Evolve Yourself to Lose Weight in 2025

Are you ready to lose weight in 2025?  But instead of going through another cycle of.....

diet....
lose weight....
promise to keep weight off.....
gain weight back....
shame yourself because you always do this.....

I have a better, more lovely, more powerful, more MODERN way of losing weight.

I suggest you lose weight forever by evolving yourself.  

Changing you.  Changing your mindset and your habits.

Not in a perfectionistic, all or none way.....but in a "learn how to eat better forever" way.

On the podcast this New Years Eve, I am teaching you what needs to happen for you to evolve yourself to lose weight forever in 2025.

Happy New Years, and happy listening!

Interested in working with me? Find my website here: https://courtneygraycoaching.com/workwithme

Transcript

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Music. Welcome to Modern body, modern life, the podcast for women who want to lose weight permanently, feel in control around food and learn how to stop obsessing about their body and food, a modern way of thinking about your weight, your body and your life includes mindset. I'm body and life coach, Courtney Gray, and each week I'm going to teach you the mindset tools that are necessary for changing the way you eat forever. We will uncover why you're eating when you said you were going to stop, what to do when you're really craving something, and how important it is to decide what you want to believe is possible for you. I believe we can get in the best shape of our lives at any age, a modern body, a modern life, all starts in your mind, and when you learn how to manage that, losing weight permanently becomes so much easier. Welcome to the podcast. Episode 58 evolve yourself to lose weight in 2025 Happy New Year's Eve. I think this is the first time I've ever done a podcast on New Year's Eve, and I'm really excited that that is when this podcast is going to drop to you. So this podcast, I've prepped like I always do for my podcast, but I am just feeling cozy. I'm in my cozy pajamas, and I'm drinking my coffee on the weekend, and I just feel really excited, just because it's coming out on New Year's Eve, and I just got back from visiting my family for Christmas, and I'm just feeling kind of cozy and casual. So this one's gonna be a little more cozy and casual. I, as I'm talking to you, I am going to be thinking that you and I are out to coffee, and I'm just kind of like I'm jumping on my soapbox, because obviously if we were out to coffee, it wouldn't be me talking at you. Hopefully my friends don't feel that way, but because I sometimes get on a soapbox. But this is going to be different. I think the vibe will be different because I'm just as much as I have planned out what I want to say to you. I just want to kind of rant, and I kind of want to just give you my thoughts. I love a new year. My kids make fun of me. I love a new year. I love, you know, I don't really call them new year's resolutions, because i i set a lot of goals. They're not, you know, to me, when I think of a New Year's resolution, I think of one thing, and that's not really what I do at the end of the year and at the end of the year. And I was just telling my my good friend, this, at the end of the year. See, even as I'm talking to you, I'm like, putting my hair in a ponytail and kind of pulling my face away from the mic. We're casual today, guys, we're casual. I was telling my girlfriend that I take almost a full month to really do a pretty intense journaling session about the last year of this last year, 2024 and then plans for 2025 and after I do this, I will do a little podcast, probably at the end of January, because by the end of January is when I kind of finish my goal setting, if you will, for the next year. So so I love this time of year, and this year, it's especially exciting for me, because enrollment opens tomorrow. Enrollment opens january 1 for my small group coaching program, and I'm just really excited about it. I'm really excited about the women who have already enrolled. I did like a pre enrollment at the beginning of December, and so I'm really excited about the women who are already enrolled. One thing I'm really excited about is I'm starting to get more and more and more international women, women that are not in the United States, which is just so fun. It's just, it's we live in such an amazing time that we can connect with people all around the world. So that's really fun for me, because all of our calls are on Zoom. I'm really excited for the women who have already enrolled. I'm really excited for you, if you've been following along and you want to do 2025 differently. That is what my group coaching program is for. My group coaching program is not just I'm getting ready. I'm going to interrupt myself a lot in this podcast too. I'm getting ready. I'm doing a bunch of emails to promote my small group coaching program. And I was just coming up with a bunch of email ideas because I'm adding some emails in, and I one of them, I put not your mama's weight loss program. That's how I feel. This