Getting Started

Congrats to you for committing to the 5 Day Reset! This program is intended to help you get your nutrition, exercise, and lifestyle habits back on track! I'm a huge believer (and supporter) in overindulgence on special occasions. What makes it work though is having great habits in place during all other days of the year. This program will help you get off the weight gain train, teach you the habits you need to be successful forever, and help set you up for a leaner, healthier year ahead filled with the confidence and grace you deserve. Your Reset Guide is attached; live by this guide over the next 5 days! I HIGHLY suggest choosing some of the simple recipes you'd like to try, making a list, and hitting the grocery store this weekend so you're prepared for success on Monday. Small wins create more small wins, which breed confidence in your ability to follow a plan...which ultimately leads to SUCCESS! :) Please pay particular attention to the rules of engagement. I really need you to commit to these over the next 5 days - I promise you'll be so pleased that you did! Please watch this tutorial on how to take your measurements. Even though it's only 5 days, this is likely the beginning of a longer journey for you, so we need to know your starting point. If you have ANY questions, please don't hesitate to reach out via email or comment below. ***SPECIAL REQUIRED ASSIGNMENT! On your PERSONAL Facebook page, I want you to announce that you are participating in this reset and your commitments to following through. It's proven that public accountability dramatically improves results. So go do that now and tag me in your post (if we aren't FB friends yet, just shoot me a request!). I'm already so proud of you! No matter where you are right now, I promise you're in the right place to create lasting change you can be proud of. I'm so honored to support you on this journey. Download the reset guide if you haven't already.

5 Day Reset Guide

Here is your 5 Day Reset guide to getting you started.

Reset - Day 1

I hope you had a chance to prepare everything over the last few days so you could hit the ground running today! What I hope you'll learn throughout this reset is: 1. Healthy food and recipes actually taste really good and can be really simple to make! 2. The way to exercise for maximum fat burning (and that doesn't take hours either!) 3. That long-term fat loss is a matter of practicing the right habits over time and tracking your progress 4. That setting goals and committing to following through is essential... and that's what I want to talk about today... Obviously, you're not going to lose all the weight you may want to lose in the next 5 days, but you can certainly lose a few pounds and begin setting the right habits that will make you successful for a lifetime. Think about what you REALLY want to get out of this reset. Then, think long- term. what's your ultimate goal? Then, what are the steps you'd have to take to achieve it? That's how you create your weight loss strategy! It's not fancy or complicated, but that's what makes it effective. In fact, I'd encourage you to keep everything super simple. Don't get lost in the details and the heaps of weight loss information you see floating around the internet, on your Facebook feed, etc. Bottom line is that diets don't work. That's been proven over and over again. In fact, the statistic is that 95% of dieters fail and of the 5% who do succeed, 66% of them have a weight rebound. So trust me through this process. Know that I've supported hundreds of people with weight loss and working through injuries. I know what works and what doesn't. Don't get lost in the minutia - keep it simple. :) One last thing...grab the resource for your first workout Give it a try, and let me know how it goes! It's a great one to do over and over again! Here it is broken down: Part 1 15 Alternating Superman 30 Dead bug alternating sides for a total of 30 15 kneeling push-ups (modified to on your toes or use a wall) 20 Prisoner Squats 15 Stick Up 15 Hip Mobility Circuit Repeat 2x (or more if you’re up for it!) Be sure to post in the Facebook group or reply here and let me know how your first day goes! I'm your biggest cheerleader and fan!

Reset - Day 2

I hope you're feeling GREAT after day 1 and eager to dive into day 2! Today I want to talk about the importance of portion control. In your manual, there are guidelines based on the size of your hands for how much to eat in each meal. Unfortunately, most people have no idea exactly how much they're eating, and in fact, it's usually way underestimated, which isn't surprising. I'm personally not a fan of weighing and measuring food, which is why I love the hand portioning method. Plus, you've got your hands with you all the time, so this is easy to do no matter where you are! ;) In addition to serving yourself the right portions from the start, it's truly important to listen to your body. You should aim to stop eating when you are about 80% full. If on a scale of 1-10, 1 is starving and 10 is stuffed, aim to stop eating when you're at a 7-8. This can take some practice, but it will provide huge rewards when practiced consistently. Let's shift gears for a moment and talk about exercising for fat loss. I hope you had a chance to try yesterday's workout because it's the EXACT kind of workout that will give you the results you're looking for. When you train appropriately for the goal, there's no need to spend more than 30 minutes per day MAX on exercising (some days you'll only spend 12-20 minutes!). What we we're going for is a heart rate that peaks and drops repeatedly, so you get breathless then recover. We also want to engage every muscle in your body. This full body training will give you maximum return for your efforts AND it puts you into a state of metabolic afterburn, so you continue to burn calories at a higher rate for up to 48 hours after your workout. To be honest, I don't care how many calories you burn DURING the workout. The afterburn is what really counts! Let me know if you have questions! I'm here and happy to support! :)

