you to take a moment to check in with yourself. Where are you? Where do you stand in this challenge? Where do you stand in this 90 day process? We are just past the halfway point. And do you feel that you are halfway to the point that you wanted to reach at 90 days? Do you feel like you’re ahead? Do you feel like you’re behind a little bit? Wherever you are on this spectrum really doesn’t matter. What matters is is that you show up every single day. What matters is is that you practice. You practice on nourish days. You practice on cleanse days. You practice doing your very, very, very best. We persevere in this program because perseverance strengthens you.

In perseverance you can overcome. Perseverance. It’s one of the greatest teachers ever. You can do this. You really can. You just have your eye on the goal. Have your eye on your inspiration. Have your eye on what drives you in your life. That’s where your eye is and then everything else will just follow. Because the way you eat on nourish days and cleanse days has become a habit of sorts at this point. Now you have down your meal planning. How you pack your foods. How you pack your food bag. How you do your dinner when you get home at night. It’s all been mapped out for you the last six weeks. You’ve had six weeks of practice. Now at this point, it’s a matter of just walking through, right?

You just walk through it and you have your eye on what drives you. That is the key to success. Check in and see where you are right now. But let’s get going on embodiment. Embodiment is giving form to ideas that are not physical. When you think of the word joy. Joy, when you want to embody joy, you’re giving form to that word. To the meaning of that word. You’re giving form to it. Which means joy actually has a chemical process within your body. And if you’ve ever felt joy, which I’m sure all of you have, you have felt joy at one time or another. Then you know what that feels like.

The difference in your chemistry from sadness to one of joy is completely different. In this program, what we want to do, if you will think back to how I introduced you to the sympathetic nervous system and parasympathetic nervous system. When we are embodied with joy, we are in parasympathetic. Our body is burning fat. When we are embodying sadness and worry then our body is in… What I mean by sadness is that sadness that is so deep that you’re really worrying. Right? Then you are storing fat and burning muscle for energy. That’s the sympathetic nervous system.

When I talk about embodiment, there’s several different ways you can feel embodiment. When there is a time for sadness, you want to embody sadness, and you want to be all there with the sadness so that you can process and move on. But then when there is a time for joy, you want to totally embody joy and be there with the joy and let joy be processed through you.

Embodying our emotions is so vitally important for the health of our body. When we embody, we are personifying the word we want to create and feel which means that we are giving form to that word. To joy, to happiness, to strength, in compassion, we’re giving form to that and we feel that within us. Then when we are also embodied, we can then express it. If you have embodied joy then when you embody, you can express that word you’re wanting to create and feel so much easier. Then also what is so beautiful about this is when we embody we can also manifest it. That is contagious.

When you feel joy and you embody joy, that is when it becomes contagious and it can melt into other people. It brings into other people and feeds into them. Therefore, you have just created this joy all around you. It’s not only within you, but it’s on the outside of you as well and you’re sharing it with other people. That’s what embodiment is all about in the deepest meaning of the word. What we’re wanting to do in this practice is we are wanting to embody ourselves and all that we’re experiencing in this process.

I didn’t hide me. There we go. Well, still a little bit in the way, but you should be able to see most of those words. When we are embodied, when we exercise, our focus, we are mono-focused on the movement of our body. When you’re exercising, breathing is such a huge proponent of that. You want to make sure you’re not holding your breath because embodiment only happens when we are breathing. When we have a breath cycle. In and out. Deeply. Fully.

That’s when we’re embodied when we can feel that. The same thing was with pleasure, you can’t experience pleasure unless you have that breath as well. With embodiment, you probably felt embodiment when you were experiencing pleasure this past week. When you’re practicing it. But when you are an exercise and you’re exercising your body, breathe fully and completely, and you want your focus and attention to be on the physical movements of your body and how that movement feels.

Let’s say you’re doing a bicep curl and you have a dumbbell in your hand and you’re bending your elbow and bringing that dumbbell up towards your shoulder. That’s a bicep curl. When you do that, and do this right now with me. Bend that elbow and pretend you have a dumbbell up. 10, 20, 30, 40 pound dumbbell. However heavy you want it to be. Pretend you’re bending your elbow and raising that up towards your shoulder and feel the way the muscle in the front of your arm, which is the bicep, on the anterior portion of the arm. Put your mind right there in that muscle and feel it contract.

Do this over and over and you begin to feel a burning sensation. When you’re pretending you have weight in your hand, you’re contracting that muscle as it’s coming up. You pretend you have weight and you’re lifting weight with it. Now do that over and over and if it helps, put your hand on that muscle as you’re doing this. And as you’re bending your arm over and over again, you’ll begin to feel that burn. What else do you feel? You feel the muscle pump up. You feel blood flow there. What else are you feeling? Do you feel your shoulder tightening up as well? Do you feel the upper back supporting the arm while it’s in motion? Do you feel that tension back there? Holding the weight of this arm as its way down with a dumbbell.

Do you feel the center of your body tightening up and pulling in a little bit slightly in one direction in order to hold you centered and balanced? What else do you feel? Allow yourself to sink into your body as you do this movement. It’s a simple movement, but you can feel it in your body in so many different areas.

That is a simple example of what it feels to be embodied. You can do this with full body movements. If you’re a yoga lover and you love to do yoga, feel the flexibility and mobility and the range of movement of your body. As you move, keep your mind and your attention focused within and how it feels to move and stretch and your body will speak to you. Your body will let you know if you’ve gone too far. And you’ll need to pull back a little bit. When you’re embodied and giving your physical body the full attention of you then your body will begin to communicate with you, letting you know how that exercise is benefiting you or what you need to do to change your exercise so it can benefit you even more. When you’re embodied, you completely feel you’re in the moment with your physical body. Understanding all that it needs. Isn’t that wonderful?

I have an activity for you this week. It is called the mirror activity and I am going to place this in the documents file on the Facebook page tomorrow. There is going to be a mirror activity in the documents and you are going to be able to walk through this mirror activity so that you can begin to feel more in alignment with your physical body and the changes that you’re going through. Have you ever heard of people going on those extreme diets, let’s say the full liquid diet, and they lose all of that weight? 100 pounds, 150 pounds. Only to gain it back.

One of the reasons for this is the lack of environment practice. As your body is changing form and you are transforming your physical body, you will be undergoing changes and it’s very important for you to see those changes and not turn a blind eye to them. We must take responsibility for our habits, our behaviors, the new habits and behaviors we’re implementing, and the results that those new habits and behaviors give us. If we do not fully embody and take that responsibility, then when we get to the end of our journey, we tend to forget, and we don’t feel right in this body because it’s foreign. We don’t understand it. We don’t understand how it operates. We don’t resonate with it. It’s not us because we’re used to seeing us as the person before with the bad habits and the bad behaviors. How can I transform if that new body doesn’t resonate with me? If I’m not embodied in that new body. There’s no way to stay there.

