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Easiest Ways to Cut Calories Ever

okay. Very feel super buff, like we worked at. And if it worked out, um eso we want to close out by doing a couple things. First. I promised this. I did a informal of all my friends and family survey of like if you were to take health and energy course about any topics, what would it be? And everyone was giving me all these ideas which helped feed into our agenda. It was basically, What do you guys need to know? Interestingly enough, one thing that nearly everyone said in some format was It's just like the easiest way ever to cut calories or to burn calories or to lose weight. Or what can I do with very little change in my life that will just magically make them go away? And, you know, I think Steve said it earlier. We don't short of taking this magic pill that doesn't exist most the time. It's changing your mind, then changed in your life in slow and steady steps. That being said, there are tiny, inconsequential things you can do every day that are not hard, that are not difficult. Th...

at can add up to literally hundreds of calories a day, so we're going to step through them. We're gonna start, I mean, the easiest ways to cut calories. Ever since I was eight years old, I remember hearing Get your dressing your side when you order a salad, Order this dressing on the side That meant very little then to me, as I've gotten older as restaurant portions have increased and the fat content in dresses has had increased and as restaurants become a lot more liberal, but what they put on the salads, this is becoming a major thing. If you're not already doing this, there's zero. There's zero reason why you wouldn't do this, and I think the restaurant norm is four tablespoons. That's the restaurant norm of dressing, which, depending on what kind of dressing you get, it's anywhere from like a super low calorie, dressing up Teoh Buttermilk Ranch. This could be have toe 400 calories just gloved on your salad, and that you're not considering you're not thinking about. We've talked a lot about being deliberate. Um, just the easiest thing in the world. I went on the side. I had dinner with a friend. It's private. Two years ago, remember, we're out and I ordered the side like I just remotely do. It's a habit, the habits always on the side. Um, she's like, Oh, you're that girl. And I said, I go tell me just just as because why wouldn't you do that? You know, just why don't you do that? And just like, that would be a pain, the ass. And it is obviously close friend who by proxy was telling me I was a, um and, uh and I heard that. And I said, That's interesting, because when you specify any order changes when you're ordering out, three assumption is you don't wanna be Meg Ryan. And when Harry Met Sally being high maintenance and this and that which means that you're putting and you sort of power you have over how you want to feel every day into the perception that somebody else may, who's seeing about how many tables a day and how many people day might have some thought about you that you might be somebody that they find annoying for the fraction of a second they haven't experienced with you. We're talking about what you want most in life, what you want most in life is to be healthy if you cut 400 calories a day. I mean, within what, 10 days you was a pound. If your order to Saleh today. I mean, it's these air dramatic shifts. So those little things, if you are somebody feel self conscious about making changes to when you're ordering out just again like we talked about with spending on organic foods. Make the decision one time to decide four against. If you're gonna do things like this and then just make that your behavior so, um, just not single serving. I think this is interesting because, well, a couple things when I looked at the cereals, I think I talked to you guys earlier about when I pour cereal. And with one serial, it's a full cup. One of them once the 3/4 a cup, is a serving the Netherlands 1/2 cup picking and choosing the single foods that you know best and staying with one single serving and maximizing it with a serial perv example. If you're poor, 1/2 cup of cereal get really comfortable with a lot of milk, but I use almond milk and my sterile choosing between almond milk and whole milk. It is his little shifts, all the meals you have all day long. But considering what is a serving size and deciding that all day long missed it up. Um, how many people cope with oil? How do you do it? Reported reported. When you poured in, you have an average of two tablespoons. That's that's the average of how much oil some people will do a lot more. Some people try to do a little bit if you were to just use a misto, a spray or you guys in those oil sprayers like 22 bucks, 25 bucks at Target. You fill it up and it's less than 1/2 teaspoon, and it does the exact same job with very little change. So if you're talking about two tablespoons of oil, that's 200 calories. If you're cooking three meals a day, 600 calories, it's 600 calories that you don't have, and it was no change. You got what you needed out of making the pan oiled. You got the food. You unless you're going for a deep fried, highly oiled plate of something, you don't notice the difference. In fact, in my bug. You you might blot it, that you have too much stuff. So it's a little tiny change again. None of these things are costing you. They're not any work. You're not planking for 10 minutes like we're gonna do later. Um, care with cocktails. This is