None of these rules are new to me, and I already live by them 85% of the time anyway, so it wasn’t a big stretch. For me this challenge was about tightening up my nutrition, and getting inspired and excited about my exercise program again. I had become a bit bored and needed to shake things up. The alcohol and caffeine were easy rules to stick to, because I rarely drink alcohol, and have weaned myself off caffeine through my pregnancy and after having a baby, my social life is more about breakfasts and lunches than drinks and parties, so check, and check!
The sugar again was ok for me, because my only processed foods like muesli, or yoghurt, usually have less than 10% sugar anyway. Except (ahem) the odd Chocolate Digestive, which up until now, I have been fooling myself into believing they were kind-of-healthy; which of course they are not! Out Digestives. Out.
There were little exceptions to the no processed foods rule were full fat natural yoghurt and full fat milk and stevia (for desperate situations) allowed. Other than that it was only actual foods, one ingredient foods, that don’t come in a box or jar, or packet.
I had a bonus of seeing Tyler Tolman speak halfway through the first week, which was awesome, he’s like the Jim Carrey of health expert speakers! Bounding full of energy, lean as a whippet, and glowing with health, he extolled the virtues of juice fasting and whole foods to eliminate toxins and cancer risk in our modern lives. He went into a lot of detail about how processed foods are linked (i.e very likely cause) cancer, which was a big wake-up call to not be lax about the few processed foods that are left in my cupboards. Check out my interview with him from the other week.
My biggest challenge on this week was the call of cacao, and oh-so-delicious sourdough bread. I have to admit I caved and ate my last one of these cacao quinoa beetroot muffins the other night, Thankfully there are no more left. So I had a little rice malt syrup and cacao, (I switched it from the coconut sugar in the recipe for a no fructose alternative,) so still no sugar, and outside this challenge I consider them healthy sweet treats, but they are processed and outside the rules of the challenge. I also had two hot cacao stevia drinks, which were delicious on the colder nights, when my sweet tooth called.
I restrained from the yummy fresh sourdough bread, which is so good with peanut butter. I was strong on this, I had some peanut butter on the spoon instead. I was staring at it, thinking about how yummy and crunchy it was when I remembered the famous marshmallow experiment. You know the one; kids in a room alone with a marshmallow, if they wait, they get two, if they eat it, that’s it. The key to the ones that managed to wait was distraction. So I put the bread away and went to do something else. It worked a treat.
Where I fell down was in the food diary. I easily planned and brought my whole foods with me each day, but I didn’t correctly track what I ate. So this week, that is my focus. Track it all. Just to see what effect that has. You probably know that studies have shown that tracking your food has many benefits for weight loss and health, because it makes us conscious of our little grazing habits, and tells us where we can change things for better health. There is an optional section to track cals too, but I’m not a huge fan of that for me, it tends to make me a bit obsessive, so I’m skipping that bit.
I have noticed a difference in my body just from the few changes, ( probably eliminating the digestive biscuits and cacao balls made the biggest difference ). My waist is whittling down more and I’ve shed a cm all over. Which is awesome. It will be interesting to see the change over the 30 days.
It has made me much more focussed on food prep and eating simple healthy meals. I’m taking pics of some on my if you’re interested. Yummy baked sweet potato, kale sautéed in coconut oil, and poached chicken was my favourite meal. Green smoothies with spinach, coconut water, cucumber, lemon and raspberries have been featuring heavily on my plan, and of course, eggs. Mmm… eggs.
It’s been so great to see the changes in the other participants who do drink caffeine and alcohol and eat sugar regularly, after they went through their yucky headachy detox for a few days, they are all feeling amazing too. The challenge has amazing support and super participation from the members.
I gave a motivation and mindset talk on Saturday morning at 7am in the yoga studio, and 50 people were there! 7am on a Saturday, that shows you the dedication and community spirit in this team. It’s super inspiring and a joy to be a part of.
I’ll give you an update later on in the challenge how I’m going. Maybe you’d like to join me and give yourself your own 30 day or even 14 or 7 day challenge. The key to the challenge is really focussing on why you want to do it, (see below) and what the benefits will be for you to incorporate these principles into your daily habits, and tracking your progress. Simply marking it in a calendar is an easy way to see your effort over time. I love this challenge because it is totally focused on the daily habits. The benefits that come from doing it; weight-loss, increased energy, better sleep and mood, are all bonuses. The focus is always on the things that you have control over which affect your outcomes; your daily actions.
In order to bump up my commitment to 100% and give me a higher cause to do this for, I have taken up the bonus suggestion to do it for a cause. Here’s my fundraising page for FEBFAST – I’m fasting from alcohol, sugar & caffeine. If you’d like to sponsor me, or join me, please do! We’re raising money for teenagers struggling with drug and alcohol addiction. As someone who did struggle with drugs and alcohol in my teens and early 20’s, it is inspiring to know that my little challenge can go towards helping someone who is really struggling now. Watch this to find out how important it is to support our kids with this really dangerous issue.
