The Livy Method Podcast - Livy Method Day 75 - Spring/Summer 2024

Episode Date: July 5, 2024

Gina Livy's Facebook Lives from The Livy Method Spring/Summer 2024 Support Group hosted on Facebook. This is a recording of the Day 75, 9 AM live. You can find the full video hosted at:https://www.facebook.com/groups/livymethodspringsummer2024Topics covered:Looking to cultivate some hope? Try moving your body!Applying the basics to get you closer to your goals.Prioritizing your journey as a way to dismiss FOMO.Getting real about goal weight and the habit of “needing to lose weight.”How to develop habits that support you through situational change and life showing upExploring what it is you need in the moment and the power of end of day reflections.What’s in store next week? A Sneak peek at Personalizing the Plan!To learn more about the Livy Method, or to join our Fall Group starting September 9th, visit www.ginalivy.com. Hosted on Acast. See acast.com/privacy for more information.

I'm Gina Livy and welcome to the Livy Method podcast. This is where you'll have access to all of the live streams from my 91 day weight loss program. With a combination of daily lives, guest expert interviews and member stories, there is something new almost every day. Miss the morning live? Want to re-listen to one of our amazing guest experts? Well, this is the place. This podcast is hosted on Acast, but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple,

and Amazon Music. summer runs, or playoff season meditations. Whatever your vibe, Peloton has thousands of classes built to push you. We know how life goes. New father, new routines, new locations. What matters is that you have something there to adapt with you, whether you need a challenge or rest. And Peloton has everything you need, whenever you need it. Find your push. Find your power. Peloton. Visit Peloton at onepeloton.ca.

Hello. Happy Day 75 of the program. Also, happy Friday. Just having a few technical issues here, but I am here. How are you doing? How are you feeling? We are winding down week 10 of the program, our revamp week. So this week we continued with the revamp. We also introduced back on track. And of course, next week we're going to introduce a whole new week and tweak our personalizing the plan. Okay. So here's what you need to know about that. Personalizing the plan is not doing your own thing. You are still very much following the guidelines. You are still very much doing the program. It just has a little bit more flexibility. Ashley, feeling fucking fabulous. I love that. That's good vibes for a Friday.

How are all of our US friends doing? I know you guys are doing your long weekend this weekend. Remember, you can pop into the Facebook support group at any time and let us know if you have any questions. Hi, Helen. Doing well. Need more movement. Lake is warmer now. Yeah, I've been doing my 91 days of swimming. I don't know what day I'm on. I actually have to go back. I haven't been tracking the day. So I started 91 days of swimming probably a month ago. I've got to be about 30 days in, I think at this point. So I've been trying to swim. I haven't been perfect. Yesterday, I, same thing, my pool was a little cold and then the cleaners came and then had to put chemicals in it. And then I'm just like, oh my gosh. But trying to move, it makes a huge, huge, huge,

massive difference. I was reading this thing the other day that was talking about how, or watching a video, talking about how exercise and movement is so good for you because when you move your body, your muscles actually create this reaction. And there's these molecules called hope molecules that actually help like with your brain, help you feel more hopeful, help you feel less depressed. So, you know, exercise or movement so beneficial for a variety of reasons. I've told you guys, we did that, that staff challenge activity movement. And I've been talking to my team afterwards last year, when we did this, we did an activity challenge. I was like, okay, we need to keep doing this. And then a year went by and we didn't. So this year after the challenge, we're like, that's it. We are going

to make some changes around here. We are going to continue to motivate ourselves to be as active as possible because it makes a huge difference. I'm feeling lighter in my skin down to size XL shorts from 3X two years ago, pre-G now. Okay. I love that. Love that. Hi Rhonda, sitting here having my apple cider vinegar. I restarted this to get me back into a good routine. Okay. I love that. So when we are done in a couple of weeks, some of you are going to miss the routine. I think it's a great opportunity to create your own new routine. So for example, you could still watch the lives. you'll have access to the group, you can pop in, you can go review some of our maybe our old guest segments, you can

also download and listen, they're still available over on our Libby Method podcast. You know, I won't be checking in, but you know, you can still maybe go for a walk or make your, you know, make your lemon water or a lot of times I say people, they're going to miss me. You're not necessarily going to miss me. You're going to miss the routine. For those of you who are going to miss me, we're working on a summer group. We're working on a Bridging the Gap summer club. That's where I am going to be hanging out with the team throughout the summer. We're going to give you some more information on that next week. Next week, we're going to talk about next steps. We're going to talk about if you are ready to move on to maintenance. We're going to give you some more information on that next week. Next week, we're going to talk about next steps. We're going to talk about if you are ready to move on to maintenance.

We're going to cover maintenance anyway. So week 11 is still about losing weight for those of you who are still looking to lose weight. It's also talking about next steps for continued weight loss, signing up for obviously the next program. Or if you want to go it on your own, there are options there. We're also going to talk maintenance for those of you who are ready in week 12. So we're going to give you all the information that you need about maintenance as well, right? Sorry for the long, where is this? Hi, Mary. Let me click on this. Oh, this is, this is, that's very long. It's very long. It's very long. Sorry.