really interesting because we were just at the what if conference in the Dominican Republic. And everyone's out there having, like, every flavored drink, no demand, you know, like I steep cocktails. And I more so than drink names early, exotic and cool daylight umbrellas. But they're all, like, really having on the stirrups and the Sauer's in that alcohol on multiple shots. Um, I don't know that How many people realize how significant your drink choices when you're out having a drink? So, um, let's say you're on vacation with a friend. It's, you know, girlfriend and you're on a 10 day cruise, and everything you do is the same. You work out the same, you hang out the same, you dance the same, you eat the same. The only difference between you and your girlfriend is that she has to Long Island drinks tonight to Long Island cheese. Tonight and you have two glasses of pinot Grigio night. So you're obviously you're cranking. I'm I'm not advising that you go out and drink every night all the time. But if you were to Theoretically, that's the only difference to the two of you. So we're gonna take a super simple example. Basically, what's happening is you are consuming in your white wine. About 120 calories a serving. Your your friend is about 100 20 calories a serving. You, however, are consuming 13,200 more calories on vacation than she is. That is the difference between what is happening on this thing. You would have gained four pounds by consuming all these additional calories because ah la traditional Long Island I t. And give you all the details here is basically the average. The average fruity cocktail clocks in at about 250 calories, right? Most of them are pretty high in sugar. A large frozen margarita could be as high as 600 calories at a Tex Mex restaurant, Um, and again, this is compared to like you're both getting a drink. There's no changes. Not like you're depriving yourself. You're having 120 calories. Uh, hold this up. I use my weight. Thea, this 10 day vacation. Basically, it's take 13, calories. You're consuming 13,000 20 more calories at night for 10 days just by ordering a long island iced tea versus a white wine. You see that like and you don't you don't think at the end of days that you did much differently, did you? So that's the easiest way to gain £4 on vacation while your friend fades. Nothing. Um, so what else? Blocked with abandon. This is the other day I always been made fun of. I remember doing this in high school. I take my pizza and I take a bunch of napkins and they're like, You're disgusting. I'm like, I'm just that's like 100 calories a slice extra that you're consuming minimum. And if you get something that could be ordering a pizza and you get like a white pizza like a margherita pizza, for instance, the trick is they drizzle oil on the bottom that they put the cheese on, and then they put oil on top. And then there's the oil from the chiefs so, basically what you're being served in the amount of saturated fat and calories in that oil, you can block 100 to 200 slices, depending on what kind of peace it is. 102 100 calories, depending on what kind of pizza it is. Um, per slice. If you have 23 slices, we're talking guys 600 calories. That's that you didn't need or not need to enjoy that. And so, getting any of these hard? What is the number one resistance point to things like specified in your order or blood in your pizza? That might look stupid. Make a decision one time to commit to yourself versus any perception someone might have about choices you're making that are gonna make you feel better. At the other day, your waiter's gonna go home and not think of you. You're gonna go home and say, I wish I hadn't had 600 calories of dressing, um, non domination. This is really interesting, I said earlier about how significant was for me the simple act of putting down my fork between bites. At lunch, I saw people doing that. That was fantastic. What it does. Is it allows you to stop and rest and just enjoy. The other thing is to practice eating with your non dominant hand. If you are an over eater by nature, if you tend to just keep going if you're at a cocktail party, um, just think about using your left hand if you're right handed and vice a versa. This on average can save you depending on your normal eating habits and where you are. Up to 400 calories of just snacking, just extra snacking simply because you won't go so often for more because it's so uncomfortable when you have to stop and think about it again. You want to put as many bearers between you and the bad habit as possible. Eating with a non dominant hand puts a lot of barrier. It's like using chopsticks, and you don't know that you're doing like I'm gonna lose so much weight. So again, these air easy like easy things, right? As anything I said been like work and every one of them are hundreds of calories a day. You need calories to lose a pound. These are hundreds of calories a day, and then, if you just made these tiny shifts every day within 10 to 12 days. That's a pound. Um, fork drop already talked about that. Putting down the fork. I love that one. Clearly request no extras, So extra things in restaurants have become more and more excessive. I talked earlier about the chef who puts on the big Spoonful, the ladle full of butter after the past has been made. Then he stars it in so this machine, and as every extra fat in there she really wanted and say It's delicious. That's an extra that you don't even have control over because you don't see it. Another thing that you do see is when