When talking about true transformation, watching the caterpillars were the very best example for my clients and boot campers.  Within the first three (3) weeks, all six (6) of our caterpillars had transitioned into their cocoons.  First we talked about time – trusting the process & managing our time better.   We surely saw this with the caterpillars; of course, their lives are far less complicated than human lives.  But maybe we tend to make the simplest things complicated.  The lesson here is to trust the process and NOT overthink things!!!

While our first week was all about time and time management, last week we talked about removing things:  negative thoughts, sugary foods, excuses & time wasters.

This week we’re adding!  Add more ounces of water in place of the cokes and sweet teas.  Add more fruits & veggies instead of chips & sweets.  Add more complex carbs (fiber- sweet potatoes, oatmeal, brown rice) instead of starchy ones (donuts, white breads, enriched pasta).  Add more lean protein!!  At. Every. Meal.

Here’s today’s special addition – supplements!  Add in a quality multivitamin, a probiotic, and maybe glucosamine or turmeric for inflammation.

While we don’t see the daily changes in the cocoons the same as we did with the caterpillars growth, we KNOW that they are transforming into butterflies.  This makes me think of how we view our plateaus – those little ruts in our progress where nothing seems to change.   We can’t see the internal changes – exactly the same as not being able to see inside those cocoons.  So what do we ADD here?  Ohhhh boy am I glad you asked!

Add:

1.  Faith ~ trust the process.  Do not give up; it’s happening.  Stick with your program. 

2.  Food – YES, I said that!  These plateaus are NOT the time to cut calories or restrict your meals.  Add more protein.  Add an extra meal if you’ve only eaten two or three meals any given day.

3.  Add more water.  If you’re drinking 64 ounces each day, drink more!  You can get in over a gallon each day, and your body actually works better!

4.  Add more lifting!  Maybe add heavier weights, or add another day of training.  Remember, we’re adding additional ab reps, and an additional half mile into our April habits. 

5.  Add in more journaling and tracking.  Make note of where you are today, tomorrow, two weeks from now, etc.  This makes those non-scale victories more obvious.  Focus on those, because these are SURE signs that you’re making progress!

 The thought of adding gives us SO much hope, right?!  Let’s get EXCITED about this journey.  God is in every single detail, and you can count on that.  Let’s talk about adding health self-care habits.  What can we remove and ADD in it’s place?  Get in a yoga scrolling social media or binge watching a tv show.  Add in time to journal and/or track meals and workouts.  Don’t forget to track your water intake as well!  Maybe purchasing a pretty journal and “fancy” pens will be the incentive you need. If your budget and time allow, schedule for yourself a good deep-tissue, or neuromuscular massage and/or chiropractic care.   This can ben extremely beneficial every 4 to 6 weeks.  

Your beautiful wings are loading, my beautiful friends.

While waiting for our cocoons to open, I couldn’t help but think about how important rest is.   The caterpillars  were resting up while those beautiful wings developed.  How about you?  Are you adding in any recovery and self care weekly?  I LOVE that you push yourself and are working hard managing your time, trusting this process, and removing all the things that do not serve you.  I truly want you to ADD in the things that benefit your health, your workouts, and your overall wellness.  Make sure that you’re adding multi-vitamins, a probiotic, maybe Fish Oil, Glucosamine, or Turmeric into your daily regimen.  Be intentional with your workouts, adding in extra reps, heavier weights, a little longer distance or time with your runs/walks.  And definitely be intentional with adding in some form of self care for YOU! 

Remember that if you feel that you would benefit from a balanced plan and accountability, I’m here to help!  I would be honored to partner with you to coach you on to become the healthiest version of you!  FTM Wellness has Black Friday training deals for a limited time, so click on the tab above to see those details.  From now until Thanksgiving, one of the perks is a free consultation!