This is a practice that is very important, especially if you have a large number of weight, fat weight, body fat percent, whatever it is that you’re losing. You want to wrap your brain around this concept of embodiment and pleasure. Both of them together. Embodiment and pleasure because it’s vitally important that you get to know your body as it’s changing and that you adapt to it. That you are embodied in it, you understand it, you have a relationship with your physical body and understanding. So that as that weight disappears and you become a smaller version of you, that you know how to relate to that body. You know how to relate to you.

I hope that makes sense. If you have any questions over this concept, please feel free to reach out to me. I would love to help you with this. This is a big component to transforming your body for the final time. Right? We don’t want to do this again. We want to get to our goal and live in a body that we love. One way of doing that is by this embodiment practice. As you’re nourishing your body with wholesome nutrition and supplementation, doing the embodiment practice with pleasure. I’m going to post that mirror activity tomorrow in documents. I will also make that announcement on the Facebook group so everyone sees it

Yes, don’t you love Home Play [Phonetic 00:16:41]? Home Play materials are so fun. Love them All right, moving right along. All right so this is something I want to point out is embodiment is manifesting the feeling that you want to envelop body and soul, right? When something disappoints or crushes you, the moment the experience occurs, you can identify that feeling. You’ve just embodied it. If something disappoints you and you feel that in your body, it’s an emotional chemistry. That is when you just embodied. You have felt it.

Same thing with happiness. When someone just gives you some really good news, all of a sudden that emotional energy just rushes through you. You just embodied happiness. If it’s that easy to embody an emotion, then why don’t we do this all the time with all the sacred metabolizers? With love. Excuse me. With love, courage, commitment, compassion, faith, forgiveness, surrender, and gratitude. If our body can embody an emotion within 10 seconds… Actually a millisecond. Our body can embody emotion in a millisecond. Why aren’t we doing more of the sacred metabolizers and bringing joy into a pleasure? Happiness? Yes. That’s what we want to embody. That will put us in a pleasure chemistry arena where we are burning fat all the time. That’s what we want.

All right, so activities that will help us with this. Let’s see if I can get rid of this. Oh, sorry about that. One second. All right. Deep belly breathing will help you embody. Just by deep belly breathing. When you deep belly breathe. There are several different ways that you can do this exercise. One is the 4-7-7. Where you take a breath in for a count of four. A full breath in. You hold it for seven seconds. And then you exhale. I’m sorry, I just said that backwards. Inhale for a count of seven. Hold for seven. And then exhale for four. Very quickly. That is one type of breathing. So it’s inhale for seven, hold for seven, exhale for four, really quick.

Another way to deep belly breathe is just a very slow inhale. So a very slow inhale where you begin with the diaphragm. Imagine you’re breathing in through a straw and that straws connected to the diaphragm right above your stomach. So you breathe in through the nose. Hold it for three seconds and exhale through the nose. You went to exhale from the diaphragm first, I’m sorry, the top of the lungs first. I am speaking backwards tonight. So sorry. You are exhaling from the top of the lungs and emptying all the way through the diaphragm. The diaphragm is the last thing that pushes the rest of the air out.

So take a long, slow, deep breath in. Belly first, then fill up the lungs all the way to the top. Hold for two to three counts. And then exhale slowly again for a count of seven, starting with the top of the lungs, going all the way down to the diaphragm and exhaling. Let that diaphragm be the final push for everything out. When you do deep belly breathing it is helpful to do two or three of those and then take a small break and do a regular breath for two to three and then go back to the deep belly breathing. Otherwise you could get lightheaded. So you want to watch that.

Meditation is a another great way to be embodied. I sent a meditation in an earlier email so be sure and grab hold of that. Yoga, swimming, dancing, weightlifting, intimacy, eating. When you’re in a state of awareness, you are embodied what you’re eating. Play. It’s that childlike zest that puts us in our body. Laughing, giggling. All of that brings us into our body. If laughter embodies us, we would want to do a lot more laughing wouldn’t we? Start laughing more in your life. Laugh at the most mundane things. Laugh at the silly things that happen. Or sometimes you might get upset with yourself because you felt like it was a mistake or you drop something or whatever. Instead of getting upset about it, laugh about it. Laugh about it. Yes.

Embodiment. So much fun. Such a fun practice. So you want to do the next step. The next step of embodiment is to manifest. So do you remember the three things you personify? That you express and then you manifest. So this is the area where we manifest. We want to see what we want to create in our life. We want to see what the kind of body we want to create. So visualize the shape of your body. The health of your body that you truly desire. Then as your eyes are closed and you’re saying it, you want to feel with it. You want to see, “Okay, what does it feel like for my stomach to be that shape? My waistline to be like that. What does that feel like? What does it feel like to be in that body? How do I carry it? What does that look like?”

And then you want to be it so as you’re feeling it, you are becoming it. Then you want to move around. What does it feel like when I’m moving around in this body? When I’m getting dressed in the morning, what does it feel like? The mobility of my body. The flexibility of my body. What does it feel like to be in this body that is healthy and vibrant? That is the size that I love. That I’ve always wanted to be. Walk around in that body. Literally walk around. We are visioning this at first. We’re seeing in our mind’s eye, but then when we be it, we want to actually walk around. What’s that feel like to be like that. Then we declare it. We declare it out loud. We declare that we are healthy, vibrant, shapely, muscular, strong. Whatever it is that identifies the new body that you’re transforming into. You want to declare that out loud. I am and say whatever it is.

Declare out loud. The body, the physical body, who you are in that body. Who you’re personifying. Declare it out loud. Step into awareness of embodiment. Be there. Be all in it. Pick an activity, whether it’s the visualizing and manifesting your desired life and your desired body. Or if it is a new form of activity that you want to bring into your life like yoga or Tai Chi or Qi Gong. Any of those embody practices. Dancing. And then step into that activity and take note of what you feel. Where you feel it. How does your body move like this and surrender and have fun.

Surrender and have fun when you’re manifesting embodiment. Yes, yes, yes. It is so much fun. So you see it, you feel it, you be it, and you declare it. Yes. That is the way you manifest it. Have fun with that. Embodiment is such a fun practice. Get crazy with this one, y’all. Just take off the chains that bind you. It is time to loosen up a little bit and have fun with embodiment and pleasure. These two go together. So week six and week seven go together. Practice them together. When you’re embodied, seek pleasure. When you’re having pleasure, seek embodiment.

This journey of yours will take on a whole new look, a whole new experience, that will resonate with you. That will be fun. That will have you burning fat like never before. It will also transform you so that when you are in that body that you’ve always wanted to be in, the strength, the curves, the mobility, the muscularity, whatever it is, then you will resonate with it. You will be at one with it and this roller coaster ride of dieting motions will never happen again.

Embody your body and have so much fun with it. So much fun with it. All right, that is all that I have for you tonight. Enjoy this. Have so much fun with it. Remember, if you need anything, have any questions, message me on Facebook. I will get right to it and get back with you so that we can get a discussion going around what is ailing you. What is troubling you or what is victorious for you. We always love to celebrate so be sure and celebrate.

