Prep Week | T-minus 7 Days

 Coach Tip from Ilana

I am so excited for you to get started. I’ll be here to help make sure your customers have the best possible success using my program. The concepts in 2B Mindset may seem new to your customers (and may even contradict their beliefs), but encourage them to keep an open mind(set), be patient, and just trust the process!

Welcome to our 2B Mindset Success Group! Throughout our journey, I’ll be posting tips for healthy eating and having a healthy mindset, as well as inspirational thoughts, recipes, and more. But this group isn’t here just for me to post stuff—it’s also here for you to ask questions, get answers, and connect with one another.

The 2B Mindset is designed to help you change the way you look at food, your body, and weight loss. There’s no calorie counting, cutting out food groups, restriction, or deprivation. Even exercise is “extra credit,” so you don’t need to work out to start losing weight.

Get ready to feel full and satisfied and to lose weight happily, so you can keep it off while still living your life. It’s totally possible when you follow Ilana Muhlstein’s proven techniques and strategies. Ilana is the Registered Dietitian Nutritionist who created the 2B Mindset. She’s a wife and mom, and has also lost 100 lbs. after struggling for years with obesity.

In the beginning, the 2B Mindset requires a mindset shift, plus a little extra organization to help you get the most out of the program. But the good news: the more effort you put in at first, the more effortless it will soon become.

I’ll bet you’re wondering—how long does the program last? Although I believe you’ll start seeing results quickly, this program is NOT a quick fix. It’s something much better—because it keeps working as long as you want it to—even after you’ve reached your goals. I believe that the freedom, happiness, and sense of control you’ll feel as the 2B Mindset becomes part of your lifestyle will make you want to eat this way for the rest of your life.

Unlike most programs that tell you what to do and eat every single day, the 2B Mindset instead helps you gently steer your eating choices in the right direction and, lets you discover the foods that best help you lose weight. The 2B Mindset doesn’t have a lot of rules, but it is very important that you watch the videos in order.

As you do, let’s stay connected so we can hold each other accountable to our weight-loss goals. That’s the key that will help us succeed. We’re all in this together, so please do your best to answer questions and share your experiences and results to help your peers along the way.

Side note: I recommend making an appointment with your doctor if you haven’t yet had a physical this year. In addition to seeing improvements in your weight and mindset, you may see a difference in other health parameters, such as blood sugar, blood pressure, and cholesterol levels. It is always a good idea to see your doctor annually to track these, and you may be very pleased to see how much they can improve once you’ve been following the 2B Mindset consistently.

Homework: Introduce yourself to the group by answering the questions below. I encourage you to answer them by making a video. If you’re not comfortable doing that, copy and paste your answers to these questions into the comments section below. Either way, be honest in sharing how you’re feeling. Don’t worry if you get emotional about it—we’re ALL here to support one another:

  1. Why are you starting the 2B Mindset?
  2. What are your goals? (e.g., lose weight, build confidence, gain a better mindset about food, etc.)
  3. What diets or weight-loss programs have you tried in the past?
  4. How are you feeling about starting?
  5. How can we best support you to reach your goals?


Prep Week | T-minus 6 Days

Let’s review in detail what comes with the 2B Mindset:

  • 41 videos: Stream them at 2BMindset.com or on the Beachbody Nutrition+ app, available 6/4/2018.
    • 21 short videos that explain the main principles of the program
    • 5 videos to help you overcome common challenges
    • 15 super-simple and satisfying recipes
  • Weight-loss tools, aka the materials you’ll see in your package. (These are also available digitally under the Resource Tab of the 2B Mindset Program Page.)
    • Getting Started Guide: Simple steps to start your weight-loss journey
    • My Go-To Guide: Companion to the product, highlighting key principles
    • My Tracker: 90-day book to document your weight loss
    • Recipe Book: 30 of Ilana’s favorites for you and your family to enjoy
  • 2B Mindset 30 fl. oz. water bottle: Keep it with you as a handy reminder to have water first throughout the day
  • Shakeology (if you purchased a Challenge Pack), which is super-integrated in the program and will help you build a strong nutritional foundation to tackle change.

Homework: Read the Getting Started Guide and watch the “Meet Ilana” video. Don’t worry about watching any of the other 2B Mindset videos or reading other program materials for now! We’ll get to them soon.


Prep Week | T-minus 5 Days

 Coach Tip from Ilana
Daily weighing is a BIG part of my program. I couldn’t have lost as much weight as I did without getting on the scale every single day. Please take this time to make sure everyone in your group has a scale or orders one in time to get it before the program kicks off!

You’re going to need a scale when you start the 2B Mindset. If you don’t own one, buy one. If it’s hidden away, dig it out and put it somewhere in sight. Although at first you may be scared of stepping on it, I recommend you keep an open mindset, and you may soon find you’ve changed your thinking about the scale. If you’re purchasing a scale, I recommend getting one that’s digital, which you can order for around $20—30.

And PLEASE note—there are no foods that are off limits on the 2B Mindset. So there’s really no need to binge or gorge yourself, as if you’ll never be seeing those foods again. More to come on that soon!

Homework: Dig out your scale if you have one, or buy one if you don’t.


Prep Week | T-minus 4 Days

 Coach Tip from Ilana
I love water and drink LOTS of it! I promise your Success Group participants will all soon be drinking more of it, especially when they see what it does for their weight loss! I’m hoping the 2B Mindset 30 fl.oz. water bottle will not only help your participants drink more water, but also help keep them motivated, because it includes a few of my favorite inspirational reminders!

I know you’re excited to get started! So what can you do now to prep yourself for the 2B Mindset? Start drinking more water! In the videos, Ilana will share all of the reasons why it’s really important to drink plenty of water, and very soon, she’ll be setting regular water goals for you to follow.