Let me see if I can read that. I'm not sure I can read that. It's such a long comment. And then just the way my comments are going today, Mary, it's hard for me to, I'm having a hard enough time trying to keep up with them because of the way Facebook has done some weird thing to me. Just brighten that. Let me see if I can read this one. Oh my God. Let me thing to me. There's Brenda. Let me see if I can read this one.

Oh, my God. Let me go to reply. Oh, there we go. If I hit reply, I can do it. There's Brenda Huxley. Hi, good morning. Happy Friday. Just checking in with an update.

Big ass non-scale victory today is scratching my head and my face with the hand that I could barely move 72 hours ago. Also like to give a big shout out to Joanna Hunt, who made it home. Yes, Joanna made it home from the hospital from her extended day. I think what, 46 days she was in the hospital. Brenda Huxley, our badass Brenda, just finished getting brain surgery. So hello. Hi, Brenda. Happy to hear from you. Yay. Good for you. That's good vibes today, everyone. Good vibes today. My brain still isn't working great. I don't know what it is. Hi, Cassie. Good morning. I'm a week behind. I had a week of self-pity and sabotaging, but I'm back. Okay, so you're allowed. You're allowed. Right? Let's normalize weeks where we're just not feeling it, weeks where we're just having a hard time, weeks where let's give ourselves compassion. Let's give ourselves compassion on that. Not necessarily self-love,

not necessarily grace, compassion, right? There, oh my God, I'm having a day. Can I give myself compassion? You're still gonna have access to all the information in the Facebook support group. So you'll still be able to pop in and review all the information. Your app will still work in the sense that you'll be able to be still guided through the program and process. And then you'll still be able to use the search feature in the

app. So the Livi AI stops working, that it's only available while we're running the program, but you'll still have access to that. And then if you're interested, you can always join the Bridging the Gap group as well. So continue your program, you're following the program over there, then you can continue to ask questions in our Bridging the Gap group, if you need, if you need. I will miss you, but I'll go on my own for the before the fall. Yep. So I love the breaks in between, although we'll be offering a Bridging the Gap group if you're interested in that. I think they are an opportunity to see what you got, So I love the breaks in between, although we'll be offering a Bridging the Gap group if you're interested in that. I think they are an opportunity to see what you got, to see what you've done.

So many times people are nervous and then they always come back in the fall or come back in the January, come back in the spring and are really proud of what they were able to do and really understood. It's really then when you understand how you've lost weight in a different way, not just physically in the sense where sure you can have, you know, indulgences here and there, you're not going to gain that weight back. So like the minute you stop, you're going to gain that weight back. But also mentally, you've really made a lot of change. You have changed and you are way more in tune with your body. You know what your body needs. And everyone is quite surprised when they, you know, at the end of the summer, they're like, Oh my gosh, I made it through the summer. And, you know, so, so, um,

I love the bridging the gap group. However, sometimes I think that, you know, it really is, it's good to test yourself every now and then it's like going away on vacation, right? It's like growing away on vacation and you come back and you realize, oh my gosh, when I went on vacation, I had a great time and I didn't gain a hundred pounds. Or if I did, and my weight is up, it's back down again. As soon as I get back at it, my brain stopped working great after I had my first child, uh, Gita 35 years ago. Well, I've had four, four. I was up last night, actually pretty late. You might be able to tell, dealing with the situation with my oldest child. I did not sleep at all.

But that's not why my brain isn't working. I'm not really sure what's going on. Oh, our healing vibes to Patty. Yes, Patty Thompson as well, having a go. Oh, my gosh, so many of our members. Hi, Suzanne. Hello. Good morning, everyone.

Had a great day yesterday. Swam for almost two hours. Had, Suzanne. Hello. Good morning, everyone. Had a great day yesterday. Swam for almost two hours. Had many petties. I finished my day with a later evening walk of a total of 7,000 steps. Come on. My scale is jumping up and down. However, this morning it's down 1.6. I need to get my water up to keep the scale moving down. So let's remember the basics. I think sometimes when we feel the pressure at the end of the program, we forget the basics, right? Making sure you get that water in, that the scale can go up and down. And usually when it's going up and down, it means that you're not that you're not doing what you need to do, but your body's trying to detox or heading into detox. So remember that supporting

the body in detox post. Also with any changes that we're making in the food plan, sometimes people are thinking, well, I'm extra hungry and I'm eating at night and I'm not sure what's going on. Remember that it's normal to be extra hungry in the evening, even though you've eaten all this nutrient-rich meals all day, when your scale is about to drop, right? Also remember that fluctuations are normal for a variety of reasons. We had that post, like, why is all the reasons your weight can be up? It has nothing to do with weight gain. So your weight will continue to fluctuate. Sometimes when we're like really in it, and especially in the last few weeks, we kind of forget about the basics because we have gone through so much.

