Mindset Coach Category: Coaching Calls

  \  Coaching Calls  February 3, 2020

Coaching Call – Transformation Challenge Week 4: Quality and Macronutrient Balance (Video Transcription)

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Here we go. We have started. Welcome to week of the NewYou90 challenge. You are doing splendidly, and I’m thrilled to be with you on this journey of living without the struggle, living with ease, around food, around your body, around exercise, around stress. Around all of those components that make up a healthy lifestyle we covered here in this NewYou90 challenge. We are so happy and grateful that you are along with us. Let’s get started. We are talking this week about quality, and macronutrient balance, and a few other things. Let me share my screen with you, and we will get rolling.

We are in week four. This is the week of quality. The power of quality, and what we are, how we address quality. As we move through these next eight weeks we have left in this challenge, you’re going to see how this term, quality, applies to so many more topics that we will be covering. Quality is vitally important. The quality of the food that we eat. The quality of exercise we do for our bodies. Remember, not every exercise is for every person. There could be an exercise that’s great for your next-door neighbor, but for you it’s not as good of a quality of exercise. The way that you nourish yourself. You want high-quality nourishment. We want high-quality embodiment. Tonight, though, we’re going to be addressing the topic of quality, and how it relates to food, and how you can increase the quality of your food in ways that you never even thought possible. Let’s get started.

Before we move on, I want to quickly make a few announcements. One of them is finding an accountability partner. Someone on your team, someone who’s in the household with you, a friend. You want an accountability partner. It’s really nice when you have one that is doing this challenge with you, so that they are experiencing the same things that you are. Everyone’s experience can be different, but you’re going through it at the same time. You’re working through the same information, and it is very helpful when you have a partner. I highly recommend it if you do not have that accountability partner yet, find one, and remember. You have until Thursday midnight to bring in a new friend with you, a new person into this NewYou90 challenge. Be sure and tell all of your team that has been signed up and registered through the website to be sure and get on the Facebook group with us, so they can be in the know on everything to do with the TruHealth system, everything to do with food, activity, stress, all of it. Get that accountability partner. Next, on the Facebook page, I suggested that we take a negative thoughts fast. I wonder, how’s it going? How are you doing with the negative thought fast? Have you noticed that you speak negatively in your mind more than you thought you did? Did you notice that you speak out loud more often than you thought? Or, do you see, wow, I am more positive than I thought I was? It can go both ways. Stay tuned to the negative thoughts fast over the next several days, and just put a marker on how long do you want to do this for. 24 hours, 48 hours, a full week, how long? Keep yourself accountable to it, and to check in. How are you doing with that? How are you with your self-talk? The way you speak to yourself inside your head, and then, how are you speaking out loud, outside to the world? How are you speaking? Hopefully, that will help. I gave several suggestions on the Facebook post about what negative looks like. Hopefully, that was helpful. Then, to remind you, there is a live Q&A on Facebook on Thursdays at 12:00 noon. Be sure and jump on that with us.

Poor quality food increases food quantity. If you want to reduce the amount of food you eat in one sitting, then increase the quality of the food you’re eating, and you will not overeat. Amazing how that works. It’s a beautiful rhythm. Quality means that it’s real food, it’s fresh, organic. It could be a gourmet meal that you have. It is lovingly crafted by your mama, your aunt, your uncle, your dad cooking out. Wherever it is that you are, or just you and your sweet little family at home, and you’re doing home baked goods. Lovingly crafted food and homemade food are high quality, especially when you go by the real foods list ingredients, and buy organic, and by baking soda that doesn’t have aluminum in it. You’re going and getting the really good baking soda, and using those good ingredients, like almond flour, or oat flour, it’s organic and non-GMO. Any of those yummy alternative ways of looking at food and buying that food. Any food that is locally produced, nutrient dense food. Low any human-made toxins. That means that any of the foods that are processed are going to have human made toxins. We want to eliminate those as much as possible. Grown and marketed with honesty and integrity, isn’t that interesting? You want to get food from a place that is honest. Promises high-quality, and delivers high-quality. It has a pledge on their food, on their food packaging there’s a pledge of their integrity, of what the time and care that they take in making sure that food is produced well and in good hands. That also makes a difference in the way your body digests and metabolizes. Isn’t that amazing? It’s big. Usually we only think that high-quality food is if you can get it fresh, or if you get it processed. That’s going to tell the difference in the quality. Not necessarily. It’s also with the care in which it was made, and produced, and picked. The farm, the work is at the farm, that are picking the food. The care and the mood that they had when they picked it makes a big difference on the quality a food that you’re taking in your body. Give that some thought this week. Spend some time with it. Digest it, and then on the Q&A make sure you send me your questions regarding quality of food, on the Q&A, and I can answer your question.

Let’s look at reading labels. I just have up here a Cheerios picture that I found on Google. That just made it easy to be able to show you and to teach you about food labels. Anytime you’re looking at a food, let’s say you’re at Sprouts or someplace like that, that you would like to try a new packaged food. It is permitted on the TruHealth system. What you did first is, you go, and you read the ingredient label first. The ingredients is the most important place on this whole package. It is not that it says whole grains on the front. Does not saying that it fights cholesterol. It is not the serving sizes and all of that. That’s not the most important place on the label. The most important place on this whole package is the ingredients. You want to know what every one of those ingredients are. You want to be able to recognize them. Five ingredients or less is the rule, unless all 10 of the foods are listed on some of the Go Raw bars or the all-natural bars that you can get. I’m trying to think of other things that may be… Any of the gluten-free items that are in the freezer section, like Ezekiel Bread for instance has a ton on their ingredient list, but it’s all foods that you recognize. It’s nuts, it’s seeds, it’s various forms of flours. It may be 10 ingredients, but you know exactly what they all are. That’s what you’re looking for. Corn products, usually GMOs. Always go for organic varieties. That will protect you from that when you begin taking corn into your diet again.

Now, we want to look at the nutritional label. When you’re looking at a processed food, you want five grams or less of sugar. Much less if you can, but five is the max. You want as much fiber as possible. You want tons of fiber in there. Protein, you want to have for, I went over this. I’ll go over this in just a moment about protein, but you want about seven grams at least when you’re eating a food. On cereal, if you’re doing a [Inaudible 00:09:43] cereal, anything like that, that’s full of nuts and stuff, protein content’s going to be higher. Then, plus the almond milk or coconut milk that you put on it will add an even greater protein content. When you start combining foods, you’ll be adding that protein. Let’s look at macronutrient balance. We have talked about that quite a bit, but I really want to dive into it today. You want macronutrients at every meal. You want a balance of fats, proteins, and carbohydrates at every meal. Protein is the size of your fist. Carbohydrate is the size of your hand, and fat is a dollop. It’s the size of your thumb. Remember, you want to chew thoroughly. When you’re eating your meal, you want to chew the food 15 to 20 times, unless it’s a food that doesn’t need that, like soup or something soft. Chew your food thoroughly. You can only chew thoroughly when you’re eating slowly. I am [Inaudible 00:10:46] it home again, to eat slowly. Eat slowly, because we want to eat to the point of energy, and the only way we can eat to the point of energy is if we eat slowly and chew thoroughly. Those three all work together, especially when you’re working with macronutrient balance. That is high-quality nutrition. You’re being nourished with high-quality foods. Chew thoroughly, eat slowly, and you will eat to the point of energy. I want to throw that in one more time.

Let’s talk about health-giving fats. We’re going to break this down. Health-giving fats, you want to build healthy fats, build healthy hormones and cell membranes. We at Mannatech talk about being healthy on a cell level with our [Inaudible 00:11:34] product and our [Inaudible 00:11:35] life. It feeds the cell, nourishes the cell, and we want to support that by eating help giving fats. Use oils that are extracted from seeds. You also want, when you’re doing a cooking oil, you want coconut. You can use organic butter or ghee, which is clarified butter. Unrefined Palm or the yellow olive oil. Do not use the green olive oil, because it will oxidize and release free radicals until you cook it on high heat. When you use the yellow olive oil, it is protected, and you can bake with it and sauté with it. I have giving you a list here go-to fats. I’ve given you the list of the essential facts that we’ve been talking about. Avocado, olives, emphasize a variety. Go to those whole foods, sprouts, those farmers areas where you can emphasize the variety and try a variety of olives. You don’t want to just stick with Spanish olives and black olives. You want to go and get a variety of the Greek olives. Fresh fish, you want ocean or stream caught, not farm-raised, and you also want a variety of fresh fish. Not farm raised, you want ocean or stream caught. Cleaner fish there. Nuts and seeds, organic if you can. Do not get the nuts and seeds that are in hydrogenated oils. You want to get clean nuts and seeds, and then you can roast them yourself. If you buy them raw, in your oven. On the nut butters, peanut butter, almond butter, sesame butter, cashew butter. I didn’t put cashew butter on there. That’s another one. You can use any of those nut butters. Organic, especially if you do the peanut. Make sure you get the organic. You also want the butter, if you do a peanut butter, you want to get the natural. You want the one where you have to stir in order for it to… That’s the healthier version. Otherwise, it has hydrogenated oils in it. On eggs, you want free range. Free range eggs and organic if you can do that. When it comes to organic foods, it really bumps up the grocery budget, so be sure that you strategize with that. You can get free range eggs, that are good quality, aren’t organic, that will be nourishing to eat. There are areas that you want to look for the organics. It’s the fruits and vegetables, and I will be going into that in just a moment. Anytime you have dairy products, do organic. That’s just the best course of action on dairy products, and on some fruits and vegetables.

Now, we’re going to talk about protein. You want lean cut whenever possible. Organic whenever possible, and lean cuts. On the beef, you want pasture-raised or grass-fed. If you are doing a beef that is not grass-fed, then you’re eating more fat, and the fat is full of residues from poor nutrition chemicals, pesticides, and antibiotics. Hm. That doesn’t sound very tasty, does it? You’re eating your beef, be sure it is pasture-raised and grass-fed. If you’re not able to get organic beef, then get the leanest possible of the regular beef. Then, also on the protein, we have chicken, which if you can do organic chicken, be sure and do that. Then, you have lamb, bison, turkey. Organic, if you can do the organic turkey. If not, just regular turkey. Any of those leaner cut meats, and organic whenever it’s possible.

Here are the protein amounts per ounce or whole egg. Beef is 10 grams an ounce. Chicken is 10 grams of protein per ounce. Turkey is 10 grams of protein per ounce. An egg is seven grams. Nut butter is seven gram a tablespoon. Nuts are seven grams per serving, and fish is six grams for an ounce. They’re all roughly the same. Chicken and turkey do you have more grams per ounce than the others. Feel free to take a picture of that if you need that to memorize for later. Not that we are counting grams of protein, or grams of fat, or anything like that in this program. I teach point of energy, and really looking at what you’re eating, making sure it’s well-rounded. When we begin counting up numbers, it just totally pulls us into a stress response, and pulls us out of the ability to burn fat efficiently and effectively when it takes us into that stress state. That’s the way it affects 9 out of 10 people, numbers do. That is why I am putting this up there just as an FYI, as knowledge, not that I want you to start counting grams. It’s just knowledge, and knowledge is power. Yay!

Under the fruits and veggies, you want to buy organic as often as possible. However, like we said before, that really does affect the budget. Go to ewg.org. It will give you the dirty dozen guide list that tells you the foods that you need to make sure you buy organic, because they are very high in pesticide residue. Go to EWG Organic for that updated list. That will be for you there. On our nourish days, and on the cleanse days, both, it’s fruits and veggies. It’s the main sources of food. We have our protein. We have fruits and veggies. Which, takes up the bulk of our amount of food we eat, the bulk of calories that we consume. Then, we have the fats. Onto fruits and veggies, it is what you mean we take in, your main food. Keeping that as wholesome as you can, I recommend. I recommend paying attention to the fruits and veggies. Making sure that, you get a wide variety, and that you try new vegetables all the time. Throw in artichokes. Throw in beets. Throw in bok choy. Throw in cabbage. All the different kinds of cabbage. If you research cabbage, there’s like 10-12 different cabbages, if not more. Go through all of those and see how you can include those in your daily diet to make it more well-rounded, fill it up with more nourishment, and have high quality foods in your eating protocol. On fruits, we want to keep it around two a day. If you go into three, that is okay. Fruits can slow down the fat-loss portion, but if you are used to eating, you’ve come on this program, and you’ve come from a diet that was a lot of sugar, then doing more fruits this first month may benefit you. Then, slowly reducing it is what I would recommend if you’re coming off of a high sugar diet, then do it that way. You have grapes on hand, cherries on hand, blueberries, blackberries, raspberries, all berries are great. Those are low glycemic, and apples, pears, apricots, peaches, keep all those on hand for you. On the cleanse day or vegetables then you do fruits, on your cleanse day. Really experiment.

Let’s talk about some inflammatory foods. Inflammatory foods, they can cause inflammation in the gut, and that can wreak havoc on your digestive system. If you have indigestion, acid reflux, irritable bowel, any of those things, you want to look and see if you are taking in of inflammatory foods. If you are, then I highly recommend you reduce these completely from your diet. Take them completely out, along with dairy. Eliminate Dairy. If you’re doing coconut milk, that will be okay, and the almond milk will be okay. Those are pretty much the only ones, but otherwise do without. Even goat cheese and goat milk, do without those. Eliminate all inflammatory foods from your diet. We have over here legumes, corn, soy, and nightshades. I can’t believe I didn’t list dairy on here. Sorry about that. Include dairy in that. For nightshades, there’s a great article at this website I’ve put on here. That last part, I know this Mannatech group webinar box is in the way, but what that says is nightshades. It’s the paleoleaf.com/nightshades. They have a really good article about nightshades that describes exactly what they do to increase inflammation within your body. That may be a benefit to some of you. Nightshade vegetables are tomatoes, every variety. Potatoes, White and red, but not sweet. Sweet potatoes are all right. Eggplant, peppers, we’ve got bell peppers, chili peppers, and any red spices. Paprika, tobacco, and goji berries. Those are nightshades. You want to eliminate those from your diet if you have inflammation in the gut. If you have any questions on inflammation, be sure and send that on a Q&A. Send me your question before the Q&A on Thursday, and I will answer it in detail for you at the 12 o’clock Q&A on Facebook live Thursday.

