how to become the BEST VERSION OF YOURSELF in the FALL 🍂 become unrecognizable, glow up, START NOW
Summary
TLDRIn this video, the host emphasizes the importance of personal growth during the fall season, suggesting it's an ideal time to prepare for positive changes in the new year. She advises viewers to 'plant seeds of success' by starting small and building momentum. The host stresses the value of patience, consistency, and understanding the 'long game' for sustainable progress. She shares personal experiences and provides actionable tips, such as choosing a sustainable meal plan, committing to regular exercise, drinking enough water, increasing mindful movement, and reducing stress, to help viewers become the best version of themselves.
Takeaways
- 🍂 The speaker associates the fall season with personal growth and introspection, suggesting it's an ideal time for self-improvement.
- 🌱 Emphasizes the importance of 'planting seeds of success' by starting small and building up habits gradually towards the end of the year.
- 💪 Advocates for understanding the 'long game' in personal development, highlighting that success requires patience and consistent effort.
- 🏋️♀️ Shares personal experiences with fitness, illustrating the journey from struggle to achievement and the value of persistence.
- 🥗 Discusses the need for a sustainable meal plan that fits into one's lifestyle for effective long-term health and fitness.
- 💧 Stresses the significance of hydration, recommending a starting point of 48 to 50 ounces of water daily.
- 🚶♀️ Encourages mindful movement, like walking, as a key component in reducing stress and improving overall well-being.
- 🧘♀️ Suggests that reducing stress and cortisol levels can lead to clearer focus and better decision-making for self-improvement.
- 🌟 Highlights the speaker's own transformation, from a high-stress individual to someone who has found balance and peace.
- 🔄 Concludes with actionable tips for viewers to become the best version of themselves, including choosing a sustainable meal and workout plan, and committing to hydration and stress reduction.
Q & A
What is the main theme of the video?
-The main theme of the video is personal growth and self-improvement, specifically focusing on how to become the best version of oneself during the fall season before 2025.
Why does the speaker believe the fall season is conducive to personal growth?
-The speaker believes the fall season is conducive to personal growth because it is a time when people naturally move inward, focus more on their mindset, and pay attention to their goals, allowing for a more introspective and gradual approach to self-improvement.
What is the concept of 'planting the seeds of success' mentioned in the video?
-The concept of 'planting the seeds of success' refers to starting small and gradually incorporating new habits or changes into one's life before a significant date or event, such as the beginning of a new year, to ensure a smoother and more sustainable transition into a new version of oneself.
How does the speaker suggest one should approach their goals in the fall season?
-The speaker suggests approaching goals by starting with small, sustainable steps (planting seeds), understanding the long game, and maintaining consistency over time, rather than expecting instant results or making drastic changes all at once.
What is the importance of understanding the 'long game' in the context of the video?
-Understanding the 'long game' means recognizing that significant life improvements take time and consistent effort. It discourages seeking instant gratification and encourages patience and persistence in working towards long-term goals.
How does the speaker define consistency in the context of personal growth?
-In the context of personal growth, consistency is defined as showing up for oneself more times than not, meaning engaging in self-improvement activities and maintaining habits at a level that is sustainable and manageable in the long run.
What role does discipline play in the speaker's journey towards self-improvement?
-Discipline plays a crucial role in the speaker's journey as it helps in maintaining consistency and showing up for oneself even on days when motivation is low, ultimately leading to long-term success and personal growth.
Why does the speaker emphasize the importance of not giving up on habits even when they become challenging?
-The speaker emphasizes the importance of not giving up on habits because letting go can lead to falling back into old patterns and having to start the self-improvement process over again, which is demoralizing and unproductive.
What actionable steps does the speaker recommend for becoming the best version of oneself?
-The speaker recommends choosing a sustainable meal plan, committing to a consistent workout plan, drinking sufficient water, being mindful with movement, and reducing stress levels as actionable steps for self-improvement.
How does the speaker suggest managing stress levels in relation to personal growth?
-The speaker suggests managing stress levels by choosing lower-intensity workouts, focusing on mindfulness, and living a more peaceful life to create a clear vision and focus for personal growth.