Tap water, bottled water, seltzer water…it’s up to you. Feel free to infuse or flavor it with lemon, lime, or any other fruit. But let’s make TODAY the day we clear out all the sugary drinks and replace them with healthy water! Better yet, if you’ve already received your 2B Mindset package, you can start using your 2B Mindset water bottle to drink more water now.

And don’t worry—you can still drink tea and coffee!

Homework: Start drinking more water—16 ounces before each meal—and be sure to track it. Then share how many total ounces you’re drinking every day!

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Prep Week | T-minus 3 Days

Coach Tip from Ilana:

I am a BIG fan of the superfood nutrition shake—Shakeology. It helps provide a strong nutritional foundation, which is key when we’re making changes to our diets or exercise habits that can increase the demand on our bodies. Even though I like to drink it as part of my breakfast, Shakeology fits perfectly into my program as the protein portion of my lunch or dinner or just as a snack. Not only is it so good for you, it’s also GREAT for your mindset because it satisfies cravings and it’s SO delicious.

I’ll be showing your Success Group participants plenty of great ways to drink Shakeology! I have to say, the Coaches in our test groups have been very creative with their shakes—bulking them up with spinach, cauliflower, lettuce—and loving it!

Shakeology is included in 2B Mindset for a really good reason.

It’s carefully formulated with a potent blend of premium proteins, probiotics, fiber, digestive enzymes, superfoods, and vitamins—unique nutrients that are pretty hard to get from the average diet, let alone track down in a grocery store. I love drinking it, knowing that I’m helping my body do what it was truly designed to do. And if you don’t believe me, Ilana will show you why!

Ilana drinks it every day as part of her healthy breakfast—starting your day with a healthy foundation feels so good! Sometimes I save it to enjoy as a treat in the afternoon when I want something yummy and sweet! It should be an integral part of your nutrition plan, so make sure you drink it daily.

Homework post to the group: Start drinking a Shakeology every day if you aren’t already!


Prep Week | T-minus 2 Days

Just 2 more days to go!

This is really about to happen! I will give you a little sneak peek into a very exciting and very soon-to-be-appetizing subject: Veggies. Trust me, Ilana will to change your mindset about them by showing you so many incredible ways to eat them—who’s heard of cauli-rice or zoodles? How does Chinese cauli-rice or zucchini noodles with meatballs sound? You won’t believe how much fun you’ll have fitting more veggies into your meals!

Homework: Share one veggie you like and try to swap out one food today for a veggie! For example, if you typically have a bag of chips in the afternoon, swap them out for baby carrots and hummus—you’ll still get that satisfying crunch!


Prep Week | T-minus 1 Day

 Coach Tip from Ilana
Setting goals is SO important in helping your participants succeed. Whether they’re trying to lose weight or simply start eating better, how will they know how far they’ve come if they don’t document their starting point? So make sure they set some goals and document their starting point (and be sure to take photos!), so they’ll see how much they’ve achieved!

Just 1 day to go! Open your tracker to page 1 (alternatively, you can download the interactive PDF version found under the Resource Tab of the 2B Mindset Program Page) and fill in the spaces to set your goals—whether they be weight loss, feeling better, a smaller jean size, better health—whatever you want.

You should also take body measurements—starting with your biceps, chest, waist, hips, and thighs. Use a soft tape and measure in the same spot each time. And don’t forget to take your “before” photos. You can go to 2BMindsetPhotos.com to learn how to easily take photos and measurements.

Tomorrow’s going to be an amazing milestone day for you!

But before we start, make sure all these items are checked off your to-do list:

  1. Read the Getting Started Guide
  2. Watch the “Meet Ilana” video
  3. Get a scale
  4. Start drinking more water every day
  5. Drink Shakeology daily
  6. Substitute at least one non-veggie food with a veggie each day
  7. Complete pages 4 and 5 of your tracker with your goals and measurements
  8. Take your “before” photos

Homework: Complete pages 4 and 5 of your tracker. Take all your “before” photos and measurements and upload them to the My Challenge Tracker app, so all of your stats can be easily found in one place.


Week 1 | Day 1 | The 2 Bunnies

 Coach Tip from Ilana

2B Mindset is not prescriptive—it doesn’t come with a detailed calendar that you need to follow day by day. But that’s why it’s so important to get to know the people in your group, and watch all the videos first, so you’ll know how to recommend a learning pace that works for them. Please make sure they watch them in order and don’t skip any!

Your Success Group participants will have many questions and some may want to jump ahead of the group, but remind them to trust the process, and let them know they can always start losing weight right away with just the 2 Bunnies. The 2 Bunnies are 4 simple principles they can start applying today— even if they watched nothing else.

And I’m giving you a heads up, you’re going to get a lot of questions and feedback about the scale. My view of the scale may be very different from anything you and your group may have heard in the past, but please continue to keep an open mind and trust the process, and before long, I promise you’ll see just how helpful this tool can be. I’ve also included a video and some responses to questions you may get from your “bunnies.”

Now you know the secret of the 2 Bunnies! You can even call your Success Group participants “bunnies” like our test groups did and keep helping them hop into successful weight loss.

Let’s recap the 2 Bunnies! These are 4 simple principles you can start applying today to start losing weight right away:

1. Water First

  • Keep your water bottle on hand
  • Drink your daily ounces (your weight in pounds divided by 2 = daily goal in ounces)
  • Drink 16 ounces before every meal to help fill up!
  • Get ready to get in some extra steps with a few more trips to the bathroom (don’t worry, it’s good for you!)

2. Veggies Most

  • Start eating more veggies today! Add them to your Shakeology and/or your eggs. Increase the size of your salad.
  • Start making a list of the veggies you enjoy. Don’t worry if you don’t know what to do with them yet— just stay tuned for more info!

