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Presents:The Mental Shifts Marissa Made to Lose80 lbs in 12 weeks www.StepItUpwithSteph.com
And Exactly How She (Holistically) Did It!Are you ready to Once and for all stay committed to yourself?Work out regularly AND enjoy it?Have a normal eating schedule without wild cravings orsugar addictions?www.StepItUpwithSteph.com
Feel confident when you walk into a room of strangers?Feel sexy in your own skin?Last year, my client Marissa and I were on a realityweightloss TV show in Chicago. Our mission was for her tolose 83 lbs (30% of her body weight) in only 3 months.Not only did we accomplish this goal, but also she lost themost weight out of anyone on the show, and we were theonly team to do so without any diets or gimmicks.www.StepItUpwithSteph.com
Here are the other trainers on the show:Before we did anything physical, our work together beganwith Marissa’s mental commitment.Before we began any physical activity or food changes, wesat down and developed her MANTRA.www.StepItUpwithSteph.com
What Is a Mantra & How Do I Make One?By framing your goal in a positive light, you'll be able to hityour goal and stay consistently happy.Here's how:- Write down what your goal is.- If you've written down a goal in a negative context, such as"lose weight, stop hating my body, avoid being seen in abikini, etc.," then turn this phrase into something positive.- "I want to lose 10 lbs. because I hate my body" becomes: "Iam healthy and fit because I love my body and want to takecare of myself."- "I'm working out, so I can stop hating my body" becomes: "Iwork out because it makes me feel good about myself."www.StepItUpwithSteph.com
- "I'm being healthy and fit because I don't want to avoidbeing seen in my bikini" becomes: "I am healthy and fitbecause I love the way my clothes fit and look on me."By turning your goal into a positive one, and writing it as if itis currently happening, in the present, you areprogramming your subconscious to start acting likeyour goal is already happening in your life.Repeat this mantra every morning and every night!Now, back to Marissa. First, we really focused on WHY shewanted to lose weight.Then, we only picked out the POSITIVE reasons.www.StepItUpwithSteph.com
For example, she wanted to be an inspiration to her family.We did NOT say, "So that I don't feel overweight."Then we recorded a positive affirmations playlist that shelistened to every day and each night.We mixed in her personal affirmations that we recorded onthe computer with her favorite songs! (I do this for my OneDay Intensive and Diamond clients too.)By the way, did you know that Marissa is like so manywomen I work with? Check this out – throughout the 12weeks,How Much Planning Is Necessary for MySuccess?www.StepItUpwithSteph.com
When you're committing to a new plan, whether it be aworkout schedule, eating plan, or new work schedule, it'simportant to be realistic but also to Step It Up - step it upoutside of your comfort zone & create new, lasting habits.Here's how: Create a realistic goal. 83 lbs in 12 weeks is a VERYlarge goal, but Marissa was very fortunate to have meguide and coach her throughout the process. Look at your calendar and SCHEDULE your workouts.Your workouts must be as important as doctor'sappointments! Do not skip them, and place as muchimportance on them as you would on anything else. Plan your meals in advance. Plan to eat protein plusfruits and veggies every 3-4 hours (THIS IS HOW ONEOF MY CLIENTS LOST 13 lbs in just 3 weeks - andshe didn't even begin working out!)(And FYI – Everything I did with Marissa and with my privateclients has been condensed into the 30 Day JumpstartProgram.)www.StepItUpwithSteph.com
For food, she got a fresh nightly delivery of 3 meals & twosnacks from the Fresh Diet. (This is easy to do for yourselfwithout a meal delivery service: Go grocery shopping onceper week and plan out your meals in advance.)She also received naturopathy appointments & acupuncturefrom the Raby Institute, and in-home massages from HopeJelinek-berry. These were all supportive measures I took toensure that our team could support Marissa.I tell you all of this to demonstrate the importance ofsupport systems and how they help you achieve yourgoals!We even had a kick-off party for Marissa with all of her family& friends to show their support:In the meantime, check out your options and see how youcan get some sort of support system or professionals to helpyou in your journey.www.StepItUpwithSteph.com
How Often and How Long Should I ExerciseFor?Since Marissa still worked a full time job, here are thetimes/days when she would exercise: Monday through Friday consisted of 20 to 30 minutes ofcardio intervals at the gym on her own before work.HOWEVER, if she had a meeting, or didn't sleep wellthe night before, she would SKIP this and instead dothis after work. So, Monday through Friday, if she did not do her 20-30minutes of cardio in the morning, she would do thisafter work. She'd go late to happy hours and workdinners because she had an appointment (with herself). On Sunday she would work out once on her own or goto a fitness class at her gym. This workout would be 45minutes to 1 hour long.www.StepItUpwithSteph.com