Send your celebrations to me because I love, love that and share it on the Facebook group because the whole group loves to hear. The whole group wants to join in in celebrating your experiences and your successes. Have a great week seven. I look forward to talking with you on Thursday at our Q&A. Enjoy and have a wonderful evening. Good night, everybody.

Recorded and current as of February 18, 2019

Always consult with your physician or other qualified healthcare provider before embarking on a new diet or program. This program is not recommended for pregnant or lactating women. If you are taking medications, have a health condition or are planning a medical procedure, consult your health professional before beginning this program. It is also not recommended for children under the age of 18. If you have any specific questions about these matters, you should consult your doctor or other healthcare provider.

  \  Coaching Calls  February 19, 2020

Coaching Call – Transformation Challenge Week 6: Pleasure (Video Transcription)

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Hello, everyone. Welcome to week six of the NewYou90 challenge. You are doing so great, you are rocking it. You are standing up to the challenge, you are walking through it, you’re persevering, and I am so proud of you. So very proud of you, and so very proud to walk alongside you on your journey to living fit, healthy, vibrant, and full of vitality. That is a mouthful. [Laughs] But I am so glad that we are here together, being able to celebrate everything that you’ve done thus far. I know last week we had a little review week, going over the mind, body, nutrition protocols that you have done thus far, the cleanse days, the nourish days, the supplements, how you’re doing with all of that, the eating protocol, in general, with low-glycemic eating. You were able to check in and see where you are. I hope that you were able to look at that and celebrate the places where you have succeeded. Then, on those places where you would like to work a little bit more on or you don’t quite get the step, what it all entails, that you have dedicated some time to spend with that one protocol, one mind, body, nutrition element that will help you succeed even further. Because, remember, this is not about succeeding only in this moment, this is about setting the stage, laying the foundation for you to succeed in eating, exercise, behavioral issues with foods for the rest of your life. This is not about just these 90 days, it is about the rest of your life. That’s what we’re doing here, we are laying a solid foundation so that you have something to land on [Laughs] every single time a hiccup comes along because a hiccup will come along. But they won’t affect you like they did before because you are armed with all the tools you need and a thick, firm foundation so that you know exactly what to do when those hiccups occur and it won’t be any big deal. And you will be living free in a body that is fit, healthy, and vibrant. Sounds fun, doesn’t it?

All right. Welcome, everybody that’s been jumping on. So glad you are here. Hello. Hello, Susan, hello, Patty. Thanks, you guys, for being here. This week is one of my favorite weeks. I love this topic around pleasure. Pleasure is not typically partnered with weight loss, in the dieting world. However, in my world of fat loss and helping people with their behaviors, with foods, and also teaching them the wonderful elements of mind, body, nutrition, pleasure is a big part of it because what we have found is, is that when you feel restricted and like you can’t have anything that brings you pleasure, then you begin to take pleasure out of every area of your life and not just food, and it’s no fun, and people typically fail. Well, I don’t mean typically. Anytime you’re restricted, failure is really the only option there. In my programs, I teach to have pleasure integrated into your day. And pleasure is really fun. Pleasure is not found just in food. It is found in so many areas of your life, and it’s a matter of looking for those areas so that you can add pleasure in so that you are fully there in your life and loving the process of it, loving the process of watching the fat melt away. Yes, this is what we’re doing. Hello, Karen, so glad you’re here tonight. Welcome, welcome. Whoever else has jumped on, welcome, so glad you’re here. All right. So, are you ready to get started? Let’s get started.

Let me share my screen with you so that you can receive the really good information that we have for this evening. Be thinking in your mind when was the last time that you experienced pleasure. Think about that. All right. Let’s see here. For some reason, it is not… There we go. [Laughs] All right. So, I’m going to make myself disappear. Okay. Whoops. Oh, the whole screen went black. Here we are. We’re back, I think. Not really. Okay, here we are. [Laughs] If we have any technical difficulties tonight, please bear with me. If something happens and I’m dropped, I will jump back on. So, just hang tight, and I’ll come back into the webinar room, all right? So, we’re in week six, and this is all about finding your prrr factor. Wow, your prrr factor. When was the last time you felt a prrr in your system? Now, this is a really good question. When was the last time you allowed yourself a prrr when it came to the food you ate? Or did you just eat on autopilot? Now that you have been going slow and you’ve been introduced to the power of slow, you may have had some hints of prrr factor with your food, new dishes you’ve tried, “Oh, this is so good,” right? I know that I find my prrr factor quite frequently with my food. There are just certain things on my palette that just… They just bring out the prrr. That is very important, to find that in food because, typically, our relationship with food is one of a love/hate relationship, one of, “I can’t depend on food because it has gotten me in this situation so I’m not going to find enjoyment out of it.” That’s typically the mindset around food when it comes to those who have struggled with their weight, struggled with being the same size their whole life, struggled with their health. It’s just food is just a means to an end. Well, but food is vitally important in our life. Food is what grounds us. Food is a foundation in our life. And it is time for us to have that kind of relationship where it’s all about love and the prrr factor. All right. So, let’s get moving.

I only have one announcement. One announcement this week is Q&A is on Thursday at 12:00 noon. Q&A, this Thursday at 12:00 noon. And I look forward to seeing you then. So, please send in your questions to info@ashlytorian.com. That’s info@ashlytorian.com, and Ashly has no E, and Torian has only one R. [Laughs] All right. So, Q&A, Thursday. I can’t wait to see you there.

Now, one thing you want to check into today is you have seen the affirmation on the right side, you have seen that quite a bit in this program. That is because I feel it is vitally important for you to step into that belief that you are a strong, healthy, and fit individual that makes wise decisions. You are. And the only way to do that is to start with that thought, the thought that you are strong, “I am strong, I am healthy, I am fit, and I do make wise decisions.” Begin with that thought. What that thought’s going to do, especially when you add the power of inflection and the power of action, in actionable voice and in movement, that will become a feeling in your body, it will produce an emotion. And when that produces an emotion, that transitions your whole physiology from one of a state of stress, the sympathetic state, to a parasympathetic state, one that is filled with belief, one that is filled with commitment, one that is filled with courage and compassion. And that is where you want to be. That is where you want to live and reside. So, when we fuel ourselves and feed our mind with statements like, “I am strong, I am healthy, I am fit, and I make wise decisions,” that is so true, and that truth will become embedded within you, and you will begin standing firm in knowledge that you are and that is how you show up. Because when you show up this way, that is when you will begin to eat for a strong, healthy, and fit individual. That is when you will begin moving with your exercise program as a strong, healthy, and fit individual, and you will begin living as that person, making decisions as that person. You will begin fueling your mind, your heart, and your emotions according to the person that is strong, healthy, fit, and makes wise decisions. You also bring calm, confidence, and empowerment to not only yourself but to everyone you come into contact with. It’s about being that person as you are getting ready in the morning so that you’re making those decisions about food that are going to energize you, that will bring vitality to your body and your life. That’s what it’s about. It’s eating as that person. Not the person that started the 90-day challenge, you’re not eating as that person anymore. You’re eating as the new person, the person that you’ve transformed into. You’re eating as that person now that eats slow to the point of energy, but you also have created this umbrella of belief that you are strong, healthy, and fit, and you make wise decisions. And that is the persona of you that will carry you through this 90-day challenge and that will also carry you through the rest of your life, living free from your struggle and in a body that is healthy, fit, and strong. Isn’t that wonderful? [Laughs]

