Your PERFECT weight loss plan

I discuss today the PERFECT plan for you. A weight loss plan that is perfect, fool proof, and totally 100% customizable to you. This plan gets my stamp of approval and will work if you work it!!! This plan is not about perfection so don't feel like you have to be a goodie goodie, you have a lot more freedom than you think!! 

Grab some paper, take notes and let's dive in... Sarah style!! 

Transcript

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Hello, hello, Sarah here. Welcome to another episode of Speaking Serenese. This one is going to be so quick. Um because I think you're smart enough to know. Right. So this podcast is all about, once again, on the fitness end of things, but it is about the perfect fat loss program for you. That's fitness and nutrition. And I'm not gonna waste your time. I'm not gonna have you sit here for 15, 20, 30 minutes listening to me jack my jaw when I can just tell you what it is in the beginning, and then I can kind of explain a little bit as we go along. But I still want to keep it super short because it's really not rocket science. Um, so like I had said, grab a piece of paper and a pen and then write this down. Um, the meal plan and the fitness program that is perfect for you is the one that you're gonna do consistently. Ta-da! Like that's it. There is no rhyme or reason. There is no um, I mean, there is science, but it's not like the science tells you that if you're a woman this age, blah, blah, blah, blah, blah, this is a fitness plan for you. If you're a dude and this is, you know, blah blah blah blah, like this is one for you. No, no, no, no. We're not going off of anything super scientific other than the statistic is that if you are consistently doing it every single day, you will win and you will lose fat, you will gain muscle, and or whatever your goal is. Um I do want you to incorporate weight training, I do want you to incorporate cardio, I do want you to incorporate some stretching, um, Pilates yoga, anything like that. It doesn't have to be fancy or nothing. But the goal is just to have whatever you will be willing to wake up every morning and do, then that's the one for you. There is more benefit from you doing a 15, 10-minute workout because that's what fits in your schedule right now, uh, consistently for the rest of the season that you're in in life, rather than one day you do a 60-minute workout and then you're done. And then you air quote jump off the wagon and then you don't do anything again for another six months, and then you do it for a week, and it's an hour long, and then you're sore and you're tired and you're um frustrated, and you're um what's the word? Uh, you don't, you don't like it, you don't like it, it's gross. Okay. Um, but if you can find something consistently to do every single day, that, my friend, is way more valuable, way more important, and way more goal-driven than just half-assing it for one or two days. Now, there are some caveats to this. Um, everybody's schedule and their life and their routine is very different. So I want you to, as we take notes um today, the first note that I want you to take outside of writing consistently, consistent, consistently, consistency, whatever form of that word that you want to put, put that at the top of your notepad. After that, I need you to decide where you are in your season of life. Are you available and do you love joy and are you going to be consistent with working out an hour a day? If you say no at all, or it kind of grosses you out, then do not buy a program, make a plan, do a schedule if you're not going to be consistently doing it for one hour a day. My goal is to figure out what you can give that you're going to be willing to do every single day. Ta-da. Um, if that's 15 minutes, like I said before, 15 minutes is so much better, 10, 15, 20 minutes is better consistently every single day than if you half-assed it for, like I said, an hour and then never picked it up again. So find something that you love. Um, some find something that's joyful. Uh, sometimes that isn't necessarily the workout that you're doing, but it's a playlist that you're playing while you're working out. So whatever you can do consistently. Okay, so now into the nutrition end of it. Uh draw a little line, figure out your schedule, figure out your season of life and what time you can. Um, underneath that, before we get into nutrition, let's go back up. Underneath that, I want you to throw in um weight training, cardio, and some sort of flexibility, mobility, Pilates, yoga, et cetera, et cetera. So those three things that is just gonna give you a well-rounded uh body. And then depending on if you have special goals, obviously you need to tailor tailor those to that goal. But if you just like weight train three times a week, you do cardio a couple times a week, and you do stretch one time a week, and then you rest the other two days, like, and if you can consistently repeat, push, play, wash, rinse, repeat those things every single week, you're gonna win. Hands down. I promise you, I promise you, if you will consistently do that for the rest of your life, you can do those. Um, another caveat underneath that is I need you to write down mindset uh andor slash equal signs. Um, I want you to get rid of a timeline, get rid of ditch timeline, and I want you to think long term. Stop giving these programs and this time um in this training schedule a date. Now, a lot of the training schedules that I will write down out for write out or write down for clients and/or ones that I follow myself usually run about 12 weeks. That's that's normal, eight to 12 weeks. Um, but that doesn't mean that's the end. And then I go back to what I did before. I will never go back to what I did before. So therefore, that is just how long that