is, this is a weight loss program, but it's very much different than just another diet, than go doing Noom or Weight Watchers or or like a boot camp something like that. It because it really is life changing. So I'm excited for the women that sign up to work with me, because they get it. They get that this is an area of their life that they want to fix. They get that they what they've done in the past has not really worked. They oftentimes, if you're like me, you've lost weight, but you realize that didn't work in the long run. So. Because most of the times when we go on a diet, we eventually gain the weight back. We shame ourselves, tell ourselves we did it wrong. We do it again and again and again over a few years, and we end up looking back at the last five years of our life, just most of the time really living in a body we don't want to be in. It's just it's exhausting and it's not fair, and you deserve better. So that's what my program is. My program is for women who not only want to lose weight, they want to fix this area. They want to stop thinking about food so much, stop shaming themselves so much. Stop just berating themselves so much and just feel like they are in control. So enrollment opens tomorrow. If you are like, yes, Courtney, please let me in. I would love to have you. You just go to Courtney Gray coaching.com there's a tab on my website called work with me, and it gives you all the details. I won't cover all the details here, because there's a lot. Gives you all the details, but you'll be working directly with me and a small group of other women. This time, I've actually created three groups to accommodate different schedules. Maybe you work, maybe you're retired, maybe you live in another part of the world. So there's three different groups and times for you to choose from, and they will fill up. So that's happening tomorrow, and doors will close. I think I'm having doors close on the fifth so now is the time my friend this this whole podcast is going to be inspired by a comment I saw on Pinterest. I don't think this is a quote, or if it was a quote, I would, of course, tell you who said this simple statement. It's just a statement. You have two choices, evolve or repeat. I saw that in it. I right away. I was like, yes, you can apply this to so many areas of your life. You can apply this to everything you've done in order to try to lose weight. You can apply this to your relationships with your kids or with your friends or with your partner. You can apply this to stuff happening at work. You can apply this to getting up in the morning earlier. So many of my clients tell me that's like, a common thing. They really struggle to get up in the morning. And they've tried, tried certain things. It's like, okay, are we gonna repeat, or are we gonna evolve and try something new? And that's what I think when I read that you have two choices, evolve or repeat. It's also evolve, basically also, to me, means change. The definition is to come forth gradually into being. That's one of the definitions. And let me tell you what I love about that gradually. I really believe that good shit takes time, especially when you're you're creating new habits and changing your life. It's really hard to snap your fingers. There's not too many times I think in my life where all of a sudden I was like, I'm done, and I just changed. And from then on, I was changed. This shit takes time. And so I love that it says to come forth, gradually into being. I do think things take time. And then the second little part of the definition is to develop or undergo evolution. It is an evolution if we're changing it again. It's not a snapping of the fingers. It's figuring shit out along the way. Usually, when you want to change something, the first thing we want to look out is why what we have done hasn't worked. Right? If you think about going on a diet, and that is, for most women, what they don't want to do anymore. It doesn't work anymore. Okay, before we dive into what to do, let's figure out why that doesn't work. That's why you hear me all the time talking about why diets don't work. It's really madness that we continue to diet and diet and diet. So many people this January, their plan is to diet. I know a lot of people that have been thinking about working with me, they're going to go, you know what? Know what? I'm just gonna try it on my own. I'm gonna do hole 30, dude. I get it. I did whole 32 and in the middle of that 30 days, it was a little hard, but pretty amazing. It was amazing. And really, my desire for sugar went away. It was amazing until I was done with hole 30, and I had a fucking Rhesus pieces, and all of a sudden it lit a fire in me, and I wanted Reese's Pieces again, and I didn't know what to do with that desire, so I get it a diet, seems like the answer, especially since when you go on a diet, you lose weight pretty quickly. First of all, you'll lose the water weight, and then the weight comes off pretty quickly. So even though it's hard, you're getting that constant reinforcement through the scale, like scale is going down, you're