3. Daily Scale

Since everyone has a different reaction to the scale, I’m sharing some things you may be thinking and some advice to help you keep a positive mindset:

  • “I don’t even want to know how much I weigh right now.” If this is you, it’s totally OK, but keep in mind—the higher your starting weight, the better your weight loss can be, and the greater your sense of accomplishment when you get to the weight you want 2B. We all have a starting point, and whatever the number is, that’s all it is—just a number! It’s simply information that you have—and now you get to change it!
  • You may be saying, “I’m scared of the scale.” Or, “I hate the scale.” I promise you Ilana knows her stuff, and if you keep an open mind, you will keep creating a positive mindset. And, as your mindset becomes more positive and you learn to use the tools in the program, you’re going to start losing weight. And when you do, you’re going to LOVE the scale for showing you how your hard work is paying off and showing you what it is that’s working to help you lose weight and what isn’t. So, can I ask you to shift your mindset from “I hate the scale” to “I now have an open mind about the scale”? I really encourage you to give that a try!
  • If you’re thinking, “Why do I have to get on the scale every day?” Here’s why: It’s helpful to get on the scale every day because no two people lose weight in exactly the same way, and the scale is a powerful tool that lets you individualize the program by doing precisely the things that work best for you and your lifestyle to help you lose weight. Nobody’s judging you! Right now, the scale is an accountability and teaching tool, but it will soon become a measurement of your success.
  • If you’re wondering, “Should I be measuring my body fat?” My recommendation is don’t be distracted by body fat percentage and other metrics on your home scale—just focus on your total-body weight for now. As long as you’re losing pounds you can be sure you’re losing fat—and that means lowering your body fat percentage as well.

4. Tracking (This one is really important! Don’t underestimate tracking.)

  • Record EVERYTHING you eat and drink. You really can’t cheat on 2B Mindset—no matter what you eat—but you ARE cheating yourself when you don’t write it down. The more honest you are, the better your weight loss will be. Maybe you’ll just want to write down “2 fries” or “one bite of cheese”—and that’s awesome. It’s more often the little, mindless bites that cause you to gain weight over time, rather than your meals. Later on, when you hit your goal weight, you’re going to be SO grateful you wrote it all down. Because now—and for the rest of your life—you’ll know precisely how you got there. And you’ll know you can always do it again.
  • The more detail you put in, the better. But don’t make yourself crazy with precise measurements. It’s more about awareness and understanding your own body than anything else. See examples below of “kind of tracking” vs. “really tracking”
  • Knowledge is Power. Take advantage of the tracker—it’s going to give you SO much inner strength and knowledge about how you lose weight, and a sense of empowerment that no one will ever be able to take away from you.
  • Beverages count. Lattes, creamers in your coffee, sips of alcohol, juice, soda, or kombucha, it all goes in the tracker.
  • Think you don’t have time to track?
    • You do!
    • No matter where you are, or how busy or stressful life becomes, you can always find 3 minutes to fill in your tracker and do something wonderful for your health!
    • Fun fact: It is estimated that people spend 116 minutes a day on social media. It takes only 3—5 minutes a day to track down what you eat, so you DO have time, even if that means reducing your time on social media by a few minutes. Tracking is one of the easiest and simplest things you can do that can have the biggest impact on your weight loss, mindset, and overall health. It is something that needs to stay consistent today and every day, even in hard times, busy times, stressful times, and celebratory times, you can always find at least 3 minutes a day to dedicate to tracking.

Now to your homework:

  • Hit your daily water goal and drink 16 oz. before each meal
  • Eat veggies most
  • Get on the scale first thing tomorrow morning. And, get a scale if you still don’t have one (and ignore me above!)
  • Start tracking!

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Week 1 | Day 2 | A New Way To Look at the Food Groups

I know that the Food Groups video contained a lot of information! But I hope you now have a better understanding of the benefits provided by each food group and the role each plays in weight loss, as well as some great new ideas on what to eat.

To recap:

  • Purpose of Veggies: To fill us up!
  • Purpose of Proteins: Keep us full and satisfied.
  • Purpose of Carbs and FFCs: To give us energy. We will focus on Fiber-Filled Carbohydrates (aka FFCs) because more fiber in your carbs helps the energy last longer, making them more effective for weight loss.
  • Purpose of Accessories: To make our food taste great and satisfying (and to help us eat more veggies).

Week 1 | Day 3 | Plate It!

 Coach Tip from Ilana
It’s a good idea to review the Plate It! videos with your group—expect lots of questions about plate size and how much they should be eating. Remember, this doesn’t require any weighing, measuring, or calorie counting. Just use the “eyeball” method along with the Plate It! Recap as guidelines for what plates should look like.

Here’s where it gets fun! We’re going to put everything together you’ve learned so far and start creating Plate It! meals for breakfast, lunch, dinner, and snack time.

Check out the Plate It! images in your Go-To Guide and in your tracker for easy reference. And check out the images below for examples on what your plates should look like. Keep in mind the food types don’t always have to be arranged in perfect sections, but you should always try to be a good “food investigator” and divide your plates in the right ratios (whether you do it on your actual plate or just in your mind’s eye!).

Although a snack is shown in the daily tracker, it is optional, aka “snack(tional).” You’ll likely find that your meals are so filling you probably won’t need a snack. And if you do, I encourage you to start with some veggies and then a Shakeology—which if you haven’t already had it as part of your healthy breakfast, makes a great snack option!

Don’t be scared to try this. The truth is you can eat a lot more food than you think and still lose weight. So eat it, track it, and be sure to weigh in tomorrow to see for yourself!

And for those of you who want some meal ideas check out these suggestions:

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Week 1 | Day 4 | Group Call

 Coach Tip from Ilana
Touching base with everyone is so great for accountability. I highly recommend you have a phone or better yet a Zoom call with your group so everyone can share. Below is a guide you can use to navigate the call.