It is so beautiful how the mind and body work together when we feed our mind the good stuff. Then, we begin to feel the emotion within us, and that is when we transform. We only transform when we feel the emotion within our body. And that is what today is all about. You will begin to learn how to bring that prrr factor into your life, into your body so that you transform yourself right here, right now. Such a fun and beautiful thing, isn’t it? God just created a wonderful vessel here [Laughs] that just by bringing a thought to our mind and feeling it within ourselves emotionally, that we can actually transform our being, transform ourselves in that moment in less than 60 seconds. In less than 60 seconds. How fun. All right. So, your best is in this moment, on this day. That is what brings you the results you desire. You do your best right here, right now, each and every day. Your best in this moment. And it’s going to carry you through to the next moment, and the next moment, and the next. All right, well… We’ll just wait a moment here. My computer is stuck on a slide. There we go. There we go. I knew it had it in there. Okay, we’re going to make sure I was going in the right direction. Wonderful. Okay. So, let’s talk about pleasure. Don’t you love the fat right here on fire? [Laughs] Do you feel like your metabolism is on fire right now and it is just a fat-burning machine and you are burning it all up? [Laughs] That is what happens when we have transformed our body chemistry by utilizing our emotional energy and producing pleasure. Pleasure is a great metabolic enhancing nutrient. We can bring on pleasure in an instant. The same way we can turn ourselves from a stress state to a non-stress state when we’re about to eat, you can do that same thing with pleasure. Typically, with pleasure, we can just picture something in our mind that brought us pleasure and we can begin to feel it within our body. It can happen that fast with pleasure. It does stimulate fat mobilization, which means you are a fat-burning machine when you are in pleasure. So, there’s nothing better than feeling good and burning fat all at the same time. Now, remember, pleasure chemistry happens when you are in slow, when you’re breathing, when you’re taking in oxygen. And also, pleasure is in the moment. Pleasure is a moment by moment experience. So, when you are in something, whether it is watching children play and have fun, watching your child, or your grandbaby, or a friend’s child that you are very close to, and you’re watching them discover their 10 fingers and 10 toes, the pleasure that that is. The pleasure you experience in your relationship with your significant other, with your spouse. That relationship is so vital, and so important, and so poignant. To just be there in the moment and experience the pleasure of being with them. Taking that time, taking that time to be with your child and receive pleasure from their experiences of what they’re learning in their life. Receiving pleasure from watching a butterfly land on a flower. The pleasure you can receive from watching a hawk fly through the air, or a horse and its baby colt next to it wandering through the pasture. One of my dad’s favorite settings is a pasture filled with cattle. He loves that site and it brings him such pleasure to see it. A rainbow shooting through the sky, arching across the earth. So beautiful. A waterfall at one of your favorite vacation spots. Or it could be where you live. As you’re out walking and you hear a tiny brook trickling nearby, the pleasure that that gives you. The pleasure you receive from feeling strong in your body as you’re exercising. The pleasure you’ll receive as you just sit and be with a person in your life that you love and adore. The pleasure you get when someone gives you kudos and someone gives you accolades for doing something that meant something to them. The pleasure of doing something for someone else, giving them a helping hand, helping the children of M5M. Going on a service trip. Whatever it could be, whatever could bring you pleasure. And I hope I helped fill your mind up with things that bring you pleasure outside of food. When we are in the struggle of an eating behavior, when we are in the struggle of a mindset around food and we run towards food in order to relieve that, we say that we’re getting pleasure from it, but it’s really not a pleasure, it’s a punishment because of how we’re using food. That’s not a place of pleasure, that’s a place of punishment. However, when you can transition and transform your own body chemistry to that of true pleasure and when you’re eating food, any of the new meals that you’ve discovered, or perhaps you have this new recipe for a TruPLENISH smoothie that it just rocks your world [Laughs], that you really love, allow yourself to feel pleasure with the food. It is okay to receive that from food. In fact, it is quite nourishing, and it will transform not only your relationship with food where you will become more wise around food, more responsible, but it will also turn your body chemistry into that fat-burning machine. And that’s what we want. We want to take ourselves from a place of punishment with food to a place of pleasure. Now, you may be asking me, “Ashly, I am doing so good on the TruHealth and I have no cravings whatsoever.” Well, I am so pleased to hear that, that your cravings have subsided, that you are doing so well on this program, and that you are 150% in this. But I am here to tell you that those eating behaviors you have had for the last one, two, three, four, five, six, seven decades are not gone in one month. They’re not. They will come back. They will come back around. And it’s okay that they do. In fact, we welcome them when they do. We welcome the opportunity. When we become punishing with our food, or punishing with our thought patterns around our body, or punishing around anything in our life, we welcome that because it gives us the opportunity to practice pleasure, gives us the opportunity to practice slow, it gives us the opportunity to practice a little bit of compassion and love for ourself. And when you get to practice these elements that you’re learning through this program, you’ll become stronger, you’ll become leaner, you’ll become fitter, you’ll become more vital because you have been given the opportunity to practice. Don’t you just love life? [Laughs] Because it will give you a practice opportunity. [Laughs] So, how is it that we discover pleasure in our life?