Let’s put under the spotlight TruPlenish this week. The newsletter this week, I included recipes. The smoothie recipes 4 TruPlenish that Mannatech has [Inaudible 00:23:14] mannatech.com. I wanted to make it easy for you, and I just included in the newsletter. If you have not had a chance to pull those off the website yet. Those are some TruPlenish recipes for you, so you have a variety of smoothies in your diet. When you’re having a smoothie one or two times a day, you want some variety, don’t do the same thing over and over. Try those different vegetables in your smoothie. One day, do kale. Another day, do beets. Another day, do the spinach. Another time, do chard. Change it up, and mix it up, and see what tastes you like, but mix up your TruPlenish shake, and you will love it. If you can do nuts and seeds, you can put any of the nut butters in there, awesome. It takes really good to put a tablespoon of nut butter in your shake. Changing up your milks, going from coconut milk, to almond milk, to hemp milk. Try any of those alternative milks, and that will also spice it up a little bit for you as well. The TruPlenish shake is macronutrient balanced. You don’t have anything to worry about. When you are drinking the TruPlenish shake, you are in balance macronutrient-wise. With the carbohydrate, protein, and fats, and then whatever goodies you add to it, also just spruces it up. TruPlenish is a sustainable energy source, because it’s low-glycemic, and because it is macronutrient balanced. That energy that you get from it when you’re drinking it will be sustainable, and it will last. Most likely, it will last about three hours for you. Be sure and carry snacks if your time between shakes is more than four hours. Be sure you have snacks on hand, and I have given snack ideas on one of the newsletters. Trying to remember the week. I think it was a prep week I gave snack ideas. Maybe also last week, I may have also done it then, as well. Grab those snack ideas, and also what I think would be good, which I will put on Facebook this week, is for people to share their favorite snack. Share your favorite snack on Facebook this week. I’ll post it for tomorrow. We can start sharing our favorite snacks. The TruPlenish also supports lean muscle maintenance, healthy digestion, and also it is satisfaction. Whenever I talk about taste, aroma, pleasure, satisfaction, that is what you get from TruPlenish. Remember, when we drink TruPlenish, our TruPlenish smoothie, we want to drink it slow. We want to be mindful and aware. We don’t want to gulp it down. We don’t want it to be gone in five minutes. We want to take 10 to 15 minutes to drink the TruPlenish, 15 is ideal, if you can spread it out that long, 15 or even more. Also, remember what we talked about last week. If you are filling up halfway through your TruPlenish shake, then stop. Wait an hour, and then finish it an hour later, or at your snack time, whatever it is. We want to drink to the point of energy. That’s just as important as eating to the point of energy in this case. I also invited you to keep a food and fitness journal. What this is for is not for judgment. It is not to fine-detail everything that you’re doing. What this is mainly for is so you can see if you are present when you’re eating, or if you are doing two or three things at once, if you’re standing up while you’re eating, because in this activity, and I gave you the link in the newsletter. There’s a link there to download this [Inaudible 00:27:15] fitness journal for you to print off and for you to utilize this at home. Of course, it’s asking what you ate, how much food you ate, if you were relaxed or stressed is the most important part of this whole log. What we were wanting to look at it how long is it taking you to eat this meal. Are you taking your time, and sitting down, for 20 to 30 minutes? Or, are you in and out in five? In and out in five is stress. In and out in 10 is stressed, unless you know you only have 10 minutes to eat, then you eat slowly for ten minutes, and then you cut it off. If you only have five minutes to eat, you eat slowly for five minutes. We’re also wanting to look for, if you are multitasking while you are eating. If you’re doing more than just eating, then you’re multitasking, and that puts you in that small state of stress. Everything we’ve been talking about these last three weeks, we are putting a cap on it today with this food and fitness journal, and if you choose to do this, this will give you a really good idea of how you are eating. Remember, how you are eating is just as important as the quality of food you’re putting in your gut. This part is just as important as that quality. Take your time with this. Do it for three days, seven days, 14 days, 21 days, however long you want to do it. Get to know who you are as an eater and how you’re showing up at the table. Very important. That food and fitness journal has instructions. It works you all the way through the whole process. Again, if you have questions on that, go through that before, by Wednesday. If you have questions, email me the questions, and then I’ll answer them on Facebook live Q&A the next day, on Thursday. I realize I did not post my email address on this slide, so the email address to do your questions is info, I-N-F-O, info@ashlytorian.com. Remember, Ashly does not have an E. It is A-S-H-L-Y, Torian is T as in Tom, O-R-I-A-N, info@ashleytorian.com. At the end of this food and fitness journal, there’s a time for you to reflect back on your week, and I want you to celebrate what you’ve done. Celebrate those times you ate slow. Celebrate those times when you ate, you only ate. Celebrate those times that you ate to the point of energy. You can even add that on here. If you overate or you ate to the point of energy, make sure and put that in there. Then, you want to look at and reflect on what you did and what you’d like to change in order to move forward, proactively, in order to get to your goal. It’s a very, very good way, I want to say good way for you to see what you’re actually doing, map it out for you. For those of you that have a lot going on in your mind about the TruHealth system, and how it’s all working, and how you’re playing it out and everything, just taking on one more thing is just a little too much, then do not do it this week. Wait until month two, and see if you’re ready then to do the food and fitness journal. If you’re not ready at month two, then wait a couple weeks and check in. Am I ready now? We do not want to cause any stress, and so if an activity like this is going to stress you out, don’t do it. Wait until you’re ready. There is no rush. Everything in its own time. Yeah.

Let’s do a review of what we’ve learned so far in these last four weeks. We have slow, relaxed eating. You’re practicing that continually. We are aware when we eat. We eat to the point of energy, which means we stop before we get full. Circadian rhythm, we eat in alignment with Circadian rhythm, which means the bulk of our calories are before 2:00. We eat lighter in the evening. We take off between two and five, and we hydrate during that time. You hydrate all day long. We also utilize a [Inaudible 00:32:00] tool titled Power of Pause. If you’ll remember, it’s when you find yourself stressed, or there’s just too much going on around you, and you’re starting to fall off the pathway of health, you pause. Stop and pause, and give yourself a moment. Take a deep breath. Ask for truth. Ask for direction, and that gets you right back on. That was two weeks ago, and the details of Power of Pause is in week two. Low-glycemic food choices, that’s where we’re at, and hydration, and then sleep. Be sure you’re getting your sleep. If you want to lose fat, then you’ll want to sleep. Our body works wonderfully well when it’s rested. The mantra for this week is chew thoroughly, eat slowly, and eat to the point of energy. That is our mantra for this week. Stay in touch with us, stay tuned to that. You will feel so much energy from your meal. You will feel sustainable energy the rest of the day, and you will feel a vibrancy that you hadn’t had before. Looking forward to hearing your feedback on this process of chewing thoroughly, eating slowly, and eating to the point of energy. That about covers everything for this evening. Remember, Q&A is on Thursdays at 12:00 noon. Join us there to ask all of your questions. Again, thrilled to be here with you, and quality. Look at the quality of your foods this week. Check them out. Make sure that the foods that you’re getting at your grocery store are of highest quality for you and what you can do right now. Macronutrient balance. Also, take a look at inflammatory foods and see if they’re might be a reason why you need to cut out those inflammatory foods. If you need anything, you know I am here for you. Email me, Facebook message me, whatever it is. I would love to help you on your journey to living free of the struggle, to living in alignment with the TruHealth system, adopting it as your lifestyle, as the new way of living for you, so you reach your dreams. Live it out really big and really well. I will talk to you later this week. Goodnight, everybody.

Recorded and current as of January 28, 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  January 27, 2020

Coaching Call – Transformation Challenge Week 3: Rhythm (Video Transcription)

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Hello, hello! Welcome to week three of this NewYou90 challenge. Finding your resolution solution in 2019, sticking to it, persevering to it, through it, and achieving it. Yes! Week three, and in week three we talk a little bit about rhythm and about being prepared. Which are two very, very important topics, because when we are in rhythm, we are in the flow of not only the Circadian rhythm of the Sun, but also just in our lives. That is when we thrive. Rhythm is vitally important for the human body. It keeps us regulated. We’re going to discuss that in some detail tonight along with preparation. We must be prepared. When you are changing your lifestyle, you’re adopting the lifestyle of health and wellness, getting fit, it takes some planning.

I take some initiative. It takes time for thought, and you’ve got to do this in order for it to become a habit. At first it may seem hard, appears hard, but over time it will get easier and easier towards just second nature. It’ll be second nature. We start off with the whole preparation thing going on where you’re prepping your food, you have all your food ready on Sunday to hit the door running Monday, or on Saturday to hit it on Sunday, however your week Flows. That’s how we wanted to roll. Let’s get started with the show. I’m going to share with you the slides for this week. We are rhythm end prep. This is such a fun topic. I am a firm believer in rhythm because of several experiences that I’ve had in my life, and then a few people that I have worked with. More than a few people that I’ve worked with, nurses who have the night shift, and people who have been night owls. I have several gentlemen clients in the past who’ve been night owls, and it was so hard to get them to go to bed. I know that is difficult for a lot of people. It is vitally important for the runnings of our body. I would like to go through that in fine detail tonight.

First, I have a couple of announcements that I think are pretty important. I’m going to minimize here. Lower me. Maybe. Patty and I spoke. This was one of the questions last week was if we could share the newsletter or the recordings with people outside this program. We would really like for you not to do that. The reason why is because this is special for the people who are in the NewYou90 challenge. To share with people outside of that isn’t fair to the whole of the group. It’s for those that have invested. Not only invested monetarily but invested in themselves. When you share this with people outside the group they haven’t made that investment and that commitment, so you’re also doing them a disservice as well. Keep the weekly content and the recordings to you and two other team members in your group. Anybody who is in this NewYou90 Facebook group has access to all this material, and that is you to share it with.

Then, also, I decided we will do a Q&A on Facebook live on Thursdays at 12:00 noon Central Time, every Thursday the questions come in. If there’s a topic that’s on my mind, I will cue it on at 12:00 noon on Thursdays. That’s going to happen on Thursdays at 12:00 noon. Put that on your calendar, that you can get more. Also you can, on Facebook live, you can even type in a comment. If you didn’t get your questions in soon enough, you can type that in as a comment, and I’ll see that too. That’s what’s going to happen on a regular basis. Yay!

When is the best time to eat? Let’s get with this. We have a bio-Circadian rhythm. That means that our body is in rhythm with the Sun. The way our body functions is in rhythm with the Sun if you look at this chart, you see when the low, spotty temperature is, when our deepest sleep happens. When we have the sharpest rises in blood pressure. If you’ll notice, that’s happening right after the Sun starts rising. Melatonin secredence stops right after that. Also what’s not on here is this is when the lymphatic system ducks. Meaning the during the night, your body did a systems check starting about 10:00 PM. It starts the systems check. It goes through every system of the body collecting trash.

It stores it in the lymphatic system. Around seven o’clock, and again, everyone’s bio-Circadian rhythm is a little different, but this is a gauge. Your body is ready to eliminate that trash. The way I like to put this is, if you do not eliminate at that time of day, you’re carrying around yesterday’s trash in your body until you do. Something to think about. To see if your body is in Circadian rhythm. Is your body eliminating? Are you drinking water throughout? Are you eating more of your calories before 2:00 PM? Is your latest meal at night? We’re going to go through this in fine detail, but it is a time for you, during this week to really check in to your circadian rhythm, and see how it’s operating. When’s our bodies have eliminated, and refresh themselves for the day, that is when we begin our eating. You want your lightest meal, or not the lightest, you want most of your calories, your moderate sized meal, typically at breakfast.

You can do the glycemic smoothie if you want. [Laughs] TruHealth smoothie, which is low glycemic. Or, You can enjoy another low glycemic breakfast. Your Circadian rhythm, metabolic burn of your body, begins waking up a little bit more throughout the morning. Into the afternoon it hits the highest, when the sun is highest in the sky. That is when your body burns more calories, is when the sun is highest in the sky. That can range anywhere from 12:00 noon to 2:00 PM, depending on time of year, depending on where you’re situated on planet Earth, anywhere between 12:00 and 2:00. From 2:00 to 5:00, our body goes on that little sleep journey, and so we’ll do that, and then from 5:00 to 7:00-7:30, your body wakes up a little bit, but that is a small meal. This is why I need to take in a smaller number of calories than you did earlier in the day.

It is best to eat two-three hours before you go to bed. Your last meal is about three hours. If you have a big meal, because you had a party to go to or some kind of an event, or just something happening with your schedule, cook-out, it ended up being a larger meal, which is great. Okay to do you guys. We want to live according to this new lifestyle that we’re creating. 70 to 80 percent of the time. We know things are going to happen, hiccups are going to occur. That’s okay. If that does happen, you have a larger meal at night, try to keep to four hours before you go to bed. We want that meal fully digested, because when you lie your head down to go to sleep, if your stomach still has content in it, your body will not go through assistance check until your digestive system, the stomach contents are empty.

Keep that in mind as well when you’re thinking about your meal that night. Regulating your rhythm regulates cortisol as well. If you have found that you have fatigue issues, or your eating habits are completely off, or your stress level is super high, then your cortisol levels could be upside down. Meaning you are giving off more cortisol at times of day when you shouldn’t be. Cortisol gradually bills through the day, and then tapers off at night. If our circadian rhythm is off, and we have major fatigue issues, is upside down, then cortisol levels can also be upside down. In order to see if that’s true for you or not you’ll need to do that test. Can go to a naturopath common a holistic practitioner, or integrated medicine doctor in order to get that done. Most do it through saliva.

That’s something to think about. If you have major fatigue, or your schedule is upside down, cortisol being upside down could be a reason why you haven’t been able to lose weight. If that’s been your issue in the past, that could have been it. When you start on the TruHealth system, did you get on this rhythm of eating that we’re teaching, then your body will straighten itself out. You’ll be getting to bed earlier, waking up earlier coming eating your meals according to circadian rhythm, and your body will get back on track.

That is the beauty of our body, is that nothing can’t be turned back around. We can turn things around. It’s not like, just because it’s been that way for the last decade, doesn’t mean it can’t change, because it can. Our bodies are great. They’re adaptable. They adapt easily to change. Rest easy with that. Also, feel free to take pictures of these. I know some of you are wanting these from the talk I did on TNL. Here they are for you, to get those.

