Your 90 Day Transformation

Welcome to the 100th episode of Modern Body, Modern Life! 🎉

For my Brand New Webinar- 15 Pounds Down by January, click here: https://mailchi.mp/422ea818fdaa/15poundsdown

I can hardly believe we’re here—100 episodes in, over 47,000 downloads, and ranked in the top 2–5% of podcasts worldwide. I’m so grateful to YOU for listening and being part of this journey.

In today’s milestone episode, I’m talking about one of my favorite topics: the power of a 90-day transformation. With three months left in the year, most people hit pause on their goals and wait for January to start fresh. But what if you did the opposite? What if you ended the year stronger, more confident, and more in control than ever before?

Inside this episode, you’ll learn:

• Why the last 90 days of the year are the perfect time for transformation.
• The excuses that keep so many women stuck—and how to move past them.
• A step-by-step framework for creating your own 90-day transformation.
• How to choose a compelling goal, define your “why,” and create a vision that excites you.
• The importance of managing emotions, building habits, and holding yourself accountable.
• Why who you become during the process matters more than the exact result.

Whether it’s your health, weight, movement, drinking, or simply putting yourself first—you can create real change in just 90 days. And if you do it now, through the holidays, you’ll set yourself up for an even more powerful new year.

✨ Special Invitation: I’m hosting a free webinar, 15 Pounds Down by January, on October 16. Sign up at modernbodymodernlife.com
to save your spot (and get the replay if you can’t attend live).

If you’re ready to give yourself the gift of transformation, this episode will show you how to start today.

Interested in speaking with me about how we can work together? Click here to head to my website: https://www.modernbodymodernlife.com/ and schedule a free consultation with me.

