PODCAST

Lean with Plants 2.0 Course

Chelsea Cullen

The five step system of how to get and stay lean on a plant based diet.

technology podcasting

All Episodes

00:03:04

Off Plan Eating At This Stage

Lean with Plants 2.0 Course ·

2020/11/17

Your Action Steps for this Lesson 1️⃣ Create a strategy for off-plan eating based on your current goals. Now, to navigate off-plan eating. First of all, you need to make sure sure that your goals and values are aligned. The CLOSER you get to your goal, and the leaner you get, the harder it will be to get even leaner. It's going to come down to experimentation and figuring out what kind of behaviors are going to help or hinder your goals. I created an entire module on off-plan eating so if you

en-AU

00:03:04

Off Plan Eating At This Stage

Lean with Plants 2.0 Course ·

2020/11/17

en-AU

00:05:41

Increasing NEAT

Lean with Plants 2.0 Course ·

2020/11/17

Your Action Steps for this Lesson 1️⃣ Plan some ways you can change your energy balance with NEAT. Increasing NEAT can be a great way to increase your calorie burn. One of the cool things about NEAT is that if you can create a new habit that increases calorie burn without tweaking your diet, then it's going to be much easier to maintain! If you're wondering how exercise affects fat loss, check out my podcast episode attached to this lesson. Once you've completed the action steps, I'll see you in

en-AU

00:05:41

Increasing NEAT

Lean with Plants 2.0 Course ·

2020/11/17

en-AU

00:11:46

Tweaking Your Diet

Lean with Plants 2.0 Course ·

2020/11/17

Your Action Steps for this Lesson 1️⃣ Before moving forward, decide how you will tweak your diet, or whether you are going to keep going on your current path. This lesson is all about tweaking the little things that will reduce the overall calories in your lifestyle. The key here is to make it a permanent change. The most basic principle of tweaking your diet is replacing higher-calorie food, with lower-calorie food. You can tweak it at ANY time if you find it helpful, but remember inconsistency

en-AU

00:11:46

Tweaking Your Diet

Lean with Plants 2.0 Course ·

2020/11/17

en-AU

00:03:40

What Do You Want And What Will It Take

Lean with Plants 2.0 Course ·

2020/11/17

Your Action Steps for this Lesson 1️⃣ Write out your goals and lifestyle wishes, are they at odds? Decide which is more important to you at this time. What do you want and what will it take? Welcome to stage 5! The final stage of weight loss, although this isn't a linear journey by any means. (Expect to circle back through all the stages) In this stage, it's going to be very important to get really clear on what you want, and whether your values and your goals are in conflict. Once you've

en-AU

00:03:40

What Do You Want And What Will It Take

Lean with Plants 2.0 Course ·

2020/11/17

en-AU

00:04:57

Have You Increased Your Consistency?

Lean with Plants 2.0 Course ·

2020/11/17

Your Action Steps for this Lesson 1️⃣ Choose one of these two methods to measure your consistency. 2️⃣ Review the action items before moving forward Getting clear on your why and making sure you've actually improved your consistency. In the next stage, you'll learn more about tweaking your diet, and how to get over a plateau, but before you start tweaking your diet and decreasing potatoes, etc, you need to get your consistency up to at least 80% Consistency is hard to measure and track, and for

en-AU

00:04:57

Have You Increased Your Consistency?

Lean with Plants 2.0 Course ·

2020/11/17

en-AU

00:06:11

Getting Consistent With Curve Balls

Lean with Plants 2.0 Course ·

2020/11/17

Your Action Steps for this Lesson 1️⃣ Identify your last two curveball inconsistency episodes and why they happened. 2️⃣Create a strategy to deal with them or similar triggers next time. Getting consistent in your curveball environment. Your curveball environment is one where it seems like something came out of the left field and threw you off your game. They can be things like: 👉Getting your period and having massive cravings. 👉Going out with friends to a restaurant thinking there WILL be food

en-AU

00:06:11

Getting Consistent With Curve Balls

Lean with Plants 2.0 Course ·

2020/11/17

en-AU

00:04:59

Getting Consistent With A Foreign Environment

Lean with Plants 2.0 Course ·

2020/11/17

Your Action Steps for this Lesson 1️⃣ Write down the 2 most common inconsistency issues you have in a foreign environment. 2️⃣ Write out two strategies that will help you stay consistent. Getting consistent in a foreign environment. Most of the time the issue in a foreign environment is that you haven't brought food with you. The simplest solution (which is almost always the best) is to create a HABIT of ALWAYS bringing food whenever you leave the house! Don't worry so much about the 50/50 plate

en-AU

00:04:59

Getting Consistent With A Foreign Environment

Lean with Plants 2.0 Course ·

2020/11/17

en-AU

00:05:12

Getting Consistent At Home

Lean with Plants 2.0 Course ·

2020/11/17

Your Action Steps for this Lesson 1️⃣ If you need to, go back and establish your habits. 2️⃣ Create a 3 P's strategy for your home environment inconsistency. It's time to improve your consistency in your core environment. To improve consistency in your core environment, start brainstorming whether your issue is a planning, prep, or practice problem. Use failure to teach how to create a better system and strategy! If you're really struggling with your core environment, go back and do a deep dive

en-AU

00:05:12

Getting Consistent At Home

Lean with Plants 2.0 Course ·

2020/11/17

en-AU

00:04:15

The Three Consistency Blockers

Lean with Plants 2.0 Course ·

2020/11/17

Your Action Steps for this Lesson 1️⃣ Download the YouAte app if you haven't already. 2️⃣ Decide where to focus your consistency: Core, Foreign, or Curveball environment In this lesson, we'll look at the three consistency blockers, once you've identified which of these areas is holding you back, you can get laser-focused with strategies to improve consistency!! They are as follows: 1️⃣ Your core environment. Where you spend most of your time. The environment that should be covered by your daily

en-AU

00:04:15

The Three Consistency Blockers

Lean with Plants 2.0 Course ·

2020/11/17

en-AU

00:09:44

Consistency And Calorie Input

Lean with Plants 2.0 Course ·

2020/11/17

Your Action Steps for this Lesson 1️⃣ Start taking photos of all your meals on the YouAte app. Alternatively, keep a food journal. Consistency is the number one reason people get into a plateau, or cannot maintain their results. It can massively impact your progress, so the more consistent you get, the quicker and more impressive your results. Check out the video about the 10 calorie rule HERE. Before you ever try to tweak, you want to get your lifestyle to 80% consistency on the attached Lean

en-AU

00:09:44

Consistency And Calorie Input

Lean with Plants 2.0 Course ·

2020/11/17

en-AU

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Lean with Plants 2.0 Course

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