KICKSTARTweig ht loss
KICKSTART YOUR METABOL ISM, MIND , & MOTIVATION
LOSE THEWEIGHT
21 Page feature on provenstrategies to lose weight &feel amazing in your body
Featuring the story of howI lost 65 pounds & kept it
off forever
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ABOUTME
MY 65 POUND WEIGHTLOSS JOURNEY
Copyright Kaelin Tuell 2016 ladybossweightloss.com
I'M KAELIN
Hi!
65 lbs lostto IFBB Pro
what to buy, or even what to do with it once I bought it! I was sooverwhelmed that it kept discouraging me from starting… I didn’tknow anything about being “healthy”, I mean I was eating fastfood twice a day, drinking ten cokes a day, and ending my nightwith a tub of cookie dough! I wasn’t just a newbie but I was prettymuch in the “negative” when it came to knowing anything aboutfitness. I was 65 pounds heavier, clueless, & terrified I started andstopped a million times because I was always doubting myself &scared to FAIL... but I figured it all out, lost 65 lbs & set a worldrecord in fitness! Now I'm committed to helping people that werelost like me, addicted to food like me, & discouraged like me - so Ican help them FINALLY have longterm success and create aREAL healthy lifestyle. Now let's get started...
Four years ago, I startedon my health and fitnessjourney. I was 65 poundsheavier, clueless, andterrified to walk into agym. I can remember not knowing where to start,
MINDKICKSTART
Your
KICKSTART YOUR MIND
Everything starts with your MIND. Say it outloud: “Everything starts with my mind”.
You kickstart your mind by getting focused onwhat you want. Too often when we think about"losing weight", or "eating better” or “getting inshape”, we instantly focus on the pain.
We start to think of how “hard” it is to workoutand make better choices. We go directly to thenegative and what we will have to “give up” to getthere. THIS IS WHY PEOPLE FAIL!
How could you possibly get excited or motivatedto go put yourself in “pain”? YOU CAN’T!
So in order to Kickstart Our Minds, we need toput out focus on a GOAL...
KICKSTART YOUR MIND
Step 1SET A GOAL
Your Goal is a SPECIFIC outcome that you want ina SPECIFIC amount of time. For example when I
first started my goal was:
"I am going to lose 20 lbs in 90 days."
Or it could be:“In 3 months I am going to weight 135 lbs"
“I am going to fit into my size 4 jeans in 60 days"
WHERE THERE
VisionTHE PEOPLE
IS NO
PERISH.PROVERBS 29:18
KICKSTART YOUR MIND
WRITE YOUR GOALWhat is your specific goal right now, and in what
time frame will you achieve it?Write your goal in a positive tense. “I AM GOING TO...”
Don’t write “I want to...” - This will set up your subconscious for success!
Step 2
KICKSTART YOUR MIND
READ YOUR GOALOUT LOUD TO YOURSELF
10 TIMES[SAY IT LIKE YOU MEAN IT!]
Step 3
MOTIVATIONKICKSTART
Your
KICKSTART YOUR MOTIVATION
Find a why that will make you cry and let itmotivate you. Let it push you every day...
What I mean by a “why” is a true reason that’sdeep, deep, deep inside of you of why you wantto lose the weight.
A real WHY is not just "losing weight because youwant to look good" or "losing weight becausesummer is around the corner" or "losing weight tolook good in a bikini" or "look good in clothes", butI need a real real deep reason of what it wouldmean to you to lose that 20, 30, 50, 65 poundsthat you want to lose...
Step 1FIND YOUR "WHY"
KICKSTART YOUR MOTIVATION
so I can be active with my kids...
so I can have confidence again...
because my family has a history of heart disease...
because I want to overcome obesity...
because I want to conquer myfood addiction...
I Want to Lose Weight
I Want to Lose Weight
I Want to Lose Weight
I Want to Lose Weight
I Want to Lose Weight
EXAMPLES OF "WHY"
KICKSTART YOUR MOTIVATION
You’re looking to find a reason that’s going to motivate you onthe days that you don’t feel like going to the gym, because you’vebeen working all day. It’s cold and it’s rainy outside, and you’drather cuddle up on the couch...