you order a pasta dish at an Italian restaurant and they put on 500 calories worth of melted cheese on top that they don't need to do. If you see a menu item and it says all that stuff and then says and smothered in cheese, just say you get the cheese. I'm still getting a pretty good smothering with everything else. Hamburgers. You're eating a hamburger, a veggie burger or any sort of sandwich. The rule of thumb is to butter the bun or oil the, But that's what they do. That's to make it taste year, right? So you're getting basically, it's called a burger for me to be a veggie burger. I'm getting a veggie burger back, and I have my bun and topped my butt on bottom. Assuming money, the whole thing again. These are little changes. At the very least. I have 100 calories of butter on top and 100 calories of butter on the bottom of this murder, and I'm gonna put ketchup mustard on it anyway, So I'm not even a taste it. So I'm literally consuming 200 more calories in that one meal that I don't get any advantage of. There's no win for me. It's idea. If you're gonna take in these extra calories, make sure they're worth it like that's not worth it. And so again, what's my resistance point? A reader? Can you take the butter off the one again? I don't care. Swap out your bubbles if you're still drinking coke, not to mention a brand soda. 150 calories, mostly sugar. Sugar converts to fat, and we know everything that happens with the sugar, right, So keep your bubbles do like a soda stream or sparkling water or anything else. But that's the most wasteful way to keep your calories. You should not be drinking your calories unless there egregious and then brush early again. Simple, easy habit. Every time they get from table, brush my teeth, that's all gonna dio. I loved how Kathleen said Our nutritionist said to close up the kitchen. And if you know, you keep eating, you keep snacking. You keep going. Just get a commitment and some support for people around you that I'm gonna leave. I'm gonna leave that vicinity. Maybe you do the cooking and they do the cleaning. I don't know what it is, but brushing your teeth right away is a trigger that tells you everywhere I'm done. Psychologically, it doesn't feel good. That taste isn't something that you're actually craving anymore. It's a really easy thing of in a brush my teeth. Now, instead of an hour and 1/2 and make it easy, you have a toothbrush and toothpaste downstairs. Bathroom. That's it. Are these not like the 10 easiest things in the world? Is there any reason you couldn't do any of them? What's that? What I always That's called coffee killers. That's a big one, isn't it? Um, Coffee killers. Thank you very much. Andrew, Your a wonderful student. I'm very glad you're here. Uh, okay. Come. Flu. Always. And from Columbus, Ohio, I mentioned earlier. This is my father who all the way from Columbus, Ohio. Kartik. Eight seconds to tell him a little about your background. It's important. It's very important. My father has Ah, had two heart attacks before the age of 50. Currently has a stent in your chest. Had gall platter. Oh, God. I could do it. And a workshop. Ah, gall bladder surgery with a major infection afterwards. That was really scary and dangerous. Um, smoked for 40 years and, ah, eight. Many sausages, many sausages and campuses and etcetera, etcetera. Um, he has started really paying attention to his health recently. After was tutor new two knee surgeries. Yeah, um, just has started really in cholesterol and ah, lot of issues started. Basically, carry started liking the idea of feeling better. And late last year, I started juicing and switching out your eating habits and taking out saturated fats. And it was last time you had a burger no, been a while and six months now. Wow. Wow. And like, literally, we were at his house, um, their whole family. And he made me king while poured for breakfast. And I was like, This is wonderful. And he's like, How do you pronounce this? So, um, I remember I went, We went home a Christmas, and I saw all the changes. Not only in their lives, not not just my father, but my mother to, but also their kitchen, like their pantry. Looks like my pantry now. And their fridge. It just I was amazed. Normally we walk, we go back, we have to make a plan for how to eat at my parents house on way. Didn't have to have any plan. Everything was so inviting and delicious. And I'm so proud of. You are really very proud of you. And and then on his birthday, I said, I'm doing this health and Energy course in Seattle. Washington. Is there any chance you'd want to come out? And I was waiting for the No and he said, you know, I think I would. And so you've got to make a video is like, Okay, how do I do that. I said you gotta submitted on Twitter is like, spell that. Ah, but he did all that. He came all the way out. You've been so active and interested in focused the whole time. And I'm very grateful for you. Well, I appreciate you stopping. Um, I don't know what we were saying before that. I help that in the whole time. Coffee killers. Coffee killer. So this is perfect. So coffee, Coffee For us, For many people, especially we're here in Seattle is an institution. Eso coffee by itself is actually really low calorie and fine. What a lot of people don't know is that they start adding all these extras on their coffee. They know it's a little higher and sugar a little higher in fat. I want to just read off a few very popular coffee drinks to tell the difference between a coffee, which is four calories a coffee. Um, and what we get A 