like, yes, yes, yes, but a diet doesn't solve the problem of why you're eating in the first place, right when you finish that diet, why at 8pm Are you making popcorn? Why at 8pm Are you having the cereal? Why are you going into the break room at work when you promised you wouldn't? A diet's not teaching you any of that. A diet's not increasing your awareness. A diet's not helping you learn how to be anxious and not turn to food. The last little part of the definition of Evolve is to gradually change one's. Opinions or belief again, we've got the gradually, love it. We've got the change love it, opinions or beliefs. It all comes down to opinions and beliefs, and opinions and beliefs. When I hear that is, I think mindset, it's changing you. It's changing what you think, what you truly believe, what you believe in, that what you think about on a day to day basis. And that can change. And remember, most of what you believe and most of your opinions are based on what you were presented with in childhood. Are you choosing those now? It's your choice. At this point, it's your choice to decide what you want to believe about everything, about politics, about religion, about marriage, about having kids, about what it is like to be a woman in the world, about what is available to you in midlife and beyond. That's a big thing I want to change through this podcast and through my work. Of course, I love helping women lose weight permanently. That's kind of like, to me, that's like, the best first step to changing your life. But then what happens when women work with me longer and longer, they start changing every area. And they're like, this, work is amazing. I'm like, Girl, I know it is. And they start really changing what they think is possible for them in midlife and beyond. So you can gradually change one's opinions or beliefs. That's what the definition of Evolve is. I'm gonna give you another little sentence, probably a quote. Someone said along the way, my sister and I were talking about this podcast, and she says, Oh, you know one I love. She said, What? You're not changing, you're choosing. And I'm like, Oh, girl, that is so good. What you're not changing, your choosing. This is a really good one for so many people who come up with excuses why now is not the right time, right? It's almost kind of like, oh, well, I'm not going to do that yet because of this or that. Like they give themselves a bunch of excuses why it's not the right time or not, the they don't have the money, they don't have the time, they're gonna wait, it's too hard, all of these excuses. And so you're not changing, but what you're also doing is you're choosing to stay the same. You're literally saying I am gonna stay the same. I am going to be the same wait. I'm choosing to have the same struggle when I go into my closet every morning. I am choosing to look in the mirror and not be happy. I am choosing to feel out of control when it comes to food, I'm choosing it. If that sure does hit that's like a knife in the belly, isn't it, to think if you're not changing, you're choosing it. So what it is going to take for you to make some massive changes in 2025 is it's going to be you evolving. And what I know to be true is if you want to get your body to a place that you're comfortable and proud of and you feel in control, it is going to take you evolving. It is going to take you changing you I'm going to go into a bunch of thoughts about what evolving means to me and how in my program, this is what I teach my clients. But before that, I want to read an email that I got from one of my current clients over this holiday break. With her permission, I want to read it to you. It made me emotional, as getting emails from my clients and past clients always do. She says so much in this email to me, and it's, it's, you're gonna hear and I'm gonna try not to cry. I'm like, even as I'm sitting here talking about it, I'm like, teary. You're gonna hear that. It's so much more than just weight loss. Okay, so Courtney, get on with it. Okay. She said, I just wanted to let you know that I hit 135 pounds this morning, which was my original goal. I had revised it a few weeks ago to 130 Okay, so here's what I'm going to stop before I go third go even farther, because what happens a lot with the women in my program is they decide how much weight they want to lose, but there is a part of them that doesn't fully believe it's possible. This is what I want to urge you to know if you're sitting there thinking, I really think I want to join Courtney's group. I really think I want to invest in myself. I deserve this. But there's probably a part of you that doesn't believe it's possible. There's a part of you that thinks it might not work. There's probably the biggest part of you that thinks you are going to give up. So normal, so normal people are not joining this group. Like, this is amazing. Oh, thank God, I found this. They're joining like, oh my god, I have to do that. This is my last chance. I really, I really resonate with her on the podcast. I hope this is going to work. I just have to not give up and all that they're