So, I’ve got a pleasure activity for you. This is part of it, and it is what does pleasure look like to you. What does it look like? I listed a lot of things on the previous screen of different ways that we can see pleasure and experience pleasure in our life. So, what does that look like to you? Write on a piece of paper right now. Do this. Make sure you screenshot this or take a picture of this with your phone, this screen, so that you can also work on these later. But what does pleasure look like to you, and what does it feel like? Do you feel giddy inside? Do you feel a tickling in your chest? Do you feel like you could just go run, and jump, and play like a 10-year-old kid? Do you feel that childlike zest bubbling up in you when you feel pleasure? What does it feel like? Think back to that last time you felt pleasure. What did you feel in your body? And we want feelings in your body. The reason why I practice this pleasure activity and why I encourage you to practice it as well is because we have become so disconnected from our body. In emotional regulation, we teach people how to feel emotion in their body and to observe it. And as they observe it, that emotion can evolve and go through its emotional lifespan, which is about two to two and a half minutes, and then it will dissipate when we observe emotional disturbances that way. What I have found in this practice is that people have become emotionally disconnected, especially when it comes to their body, and food, and exercise. The reason why is because we have geared ourselves in the last five decades around diet, around restriction, and around, “It is not beneficial for us to love whatever we’re eating, because if we love at it, that means we’re going to overeat.” And that is not what that means. That is not what that means. Just because you love something does not mean you’re going to overeat on it or binge-eat on it. There’s a behavior behind that that needs to be addressed, it’s not the food. The food did not get you in the situation you’re in right now. It’s not food’s fault. It is the behavior or the experience that happened that used that as the issue, as the problem. It used that as the excuse, as the fallback guy. It’s not food itself. And so, we want to reconnect our mind and body, get them in sync together. That’s the reason why we did all of the mindful eating and the eating to the point of energy because we start with food, we change how we appear with food. And when we change how we are with food, it is only then that we can change further in our life, in other experiences. Because how we do food is how we do life. How we show up with food is how we show up in life. How responsible we are in our food life is how responsible we are in the other areas of our life. So, we want to reconnect our mind and body together. So, that’s what you had been doing these past five weeks, is learning how to get the mind, body communicating together again so that you can feel the emotions that you feel. Only then can you really feel what pleasure is like. Now, how often do you experience pleasure? Do you allow yourself to experience it once a day, once a week, once a month, once every six months? I have run into some people, but they could not tell me the last time that they felt pleasure, that they felt a giddiness in their heart. Couldn’t remember the last time. Wow. Allow yourself to feel pleasure in every area of your life, that giddiness, that childlike zest that just wants to come out and play. [Laughs] Now, I want you to discover what triggers pleasure for you. Find out what are those little things that trigger it. Do you find that you have to be quiet and still or do you find you just have to be mono-focused on that one thing? What triggers it for you? Does a sunshiny day all of a sudden just trigger pleasure for you, and you think, “Okay, it’s going to be a great day if the sun’s shining.”? [Laughs] Or maybe for you, “It’s a great day. It’s raining.” What triggers pleasure for you? Any person? Anything in your life, what triggers pleasure? And then, one way to practice pleasure and to begin integrating more pleasure in your life is how can you make your current task more pleasurable. So, let’s say you are paying bills. Typically, people don’t enjoy that. So, how could you make paying bills more pleasurable? What could you do to make it more pleasurable? Turn on your favorite music? Have a different mantra in your mind when you’re paying bills? Have gratitude for each one that you’re paying? What are other ways that you can make a task more pleasurable? When you’re eating your meal, what could you do to make it more pleasurable? Light candles? Eat off of your beautiful china? Drink out of a glass instead of a plastic cup? [Laughs] What can you do to make your relationships more pleasurable? What could you do to make a current relationship more pleasurable? That is a really good one. That is a really good one to spend some time in. How can you make a relationship more pleasurable. Number one, by being all in, all there, all present. Listening makes it more pleasurable. Laughing certainly makes it more pleasurable. Laughing at the silly things. That’s always pleasurable. [Laughs] And then, conversations. How could you make a conversation more pleasurable? And a chore. Folding laundry. How do you make that pleasurable? It’s finding whatever mundane task, or chore, or anything else, your exercise life, your eating life, your work life, your career… How can you make everything that you do more pleasurable? Because the more pleasure you bring into your life, the more pleasure you will feel in your body chemistry, the more fat you are going to burn. Is that not fantastic? The more fat you will burn, the more pleasure you feel, the more fat you burn. That is a major win-win, a major win-win. I say, “Yes. [Laughs] Give me more. Give me more.” All right. So, remember, it is not about being perfect, it’s about effort, it’s about putting forth the next step, just taking the next step. That’s all you have to do, is take the next step. And when you implement that effort into your life every single day, that’s where transformation happens. And that’s what you all are doing on this 90-day challenge. You are experiencing transformation every day because you are taking a step towards true health every single day. Congratulations. So exciting.

Your change is occurring as you speak. You are transforming as you’re sitting there listening to my voice. You are transforming in this moment right here, right now. Just keep going. Just keep going. So, a reminder for you is to practice the mind, body, nutrition tools daily. Get out your notebook. I hope you’re making up a notebook of all of the week’s material. Make up that notebook, look through it. I am a proponent of reading part of it every single day. All of it or part of it, read through it every single day so that it stays top of mind and you know those nutritional tools inside and out, upside and down. Practice them daily. So, breathe often, quiet your mind, and stand firm in your desire for your success. Stand for you. Stand for what you want and you desire in your life. There is nothing in this world that is worth you sabotaging yourself in this effort to live healthy, and strong, and fit, and a person that makes wise decisions around food and exercise all the time. There is nothing in the world that is more important than that, and the reason why is because of this. If you do not take care of yourself, you cannot take care of the loved ones in your life. It is only when you are in a place of strength, and vitality, and good health that you can care for your loved ones and be the person that they need in their life. That’s the only way you can serve them. Taking care of you, to breathe often, to quiet your mind, quiet your mind, and allow, allow yourself to just be so that you can receive pleasure in your life. Yes, and stand firm in all your desires. Yes. I hope you have a fantastic week, a fantastic week. Just remember, you’ve got this. You do, you have this. You are a strong, healthy, and fit individual, who makes wise decisions, who brings calm, confidence, and empowerment to not only yourself but to all of those that you meet and come into contact with. I am celebrating all that you have done, and all that you are doing, and all that is to come for you.

I’m so excited. All right. Stay tuned for more to come. We will have Q&A later this week. And also, I will be getting out more information to you on Facebook. Stay tuned for that, and I look forward to seeing you next time.

Recorded and current as of February 11, 2019

Always consult with your physician or other qualified healthcare provider before embarking on a new diet or program. This program is not recommended for pregnant or lactating women. If you are taking medications, have a health condition or are planning a medical procedure, consult your health professional before beginning this program. It is also not recommended for children under the age of 18. If you have any specific questions about these matters, you should consult your doctor or other healthcare provider.

  \  Coaching Calls  February 11, 2020

Coaching Call – Transformation Challenge Week 5: Check-in, Review and Celebrate (Video Transcription)

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Hello and welcome to week five of our NewYou90 Challenge. You guys are doing so good. I’m so proud of you. Thank you for being here, engaged, present, and persevering, and just continuing on. Any time we start a new protocol for eating, exercise, stress management, soulful workouts, it takes time to integrate that into our life. We will have hills and valleys, and that’s okay. That’s part of the learning process, so please have patience with yourself. Tonight is the night that we are going to check in and review. You’ve been on this for a month, little more than a month. Some of you longer than that, but in this challenge it’s been a month, and we want to recognize all that you’ve accomplished, all that you’ve learned, and see what you’ve been able to integrate. Seeing what you’ve had trouble integrating with, and for you to really be able to look yourself in the eye, and see what you have not been able to do, and the reasons why.

What is the holdup on some of them? Sometimes, it’s just because it’s a lot, and you’ve got to take it one step at a time. If an emotional occurrence or an emotional disturbance happens whenever you think of practicing one of the techniques that I’ve taught you, then that means it needs to be addressed. Anytime anything causes an emotional disturbance, that is a question mark. That is a place for you to see what’s happening and to see where the disturbance is coming from. All right, you guys! I’m going to begin showing my slides with you. Bear with me. Hang tight while I get that shared.