22 ounce caramel frappe is 680 calories and 88 grams of fat, 88 grams of sugar. Excuse me, which becomes fat. A 24 ounce chocolate coffee crunch. Jave Akula is 760 calories and 99 grams of sugar. A 32 ounce ice blended triple chocolate mocha is calories, 22 grams of fat and 188 grams of sugar. Um, and And if you think you're doing pretty well, you're like, you know what? I know when it's got the words. I splendid whipped cream chocolate. That's probably bad. I'm not gonna do that. I'm gonna do something a little easier. I'm gonna do a just a ounce cafe mocha. That's not bad, right? Except it's 400 calories, 33 grams of sugar and 22 grams of fat when you order it with milk, which is how most people do order it when they don't specify otherwise. And this is your just getting a coffee, you just grabbing a coffee. And I think that's part of the problem. Is there such exorbitant, uh, not just servings, but sugar and cholesterol and salt and all these four things, and a lot of the times we're not most of this list. You're not consciously choosing it. You just ordered a salad with the 400 plus calories on top. You're just ordering a burger that happens to have 200 calories of hitting butter with saturated fat in it. You're just getting a coffee, which is colors. So being more conscious of these little swaps and and going out and being deliberate about how you're gonna treat your body and how kind you're gonna be to your body easiest ways to cut calories ever. OK, any questions about that? So let's talk about from now. From here, we've spent two full days consciously repeating a lot of messages. How many times have you heard us talk about the power of food, the power of food as medicine as fuel, A za way to boost your mood and make you feel better? So you're making better choices. I want to talk about a plan that you are all individually making. I'd like you to write this down as we're talking and please at home the same thing if you have an easy access to your calendar. If you're watching on your laptop, if you can pull up your calendar, this will be powerful. To simply start here. Your plan. Call it. Call it what you want. I love how? Steve said Teoh, you know, make yourself your own superhero. Maybe this is your green goblin plan or whatever it is for you. Um, start at the very, very beginning of looking at time. Okay, Um, we're gonna dio. Actually, I pop one slide, we move us around in position. This before time. Of course, is let me remind you real quick. At the very beginning of this program, we talked about your commitment, what you want the most. So at the very beginning. And you heard this all along from every one of our amazing guest instructors was Why do you want this in one form or another? Identify why you want it. Because if you don't know what you care about and why you're going for it and why it matters to you, it's not as significant that you do it. So first and foremost, of course, is why you want this. Your new identity, your y identity is Drew called it too. Um, so we'll start out there and then first step after we know what that is is we're going to carve it out. We're looking our time first, because what do we hear? All the time. I don't have enough time. That's it. So it's like, Let's identify that first part. I don't have enough time. Let's look at our time and let's carve it out. How? What is the minimum that you can commit? Teoh? Let's say you came out of this course and you So you know what? After everything I saw, I know I want to dio wouldn't make I'm just a startled gentle I'm gonna make three homemade meals a week. I saw Scott walk us exactly through how to make a couple dishes. That Chile took 12 minutes. It was a whole food product. Um, so I know that I can commit to at least three dinners. I know. I can say I want to juice, uh, three days a week. Let's just keep it up with the three days a week cause they could be intermittent. I know that the little workout Stargate we just did took that could do that three days a week for 20 minutes. So I'm just gonna put those in all my calendar Wednesday nights. I'm gonna make a meal home Thursday mornings. I juice on and on and on, so carve it out, Um, and make sure it's literally written with those time chunks. Next is set your minimum for carving out time. What are you going to do with that time when it comes to working out? Is it gonna be dedicate the whole thing to strength training? I'm gonna do cardio. I'm gonna be mixing it up. What are your minimums? How many days a week do you want to get strong? How many days a week? Do you just want to move and get those that serotonin and dopamine going Everything. How many days a week? Are you just gonna hug people for 20 seconds, All day long and right? Friday's my creepy day. Write it out. Um, and then in terms of same thing with the food, if you're gonna commit to a few days a week that you're gonna do it. What is it? What's my minimum that I'm gonna provide? I'm gonna go to a really great whole foods that day. I'm gonna actually, when I do Ah, homemade meal. I'm gonna make pasta this night or a a pure paleo meal that night are pure plant based meal. That night, whatever it ISS set your minimums. Okay, so here's the other part that gets left out of a lot of plans. And I really want you to take this one to heart. Don't do anything. Don't do anything. All I want you to do is carve it out first and take the time where you would be doing it to think about doing it. How freakin easy is that? I'm asking you to think most of time. I'm saying think less decide less. Now