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IN THIS PASS YOU RECEIVE:
My story and how I lost 26 pounds and overcame emotional binge eating
Complete Mindset Pass
Complete Meal Pass
Complete Workout Pass
“A healthy lifestyle that is Sustainable.”
ABOUT ME MY 26 POUND WEIGHT LOSS JOURNEY
"You never had a problem with weight though, so you don't get it." HA If I could make this font size 72 I would. But it would take up most the “pass” lol. My mom would shake her head laughing remembering all the times I would cry in the dressing room trying to find jeans that fit. Or how she would try to avoid "abercrombie and fitch" bc it was too loud and the smell was too strong, but really she was trying to protect me from the fact that at that time (don't know about now) they didn't go up to my size. I was a professional dancer. I have been told I would have gotten this job if I wasn't so big. I have been told the job is yours, if you lose 10 lbs. It was devastating to hear, but I knew it was true if I wanted to be a dancer I would have to make drastic changes in my eating.
THE PROBLEM WAS: I was an emotional binge eater. I remember sitting down eating 2-5 thousand calories worth of food and when my brother would walk in our apartment I would hide all the evidence! I remember once in college I ate a Butterfinger bar at the vending machine so fast that I could have another one in front of people and they would think it was just one. Here goes (big breath)... Before I moved to LA about 6 or 7 years ago I actually had given up on ever losing weight that I got LIPOSUCTION on my stomach. yep, it's true. My family looked at me like I was CRAZY trying to talk me out of it, but I was hopeless. I tried a nutritionist, I tried starving myself (that lasted 3 hours lol), I tried being at the gym 3 hours a day, I am even a Certified Trainer and I couldn’t figure it out! I tried EVERYTHING... or so I thought. I wanted to be a dancer and I couldn't lose the weight. It was great for about 3 months after the surgery however it looked unnatural to me and to my surprise I still FELT fat. Of course, after the surgery I still had an unhealthy mental mindset and was continuing to eat just as bad as I always had. I ended up gaining ALL IF NOT MORE the weight back and then some.
I met my coach and now business/life partner Joseph Oniwor and I wanted to improve my focus... My mom, again, bless her heart (she was my GO-TO for ALL my weight issues) told me if I ate more salmon/better it would improve my focus.
I jumped on a Herbalife Nutrition Program and fitness regimen. The rest well... to me in my mind is a miracle. I lost 26 lbs of body fat in 90 days and have been able to control my weight AND eating ever since! WHY am I telling you this? I am doing this because I want you to know you are not alone. If I can touch one person's heart then this post is well worth it. I have been to the mountain top with weight and body issues, I have been so incredibly hopeless and self hating to do something as drastic as what I have done. I want you to know that there is possibility and I know this to be true. You are amazing, you are valuable, you are worthy, you are important and YOU MATTER. Surgery may be the answer for you if its gastric or something else... I AM NOT A DOCTOR. All I am asking is that you give nutrition a shot first and if in 30 days you don't see you are on your way to your dream self I would be surprised.
I think back to that girl, scared, fearful, depressed, confused, self hating, feeling unworthy, feeling hopeless and I tell her, "I love you, you matter, you are so beautiful, you are loved, you are NOT alone, and you don't have to do this to feel better about yourself, there is another way."
I have now dedicated my life to helping and supporting others on their journey. I absolutley love watching women step into their greatest selves and GLOW! Whether it be a new dress, a mental
Complete Mindset Pass
Fitness Journeys are 100% MINDSET! In order to get to where you want to go you get to MASTER YOUR MIND! A lot of times people will focus on what they DON’T want instead of what they DO WANT!
In this section we will go over what you your goals are in this next week and your FOREVER GOALS! I feel _______ now that. I am ______ pounds and ______ ____________________________________________________ ____________________________________________________ ____________________________________________________ ____________________________________________________ ____________________________________________________ ____________________________________________________ ____________________________________________________
WHAT MAKES YOU GLOW?
“Gratitude is the Great multiplier” Throughout the next 7 days you will create a gratitude journal!
On 1 side you will put what you ARE grateful for On the other side you are going to put what you are grateful for that hasn’t happened yet! *** Still in present tense!
Daily Journal Prompts: DAY 1
What do I believe I deserve in terms of my body?
DAY 2 DAY 3
I am beautiful because…
The reasons I eat when I am not hungry are because – INCLUDE what else you could do instead!
DAY 4
The reasons I am going to succeed this time are
DAY 5
What is my “WHY”- You are looking for tears here! DIG DEEP!
DAY 6
Detail a day in the life of you when you are at your goal weight!
DAY 7
Acknowledging day! What are you so proud of yourself for!
Complete Meal Pass
7-DAY
H A P P Y E A T I N G EVERY MEA
MONDAY
TUESDAY
WEDNESDAY
2–3 H O U R S THURSDAY
FRIDAY
SATURDAY
B F A S T
Protein Shake
PROTEIN Pancakes
Protein Oatmeal
Protein Waffles
Protein Smoothie
Greek yougurt Quineao and with berries Protein
S N A C
Brown Rice cake and veggie spread
Orange & Almond
Hummus and Vegetables
Egg White Omelet and Cheddar Cheese
Celery Sticks And Peanut Better
Cottage Cheese And Blueberries
Protein Bar: -Cliff -LUNA -KIND
Chicken soup and kale
Deli Turkey Sandwich on wheat bread and carrots
Chicken salad stuffed avocado
LEFTOVERS WOOOHO OO!
