[PODCAST EPISODE 22] How to Prepare for the 7 Day Challenge

podcast Mar 11, 2021

Listen to this episode for all the details on how to prepare for the 7 day challenge that I'm hosting to help you follow your meal plan for one week. There's only 4 steps.

The challenge will be March 14-20, 2021. But if you're reading this and it's after March 20th, listen to this episode anyways. There is still a way for you to get the recordings. Let's do this! 


Here's how to prepare for the 7 day challenge if you're participating in real time:

  1. Get on my email list. Go to mcccoaching.com/starthere and enter your contact details.
  2. Create your plan. 
  3. Grocery shop.
  4. Prepare your food.

*Note: After you enter your contact details at mcccoaching.com/starthere you'll receive my free guide titled The #1 Thing You Need to Know to Lose Weight and you'll get all the details for the challenge when it's time.

*Note: If you're already a client or you're already on my email list, don't do a thing, you'll get details for the challenge when it's time.

Here's how to get the recordings from the 7 day challenge after March 20, 2021. 

  1. Go to mcccoaching.com/join and sign up for The 6 Stages Weight Loss Program online course.
  2. The recordings will be available as an added bonus inside the program.

This is going to be fun and productive! 

If you want to take this work deeper so you can lose weight and move on with your life, click here to join The 6 Stages Weight Loss Program.

 

 

Subscribe: Apple Podcasts

 

Read the full episode transcript below:

Intro:
Welcome to the Weight Loss Before and After Pregnancy Podcast. The place you’ll get simple strategies you can apply to your life today to start losing weight. Strategies that’ll help you reach your goal, move on with your life, and focus on the things that matter most to you. I’m your host, Certified Life and Weight Coach, Andrea Scalici. Let’s get started.

Podcast: 
Hey everybody. Welcome to episode 22.

In last week’s episode, I told you about the free 7 day challenge to follow your meal plan that I’ve got coming up. My goals for this challenge are to have fun, motivate you, and show you a new approach to weight loss.

If you’re interested in participating in the challenge and you haven’t listened to last week’s episode yet, it’s number 21, I recommend you go back and listen to that one now. It’s pretty short. And then come back and listen to this episode. This one will be pretty short too.

In this episode, we’re going to go over the four steps you’ll need to take to prepare for the challenge.

Let’s talk dates real quick.

The 7 day challenge will be Sunday, March 14th through Saturday, March 20th, 2021. And the four steps that we’re going to cover in this episode should be completed by the end of the day on Saturday, March 13th so you can wake up on Sunday and be ready to go with the challenge.

Now, if you’re listening to this, and it’s after March 20th, the challenge is obviously over. But there is still a way for you to get the recordings and do this challenge for yourself. So, listen to this episode and at the end you’ll hear how you can get the recordings after March 20th.

Whether you’re hearing this in real time or after the challenge has ended, I hope you’ll do this challenge so you can have some fun, get the boost you might need to get started or continue with weight loss, and so you can learn a new approach. One you might have never thought about before or even knew was available to you.

Ok, so let’s talk about the four steps you need to do by the end of the day on March 13th, if you’re doing this in real time, to be ready for this challenge the next morning.

Step one. Get on my email list. Or, if you’re already on my email list, make sure you’re receiving my emails. We’ll do the entire challenge together that way.

You’ll receive one email a day with either a short video, a short audio, or just an email with text. And that email will have the motivation you need to not only get through the day following your plan, but really start to shift the way you approach and think about your plan.

If you’re on my email list right now, and you’re receiving my emails, then you can skip this first step. You’ll receive the challenge information when it’s time.

But if you’re not on my email list yet, go to mcccoaching.com/starthere and enter your contact information. You’ll get my free guide called The #1 Thing You Need To Know To Lose Weight and you’ll get all the details for the challenge when it’s time.

Step two. Create your plan. Now, this step might seem like a big task, but I promise you it’s not. At least not in the way I’m going to ask you to do it.

Here’s what I want you to do to create your plan.

First, decide how many meals a day you’re going to eat during the 7 day challenge. Will it be 2 meals a day, 3 meals a day, or a different number? Decide right now and keep it similar to how many meals you’re already eating.

Then, take out a pen and paper and write down all the meals you’re going to eat during the 7 day challenge. Decide right now and, just like with the number of meals you plan to eat each day, keep it similar to what you’re already eating. If that’s hamburgers and tacos, then put hamburgers and tacos on your plan.

Remember, in this challenge, it’s not about what you’re eating exactly. It’s about getting you started where you are now. Teaching you how to honor your decisions by you eating what’s on the plan you’ve created for yourself. It’s about showing up for yourself and doing what you say you’re going to do. It’s about having your own back.

These are the most important things you can focus on in the beginning and during this challenge. Your relationship with yourself and honoring your decisions.

The food itself can be gradually changed over time. The food is less important in the beginning.

Ok, so once you’re on my email list and you’ve created your plan, move onto step three, which is to grocery shop.

Go to the store or order everything you need online to make the meals that are on your plan.

Then, step four. Prepare your food. You want to do as much work upfront as possible before the challenge starts so your food is ready to go. This might mean cutting vegetables, or cooking them, or this might mean marinating meat. Whatever your plan has on it, do as much prep as you can in advance.

The goal here is simple. If your lunch on Tuesday is supposed to be a salad, for example, and you look into your refrigerator, and you see the vegetables all cut up and ready to go, then you’ll have to do less work to do on your mindset in that moment to get yourself to eat that salad.

Does that make sense? It’s basically one less excuse your brain will come up with to get you to eat something else that you didn’t plan. Our brains are smart and tricky like that.

So, instead of thinking, “A salad is on my meal plan and I have to cut up all these vegetables just to eat it. That’s a lot of work and I’m hungry now. I can’t wait for that. I’ll just eat something else.”

Instead of thinking that, you might think, “A salad is on my meal plan and the vegetables are all cut up and ready to go. I’ll just eat that and move on with my day.”

Prep is everything. It’s an excuse killer. I love doing prep.

Ok. So, those are the four steps you need to do by the end of the day on March 13th, if you’re doing this in real time, to be ready for this challenge the next morning.

Step one. Get on my email list. You can do this in two minutes.

Step two. Create your plan. You can do this in ten minutes.

Step three. Grocery shop. You can do this in maybe fifteen minutes, if you’re ordering online, or an hour if you’re going to the store.

And step four. Prepare your food. The timing on this one will depend on how much prep you need to do. But it might only be a few short minutes out of your day.

And that’s it.

I’m really looking forward to this and I hope you are too. It’s going to be fun and productive. And I cannot wait to share everything I’ve got planned for you.

Now, as promised, if you’re listening to this after March 20th, and the challenge is over, I want to tell you how you can still participate.

So, as of right now, I plan to take all of the recordings and offer them as an added bonus inside my online course, The 6 Stages Weight Loss Program.

If you’re interested in the challenge recordings, go to mcccoaching.com/join to learn more and get started today.

Alright. I’ll talk to you all soon.

Outro:
If you loved this podcast, I want to invite you to check out The 6 Stages Weight Loss Program. It’s my signature program that’ll teach you everything you need to know from start to finish to lose weight, reach your goal, and maintain it once you’re there. You’ll also learn how to have your own back through the process. Join me over at mcccoaching.com/join. I’ll see you there.

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