that's all you have to do is say right about this time. I'd be doing my do my plank. What about now? I'd be shopping at Whole Foods right about now. I'd be in the kitchen with my kids, and you're just visualizing it. You're getting starts off in the frame of mind of taking that time. And what will happen if you're doing this in the way that could be extremely effective, is you start now, you're I'm tired of thinking about it. I want to do it 1 to 2 weeks based on your personality. All you're doing is you've carved out the time you have it now you don't have to actually do anything because we don't. We don't want to rush all in. We have the plan ahead of time. We know we know why we're doing this. So we're not the Was it the underpants? Gnomes? We know what number two is. How to get to our profit. Um and so all we're doing is just thinking about it. That's it. That's that's the gentlest way in. I can imagine. Then we're gonna actually start transitioning in. So transitioning in is gonna mean different things to different people. For some of you, it might be like All right, I'm going. I'm doing the circuit the whole way round. For another people, it might be like this transition will be five minutes this week. And next week's going to 10 again. Back to what Kathleen said about no yourself. If you're someone who if you know, you've got to slowly move in, you're gonna get impatient. You're like I'm ready. I've been thinking about I want to go. Then go. This is your plan. So determine what is the simplest way to get into it. And I want you to keep this in mind cause it's so it zee. It's the maker Break again and again. We need you to feel like you want to do it. You must always feel like you want to do it. If you don't feel like you want to do it, you either won't do it or you'll do it. You hate it so you won't do it for that long. That's how we work. Two out of three brains need to be on your side. Europe till Ian System is going to say I don't want to move. I don't eat good. Give me the cheapen. The easy all the time is I just don't want to do stuff. Your logical reasoning brain is going to decide on your what you said ahead of time. Why you're doing this, Why you care about it. It's pretty steady as long as you care about it. It's that emotional thing. Like, how do I keep wanting to do this? And when you're making that list of those things that go into it that that complete walk through of how we boost your serotonin, how a boost? Your dopamine, those air everyday things had another banana this morning. These are everyday things. Um and then we're and then explore. I put exploring there is, if you find yourself saying you know what, That's where is it? Uh, there. If you find yourself having a resistance to certain foods, you try and you didn't like it a resistance, Certain exercises that you're just like You know what? I tried exercising. I went to the gym that one time sucked. So I'm not an exerciser. No, you haven't done karate yet. And I would do this. I would list. I would step through one at a time and explore the things that you like the foods that you like because this quote I love this quote. Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing it. It's stupid. Do you automatically get that? I hope you dio I hope you do. If you think I'm not really only like healthy foods, what have you tried? I don't really like working out. What have you done in that time? Don't limit your own South, so make sure you explore you are a beautiful fish. Next document your upsides journal this journalists across the board Whether it's tracking your progress, the photos that you can take with this new app that seat's gonna develop of you. Take a photo of the mirror, um, or whether it's again. There's several ways to measure self. It's on the scale. It's in the mirror. It's your measurements. It's the caliper. Whatever it is, go ahead and see how you're progressing and go with the one that's the best. Don't kind of don't Most of us judge ourselves how we're doing worse. Go with what you're doing best. How do you feel every day? Like I said, I keep a journal each and every day that focuses on three things. Actually keep four journals when I think about but three things that are in the one system that has to do with what foods are you. And again, it's not just a journal tracker. For me, it's a meal planner. So since I know what meals I eat a lot, I just open it up and I know that I just type in 22 letters on my Net diary and I've got okay, Kindleberger That's that's lunch s so you can kind of have it all set up so you don't make any decisions. But The other thing, too, is that you can see every week. How you doing? At the end of the day, you can say I'm pretty much I'm good. I'm at my steady pace. Apparently, I have, ah, large chocolate cake right now, albeit 4000 calories. It's a little I, um, and the same thing with fitness so kind of tracking as you go, because when you see that when you look back and see if you did the last two weeks, that feels so good, that really does. That's a reward for yourself to kind of keep going on. And then the other thing I track in there is, ah, mood. I think about my mood because I know that my mood doesn't just happen to me. I know that I have to go out and get it. I know I have to find it, and there's ways I can build it in each and every day, and I will see right there kind of fell down, kind of felt hard. I have worked on for days, so document your upsides and then expand whether it has to do with I tried that one little meal. I didn't work or