This is where it's a great idea to pull out that maximizing post even now, because you're juggling so many balls. It's so normal to drop some of those balls, especially as we transition into, into different seasons, especially with the summer with being so busy. During the break, I will re-listen to the check-ins every day. I want to come back in the fall and say I weighed just a few pounds less in the end of the program. Yeah, so we talked to Kamala Marsh, who is down on Tuesday.

She was my Spill the Tea guest. Kamala Marsh is down 111 pounds, 111 pounds. And she lost 14 pounds before, I'm seeing if I have her notes. Oh, I do right here. She lost 14 pounds before she even got into the program. She did the spring summer group, lost 31 pounds. Then in the spring summer break, so the same break you're about to go on, she lost 13.2 pounds. 13.2 pounds during the summer break. Then in the fall, she lost 20 pounds in the fall group. And then in the winter break, which is a shorter break, she lost 5.1 pounds. And then she also lost like eight pounds between the spring-summer gap.

So we're going to tell you everything that you need to know about that. We're going to make sure you're set up for success by the end of the program. Going to print off some Gina-isms and some member quotes and put them all over my kitchen cupboards from the end of the spring group to September. The group's inspiration will stay with me every day. Yeah, I love that. So over on my socials, I'm working on some fun merch. So over on my socials, I don't know if Ashley has posted it yet. Let me check. We are

going to do a call out for shirts. If you could design your own Libby loser shirt, what would it say? What would it look like? So if you guys head over to my socials today, there should be a post there later on. I'm really interested in knowing, speaking of genisms and quotes and some fun stuff. We're going to be at the menopause show in Toronto and we're going to be at the national women's show in Toronto as well. We're going to make our way across Canada eventually. We're going to be there at the national women's show for three days. We're going to have a big massive booth.. We're going to create a Libby Loser Lounge where everyone can come. They can hang out. We want to have some fun merch available. So we're working on that.

Hi, Kimberly. Happy Friday, everyone. I'm back from a week wedding celebration for my nephew. Amazing food from the bride's family who says love with food. Yeah, I love that. I don't regret one bite, but I'm now trying to get back on track. I wanted to finish the program with everyone and I'm struggling not to click the button to skip ahead. Oh, and I still lost a bit. I'll take that. Okay. So you want to be where everybody else is. And that's, I totally get that. But more important is your own personal journey,

right? That's really more important. And you really want to do all 91 days of the program, even if it takes you longer to do so. So there's a couple of. And you really want to do all 91 days of the program, even if it takes you longer to do so. So there's a couple of things that you can do. Continue to work through the program at your own pace. Obviously, we have two more weeks of the program left. You know, summer is going to continue. Life is going to continue. We are going to do a Bridging the Gap group. So if you're interested in that, you can always join that and still follow along and have the support of the team and be part of the community and whatnot. But it really, like, I get the temptation. I mean, what's going to happen if you, if you, I mean, this, this week and last week is the setup for next week. Now, if you've been through the program before and you

know what's sort of happening in the next couple weeks, I mean, it's not the end of the world if you skip ahead either, but it's not really setting the tone and it's not, like I wouldn't advise it. So let me just be very clear about that. If maybe that will help put your mind at ease is like it really is best weight loss wise to follow the systematic process of the living method itself. But I totally get the feels. But you can still watch the daily lives with where you are at and watch the check-ins with

where you are at and still follow along with the tweak that you're working, right? If you have a good handle on the tweak, you can totally do that. We are here for you. So make sure you ask any questions if you need about the tweak. We also have the tweak this week, conversations that Kim and I did that might help you as well. I saw my dermatologist yesterday and she is amazing and wants to have a longer chat about WLBG, including for checking it out for herself.

We have an appointment next month. Yeah. So this is the point in the program. We had that post the other day, people's reactions to your weight loss. This is where people are really starting to notice. Um, we love that you guys are sharing, sharing is caring. Uh, we have some great information over on our website. We're actually working on revamping our website for everyone's really transparent. If you have anyone who's interested in doing the program, you can send them a link to the website. Our program will not

be going on sale again. So just it's that one day that we do. So if you are, you know, if they're maybe waiting and to think we're going to have another sale, we don't do that. We only do the one early bird sale and that's it. So we will not be going on sale again. So they want to sign up, they can head to our website and they have any questions, they can always reach out to us. There's a contact form and they can ask all the questions that they need. They have a really great customer service. So we really appreciate 95% of our members are through referral. We're starting to advertise now.