joining with that energy, and that's okay. It's scary to do something new. Your primitive brain is like, you're going to give up. So what happens is women join my program, and they choose a goal weight. They usually choose a goal weight. They. They want within the 12 week time frame that we work together. And some women want to lose more after that. So they kind of sometimes choose two goals. And oftentimes what happens is they choose a goal that is smaller than what they really want. Like, for example, my client, and originally, when she started working, she said, I want to get to 135 but then at some point, she lowers the goal, because all of a sudden she's like, Oh, my God, this is actually possible for me. I'm actually doing it. I'm doing it in perfectly, without dieting. And she starts to believe, wow, actually, I think I want to lose even more because her belief of what is possible is evolving. So that's the beautiful thing. I just want you to know, I hit 135 pounds this morning, which was my original goal. I had revised it a few weeks ago to 130 but it's still very exciting to see this number. And here's the beautiful thing that she says next. I know this will likely go up again, but I'm used to the fluctuations, and I know I'm trending in the right direction. So here's one thing I always want you to know about me and my program and my work, I will always be very honest with what to expect. When you go on a diet, you lose weight very quickly, usually, and the weight keeps lowering, lowering, lowering, lowering. When you're on a diet, when I was on hole 30, I never stepped on this actually, you know what? I didn't step on the scale when I did a whole 30. For some reason in that program, you don't step on the scale. But I did other things where I would step on the scale, and it always went down. When I did other like just a regular diet and I would step on the scale, it never went up. God, no, right? We can't have that. But in my program, that's not how it happens, because you're not dieting, because I'm teaching you how to eat better forever, and I'm teaching you how to feel in control and how to have maybe one glass of wine instead of three, you are going to lose weight gradually. We love that word in the definition of evolve. You're going to lose weight gradually. And many times, with almost all of my clients, they will hit a new decade. As one of my clients told me, like a new decade, meaning, like she got to 150 or 120 whatever, a new decade. And then it pops right back up. It's just the reality of how this works. When you're losing weight in a sustainable, gradual way, you'll hit a new low, and then it goes up. And I tell my clients this, even sometimes when I tell them, they get frustrated when they see it, but they get it. And so that's what she's talking about. I know it will like, I know my weight will, like, likely go up again, but I'm used to the fluctuations, and I know I'm trending in the right direction. Beautiful. That shit sometimes freaks people out in the beginning, because right we are so conditioned to think when we step on the scale it's either you're good or you're bad, all determined by the number. But she's realizing now no no fluctuations trending in the right direction. Then she said, It's especially nice to see that I can continue to lose weight through the holidays while not being perfect and still enjoying the season. Here we go. Here we go, guys, you're welcome. I just know what a big deal that is. It is a big deal to feel like you can lose weight throughout the holidays without being perfect and still enjoying yourself. I mean, it's, it's the dream, is it not that is so badly what I wanted for myself, and I think the reason I'm so emotional is because that's what I wanted for myself, and I did that for myself, and now I'm having other women. I'm teaching other women to do the same. It's a dream come true. It's a dream come true that I could do it for myself and be able to create a program that is helping other women do this. It's just it's beautiful. And then she says, I truly appreciate all the help and support you've provided me and so many others. You're amazing. I wish you a fantastic holiday with your family. So love to you. She knows who she is. She's listening. And I also really appreciate her allowing me to share this with you, because I know how important it is for you to hear that other women are getting the results that you want. So let's dive in. And I might refer back to this beautiful testimonial slash email as we as we go on, but let me talk about what it's going to take for you to get this done, evolving, for you to fix this area of your life. And I really want you to think about it like that. I almost called this. I have a, oh, I should also mention this on the second of January, I have a free workshop coming up, and it is called my body goals workshop. It is going to be the mother of all workshops. I am going to help you with all of this, but it is going to be me helping you create a plan to fix this area of your life, which, again, it's not just about what to eat and what not eat, to eat. So