Outlines
🍂 Embracing Fall for Personal Growth
The speaker begins by discussing her focus on three key aspects of her life: herself, her life, and her happiness. She acknowledges the end of summer and expresses excitement for the fall season, which she associates with personal growth and introspection. She believes that fall is a time for inward movement, coziness, and re-engagement with personal goals and mindset. The speaker encourages viewers to use the fall season to ease into new habits and become the best version of themselves by 2025. She suggests starting small with 'planting seeds of success' and gradually building momentum towards the new year, rather than making drastic changes all at once.
🌱 Planting Seeds for Sustainable Success
The speaker emphasizes the importance of starting small and building up success gradually. She advises against waiting until January 1st to make drastic changes, as this can lead to a loss of momentum. Instead, she recommends beginning now, with four months left in the year, to plant seeds of success that will grow gradually. She shares her personal experience with the '75 Hard Challenge,' which helped her incorporate sustainable habits into her routine. The speaker suggests that by starting early, one can see growth and be well on their way to their goals by the time the new year begins.
🏋️♀️ Understanding the Long Game of Success
The speaker discusses the concept of 'playing the long game,' which involves understanding that success takes time and consistent effort. She contrasts this with the instant gratification often sought after in modern society, particularly with the influence of social media. She stresses that the most successful people are those who are willing to put in the work day after day, even if they don't see immediate results. The speaker shares a quote about discipline making future days easier compared to making excuses that may ease the present but make the future harder. She encourages viewers to show up for themselves consistently, even if it's at varying levels of commitment.
💪 Staying Committed to Personal Progress
The speaker shares her personal journey of fitness and how she overcame initial struggles to reach her current level of fitness. She talks about the importance of showing up for oneself, regardless of the level of ability, and not letting temporary feelings of overwhelm or lack of confidence deter one from their goals. She emphasizes the long-term commitment required to maintain progress and avoid falling back into old habits. The speaker also discusses her past damage to her body and her ongoing efforts to restore her health, highlighting the importance of consistency in diet and exercise for overall well-being.
🥗 Actionable Steps for Fall Self-Improvement
The speaker provides actionable tips for viewers to become their best selves this fall. She suggests choosing a sustainable meal plan that fits one's lifestyle, committing to a workout plan with at least three sessions per week, and drinking plenty of water daily. She also encourages being mindful of movement and reducing stress levels as part of a healthier lifestyle. The speaker shares her personal experiences with these steps and how they have contributed to her overall well-being and progress towards her goals.
🧘♀️ Lowering Stress for Clearer Focus
In the final paragraph, the speaker discusses the importance of reducing stress and cortisol levels to improve clarity and focus. She shares her past experiences with high-intensity workouts and how they initially helped her but were not sustainable for long-term health. She recommends starting with lower-stress activities like walking or Pilates to reduce stress and make better decisions for one's health. The speaker reflects on her journey towards a more peaceful and mindful lifestyle, which has allowed her to better understand her body's needs and make healthier choices.
Mindmap
Keywords
💡Growth
💡Seeds of Success
💡Long Game
💡Consistency
💡Mindful Movement
💡Stress Levels
💡Cortisol
💡Meal Plan
💡Workout Plan
💡Water Intake
💡Maintenance
Highlights
Embracing the fall season as a time for personal growth and introspection.
The importance of transitioning into new habits gradually during the fall to maintain momentum into the new year.
Planting the seeds of success early to see growth before the new year for a strong start.
Understanding the long game of success, which involves consistent effort over time.
The significance of showing up for oneself consistently, even when not at 100%.
Discipline's role in making the present challenging but easing future efforts.
The necessity of starting small and building up to avoid overwhelming oneself with new habits.
The transformative power of showing up, even when feeling overwhelmed or inadequate.
The idea that one should think big and not limit their mindset to short-term goals.
The impact of past habits on the present body and the ongoing journey to restore health.
The need for maintenance of new habits to avoid reverting to old patterns.
Choosing a sustainable meal plan that fits into one's lifestyle for long-term success.