Now you’ve had several days of tracking all your food, weighing yourself daily, drinking plenty of water—all day and before every meal—and eating more veggies. If you’ve already seen weight loss, awesome, but if not, that’s OK—we’re just getting started! And as long as you keep following the 2 Bunnies and other 2B Mindset principles, you will start to see more clearly how you are going to lose weight in the days and weeks ahead.

So, let’s recap:

  • 2 Bunnies
    • Water First. Is everyone hitting their goal?
    • Veggies Most. Is everyone eating more veggies? What types? Any suggestions or recommendations to help others?
    • Daily Scale. Is everyone getting on daily? Any discoveries?
    • Track! Is everyone tracking? What are you discovering? Are you seeing the connection between the tracker and the scale? Are you able to identify why the scale goes up or down when you review the tracker?
  • Food Groups
    • Does anyone have questions about the food groups? Are you discovering new foods?
    • What are your veggie favorites? I discovered cauli-rice!
    • Protein go-to? I’m into that tuna salad!
    • FFCs? My morning high-fiber toast is hitting the spot and same for my post- lunch apple!
    • Accessories: Are you experimenting with new ones? I’m loving my salad dressings and even bacon!
  • Plate It!
    • Are you eating more food than you expected?
    • Are you feeling full and satisfied?
    • Please share your plates and meals—we can all learn from each other

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Week 1 | Day 5 | Make Over Your Mindset

 Coach Tip from Ilana
I know you’re working hard at keeping a positive mindset—that’s the best way to help everyone in your group stay positive, too! You don’t have to be perfect, but keeping a positive mindset is essential to succeeding with 2B Mindset—and that starts with you and what you share! That’s why I created these catchphrases that have helped me, my clients, and our test groups keep a positive mindset every day.

Now that you know the basics, let’s dig into changing our mindsets. There are so many sayings that Ilana uses to help teach the 2B Mindset. Which ones resonated with you most? For me it’s “Keep Two Hands on the Wheel.” I keep it posted on my fridge and made it my screen saver on my phone.

Homework: Write down your favorite 2B Mindset catchphrases and post them where you will see them often (like on the fridge, social media, etc.). The more you see them and say them, the better they will stick!

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Week 1 | Day 6 | Check-In

 Coach Tip from Ilana
It’s been almost a week! I’ll bet your participants are really starting to get the hang of it now. Encourage them to share their results daily and post their daily trackers for feedback if they haven’t started seeing the scale move!

I’ve already dropped a few pounds and am feeling more in control. Are you losing weight? Are you guys feeling full and satisfied? My mindset is more positive already and this has been easier and more effortless than I expected. (I can’t believe I’m saying this—but I’m actually having fun losing weight!)

Have you started to explore the recipes? Let’s all try a new one today and share our thoughts! I LOVE the Cabbage Steaks with Homemade Thousand Island dressing! Who would have thought that cabbage could be so decadent and delicious?

Homework: We have a call tomorrow, so please have your tracker handy and be prepared to share 3 days from it!

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Week 1 | Day 7 | Group Call

 Coach Tip from Ilana

This call is the perfect time to help your group plan ahead by using the “My Week at a Glance” pages from the tracker to develop an action plan for the week. The suggested flow for your call is outlined in the participant copy below.

Hi, everyone! I’m so excited to hear how your first week is going, but first I want to recap what we will discuss and do on today’s call:

  1. First, let’s share what’s working for each of us, our weight loss, favorite meals and any other tips and discoveries.
  2. Then we’ll fill out the “My Week at a Glance” pages from our tracker book so we can all get set up for success for the upcoming week! See more details below.
  3. Lastly, we will discuss any “bumps in the road” we’ve had, review our trackers from this past week, and recap our action plans! See more details below.

Activity

  • Take 2 minutes to fill out what you want to be this week (full of energy, 2 lbs. lighter, dinner and done every night, whatever you want!).
  • For your meals each day, you can either write in exactly what you want to eat, as if you’re “pre-tracking,” or you can simply write “breakfast at home” or “lunch meeting out.” Write in as much or as little info as you want!
  • Let’s all decide when we will go grocery shopping this week! Remember to fill out your grocery list in your tracker so you have it handy when you go to the store.
  • Let’s talk about what might get in the way of your staying on track this week? What can you do now to keep that from happening?

Troubleshooting

  • Is everyone weighing themselves daily?
  • Is anyone not losing weight?
  • Are you all tracking?
    • Please share your tracker pages with us so we can help investigate and see what details are missing or changes we can make to create weight loss—sometimes one simple detail or one simple change can make all the difference!

Keep in mind, it’s only Day 7—and with this program, you’ll likely be more successful as time goes on, so don’t worry if you haven’t yet lost significant weight or perfected anything. 2B Mindset isn’t about being perfect—it’s about figuring out what works for you. Let’s get your mindset revved up by repeating, “My body loves losing weight—and I am losing this weight once and for all!”

Homework: Post your weight loss and tracker pages. Additionally, if there are any videos you haven’t watched, you should do so now. If you think you need a refresher, I would also encourage you to watch any or all of the videos again.


Week 2 | Day 8 | 2B Mindset Kitchen

Losing weight requires planning and organization. And for best results, we always recommend that you shop for yourself and do your own meal prep and cooking. You may be new to cooking and food prep, but by now, I hope you’re motivated to learn! What changes can you make in your kitchen so it’s more 2B Mindset-friendly? After watching, what was the best takeaway for you? For me, it’s putting my bread in the freezer to help me from overeating it—genius idea! And I’m totally getting a spiralizer.

You might still have some food products around that aren’t helpful for your weight loss—if you do, consider giving them away. You can still treat yourself to these foods (as long as you track them), but since it’s so easy to be tempted by these foods when they’re within reach, I recommend keeping your home filled with only those foods that improve your health.