during the workshop, I'm going to teach you, of course, a lot about your primitive brain. I'm going to teach you how to feel in control, but I'm really going to also help you create a plan for yourself. Figure out your triggers, figure. Out what emotions are the hardest for you that you end up turning to food and increase your awareness. That's a big part of what we're going to do. At the end of this workshop, you are going to have a plan to do 2025, differently. And I'm also, of course, going to talk about joining my program, of course, because that's what I want you to do. I want you to know that I'm here for you to support you to actually fixing this area of your life. I was gonna talk, I was gonna name the workshop fixing something about, like the fix, but I felt like body goals was more more obvious, but that's what it is. Is if you're going to fix this area of your life, you're going to have to evolve. And what does evolving mean to me? The first thing evolving means is, it means getting honest with yourself about so many things, about, first of all, what you want and what you don't want. I think probably one of the first things that would be powerful for you to get honest with yourself, to get radically honest and take radical ownership, would be to what you don't want to be doing anymore. We know you can say, I don't want to be weighing this. I don't want to feel this way. Yes, yes, yes, of course. But what is your role in all of that? And what do you want to stop doing? How do you want to change you get radically honest with yourself, and why get radically honest with why? I'm sure you want to be healthy. But also, how do you want to look? How do you want to feel so often, especially as women, when we think about losing weight and getting in our best shape and getting healthy, we go to we want to be there for other people. We want to be an example to our kids, or we want to be an example to other, or we want to also, a lot of times, help our spouse. We know, if we start taking ourselves seriously our spouse, it'll be easier for our spouse. Yes, of course, I love all those reasons. But you can also say, You know what, I want to fit back in those pair of pants from five years ago. That's a great WHY, and you deserve to have that. Why you deserve it just because you want to, because it would be fun. It is so fun to hear my clients come on to coaching calls and when I say, Do we have any wins this week? Anything fun happen? Anything good happen? And to have one of them say, I put on a pair of pants. Wasn't sure if they were gonna fit. I have not worn them in 10 years or five years, whatever it's been, and they not only fit, but they're a little bit loose. I mean, oh my God, how fun is that. So what is your why? And can you let it be okay? Can you let it be a little selfish? You deserve to feel amazing in your body, and what has stopped you in the past? Getting real honest about that now, what has stopped you in the past? Make sure when you think about an answer to that, you know that it's you. A lot of times we turn to other things. Well, I don't have enough time, or, you know, my partner isn't gonna support me doing that financially, or this or that, or I have a parent that I that I'm taking care of, and there's not enough time to do both, or this or whatever. Make sure you are honest with yourself, that you are the one stopping you. You are the one saying there's not enough time. Because we make time for a lot of other things. We make time for a lot of other people. It's so much easier to make time for other people. It's so much harder to make time for ourselves. To learn how to want a cookie and not eat a cookie. It's hard. It's not fun. So being radically honest with yourself is really, I think, one of the first things you can do if you want to evolve, and the second thing is getting honest with where you're headed if you don't change. This is a big one. Again, back to you have two choices, evolve or repeat, or what was the one? My sister said it was that this one applies here. What you're not changing, you're choosing. So if you don't change this area. If you don't evolve, what are you choosing for your future? I like to think of with my program is 12 weeks long, so I love telling women, wait, what are you going to choose to be thinking, feeling and looking like in 12 weeks? Are you going to choose that you're going to beginning of April is going to come and you're gonna be like, Yeah, I'm right where I was at the end of December. That's where you're headed, if you choose to not evolve, and it's really important you get radically honest with yourself and take ownership of that, not from a place of mentally whipping yourself, but from a place of loving yourself and just realizing and recognizing that you're the only one that can do this for you. You're the only one that really cares about this. I know everyone loves you and they want you to be healthy, but you losing 15 pounds, 30 pounds, you are going to be the only one that that is committed to it at the level you need to be committed to it. I. Evolving in order to lose weight