that I did. Ah, my little weight system here. My body weight system. And I only did three reps each. Now I'm gonna go to 10 reps each. Just keep expanding and keep growing until all these healthy steps add up. And suddenly you are what you dio. You are the healthy person because you have the healthy lifestyle and you worked your way up to it as gently as possible. This is really, really gentle, isn't it? Every single one of these steps. Okay, Two last things. One I want to do an extra sum up because I don't want you walking out here all saying, Yeah, that was really inspiring and fun, but I think the action items out of it. Action, Action, action! If you took the last two days and put it all together and said, OK, I've got my plan and know what to do. Have carved it out. What should I start with? Here we go. Here's what you start with. Plug in your water. Start with your water P a lot. Celebrate your urine right there. And this is a simple as a timer. When I said a time Oh, I got this A couple questions on Twitter about this when I set a timer. I mean, literally have a little alarm in your phone. You've got something where you can set a little time Or if you have to buy a little kind of alarm Just having your purse because you don't believe in phones, Do it. Set a timer and just make sure you commit to every single meal you eat. You have a water. It's really simple breakfast without fail every day. Breakfast. Make it high protein making high fiber. You're going to set yourself up in the best mood possible to break that fast. You're gonna snack, snack poorly, less, and you're gonna over eat less. Eliminate triggers. I said before how I thought it was goofy to get the things at your house. That kind of set you off. Get them out of your house. You don't want to bother to get in your clothes and few in the car and go to the store to get them. Eliminate the triggers in your house. This is your list. This is what you're going to do. This is in your action plan. Um, decide before you go the easiest thing in the world is to stop making decisions. Once you get there. When you're in a restaurant and you open up a track cheesecake factory, you open up this menu. I was like, What do you want your like home? I have to finish my thesis first. I mean, it's incredible, and it's very tempting. Menus Air written to inspire you to over each. That is the point. They're designed their marketing to you. So go online when you're not hungry after you've eaten, determine what you eat at certain places and just order when you get there. Keep your menu closed. Don't don't make it harder on yourself, we said. Eliminate the barriers. Eliminate the barriers to you and your success. You know what you want Most don't get tripped up by their great marketing, and they're great advertising sleep. Commit to sleeping, sleep, sleep, Sleep said about time. Be a kid again, said at that time. Look at it that way. I am a kid again. Social activities. Start planning your social activities around things that that make you move. The amount of people Kathleen mention This is mourning the amount of people who plan all their activities. It has to be around lunch, dinner or drink lunch, dinner, a drink. You could also plan around going for a walk, going to a game, going to a movie, try to consciously create the change in your social activities. Still, do them still connect, but don't make your whole world wrapped up in food TV. I love the idea of putting her TV in the closet. I actually like TV, but we don't watch a lot of and and we watch what's pre recorded that we really, really like. The studies on television watching and overeating or insane. The connectivity between the two are insane. Television and obesity just go hand in hand for so many reasons. Snacking the fact that you're moving, lest on and on and on sugar just really look at sugar to try to tell you to cut out sugar. That's too hard. I haven't cut out sugar, I very little sugar. I look for it and I enjoy it in small doses. But that's on your list. Sugar merchandise and eliminate merchandise. The food to you you get on your side make the food look really appealing. Leave it out, merchandise. It to your family by merchandising. I mean, when you walk past a store window and everything looks so appealing and you want to go in and get do that for you in your home. Juicing is a wonderful way to do this because you have to pull out all these fruits and veggies and you need to put can't put it on your fridge and your counters full with, like lemons and limes and payers and peaches and your merchandising right there. Or if you don't eat fruit, broccoli, kale, stock on and then eliminate. If you're opening up the fridge and the first thing you see all the bad foods, you're gonna grab it. I think the studies or something like seven out of 10 times you grab what's right in front of you right away. So eliminate the things right in front. They're gonna tempt you. Um, journal. I talked earlier about tracking. This is different. Journal is how do you feel each and every day. I don't have you already keeping a journal. Um, and what kind of format it's in? I realized when I switched from paper. I've kept a journal my whole life, and I realized when I switched from the physical journals with a pen to a journal app on my IPad. I now now in journal all the time cause it's always with me. I have a lock code on it. I have it downloaded to a little USB drive, so I have it nice and safe. Where's before? L was head book journals. Now I write so freely and Raleigh, I can't imagine