Homework: Time to clean out the junk! If you haven’t already, throw out foods that might be too tempting or that no longer serve you! Snap a photo of your fridge and pantry before you clear them out. Then take another photo of your fridge and pantry, and share your before and after photos! And start making a list of what you think you should stock up on, so you’ll be ready to conquer the supermarket!

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Week 2 | Day 9 | Grocery Store Tour

 Coach Tip from Ilana

I hope that a lot of people who never cook or shop get motivated to do so. And I hope you see that going to the supermarket and getting your kitchen set up doesn’t have to be overwhelming or expensive!

What did you learn from this video? I learned that I need to try sautéed cabbage as a base in my stir-fry! What an awesome idea! I also really want to make those mushroom cap and egg white pizzas Ilana was talking about! And I now have a plan when I go into the supermarket to get out safely (lol)!

Homework: Pick the recipes you want to make and finalize your grocery list. Post a pic of your grocery haul so we can see your #veggiesmost!

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Week 2 | Day 10 | Enjoying Takeout Food

I don’t know about you, but sometimes I can’t find time to cook. And maybe some of you aren’t comfortable in the kitchen. Sometimes I order takeout and don’t know what to have, so I just order mindlessly. So I love that Ilana took the time to go through all the different menus and cuisines and provide suggestions. Now I realize there are so many options that are delicious and satisfying, and will keep me on track. How refreshing!

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Week 2 | Day 11 | Want to Eat More? Sure!

 Coach Tip from Ilana

How awesome is the More? Sure! Model? OK, so I may be a little biased since I did create it—but honestly, once your participants start applying it to any lengthy eating event they go to, they’ll see just how effective it is. They can still enjoy the treats they love, but they’ll do it in a more purposeful way and feel so successful afterward! This also works great when they’re feeling hungrier than usual after a meal and want to go back for seconds!

Who else loves the More? Sure! Model?! I’ll be you’ve had questions like, “How much protein is a good amount?” “What is a right portion for me?” “What should I do if I’m still feeling really hungry?” or “When I work out, I feel like I need to eat more. What do I do?” Well, now you know the answer. Just apply the More? Sure! Model and remember to track everything, then see what works for you!

Remember, there is no one “right” or “perfect” way to eat. We’re all different and need a different balance of foods to maintain energy and generate weight loss. With our new positive mindsets—and the More? Sure! Model—we have all the flexibility we need to customize the 2B Mindset to our bodies and our lifestyles!

I can’t wait to try the More? Sure! Model at my next holiday meal, but it’s also great for buffets, BBQs, or whenever you want more food after a meal. You’ll always feel more in control when you start with water first and make your first bite veggies!

I’m going to put the More? Sure! Model to work this weekend and try out a couple of the new meal combos I put together! I hope everyone will share photos of their meals throughout the week!

Homework: Think back to your last holiday dinner or event, and recall how much food you and everyone around you ate. Then think about the next event you have coming up and how you can apply the More? Sure! Model when you’re there! What will you do differently now that you have a new method and mindset to approach every eating situation?

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Week 2 | Day 12 | Group Call

 Coach Tip from Ilana

Now is a good time to touch base and keep people accountable. Five things to address:

  1. Share weight loss and what’s working—meals, tips, discoveries
  2. Fill out Mix & Match worksheets to make easy meals
  3. Discuss challenges and spend rest of the call troubleshooting
  4. Ask that they share their tracker pages with you so you can help investigate and figure out what to change that might result in a weight loss—it is best to recommend they change ONE thing at a time vs. recommending they make multiple tweaks to every meal

Woo-hoo! Week 2 with our NEW mindsets! I can’t wait to dive in and hear from everyone, but first I want to review what we will discuss and do on today’s call:

  1. Let’s review. Like in the last call, I’ll ask you to first share what’s been working for you, your weight loss, favorite meals, and any tips and discoveries you made.
    • Are you sticking to the 2 Bunnies?
    • How do you feel about your new 2B Mindset kitchen?
    • Any fun findings at the grocery store? What FFCs did you choose?
  2. Let’s do an activity. Fill out the Mix & Match Guide Worksheet and/or the Mix & Match Restaurant Guide, and we’ll use the food lists to help create meals!
    • For those who cook at home, use the Mix & Match worksheet
    • For those who eat out or get takeout more often, use the Mix & Match Restaurant Guide
  3. Troubleshooting
    • Has anyone had any bumps in the road this past week?
    • Is anyone not losing weight even though they feel like they have been tracking perfectly?

Week 2 | Day 13 | Eating out, social events and traveling on the 2B Mindset

Isn’t it refreshing to know we don’t have to put our lives on pause to lose weight? Ilana shared so many great tips and strategies in these videos for how to keep enjoying our lives and still reaching our goals—s long as we keep a positive mindset and put a little effort into planning ahead.

What was your favorite tip she shared? When and how will you use it?

I love her “push-off” method! In the past when I would go on vacation, I felt the need to indulge at every meal, but now I have a whole new mindset to try on my next trip and a whole new tool to use!

Here are Ilana’s go-to tips for dining out:

  1. Get your mindset ready before you go, and check out the menu online. It’s easy to review your choices while your intention is strong, and even order before you go.
  2. Keep the Plate It! method in mind.
  3. Make sure to drink water first, eat veggies most, and plan it in advance if you think you’ll be wanting a treat.
  4. Be the first to order.
  5. Order smart, and rely on bites from friends if you want to taste different things.
  6. Get tea when everyone else has dessert.