Let’s move in, really quick. Let me just double-check something. If you don’t mind.  I want to check something real quick, picture I covered everything on rhythm that I feel needs to be covered. Seven to nine hours sleep, guys. Sven to nine hours. I know some human bodies adjust themselves to five and six, and if that’s what feels right and healthy for your body, then stick with it. You will hear me preach seven to nine hours, so if that doesn’t resonate with you, no worries. Do what feels good for your body.

That is typically what is in alignment with circadian rhythms, so that’s what you will hear me speak about and preach about with you. If there are any health things that come up for you, not health issues but approaches, things in your Fitness level that aren’t coming together, that’s one of the areas where we’ll look at sleep, to make sure you’re getting enough. If you are a five to six hour a night person, and things are not flowing, your body is having hiccups and it’s slowing down fat burning, and all that, we will look at your sleep, and we will address it.

I gave y’all, in the NewYou90 newsletter, you have a print off of steps to change the cycle, eating, and rhythm. Give you steps that you can change your cycle, that I spoke about just a moment ago. Be sure to check into those if that is an issue for you. I was talking about, if you want higher energy, then shrink the size of your dinner, and you will wake up with more energy. You will also fall asleep easier, and that is where you will make up that time, and begin turning that around, is by shrinking the size of your dinner and how much food goes into your body at night.

Also, give you mind and body nutrition techniques to help with that as well, and that is called POA, using mind-body and nutrition techniques. That is also on that NewYou90 newsletter. Be sure to tune in to that.

In the beginning, I gave you an idea of serving sizes. When you are getting your body into circadian rhythms, please pay attention to your serving sizes. Not counting calories, and not weighing food, that’s not what I’m talking about. I’m talking about the portion a food that you’re putting on your plate. Make sure that your eyes are not bigger than your stomach. A guideline that I gave what’s for fats, it’s the size of your thumb. For your carbohydrate, which is vegetables, or quinoa, wild rice, it’s the size of your hand. For quinoa and wild rice, it’s more what will fit in the cap of your palm. Then, or meat, it’s the size of your fist.

That is the prep weak call, and it’s on the real foods meal planning guide that I attached to the prep week. It is also in that. You have that information for you as well. When you’re looking at the size of your meals, put less on your plate then what you’re used to, what you’ve done before. Then, when you go slow, each mindfully, and eat to the point of energy, you will not be eating the amount of food that you used to eat. You’re listening to your body. You’ve heard the old adage that says, “The less you eat, the longer you live.” What they mean by that is, when we eat to the point of energy, we’re not filling our stomach up all the way. The way you know your stomach isn’t full is it’s not distended, you don’t have that full feeling. Those are the two signs. When you stop before you get to that point, that’s when you’re eating less, and that’s when you’re eating the amount of food your body can burn for the next two to three hours until you eat again. Keep that in mind as well, when you are looking at the sizes of your meals. That’s also listed on the mind-body techniques that I have for the plan of action.

Let’s go to prep week. Food prep. That real foods meal planning guide is a great thing, and the TruHealth guide. Are wonderful, wonderful tools for you to have in your kitchen all the time. I keep mine in my recipe box cabinet. I have a recipe cabinet. I keep the real foods meal planning guide, and I have the TruHealth guide in there, and any other tools that I use for meal planning right there. When I’m planning my week, planning my meals, all my information is right there. I just go to it, and start making my list of the foods I need for that week. You want to keep your fridge and your pantry stocked. If you did not clean out your pantry and refrigerator before you started this. And you have undesirable Foods that you’re not wanting to include in your TruHealth lifestyle, I highly encourage you to clean that out now. Get rid of those things. Eliminate them. Get them out of your line of sight. I suggest for all of my clients set you prep your meat, when you’re getting started with this lifestyle, any of the meat you want to eat that week, you prepped them early. You get them cooked and prepped up.

You do the same thing with your fruits and vegetables. You have them washed in green bags were other protective storage containers that you have. They are ready to go. Cut, Ready to go. The reason why is, when you are changing, and living this lifestyle changing from your other lifestyle to this lifestyle, you’re going to find that you will feel like you are running out of time to prep your dinner. You’re not. You have the same amount of time you always did. It’s because you’re thinking in a different way that’s not a habit. It feels like it’s going to take more time, effort, energy. It really won’t. If you have your food already prepped and ready in the fridge or the freezer, all you’ve got to do is pull it out, and put it in the cast iron skillet, cook it up for yourself, or chop it up and put it in your salad bowl, whatever meal you’re going to have that night, just makes it so much easier. Takes less energy. Less energy thinking for you. The way that we lose energy during the day and use up a lot of energy is by worrying about our meals, and how we’re going to prep them, and get it ready in time in order to eat. That’s an energy drainer, what I would call. Will be talking about energy in a couple of weeks. That’s an energy drainer, when we spend too much time thinking about our meal and how we’re going to get it prepped on time. We are cutting that off right now, and you’ll just prep all your food ahead of time. If you have questions on that, please feel free to type them in. We will discuss that either at the end of this call or at the Q&A on Thursday.

Food preparation as far as leaving the house. We need food bags. If you do not have a food bag yet, get a food bag. A couple of posts, I think, on Wednesday there will be a food bag. My food bag will be a picture of it, and you’ll be able to see what it is. I give a few ideas of what I carry in mine. I don’t leave my house without a food bag. You never know what’s going to happen, and you always want to be prepared. It’s more fun to have that food bag on hand. Also, it’s an energy gainer when you have prepared food for the day, with food, and you don’t have to worry about it. That’s an energy gainer. Let’s gain energy by being prepared. Food bars that you can put in there are food bars that are by Go Raw, Think Thin, Macro bar, those are just to name a few. Those are some favorites that I have found. I really like Go Raw, because it’s minimal ingredients. They are raw. Very good bars. Look at those. You can go to goraw.com and order those. Macro Bar, I think, they probably have the same type of deal. You just want to watch the amount of sugar, but again, these are not food bars that are an everyday thing, unless it’s the Go Raw. There’s some Go Raw ones that have no sugar in them. You want these as just in case. Those are just in case. Then you’ve got nuts and seeds, dry kale, okra, or plantains. You have fresh fruit, cut-up vegetables, nuts and seed butter. You can do hummus. Those on maintenance can do hummus. If you’re on the trail system and you are doing legumes occasionally, you can do the hummus, or if you are a vegetarian you do hummus, vegetarian or vegan you do hummus as your protein, and the nuts and seeds of course. Have food in your bag. It will make it so much easier for you, and you will feel so much better. You will feel so prepared, so prepared. To review. What we have done so far, and what you are working on, these are the highlights. Slow, relaxed eating. That is so you are aware, and you are eating to the point of energy. All three of those go together. Tonight, we learned about Circadian rhythm, and we worked on this one the last few weeks. Circadian rhythm, very important, to eat in alignment with the sun. As the sun’s coming up, your metabolic burn is rising. At high noon to 2:00 PM, it hits its hottest. 2:00 to 5:00 it goes on a little down-curve, so hydrate during that time. Try not to eat. If you eat, just eat a very small meal or a very small snack, but mainly focus on hydrating. Then, from 5:00 to 7:30ish, just depends on the time [Inaudible 00:21:18], is a light meal like the butternut squash soup or some kind of chicken-veggie soup, something like that this time of year. Low-glycemic food choices. That’s where the power is. Stay tuned to your low-glycemic food list. If you’re not familiar with it, and you have not learned the foods on that list yet, keep that out in your kitchen. Hang it on your refrigerator so you are reviewing those foods every day, and you get to know them, exactly what they are. Hydrate, hydrate, hydrate. I will preach that through this whole thing. Hydrate. Drink lots of water. I know that the mainstream says half your body weight in kilograms, so if you weigh 150 kilograms, then it’s going to be 75 ounces of water. That kind of thing, but I highly recommend 80 to 100. During the summer, you could go 100 to 120 ounces of water. At 64 ounces, which is eight glasses of water, just drinking that gets you hydrated. If you have been walking around, sweating, exercising and sweating, you’ve been drinking caffeinated beverages, or if you’ve been drinking something other than water, then you’re not being hydrated all the way. You’ve got to count for that too, and you’ve got to drink more than 64 to make up for all of that fluid loss. Hydrate, and then sleep. We spoke about sleep tonight. That is our review for the last three weeks. We are doing a lot. Bravo, everybody.

Bravo. This is your mantra for the week. I am nourished by the food I choose to eat, the movement my body desires, and those quiet moments that feed my soul. Remember your visualizations. Spend time thinking about what you want to create for this 90-day challenge. What kind of eater do you want to be at the end of it? Spend time. Those are those quiet moments that feed your soul, is where you’re just being with you, your creator, and really feeling it out, and visualizing it, and creating what you want to learn from this. Who do you want to be, as an eater, as an exerciser, as a TruHealth lifestyler? Who do you want to be, as a person who is building their business with this? Who is it? Those quiet moments that feed your soul, and also just reflecting on what you’ve done, learning from it, and moving forward. Remember, we get curious. We don’t judge. We get curious, and that’s where it will make all the difference for you. Stop judgment, and just get curious, and ask questions.

Let me stop my share. I’m back. That is the wrap-up for week three, Circadian rhythm and food prep. Remember, if you have questions, type them. Send them into me, info@ashlytorian.com, and remember my name is A-S-H-L-Y, T as in Tom, O-R-I-A-N, Ashly Torian. It’s info@ashlytorian.com. Email me there your questions, and I will answer them on the Facebook Live at 12 o’clock central time on Thursday. I look forward to talking with you then. If you have questions and you’re tending to slide, you can type in your questions in the chat box, and I’ll be able to answer them before we leave. Other than that, have a great week. You’re doing an awesome job. Stick with it. You can do this. You can. Reach out when you need help. I am here.

Thanks, have a great week.

Bye.

Recorded and current as of January 21, 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  January 17, 2020

Coaching Call – Transformation Challenge Week 2: Stress vs Relaxed — Mind/Body Connection with Breath — Video Transcription