We started to advertise kind of like a few months ago. We're going to be advertising over the summer. It's time to let the world know about the program. But up until this point, we've been pretty much referral. So it's so super grateful for all of you sharing. Sharing is caring. That's what I think. Sharing is caring. I have to remember the night eating could be detox. What does it mean when you crave nuts and guacamole is high fat. So it could be that you're looking to for more good fat in your diet, I would say maybe you're a little extra stressed, maybe you are actually just extra active and you're sweating more. Maybe you just you know, you saw guacamole, I love guacamoles, I can like eat guacamole off a spoon. You could also just be getting really in tune for when you are going

through your mind. If you're hungry, what am I hungry for? So for example, like if I'm, I didn't eat yet because I just rolled out of bed. And so when I go upstairs, I don't even have to go upstairs. I'm going to eat something. What am I going to eat? What do I want to eat? So do I want to eat eggs? Do I want to have some fruit? So I'm thinking eggs and some raspberries. But then there's also like this leftover beef, beef from last night. So maybe I'll have a little bit of leftovers from last night. Do I want oatmeal? No. Do I want vegetables? Absolutely not. Do I want nuts? No. So that is like, but that happens so fast in my brain. Like I know what's in my house. And so when I think about eating, that's, I can instantly like, what am I feeling like? What, what, what do I feel like is going to be the best choice for me?

Not what I like, not what I love. And I think a lot of times people think that if you just wake up, look good, feel good, you know, um, and trust your body, it's going to just tell you to eat all the crap and it doesn't actually. So if you just kind of quickly run through, what do I, what am I, what am I feeling a need for? My body will tell me, right? So it could be one of those situations where you just feeling like you need some more good fat, an avocado is appealing. Maybe you saw it on a ad somewhere or online somewhere. And you know, nuts can be appealing because of the salt, especially when it's hot in the summertime, you want to make sure you get those sodium in. So it could just be that you're totally in tune. I'm going to the National Women's Show. Get there early for the swag. Yeah. Yeah. So we're

going to be there. I don't know. I think tickets are anywhere from 15 to $25. We've gotten a huge space. We got some like six booths or something like that to make space for all of our community members, our team members. We're all going to be hanging out. I'm going to be on the stage three days in a row. I'm going to bring Dr. Dina and Dr. Kara and Dr. Olinka on stage with me. So we're all going to be there. So you guys should come. It's going to be fun. Just logged in after a morning walk at the lake. I'm only 4.4 pounds from my original goal, but I feel like I won't be done then. How do you know when you're finished losing weight or moving on to solidifying or does your body tell you? What a great question. So I've had this question. I've had this conversation with a lot of people. I can tell you that it's a feeling and only you know. There's a

couple of things that happen when people do reach their goal weight and then they still want to lose more. Sometimes they go into this mindset, well, I've worked hard enough on it. I put enough time on it and you're not really entitled to want to lose more, right? People also reinforce this by saying things like, oh, don't lose any more weight. Please tell me, promise me you're not going to lose any more weight. When you're like, I could totally lose more weight and you should want to lose more weight. If you want to lose more weight, that's your prerogative. And only you know what it's like to wake up in your body. Only you know how you feel. So it really comes down to a feeling. If you think about it, the number is just a piece of metal on the ground. Only you know the number at the end of the day. And so this is sort of where

I say, we do have that, like that post talking about goal weights, uh, that we posted in the first week of the program. But I think now at this point, you are so in tune to your body. Ask yourself, how would I feel if I stopped now? Would I be happy? Would I be content? Would I be okay with that? And then how would I feel if I decided to lose more?

No, I think I, I think I want to lose more. So what you don't want to do is be somewhere in between. You have to make a choice. You have to decide I am done and I am ready for maintenance. And then you're going to follow through on the steps of maintenance. Or you're going to be like, I am not done and I'm going for more. Now it's the summer. You can be like, I'm not done.

I'm going to go for more, but I'm just going to take a break through the summer. I'm just going to maintain through the summer and that I'm going to hit hard in the fall. And I'm going to go for more. Like you don't have to be like, Oh, I'm good. I want to lose more. So I have to do it right now. But what you can't do is get caught in a space where you aren't doing what you need to do to lose the weight, but you're getting on the scale every day. And if you're not losing weight, you're disappointed that you're not losing weight. Like you have to decide that you are losing weight. You don't want to get caught into this no man's zone where you're not really sure what you're doing. You are either deciding to maintain and that is your focus, or you have decided to lose more and that is your focus, but only you will know. Only you will know. I mean,

you're losing weight in a healthy way, right? There's no reason you can't lose all the weight that you want to lose as long as it's within reason. Obviously, the body is, if you can grab your fat and you have fat, there's no reason why you can't lose it. So it really, we have this conversation in maintenance a lot too, where people will decide that they're done and then they've put time into solidifying their weight and then they decide, you know what, like I feel great, but I want to go for more. And so this is where they will sign up and do another program and go for more. So you're allowed to change your mind too, right? You're allowed to change your mind. If you decide that you are happy where you're at, you're allowed to change your mind and want to continue to lose weight later.