We are back. I am so happy to be here with you tonight. I love technology, because it allows us to get together, and every once in a while we have a user hiccup. [Laughs] But that’s okay. We are continuing on. Welcome to week five. This is the time for us to check in, and not only check in with the protocols that we have put in place, but also to check in with our mindset. Our mindset, and you may be asking, “Okay. How’s my mindset got anything to do with this? I am rocking on this! I am 100%! I am going,” and I am so glad that you are! Our mindset is key. Any time we begin a new program, and we’re excited about the results, we’re going to get the results. We are getting the results that we are living. We find that our mindset is right in line with this. What happens a little bit further down the road is, because our mindset is being geared towards another channel that it may float into that, right now, while you are feeling so strong-minded, it could float in, in the next month or so, maybe even after the third month. However long it takes for your old patterns to catch up with you, just know this. Your patterns are going to catch up with you. You’ve had them for far too long for them not to. Just know this, and just trust in the process, that it right now is great. Right now, you are just going strong. You’re catching on to the TruHealth system, how it operates, how to eat macronutrient-balanced, how to eat high-quality, how to eat the low-glycemic, all that is just flowing, and you’re doing really good. Just know, do not be so naive as to think that those patterns that you’ve had in the past are not going to show up, because they will. The purpose of tonight is to check in, so that you can integrate those tools that you’ve learned that much more. That much more, these tools are going to be integrated in with you. This is a key week, right here right now, is key. The stronger we create these techniques and tools that you’re learning, the stronger you will be when that pattern shows up. You’ll be armed and outfitted with the tools necessary to eliminate that pattern. Here we go! I’m going to hide me, and let’s get started.

We have accountability partners, and I believe everyone is matched up now, at least those that have reached out to me. If you do not have an accountability partner, please message me, and let me know, and let me do another announcement. [Inaudible 00:04:47] important for you to have someone you can lean on, somebody you can text and say, “Hey, this is what I had for breakfast. What did you have?” [Laughs] Or, “Hey, it’s three o’clock. I’m really craving something. Talk me out of this.” Anything. An accountability partner is wonderful. Be sure and continue working with that person. I suggest you reach out to each other daily to every other day. It doesn’t mean you have to have an hour-long conversation. It means you’re checking base, whether it’s by phone, whether it’s by text, iMessage, FaceTime, whatever it is, and remember these don’t have to be longer than five minutes. You just want to check in with each other. How are you doing with your shakes today? How are you doing with your lean and green meal? How are you doing with the Circadian rhythm? Check each other on the points that we’re going to be going through today. That is your checklist, so that you can check with your accountability partner how they’re doing in each of those areas. You don’t have to cover all of them in one session, just go over a few. Pick three to go through. That list will help you as you move forward with your accountability partner. Also, be mindful that, if you are in this challenge to win one of the prizes, then make sure you have a qualifying purchase, which is one of those bundles that was announced in the very beginning of the program. It’s also on the NewYou90 site. We also posted it on this call and on Facebook for the newsletter. It was in one of those places, but make sure it’s a qualifying purchase. If you have questions about what that is, be sure and let me know. Patty wanted me to let you guys aware that the 10K winner for the 2018 challenges will be announced at Mannafest. I believe they had said in the fall that it was going to be announced in January. They decided to hold off on that and announce it on the stage for the first time in that venue. Stay tuned for that. That is another reason you guys need to get to Mannafest. Be sure and get there. I’m going to be there one of the days. They’re going to have me doing something, and it’ll be Thursday or Friday. Make sure you are there, so that we can meet up and chitchat. I will also, when we’re not in a class together or however they’re going to set that up, I will have a booth. You can swing by and say hello. The Q&A for Facebook Live is on Thursdays. This is when you are typing in your questions to me all week long, and I answer them live to you on Facebook on Thursdays at 12:00 noon. Look forward to seeing you then.