Committing to a workout plan that is realistic and can be maintained over time.
The importance of drinking enough water daily for overall health and well-being.
Incorporating mindful movement into daily life to reduce stress and improve physical health.
Reducing stress levels as a key component in the journey towards becoming one's best self.
The transformative effect of living a more peaceful and less stressful life on overall health.
Transcripts
she's working on three things right now
herself her life her
happiness she is
[Music]
me hey guys welcome back to my channel
the summer season is slowly coming to a
close and although I love who I am in
the summer I love being social in the
summer I love being outside I love the
glow that I have and the confidence I
have in the summer something about the
fall just brings out a different version
of myself and I feel like the fall is
where I experienced the most growth and
I think it's because the fall season is
a time where we are all moving inwards
we start to get a little Cozier we start
to pay a little bit more attention to
our mindset again we start paying a
little bit more attention to the goals
that we set tying up any Loose Ends but
this is a time where you're able to tap
into the person you want to be in
2025 with ease and Grace and you're not
expected to just jump full force into
these new habits you're able to take
your time and ease into the best version
of yourself so in this video I want to
share some tips on how to become the
best version of yourself in the fall
before 2025 cuz if you have been wanting
to start there's no better time then to
start then now we're going to be talking
all things becoming our best elv
becoming
unrecognizable okay rebranding ourselves
and having a nice little hard launch in
20125 so the first thing I want to talk
about is planting the seeds of success
right now we have 4 months left of the
year and you might be thinking to
yourself I am going to continue on with
who I am right now and then once January
1 hits I'm just going to catapult into
the new version of myself that might not
be a bad idea
in hindsight but if you continue on with
who you are right now in this Plateau
just being lukewarm with your goals
lukewarm with the person that you want
to become January 1st is going to come
you're going to get a lot of energy
you're going to hit a spike in your
momentum but it's going to be really
really hard for you to maintain that
around January 7th that momentum is
going to dwindle all the way back down
but if you start planting the seeds of
success right now before 2025 you're
going to see Little Sprouts of growth
within yourself so you're going to see a
nice little Sprout and growth within the
next couple of weeks you're going to
plant a few more seeds and then you're
going to grow a little bit more and
you're going to see an upward Trend
until 2025 hits and when that New Year
hits you're going to still get that
burst of energy that we all get on Janu
January 1st except it's going to
catapult you up even further you're only
going to experience a slight decline but
when you look back to where you started
you're going to see that you have
experienced so much growth in the last
four months and you're less likely to
revert back to your old ways last year I
started planting Little Seeds for myself
I decided to tap into the 75 soft
Challenge and with 75 soft I was able to
incorporate habits into my already
existing routine sustainable habits at
that I started planting the seeds early
on okay because I know myself I know how
excited I get January 1st but I also
know how easy it is for me to slip away
from those habits that I've set for
myself in the beginning of the year
Janet in September of
2023 and Janet in January of 2024 were a
night and day different it's essentially
setting yourself up for Success you're
not putting too much on your plate too
fast to the point where it overwhelms
you and makes you feel as though you're
not capable of doing more ease into
things plant Little Seeds here until the
end of the year so once the New Year
hits you're already 10 steps ahead okay
so the next thing I want to talk about
is understanding the long game most
successful people understand and the
long game or they play the long game
it's understanding that good things in
your life take time it's understanding
that nothing worth having comes easy and
knowing that you might go to the gym
today tomorrow the next day and not see
any results but that's okay because you
know over time in the next few months
that you are going to be a completely
different person it's not seeking that
instant gratification that we're all so
addicted to especially in this day and
age with social media in this day and
age it's just really hard to want to
wait and see the results over time but
the most successful people understand
that it takes time and they're willing
to put in the work day after day after
day until they get there your success is
a sum of all the time that you show up
for yourself you are showing up for
yourself more times than not okay and
you're not dwelling on the amount of
times that you don't show up for
yourself you're not letting the moments
of weakness completely take you off the
path of success consistency does not