somebody actually look at my journal. God don't know those things about me. Um, the the idea is eliminate the bears between you and what you want the most. If journaling and a physical journal with a pen require some effort activity and you're not always with your journal because sometimes in another room you're somewhere else eliminated in journal with what you have journaling gets, you'd understand your feelings. You want to have your feelings on your side. Um, which perfectly lead us to getting you on your side, right. We went through all of this over the last two days, all of these words that you can't read cause I wrote them in my handwriting. But that what we started out by talking about our mind set we talked about that. I can't overemphasize the idea of getting your brain chemistry to work for you. When your big brain chemistry is messed up, you tend to feel low. If in 10 feel, Dad and you made bad decisions when you're heightened and you're motivated, you're constantly, naturally making better decisions. Um, we went through the idea of food for fuel. You saw exactly what to do, had a cook and chopped and put it all together. Um, juicing. Who here does not want to juice? Does anybody never wanted use again? Who wants to do this? I mean, what's wrong with I can't even see a downside of that. That's absolutely fantastic. And it's fresh and it's delicious. Um, and then we went into the idea of family this. I talked to a couple people afterwards about health for your family. How many people hadn't really thought about bring everyone, and they almost think that they have to do it in spite of the people around them. The idea is to attract and bring them in and do sport each other, um and then all the way down to a simple exercise. Nutritious. I love the psychological view of how food is tied to our feelings. Um, And now you have your plan. So want to ask you one by one, just really quickly? Because I know we're getting close. What are you gonna do from here? What? What is your What's your take away? What are you planning to dio completely to put you to stop? Do you want to start, dear? They had, like, what do you? Okay, so I wrote down a couple things that I think I'm gonna start doing. I am going to start doing Yeah, so are absolutely already work out, like, four days a week. But I'm gonna make many of most of those days strength. Just focus on that. I mean, I'll still do the cardio, but I think three of the four Yes, I'll do that on. Do you want to start juicing? The one thing it for that it will start to think. Yeah, I will start. Just it's expensive. Like to buy a juicer. And I'm a little nervous about that, cause I don't really want to put the money into that right now. Okay, So I would love to just say quick comment on that in terms that we talked about the investment. If you think about what it's gonna do for you, how it's gonna change, how you feel and you buy it one time and it's done, then you use it. Use it and use it and juicers anywhere from $50 toe cash like 600 or 700. So there's a range in there, but what a lot of people do is they start with a cheaper version until they realize you know what. I don't live without this, and this is getting annoying to me because it's not as easy. And then they upgrade after they make it worth it. So you could do kind of a trial in that respect and actually the juicing ingredients. When you think about how much you're getting from them, I mean a bag. Kayla Harris Teeter. A bag of kale is a dollar like a lot of people think these exorbitantly expensive depends on what you're getting and how much it costs. You can get things and peel them to manage issues with organic and stuff, so it I just don't start with its extensive. Yeah, and in the whole time I've been like, Definitely thinking. I need to not have that mentality because obviously, like I spend, what, $3 on coffee every morning. That's ridiculous. Can part of that are not the there? Yeah, I've moved past that. Yeah. Awesome. So, yeah, I think so. But But that's part of making the decision and then don't struggle over time. Like, you know who. Every time I go shopping for juicing, it's expensive. Like No, I'm investing in to save so much money later. Really? Yeah. Awesome. Okay, okay. Minds a little bit long. Okay? But all times into one thing. So first things first, I'm gonna take care of me more efficiently. So I'm going to do three days of strength training in 20 minutes bursts each week starting Saturday when I get home. Wonder. So I'm gonna start that right away. Um, rather than, you know, squats in the shower planks, screen TV. I might still do that, cause it's fun, but whatever for? But more importantly, I'm gonna add 30 minutes of family active, active, active family time every single day. So tennis walking the dog, going to the market for fresh vegetables. Whatever it is, we're going to 30 minutes of active family time every day. And with that Sydenham eat that dinner every night at the table because that's something we're not good at except for the night. So we have lacrosse practice, You know, we can't be home for their things, but on those nights, we're not gonna eat in the car often. Eso we'll make that one work. We're gonna You also, uh, add the kids into the kitchen, which is something I haven't done so far because they've been doing homework while I'm making dinner. So now forget that they're gonna help me make meals, and we're gonna do one day a week is gonna be family meal prep. We're gonna planet. We're going to the grocery list. We're going shopping