A lot of people find that they still chase the scale even in maintenance, because if you've been trying to lose weight for 20 years, that's a habit. Like losing weight, trying to lose weight is like part of who you are and what you've always done. It's like a habit. Bad habits are hard to break. And so they find themselves still chasing the number on the scale, even when they're done losing. The mindset is still chasing the number on the scale, right? Even though they feel amazing, right? They think, okay, I've lost enough. I feel great.

And then if they don't have that number or they didn't reach that number, they find they're still reaching it, even though they're completely happy and content. So they will say, I feel amazing. I'm happy. I'm content. But why do I feel this need to chase that number? It's not a habit. So, so it really comes down to like a feeling. It really comes down. That's what I think.

Talk to a lot of people about this. And at the end of doing the Libby method, it's never the number on a scale. It's always a feeling and you will know when you get there. But I think there's something to be said for a stopping and taking a conscious, like a conscious choice to decide what you want, decide what you want. If you're looking for flexible workouts, Peloton's got you covered. Summer runs or playoff season meditations, whatever your vibe, Peloton has thousands of classes built to push you. We know how life goes. New father, new routines, new locations. What matters is that you have something there to adapt with you, whether you need a challenge or rest.

And Peloton has everything you need, whenever you need it. Find your push. Find your power. Peloton. Visit Peloton at onepeloton.ca. Hi, Melanie. Let's see where you're at. Hi, I was away from the group for the last two weeks or so, but I'm pregnant.

That was my why. And now here I am navigating my day between symptoms and I plan on getting back on track with a program on Monday. Oh, good for you. Good for you. I can't tell you. We've had so many people on the program, sign up for the program to get healthy, to get, you know, that's what it's all about. It's being as healthy as you possibly can. Lots of people with PCOS, fertility issues, just trying to be healthy. We always have a few who ended up getting pregnant by the end. I'm so happy for you. This is so great. Okay, so we have that post on pregnancy. If you want to make sure you take a look.

I mean, at this point in the program, it's healthy, nutrient-rich foods. It's drinking the water. It's being mindful of your stress and your movement and all of it. And so really, this is like an opportunity to be next level in tune to your body. Really meet yourself where we're at. The tweaks the next couple of weeks are going to be perfect, as. Really meet yourself where we're at. The tweaks the next couple of weeks are going to be perfect, as you know, for where you're at. Now, of course, there might be some morning sickness involved in all of that. So this is where you just, you never want

to force anything. Just want to go with how you're feeling. Now, cravings are really interesting when you are pregnant. Cravings can be a sign of you needing more of this, more of that. Pickles, for example, right? Making sure you're getting enough good fat in your diet. Pickles are really salty. It's that traditional, I crave pickles. It's not the pickles, it's the salts in the pickles, making sure that you are getting enough fat in your diet. So it'll be interesting for you if you have any cravings to listen to those cravings and kind of kind of figure out what that's about. Congratulations. I've been making and eating a banana cottage cream blended and adding sprouted love and hemp heart seeds. It seems so tasty. You know, there are so many great food recipes out there now, you know, like interesting ways that, that,

like, um, the cottage cheese bread, um, some really interesting, I never used to be all about that because I just didn't, you want to fool yourself into, you know, making those low carb muffins and, you know, try to have your cake and eat it too. But there's some, a lot of great food stuff out there that looks really interesting. I've saved a whole bunch of it on my phone, whole bunch of it on my phone. Um, scroll down. Hi, Risa. Good morning. Uh, jumping on late because I did another spin class. I love that. The leader asked what, uh, I'm schvitzing. What leader asked what that meant and it said it means sweating in Yiddish. Be proud of the fact that you are working out. I love seeing people's workouts.

I love seeing people's workouts. Hi, Suzanne. I was in the mall last night with my daughter. She went into a clothing store and I saw a real pretty light blue and white pinstripe shirt. Largest size they have is a 16. She offered to buy it for me, but I said, no, I didn't want that pressure. That's how I would see it. Self-pressure to get into it. But I'm excited about going into regular size stores and buying something. Yeah.

I mean, you want to buy it because it fits and you love it. Not that you're trying to fit into it. Right? If you're not buying clothes to fit into the clothes, you want to buy Not that you're trying to fit into it, right? If you're not buying clothes to fit into the clothes, you want to buy clothes that fit you. And if you're not ready to, you know, Tanya actually posted a great, she's been posting over on, is it Tanya's account or Yaya? So, you know, Tanya was here with us last week. Let me see if I can find her. She posted, Tanya, she posted, so she'd been posting some influencers that she follows.

There's one here, Bonnie, uh, Bonnie Rick. Um, I followed her. She's got a good vibe. So Tanya's been posting some of, some of the influencer that she follows and all different types of body types. Um, she, she suggested that, or why not take the style of the shirt and what you can do is actually copy it. So if you go to the, wherever the store it was, you can copy the photo and then take the photo and paste it in the search section and anything like it will pop up or go to Pinterest. That's the way I do that too.