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Hello, hello, everyone. Glad you are with us tonight. This is week two of our NewYou90 challenge, Get Back Into Your Skinny Jeans, or as I like to say, feeling good in your own skin. That is what this is all about. It’s being able to step into who you truly are, authentically, coming from your heart, coming from your spiritual being, coming from that person who you truly are instead of the one that has walls built up around you. That is what Getting Back Into Your Skinny Jeans is all about, right? It’s that transformation. Not only the transformation physically, but the transformation that takes place mentally and spiritually as well. It’s huge. All right. So, we have a full docket tonight. We are going to be talking about the head phase and the gut phase of digestion. So, the head brain, the heart brain… Excuse me, the head brain, the gut brain, and the heart brain. And then, we’re going to be moving that into cleanse day. And then, we are going to be going into… We’re also going to talk about power of pause and how that relates to all of that. Are you all ready? All right. Let me bring up my slideshow for you guys so that we can get rocking with this. And hang in there with me. One second. All right. We are in our NewYou90 challenge. This is so much fun, isn’t it? Let’s see. All right, now we are clear. So, I want you to pause for just a moment and take a deep breath, relax. Relax. You don’t have any other place to go for the next 30, 35 minutes. You can be here, be all present here with you right now, with all of us in this moment. Another deep breath. Clear the mind, clear the rush. Sometimes, when we’re sitting down, we’re running in the door, about to get on a call, we are rushing, and there’s that rush, that physiology that’s rushing through our body. I want you to pause right now and take some deep breaths, and feel that rush, and watch it move out of the body. You are where you need to be right now in this moment. Mono-focus right here with me right now. Don’t do two things at once. Don’t be answering your emails while you listen to the call, don’t be trying to fix dinner at the same time. Right now, give yourself 30 to 35 minutes to mono-focus and be right here. And as you do that, you will feel that rush, the rushed physiology just slowly leave the body and move right on out. And now, you’re left with peace and presence. All right. Here we go, rolling right along. We are going to talk about digest tonight. I want to cover this again. We’re covering the topic of slow because it is so vitally important. We can set ourselves up for failure or we can set ourselves up for success. And the way we set up ourselves for success is by adopting slow, because in slow is where everything happens, is where awareness comes into place, mindfulness comes into play, and we get to see things we normally wouldn’t have seen before in our behaviors, in our thought processes, in the emotions that come up about food, about cleansing, about nourishing our body, showing up as us. So many things happen, but it only happens when we’re slow, when we’re aware, and when we’re mindful. And this is the place where our body is in full-on digestion. And that is what we really want because when we’re digesting fully, we’re digesting food, we’re digesting our thoughts, and our experiences, our beliefs, we are running on all cylinders, and our body is burning fat, our body is being healthy, and vibrant, and alive, and that is our focus. Yes. So, we have several phases of digestion. And the first one I want to address is the head phase. It’s called the cephalic phase digestive response, CPDR. Cephalic phase digestive response. This is the digestion aspect that happens in our head, in our head brain. Did you know that the digestion of carbohydrates begins in the mind? So, this is an interesting tidbit I haven’t shared with you yet. But when you think about a forbidden food, the body releases insulin. Even if there is no sugar on the tongue, no carbohydrate on the tongue for that insulin to act upon, it is still released. So, think about that for a moment. You’re visualizing that forbidden food, what you are deeming as a forbidden food. Let’s see, we can pick a chocolate sundae, we can pick mudslide brownie or something like that. When you envision that and you allow the salivary glands to secrete, that is telling you that insulin has just been signaled to go throughout the body because it’s telling the body, “Get ready, sugar’s coming down the pike, and it’s got to have something to play with.” But what if you did not eat something sweet, you just are thinking about it all the time? You’re still having that insulin go throughout your body. So, the idea here is for us to get to a place where we are okay with who we are because, really, that’s what food’s all about. When we’re craving foods that aren’t healthy for us, it’s really that sign that we’re wanting to go into hiding…for the most part, maybe not all of you, but I know this speaks to a lot…to go into hiding, and that is what we want to eliminate. So, by going through this process of all of these coaching calls with me, I’m going to teach you different aspects of mind, body, nutrition, and eating psychology so that you begin to not think about and dwell on those foods that are forbidden to you. And you will also learn that as a lifestyle adaptive program, those foods that you love that you do want to keep in your life, you will learn how to have a healthy relationship with them so that insulin is not being secreted all the time when you fantasize about them [Laughs], all right? So, as we go through the program, that responsibility and that respect for that food will come into play, I promise. All right. So, when there is excess insulin in the system with nothing to play with, it results in fat storage and the use of muscle for energy. When we are restricting ourselves, this can happen. So, in this program, you want to feel nourished, not restricted. So, that is the reason why we go through these 12 weeks of learning all these different aspects around food, and around body, and around nutrition, so that you get to a place where you are living freely, naturally, without that feeling of restriction. All right. So, the head phase of digestion is where we have taste, aroma, pleasure, satisfaction. This is the place that when your meal is put before you… You want to take a moment, close your eyes, breathe a couple of breaths, 2, 5, 10, whatever it takes to get you to focus and to relax. It’s that visual stimulation of the meal, so the senses are coming to life. This is the head phase of digestion. You will increase your digestive power by 30 to 40%. Think about that. If you eat mindlessly, you decrease by 30 to 40%, but if you are mindful and if you’re there with your food, you just increase your digestive capability by 30 to 40%. That’s huge. That is huge. So, digestion begins in the head. So, you start your meal by being all there, all right? If you fall asleep at the plate, which means mindless eating, you will lose some digestive power. All right. I love this. “Him? No, he doesn’t want a treat. He says I can have two.” [Laughs] That’s so sweet. I love that. All right. Break it up. Here we go. Now, we’re moving to the gut brain. The gut brain is the enteric nervous system, E-N, enteric nervous system. The gut brain is huge. This is a big part of where we can lose a lot of our digestive power, is not in understanding and knowing the gut brain. So, it is housed in the mucosal lining in the stomach and esophagus and small and large intestines. It’s all over. We have these brain cells all through our gut. It senses everything. It triggers our emotions, are here, all of our senses, everything is focused in the gut. Our gut brain… There’s more neural traffic that takes place from our gut brain to our head brain than the head brain to the gut brain. More neural traffic, more communication. Your gut is in charge of your life, you guys. When you say, “I have a gut instinct about it,” you are correct. You are correct. We respond to events and experiences from our gut. And I know you know this. When you’re nervous, you feel it in your gut, right? When you’re excited and happy, you feel it in your gut. When you can get angry, you feel it in your gut. Our gut brain, a lot of who we are resides right there. A lot of the way we react and respond in our life resides there. So, there is 100 million nerve cells, more than what is in our whole spinal cord. Such a fascinating, fascinating organ that we have here. All right. So, in the gut brain, our gut brain will tell when we’re hungry and when we’ve had enough by sending off the hunger hormone. So, when we’re hungry, our stomach growls, and it sends ghrelin up to the head brain, it says, “I’m hungry.” And then, when we have had enough food to eat, the gut brain sends leptin up to the head brain, it says, “I’m done.” We want to hear these signals. If you experience no hunger signal at all, you never have a growl in your belly, you never feel that empty hunger feeling, if you don’t have that, it’s time to wake up ghrelin. One way to do that is to get it on circadian rhythm, which we have talked about that in the past, and we are going to spend a lot more time with that next week, circadian rhythm. But to wake up ghrelin and leptin, we’ve got to be in alignment with circadian rhythm of the sun. Another way to do it is to get the cortisol levels balanced out, which is going to bed, is the circadian rhythm again, but it’s falling asleep by 10 o’clock, and it’s waking up eight hours later, getting in that rhythm of sleep. That will help wake those up. Also, slow wakes it up. Slow, aware eating, being mindful while you’re eating, listening for the signal, chewing thoroughly, 15 to 20 bites, breathing between bites, that all helps to wake up the gut brain so that you hear ghrelin and leptin. So, we have a tremendous amount of power that goes untapped through the gut brain. I hope this is helping you to understand this a little bit more. When we are stressed, our digestive system shuts down. When we are relaxed, our digestive system is turned on. When you eat in a relaxed state, it will help you to reduce food sensitivities, allergies, and digestive upset. That is huge. So, eating in a stressed state increases food sensitivities, and allergies, and digestive upset, all right? So, if you have any of those, consider eating slowly, being mindful, being there with your meal. Don’t do two things at once, don’t answer your emails and eat at the same time. Do one thing, and that’s eat and be aware. You can listen to music. But reading will sidetrack you because it pulls your attention from the meal. Watching a TV show sidetracks you, pulls you away from a meal. Listening to music is very good. It usually is more soothing. Okay. All right. So, here is that slide again. If you want to burn fat, you want to relax. So, on the left side is the sympathetic nervous system. That is our stressed state. And this is the place where you do not want to operate from in your life at all. You want to utilize your fight or flight system, the sympathetic nervous system. You use that when it’s really necessary, when you are running for your life, when you are having to save a child, when you are in a place… It’s always nice to have a little bit of that sympathetic nervous system rev when you’re going to perform and do something. It’s more of a… Because you’re excited, it totally transforms that energy to where it’s not harmful to you because you all know that the sympathetic nervous system, if you operate that on a day in and day out basis, constantly, all the time, that causes free radical damage, damage to the cells, causes aging, disease, inflammation, etc., etc. So, we don’t want to operate there. But when we perform and go through our life in a relaxed state, when it comes from love, and truth, and perseverance, and surrender, and gratitude, when we’re operating from that place, that is the place where digestion is in full force. We burn fat, we have optimal state of assimilation of all nutrients, our immune system is strong. Healing happens here. And we have the metabolic enhancer of oxygen. Maintenance and repair occurs. So, that, you want to operate in relaxed state. So, what this means for you is this, when you’re stressed about something, you can’t get it out of your mind and you’re thinking about it all the time, all the time, that is a mild state of anxiety, and that is a sympathetic nervous system response, which is a mild state of fight or flight. You feel threatened, so that’s where you’re going, is sympathetic nervous system. The other side of that is you’re relaxed, you’re sitting out on your back porch, you’re rocking in your chair, reading a book, being with the sounds of nature, breathing deeply and evenly. That’s a relaxed state. That is when your body is operating in parasympathetic nervous system response. Okay. So, those are the two places our body lives as far as the nervous system goes, okay? I hope that was helpful. All right. Moving right along. So, remember, it’s not just what you eat. And on the NewYou90 plan, TruHealth system, we are nourished in beautiful ways. [Laughs] We are so nourished with good nutrition from the shake, from the supplementation, the cleanse days, the food we’re eating, the low-glycemic way we’re doing this. Our what is spot on. But, remember, it’s also how you’re showing up at the table, how you’re eating. You’re eating slow, you’re eating responsibly, okay? So, your relationship with food is vitally important. If you have had a love/hate relationship with food, let’s work on that these next 12 weeks. Let’s work on the relationship with food so it’s one of nourishment, not one of the enemy. We don’t want the enemy. Food is not our enemy. Food is grounding. Food is nourishment. Food helps us to be here. It grounds us, and we want a healthy relationship with it. So, stick with me these next 10 weeks. After this week, we’re onto 10. So, stick with me the rest of this time and you will totally transform the way that you are with food and your whole relationship with it. All right. Remember, you can eat the most nutritious meal in the world, but if you’re in a stressed state, your body will not benefit from that nutrition. Yes, it’s true because you’re in that heightened state so your digestive system shuts down. No blood flows in the gut, it’s in the head, in the arms, in the legs so you can think fast and run, get away from the bear as fast as possible. Digestive system has shut down about 60 to 70% when you’re in a stressed state. So, do not eat in a stressed, hurried, rushed way. Be with your food. If all you have is five minutes to eat, then you eat slow the whole five minutes, all right? Yeah. All right. But nourishment is not limited to food alone, it includes all the ways we feed the many needs we have. All right. So, let’s go to this, the power of pause. I love, love, love, love this technique. It has saved me, and I want to pass it along to you for it to save you as well. So, in week one, I gave you a video, and it was about the freak-out dance. And it’s freaking out when you lose your keys, freaking out when you’re running late, freaking out when you forgot your lunch, it’s sitting on the cabinet and you left without it, it’s a freak-out dance over any little thing, and you know what that looks like. “Oh, my gosh, I can’t believe I just did that.” Whether you do it out loud or you did it in your head, you still did it. [Laughs] That’s the freak-out dance. It is a sign of heightened alert, you’re operating at a high level of stress. If you react that way, then you are operating in a sympathetic stress response. In the relaxed state, in the parasympathetic stress response, you are responding to life. When you’re operating in a stressed state, you’re reacting. There’s shallow breathing here, you’re tense, you’re gripping life, and you’re in that reaction mode, not the responding mode. When we’re in reaction mode, we don’t think before we speak. When we’re in the responding mode, we pause, we breathe, and we respond with clarity and from the heart, from the center of our being, When we respond, it’s from the center of our being, your authentic self, right? So, we want to respond in our lives. So, it’s a simple technique that is going to change the way you show up. It will. The way you respond to mishaps that happen to you, it’s going to change the way your body metabolizes fat, it will change the way your body heal and repairs, it will change your clarity of thinking. Oh, my goodness, it’s going to get so clear. You will increase love and acceptance for yourself as well. So, in a nutshell, it’s going to change the way you live your life, it’ll change your life completely. All right. So, we use the power of pause at any situation, if it’s with food, the way you manage your time, matters of the heart, the way you feel about your body, the first thing you say to yourself when you see yourself in the mirror, power of pause works wonders right there in that moment. Exercise and movement, talking yourself out of your workout. Why is the mind trying to talk you out of it? Something that you set into play. Power of pause. Pause in that moment, breathe… I’m going to walk you through all the steps here in just a minute. That it works wonders when you’re trying to talk yourself out of something you know you need to be doing. It’s any place where you tend to judge your actions or talk yourself out of something, sabotage any of those behaviors that pop up like that. So, it will put your body… This whole process put my body in a place to heal and repair, to finally leave anxiety behind, judgment, criticism, perfection [Laughs], to push those to the side, eliminate them, and to just be. It also allowed my body to go into fat mobilization instead of using muscle for energy. So, when I was going through that deep state of anxiety, my body became in almost an anorexic way, you could say, because it was burning muscle like crazy, and I lost all of the muscle. I’ve been a power lifter and lifted weights five days a week, we’re talking hour to hour and a half workouts, I had some muscle size. After that, did not have any muscle size. It all left. So, power of pause saved me on that anxiety, saved me. It brought peace and calm. So, I hope it does this for you as well. So, remember, it is time to surrender because when we surrender, we are in a relaxed state and our body’s burning fat. [Laughs] Yes, it is time to let go. So, these are the steps. Power of pause. Pause is the first step. And it’s to give yourself time and space. So, let’s say, for some reason, a craving hits you, and it’s not even conscious, it’s subconscious. And you go to the refrigerator or the pantry, and you swing it open, and you’re just looking for something. It’s like you’ve got this rush about you that you just can’t wait to get that food in your mouth, for some reason. You pause, you catch yourself in your way. Okay, pause. Stop. Give yourself time. Take a deep breath. Remember, the oxygen is the single most metabolic enhancing nutrient and it heals the body. Deep breath. Give yourself time and space so that you can be directed to the next step. Now, you have just caught yourself with the pantry door wide open or the refrigerator, with these wide eyes, deer in headlights, trying to find something that is going to comfort you, something that’s going to fill in that gap, fill in that space, fill in that fear that you don’t want to face, whatever it is. And this can happen with food, it can happen with time management in your office. Deer in headlights, need to make a call, but, golly, you don’t want to. And so, you put the phone down and you find something else to do really quick because, gosh, you don’t want to do that call. You’re sabotaging your efforts. Power of pause. You stop, catch yourself right in the moment. Deep breath. Accept yourself for what you’re doing. You’re getting to know yourself and how you are in certain situations, how you are under stress. Food is a way we respond to stress, sabotaging our efforts in making calls for our business is sabotaging our success and putting it on the hook, right? In a relationship, closing off your heart and not opening up the heart fully, that’s sabotage, that’s operating in a stressed state under fear. You see how this affects you not only with food and your food behavior you’ve had in your life, it’s affecting your business… The way you operate in stress affects your food, business, your relationships, your spiritual life, opening up your heart and living from the core of your being. But we use food, we use eliminating exercise from our life, eliminating movement, we use those as the things that hide us, we use them as excuses to cover up our pain. Power of pause faces that. Power of pause allows you to just let it flow through, watch it, let it flow through so you can move on, and heal, and not use that sabotaging behavior anymore. So, let’s go back to the pantry. You are deer in headlights, and you are looking in there, trying to find something to comfort you. You’ve just stopped yourself, and you’re paused, and you’re catching, “Oh, my gosh, what am I doing?” Question yourself, “What am I doing? What am I needing right now? What do I need? Am I showing up as the core of who I am? Or am I trying to hide, am I trying to cover something up?” Those are good questions to ask yourself in that moment of crisis, so to speak, the moment when you catch yourself living in that stressed state in fear, anxiety, worry, frustration. All of those show up in our food life, the way we feel about our body, and how we feel in our own skin, the way we feel in our business, the way we feel in our relationships. Worry, frustration, fear, upset all show up there. Catch yourself in the moment. Pause. Take a breath. Accept and be open to where you are right now because it’s okay. You’re learning. You’re learning who you are. You’re learning your cover-up technique [Laughs], your sabotage technique, you’re learning it. All right. So, I just kind of went through this. How do you use this power when you go to your pantry and fridge? Fidget, I said. That’s so funny, autocorrect did fidget instead of fridge. [Laughs] My slang for refrigerator. Answer a need that’s driving you. Practice a moment of pause, and breath, and accept who you are in this moment. So, is your action a reflection of who you are at your core, or is it a reflection of a need that you have? If it is a reflection of who you are at your core, then just rest in that for a moment. Rest in it. It’s okay. You’re learning about an insecurity you may have, “Wow, I’m insecure in there.” Well, why is that showing up? Another great opportunity to ask an important question, “Why is that showing up? Why is insecurity showing up? What does it have to do with?” Most likely, it didn’t have anything to do with food, it never does. Food is just the cover-up. Food is the cover-up. You eliminating the exercise for the day is a cover-up. Yeah. Where is that insecurity coming from, if that’s what’s coming up for you? Find out about it. Ask questions. And if it’s a need you have, what is that need? Again, it’s not going to be in the food. The need you have is not for food because we know, from this system, eating low-glycemic, taking TruHealth products, you are not in any way nutrient-dense… I mean, nutrient-deficient. Nutrient-deficient. You are nutrient-dense. So, most likely, it’s not a nutritional deficit that you have going on, it’s something else. Ask that question, what it could be. And if you need help with this, please reach out to me. This is very powerful, very powerful, and it takes thought, and it may trigger some things in you. So, feel free to reach out to me, I’m here for you. Pause, breathe, and accept. Those are the three steps. And when you accept, you’re allowing that feeling of insecurity, frustration, whatever it is to just flow through. Just observe it. Observe it, and then ask questions, “Why is that showing up?” Yeah. Great. Okay. So, the heart brain. When you are going through all of this, our heart brain is just as important. When we nourish and focus on our spiritual heart, our physical heart is going to be taken care of. It will, it will be taken care of. So, taking care of our spiritual heart is vitally important. And there is a book by Dr. Cynthia Thaik. I have it on the very last still. My Vibrant Heart. I have it on the last slide. My Vibrant Heart by Cynthia Thaik. And it is a beautiful book about the heart brain, and I highly recommend that as a great read. But be the master of your life, ask questions. Ask questions. The ones that I just taught you on the power of pause, those are vitally important questions. When you find out what that frustration is, the root of frustration, the root of anger, the root of irritation, the root of insecurity, when you find out that root, and you allow it to just flow through you, and eliminate it from your very being, your heart brain is healthier. It’s so vibrant. When we release those feelings that are categorized under fear, our heart brain can thrive, and we can begin to hear those messages as well. All right. So, when we are on our cleanse day, I’m going to give you… These are those tips from cleanse day that I gave you, and I’m going to show you how this works into the heart brain, and the gut brain, and the head brain. The cleanse day is the four TruPURE, the one TruPLENISH smoothie, fresh vegetables and fruit all day, no fat or additional protein. This is the one day when you don’t do your essential fats except for what’s in the TruPLENISH smoothie, okay? Drink water all day, it helps flush those toxins. Hear me. This is a day of rest. No exercise, because you’re cleansing. And when you’re cleansing, it gives you the opportunity to cleanse the emotions that are in your heart, stored in your heart brain, the ones that are under fear, irritation, frustration, anger, anxiety, angst, all of those, right? Cleanse day is the perfect opportunity to cleanse those from not only your physical body where they’re stored, but also your heart brain, because we want our heart to be healthy as well, and we know that anger is stored in the heart, fear is stored in the heart, frustration, all of that. All right. This is a great day for quiet moments and meditation so that those can come out. So, when you are in your cleanse day and you feel a little hum in your body… And when I mean hum, I mean more like a rev. It could almost feel like you have a little Pacman at the back of your jaw and you want to chew on a food or something that you have craved in the past. And all of a sudden, it hits you out of the blue, you haven’t craved it for the last two weeks. Why all of a sudden today? It’s because it’s cleanse day. [Laughs] And the emotion behind that craving is coming to the surface. So, what are you going to do about it? You’re going to stuff it back down so it keeps coming up for you? Or are you going to allow it to surface, ask questions about it, “Well, where’s that craving coming from? Am I feeling insecure, anxious, frustrated, irritated? Is that craving connected to any one of those fear-based emotions?” If it is, process it, let it go, surrender it so that you do not have to have that craving and that emotion linked together anymore. The cleanse day is the perfect opportunity to not only cleanse the toxins from your body, but to cleanse the fear-based emotions that are connected to food cravings. Perfect time to do this. Yes. So, listen to those when they come up. Do not try to breeze through cleanse day and not think about it, put blinders on and just head right out and just, “Can’t wait for midnight. Can’t wait for midnight.” [Laughs] Don’t handle cleanse day like that. Relax and be with cleanse day, allow the toxins that are stored in your adipose tissue and the fat, allow those to be released and, along with it, allow the other cravings and toxins to be released as well. It can be a really fun day. All right. Get quiet within, be open and willing to release what is no longer serving you. Do this, and you’re going to receive so much from your cleanse day, so much more than you ever bargained for. If you have a craving that comes up on cleanse day that is linked to a fear-based emotion and you are having difficulty processing that, will you please contact me? I want to help you with it, okay? If you are having issues with a craving and a fear-based emotion, contact me, and I’ll help you walk through it. We will emotionally regulate it so that we disconnect that connection. All right. So, here’s your home play. Love home play. Continue slow, eating, living, and thinking. Slow. You’re breathing deep. Whatever morning ritual you need to put into play so that you begin your day slow, I highly advise it, whether it’s tai chi gong, whether it is yoga, whether it is just a deep-breathing meditation or mindful moment. This ritual can last three minutes, it can last five minutes, it can last 30 minutes, whatever it is that you need. Do that. Slow. Visualize every day the future you. How do you want to be at the end of this 90-day challenge? How do you want to show up physically? [Coughs] Excuse me. And how do you just want to be in your… The presence of you, how do you want it to be? Confident, feeling good in your own skin? What does that look like, feel like? Visualize that, be in it, love it. [Laughs] Love every moment of it. Do the food activity that I put in the email. Do that with your family in contest, who can eat the slowest. And then, the power of pause, practice that, all right? The books that I am recommending for this week is Your Vibrant Heart by Dr. Cynthia Thaik, and also Digestive Wellness by Lipski. Those are two great reads that support the material that I went through today, all right? And of course, my book, Join Me in the E.N.D. Zone covers all of it as well. As we close today, I want to remind you that you are a strong, healthy, and fit individual that makes wise decisions and brings calm, confidence, and empowerment to not only yourself, but to all those you meet. Yes, that is who you are. Step into that, be that. Be the person, be the woman, be the man who shows up 100% in your life as you from your heart. Eliminate those fear-based emotions and step forward in confidence, in love, in empowerment. And be strong and confident in your food choices and in the way you live the TruHealth lifestyle. You’ve got this. You’ve got this, and I’m so proud of you. Keep going, keep pressing on. And we will talk later this week or next week on the next coaching call. Until then, have a wonderful, wonderful evening. See you later. Bye.

