Welcome to the December Challenge!
The Power of Protocols
The last thing we need is another decision to make. Looking at and creating a food and self care protocol isn’t complicated. In fact, the act of doing it should simplify many decisions you make from this point forward.
A protocol is a template that you create and use that provides the guidelines you will follow as you lose your weight and keep it off. There is an element of trial and error here. I recommend you follow your protocol for at least three weeks before making any tweaks or changes. This truly allows you to rule out body fluctuations and other factors for that number on the scale and it lets you know if it is something you can see yourself doing long-term.
Most women that I work with, have a lot of experience finding the right kind of food for their life and body. What they lack is both consistency and structure. Your protocol will provide both.
This month’s challenge is simple:
Create a Protocol and Use It
In this PDF you’ll find 4 important things.
Remember to sign up for the private Facebook page for community and encouragement and keep checking your email for extra support.
You’ve got this, sweet sister! We’re in it together.
-Lora
The last thing we need is another decision to make. Looking at and creating a food and self care protocol isn’t complicated. In fact, the act of doing it should simplify many decisions you make from this point forward.
A protocol is a template that you create and use that provides the guidelines you will follow as you lose your weight and keep it off. There is an element of trial and error here. I recommend you follow your protocol for at least three weeks before making any tweaks or changes. This truly allows you to rule out body fluctuations and other factors for that number on the scale and it lets you know if it is something you can see yourself doing long-term.
Most women that I work with, have a lot of experience finding the right kind of food for their life and body. What they lack is both consistency and structure. Your protocol will provide both.
This month’s challenge is simple:
Create a Protocol and Use It
In this PDF you’ll find 4 important things.
- Your mind-setter page.
- Protocol
- The monthly tracker.
- And, a challenge reflection page.
Remember to sign up for the private Facebook page for community and encouragement and keep checking your email for extra support.
You’ve got this, sweet sister! We’re in it together.
-Lora
Week 1: Released December 1, 2023
Welcome to the November Challenge
Freedom-Giving Boundaries
Don’t worry, if the thought of rules and restrictions around eating (especially during the holidays) makes you cringe, I want to ease that sentiment right now. Boundaries are actually going to give you freedom.
If you are anything like me, not having boundaries has added to decisions exhaustion, agony over “Should I? Shouldn’t I” thoughts and later having frustration and shame because I didn’t seem to have my own back. During the holidays, the eating opportunities seem to multiply and try to out-do each other with their delectable goodness.
Have Boundaries. In the past I noticed a lot of my problems came around not having any boundaries.
This month’s challenge is simple:
Set a boundary (or two) around your eating.
Are you ready? Oh, sweet sister, me too!
In this PDF you’ll find 4 important things.
Remember to sign up for the private Facebook page for community and encouragement and keep checking your email for extra support.
You’ve got this, my dear!!! Thank you for doing this with me.
-Lora
Don’t worry, if the thought of rules and restrictions around eating (especially during the holidays) makes you cringe, I want to ease that sentiment right now. Boundaries are actually going to give you freedom.
If you are anything like me, not having boundaries has added to decisions exhaustion, agony over “Should I? Shouldn’t I” thoughts and later having frustration and shame because I didn’t seem to have my own back. During the holidays, the eating opportunities seem to multiply and try to out-do each other with their delectable goodness.
Have Boundaries. In the past I noticed a lot of my problems came around not having any boundaries.
This month’s challenge is simple:
Set a boundary (or two) around your eating.
Are you ready? Oh, sweet sister, me too!
In this PDF you’ll find 4 important things.
- Your mind-setter page.
- The monthly tracker.
- Psalm 16 Verse
- And, a challenge reflection page.
Remember to sign up for the private Facebook page for community and encouragement and keep checking your email for extra support.
You’ve got this, my dear!!! Thank you for doing this with me.
-Lora
Don't forget to check your emails for weekly encouragement and notices of additional videos posted.
Also, for extra support, accountability, and fun, join the Facebook Group.
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Week 1 Video: Released October 30, 2023
Week 3 Video: Released November 11, 2023
Week 5 Video: Released November 25, 2023
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Week 2 Video: Released November 4, 2023
Week 4 Video: Released November 18, 2023
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Welcome to the October Challenge!
In preparation for the holidays, full of "all the things" I like to reset from my trigger foods. Trigger foods tend to highten cravings and also create some weight gain or discomfort in your body. So, for fourteen days we will take a break from these foods paying attention to:
YOU decide what your trigger foods are. From my own personal experience and that of the women I work with, trigger food often include:
Now, don't worry, we aren't spending 31 days without our favorite foods. Instead, we are taking a 14 day break then reintroducing those foods using my 5-P Process (see PDF). The goal is to get perspective on our trigger foods and then put them in our diets in a way that we feel we have control over. Now, don't get me wrong, you might take a break from certain food items and decide you don't want them wrecking havoc on your brain and body at all anymore. But, I also know, that as humans the goals can also be to enjoy these foods once in a while, maintaining our equilibrium and good intentions.
Below you will find the PDF with informational pages and a monthly tracker. Use this page however it makes sense for you. Some might use it as a guide along with their journals. Others might print it out and take notes on it. Still others might plug in the information to their habit-tracking app or notes app on their phone. You know you best, so do what is best for you.
- When & why we crave them.
- How our body feels without them.
YOU decide what your trigger foods are. From my own personal experience and that of the women I work with, trigger food often include:
- Sugars (Natural & Man-Made)
- Refined Grains (White Flour, White Rice, Pasta, Bread, etc)
- Salty Snacks (Chips, popcorn, nuts, etc.)
- Dairy Products
Now, don't worry, we aren't spending 31 days without our favorite foods. Instead, we are taking a 14 day break then reintroducing those foods using my 5-P Process (see PDF). The goal is to get perspective on our trigger foods and then put them in our diets in a way that we feel we have control over. Now, don't get me wrong, you might take a break from certain food items and decide you don't want them wrecking havoc on your brain and body at all anymore. But, I also know, that as humans the goals can also be to enjoy these foods once in a while, maintaining our equilibrium and good intentions.
Below you will find the PDF with informational pages and a monthly tracker. Use this page however it makes sense for you. Some might use it as a guide along with their journals. Others might print it out and take notes on it. Still others might plug in the information to their habit-tracking app or notes app on their phone. You know you best, so do what is best for you.
Don't forget to check your emails for weekly encouragement and notices of additional videos posted.
Also, for extra support, accountability, and fun, join the Facebook Group.
Also, for extra support, accountability, and fun, join the Facebook Group.
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Week 1 Video: Posted September 29, 2023
Week 3 Video: Posted October 14, 2023
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Week 2 Video: Posted October 9, 2023
Week 4 Video: Posted October 21, 2023
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