Before you lock in your party plans, use this checklist:

  1. What’s the purpose of the event?
  2. How will you plan ahead for it? Will you want to eat there or can you eat in advance? Will there be plenty of veggies or will you need to bring some?
  3. Can you eat before attending?
  4. Ask yourself, DINTEO: Do I Need This Eating Opportunity?
  5. Remember to look around and turn your mindset away from the food, so you can stay focused on the people, the environment, and your surroundings.

Ilana’s best travel tips:

  1. Decide if you want this to be a weight-loss trip!
  2. Stick to a consistent breakfast every day while away.
  3. Drink tons of water.
  4. Stick to your Plate It! method!
  5. Focus on the activities more than the food.
  6. Use the “push-of” method.
  7. Track.
  8. Get on the scale the day after you get home.

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Week 2 | Day 14

Congratulations! You’re 2 weeks in! Let’s keep going strong. I hope everyone is losing weight and feeling full, satisfied, free, and empowered!


Bank of Posts
Days 15-30 | Emotional Eating

ARE YOU AN EMOTIONAL EATER?

  • If you are still having a hard time being dinner and done, or if you’re nibbling at your kids’ leftovers, or having difficulty resisting silly foods, this video will really help. We all eat for emotional reasons from time to time, and that’s why it’s helpful to track your feelings—not just your food—so you can begin to see patterns and even identify the triggers for your eating.
  • Continue to go on the scale daily, so you can manage the situation and not let things spiral. Once you see how much those trigger foods impact your weight loss, you will want to eliminate them from your day.
  • I know it’s easy to simply write down cookies or cocktails in your tracker, and leave out the details, but please include everything and the amount you ate as well. Writing down just junk shouldn’t give you permission to go out of control. While recording everything you eat and drink may make you feel uncomfortable—it’s the best and most important way to learn from every experience, so you can reshape and improve your relationship with those foods in the future.
  • Remember, you are never cheating as long as you write it down. You’ll be amazed that you can still enjoy a piece of chocolate or a cocktail, or even two, and still lose weight or maintain. Don’t be afraid to write anything in the tracker, because it’s just for you!

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Days 15-30 | Help! The Scale Went Up

Don’t worry—now that you have the 2B Mindset, you’ll always know what to do to lose the weight. Ask yourself: What can I learn from the scale going up today? And remember, it’s just information; the number has no meaning unless you give it meaning! When the scale goes up, the answer is usually in your tracker (this is one more reason why tracking is so important).

Investigate your tracker and ask yourself these questions:

  • Are you drinking enough water?
  • Are you eating enough veggies?
  • Did you try a new dish? Do you keep picking at leftovers? Or just overeat?
  • Do you feel constipated or are you not going to the bathroom regularly?
  • Did you eat out at a restaurant or eat food with a lot of salt?
  • Did you have too many treats (e.g., alcohol, dessert, chips, etc.)?
  • (For the ladies) Are you getting or on your period?
  • Are you more stressed?
  • Have you been getting enough sleep?
  • Did you eat dinner later than usual?
  • Are you dinner and done? Or are you eating after dinner?

Days 15-30 | Help! I Hit a Plateau

I know, it’s hard to feel this way after only 2 weeks, but know that whatever is causing it, you’ll be able to get through it! Here are some helpful tips to push through:

  • Keep reminding yourself, “I can keep losing weight,” “I am losing more weight,” AND “I CARE TO KEEP LOSING WEIGHT!”
  • Refer back to your tracker. Are you tracking as diligently as you were in the beginning? Are you drinking as much water?
  • Go back to your weight-loss days…were you doing anything then that you’re not doing now?

And be proud of yourself! It is likely that before starting this program you were seeing slight weight gains over time. So if your weight is staying the same, or even if you’re seeing a slight loss, that’s a big win. You’re also probably eating much better overall than you were before 2B Mindset. So even if it’s been a few days since you’ve seen any weight loss, take a minute to be proud that you’re drinking much more water and eating many more veggies than you did before, and that’s amazing for your overall health! And know that everyone loses weight differently. Some people can eat well consistently for several days and see no change, only to see a big weight drop a couple of days later. Stay patient and consistent and you can absolutely keep losing weight with a positive mindset! You’ve got this!


Days 15-30 | Help! I’ve Fallen Off

No one will see a consistent weight loss every single day of the 2B Mindset. We always want to see the scale go down, but it will most certainly go up from time to time, for many different reasons. Truth is, we need to see the scale go up occasionally, so we learn from it and are reminded of what we need to do to succeed. The scale tells us exactly how our bodies respond to the different things we do and eat, so we can determine the best and most sustainable weight-loss plan for our future. When it happens, remember to do the things below and share with the group.

  1. Take a deep breath and remind yourself that you now know how to lose weight! By going on the scale every day, you should never see too sharp a spike. If you waited a week, a month, or even a year to weigh yourself, the scale might go up a lot, and you’d certainly feel defeated. But when you go on it every day and see a small weight gain, it’s always a trivial event, and well within your reach to lose as long as you’re staying consistent with the 2B Mindset. So please remind yourself of your AMAZING accomplishments so far. Trust the process and know that the scale WILL go down again.
  2. I’ve said it before, but it’s SO important to be consistent with your tracker and ask the questions listed under “Help! I Hit a Plateau.”

Let’s be real, weight gain happens. But next time it does, try not to fall too far, and make sure you continue to track, weigh yourself, and lean on the group for support.

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Days 15-30 | DINTEO

DINTEO—DO I NEED THIS EATING OPPORTUNITY?

Eating opportunities pop up constantly (free samples at the grocery store, treats at the office, restaurant tasters, etc.), but when they do, ask yourself, “Do I Need This Eating Opportunity?” Chances are, the answer is “no!” because so often this happens when you’re not even feeling hungry. So keep DINTEO foremost in your mindset and use it often!

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Days 15-30 | Recipe Day

 Coach Tip from Ilana
RECIPE DAY! These are great suggestions to sprinkle into each week. Make sure you share your personal favorites with photos.