plan or that program is. And then I just pick up 12 weeks one day later and do it all over again or find something else. Okay. So either way, it's just I need you to get rid of I'm just doing it for the summer. I'm just doing it for this time. We're doing this forever. Okay, now nutrition. Um, surprise, surprise, consistency. So write down nutrition slash consistently. What meal plan, what program, what style of eating, what um, yeah, style is probably the best way for me to put it. Like if you want to do keto, are you literally willing to eat keto and no carbs for the rest of your life? If you at any moment go, mmm, then don't do keto for the rest of your life. Carb cycling. Um, are can you carb cycle for the rest of your life in different forms and formats? Same with the keto, different forms and formats. Uh, can you do that for the rest of your life? If that at all gives you a little hesitation, then don't fucking do it. Um, the best way for me to tell you to eat is whatever you're going to do, uh, do it consistently. But eat healthy. You know what I'm saying? Like Lee, eat healthy. Um, but then just do it consistently. And think of it also, once again, the little caveat underneath is um stop giving it a timeline. Always say forever. This is how I'm gonna eat forever. This is just who I am. Change it from it's a hobby and it's now um just part of who I am. Um, but that's it. You guys, super simple, easy consistency. That is the perfect plan for you. Um, underneath that nutrition, uh, before I jump off here, I really want you to turn off the noise of social media, turn off the noise of uh people who are not educated in fitness, wellness, and nutrition. Um, there's a lot of influencers out there that bounce around and love to tell you uh like what they're doing or stuff that is not from a science standpoint or from um any sort of research or any sort of education on their end, they're just like regurgitating um what other people say. And I want you to kind of block that out, or if you do see it, just kind of let it kind of like wash over your back. If they don't have anywhere on their um profile that they are any sort of certified anything, uh meh, meh, influencer, next. Um, and the reason I say that is because everybody wants to sell you the new thing, everybody wants you to buy into the new fad or the new this or the new shiny this or the glossy new this. Um, everybody wants the new new new new new. And if you go back to when bodybuilding and weight training started to begin to be a thing until now, um calisthetics, like remember old school calisthetics, like in the 40s, 50s, 60s, like old school gym PE calisthetics, right? Um, that stuff is still stuff that people do in the gym. Obviously, it's modified and obviously it's a little bit more science-backed, but it's basic, like basic squats, push-ups, pull-ups, um, crunches, sit-ups, things like that. Um, so there isn't, it's basically like all this new influencer stuff is just regurgitated old stuff, and they make it look fat fancy or flashy, and they want you to buy into it. And I want you to trust your gut, and I want you to avoid um that the fanciness of it, the newness of it. Um, I want you to really just do the classics, throw in some weight training, throw in some cardio. Cardio you're gonna enjoy two to three times a week, weight training that you're going to enjoy two to three times a week. Um, same with the uh stretching and the Pilates or some sort of core movement, full range of motion, that type of no-load-bearing movements, stretching, um, things like that, uh, that you're going to enjoy. Um, you're not always going to enjoy the specific workout, but do it consistently every single day. So say that you do have time for a 20-minute and you only get in 15 minutes, or you only get in 10 minutes because life is crazy that day, fine. Fine. There's no workout police. No one's gonna send you to jail because you didn't do the full 20 minutes. Uh, you are consistent, and that's what's gonna win over any program, over any flash knew this, any sparkly knew this. Consistency is always gonna win. Consistency in the gym, consistency in the kitchen, consistency with your mindset, with your sleep, with all those things. So don't let the the noise of it has to be this or you need to eat this or it needs to be this, blah blah blah. Trust yourself. You know that water is important, drink some water, you know vegetables are important, eat some vegetables. Uh, you know, protein is super important, eat plenty of protein. Carbs are not the devil, so feel free to eat carbs. Uh, yeah. And have dessert. Like, don't get so there's so much fear-mongering out there, and I don't want you to be fearful of doing one thing or the other, but whatever you can do consistently will always, always, always win. Cool, cool. All right, you guys, that's it. Super, super simple. I hope you took notes. I hope this is helpful. But literally take this piece of paper and put it up somewhere where you're gonna see it every single day. So that way, consistency is what you're going to do. It doesn't have to be perfect. There's no such thing as perfection. Um, progression is a word that I prefer to use instead of perfection, and then consistent. Can you be consistent with it every single day? That's it. Simple. And it fits you to a T. You know why? Because it's customized to how much time you're allowed every single day to work out. And you don't even have to like get huffy puffy. You don't have to drive to a gym. Like, it's literally just moving your body consistently every single day. Consistent, consistent, consistently, consistency. Okay, that's it. All right, you guys, take care. And hey, we'll see you next sun. Next sun. Next sun. What the fuck? Next month. We'll see you next time. Alright, guys. Catch you on the flip side.