Chicken breast and brown rice
Salad: Lettuce cherry tom, hard boiled eggs and bell peppers
Grilled chicken salad with honey mustard
Greek yogurt, blueberries, and granola
Greek yogurt and strawberrie s
Lentil over Kale with balsamic dressing
Quinoa, 1 tsp honey 1 tsp PB Cinnamon Chopped apple
Roasted chickpeas over veggies
Chicken Sweet potato and veggie
Fried brown rice with 4 eggs 2 peppers, and ½ onions
Tempeh over steamed vegetables
Veggie burger tomato pepper and Dijon mustard
Farro lentils seeds veggies and cherry tomatoes
Hot protein chocolate. Mmm
Apple and almond butter
Not hungry and that’s ok!
Sweet potato with brow sugar
Banana with peanut butter and honey
L U N C H
S N A C K
D I N N E R
S N A C K
D A T E
N I G H T
CELEBRATION MEAL! HAVE WHAT YOU WANT
Avocado with balsamic
Crispy tofu over vegetables with brown rice
Popcorn with chocolate
THINGS TO KNOW FOR MEALS THIS WEEK:
1
Get GOOD quality for protein shakes and meals! http://bit.ly/MyGoToProtein to get what I use with a 20% discount! COUPON: FREE7DAYPROMO You want it to be made in its own facility not a mass producer!
2
CELEBRATION MEAL: Choose something that you know you can bounce back from! Have ONE meal of your choice without feeling guilty! WOOHOOO
3
SHOOT FOR 1 gallon of water per day! DRINK ALL THE WATER!
4
6th meal or small snack is optional. If you are hunry… eat. If you are not… Don’t. Simple – not always easy!
5
You want to eat the first 30 minutes of your day to KICKSTART your metabolism and you also WANT to eat every 2-3 hours do keep your metabolism going ---STAR BOLD ITALIC THIS! SO IMPORTANT!
6
Have FUN and do NOT be too hard on yourself. If you skip a meal or have too much or a slip up DO NOT BEAT YOURSELF UP! This is a lifestyle change and its meant to be sustainable FOREVER!
Complete Fitness Guide
Exercise Set 1
DAY 1 MAJOR: CHEST/ MINOR: BACK & TRICEP: Exercise Set 2
1a. Bench Press 3 x 10 1b. Step ups 3 x 20 each leg (Lowest Plyometric box)
2a. Lat pull downs 3x10 2b. Jumping Jacks. 40, 50, 60
Abs on Fleek
Exercise Set 3
Cable Crunches 4 x 10
3a. DB Chest Flies 3 x 10 3b. Spiderman 3 x 10 each leg
Cardio 15 minutes treadmill inclined walking (10%+ incline grade)
DAY 2 #LegDAY: Exercise Set 1
Exercise Set 2
1a. Weighted Squats 3 x 10 1b. Walking Lunges 3 x 10 each leg
2a. Abductor 3 x 10 2b. Adductors 3 x 10
Exercise Set 3
Cardio Queen
3A: Jump Squats 3 x 10 3B: Ski Jumps 3 x 10
Stairs 15 min
DAY 3 BICEPS & Triceps Exercise Set 1
Exercise Set 2
1a Bicep Curls 3 x 10 1b. Tricep over head Exctensions 3 x 10
2a. Tricep Dips 3 x 10 2b. Hammer Curls 3 x 10
Exercise Set 3
Abs on Fleek 2 rounds Each (Do not stop until end of round)
3A. Rope Triceps Pushdowns 3 x 10 3B. Pushups 3 x 10
Cardio Queen 15min incline treadmill
1a. Crunches 25 1b. Toe touches 15 1c. Leg Raises 15 1d. Ankle Touches 15 each
DAY 4: BOOTY WORK! Exercise Set 1
Exercise Set 2
1a. Wide Stance Squats- 3 × 10 1b.Step ups 30 sec
2a. Straight Leg Dead lift 2b.Lying Hamstring Curls 3 x 10 1b.
Exercise Set 3
Exercise Set 4
3a. Side Lunge 3 x 10 each leg 3b. Wide Stance squat jumps 3 x 10
4a. Hip Thrusters 3 x 10 4b. Curtsey Squats 3 x 10 each leg.
Cardio Queen 15 min Treadmill machine (high incline " to target hamstrings & Glutes)
DAY FIVE: BACK/SHOULDERS
Exercise Set 1
Exercise Set 2
1a. Machine Assisted Pull-ups 3 x 5 1b. Push Ups 3 x 10
2a. Plate Front Raises 3 x 10 2b. Machine Military Presses 3 x 10
Exercise Set 3
Abs on Fleek
3a. DB Rows 3 x 10 3b. Back Flys with straight arms Lifts 3 x 1
1a.Buso Ball V-situp pass 3 x 10 1b. Machine Crunches 3 x 12
Cardio Queen Power Walk Incline Treadmill 15 min 5 minutes 5 incline 5 minutes 10 Incline 5 minutes 15 Incline
THAT COMPLETES THE 7 DAY PASS! SUPER EXCITED you chose to take yourself on for 7 days! Incredible! There are so many ways to get involved in the GLOW EMPIRE COMMUNITY! CLICK HERE TO JUMP ON THE FULL #GLOWGETTER PACKAGE FOR UPTIMUM RESULTS! As a SPECIAL OFFER to OUR 7 DAY PASS GIRLS we are offering a 25% Discount off of your COMPLETE WEIGHT LOSS PLAN! CLICK BELOW TO GET YOUR PRODUCTS!