Transcript

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Sarah, welcome to modern body, modern life, the podcast for women who want to feel powerful, healthy, strong and confident, inside and out at every age. On this podcast, we talk about becoming a woman who is fully in control of her eating and movement, so weight loss, strength and energy become permanent. We also talk about something bigger, becoming the woman who takes her deepest desire seriously and goes after more in every area of her life. I'm body and life coach Courtney Gray, and I believe you can get in the best shape of your life at any age, and when you do, it becomes a catalyst for everything else, your relationships, your confidence, your joy, because when you feel like you and your body, all of life gets better. Let's get started. Welcome to the podcast episode 100 your 90 day transformation. 100 podcast every Tuesday for the last two years, I'm so proud of myself and I'm so grateful you are here and you're listening. I have a little secret for you. I don't know if you know this. If you're newer to me, you might not know this, but before I started the modern body, modern life podcast, I actually started a podcast called The Courtney Gray podcast, and it was when I was a new life coach, and I was coaching on all the things. I talked about weight loss, I talked about money, I talked about parenting, I talked about, like, kind of up leveling in any way. It's an amazing podcast, so it's called the Courtney Gray podcast, and I left it up for you so it's still there. So if you have binged my whole podcast and you're loving it. I'm so glad you are. You know that podcast, you can get a lot out of it. And so I would search the Courtney Gray podcast, and when I decided to really dive in to more of aging and health and weight loss and body and mindset, but really focused more on women midlife and beyond and aging and health and and weight loss and all of that. I really decided I didn't want to just keep going on with the Courtney Gray podcast and just kind of evolve into that messaging. Stop talking about business, stop talking about all the other things. I really just decided I wanted a hard break and I wanted to start a new podcast. If I had kept going, I would be at episode 200 but I really am glad I did that, and I pay monthly to keep that other podcast up, up for you, for anyone who wishes to listen, because I still get a lot of listeners to that podcast, and I'm really proud of myself that I have since that podcast. I so I did 101 through 100 episodes, and then of the Courtney Gray podcast, and then at 100 episodes, I announced that they could now go all my listeners could go listen to the modern body, modern life podcast. And now I'm at 100 episodes of this podcast, and I'm so proud of my beautiful business and my podcast, and I have to share with you, because you're listening, so you're part of this. So I'm so grateful to you as of right now, I'm at for this podcast, the modern body, modern life Podcast. I'm at 47,000 downloads, which is absolutely amazing. And the stats on where your podcast is ranked are a little bit hard, like some websites, they differ. And when you put your numbers in, they say you're at this percentage, you're at that percentage. But I have two different websites, and one says I am in the top 2% of all podcasts worldwide, and then there's another one that I think this might be a little more realistic. I'm at the top 5% of podcasts worldwide, which I'm okay with. You know, I don't know which one, whether it's two or five, it doesn't really matter too much. I'm just so dang excited, and I'm so grateful that you are a part of this journey and that you're loving the podcast. So thank you so much for being here. So let's dive into the 100th episode. There are three months left in the year. I think last year, I did something a podcast similar to this one. I love right around the fourth quarter, right around the beginning of the holiday season, kids go back to school, then the holidays are coming. I love creating a new goal for myself, and one of the reasons why is I think that most people actually kind of throw the towel in if they haven't already thrown the towel in their goals, on their goals. I think that this happens, and I love challenging myself to be better than than most people. I mean, I hope you want that for yourself as well. But I think a lot of people, and I see it, especially in business and in health, that people kind of get this. They kind of get the fuck it's, if I'm being honest, they get the fuck it's and they're like, You know what? Let's just wait till January. And they have a bunch of reasons in their head that make sense to them as to why they're just going to kind of give up on what they truly desire for themselves. And I see this with health, and I see this with business, a lot of people, all of a sudden it's. Rationalizing why? You know what? It's the end of the year, and no one's spending money right now. I'm just going to focus on next year. I need a break. I'm a little overwhelmed. I'm a little burnout. And you can use all these excuses for health or for business, but I see it happening a lot, and I just don't agree. And I just say, I say like God, I would rather for me and for you listening to this podcast, I would rather us end the year feeling on fire. It is available to us and all of the excuses that possibly came up for you in the past as to why you couldn't achieve whatever your goal is, I want you to recognize that they are just excuses, and these excuses are not facts, because I love me a fourth quarter 90 day goal. Now I know that we're not exactly 90 days. This podcast is going to be the first one coming out in October, but I think it's coming out on like the sixth or something of October, but still, we can say 90 day, even if it's like 84 it's going to be fine. Remember, none of this has to be perfect, but there really are a separation of people right now, and I want you to join me and to be one of the people that's like going all in on you at every moment. At every moment we can go all in on ourselves. So there are those people that start thinking, You know what, I'll just wait till January to go all in on myself. And then there's the people that realize transformation is possible. There really is a 90 day sweet spot, especially when you think about goal creation, when we think about a year, a year can be hard to conceptualize. Sometimes, with a year, we feel like it's so far away we don't have to really get going. But 90 days is like this beautiful sweet spot, that you can really accomplish a lot, and I'm using the word