In addition to all of this, she also saw me for privatetraining sessions Monday through Saturday for 45minute sessions. Monday, Tuesday, Wednesday,Friday, and Saturday were kick butt workouts consistingof interval training (see below for specifics). Thursdayswere our Yoga days.What Were The Specific Workouts MarissaDid? Cardio: Except for a 3 minute warm up on the elliptical,whenever Marissa was doing cardio, she was doinginterval training. This means:o 30 seconds fast, 30 seconds slow, ORo 30 seconds at a hard incline, 30 seconds at aneasier incline.o This can be done by running outside, on atreadmill, on the elliptical or on the bike (PLEASENOTE: If you are very overweight, I wouldrecommend starting on lower impact machinessuch as the bike and elliptical instead of poundingthe pavement to run with so much extra weight.)o Marissa started off on the bike and elliptical for thefirst 3 weeks until I allowed her to run. Strength Training: After the 3 minute warm up, Marissawould do light stretching while moving, and then we'dhit the weights. We alternated between legs one day,and arms the next.o For legs, we would do squats. We'd do a fewvariations of squats, and do approximately 5 setsof 10. Then we'd hop back on to the cardiomachine for 2 minutes, doing intervals. We'dwww.StepItUpwithSteph.com
orepeat this, throw in some ab exercises here andthere, and change up the leg exercises.For arm days, we would use dumbbells and dopush ups. We'd do 30 bicep curls with 5 lbweights, then 20 push ups, then hit the cardiomachine for 2 minutes, and repeat with differentarm exercises. Each 45 minute workout followed similar form:o 3 minute cardio warm up with very light stretching.o Strength training interspersed with cardioo End with 5 minutes of abs, and then 5 minutes oflonger stretching. We'd take this system and do it in stairwells, saunas,the pool, etc. The goal was always to increase herheart rate, keep her muscles guessing, and buildtoned muscles rather than bulk.www.StepItUpwithSteph.com
What Did We Do When Marissa Hit aPlateau?We've all heard of hitting a "plateau" when you're trying tochange your body or lose weight.But honestly, I was so confident in the plan I had set up forMarissa, I didn’t think a plateau would be a problem forus!However, after she had lost about 45 lbs, we started to seethe scale become stagnant.During the first week, she lost a whopping 19 lbs! But therewww.StepItUpwithSteph.com
were a few weeks where she only lost 2 to 4 lbs.I knew wehad to change the course of action.We started integrating different types of exercise, anddifferent types of food.Upon the recommendation of her doctors, we put her on alower caloric intake with a smoothie plan. She ate 3smoothies per day.For the first week, she lost 8 lbs.But the second week on this plan, she only lost 2 lbs!Her body was probably starving, even though she didn't feelhungry, and when the body is starving, it hangs on to fat!This is why I do not agree with low calorie diets, and the onlyreason I did this was because we were in a time crunch forthe 12 week contest and her doctors recommended it.To break past this plateau, she began running more duringthis time. I also began doing more NFL drills with her, havingher do longer sprints, harder cardio sessions, and morejumping.These were all exercises that were new to her body.I also, most importantly, worked with her on the mentalside of this plateau.www.StepItUpwithSteph.com
We constantly affirmed that Marissa was healthy, losingweight, and feeling light!Instead of getting weighed down (literally!) by the numberson the scale, I used this as an opportunity to maintain thepositive self-talk and commitment to herself, regardlessof if the numbers on the scale were moving.This relentless positive attitude and envisioning herselflosing weight and feeling light most definitely got her throughthis plateau!What Is Mental Exercise & How Do You DoIt?As you know, what sets me apart from other trainers andphysical fitness experts is that I really work at a deeper,more mental level.You can have all of the tools and tricks to lose weight orcommit to a healthy living plan, but the reasons WHY needto be strong enough.And this is why many dieters find themselves gaining evenwww.StepItUpwithSteph.com
more weight after ending a specific program.Today I'm sharing with you a concept called "MentalExercise".Marissa and all of my clients engage in mental exercises tostrengthen their mental attitude towards themselves, howthey view exercise, and how they view food.Here I am on WINK TV talking about Mental Exercise:My 30 Day Workbook is full of mental exercises toreprogram the way you talk to yourself, change how you feelabout your body, and transform the way you view exerciseand food.www.StepItUpwithSteph.com
How Do I Know If My Support System isGood Enough?One of the keys to not only losing weight but alsomaintaining your weight and healthy lifestyle is to have asupport system!Marissa's family and friends were always encouraging hervia texts, calls, social media, and even while out atrestaurants and bars!It's SO important to surround yourself with positive,supportive people not only when you're on a weightlessjourney, but also in your life journey.I encourage you to write down 5 people who you cancount on to want what is best for you at all times, andreally work on nurturing those relationships in your life.After 12 long weeks of work, dedication, commitment, andconfidence in herself www.StepItUpwithSteph.com
Here is Marissa's dramatic reveal:Watch the video of Marissa's dramatic entrance HERE andhear what she had to say about this amazing journey.www.StepItUpwithSteph.com
If she can do it, SO CAN YOU!Hopefully you’ve gotten some great tips, guidance, and toolsto use in your own life.And, if you’re looking for a support system and guidance toreach YOUR goals, consider joining the30 Day Jumpstart Program!You’ll receive workout videos, a playlist, access to theprivate Step It Up with Steph group, and weekly groupcoaching calls to reach your goals and change your mindsetonce and for all!Click HERE for more info about the 30 Day JumpstartProgram.www.StepItUpwithSteph.com
Thanks for reading, and as always remember to Step It Up!Sincerely,P.S. Questions or comments?Email m
from the Raby Institute, and in-home massages from Hope Jelinek-berry. These were all supportive measures I took to ensure that our team could support Marissa. I tell you all of this to demonstrate the importance of support systems and how they help you achieve your goals! We eve