mean that you are showing up at 100%
every single day consistency means that
you are showing up for yourself more
times than not okay so one day it might
be 100% the next day it might be 50 and
then the next day it might be 80% and
the next day it might be 30 but the next
day or the next three days it's at 100%
straight for three days and then after
that you go back down to zero% but when
you look at the bigger picture right
when you look at that over a year over a
year there is going to be so much
progress at the end of it no matter what
that is understanding the long game and
that is playing the long game I'm going
to share with you a quote that I've been
obsessed with ever since I heard it on
Tik Tok excuses will make today easy for
you but it'll end up making tomorrow
hard however having discipline might
mean today being hard but your days
following being easier and you can
interpret that however you want to
interpret it because nothing ever really
is easy right however having discipline
and showing up for yourself more more
times than not is going to make your
life a lot easier so you decide to start
doing 12330 on the treadmill because you
saw it on Tik Tok it's a fun little
Trend it's a fun workout Trend that
people are actually seeing results with
you step on the treadmill and you
realize that just walking at a 2.3 speed
is having you feel overwhelmed and you
can't even finish out the first 10
minutes you're not at the 12 330 Mark
yet but you're going to get there okay
okay you're going to get there you just
have to keep showing up I know for me
personally okay a year ago that was my
experience I would step on the treadmill
and I would get overwhelmed at a 2.3 2.4
speed at the time it felt really
embarrassing but now I look back on that
girl I remember what I thought to myself
in that moment I thought to myself Janet
it might be hard today but in a year
it's not going going to eventually
you're going to be able to walk at a 3.0
speed you're going to get there and
where am I now I'm walking at a 3.0
speed now that 12 incline y'all can keep
it okay I'm a little too short for the
12 incline okay my little legs cannot
keep up but I'm up there with y'all okay
I'm at I'm at a 10 incline I can get up
to an 8 to 10 incline easy had I given
up a year ago when I was getting
overwhelmed walking at a 2.4 speed speed
I would not be where I am today keep
showing up for yourself no matter what
level that you're at because you will
get better some of us and I I say this
with so much love some of us think a
little too small okay you need to be
thinking big your mindset should not
only be worried about the summer you
need to have your eye on the prize for
the future and what that's going to do
for you and your future self know
there's a few former athletes in my
comment section that's just the way
we're raised you know that showing up
time and time and time and working hard
and working towards your goals is going
to yield results so you keep showing up
right this time last year I started
playing tennis I showed up to the court
for the first time could barely hit the
ball I knew none of what tennis was
about now when I play tennis I am so
much stronger okay and the thing is I
don't even show up weekly show up maybe
every other week now I feel a lot more
confident when playing and it's just
because I kept showing up you have to
keep showing up for yourself you just
have to understand that there is a long
game when it comes to this process but
you just have to keep playing it and
you're going to see progress you're
going to become who you want to be in a
recent vlog I spoke a little bit about
consistency and how I have remained
consistent for the last year and one
thing that has helped me so much with
playing the long game is being mindless
with my routine is not giving myself
enough time to talk myself out of
working out it's not giving myself
enough time to talk myself out of making
a healthy dinner for myself I am so
mindless with my routine at this point
because I just don't think it's
beneficial to Cave into my emotions
every single time I feel like not doing
something that's going to be beneficial
for me and I am a huge advocate for
Grace but I do not give myself Grace all
of the time I think about how I'm going
to feel after the workout I don't think
about how I'm feeling before the workout
I don't even give myself enough time to
talk myself out of it I don't give
myself enough time to think up negative
emotions about working out you aren't
always going to feel 100% all the time
but it's picking and choosing when when
to actually ease into that Grace and
give yourself Grace and when to be like
hey girl I get you don't feel good but
we got to get it done either way right
we're going to get it done either way
especially after being a coach and
having to inspire teenagers day in and
day out to commit to the promise that
they made for themselves and their
teammates having to explain to them that
you're going to feel like you don't love
this 100% you're going to come in here
and hate everybody in the room but that
does not mean that you make permanent
decisions off of temporary feelings that
doesn't mean that you just quit because
you're having a bad day and you just
don't like everybody right now you made