for this podcast, your 90 day transformation, because I truly believe it can be a transformation. Now, when I'm talking about transformation, it doesn't necessarily mean your whole life, although I do know when you get in control of your eating, get in control of your health, your movement, it really does have a positive effect on your whole life, but I'm talking about a transformation in an area of your life. So I want you to think about an area of your life that you want transformation in. I'm imagining because you're here, it probably is your health, it probably is your health, and it might be your weight, it might be your movement, it might be your alcohol, it might be your sleep, whatever it is, you can have a transformation. And I want you to really just take a moment and believe that's possible. The power of transforming during the holidays, especially when it comes to your health goals, if you can learn how to eat better and move more and put your health first during the holidays. The power is that it makes the rest of the year so much easier. Because I'm going to tell you right now, it is a little more challenging, but that's why you want to do this work right now. That's why you want to do this work. In fact, you know what I forgot to say in my excitement over my 100 podcast episode, I forgot to tell you I'm doing a free so pause. I'm doing a free webinar. It is called 15 pounds down by January. This is a free webinar for everyone. It's going to be October 16. You can sign up everywhere. You can sign up on Instagram, you can sign up on Facebook. You can sign up. I would just go directly to my website, modern body, modern life.com, and you can sign up for this free webinar. You will get a bunch of emails reminding you and kind of, kind of getting you excited about coming live. And if you can't come live, there will be a replay for a limited time, and it really is going to teach you a lot of what I'm talking about in this podcast, how to lose weight during the holiday season without dieting during the holiday season. So you can start January like feeling like you're already ahead of the game. And I will tell you again, if you can do this work throughout the holidays, January will be so much easier, and then you can keep going with your weight loss. So let me dispel a common thought you might have. I hear this thought all the time, but especially over the holidays, and it's a few thoughts, but it's kind of around the same around the same theme. I'm too busy. It's too hard with the holidays. I've got too much on my plate. I've too much going on. I can't up level, I can't transform. I can't any of that. I can't go all in on myself. And that's why a lot of times we say we're going to wait till January. And let me take a very hard stance on this, I completely disagree. I believe if you're thinking this, I believe you are wrong. I want to dive deeper into why right now might be the best time for you to decide to give yourself a 90 day transformation. Also, if you're listening to this podcast and you're like binging, and it's not the fourth quarter of 2025 then just consider this your time right now. At any moment, you can decide to have a 90 day. Transformation at any moment, you can decide to up level your life when it comes to the holidays and when it comes to food and traditions and potential people pleasing and cultures and the holidays can be a doozy. I'm not gonna lie, but that's why it is the perfect time to do this work. I get many women that they have been telling me, Oh, I'm gonna I'm gonna work with you. I'm gonna hire you. I want to work with you one on one. I want to join your group. And they're looking for the perfect time. They're looking for a time that they're not on vacation. They're looking for a time when they're maybe retired. They're looking for a time when maybe, I've had some people say, you know, when I'm not having to take care of my loved ones. Maybe after they've passed, as sad as that would be, that'll be a better time for me, or when it the summer is over, because then I'll have more time. Or when the summer begins, there's always a better time than right now, and I know from so many women telling me that they get to that time that they thought they would have more time, and then they fill that time with other things. They have to put a new roof on their house. They have to replace the cement in their backyard. They decide to put on a in on in a pool. They decide this, or now they need to watch their granddaughter. Or there's always a reason why you can't put you and your health first, always. So the holidays are the most beautiful, challenging time of year to do this work. And I say that in a good way, because if it doesn't challenge you, it doesn't change you. So let's not keep waiting for the quote, unquote perfect time, as if we're going to get to this time in our life, when there is a bubble of perfection, where no one needs anything, no flat tires, no broken legs, nothing goes wrong. There's no financial problems. It's just this perfect time, because here's what's going to happen anyways, if you decide to learn how to eat better and lose weight when it's perfect timing, then all of a sudden, when it's not perfect timing, you know it, all of a sudden, you're going to be emotionally eating, because you are not going to be equipped to handle the negative emotions that come along with real life and still create your best health ever. That's why the holidays is such a great time. The holidays is the perfect time for you to start to really understand the excuses that keep you stuck. The holidays are also the perfect time for you to uncover your massive people pleasing. And this is so common for so many of my clients. So many of my clients will say, Well, you don't know how it is Courtney and all our culture, it's like food is a thing. Food is a love language. I get that, but there are so many cultures that claim that for themselves, you are not unique. I love you. You are but not in this sense, not in this sense. Many people think that if they can curate the perfect circumstances, no drama in their life, that it will be easier, and in the moment, it will be easier, but long term, and keeping that weight and that health and those new habits sustainable, it will not be easier, because you won't know how to do it. You need to know how to eat the way you want to eat, and move your body the way you want to move your body amongst chaos, because chaos is what most of us are living in, not not chaos all the time, but like distractions and chaos and people needing us in crisis, that we need to be able to manage those situations, manage