Recorded and current as of January 14, 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, Mindset Coach  December 17, 2019

Coaching Call – Transformation Challenge Week 1: Slow & Getting Ready — Video Transcription

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All right. Hello everyone. So glad you are here. We have started the get back into your skinny jeans resolution to your solution, a resolution solution for you in 2019. So glad you are here with us. Wow! What a year we had in 2018. Take a moment and just reflect back on that year and look how far you’ve come. If this is your second challenge, third challenge, whatever it is, I want you to look back from the start of 2018 to now, look at how much you’ve done, how much you’ve accomplished. I want you to celebrate you. Celebrate you and celebrate all that you’ve done.

And then for those of you who are just starting the New You 90 challenge, congratulations for making this step into your future in such a positive way. You are going to have so much fun in this challenge. We have so much support and information for you. The whole group is supportive. It is just wonderful and I’m so glad that you’re here with us.

I’m going to be flowing through a slide presentation tonight so that you have the information at your fingertips whenever you need it. Feel free to take pictures of these slides so that you can have them on hand. If one of your teammates weren’t able to attend tonight and you know they’re going to want to see it, we will have the recording posted tomorrow afternoon and they can watch it there or if you’ve taken pictures with your phone then you can certainly visit with them and go through them that way. So whatever it is that will help you and your team members, that’s what we want to provide so be sure and give us feedback as we move along.

All right. So let me get this started. I’m going to begin sharing my slides with you. Okay. I’m going to be breaking off and bringing up another site in a minute so I’m going to keep it like this. I hope that is great with you guys and that that works for you. Let me hide some notifications here. All right. So, this is time to get back into your skinny jeans.

Another way to look at this is it is time to feel good in your own skin and when we usually think of that pair of jeans that we always wanted to be in or that we haven’t worn in a long time, it’s really about feeling good in your own skin, right? And that is what this journey is about, it’s let’s feel good in our own skin, let’s increase our confidence, increase our energy level, increase the mobility of our body, increase the health of our body, increase our overall fitness, fitness of mind, fitness of body because when our body and our mind are fit together and in sync we are unstoppable.

Unstoppable and I am going to share with you some things during this challenge that will help you to not only in the direction of food and exercise but also and most importantly in the direction of your life and how you manage your stress, how you live your life, how you chose to view your life because let’s face it, food and lack of exercise was not the only reason we wind up in a place where we don’t want to be. It is our mindset, it is the way we are processing our lives and seeing of life, viewing our life, however you want to say that, all right?

So, I help you through all of that because when we change the way we eat we also want to change our mindset and our perspectives and our beliefs around food in order to make it stick and that’s what we’re going to do. All right. Moving right along.

Week one. First let’s go through the process and housekeeping, okay? So coaching calls will take place every Monday at 6:30 PM central time. Use that link to gain access. When you attend the call it’s like Sunday, going to church. When we are in a habit, when we get in a groove of something we begin to intentionally adopt action steps every single day. If you skip a coaching call then you will skip the home play materials. You will skip some vital information that is very necessary for you to make this your last time to lose this 10, 15, 20, 30, 40, 50 pounds, 75 pounds, whatever it is. You want to make this the last time you lose that weight.

In order to do that you’ve got to be on the coaching call, you’ve got to encourage all our team members to be on the coaching call with you so you can work together as a team helping each other, supporting each other and receiving the results that you truly desire. Life is no fun when every year you have to think about losing weight again and we want this to be the last time and to do that, you have to learn a little bit about who you are as an eater, right?

So, that is what we will do in here so show up every week. You can do this. And if you can’t because of something in your schedule tripped you up, be sure listen to the recording as soon as it’s posted, all right? All right. We will have those Q&A sessions if you will email the questions by Thursday morning so I can gather all the information that I need to get back out as the answers and I will post when that Facebook live video will take place and I will try to give you a couple hours to a day notice, okay?

And email those questions to info@ashlytorian.com. If you would like to also tag Peggy, sorry Peggy, if you would like to also tag Patty on that email you certainly will. It’s [incentives@anitech.com 00:05:56] and there’s going to be a slide coming up in a little bit. It’s going to have both of our contact information on that. All right.

Every Monday morning, I will post a newsletter with all the materials. Last time we did it through a Google drive. I didn’t feel real comfortable with that and so, I’m going back to the style that I am used to and that is a newsletter style. So when you click on that link, it’s going to take you to the newsletter system that I use and you just click on the link. It’s going to give you that post. It will say if you want to join my newsletter.

If you would like to, that’s wonderful. I’d love to have you join up to receive information from me but if not, no worries. Just click on that link. There is no commitment you have to make to me in order to do that so just click on that link. It’ll open up the newsletter and that is filled with all the links to the information that I’m teaching that week. It will give you home play materials. Yes, I call them home play, not homework because it’s fun. It’s not work. It’s fun. So, that will be available for you in there as well. Along with those newsletters is information about TruHealth, walking through the protocol of TruHealth, living the lifestyle, a TruHealth lifestyle. All of that is packaged together in that email.

All right. Be sure and take your before and after pictures. So, your before pictures are now. If you have not already done that, please do. Please measure yourself as well. You will measure yourself before the challenge started, before you start the challenge and then at 30 days, 60 days and 90 days. And then at the 90 day period, you have five days to submit your 250 word paragraph on how your life has changed, the impact the TruHealth program in your life and what you have done now to embrace the lifestyle. All right.

And then also there is a survey for you to participate in. This survey was posted when you registered on the New You 90 site. I will also post it in the Facebook group. This survey is vitally important, vitally important that you fill this out. What this does is it helps us see the value and the progress that everyone who does this program, what is the impact on their day to day life. We need to see that, we want to see that and we really care to see that because it helps us provide you with the best possible program ever, all right? So please fill that out.

Some of you already have. I’ve received your information. Thank you so much for doing that. If you have not been able to do it, that survey is posted in the announcements page of the Facebook group. It’s also on the New You 90. All right. So let’s go through the rules and regulations, so to speak. In a quick nutshell, we will do this.

You must order a bundle three consecutive months in a row and as you have seen on the New You 90 which I’m going to stop sharing for just a moment and I’m going to go to the complete rules and regulations. Okay. Here we go. Here we go. All right. So the prizes for the challenge are a little different this time. We’re doing it to scale. We want to encourage you and we want you to utilize this program as a great business building too. It is a phenomenal tool to bring new people in with and I have given on the North America Facebook video that I did on Saturday, I have some ideas of who to look for.

And you want to look for people to join in this challenge with you who are in the struggle and the struggle looks like this or could look like this: someone who is on a diet all the time, someone who is always watching the food that they eat and when I say watching I mean dissecting watching. You can almost see them counting calories in their head. They’re always talking about exercising and then oh, I didn’t get my choosing, I got to get that in. They kind of are in a obsessive way about their exercise and their food.

A person who has been on the direct merry-go-round where you see their weight fluctuate and they’re just crying out for help and they talk to you about it. That person. A person in the struggle is a person who is not happy in their own skin. They are dying for something different. They just don’t know what. And for these people in that place, you’ve got to really listen and really look for this because people are really good at hiding.

So, put on that third ear and really listen when you’re talking to people about their pain points which you all know this. Listen for their pain point, their struggle, because not only will bringing someone in impact your business in a very positive way, yes but really it’s more than that. What you’re impacting is the life of that person. You’re making a huge impact for them in their life and you are going to be their angel. You will be their mentor because when people have been in the struggle and they’ve finally been set free from it, oh my goodness, they have a whole new lease on life and you could be that angel delivering that message for them.

So, listen and watch for the people who are in the struggle, the ones that are really struggling, okay? All right. So, the more people in the challenge then the price ranges vary. So, the more people in, the higher the prize and we are giving greater amounts of money, prize money, in the quarterly program versus all year. Does that make sense? So, we want to give it more upfront versus on the backend. So, we have that for you.

We do now have the TruHealth Lifestyle Award because all you outstanding folks who are standing as mentors after you have been on the program the last two and three years. We are so thrilled to offer this award. Very much fun. All right.