Let’s swap recipes!

  • Share your favorite recipe from the videos
  • Share your favorite personal recipe (include a picture and how to make it)
  • ZOODLE DAY! Share your zoodle creations.

Days 15-30 | End of Week 3

 Coach Tip from Ilana
Great work getting your participants through Week 3! I hope everyone is doing amazing and seeing all sorts of changes on the scale, in their clothes and their mindsets!

It’s been 3 weeks! What sort of results are you seeing so far? Are you learning what’s working best for you? That’s what this first month is all about. Remember, it’s a process and the more you use your tracker and the more detail you put in, the more you’ll get out of it.


Days 15-30 | Coco Chocolate Shakeology

Shakeology is considered a protein on the 2B Mindset. Because protein helps keep us full and should be included with every meal, Shakeology can be incorporated every single day as part of your breakfast, lunch, snack, or dinner.  Checkout this guide for some examples on how to incorporate Shakeology with the 2B Mindset.

Personally, I love mixing it with some Greek yogurt for breakfast. And here’s my favorite Shakeology smoothie creation. Try it and tell me what you think!

Coco Chocolate Shakeology

Ingredients:

1 cup unsweetened almond milk

1 cup ice

1 scoop Chocolate

1 tsp. coconut extract

Directions: Place almond milk, ice, Shakeology, and coconut extract in blender; cover. Blend until smooth.

Remember: Shakeology tastes great with just water, or with ice and water, and makes a great snack. If you add milk, fruit, veggies, nut butters, or Shakeology Boosts, be sure to track them!

Homework: Share Your Favorite #2BMindset Shakeology Recipes


Days 15-30 | Cravings

We all have cravings, real or perceived.

Chocolate Shakeology helps with my sweet cravings. I go for cauli-rice when I want Chinese, Ilana’s lettuce cups when I want Mexican, and zoodles pesto or even marinara with cheese when I want yummy Italian. Share yours!

And for more ideas to fight those cravings with some healthy food swamps, check out this article.


Days 15-30 | Recognition

 Coach Tip from Ilana
Take time to recognize the efforts of an individual in your group! It’s a great way to make that person feel good, and it also encourages everyone else in the group to stay consistent. And if everyone’s into it, how about starting “Bunny of the Week?”

A big shout-out to [NAME]! She’s been working hard all week. I love her commitment to 2B Mindset. If you have a chance, give [NAME] a virtual high-five for being so dedicated!


Days 15-30 | Non-Scale Victories

Have you experienced any of these NSVs (non-scale victories) so far?

  • Flatter tummy
  • Clothes fitting better
  • Feeling in control
  • Feeling free
  • Feeling more disciplined, confident, and empowered with eating
  • Feeling this way in other areas of your life
  • Clearer skin

Homework: Share your NSV #2BMindset


Days 15-30 | Exercise

EXERCISE IS EXTRA CREDIT

If you’re not working out yet, let’s get moving. Exercise is great for weight loss, muscle tone, better sleep, and improved mood. Start by finding a program you love! Dance, cardio, weights, yoga—Beachbody On Demand has something for everyone! Share the type of workouts you are interested in and I can help you select the program that’s right for you. For information on how to incorporate exercise with the 2B Mindset, check out this guide.

If you have been exercising, what program are you doing? How is it working for you?

Let’s take a poll:

  • Exercise helps me want to eat better, drink more water, and lose more weight
  • Exercise makes me extra hungry and throws off my eating, which can cause a weight-gain
  • I don’t know, I haven’t gotten there yet
  • Not sure

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End of Month 1 | Check-In

 Coach Tip from Ilana

People always ask me, “What happens when I reach my goal?” And, “What does weight maintenance look like?” It’s your job as a Coach to help people stay focused on their goals—and help them maintain after they reach them. Start by assessing where they are right now:

  • If they’re losing weight happily, then it’s simple, keep it up. Keep them aiming to lose 2 lbs. at a time.
  • If they’re not losing weight as fast as they’d like, they may need a pep talk from you. Sometimes making a lifestyle change to food requires more of a personal touch.

Remember, everyone goes at their own pace, and I always say, if you’re focused on someone else’s weight loss, you’re not focused enough on your own. As long as your participants keep following the 2B Mindset principles, they should be moving in the right direction, or at least they should be very clear on exactly what they need to do to see greater weight loss. One exciting discovery I made after working with hundreds of people in the test groups is that many people actually lose more weight in later months than they did in month one. It may take a while for your participants to fine-tune and discover the meals and techniques that lead to weight loss and a more positive mindset, but keep encouraging them to trust the process because that’s the best way to get the results they want. Below are some questions and suggestions you can use depending on where your participants are in their journey.

First of all, congratulations—1 month with your new mindset! You’re all doing amazing. Check out this video from Ilana and let’s keep hopping toward our goals!

A few questions for you:

  • Are you following the 2 Bunnies?
  • What have you loved and learned this month?
  • Will you take photos, measurements, and share them?

Here are a few suggestions and reminders:

  • Read through your tracker. Look back and see what worked for you and what hasn’t. (e.g., food, sleep, water, regularity, tracking, etc.)
  • Make sure your house is stocked with all your go-to veggies, proteins, accessories, and fiber-filled carbs. You want to set yourself up for success.
  • If you’re losing weight happily and consistently, keep going.
  • Make sure you’ve watched all the videos; feel free to go back to them and refresh your memory!

If you’ve hit your goal and want to try adding more food, follow these tips:

  • Add a snack if you’re not having one.
  • Make sure you’re having FFCs at breakfast and lunch. Add one at dinner and track it.
  • Experiment by increasing the amount of protein at a meal or by enjoying a few more accessories. Track and see what works!