ourself in those situations. I was talking with a client the other day, and she was saying that she had a family member go into the hospital, and she said that she had created her protocol that day. But then all of a sudden, she's driving to the hospital, and she was just like, I can't and so she just, I don't have time to do the meal I planned. And so she just pulled over to Taco Bell, or one of those fast food places, and got a bunch of food and ate the food in her car and went and I said, but this is the interesting thing that I want you to see, beautiful client, is that pulling over and eating Taco Bell, and it wasn't a healthy time. I mean, I've been to Taco Bell before once in a while, and I you can do Taco Bell, okay? But she wasn't eating a healthy choice at Taco Bell, right? She was emotionally eating at Taco Bell, which we can understand, right? One of her family members is in the hospital, but the reality is, in that moment, she needed to nourish her body, and she could have easily gone to the grocery store, which was right next to Taco Bell, and she didn't make that choice. And so I said to her, this is Europe leveling. This circumstance is your teacher. How can you become the woman that takes the same amount of time to go to the grocery store and not Taco Bell and get a meal and eats it in your car, and still is able to stick to your plan, still is able to achieve your goals, still is able to take care of you in that moment, and actually takes care of you better, because you'd probably sleep better not having over eaten Taco Bell, which you have promised yourself you are. Going to have so you haven't had in a while. We can learn how to do this. It's not like when we say we are so busy, oh my god, we had this family crisis. You're still eating. You're still eating. I know you're busy, but you're still eating. And in that moment, you can still choose to eat healthy. It's not as hard as your primitive brain is making it out to be. Many people think that after the holidays they will have more time to lose weight or start drinking less or go on a cleanse, or all this, but then they don't make it happen, right? That's why so many people start over again every single January, because they don't know how to create a way of eating, in a way of moving, in a way of living that they don't have to recreate it in January. I don't recreate my wheel every January. The thought that it's January isn't like, Oh, thank God it's January. I'm going to clean my diet up. I don't even think about that because I don't go off crazy over the holidays. And I still enjoy myself. I still have some treats. I've created a lifestyle for myself, where I make the holidays about being with my family, and make the holidays about taking time to be a little bit more still and reflect and create goals. But my goal is not get my eating together, because I've been a shit show in the last quarter, and that's what I want for you as well. In order for you to learn how to be in control of your eating and your movement, your health. You must learn how to manage your mind and your emotions and create new habits. Thanksgiving with your crazy family is the perfect place and time to do this. So how do you create a 90 day transformation like, what can I What can I give you? So you know how to do this. First of all, simple, decide what you want. It really helps if it's something that can be measurable. So if you really are trying to get healthy, and so many of you are, and a lot of times when we're trying to get healthy, there is, there is either I want to lose a certain amount of weight, I want to drink a little bit less. So the weight is either a number I want to drink less. So maybe you say I don't want to drink at all. That might be it. But a lot of from a lot of my clients and my friends and myself, when I started, I just said, You know what? I think I want to drink less, beautiful. So how many drinks would you like to have if you want to start getting more exercise and moving your body amazing? How many days a week. Do you want to do that? Decide what you want, and what I want you to do is I want you to think at the end of 2025 what would thrill you? So I want this decision to thrill you when you think about it, when you think, okay, 15 pounds. Totally reasonable. That decision would thrill me, especially since if you're doing it my way, you're not dieting, you're not giving up all the things. If your family has pie on Thanksgiving and you love pie, you're gonna have a small piece of it. So think about how it would thrill you. So decide what you want. Think about how it would thrill you, right? You want to make sure that decision is something that is awesome. And let me actually add to this. Make sure when you think about it, you don't think it like, oh yeah. I mean, 15 pounds, but then I have 30 more to go. Don't do that to yourself. Don't let yourself be fired up about it, and let yourself think of it as a transformation, not just another 15 pounds down, like you've done many times. Think of this as a transfer, not a transition, a transformation. And then decide why you want it and make it fucking compelling, make it exciting, make it fun, and yes, getting in your best health can be fun. It can be empowering. It doesn't mean it's not going to be hard in the moment. Doesn't mean you're not going to be like, Oh, but then you can be proud of yourself, which is very exciting. Transformations are exciting and powerful and fun, and make it personal. If you want to lose 15 pounds because you want to feel sexier at whatever age you are, I love it for you. Please have that be your reason. If you feel like you want to lose weight because you want to be healthier for your grandkids. I love it. Did you ever see that one commercial? I think it was. It was one of those. You know, during the holiday season, they put out commercials, and some of them make me so emotional. This is one commercial long ago, and it was this older gentleman, and he, you saw him go out to his shed. He was like in a place where it snowed, and he walked out. They showed him walking out to his shed. He went out there, and he turned on the radio, and he started lifting weights. I don't remember all the details. I don't know if he's doing push ups or I think he was lifting weights over his head. Yeah, yeah, okay. I'm thinking about it, lifting weights over his head. And then they showed him every day doing this, doing this, doing this, and getting stronger and getting as I'm talking about it, I'm getting chills, getting stronger, getting stronger and getting stronger. Oh, my God, I'm gonna be emotional shocker. And then