So, when you share the TruHealth challenge with people, when you have … enrollers who have three or more new participants you get loyalty points. Enrollers that have five or more, you get loyalty points plus recognition at MannaFest and enrollers who have 10 or more new participants that compete in the challenge receive those loyalty points plus recognition at MannaFest, two free tickets for MannaFest and three nights at the hotel for two people. Yay!

That is so fun. What a great offering. Mannatech is so very generous. So yes, bring in those people, save someone, help them in their struggle. Help them end it. All right. You know how to get started because you’re here. Don’t forget to do all those things. I want to go over a few of the rules. I’m going to go through the bundles in just a minute.

But the eligibility, make sure you are 18 years of age and over. I know several of you are on the boarder of that. So, 18 years or older. All participants must be a resident. Make sure that you are a qualified Mannatech associate the whole way through the challenge, that you purchase a bundle each month of the challenge. You must show use of the product and now use any competing products during the challenge. You must not utilize any body transforming procedures and those are listed in the New You 90 Challenge sheet if you’re watching with me on the screen right now.

All right. You will be asked to sign affidavit conforming use of the products and abiding by the rules and guidelines. You agree to grant Mannatech the use of your transformation so that they may share with the world your progress and the results that you had. So exciting. Participants agree to abide by the rules and don’t do any … all work must be original. Nothing altered, okie-doke, on those pictures.

Participants will not solicit local media unless you have first asked Mannatech’s permission, all right? And the winner of the TruHealth program will be required to verify purchases and results or an alternate winner will be selected.

Going over that stuff is never very much fun, is it? But that is the rules and regulations and we want to make sure that we covered those right at the front so that you would have those fresh in your mind and check off your list what all you’ve been doing. All right. Those of you have joined us recently, I am so glad you’re here. Thank you so much for getting on with us tonight.

All right. I am going to go back and share my screen with you again. All right, so the bundles. You’ve got the Skinny Jeans bundle, which is this fantastic thing, and then you have these bundles. So, if you got the Skinny Jeans bundle this first month and you want to change it, you can change it as long as it is on any one of these, okay? So take a picture of that. Yes. Going to give you a moment.

So, the maintenance bundle plus EMPACT will count towards the program as well. That is such great news for several of you lifestylers who are doing the maintenance program. So simply tack on the EMPACT with it and you are qualified. I love that. And remember, it’s three consecutive sets. It’s either December, January and February or January, February, March.

All right. So let’s go through. On the Prep Week video I covered the TruHealth Protocol but I want to just kind of go over quickly again to make sure it’s fresh in your mind before I start the other part of the program. We have about 12 minutes left and so, we will be going through this. So if at the same time that I’m doing this, if you can pull up the information that I sent this morning, if you can bring it up on your computer. If you’ve already printed it out, bravo.

So, bring all that up because we’re going to be rolling through that in just a minute and I want you to have that stuff on hand. I’ve got it on slides but I also want you to get used to getting it at your fingertips because it’s so important that when you’re being given new information you read through it every single day. Every single day, you read your new information.

That’s the way we get it ingrained in our mindsets and we begin acting on it. If we don’t read it, if we read it once, put it away, it leaves our mindset and we are not intentional every day with what we need to do. Read it every day, get it stuck in the mindset so you become actionable on that. All right. Here we go.

Low glycemic eating is the call for the TruHealth Lifestyle. Low glycemic eating, why do we do it? Because it normalizes the blood sugar, it enables the body to burn fat for energy. If you were to eat not low glycemic and you did high glycemic stuff. So let’s say in the morning you just did frosted flakes cereal. What happens is your blood sugar spikes and then when your blood sugar spikes, within an hour it goes and it plummets.

And then let’s say you are really tired and you just go have something. You’re just about to pass out so you go for an energy bar with a lot of sugar and a lot of caffeine in it, your blood sugar level spikes back up. Then guess what’s going to happen? Anytime your blood sugar spikes, it’s going to drop again and it will drop below the normal line again. So, all day long is you do this trying to get energy from food, you’ll be riding the low-high blood sugar merry-go-round, roller-coaster all day long.

When you do that, your body stores fat and burns muscle for energy because when your blood sugar spikes, you must have quick energy and muscle is quick energy. So if you just had some sugar, it will burn through that then it burns through your muscle. Not good news, is it? So that’s what happens on blood sugar spikes and dips. Spikes and dips, you burn muscle for energy. Not a good thing. It also wreaks havoc on your pancreas because it is secreting insulin nonstop all day long. That’s not healthy either.

So, it affects so many organ systems of your body. It’s not beneficial for your health. So in the TruHealth Lifestyle, we promote low glycemic eating because it normalized your blood sugar. So, foods are given a glycemic … they’re on the glycemic index and in the newsletter that I gave and on something else, may have been the Prep Week, I gave you the glycemic index reading that Mannatech has on the library.mannatech.com. And so, you can get all your glycemic index information.

And I love to share all of this and I would love to go in detail but on our 30 minute call, I can’t go into fine detail. So what I would like for you to do is to do your due diligence and go read all the material you can on eating low glycemic. Mannatech also has a food list for you so that you can get to know low glycemic foods. And pretty soon you’re going to have them in your mind and you’ll be able to recall them at no time at all. But again, we want to fill our mind with these new things every single day so we can take action on them every single day.

All right. So, when you eat low glycemic, we have this on a chart. This is normal blood sugar and then when you go outside on the high and the lows, it’s on the outside of it. So, what we want to do is we want our blood sugar to be in this normal range all day long, okay? When it’s in that normal range, you have sustained energy throughout the day. Your mood normalizes, no hyper Sally and low, dull whatever it is. We are not riding that roller-coaster of moods at all when you are eating low glycemic. So that is another great benefit to eating low glycemic. Normalize the blood sugar so you feel energy, your mood stabilizes and you are healthier. Your body is burning fat and holding onto its muscle. All right.

So, day one through day three is Cleanse Day. Now, you only do three cleanse days at the very first of the challenge. You don’t repeat that at month two and month three unless you absolutely want to. The rest of the weeks, it’s just one day of cleanse. The Cleanse Day consists of four TruPure, veggies and fruit only and more vegetables than fruits if you can. I really dissected that on the Prep Week video so go back and watch that. All right.

Nourish Days is day two to day seven each week. You have two TruPlenish Shakes and one regular sized meal or if you’re on maintenance or if two shakes is a little much, some people just don’t do well with two shakes. They prefer to eat two meals and one shake. You can. This system works. So, one TruPlenish Shake per day and two regular sized meals. Whatever works for you. If you would like to discuss it, be sure to reach out.

Meals always consist of an essential fat, a protein and a veggie. I have put these serving sizes out here. These are guidelines. Size of the thumb for essential fat, the fist for protein and your hand for veggie or if you want some quinoa or something, it fits in the palm of your hand. It’s like a third of a cup, maybe not even that. A third of a cup is typically a good measurement for the quinoa or half. Look on the package and see what that serving size says.

The reason why I do measurements this is way is because when you become obsessed with measuring food, I can only have a cup of this, I can only have a half a cup of that, then you are setting yourself up to be, number one, obsessed about measuring and never able to go off on your own and feel comfortable and confident that you can eat the right amount for you but it also puts your body in that stressed state.

When we measure, when are obsessed with numbers we go into a mild state of stress and our body, any time it is in a mild state of stress the digestive system shuts down or slows down and you do not get the benefit digestively that you would like. And what I mean by that is you could not digest your food all the way, you could not only not digest your food but you will store fat and burn muscle for energy because when your body is stressed, digestive system just goes “whoop” and your body needs blood to massage the stomach in order for digestion to take place and if you’re stressed out, all that blood go into your arms and legs and your head.

Okay. We’re going to go through more of that in just a moment but this is the reason why I do it this way is because I don’t want any stress in your life around food while you’re on this program. Yes, you could say that you are a numbers oriented person and you feel comfortable with numbers. They don’t stress you out.

If you have been in a relationship with food that has not been serving you and you are in a place of wanting to change your body and lose weight then this is a place where I ask and I invite you to give this a try and to totally get away from the numbers because you need to totally transform your relationship with food and how you see food in order for this to be a life-long result, sustainable result. You have to totally transform the way you are with food in your life and that means get rid of the measuring, get rid of the numbers, okay?

And I’m going to teach you a really cool trick here in just a moment so you won’t have the worry. It’s a mind-body nutrition technique that will serve you well. All right. So, for more support on meal plans and tips and it’s health tips and snack tips and also a thought for the day that will help inspire you and keep you moving forward, you can find on the newyou90.com. Just click on the tab that says meal plans and it’ll take you to it and it starts at day one. It goes all the way to day 30. It is awesome.

All right. This is our contact information, info@ashlytorian.com. You can also go to my website. If you are talking with people about the coach that is helping you through the challenge and you’re wanting to bring them on with you and they go, “Who is this Ashly girl? I’ve never heard of her,” you can go there and go to the about page and get to know me. All right.

And then this is Patty’s, our fearless leader. Her information is incentives@Mannatech.com. So if you have questions regarding the topics I cover, any coaching and anything about body fat and muscles and physiology, how you’re doing in the program, anything like that comes to me. Anything that talks about guidelines, rules, qualifications, that goes to Patty. All right? Okay. So let’s get down to business. I’ve got about five minutes to go through this information and keep it at about 30, 32 minutes. So let’s do this. All right.

When you eat, only eat. This is part of the measurement system that I was going through that you really don’t need to measure your food because when you do this you will not need to measure your food because you’ll be eating to the point of energy. So, this whole next segment is on that.

How we eat is a vital importance. So, when you’re eating [Inaudible 00:27:41] the table, you will be able to decide and see how much food is enough for you. If you come to the table stressed out because you got to jump on that coaching call with Ashly and you’ve only got five minutes to eat and you just shut down and you just eat, eat, eat, eat, eat, you just ate in a state of stress, you shut off your gut brain. You severed the gut-brain, head-brain connection and you could overeat in that fast last five minutes. Can you believe that?

You can overeat in five minutes but shoveling down the food in a stressed state. Your body does not operate that way. Our bodies were designed to go slow when we eat, to breathe between bites and you remember your mama telling you this all the time when you were little, “Slow down when you’re eating.” She had good reason to say that because it gives you a belly ache because it slows down your digestive system.

Now, this is what I want to show you. When you are in a sympathetic nervous system state, that’s stressed out and this is what’s happening to your body. You have decreased blood flow with the gut, decreased enzymatic output, which that’s what chews up our food. You have decreased growth in thyroid hormone, which this is what burns fat and build muscle. You have die off of healthy gut bacteria. We know this is our immune system.

Excretion of all mineral water, soluble vitamins. Oh my goodness! We have got to have calcium, magnesium, C and B vitamins. Yes! Decreased oxygen uptake. Oxygen is our single most metabolic enhancing nutrient we have at our disposal. Why eliminate that? When we eat slow we breathe deeply and that brings in more oxygen to the system and out body burns more calories at rest. So you definitely want to be breathing.

Increased inflammation and oxidative stress. This is our immune system we’re talking about. Inflammation? Free radical damage? You don’t want that. Do not operate in a stressed state especially when you’re eating. And we also have decreased thermic genic capacity, which means that we don’t burn calories. Eating in a stressed state is not viable for you. It’s not a viable option. However, eating in relaxed state is.

Look at all of that that happens when we are relaxed. We burn fat, we’re in optimal state for digestion, we increase our calorie burning power, we have optimal assimilation of nutrients, we have increased oxygen uptake, which is our metabolic power, we heal faster when we breathe and have oxygen. We heal faster. So awesome. And then maintenance and repair takes place when we’re relaxed as well.

So we would love to be in this relaxed state as much as the day as possible especially when we eat. So what I did for you on your newsletter is I gave you a link that give you an activity to do before you eat. This activity will help you get into the mode of relaxation before the meal and it’s just mindful breathing. I just realized that I did not post. I don’t think this posted in your newsletter but it’s about the gut brain and the head brain. So I will make sure I get that. If it’s not posted this week then I will make sure it’s in the newsletter next week. Let me see how to post a PDF on Facebook.

All right. So, mindful breathing, you want to close your eyes and bring your focus to your breath in and your breath out. What we’re going to do in this place is one of those. Now, this is a meal where you want to practice this when no one else is with you. Don’t practice this when your family’s at the table practice this when you’re on your own. Read through this information sheet. It is in your newsletter. Read this information sheet and do this exercise. Actionable intension every day. Do this at least one time. Get to know what slow feels like when you’re eating because most likely you don’t know what slow feels like when you’re eating.

The first time you do this you will think holy cow, this is so slow, it’s too slow, I can’t do this, I’m bored, but once you get in the nature of it, you will be fine, I promise. It will not feel that slow anymore and it will really feel good. You will love it. All right. And then this is the last part of that, the mindful exercise before the meal, okay?

All right. Here, let me go back just in case you all were trying to pull out a camera. But when you take that first bite, allow all your senses to come to life, all your sense. You want taste, aroma, pleasure and satisfaction to come forth. You guys, these things that I’m going over with you right now, you can do just these and not even pay attention to food. But just do this slow, relaxed eating every meal, eat protein, essential fat at every meal, slower eating, eating to the point of energy and you will lose weight. You will lose fat because you’re not in a stressed state so your body’s going to release fat.

I’m telling you, my clients who adhere to this their first month, they lose five to seven pounds their first month not even touching food. I don’t even touch their food with a client on the first month because we got to know other things first. Yeah. Don’t even touch the food. We just talk about how they eat and how they show up and they lose five to seven pounds easy. And I’m just putting a number on it because I want you to be able to identify that number.

It’s not that their weighing. It’s how their clothes fit. When I ask them how much do you think you’ve lost based on how your clothes fit and they’ll go, “This feels about five to seven pound of what I’ve lost before.” So that’s how we do that. We’ve weighed enough in the past. We know what five pounds feels like.

All right. So, exercise, workout. Get up and move. Get up and move. Your lymphatic system benefits, your heart system benefits, the cardiovascular system benefits. Your body burns fat when you get up and move. Getting up and moving is essential to your wellbeing so please, I have listed out five or six things on there, plus I’ve given you the link to the fitness guide which I’ve put in, I think, three programs in that fitness guide.

