Challenge Find You Live Links

We dive in Week 1 with our meal plan being released Thursday, and details on how to take measurements. You can find both of those below. I have also created a helpful pantry list for you. This has all the pantry staples we will use over the next 6 weeks, as well as some replacements for those of you looking to make healthier swaps with current habits like soda and coffee creamers.

Each Week we will touch base daily within our text message groups. We will start the week off with introductions, and finish the week with Saturday Successes.

A couple of things to note:

1. The meal plan is 1700 calories before your half and half, spices, mustards, salsas etc. The meals are designed to provide you enough fuel to get you between meals, without needing to snack.
2. There is no food after dinner and before breakfast the next day on this meal plan. This is because we enter optimal fat burn after 8 hours of not eating. More on this later. If you feel the need to snack, please reach out.
3. You can meal prep all in one day, or you can cook each meal daily. It’s really up to you.
4. You can make 3 servings of each recipe in columns 1-2, or 2 servings of each recipe in columns 1-3 for more variety. Please note we only prep food for 6 days a week. The 7th day is for leftovers and using up what is in your food to minimize food waste.
5. I encourage you to send selfies, food pics, sweaty gym sesh proof, etc. In fact, that’s what this group is for. I also encourage you send your struggles, your cravings, and anything else you’re struggling with. We are all in this together.
6. Don’t skip the good stuff. Salt free spices, and salsa/hot sauce without added sugars are all fair game. As is mustard, herbal tea, and other sugar free/caffeine free drinks. Black coffee, or coffee meeting the 2 TBS of half & Half or equivalent a day is also allowed.
7. I recommend skipping alcohol for the 6 weeks. Your body will thank you. The break from the alcohol and sugar will really help you see your results.
8. Exercise is optional. However, movement is not. Move every day! Walk, stretch, whatever works for you! If you’d like, each week will include 2 Mindfull Fit classes live in Person at the studio, at 5:15 AM CST, 2 recorded MindFull Fit classes that you can watch whenever you’d like (60 minute duration), and 2 TransFORM Fit workouts that are 30 minutes each, again, perform at your own pace/frequency.
9. We are going to go over ALL the important things about eating, meal planning, and more. Please note the first few weeks will be a lot of me doing the work for you, while I teach you how to do it yourself. If you have questions, just reach out!
10. Eat ALL your food. I know, it will feel like a lot. But it really isn’t. Eat your meal within a 30 minute sitting. This will help reset your metabolism and glucose regulation, and give you significantly better results, while also ensuring you do not end up hungry or tired.
11. Follow along, reach out if you get lost- Let’s Find You.

Welcome to week 1. This week, we will talk about Maslow’s Hierarchy of Needs, set mission statements, and complete our first week of nutrition and exercise. You should have completed your measurements and send them to me privately, and also sent your introduction and selfie in the group chat!

Your schedule & links are as follows:

Meal Plan HERE

New: Christian-Friendly Guided Devotional HERE

Tuesday 5:15 AM CST MindFULL Fit LIVE. Text To Sign Up!

Thursday 5:15 AM CST MindFULL Fit LIVE. Text To Sign Up!

Thursday 2:30 PM CST Nutrition Coaching LIVE, replay link HERE

TransFORM Fit Optional Workout #1 & #2 HERE

MindFULL Fit Replay #1 Here

MindFULL Fit Replay #2 Here

Welcome to week 3. This week, we will talk about  Sugar Mapping! This is all about timed eating, and reaching your goals with nutrient storage.

Your schedule & links are as follows:

Meal Plan HERE

Tuesday 5:15 AM CST MindFULL Fit LIVE. Text To Sign Up!

Thursday 5:15 AM CST MindFULL Fit LIVE. Text To Sign Up!

Thursday 2:30 PM CST Nutrition Coaching LIVE, replay link HERE

TransFORM Fit Optional Workout #5 & #6 HERE

MindFULL Fit Replay #5 Here

MindFULL Fit Replay #6 Here

Welcome to week 4. This week, we will talk about Balance. How we can keep this a lifestyle, rather than a 6 week short term action.

Your schedule & links are as follows:

Meal Plan HERE

Guided Devotional Week 4 HERE

Tuesday 5:15 AM CST MindFULL Fit LIVE. Text To Sign Up!

Thursday 5:15 AM CST MindFULL Fit LIVE. Text To Sign Up!

Thursday 2:30 PM CST Nutrition Coaching LIVE, replay link HERE

TransFORM Fit Optional Workout #7 & #8 HERE

MindFULL Fit Replay #7 Here

MindFULL Fit Replay #8 Here

Welcome to week 5. This week, we will talk about doing the work. We will go over preparing your pantry, writing a recipe, and writing a meal plan and grocery list.

Your schedule & links are as follows:

Meal Plan Here

Guided Devotional HERE

Tuesday 5:15 AM CST MindFULL Fit LIVE. Text To Sign Up!

Thursday 5:15 AM CST MindFULL Fit LIVE. Text To Sign Up!

Thursday 2:30 PM CST Nutrition Coaching LIVE, replay link HERE

TransFORM Fit Optional Workout #9 & #10 HERE

MindFULL Fit Replay #9 Here

MindFULL Fit Replay #10 Here

Welcome to week 6. This is our last nutrition coaching session. In this session, we are going to discuss how to modify at home recipes and family traditions to make them count as great meals, and also how to eat out/travel and vacation while still maintaining your great Goals!

Your schedule & links are as follows:

Meal Plan HERE

Tuesday 5:15 AM CST MindFULL Fit LIVE. Text To Sign Up!

Thursday 5:15 AM CST MindFULL Fit LIVE. Text To Sign Up!

Thursday 2:30 PM CST Nutrition Coaching LIVE, replay link HERE

TransFORM Fit Optional Workout #11 & #12 HERE

MindFULL Fit Replay #11 Here

MindFULL Fit Replay #12 Here