they showed Christmas Day, and he's getting the house ready for Christmas Day. And then all of a sudden, his daughter walks in, and his granddaughter walks in, and he picks her up and lifts her up to put like the angel. On the tree, and he lit takes her little body, but these little kids are heavy, you know, and he lifts her above his head. And it's like the same routine he was doing in his garage, same like kind of movement he was doing in his garage. It was amazing. It was just, I was like, Yes, I love that. That tells you that guy's why, that guy's why is I want to be a part of my grand I want to be a part of my granddaughter's life. I want to be a part of the tradition. I want to be strong. I want to be significant. I want to be valuable. So if that's your why, I fucking love it for you. If your why is you just want a kick start. I love that for you. If your why is you want to be able to prove to yourself that you can do holidays different? I love that for you. So come up with a compelling personal why? Then create a vision of how your life will be different when you achieve it. Now, if you won't have to lose, like 50 pounds. You might be thinking, okay, 15 pounds. My life might not be that different, but you can go there. I want you to think about it. 15 pounds down, you're a different size. 15 pounds down, you're in new clothes. Think about if 15 pounds isn't your goal. Maybe you're your transformation. Maybe your transformation is drinking less. What is it like if you become a person who can easily drink less, even when your girlfriends are like, Oh my gosh, have another glass of wine. It's it's New Year's Eve, have another class. And you're like, Nah, I'm good. Think about all the positive effects that you know that's gonna give to your life. Maybe you're gonna feel more present with your children when you only have one or two glasses of wine. Maybe you're going to sleep better. Maybe you're going to also lose some weight. I've met had many clients where when they kind of get control of their drinking, it really helps not only their health, but their weight loss. Maybe you're going to just feel more empowered, feel more in control. Maybe you're going to really have to radically look at some of your emotions head on, and have some conversations in your life that you've been maybe putting off because you've been just drinking to avoid you just you just don't know. But think about and create a vision of how your life will be different when you get this 90 day transformation, I will tell you I am creating my own 90 day transformation, and I know I'm usually very open and honest, but this one I'm keeping private to myself, but it's my own little 90 day transformation, and I've already decided how I'm going to feel when I get there. I'm creating a vision of not only what's going to happen when I get there, but how I'm going to feel, and that's really important. How are you going to feel when you achieve this goal, or when you create a 90 day transformation for yourself at the end of the year, on, let's say, New Year's Eve? How will you feel? And I love powerful. I love free. Those are probably my two favorite might be two of my favorite feelings. People say Joy a lot. I do love joy, but I love feeling powerful, because it makes me feel more in control of my joy. So free and powerful, decide what that vision is, how it'll affect your whole life and how you want to feel. And really, the whole idea during this 90 days is to try to feel that way ahead of time. What a lot of people do is they think when I lose the weight, I'll feel that way. When I stop drinking, I'll feel that way. When I finally run a mile, I'll feel that way. But that's not how you do it. You try to feel the way you want to feel ahead of time, and that's what makes this process so enjoyable. We don't need to wait till we transform an area of our life in order to feel more amazing about that area of our life. I also ask that you determine what negative emotions you're going to be willing to feel you're going to have to be willing to feel negative emotions during this 90 day transformation. If you think that it's all going to be shits and gigs and you're not, it's not going to be hard, then it's not going to work for you, that you can just be like, I'm out stop the podcast right now, because there will be negative emotions if you have been eating in order to avoid negative emotions. When you take away the food, you're going to have to deal with the negative emotions. That's why this work is so life changing. When you can actually diagnose yourself as every time I get frustrated, I drink. Well, then every time you get frustrated, instead of drinking, you have to deal with the frustration. You have to coach yourself. You have to have hard conversations, you have to think about things differently, you have to swallow your pride. You have to really help yourself and fix your life. So what negative emotions are you going to need to be willing to feel? I would pick at least three. Let me give you my. Three right now. I didn't think about this ahead of time, so I'm coming off the cuff here when I think of my transformation, my 90 day transformation, what negative emotions am I going to have to feel? Okay? It's going to be doubt, fear, confusion. That is my homework. Courtney, you want to transform in the next 90 days to achieve this goal, you're going to have to be willing to feel fear, doubt and confusion. Can you handle it? Fuck yeah, I can handle it. Let's go. Let's go. Okay, what positive emotions are you going to try to focus on and feel again that goes back to the emotions you're going to feel when you achieve this transformation. So I want to try to feel powerful, and I'm going to throw confident in there. That's always a beautiful one to feel that most women want to feel powerful, confident and just thrilled, I think. So what positive emotions are you going to try to focus on during this 90 day transformation? And you really can feel two emotions, not necessarily right at the same time, but certainly within the same day. You can have a moment of confusion. Coach yourself around that confusion. Decide, why am I confused? What thought is making me confused? Is there another way to think about this? Is there another way that will make me feel powerful? What thought is that so you can coach yourself around not being confused and getting into powerful? How are you going to hold yourself accountable? How are you going to remind yourself every day. Where you're going? Are you going to hire a coach? Are you going to join a program? Are you going to start journaling every day? Are you going to get