So you have access to that and I will be giving you exercise ideas throughout the whole thing but this is a great way to get started if you’ve never exercised before or if it’s been a while since you exercised. These are fun things to do. Those are the things that are in your newsletter. Those are the high points. Remember, read it every day then you will make intentional steps, actionable steps by making a difference in your life.

Don’t forget you are a strong, healthy and fit individual who makes wise decisions and brings calm, confidence and empowerment to not only yourself but to everyone that you meet, everyone you come into contact with because when you show up in the way you’re showing up now for this challenge, when you show up that way you are magnetic. You have a life and people want what you are doing. They do. There’s so many people out there struggling. Let’s be angels for them and bring them into our community, our support systems so that we can help them through their struggle.

All right. I am going to stop sharing with you know so we can close this up. I have so enjoyed being with you guys. I do apologize for going over the 30 minutes but the rules and regulations and qualifications for the challenge took us into overtime but that is okay because I just love spending any amount of time I can with you. Thank you for being with me.

Please remember to email your questions in before Thursday morning so that we can do the Q&A on Facebook Live. All right. Wonderful. Thanks for being here. You have got this. You are awesome. Know that every single day that you wake up that you’ve got this, that you are accountable, you are resilient and you are strong, mobile, flexible, authentic, magnificent, victorious, successful. Yes you are. Hang in there. You’ve got this. You do. So please, reach out to me when you need me. I am here for you. With love, love, love to talk. I will talk with you later. Thanks so much for being here. Bye, you guys.

Recorded and current as of January 7, 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  December 15, 2019

Coaching Call – Transformation Challenge Prep Week Plus Mindset (Video Transcription)