Buy it when you are ready. Buy it when you are ready. Trying to stay on routine with this week. First week, the kids are... Where's Holly Elizabeth? Let me see if I can pull that up. First week that the kids are out of school and summer camp doesn't start until Monday, working and kids higher stress levels.

Pray for me. I will. I will pray. I will pray. Mine are... I mean, mine are older. Not that they're any less work. But we've been thinking about all the families out there. Kids are off. Okay. Well, for mine, I mean, mine are older, not that they're any less, any less work, but, um,

we've been thinking about all the, all the families out there, kids are off, you know, summer's great, but it's definitely a change. So this is what you call situational change. This is a great, so there are three reasons why people gain weight back, right? They don't put time into maintenance. You got to solidify that way. You got to run through the maintenance protocol. Situational change. They're not adapting to situational change. So stress levels are higher.

Routine is off. You're probably not getting the water in. You might be skipping meals and snacks because you're taking your kids here, taking your kids there, right? And then not being mindful, which kind of goes along with the other two. So this is where you just want to be like, okay, what's going on this week? What do I need? What am I? It's hard to get my water in. What can I do? Can I drag a water ball around with me? Um, I'm, I'm, I'm skipping meals and snacks. Well, what can I do to have those snacks like easily accessible? Just throw some carrot sticks in a bag or get some cheese, buy some cheese slices that are already packaged. Like what can you do? Right. What can you do? Um, you know,

whatever it is, recognize where you're at. And sometimes it's just a matter of recognizing, ah, it's just a week. I just, there's not much more I can do about it. It is what it is at the end of the day. And then at least saying that to yourself and recognizing to yourself so that at the end of that, you're, you're making a conscious choice to like, okay, made it through that. I'm good. Let me reset. Let me like get back at it here and make it a conscious choice. It's all about that conscious choice to do that rather than it can, what will happen is like, it's chaotic this week, higher stress levels, things start to spiral a little bit. And then there's next week.

And then you're like, Oh, I need a week just to kind of recover. And the next thing you know, you're then you're out and about and you're whatever, and then you're feeling off and then you're just like, fuck it. And then it goes into this spiral. And then you wait until you really, really, really, really, really are feeling it to be like, oh fuck, now I got to get back, back, back, back, back on it. Right? So this is going to happen in life. So even when you lose your weight, even when you lose your weight and reach your goals, you're going to have these things continue to happen. So it's great to kind of come up with strategies in the moment while you're dealing with them that you just kind of start implementing. And then so next time those kids are off and it's chaotic, you're like, you've already kind of been through the process.

So this is really important, especially after you've lost your weight as well, because after you've lost your weight, you're going to go through all of these things in your life. Holidays and, you know, emotional days and stressful days and weeks and months and stuff. And so every time like they kind of circle back around, if you kind of consciously in the moment are able to recognize what's going on, meet yourself where you're at and help, you know, implement strategies that help you feel really good, help you manage your stress, whatever that might be. It can really make a difference in terms of like the lifestyle that you're creating for yourself. Sometimes it's chaos is chaos. And there's not much you can do about that. So I do wish you luck there. We're here for you. We're here for you, Holly. After seven programs, I keep saying that for the summer breaks, I'll finally read all the science posts.

Still haven't read them. Any suggestions to read them all? I start and then push them aside. I have a brain block when it comes to science. So I eventually I want to read the science things and do like an audio version. But yeah, I don't got a time either. I don't have the time. And it's hard to do with all the science links. So it's meant to be science-y. But what you can do, there are apps. If you have an iPhone, I'm not sure how to do it. You can Google it. There is a thing where if you actually, it will read it for you. So there are all sorts of apps out there that you download. I know that like there is a certain setting. I'm not sure what it is. I did a whole post on it actually a while ago because people were asking about the science. That's how I know people are

asking about the science post. And there is a place in your app that you can set. And then when you are like you pull up the science post on your phone and you click on it, it will read it for you. So you can just put your volume up and you can have it have your phone read the science post for you. When I posted that, which was I think probably maybe a couple of years ago, so it's probably come a long way in terms of improvement and how it's done. People said that there's a variety of apps out there that will repost for you. And so you can listen to make your own audio

version of the science posts. So if you want to do that, I think that your seven programs, Deborah, you are just going to be, first of all, if you do read them, don't put pressure on yourself, right? Like as you start to read them and you don't have to read all the links and click all the science. If you want to learn more about whatever the science or where we, where we, where we got that from your course, you can click them, but just go through and just kind of read it with maybe honoring everything that you've done and where you're at. They are, even though they're science-y, lots of links, lots of data, lots of, um, lots of that, but they are actually written in a way that is, it's fairly easy to read. And it could be like, I have a hard time with numbers.

So whenever I see numbers in writing, it just messes me up. It just like there's Risa with her recipe, uh, flaxseed bun, four table soups, ground flaxseed quarter. As soon as I see numbers, I might, cause my brain is, I'm dyslexic in numbers. You know, I get, I add 12 and 12 and get 42 every time. So whenever numbers are written in the content, I have a very hard time with that. So I can understand that. But for the most part, it's fairly easy to read like the actual written part of it, the way it's done, you're just you're going to be so proud of yourself once you read those science posts, because you're going to be like, wow, look at me, look what I've done. So much rat mad respect.