a commitment to yourself you made a
commitment to me you made a commitment
to this program so you show up okay you
show up when you don't want to you show
up when you do want to you show up when
you're happy you show up when you're sad
you show up when you're going through
things because you made a commitment to
be here no one is coming to save you but
you so you have to dig a Little Deeper
whenever you are having emotions that
are negative towards showing up for
yourself and being healthier and lastly
before I get into the actionable tips to
becoming your best self you need to
understand that you're going to have to
put in this work
forever
okay it never ends you're going to have
to continuously put in the work to
maintain that person
okay because if you let go of those
habits you will fall back to square one
and you will find yourself in a place
where you're having to start over again
and that is not fun and I don't want
that for you because I've experienced
that year after year after year and this
past year I said enough we are no longer
yo-yo dieting we are no longer gaining
weight and losing weight and gaining
weight and losing weight and going back
to square one we're not doing it anymore
maintenance is key so you need to make
sure that you realize that those habits
that you're saying goodbye to you're
saying goodbye to them forever because
you know longer want to be in this cycle
of starting and stopping and starting
over and stopping and starting over and
stopping say goodbye to the old you cuz
she is gone morning your old lifestyle
is hard
but moving into a lifestyle where you're
more balanced there's there's nothing
better than it there's nothing better
than it I honestly am at a place in my
life where unfortunately the
overindulgent foods do nothing for me
they make me feel awful I used to Crave
it so badly but now it does not make me
feel good at all and the thing is like
as you grow in this journey you start to
Crave less of the jump which is sad
because the junk just does not even make
you feel good anymore you just don't
even want it it it honestly like your
body rejects it which is so sad you're
building a new life with new habits and
new routines and this new version of you
is going to thrive maintenance is key so
remember you're going to have to
maintain this new person one thing I
don't talk a lot about is the damage
that I did to my body
prior to going on this journey the girl
that I was a year ago I tried to talk
about her with less um judgment
basically I feel like I'm always super
judgmental when I'm talking about myself
in the
past but I am still to this day
reversing a lot of the damage that I did
to my body
before and one of the big things that I
did was I destroyed my inner core like
my deep inner core my transverse
abdominalis muscles like I destroyed
them so bad with my habits in the past
to the point where I am
working day in and day out to restore my
deep inner core and I didn't realize how
much work it would be especially as I
get older I just did not realize how
much work it would be to restore her but
I'm working day in and day out going
going to lree which has honestly changed
the game for me I've seen so much
progress within my core muscles from
going to lree but like I still have a
long ways to go I'm weightlifting twice
a week I'm walking a lot um but I've
already seen an improvement in my
posture which is a huge indication that
your core is getting
stronger and I'm holding planks for a
lot longer I'm obviously trying to focus
in on my diet because the diet is number
one and I'm not talking about having
visible abs and things like that like
yes that's cool and all but I am talking
about working on my deep inner core the
strength within my core I am working on
her and it's a journey and working
towards maintaining her so anyway I got
a little bit off tangent sorry um let's
talk about some actionable steps that
you can take to become the best best
version of yourself this fall number one
is choose a meal plan that you can stick
to you want to choose a meal plan that
is
sustainable that you can actually
sustain with your job with your busy
schedule with your family with your
friend you want to make sure that you
choose a meal plan that makes sense with
you and your lifestyle right now that
means that you're making like maybe a
big batch of a meal twice a week right
to where you can stretch it out for
lunches and dinners throughout the week
for work and whatnot then you do that
that means that you're leaning on some
type of meal delivery service like hello
fresh Factor things like that then do
that but you need to choose a meal plan
that works for you and your lifestyle I
have several videos here on my Channel
with so many different recipes I
recently did a what I eat in a week
video not recent I guess it was like in
April or May I will put in the cards
above um where I show a lot of different
meals and a lot of just different meal
inspo so yeah um check that out watch my
Vlogs as well cuz I share a lot of
different recipes in my Vlogs as well
choose a meal plan that you can stick to
that is just sustainable you don't want
to do something that just doesn't work
don't just cut out all carbs because it
helps you lose weight because I