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Hello, hello. Welcome, welcome. I am Ashly Torian, I am the TruHealth challenge coach, and we have begun. It is January, 2019, and we are ready to begin our Get Back Into Your Skinny Jeans challenge. This is your resolution solution, right? To have something, a plan, so that you can finally release the struggle. Release the struggle that has held you captive, release the struggle that has not have you living the life that you love. Because, let’s face it, the way we feel in our own skin makes all the difference. If we don’t feel good in our body, if we don’t feel good with who we are and how we’re expressing ourself in our life, then we’re not living the life that we love because we cannot take action in those things that we want to do because we feel insecure, we feel lack of confidence, we just don’t feel firmly planted in our footprint. So, Mannatech has offered this Get Back Into Your Skinny Jeans challenge to kick off our 2019. And remember, this is about not only being able to get back in those clothes that you’ve always wanted to get back into, but it’s about feeling good in your skin and taking that step, taking that very important, crucial step to living the life that you love. It’s time to take your life back. It’s time to let go of those bad habits and struggles that have kept you hostage. It’s time to take your life back. It is time. I’m so excited to be on this journey with you. Again, I am Ashly, and I’m going to be your coach throughout this 90-day challenge. And in a minute, I’m going to be giving you more and more information of how to go through this process of the challenge, but also who to contact. So, this is going to be your reference guide for the challenge. This video right here is your reference guide so that you know exactly what’s going on and when it’s happening, all right? If you have any questions at all, you could always reach out to us. So, let’s get started, shall we? This is prep week. We don’t skip prep week. Prep week is part of the challenge because if you’re not prepped and ready, then the rest of the challenge isn’t going to matter because you will not have the foundation, a solid foundation to begin. So, prep week is part of the 90-day challenge. This is where you’re learning about yourself, this is when you’re opening up your pantry, and freezer, and refrigerator to clean it out and learning about who you are as an eater. That is such an important dynamic of this whole process, is learning who you are as an eater. Are you a person that is rebellious? Are you a person that is sabotaging yourself all the time, over and over, with the food choices that you bring into your kitchen? Are you a princess or a prince in the way that you choose the foods that you eat? Or are you the queen or king of your own life, the one that is in power, the one that is at the helm, the one that runs the show, the responsible, wise one? Or are you the little one that sits in the background, that, by golly, you want it, and you want it now? “I don’t care about anything else, I just want that food right now.” You see, learning who you are as an eater is the first step to releasing those old habits, the ones that have held you hostage your whole life. As you can see, this program is not just like any other diet and exercise program. This program is not only about good nutrition that you will get from the TruHealth system, and the low-glycemic eating, and the meal planning, the incredible recipes that you’re going to be exposed to that everyone will share on the Facebook group. It’s more than food. It is even more than activity and exercise, because those two elements are not the only important elements in how to live in a body that is healthy and filled with vibrancy. The mindset is key. The mindset is the biggest element in this whole component, along with the physiology of your body and how it’s responding. So, in this program, we’ll be learning about mind, body, nutrition, and how all of those elements of mind, body, nutrition come into play in how you lose fat, how you increase lean tissue, how you reduce your stress so that you are healthy and your body can operate the way it’s supposed to. Because, you see, if you are stressed out, you can eat healthy all day long, but if you’re stressed out, your body is going to store fat because cortisol is raging through your body. But when you bring in mind, body, nutrition techniques along with good nutrition and activity, you’ve got a win-win-win situation. [Laughs] It is going to be so much fun walking on this journey with you for the next 12 weeks. And this week right here is super-duper important, so don’t skip it. Okey-doke. All right. You are going to take action this week so you produce fantastic results. We have a coaching call every week at 6:30 on Mondays. This coaching call is only 30 minutes long where I will be teaching you an element of mind, body, nutrition, a component to add in that week. It is going to help you shift, and change, and be able to turn away those habits that have held you back, held you hostage. It’s one tiny step each and every week. You can do this. You can make huge changes in your life just by taking one small step every week. So, stay tuned to those coaching calls every Monday. If you can’t jump on the call with us, they are going to be recorded, and that recording will be posted the next day. Stay up with the home play materials. And I call them home play because it’s not work, it’s play, it’s fun. [Laughs] So, there are home play materials, home play exercises, activities for you to do so that you can practice that mind, body, nutrition component along with utilizing the TruHealth system together. And when you do this, wow, it is so powerful. So very powerful. Be sure and take those before and after pictures, all right? So, now you’re taking your before pictures, you’re measuring. If you have the body scan scale, be sure and do the body scan, and take down the information from the scan scale. [Laughs] All right. There is a body composition that comes with that scale. It’s a body composition sheet that you can do with that, all right? I showed you all mine from when I was testing and playing with my scale. [Laughs] All right. So, here we go. We have got a kitchen cleanse coming at you. Now, what is going to happen? How will you receive these materials? This is the way. Every week, not only will you have the coaching call, but you will also receive a link on the Facebook group that is going to be a link to a weekly email, so to speak, for my mail system. And that will have… When you click on that link, it’s going to open up that mailer, and you are going to have links to the kitchen cleanse, real foods meal planning guide, TruHealth guide, fitness guide. All of the information that you’re going to need to get started is going to be included in that email with step-by-step process. That will be included with this video as well. So, you will see that. And all of these, the calls and the weekly emails, and any announcement from Patty will be posted as an announcement on the Facebook group. What that means for you is this. Anytime you feel like you’ve missed important information, you go to the Facebook group, and the very first post is an announcement, it’s in the announcement group. If you look at the top of that announcement group, it’ll say, “See more,” and it’ll have a number of parentheses. You click on that, and it will open up and take you to the announcements page that lists every one of the calls, all of the links for the mailers that’s going to have all this vital information on it, and any other important announcement from Patty and corporate is going to go right there, all right? So, you will have all of that important information on the announcements page. But the most recent announcement is always the very first post at the top of the group. All the other posts, posts that I send out, I will post an incentive or just kind of an inspiration message for you, reminding you to work on something, one of the key elements of the TruHealth system or mind, body, nutrition technique. And that will be listed as a regular post. So, scroll through that Facebook group and see all the recent posts that have come up since last you attended, all right? You will make a grocery list. After you do your kitchen cleanse, you will make your grocery list. Everyone, take a moment to hydrate. I will do that often as you will see as you watch the recordings. Hydrating is vitally important to fat loss. Hydration… I just cannot stress enough importance on hydration. Be sure you are drinking at least 80 ounces of water a day, if not more. I drink about 100 to 120, sometimes more than that. That is just for me, personally, that’s what works. So, find that place that works for you, but make sure it’s at least 80. All right. So, make your grocery list. Use the approved list located in the TruHealth guide. Where’d my guidebook go? So, in your guidebook, you can get one in your bundle. If you’re a newbie, when you get that new bundle, you get your guidebook. It’s a fantastic material. We will be going through more of that in a minute. But there is an approved food list in here. You can also get it in the library. I think it’s library.mannatech.com, I believe. I think I’ll have that up here in just a minute. But right now, today, tomorrow, I want you to clean out your kitchen — and there is a kitchen cleanse that will be noted along with this video — and make out your grocery list, okay? Now, this is very, very important. You will want to create a morning ritual. The morning ritual will consist of a visualization, visualizing what you want from this challenge, whether it is getting back into those skinny jeans, whether it is vibrancy and being able to do flips and turns, whether it’s being able to run, whether it is being able to walk a mile. No matter what you are wanting to create and have happen in this 90-day challenge, I want you to begin visualizing it now, visualizing you completing the challenge, being able to do what you are wanting to do. Losing the amount of fat weight that you’re wanting to lose, being able to do a certain amount of activity at one time… Whatever it is that you’re wanting, visualize you doing that right now, right now. Because when you can visualize what you’re wanting right now and you can really feel it… So, what you’re doing is you’re visualizing it happening, that action, you are adding an emotion to it. You want to add physiology to it. [Laughs] Get your physiology bubbling, and excited, and feeling powerful. And then, you become it. You will step in and become it. This is the say it, feel it, be it, and declare it process that I work with all of my clients on in how they can achieve their goals of living in a body that they absolutely love, a body that is healthy, a body that is vibrant. This is how we do it. We see it, we see what we want, we feel it, we feel it with emotion and intention, we be it — in that visualization, we are walking around as that person — and then we declare it. We declare it, “Yes, I am healthy. I am fit. I am well. I am magnificent. I am victorious.” [Laughs] You declare it. You’ve got this. You can do it. It’s really a lot of fun. It will add fun into your day. Not only will you enjoy this visualization you’re doing in your morning ritual, not only will you enjoy it while you’re doing it, but it will give you a little pep to your step the rest of the day because you can always tap right back into that feeling and feel good, feel vibrant. That is the physiology we want. That right there is what we want to have happen, because that pushes cortisol out of the picture, and it makes your body operate as a lean machine. So, that’s the physiology you want. Couple that with the low-glycemic eating, the TruHealth system, oh, my goodness, win-win-win all way around. All right. So, for support, as you are going through this process, the newyou90.com contains daily meal planning guide, health and snack tips. You want to tune into this, because all of those health tips and snack tips are based around the mind, body, nutrition protocols, coupled with the TruHealth system so that you are on track every single day. So, you will want to do that. Go to that for support, and send your new people. The people that you’ve brought in… This could be your third time through doing this and you’re on maintenance, but you’re bringing new people into the program with you to support them. Send them to newyou90.com, not only to register, but to touch base there every day to get the health and snack tips. All right. So, you have to be and live your success. It doesn’t just happen. Success doesn’t just happen, you have to take action every day. And one of those actions is to step into and to be involved in whatever is going to keep you on track. If that’s going to the newyou90 site every single day to see what that health and snack tip are, to remind you what the TruHealth guidelines are, then do it. You must take action every single day to achieve what you want. Be it and live it. You can do this. You can, you can. All right. So, my contact information. I am Ashly, and I’m the coach. Send your questions regarding topics that I cover. And whatever challenges that come your way, or successes, send those to info@ashlytorian.com. And please copy Patty Anthe on those. But those will be directed to me. My website… If you want more information on who I am, go to ashlytorian.com, and you go to the About page, and learn more about me. Patty Anthe is the contest leader, our fearless leader. And you want to send questions regarding the guidelines for the challenge, the rules, the qualifications, all those nitty-gritty details that corporate handles, you want to send those to her, events@mannatech.com, all right? We are always available. So, be sure and take a picture of this slide so you can get in touch with us. All right. So, our bundles. We get to the good stuff. All right. So, our bundle, the Wear My Skinny Jeans Again bundle includes two canisters of the TruPLENISH shakes, one box of TruPURE, the TruSHAPE, the OsoLean, EMPACT, and the shaker bottle. These are available right now. And this is a fantastic bundle. Look at all this that you get. So, the TruPLENISH shake provides excellent nutrition. It is a meal replacement shake, which means that it’s in macronutrient balance, your carbohydrates, fats, and proteins are in balance. So, you can have just the shake for breakfast, lunch, or dinner. Helps your body to metabolize fat, increase lean tissue, curb appetite. All of these products are centered around those three things. It’s awesome. Awesome, awesome. The TruPURE cleanse slimsticks, you will have these on your cleanse days. And I’m about to walk through the process in just a moment. But the TruPURE cleanse sticks are for you to drink to help detoxify your body. So, as we lose fat, there’s things that are stored in fat, and it’s typically toxins, and we want to help our body to release those. So, you want to drink these on your cleanse days, and then you can also have one every day. Supports your body to reduce fat, to lose fat, and to gain lean tissue and detoxify. All right. The TruSHAPE fat-loss capsules, it’s metabolism boost, it gets your body revved up. [Laughs] So, we want our body, the fat furnace to be hot, right? And the TruSHAPE helps support that process to help our body to run hot so we burn… It helps support our body to burn calories, increased amount of calories, and boost our metabolism, and also to burn fat. It supports that process as well. OsoLean powder is a whey protein, and it supports the body’s muscle-building capacity. So, whey protein, in past studies, has shown that it supports the body in building muscle and building lean tissue. Other proteins do that as well, but whey protein gives it a little bit more punch. So, the whey protein will help your body to gain some lean tissue, more lean tissue than you’ve had before. Most likely, especially if you come from not doing anything, then you will want to add that OsoLean into your TruPLENISH shake. EMPACT+… I love this, this drink is awesome. Not only does it help to hydrate our body, it does pre, post, and during exercise drink, but it’s also delicious, it tastes really good. So, Mannatech has thrown this into the bundle, so that you can give it a shot. You will love it. The clients that I work out love this drink. It does give them the maintaining energy that you need, sustainable energy through your workouts. It does it. It’s awesome, it is wonderful. So, give it a try on your next time out. Then, you’re going to get that free shaker bottle for the TruPLENISH shake and OsoLean. Those are the products you’re going to get. Now, the other bundles that qualify for this program is these identifier numbers right here, 60601 and 83801. 83801 is a maintenance bundle. So, those are the bundles that qualify for this challenge. So, if you are wanting to be in the challenge to qualify and be put in for the big winner, then you’ll want to use one of these bundles the next three months, January, February, and March. Okay. All right. Now, this is the mindset for you. Your energy flows in the direction of your attention. Whatever you are putting your attention on is exactly what is going to transpire. If your attention is on past failures, then that’s what’s going to happen. If your attention is on bad habits, sugar cravings, if that’s your attention, crunchy foods, then that is what you are going to crave throughout this 90-day challenge. We must shift our mindsets to those things that are going to get us what we want. Now, I’m not saying avoid those things, I’m saying put your focus elsewhere. You’re not avoiding them, you’re just putting your focus elsewhere. As we walk through this program together, you are going to be learning how to release those bad habits. You will learn how to release them. They won’t have power over you anymore. That will be part of the program. But right now, what I want you to do, with your morning ritual and day in and day out activities, is to put your energy on what you are wanting to accomplish, on what you want in your life, on what you want for you, the health of your body. That’s where your energy goes, that’s where your attention goes. There is a voice that is in our head constantly. We’re human beings. We’re human beings after all, and we have a little voice in our head that speaks to us, argues, and that voice can get us into trouble a lot of times when it comes to our food cravings. And, right now, as you are taking the step to shift your attention and your energy on what you’re wanting to create, that voice may talk in your head like, “Oh, you really do want that cookie. You really do. It’s homemade, it’s soft, it’s chewy. Oh, my gosh. Remember what they taste like? They’re so good.” [Laughs] When you hear that in your head, tempting you, trying to draw you away, right now, I just want you to put a stop sign up in your head and say, “No, what I want is this, and this is what I’m going to do.” You put your attention over on that. This is just one little step that I’m going to teach you today, because during prep week, that may or may not happen, but most likely, it will. As you’re throwing away those foods that aren’t a part of the program, when you’re cleaning out that kitchen, you may go, “Oh, I won’t be tempted.” Oh, but you could be. So, throw it away. Throw it away. Stand firm in what you are wanting. You’ve got this, you can do it. So, put your energy and your attention in the direction where you’re wanting to go, all right? All of your efforts go in the direction of what you’re wanting to do. All right. Now, let’s walk through some things. All right. So, the kitchen cleanse, I’ve already pretty much covered. You are going to have that in a link that will be posted with this call, okay? Meal planning guide is also going to be posted in the announcement place where this call is. The meal planning guide is a guide that I wrote up to help people just figure it out. A lot of times, we don’t know what to do, how to organize our food, what foods to even choose, which you have the Mannatech approved food list, plus you will have the food list that I give you on the meal planning guide, so you’re going to have two food lists. Nice. And the meal plan guide will just help you manage that. It talks about how to organize your meals, it talks about circadian rhythm. And we will discuss that in the next couple of weeks. Two or three weeks down the line, we talk about circadian rhythm. Well, the meal planning guide will give you a little bit of insight into that and the importance of it. You have recipes that are going to be coming at you, not only from the Facebook group, our wonderful support group, but also from me, every week, when you get that weekly email link that is going to be posted with all the information that you need. But also, there are smoothie recipes that are located in the library. Mannatech’s library has smoothie recipes, and they are awesome. I think I have it linked up in the emailer that I send you, but if not, remember, you can always go to library.mannatech.com — and that link is right there on the slide — and you can pick up all of that information there. Now, let’s talk about instructions. Those of you who have never done this system before, let’s talk about the TruHealth system and how to implement it into your day. You start off with… You decide whether you want to do one TruPLENISH shake a day or two. Then, next, you decide what day you want to start. Because this very first week, you have three cleanse days in a row. On the cleanse days, you only do one TruPLENISH shake, just one. You pick if you want it morning, noon, or night. You do one when you very first start. And the instruction sheets are listed. I am going to minimize this. Let’s see. All right. Hello. I am going to pull up the instruction sheet for you so you can see this. Yes. All right. So, this is also located in the library. Now, on the cleanse days, you will only have one TruPLENISH shake, but on nourish days, you will have two a day. So, cleanse days… You can start your protocol, your challenge, you can start with three cleanse days or you can opt to just do one cleanse day, it is completely up to you. But let me describe a cleanse day for you. On a cleanse day, you have one TruPLENISH shake, you have the TruSHAPE, and you also have the TruPURE. With the TruPURE, you have four a day, all right? You have four TruPUREs… I don’t think that shared with you. Hold on just a minute. I don’t think it did. One second. I’m sorry, you guys. Share… [Laughs] Here we go. All right. Sorry about that. Okay. So, you were still watching me instead of being able to follow along with me. So, this is a TruHealth instruction sheet, and it is located in the library. And it walks you through exactly what to do. So, you can have six days a week that are nourish days and one day a week that’s cleanse days. Except for your very first week, you can opt in to do three cleanse days, just to kind of knock it out of the park. On your cleanse days, you’re going to do four TruPUREs, all right? It’s one slimstick and 8 to 12 ounces of water, and you drink that morning, noon, dinner, and evening. On nourish days, you just drink it once a day, if you like. But please, drink plenty of water throughout this entire program. Like I said, 80 ounces is the minimum. You really want to do more than that. If you have an autoimmune issue that is drying, please contact your doctor about the amount of water you should be drinking. I’m serious about that, okay? All right. But if you have no issues going on, please drink the 80 to 120 ounces of water a day. All right. Okay. Then, we have the TruSHAPE, which is one capsule every day with eight ounces of water. That’s it. Easy, easy, easy. So, the TruPLENISH is one time a day on cleanse days, and it’s once or twice a day on nourish days. You do the TruPURE, four a day on cleanse days, and one, if you like, on the nourish days. TruSHAPE is one capsule with eight ounces of water every single day, both nourish and cleanse days. On your cleanse days, it is unlimited fruits and vegetables. Unlimited vegetables more than fruits. Fruits are a little high in sugar, some of them, even though it is healthier than a candy bar, of course, right? But on your cleanse days, really focus on the vegetables. Now, fruit is anything with a seed in it. Tomatoes are a fruit, avocado is a fruit. Those are usually things that are thought of as vegetables. So, just remember that as you’re doing this. Anything with a seed on the inside is fruit, anything that doesn’t have a seed is a vegetable. And you have an unlimited vegetables during this time. On your nourish days, it’s unlimited vegetables, approved snacks that you can find on the approved list, nuts, seeds. Yes. And a lean, healthy meal. So, if you were doing two TruPLENISH shakes a day, then you can snack on unlimited vegetables, nuts, seeds, nut butters. Anything that is an essential fat, I highly recommend that you eat every time you snack. It is very important that you are not fat-deficient. Fat deficiency can cause a host of health issues. You want to be essential fat-absorbent, right? You want lots of it. So, make sure that you sprinkle essential fats in throughout your day. Your healthy meal… If you’re doing two TruPLENISH shakes a day, then you have one healthy meal, full meal, that has a protein, essential fat, and your complex carbs, which is your vegetables. If you choose to do quinoa, or rice, you may. Any of those grains that are on the approved food list, be sure and take advantage of those. Let’s see. Anything else? If you want to only do one TruPLENISH shake a day and have two meals and snacks, you can do that as well. Your meals, again, must have a protein, an essential fat, and the vegetables, the complex carb. Must have those three things. So, be sure and get them in. You will feel so much more satisfied if your meals are balanced that way. The TruPLENISH shake comes balanced that way. It has protein, it has essential fats, and it has the complex carbs. You need to create your meals to reflect that. Okay. All right. Then, the second page of that is for maintenance. But right now, we are speaking to just starting in the challenge. All right. Oops. Let me stop sharing that. Hello again. All right. Take time to hydrate again. All right. Let me go back to… Going to go back to our screen. All right. So, remember, what you put your attention on grows and becomes the theme of your life. So, if your attention is placed on the TruHealth protocols for the next 90 days for eating in a nutritious way, low-glycemic foods, keeping the calories coming in throughout the day… Don’t starve yourself. Do not starve yourself. Do you not put your body in a state of starvation, or your body will begin holding on to fat and burning lean tissue. We don’t want that. So, eat according to the TruHealth guideline. One or two shakes a day, one or two main meals a day, and your healthy snacks, all right? Want to check something real quick, you guys, to make sure that I have covered everything I wanted to cover. So, all of you know, the reason why you’re here is because you know that this program is different from any other program that you’ve done before, because this program focuses on maintaining lean tissue, building lean tissue, and losing fat tissue. It also works off of body composition, not body mass index, which is just height to weight ratio. That doesn’t give the whole picture, our bodies are too complex for that. [Laughs] Our bodies are miracle machines, and height to weight just doesn’t cut it. But body composition does. And that’s why you’re here, because you know that this is different. Your body will release this real fat, the fat around the midsection, your body will release toxins. When you give your body good nutrition, great support that the nutritional products in the TruHealth system provide, your body will be supported in losing fat. In that picture, we also want to work on stress, how you’re showing up in your life. If your stress level is super high, this is the 90 days for you to get to curb that. During this 90 days, you will learn how to release the stress, the stress around food, the stress around movement, and activity, and exercise, adding it into your life… The stress around life, your job, your relationships, all of that. You will learn how to do things differently, and I invite you to tap into that, to be open to it. When we approach things with an open mindset… An open mindset means accepting, engaged. When you have an open mindset… I have a word map around open, and I’m trying to recall the words that I have around it. I love this concept of an open mindset and word mapping open and what it means for you. You invite in new things, you give things a try. When you’ve got that closed mindset, you’re restricted, you’re not engaged, you’re rebellious. Your mindset is rebellious, not you, the mindset’s rebellious. But when you are an open mindset, you’re invited in, you’re engaged in the process, you begin responding versus reacting. Reacting is a closed mindset, open is a responsive mindset. So, in this 90-day challenge, bring an open mindset, be engaged in the process, be involved in the Facebook group. With this challenge, you get the Facebook group, you get the coaching calls, you get the weekly email system, weekly email that’s going to come to you with all of the vital information around the TruHealth system, around the mind, body, nutrition protocols, what we are working on that week. You’re going to get all of that, all that support. And you have full access to me. Email me when you have questions, when you have challenges, when you have whatever it is, successes. I love to hear those. [Laughs] Reach out to me, I am here to guide you. This is what I’m here for. This is what I do. This is my purpose. This is my reason for being here with you, is to help you, to support you, to guide you. So, utilize me, utilize me. So, come with that open mindset. The closed mindset is the [Inaudible 00:41:15]. That’s the old pattern, that’s the bad habits, the habits that don’t serve you. Shift to that open mindset, and take it all in, be engaged in the process. Sorry, guys, let me look at this one more time. Get that off my screen. All right. So, we did approved food list, we talked about BMI and BCI. Let me share this with you all. Let’s see. Going through all of my things. Oops. Okay. So, I have to bring it up on my computer before I can share it. That’s why it’s taking a second. Sorry about that. Where did it go? All right. So, let’s go back to that. All right. So, put your attention where you want it to grow, what you’re wanting to plant. You can do this. You can, you can. There we go. Okay. So, our contact information again. Mine is info@ashlytorian.com, and Patty’s is events@mannatech.com. Send us whatever questions you have. Now, this is the way Q&A will work while we’re in the TruHealth challenge. Monday nights, that call is strictly information. From 6:30 to 7:00, it’s strictly information. There’ll be a 30-minute recorded call that you will get the next day. If you have a question that you want answered on that call, email it to me at info@ashlytorian.com by Sunday, the day before the call. I need some time to be able to get that information together for you. If I have an overabundance of questions, or if there is a question that I feel needs more precedence for everyone, takes precedence for everyone, then I will do a Facebook live later in the week to answer those questions, all right? So, if I’m not able to get to all of them on the 30-minute call, then I will do a Facebook live later in the week to answer all of those questions. All right. So, this is how it’s going to work. I’m going to review it again. You have a coaching call. It starts January 7th at 6:30 PM Central Time. Get on that call for all the important information to jumpstart your process, jumpstart in reaching your goals this year. Facebook group. Join up on the Facebook group. You already have, because that’s the way you’re receiving this. Make sure your team is also in this group. The ones that you are doing this program with, bring them to this group. They want to be on this. This is where they get the support, the accountability, the information that’s going to help them achieve success. So, this is where it’s at. This is where the conversation happens, is in the Facebook group. So, we got the call, we got conversation in the Facebook group, we have support from Patty and I. And you can reach out to us at any time. We will have Q&A on the call, or overflow will go into a Facebook live later in the week. I think that’s it, right? Yes. Okay. All right. So, here’s your pep talk. You’ve got this. You can do it. You are asking yourself to make a change, to shift, because you’ve been in a struggle. You wouldn’t be here if there hadn’t been a struggle. You wouldn’t be here if you weren’t wanting more for yourself, and your life, and the health of your body, you wouldn’t be here. So that you are here on this call, right now, this prep week call tells me that you are crying out for a shift, a change in your life. And I want to tell you, it is one step at a time. It’s not three, it’s not four steps, it’s not five steps. It’s one step at a time. Be in the process. Don’t let your mind spin with everything you’ve got to do. Slow it down. Which that is the first thing we will work on. Monday night’s call, we talk about slow and the importance of slow. And I want you to slow your mind down during prep week and just take action. The emailer that is going to be posted with this call will have specific information of how to get started. You just walk through one document at a time. Don’t rush it. One document at a time. You can do this, you can. It’s all about taking one step, one action, implementing it, and moving onto the next. Don’t ever think it, just do it. [Laughs] Just do it. You’ve got this. All right. I cannot wait to talk with you Monday night, January 7. Our first coaching call will be next week. So, let’s get after this, all right? Clean out your kitchen, be prepared, be ready. Be ready. You can do this. Any questions, be sure and email me. I am here for you, info@ashlytorian.com. All right. Have a fantastic week. I will see you next time. Bye.

Recorded and current as of January 2, 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.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.