Gina, that's what happened on my previous programs back on track didn't really happen making lemon water and some scrambled eggs right now. Yeah, it's so easy to fall back into old habits for a variety of reasons. So easy, so easy to fall back into old habits. So just being conscious and being aware, this is why continuing to set your intentions every day and end of day reflections is so important. Not just like I do this, not just weight loss, but anything that you want to focus on in your life is really setting those intentions in the morning. Like I'm going to be more in the moment. I'm going to take a few deep breaths throughout the day and then end of day reflections too, right? How was my day? Like, how did I show up for myself today? Am I struggling? Am I okay? What do I need? You know,

yeah, I'm a fucking rock star today. Look what I did. I did this and this and that, or this happened and I handled it this way. Or maybe today wasn't my best day. And what do I need? What do I need? Do I need to call somebody? I was having a hard time yesterday and I was dealing with a situation that I just didn't even want to talk about. And I was lying in bed.

So I was going to go swimming, like I said, but my pool was freezing cold. We have a heater. I know I'm so blessed to have a heater. And the power went out the other day. And then it's been filled up and it was just kind of chilly. And I caught this thing. I don't know. Like I get chilled so fast. So I was like, oh, Tony's away. His best friend's getting married today. So we have a wedding to go to later on, which is going to be fun. So Tony was away last night for that. And so I was kind of on my own. Tony's like, well, go for a swim or go watch. I'm watching Game of Thrones again. You know, have you guys watched that? I mean, of course, most people watch it, but I'm watching it again. And for some reason, like death and destruction is like my go-to calm place. I don't know. It's weird. Not real life

stuff. It's got to kind of be like not real life stuff. And so then I was just kind of lying there. I was like, what do I need right now? Like, I just need to be calm. I need to go lie in bed. I think it was like six o'clock. I got some tea and I had kids like, you know, I feel so guilty. They were outside. I gave them a list of stuff to do. They were cleaning our pool house and doing whatever and just cleaning up spiders and just a whole bunch of stuff. And I feel like, okay, whatever, like Tony's away, I should be spending quality time with them. And I was like, I love my kids. I do not, I cannot do quality time with them right now. I need just my own minute. And then of course my mom called, it's like, she knew my mom called, like she knew. So I talked to her for three hours. But my point is, is like, I could have just been

powered through, right? Powered through, brushed it off, you know, spent time with the kids, which would have been fine too. Got some work done, cleaned my house. Like, you know, whatever, drank. I came so close. We have this really good bottle of tequila sitting on my, I didn't drink it. I had tea instead. So, but it was work.

I want to just say it was work to recognize what I needed and where I'm at. So regardless of whether you're just having a bad day or, you know, with your foods or whatever, really meeting yourself where you're at and being like, what do I need? Like, what do I need right now? What do I need right now? What do I need right now? Really trying to work on strategies and taking a second to ask, why am I hungry? It's usually stress related, not real hungry. Yeah. And hunger can change, right? So you can be hungrier because you're having extra stress in your life. You can be hungry because you're dehydrated. You could be hungry because you've been more active. You could be hungry because the days are longer. You could be,

you could be hungrier too at this point in the program because your metabolism is so much higher, right? Like your body is working on more optimal levels. So like a lot of times people are really freaked out because they go from downsizing and then making their portions smaller to now all of a sudden they need their portions are bigger. And that's okay. Remember portions are what they feel like, not about what they look like. So don't be trying to like, if you've been just having like, you started with three eggs and now you're down to one egg and then you're eating that one egg, and you're kind of unsatisfied afterwards. You know, you can have two eggs, you can have three eggs. Remember that

changes every day. In fact, that's what next week, next week's tweak is about. Next week's tweak is really about being in tune to your body's changing needs. So what you're going to do is check in at every single meal and snack time. So you're going to do is check in at every single meal and snack time. So you're going to check in at breakfast, check in at morning snack, check in at lunch, check in at first snack, check in at second snack. So yeah, next week, you have the option of having two snacks again, and then check in at dinner. And you're going to follow the guidelines, right? You're going to follow the same guidelines. You know, you're still focused on protein for breakfast, you're not going to let any more than we're going to kind of extend the time three and

a half, four and a half hours, right? You're gonna make sure you get your water in maximize your efforts, do all of that no eating after dinner. So all the guidelines, and you're gonna check in, am I hungry and need to eat? Yes, I'm hungry, I need to eat. Okay, what am I going to eat? Right? So if it's breakfast, I want to focus on protein. If it's you know, morning snack, if I want fruit, I can have fruit, it's great idea to combine it with a protein and fat, or I can pull from any of the other snacks that I've been implementing in the last couple weeks. So you're not introducing any new foods, nothing like that. Same thing for lunch. If you're hungry for lunch, you're still going to incorporate, there's no more star of the show, but you want to incorporate protein, vegetables, leafy greens, healthy fats. If you want heavier carbs, lunch is the time to do that, right? All we're doing is taking away