If you’re not losing weight as fast as you’d like, follow these tips:

  • Remember, this is not a race. 1—2 lbs. a week is darn good!
  • Refer back to the tracker and make sure you’re tracking EVERYTHING.
  • See if you can:
    • Cut back on some of your accessories
    • Cut your FFCs in half and add more veggies
    • Drink more water
    • Try a little less protein, or leaner protein options
    • Try removing your snack
  • Identify triggers if you think you’re eating for emotional reasons.
  • Stay focused on yourself, your journey, and your progress, and don’t compare yourself to others. We’re all different, and trying to measure your weight-loss pace against that of someone else can really damage your mindset and motivation.
  • Don’t compare your results to those you’ve experienced with other programs in the past. Even though someone may have lost 10 lbs. in a month with the 2B Mindset, maybe they lost 15 lbs. a month on their previous deprivation diet. This is an unfair comparison because it’s how you succeed in the end that counts. Perhaps the pounds came off faster on your last diet, but that may have also led to a rebound weight gain. Remember, the 2B Mindset is designed to help you lose weight happily, so you can keep it off for good!
  • Consider adding some exercise.

I’M NOT GOING ANYWHERE. NOW YOU HAVE THE TOOLS YOU NEED, BUT I’M HERE FOR YOU FOR AS LONG AS YOU NEED, UNTIL YOU REACH YOUR GOALS AND BEYOND.


Days 30 & Beyond | Best Tip for OOSOOM

WHAT’S YOUR BEST TIP FOR OOSOOM? I stopped bringing foods into my house that I know I can’t trust myself with. And now I try to eat before events, so I don’t start hungry at the buffet table. What are your faves? Do you still test yourself with trigger foods and get discouraged when you end up eating them? Ilana always says, “Life tests us enough. We need to know ourselves, celebrate our individuality, our strengths and weaknesses, and just own them all.” So many of those trigger foods are loaded with sugar, salt, and/or fat, and it’s been proven in studies that such foods can actually be addicting, and even be the cause of overeating. So rather than end up mad at ourselves when we step on the scale, we should instead be really angry at foods that make us feel out of control. No matter how it tastes, if it makes you feel bad in the long run, it’s never going to be worth it. Remember, we are in weight-loss mode and we can do this!


Days 30 & Beyond | Reading Food Labels

 Coach Tip from Ilana

Post food labels (e.g., frozen dinner, breads, cereals, cauliflower pizzas) and get opinions on how your participants would treat each one.

Remind your participants that just because an item is labeled as “healthy,” it might not be, so it’s essential to read the labels. For example, although certain store-brand cauliflower crusts appear to be “veggies most,” they actually contain added flours and starches and work better as FFCs at lunch, rather than as veggies for dinner.

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Days 30 & Beyond | Veggies Most!

Are you all eating more veggies in new and exciting ways? I learned what a turnip was and now I love turnip fries. And cabbage is my new best friend—I especially love Ilana’s slaw and cabbage steaks. I also add my leftover veggies to:

  • My salads the next day
  • My morning egg scramble or omelet
  • My Shakeology!

How about you?


Days 30 & Beyond | Share Your Go-Tos

What have you noticed are the best foods for your weight loss?? Have you discovered any go-to’s? These are mine:

  • Veggies. I know that my body loves zucchini noodles and I always lose weight when I eat zoodles.
  • Proteins. Eggs at dinner, lean red meat, and Shakeology, and my husband is obsessed with Honey Roasted Salmon.
  • FFCs. Fruit like berries, apples, and sweet potatoes rather than toast!
  • Accessories. I’m eating less nuts and nut butters, but I’m enjoying diluting full-fat dressings on my salad and adding some bacon to my brussels sprouts—and I’m losing weight!

How about you?


Days 30 & Beyond | Share Your Success

 Coach Tip from Ilana

Share your personal story on video or in writing—and encourage your participants to do the same. What have you learned? Or what improvements do you notice? Share your favorite meals, recipes, creations, and experience with 2B Mindset overall.


Days 30 & Beyond | Sleep

Sleep is so important. Here are some tips on how to get a better night’s rest:

  • No caffeine after 4 PM. That includes coffee, tea, and chocolate.
  • If you’re exercising, consider moving your workout earlier in the day. Sometimes exercising too late can keep you up, so experiment with your workout time.
  • At 7 PM, turn off electronic devices like your phone or TV and unwind with activities such as:
    • Reading
    • Listening to peaceful music
    • Taking a hot bath
    • Yoga (there are a ton of options on Beachbody On Demand!)

Days 30 & Beyond | Help! I’m Starving

 Coach Tip from Ilana

Your Success Group participants may say they’re hungry—even starving. Really? So what’s the answer? (I know for me I hate the word “starving” and encourage people to not use it.) Tell them to always go back to water first (they should drink more water than their minimum goal, ESPECIALLY when they’re exercising or feeling hungry), and then eat more veggies to fill up. Also make sure they are eating enough protein at every meal to stay full. If they’re not getting adequate protein at each meal, they risk feeling too hungry too often, and that leads to them being preoccupied with eating, which is the last thing we want. And if they want seconds, that is fine; refer them to the More? Sure! Model video. If they love to eat a lot (like me, lol), they’ll love this one!

Ilana has tried to help us change our mindsets and become more positive about food and our bodies, so let’s try to not use the word “starving.” After all, are we ever really starving? Thankfully not. If you feel hungry, here are a few suggestions:

  • Go back to water first (you should drink more water than your minimum goal, ESPECIALLY when you’re exercising or feeling hungry).
  • Eat more veggies to fill up.
  • Make sure you are eating enough protein at every meal to stay full. If you’re not getting adequate protein at each meal, you risk feeling too hungry too often, and that leads to being preoccupied with eating, and that’s the last thing you want.
  • If you want seconds, don’t forget the More? Sure! Model!