permanently means that you have to learn how to have an urge for food and not eat it. This is a skill that has to be learned, and this is the problem right now. We, in our society, we have made food taste so good, it's created to be addictive, and it's created to be so good that we have such a strong desire for it, and most people are wanting the desire and the urges for food to go away, but it's not going away. It's not going away, and then we're mad at ourselves for not being able to control ourselves. But have you ever been taught how to control yourself around food? No, but, man, do we get mad at ourselves that this is there's something wrong with us for the fact that we don't know how to stop eating goldfish crackers at 8pm do you get mad at yourself for not being able to play chess really well. Like, do you get mad at yourself that you don't know how to do the high jump? No, because you never learned how to do these things. One of the things that's on my vision board is a picture of a woman swimming. I've always wanted to swim. I just think it's a one of those sports that you can do for the rest of your life. It is just seems low resistance and so healthy and good for the lungs and good just all the reasons why I just think it's such a great sport. And as a kid, I had a lot of ear problems. I had a few ear surgeries. One of my eardrum was replaced, and so I was never really able to, I mean, I know how to swim. I can save myself if I was drowning, but I don't know how to do like breaststroke and even freestyle. I never really did any of those, but I've always wanted to. My sister was on the swim team in high school, and I've always just kind of envied her. And so now that I'm older and my ears don't bother me as much anymore, I put that a picture of of a woman swimming on my vision board, but I really don't know how to do those strokes, but I'm not mad at myself for it. When I decide that the timing is right for me to start swimming regularly, I will probably hire a person to teach me. Maybe I'll have my sister go to the gym with me and kind of show me at first, but then if I really want to get good at it and have good technique. I might hire someone to give me a few lessons, but I'm not mad at myself right now that I'm not a good swimmer because I've never learned how to swim. But for some reason, one of the hardest things in society right now is eating. Well, food is so addictive and it's so available, and we are mad at ourselves that we're not doing a better job. It's it really makes no sense. So part of your evolution is learning how to do this, learning the mindset to eating better forever. Evolving means you become aware, aware of what doesn't work. What I already talked about, aware of your triggers. And when I say triggers, triggers can mean so many things. Triggers can be a certain type of food. Triggers can be a certain time of day. So certain time of food for me used to be Oreos. It's not anymore, but it used to be Oreos for right now, probably, if I have a trigger, it's probably tortilla chips. I love me. Tortilla chips, another trigger time of day. For most people, most people, their time of day is after four o'clock. Or for some people, it's specifically after dinner. I just had a consult with a woman the other day who said her trigger was was in the morning. That was one of the first times I've ever heard that. That surprised me, but you understanding your triggers of time of day really important. What emotions are triggering for you? For me, boredom, oh, that was a big one. And from boredom, when I allowed myself to be bored, then insecurity came up, and the fastest way for me to get out of insecurity is to eat chips and salsa or chips and hummus. So evolving means you become aware of why you eat. Another thing to become aware of is what excuses Do you tell yourself? The excuses we tell ourself, usually come on repeat, like for me, in the morning, I always tell myself You deserve a treat, even after I eat a healthy breakfast. It's almost like you are doing such a good job. There's nothing wrong with having a little treat in the morning. What excuses does your primitive brain when I say you tell yourself what we know that really is your primitive brain. What excuses does your primitive brain tell you to get you to get rid of your plan so important to know those excuses, because then when your primitive brain delivers them to you, you're not caught off guard. You're like, ah, there it is again. There it is again. Not today. Satan, not today. Okay. In order to evolve, you probably will have to be okay with the fact that you're the only. Only one who really cares about this. And what I mean by that is your family loves you. And if you went to your family and said, You know what, I would like to lose 20 pounds, but I'm just tired of thinking about it, your family's not gonna probably look at you and say, No, you really need to get your shit together, your family's gonna go, you look great, you're fine. You eat really well. So what does that mean? That means you're the only one that is going to say, No, I deserve more. I really want