Here is our checklist of 13. Can you believe that in four weeks you have learned how to adopt and integrate 13 items into your new eating management, eating protocols? Pretty amazing, isn’t it? I would like for you to look through this list. Let’s start with the healthy grocery list and shopping expedition. Do you feel you have mastered that? If you feel you’ve mastered it, put an M next to it. If you feel it needs more work, put a question mark or a Q next to it. Healthy grocery list and shopping expeditions. If you need to have a brush-up on what that is and what it entails, go to the prep week coaching call. It was recorded for you. It is in the announcements page. You can also go to the prep week email newsletter that I sent out. It is also located on the announcements page. Next, we have the morning ritual with visualization. Have you worked this one in? We talked about it during prep week and week one, and how vitally important it is for you to spend a few minutes. I’m not talking you’ve got to be in this for 30 minutes, just two to five minutes. If you’re just starting in two minutes, dreaming about what you are going to attain with the 90-day challenge, what is it? What is it you want so badly from this 90-day challenge? Is it more responsibility with food? Is it inches lost plus knowing how to be an eater during your day-to-day activities? Is it adopting an exercise protocol while you are losing inches? Managing your stress? Lowering your stress? What is it that you are wanting? Visualize that, and write it down. Write it down, what you want. Have you mastered that? Is that an M or a Q for [Inaudible 00:09:52] question? Then, mindful eating with breathing. That is when you’re slow. Eating slow, mindful. You’re not doing two things at once. You are only focusing on mindfully eating. You’re checking in with the eating speed. Are you making sure that you’re breathing between bites, you’re putting your fork down between bites, that the bites are not really large, that the bites are small bites, so that you can enjoy the flavors of the food? Have you mastered that? Put an M next to it. Or, is it a Q? Is it still in question? Eat to the point of energy. This is when you stop before you’re full. You’re able to put that fork down. Put the napkin over the plate, so you do not eat any more, and you feel good. You feel energized. You don’t feel like you have to stretch up really tight in order to make space for all that food. You’re comfortable. You’re light. You could go for a walk after your meal, because you ate to the point of energy. I don’t mean a fast walk. I’m talking one of those meditative walks, yes. Cleanse days, how are you doing on your cleanse day? Are you getting in the four TruPures a day? Are you drinking plenty of water? A hundred ounces of water, ninety ounces of water. Are you getting your water up to that point? With the TruPure, that makes it really easy, because you’re getting in, what is it? 16 ounces at a time on those. You ought to be getting it up there and filling the rest in there with water. On your cleanse days, are you getting in the one smoothie a day, TruCleanse smoothie plus the two vegetables the rest of the day with just a few fruits, or are you eating a lot more fruits than you think would be better not to? How are you doing? Then, your nourish days, how well are you doing on nourish days? Are you doing one shake a day or two shakes a day? Do you feel like you’ve mastered that, and you’re doing very well? Do you feel like you’ve mastered the lean and green meal? Ask yourself. How am I with the nourish days? Put an M next to it for mastered it or a Q for question, it’s still in question. Supplementation. How are you doing with your supplementation? Are you getting your products in twice a day, or if you do them three times a day? However it is that you’ve set it up, and that is your goal, how are you doing on your supplementation? Mastered it, or is it still in question? If it is still in question, if you skip, or you miss, you forget, because you hadn’t been taking supplements very long, you’ve never taken them before, and now you’re taking them, and it just is an uncomfortable routine, then listen to my talk at the Saturday training this past. It’s Februaries, Saturday training. You’ll find it at allaboutmannatech.com. In that, I talk about habit transformation and how to bring habits and new patterns into your life easily. You can, in that supplementation issue, will help you with that. Eating rhythm. Are you eating in alignment with the sun? Have you mastered that, or is it still in question? Macronutrient balanced meals, we just discussed that last week. It’s probably still fresh in your mind. Have you mastered it, or is it in question? Food quality. Increasing your food quality. How are you with that? Have you found it easy? have you mastered it? Or, is it still in question, you still are having cravings and following through with those cravings that you had before you started? Food journaling, that’s brand-new, too. I am wanting to check-in with your food. How are you doing? Are you recognizing the amount of food you’re taking in your body? Is it the right amount? The types of food you’re choosing, are those the right amount for you at this point in your life, during this journey? How is your stress level? Are you eating to the point of energy, or are you so stressed that you’re overeating? When we eat in a stress state, we tend to overeat. If we’re eating in a relaxed state, we tend to eat to the point of energy. Eat relaxed. See what else you can find out about who you are as an eater from the food journal. You’re daily and weekly exercise routine, have you mastered that, or is it still in question? Then, meditation and quiet time. I gave you a meditation during one of the week one or two I believe, a meditation that you can use. Have you mastered getting quiet? This is the number one best way to lower your stress. It is, meditation and quiet time, soulful time, prayer, reading scripture, reading any book that inspires you to thought. Not inspires you to go out and get active, and forget about everything, you’ve got to get moving, not that. Something that will bring thought to you, because it is getting to the heart of you, is what lowers your stress, lowers the blood pressure, and has every system of your body functioning optimally. Find that time to get quiet, and begin slowly. Begin with five minutes, and gradually build up from there. You want to look through these, and ask yourself, which items are you celebrating? Look at your list, and which ones do you have an M next to? Those are the ones you’re celebrating. I want you right now to go, yes! I am doing it! I did it! Look at all of the ones I’ve mastered! I want you to really talk to yourself. Self-consciousness cannot come into play here, shyness cannot come into play. You are in your own home, or in your car, wherever you are listening. You can celebrate what you’ve mastered. I want you to really take a moment, right now, to celebrate that. You are so worthy of that celebration. Celebrate what you’ve accomplished. This is a big deal. I do not expect you to have mastered all 13 of these. Not at all, but you want to recognize the ones that you have mastered, and celebrate. Then, the ones that are in question, we look at those, and we go, “Okay. How can I work on one of those this week?” Just one. Whichever one pops out at you, the first right then, that’s the one you work on. The one that just pops up for you, work on that one this week. I also want you to look at this list and see which ones are a real challenge for you. I want you to circle those. The ones that are a real challenge for you, and what I’d like for you to do is, the ones that you circled, that are challenging to you, I want you to message those to me or email them to me, because I can address those on that Q&A. Circle them and send them over to me on the Q&A, or if it requires you and I to talk through iMessage for us personally, then I can do that as well. You and I can do a solo deal on iMessage. Otherwise, circle it and send it to me, so that we can discuss this. I can answer what those hiccups could be on the Q&A. If you need more time with this, after the call I want you to go through it and spend more time deciding which ones you’ve mastered, celebrate them. The ones in question, pick one to work on this week, and then the next week you’ll work on another one. The next week, you’ll work on another one. You only want to take in one a week, because for the next several weeks I’m going to be sharing more things with you, and you do not want to have too much new on your plate. Let’s move on. When you are journaling in your, whether it’s the food journal or a journal time that you do by yourself, whether it’s gratitude journal or your goal journal, whatever type of daily journal you keep, I want you to go through and make changes. What physical changes have you experienced? What emotional changes have you experienced? What shifts in your health and fitness level have you experienced? Your mental, your mindset? How is that right now? The spiritual shifts, as well. Take a picture of this, because I do not believe this was in the email. It was something that I was inspired about over the weekend. Take a picture, and see what changes come up for you from the journal. The reason why I have set aside time for us to check in like this is because when we check in and really review what we’ve done, and make sure we know where we are in our journey, in the process of shifting, and changing, and moving forward, it keeps us from getting sidetracked. Sidetracked from old patterns, sidetracked from behaviors that we’ve had in the past, or just sidetracked with life. It eliminates that. It also eliminates our ability to self-sabotage, which we as humans become really good at that. When you check in, and review, and get real with yourself, celebrate what you’ve mastered, look at what’s in question, see what’s really challenging you, and then journal important changes that are taking place, it helps offset that self-sabotage, because you are celebrating. When you celebrate, you are doing so many things. Pleasure chemistry is shooting off within your body. Any time you have pleasure chemistry, which we’ll be going through this later in the coming weeks, when you have pleasure chemistry going on, you are burning fat. Celebrating what you’ve done is wonderful, and that is a great way to receive pleasure chemistry. Another thing is the brain loves endorphins, and when you celebrate with emotion, you are giving the brain endorphins, and it loves that. It loves, loves, loves to feel good, your brain does. Your brain will want to remember to do those things again, and again, and again when you give it pleasure that way. All of this, also, adds to the reduction of cravings. You will also see a reduction in your cravings when you are patting yourself on the back, feeling good about what you’re doing, because you’re inspired. When you take that time to celebrate, you are inspired. Also, when you see what changes are happening, what shifts, whether physical, emotional, health, fitness, mental, or spiritual, when you are looking at those and seeing those changes that have taken place in just four weeks, oh! It really does build you up. Build up your self-confidence, yes. You won’t be falling back into self-sabotage or cravings, the need to feel good about yourself. You won’t be falling into that, because you will see for yourself. You’ll have proof. Also doing this reduces and eliminates the reduction of mental energy. When we are stressed about how we’re doing on a protocol, and stressed thinking, “Oh, I just don’t have it. I’m not any good at this.” Going through that type of verbiage with the self, over and over again, it depletes mental energy. We don’t want to do that. We want to feel energized. We want to feel mentally alive, mentally clear. The way that we do that is we check in with ourselves, and be honest, and celebrate what we’ve mastered. Take a step forward into what is challenging us and work on it. Step into it 100%. Don’t allow yourself to be sidetracked by old patterns that may come up. Celebrate what you’re doing each and every moment. Celebrate what you’ve mastered. That’s important. Then, when you’re witnessing these physical, emotional, and fitness changes you have, spiritual shifts that you’ve got going on, oh wow! It’s a time to celebrate. If you look at this and you think, “Wow. I don’t. I don’t have any shifts or changes. I’m not experiencing any of that.” If that is what’s happening with you right now, I would like for you to take a moment to get quiet within. I want you to ask yourself. What one thing was beautiful for me today? What one action step did I take that led me in the right direction? You only need one. I am sure. I am confident in the fact that you did one. Celebrate that one moment, that one step, that one action that you took that put you one step forward. Then, tomorrow you build upon that step. The day after that, you build upon that step. The day after that, you build upon that one. Do not get discouraged. Changes are coming. Changes are happening for you right now. Just keep going. You’ve got this.