an accountability partner? Maybe you, maybe you want to do this 90 day transformation with a girlfriend? I think that's amazing. Send her the podcast. But how are you going to hold yourself accountable? How is this time going to be different for you, and not just different for the first week? Because let me tell you something right now. The first week is going to be fun. Anytime you do something new, I tell all the women that work with me, especially in my group program, I'm, well, hey, this is going to be fun for about two weeks, and then you're going to be like, Oh, it's kind of lost his luster. Yeah, it's kind of lost its luster. Yeah, I get it. That's That's how it always is. That's the nature of this, right? It's going to get hard. So how are you going to hold yourself accountable? And here's what I want to share with you. What matters most is not really the goal, the 90 day goal. You're choosing the, you know, the transformation that you want over the 90 days, but it's who you become on the way to the goal. It's who you become on the way to making this change you want to make that is the transformation. Because here's what I will tell you, if you decide you know what, I want to lose 15 pounds by January 1, and you lose 11, there's no shame, there's no reason to be frustrated. There is reason for celebration if you've especially if you've done it in a way that you feel proud about. You've done it in a way where you've learned and you've grown. If you decide that you want to drink less over the holidays. This is going to be a 90 day transformation of you feeling in control of your alcohol. If you don't do quite as well as you had wanted to do by January 1, you're not going to be kicking yourself for trying. You're going to have up leveled in so many areas. You will feel more in control in the attempting of it, the growth is in the attempting of it. Most of my goals, I will tell you most of my goals that I've set for myself I have not reached. And I'm not ashamed at all to say that publicly I set really big goals for myself, and every time, especially said when I do, like a year revenue goal, or when I do a monthly goal, I set them really big on purpose, so it stretches me and it grows me as a person. So then when I don't reach it, I'm not mad at myself. I go, whoa. I've done things I never would have done had I not put this into action, had I not decided what I wanted and really gone for it, I would never have gotten this far. And so, so what if it takes me longer to get there? That's not the point. It's who you become in the process. And I will tell you I remember hearing my coach way long ago, before I ever became a coach, before I ever got certified as a coach. I remember her saying this, and I really didn't believe it, I'd be like, Well, I don't know. I really want the goal, and I get it. You do want the goal, but I guess here's where I where I'm coming from, and here's what I have learned since then, is if you don't set the goal, where are you going to be at the end of the year? If right now, you just keep going along in the direction you're headed, where do you where. Realistically think you'll be that might not make you happy when you think about that, where, if you decide to create a 90 day transformation, you will be so much farther than where you would have been having not decided it. So if you don't reach your goal, don't kick yourself. Be thrilled that you learn so much along the way. And then next time, I mean, you can decide at the beginning of January to set a new 90 day transformation goal. I'm constantly setting new goals for myself. Every month, I'm like, Ooh, what do I want to focus on this month? Every once in a while, randomly, I'll be like, You know what? And for the next 30 days, I want to do this for the next I love it, because I'm constantly expanding and growing. So let me paint a vision of how empowering it feels to create a transformation in the fourth quarter of the year. I want you to imagine again, since I just asked you to imagine, what's going to happen if you don't create a 90 day transformation by the end of the year, where are we at then? And you can probably look back to last year, or maybe even the year before, and be like, Yeah, I can see where I'll be. Then maybe it's something you keep telling yourself you want to do, and you just haven't done it. So we know where you're going to be. But imagine how empowering it will be if you end the year having given yourself this gift, having decided that transformation is possible, you'll find that it's not only the actual goal, but again, it's who you become. All the other skills you learn, maybe by you doing this, you're going to learn how to actually start saying yes to yourself and saying no a little bit more during the holiday season. Why do we say yes so much to so many things? I don't know if it's just our socialization, or women in general, or I don't know if it's in our DNA, but we need to learn to say no to the requests made from other people, even people that we love. And we need to say yes to ourself. We need to throw what we want our hat in the arena for what we want. We need to stop making excuses and acting like we're so good at doing for everyone else we just don't do for ourselves. Stop that shenanigans. It's just an excuse, because doing for ourself is hard. It is easier to do for other people. So I want you to imagine how good it will feel if you can have an amazing holiday with all the people you love do all the things you do, because, you know, we do a lot, we can still do a lot of those things, but also make time to put ourselves first, which will spiral out and help everyone else you have the opportunity to start January already ahead of the game, not only in pounds down or extra, you know, joining a gym and getting better at the gym, whatever, but in your mindset, up leveled in you, knowing that you can do something hard and you can come out of it learning some new skills, you will also have created evidence that You can stick to your plan during probably the hardest time of the year. So I hope that I have convinced you to decide on a 90 day transformation. I have decided on mine. I've already started. I am fired up to do this work. If I can help you with this. Hey, schedule a consultation with me. You and I can talk about what you want to create and see if you and I are a good fit, so I can help you get there. So fun. I hope you have a great Tuesday for information on how we can work together. Head to modern body, modern life.com. To schedule a consultation with me. I'm currently coaching women privately, and I offer group coaching programs. I.