this. Your family's not going to probably push you, because in pushing you, what they're saying is, yeah, you need to give up. There's a problem to fix, and that might hurt your feelings, so they don't dare do that, especially if you are already healthy, but you still want to lose weight. And by this, I mean, I serve a lot of clients who they only want to lose five to 10 to 15 pounds. They are healthy, they don't have any pre existing conditions. Their doctor tells them they're totally fine, but they still want to lose weight. You definitely, probably are going to be the only one who really cares about this. This was my situation. I wanted to lose 12 pounds, and whenever I talked to my husband about it, he was like, Oh, my God, you look great. You're too hard on yourself. Have the cake. I love you. You're sexy. Let's stop talking about this, and not in a bad way. But like, this is ridiculous. This is ridiculous, which, for the moment, actually made me feel better. And then I would eat the cake, and then I'd feel worse. So for me, my evolution came when I finally said to myself, Oh, my husband doesn't care if I lose 12 pounds, and that's okay. I don't need him to care. He cares in the fact that he wants to support me, but I'm the only one that really wants this for myself. I'm the only one that is gonna put these jeans on and either feels good or not good in them, no one else cares. So especially if you have, like, less than 15 pounds to lose, part of your evolution, I'm telling you right now is you realizing that no one else is probably gonna care. And can that be okay? Can it be okay that you just have a certain way you want to feel, that you have some pants you want to fit into, you want to look in the mirror and feel a certain way? Can that be okay that you're the only one that cares evolving means you commit to imperfect action, fucking up and keeping on going. Can you get better at fucking up? I coached one of my clients on this last week, and it was brilliant, because she said, You know what, I didn't do as well as I had hoped during our Thanksgiving celebration, but I did so much better than I used to. And so I said, Are you telling me that you're getting better at fucking up? And we totally laughed. She goes, I am and I said, beautiful, imperfect action. We are constantly evolving. Can you fall off the wagon better? Can you do better? That's what this is all about. None of this has to be perfect. This is what diets don't teach you. Diets teach you how to be perfect for a three week period, and you learn nothing. But in my program, I teach you how to do better and better and better and lose weight along the way. Have fun along the way. Enjoy life along the way. Enjoy your favorite treats along the way. Have that Margarita along the way and taking imperfect action. Evolving means that you don't let your mood dictate your actions. I'm going to say that again because I want you to see if this is something you do, it probably is something you do. I used to do this as well, and I still do this from time to time, but I'm better at this now. Evolving means you don't let your mood dictate your actions. We all have bad days. Of course, we do. We aren't perfect. We don't need to be. But can you evolve to become a woman that you kind of aren't feeling it, and you still go for the run, you kind of aren't feeling it, but you still food prep. And even if you just food prep a little you're kind of not feeling it, but you still order what you said you were going to order at the restaurant. You're kind of feeling sad for whatever reason. But you promised yourself you were just going to have one glass of wine, and you actually just have one. And you allow yourself to be a little sad, and maybe you call a friend, maybe you journal, maybe you meditate, whatever it is, can you become the woman that doesn't let your mood, your negative emotions, dictate what you put in your mouth? And lastly, I think the biggest thing with evolving, it's recognizing that evolving means change, not just dab. Feeling in a new direction, not just really like dipping your toe in, not just giving something a try and like seeing what happens. Evolving means like stake in the ground. I'm doing something different. I acknowledge that repeating what I've done in the past is not going to get me to where I want to go. This was a long one. I know many of you say you love the long ones. So you are welcome. I invite you to join me. I invite you to join me, to work with me until the beginning of April and change your life. Change you the way you eat, the way you think, the way you move, and I promise you, you're going to be so glad you did, because this is our one life in this body, and we all deserve to feel good. I hope you have a great New Year's and Happy Tuesday. If you are ready to lose weight and keep it off permanently and feel confident and at peace around food, I invite you to head to Courtney Gray coaching.com to learn about how to work with me. I work with women privately, one on one, and I also offer small group coaching. There is a link to my website in the show notes. You.