Let’s visit for a rock-solid mindset. I gave the rock-solid mindset as calm, centered, and certain. You notice that from the dedication I did to my sweet Mama Fred who inspired me to move ahead in the direction of my passion, and that was around empowering people with food, empowering people with their health, empowering people in their life. This mindset, the calm, centered, and certain, remind me so much of her, because that was the way she was. She was calm, centered, she was certain. It was beautiful. It was beautiful to witness, and it was also [Inaudible 00:25:40] so fortunate. I am so fortunate to have had her in my life. I want you to think, right now, think back through the day, and ask yourself. How is my mindset? Was I set to what I’m wanting to do in this TruHealth challenge? Did I have my vision, my goal right in front of me, right at the front of my thinking every single moment of the day or at least three times a day, two times a day, whatever it was, to help you just reach for that. When it is there, top of mind, it draws us. It helps pull us, and it actually shoves us up towards it, so that we are reaching that goal, and we’re taking steps every day to reach the goal. That is another way that you can use that visualization, is to continually have that picture in your mind of what you are accomplishing in this 90-day challenge, so that you are being draw towards it every single day. One way that you can do that is by seeing it through your visualization. Then, you feel it. You hear this from me a lot. Any time you have emotional energy, emotional physiology flowing through you, you are setting something in stone. The kind of physiology, emotional physiology we want is the good stuff, is the joy, the happiness, the yay! [Laughs] That’s the type of emotion we want.  If you’ll notice, if you have the other emotion, the anxiety emotion, frustration, irritation, worry emotions. If you are experiencing a lot of those, then what you are seeing and what is coming to life for you in your life might not be what you want. It is wrapped in fear. When we have emotional physiology that is in belief, it is in joy, it is in happiness, it is in love, then that is the place where we are experiencing what we are wanting to create for ourself in this 90-day challenge. You want to feel the emotional physiology of your vision. You see it, and then you feel the vision within you. Get excited about it. What does it feel like to already be in that body that you’re wanting to create at the end of this 90-day challenge? What does it feel like? For you guys, does it feel like, “Yeah! I can stand up straighter,” standing taller, chest is out, stomach is drawn in? You feel confident. You feel strong. You feel masculine. Women, how does it feel to be in that body that you are wanting to attain? Does it feel slim and trim, and like you can move lightly, you’re lighter on your feet? You have this joyous expression on your face, and your shoulders are held back, and oh! You just are open to receiving. If you’ll notice, those two feeling experiences are different between the masculine and the feminine. That is because we as masculine and feminine witness and experience emotional physiology differently. I did it to where the masculine was feeling more of the masculine traits and the woman was feeling more of the feminine traits. They can cross over a little bit, because we are all a little bit of the other, of the opposite sex that we are, but you are majority. If you’re a woman, you’re majority female. If you’re masculine, you’re majority male. You do have a few traits of the opposite sex, because that helps us get along. [Laughs] It helps us be attracted to one another. However, in this, when you’re seeing it and feeling it, most likely your experience as a woman will be completely different from that of a man, and that’s okay. Women are going to be more open, receptive, nourished. It’s going to be more about nourishing others, nourishing self, being connected, whereas the masculine is going to be more about strength and vitality, and warrioresque. He’s a warrior. That’s going to be most of the emotional physiology he will feel. Feel it. Do you get it? I’ve got to spend some time with that, but it’s so vitally important. Then, the be it. Once you’ve felt it, you are witnessing how it feels to be it. You just wear it. It is your clothing for the day. It is your clothing, and that is what you wear. You are being it. You feel it to the very marrow of your bones, and then when you are there, and you’re being it, and then I love the declaration. You declare it. You declare what you are. You declare who you are. I am victorious. I am a victorious challenger. I am strong. I am worthy. I am so loved. I am vital. I am redeemed. I am valuable. Whatever your declaration is, write out that declaration. Put it on a note card, and stick it on your mirror, and you read that every single day, your declaration. That declaration will help you step in to see it, feel it, be it. When you wake up in the morning, you’re brushing your teeth, you look up at that. I am victorious. Yes, I am! All the sudden your vision will come to your mind. You’ll begin to feel your emotional physiology flow through you. You’ll understand what it is to be that vision, to be the one who was the champion at the end of the challenge. Yes. That is what the declaration can do for you, and the declaration, you can say it wherever you are, whenever you want, during the rest of the course of the day, and it will anchor you. It will root you back to your vision, back to what you are achieving in this 90-day challenge, and back to what you want so much. It is your top-of-mind goal. That is the rock-solid mindset. That is the champion mindset. You are calm, centered, and certain in what you are going out to accomplish, and what you are attaining, and who you are being, all at the same time. Powerful, yes.

I’d like for you to take a moment and just be with you. This is what I’d like to leave you with today. Your body is not your masterpiece. Your life is. It is suggested to us a million times a day that our bodies are projects. They aren’t. Our lives are. Our spirituality is. Our relationships are. Our work is. Stop spending all day obsessing, cursing, perfecting your body like it’s all you’ve got to offer the world. Your body is not your art, it’s your paintbrush. Whether your paintbrush is a tall paintbrush, or a thin paintbrush, or a stocky paintbrush, or a scratched-up paintbrush is completely irrelevant. What is relevant is that you have a paintbrush which can be used to transfer your insides onto the canvas of your life, where others can see it, and be inspired, and comforted by it. Glennon Melton.

I hope that inspired you today. I am so proud of you. Check-in reviewing is a hard step to take. Not hard. It is, it can be intimidating. It can be intimidating, especially when there’s been so much that you have been opened up to in the last four weeks. I am so proud of you. I’m so proud of you for all that you’ve mastered and all that you are working towards every single day to master. You have got this. You do. You are strong, and you are victorious. You are so victorious. Have a wonderful week. I will check in with you on Facebook Live on Thursday for a Q&A at 12:00 noon. I look forward to seeing you then. Be sure and send me in your questions. I would love to answer them for you. Have an awesome week. See you later.

Recorded and current as of February 4, 2019

Always consult with your physician or other qualified healthcare provider before embarking on a new diet or program. This program is not recommended for pregnant or lactating women. If you are taking medications, have a health condition or are planning a medical procedure, consult your health professional before beginning this program. It is also not recommended for children under the age of 18. If you have any specific questions about these matters, you should consult your doctor or other healthcare provider.