Reset - Day 3

When I work with clients, my goal was to teach them to live and eat in a way that is sustainable long-term. No yo-yo diets or quick fixes here! I encourage them (and you) to follow the 80/20 rule. 80% of the time you’re eating on plan foods – protein, vegetables, fruits, good fats, and some starchy carbs. The other 20% you get to do as you please. Now, don’t gorge yourself. A 20% meal doesn’t mean eating an entire pizza. It does mean enjoying the foods you love but with more consciousness. That's when eating to 80% full becomes even more pertinent! Ever eaten a sleeve of Oreos' before? I have! If I’m in my 20%, rather than bringing the bag with me to the couch, I’ll simply take out my portion and put the rest away. I know I can’t have Oreos' every day, but if I want them in my 20% time, you bet I’m going to have them! I don’t really like the term “cheat meal” though if that’s what was running through your mind. To me it implies that you’re doing something wrong and cultivates a negative relationship with food where you get feelings of guilt when you’re off track – trust me, I’ve been there, and it’s not fun. So when you’re enjoying your 20% you’re not cheating, you’re loving and embracing life through the pleasure that is food. I know this is all easier said than done, and I fully get that this takes practice. Remember, you will achieve your goals through consistency over time, not overnight. And while consistency day in and day out isn’t the sexiest solution to our weight problems, it is what it is! So, where are you right now, on a scale of 1-10, on your commitment to your goals? How badly do you want it? Reply and let me know so I can keep you accountable! To your success, Mike R. Thomas PS: Here's your second workout - click here to view! It's broken down below: 45 seconds Front Bridge (Planks as most know them, if on your toes is too challenging you can do them on your knees) 15 Standing fly (if you don't have bands that's okay, grab yourself two cans of soup) 15 Standing Press (use the same two cans of soup) 15 Lateral Raises (I would use lighter cans of soup for this one) 15 Extensions (this one you can go back to a little heavier can of soup) Repeat 2x (or more if you’re up for it!) Be sure to comment below and let me know how your first day goes! I'm your biggest cheerleader and fan!

Reset - Day 4

Let's take a moment just to check in. The only way to measure success with anything in life is to track progress toward the goal and take inventory. Please reply below or respond to my email to the following questions: 1. What's working well for you so far in the reset? 2. What's not working well? 3. What tweaks can you make to ensure better results? Taking inventory consistently is a CRUCIAL part of success, so share it with me! I can't wait to read your answers!

Reset - Day 5

The 5th and final day! I can't wait to hear more about how this process has been for you. I hope by now you see that this is just the awesome beginning of living the lifestyle you want. I want to point out something really crucial to your success today. This is about process vs. result. Most people want to participate in one of my programs to lose weight. Being overweight is painful to people, and so often, they just want to get out of that pain, whether physical, mental, emotional, or a combination. People can get so focused on the outcome they desire that they forget the importance of focusing on the process. It's not one dramatic action that gets someone to lose 30 pounds. It's a combination of practicing the right habits day in and day out that produces that outcome. If you ever find yourself frustrated because you haven't hit your goal, take a step back and ask yourself: "am I doing what I need to do day to day in terms of process to get the results I want?" Don't ever forget that it's the process that leads to the result, not the other way around! And with that, grab download your third workout! Enjoy! Breakdown: Repeat the following 8 exercises to start 2 times through (adding a 3rd if you're feeling bold), working for 45 seconds then moving to the next exercise. Total workout time: 24 minutes. 1. Modified Leg Marching 2. Glute Bridge 3. Quad Hip Extension 4. Squat 5. Scapular Wall Slide Let me know how it goes for you! Enjoy your final day of the reset!