What’s going to get your butt up to put your shoes on and makeit to the gym anyway? That day that you’re not supposed to behaving chocolate cake and all these goodies - what’s going tokeep you from diving in and indulging when you know that youshouldn’t be, because you have a goal?
What is the why that is going to be in the back of your mind that’smotivating you and pushing you and keeping you on track thosedays that you don’t feel like it and that you don’t want to be? Thedays that almost break you, because they’re so stressful... Howare you still going to get to the gym? How are you still going tostay on track? How are you going to stay on your plan?
Unless you have a why that is deep - you're missing the KEY tosuccess... Because “Oh, I want to look good in a bikini,” isn't goingto get your butt to the gym on the days that you're stressed out,moody, hungry, discouraged, & tired.
THE SPIRITFOR GODHas Not Given Us
OF FEAR & TIMIDITY...BUT OF
POWERLove&
SelfDiscipline
2 TIMOTHY 1:7
KICKSTART YOUR MOTIVATION
Step 2LIST YOUR "WHYS"
LIST 10 REASONS "WHY" YOU WANT TO LOSE THE WEIGHT
KICKSTART YOUR MOTIVATION
Step 3CIRCLE YOUR TOP 3
WRITE IN DETAIL "WHY" YOU WANT TO LOSE THE WEIGHT & HOW ITWOULD MAKE YOU FEEL TO ACHIEVE YOUR GOAL. GET EMOTIONAL!
METABOLISMKICKSTART
Your
KICKSTART YOUR METABOLISM
If you don’t eat healthy foods and workout all the time right now,then your metabolism is in a lull. It’s not working for you right now.We need to change this!
Think of your metabolism like a fire. A fire that burns FAT off ofyour body. If you add the right kind of wood to the fire, it will burnBIG and HOT. Some people naturally have a bigger fire thanothers (you know, those people that can eat a whole pizza & lose5 pounds...) But regardless of our genetics, we CAN change it.
The great thing about your metabolism is when you get it going,it will constantly burn no matter what you are doing! Burningcalories for you all day long while you're sitting, reading, & evensleeping...
Imagine that the tips below are the logs of the fire. To keep yourfire going, your metabolism burning fast, you have to keep puttingthe right logs on it!
This ultimately will burn the fat right off your body!
KICKSTART YOUR METABOLISM
DRINK WARM LEMON WATER1Drinking warm lemon water first thing in themorning helps rehydrate your body & flush yourdigestive system
2EAT WITHIN 30 MIN OF WAKING UPEating when you wake up actually turns yourmetabolism ON.
3MOVE YOUR BODYDo some jumping jacks, crunches, or pushups firstthing in the morning. Moving your body helps wakeup your metabolism for the day.
4DRINK 1 GALLON OF WATER A DAYKeeping your body hydrated is key to keep yourmetabolism chugging along
5BREATHE WITH YOUR STOMACHEBreathing deeply brings more oxygen into yourbody and brain, allowing your metabolism toperform more efficiently
KICKSTART YOUR METABOLISM
SPICE UP YOUR FOOD6Adding hot peppers like cayenne to your foods,raises core body temperature & speeds up youmetabolism
7 LIFT WEIGHTS & BUILD MUSCLEMuscle burns calories ALL DAY LONG... make yourbody work for you!
8LIFT FIRST - DO CARDIO AFTERWhen you move from lifting to cardio, your body isstill in its "fat burn zone" - so you burn more body fatdoing cardio post-workout
95 PORTIONED MEALS INSTEAD OF 3 BIG MEALSEating every 3 hours keeps adding "logs" to your fire& keeps your metabolism burning
10SNACK ATTACKMake sure to always have healthy snacks with youon the go - always have fuel on hand to keep yourmetabolism running & never at a stop
& DO IT!
RISEUPTake Courage
EZRA 10:4