together, and we're gonna make it happen. That makes me so happy, huh? That's wonderful. Thank you. So the first thing we're gonna do is have a family meeting and decide. Well, I'm gonna tell them, but wear making some changes and our diet and what that all entails and come to an agreement about it. And I was really thinking about how to integrate the exercises that Steve had shown us. And I think that's something that my kids and I could do together. Absolutely. And they would have fun doing it after I have to teach my four year old not to grab my leg and hold on to me. Well, thanks. Yeah, exactly. But Susannah had a really good idea earlier for me about making like, a chart. And, you know, every time he doesn't excite single, put a sticker on the chart. The right. Yeah, I can definitely some. And what you're building in him? Yeah, exactly that, too. And he's got enough energy toe out. Run us all anyway, So it's all good, is wonderful. Excellent. Well, I mean, I want to say ditto to what you said because that was kind of we've had a lot of of off camera conversations. Um, and I think we're on the same page with that, um, which all goes back to. I just want to be the best mom that I can be. That's something that you know, that really important everybody. But it's been, um, really important to me right now. Especially, um just from here. Um, but yeah, just be a better mother and take more responsibility and taking care of myself and and taking care of my Children you're committing. I'm all writing. I am. I am taking. Yeah, good. Committing to taking risk your ability for me. Good. My husband I love him to t o. Um, I think what I really need to do is take a look at my excuses and why make them? Because we just moved to California from New York City and in New York City. I had every excuse in the book. It was too dangerous to work out at night. I hate working on Jim. The weather was crappy, blah, blah, blah. I didn't have time. I was pregnant and a newborn blah, blah, blah. But now I'm in California and it's so beautiful. Ends. There's no excuses yet. I still make them, so I really wanna probably journaling. I'm a journal or two. I think I'm really need Teoh. Look at why I make the excuses and come down to figure it out. What that is, Um, because I know how to work out. I just need to know why I don't like toe workout anymore. Um and I think something Sarah and I figured out sitting next to each other. Or at least I figured out say, next to Sarah. Um, I have this hunting. This is for you. I this really amazing husband who is really into nutrition and athletic stuff and juicing all the stuff. And I think I've actually sabotage his fitness because it made me feel guilty that I didn't wanna work out and be nutritious. So, um wow, that's why I not only was getting in my own way, but I got into his way because his way was making me feel guilty about my bad way. So I'm going to get out of my own way, and I'm also gonna get out of his way. That's really powerful. That's amazing. That maybe for Cliff to So, um, honey, your doughnuts now, Well, I decided to be an analistas wedding, so they do that. I have to continue my juicing and I'm decided that I've do it. I think I'll do it more often. Now, buy organic foods rather than the cheaper version. And having appeal, everything takes less time. Actually, I noticed he was doing the cucumbers without peeling them. I always have to peel mine and my German Shepherd is gonna go for long walks from that one. Very good. Thank you. Okay. First, I'm gonna take your great advice to do nothing and think about it because I'm actually going to the beach with my family. And, you know, I was worried, like, you know, death to go buy a juicer, you know? No. Visualize it all and get some sleep with three small Children. I catch allies it schedule it, then gonna set myself a bedtime. Yeah, that's gonna be really hard and have a family meeting because it's a daily battle. Daily struggle for me. Probably more than anyone else to decide. Okay, that's what the kids are gonna have for lunch at school. What? We're gonna have a dinner, and everybody's gonna have something different. But no, I'm not gonna do that anymore. Good. Not to mention everything else. Everyone said and you know I'm a older mom, sort of. Right. But, um, you know, I want to be here long term. I want to be here for my Children's wedding. You know, don't know about my grandkids. But you didn't maybe know you will be waiting their language. You will write. So thank you, Cameron. All the guests and everyone says fabulous. Thank you. Um, first, I want to say thank you, Tamra. And thank you to all everyone that you had on. Thank you to create a life for throwing this. It's been wonderful. Um, not only have you changed me, you've changed my internal dialogue and how I'm perceived myself when I first it down and you said we're going to do a plan. We're gonna make a plan. I flipped out in my head, I thought, Okay, so I've got a studio opening and gallery show of doing a workshop. I have to work. I have to edit. I have to do taxes, have to make a plan. But really, once you started, um, speaking deaths and really speaking to how easy it is and how I need to put myself first and how I need to be important to myself and just changed my whole perception. And so thank you so much for that. I really I got so much out of it, and I know that my life is gonna change immensely after today. So what I'm gonna put in place, um, is me. I'm gonna put myself first, so Thank you, sir. Good one. Thank you. Big. You