the focus, but the components remain the same. And then you're going to have two afternoon snacks, same thing. Now, if you like the veggies and then the nuts and seeds, you can do that if you feel like it, right? But you also have options. So what you're going to do is you're going to check in, am I hungry and need to eat? Or no, I'm not really all that hungry, but I could eat or should I eat? Right? So this is where I wake up, I have breakfast. Am I hungry? No, I'm not. But it's still a benefit to eat breakfast. So I'm going to have a little something, something, or I'm waking up for breakfast, I'm really hungry. This is what I'm going to have focus on protein, or I'm waking up, I'm not hungry at all for breakfast. So I'm going to choose not to have it. Now we're not skipping meals and snacks.

We are choosing not to have them. Then I'm going to go to my morning snack and I'm going to be like, okay, it's time for my morning snack. Am I hungry and need to eat? No, actually I'm not hungry. I had breakfast this morning. I'm not really hungry at all. So I'm going to choose not to have my morning snack or, um, I am hungry. Yep. I chose not to have breakfast this morning. So I'm not really hungry at all. So I'm going to choose not to have my morning snack or, um, I am hungry. Yep. I chose not to have breakfast this morning. So I'm, I'm, I'm, you know, I am hungry. So I'm going to have it or I'm not really hungry, but I should eat because I get, I chose not to have breakfast this morning. And if I don't eat my snack, I'm going to go longer than four and a half hours. So that's sort of where you're going to have the option. You're hungry. I need to eat, could eat maybe. Okay. I'm not really sure. So I'm going to have

a little few token amounts and should eat is if I don't eat, I'm going to run the risk of going longer than four and a half hours. So I should have a little token amount. So we're going to really get into assessing, uh, when we are hungry and that might change every day. Now it might look like some of you, the, the basic food. Now it might look like some of you the basic food plan, it might look like some of you the revamp food plan, it might look like some of you that where you, you know, you have breakfast, you have morning snack, you choose not to have lunch, you have your two afternoon snacks and dinner, or the next day, you choose not to have breakfast, you you have morning snack, you have lunch, you choose not to have your two afternoon snacks, and then

you have dinner, or you choose to have breakfast, morning snack, lunch, snack, snack, and choose not to have dinner. So it's still following the plan still following the guidelines. But this is where you really the basics change is you no longer have to force yourself to eat those token amounts if and when you're not hungry. That's really the simplest way to look at it. No more forcing yourself to eat if you're not hungry, unless you're going to go longer than those three and a half, four hours without eating. Sandra, this morning finally hit 80 pounds. I've been dancing with the same one to three pounds for about three weeks. My lowest low in 20 plus years. Third program signed up for the fall. That is amazing. That is amazing. That is amazing. That's a great way to end the day. Yes. Get your ass signed up for the fall. Everyone get your ass signed up for the fall.

Do not wait. I'm a big fan. I'm a big fan of manifesting. If you still have weight to lose, you want to know that you have that fall program. You know, you want to have a plan, whatever it would fall program, no fall program, make sure you have a plan. So next week we're going to roll out. Well, Sunday, we're going to roll the guidelines for week 11 and 12. We're not done yet. We're not done yet. You want to stick around. You want to stick around. You want to fall through. We want to finish. You want to be here at the end. So guidelines will be posted on Sunday. Read them over. Let us know if you've got any questions. We're also going to talk about next steps for those of you who are going to look to continue your weight loss journey. We are also going to

let you know everything that we know. We're working on that Bridging the Gap group. So those of you who are interested in joining our Bridging the Gap group, we'll give you information on that. Those of you who are ready for maintenance, we're going to give you all the information. You do not need to sign up for the maintenance group, although it's a great idea to do so. And I highly suggest it. We are still going to tell you everything that you need to do in order to be successful for maintenance. So you're going to want to stick around over the next couple of weeks. Um, that's it for me today. I got to go. I got to go find a dress for this wedding. I got to find a dress. I have like, I wear the same two dresses to every single wedding. It's literally the same dress, but in

two different colors and two different sizes, actually a small and a medium. And I think I've worn them to like 10 weddings. So I said to myself, I'm going to go buy myself a nice dress today. So I'm off to the mall to go find myself a dress. And then off to a wedding this afternoon. I hope wherever you are, whatever you're doing, you have a great weekend planned, whether it's exciting or just, you know, hanging around the house, which is one of my favorite things to do. I hope you have a fabulous wedding. Please pop into the Facebook support group at any time and let us know if you have any questions. I will be checking in, but I will not be going live. But I will see you all back here on Monday.

Have an amazing day, everyone. And I will see you later. Bye.