guarantee you once you start to
incorporate those carbs it's you're
going to gain the weight back so do
something that is sustainable for you
number number two choose a workout plan
that you can stick to at least three
times a week it's okay to push the limit
and go four or five times a week however
if you are just starting okay if you are
starting from square one don't ere
exhaust yourself okay going to the gym
three times a week is a great place to
start some weeks will go four times some
weeks will go five six great but start
the goal off at three times a week I
promise you you're going to build so
much confidence within yourself going to
the gym just three times a week to start
I promise it's going to help you be so
successful within this journey even if
those workouts are just like little
walks or just like little AB circuit or
if it's Pilates spin whatever it is to
keep you consistent that's most
important okay that is what's most
important at the end of the month
obviously reassess see if you can
increase that to four times a week for
the next month but just start with three
I promise you it'll make a big
difference in your life when it comes to
consistency three commit to drinking at
least 48 to 50 ounces of water daily
okay if you're not drinking enough water
right now I think 48 ounces is a great
place to start that's about like three
plastic water bottles um that's about a
whole Stanley and a little bit a little
bit more water after that it's a great
place to start right I like to drink at
least two Stanley a day so that's about
like 80 ounces of water a day but um I
wasn't always there okay I was not
always there I started off at just one
Stanley a day which was about 40 ounces
of water so commit to hitting at least
48 to 50 ounces of water a day to begin
and then obviously increase that that as
you start getting confident the next one
is start being more mindful with
movement okay walking is a GameChanger
so many people talk about it obviously
it's become so trendy but for good
reason I just feel like whenever I took
the time to take my stress levels from
here to here just be easy on my body
just let my body breathe and just do
movement that really just flow a lot
better with myself that's when I started
seeing changes okay that's when I
started to feel like my life was
changing so increasing your movement as
much as possible it's going to change
for the game for you I promise and the
last thing I want to talk about is just
bringing down your stress levels your
cortisol levels okay I know everybody
talks so much about cortisol cortisol
this cortisol that stress levels this
stress levels that but it's true for the
longest time I felt as though more was
more for the longest time I just always
felt like I was living in a constant
state of stress so I would do these
crazy stress inducing workouts thinking
that they were going to change my body
and they did at one point to be
completely honest like honestly whenever
I was going to these like heated boot
camp classes that were so intense where
we were doing all these like crazy
workouts I looked amazing I did
however that is not a place to start
especially if you are just starting off
in this journey to becoming your best
self that is not where you should start
the high-intensity workouts are not
where you should start I highly
recommend starting off with things that
are going to help bring your stress
levels down so you can focus in on
what's most important so if that means
you are walking instead of running that
is great if that means you're doing lree
or Pilates instead of hit workouts then
that is great but bring your stress
levels down so you can have just a Clear
Vision and a clear Focus for what's most
important it might not make sense but I
promise you it's going to change the
game for you once I just stop over
complicating my workout schedule my
workout routine I stopped being in a
rush all the time I was finally able to
eat healthier Fe I was finally able to
feel my emotions feel the way my body
was feeling like literally truly I was
able to pay attention to my body and I
was able to make better decisions for
myself from there and that was because I
started focusing in on my cortisol
levels and lowering them and living a
more peaceful life just being more
peaceful in my everyday life you
watching my channel for a while you'll
know that your girly was just like a
high stress girly like I was bouncing
off the walls 24/7 and although that's
still kind of my personality you know I
am still a girly that likes to have a
good time and I'm still really a high
energy girly um my day-to-day life is a
lot more calm and peaceful and I'm just
a lot more Mindful and
demure and I I have just been working on
being able to feel my emot tions feel
and understand why and what my body is
doing and go from there and make
decisions from there so that's going to
be it for this video I hope this video
was really helpful for you I'm
definitely going to be making more
videos like this coming up very soon so
definitely leave a comment down below if
you resonated with any of this and I
will see you guys in the next
video peace out Girl Scout bye thank you
so much for joining joining me
[Music]
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