PS – This is not a sponsored post, they’re just my mates doing awesome stuff.
“Having ongoing training is essential for our team and our business. It’s important to look after the people that look after others. Kylie has the experience, professionalism and knowledge to engage with our team and help them understand about human behaviour and why people do what they do. In the wellness and health industry it’s a different sales and service delivery and it’s imperative to keep on top of these understandings to perform at our best to help others. We couldn’t recommend Kylie high enough.”
“I have worked with Kylie over many years. She has helped me as a Business Mindset Coach, as a motivational speaker for my gym clients at both Vision Personal Training & now at Flow Athletic. I bring her in to train my Personal Training teams in mindset, communication and how to coach our clients better and excel in our own personal mastery as fitness leaders. At my recent Fitness Business event, my gym owner colleagues were blown away by her talk, saying she is the best speaker they have ever seen. After every event we always get rave reviews about her talks and training. I highly recommend Kylie’s work as a coach & speaker.”
“I finished the Spiritual Awakening Course yesterday and I found it truly amazing. An incredible next step after our coach training. I feel so much more enlightened and “opened-up”. It has really opened my eyes to the power of the universe and the energy flowing in each of us. I loved it – thank you.
I am feeling so lucky at the moment. So many things are just falling into my lap. I visualise it and set my intention to manifest it and it comes. Things such as getting more clients, needing help to put my business online, not knowing how to get known in my local community etc. Courses / insights / clients have just fallen into my lap at the right time.”
Of course I am still learning and growing, but the course has really helped. Thank you”
“Before I met Kylie I was feeling very lost working full time in law in Sydney CBD. I’ve known my whole life that I was here to help people, but I just didn’t know exactly how. So when I found Kylie, it just was really fitting that it was going to help me ground my magic. I started the coach training and had an amazing time. It was beautiful to go through the process of having a mentor that had that spiritual element and that holistic element, as well as the very grounded science-based knowledge as well. So that really helped me to conjure that for myself.
I started my business before I even finished the course. I just started putting myself out there. And now I’ve gotten it to a point where I’ve got really grounded solid message, and two years later am running a multi-6 figure coaching business as a leading pioneer in my niche, helping clients all over the world.”
“Before I signed up with Kylie I had a busy PT business… I was exhausted and on the brink of burnout and no matter how hard I tried, I had reached a ceiling in my income that I just couldn’t break through. After completing my NLP Coaching certification, I found my true voice and the energy of my business has been completely transformed. I’ve created an online program, up-levelled my entire business and totally smashed my previous income goals. I make decisions more confidently and I can help my clients create change in their life even faster. On a personal level, NLP gave me the inner strength to leave a toxic situation and rebuild myself which lead to me discovering the love of my life! Today I am living the life that I’ve always wanted – but just hadn’t been able to put into words. I have never been this happy or this powerful. If you want to manifest the life of your dreams I would not hesitate to reach out for help from Kylie.”
Before attaining my NLP Coach certification, I was an online trainer who was getting excellent results for “some” of my clients. I used a mixture of experience, intuition and an exhausting “helicopter-parent” style of accountability coaching. It was like the 20% of the clients who weren’t getting good results took up 80% of my effort, and it was draining my passion for my business. Completing my Certification with Kylie has been the best decision of my career. The very next month after finishing I created a new program and made $30,000 in new sales. I now have a repeatable system to coach my clients and I can get them both immediate AND long-lasting change, sometimes in less than 40 minutes. In the past 12 months, I have doubled my freedom and fulfilment in my business I have created raving clients who snap up my offers.”
I signed up with Kylie because I knew that to have a bigger effect as a PT I needed to improve my understanding of how the mind works. Through NLP Coach training I now have great coaching techniques that break through all sorts of negative behaviour patterns. I’ve noticed big improvements in all areas of my life including my own personal finances and my client retention. This has allowed me new freedom to work on scaling my business and helping even more people with less one on one time from myself. The coach training has given me the ability to fully unlock the power of your mindset and those that don’t have this skill are only tapping into a small amount of their potential.
This morning I had a kick-ass coaching session with Kylie Ryan. We’ve been working together for a couple of months, and she’s the perfect person to help me integrate the rapid transformations I go through regularly. I’d been getting this vision of my fully mature creative and entrepreneurial self. His discipline, commitment, and command of wealth was 10x what mine is now, but it wasn’t really about money for him. Our coaching sessions usually roll with me saying, “Kylie, I want to be, do, and have EVERYTHING” and Kylie helping me find the archetypes and parts that aren’t integrated and bringing them together. MAGICK HAPPENS EVERY TIME.