Nutrition, 2B, and Mindset Membership with Ilana Muhlstein

Nutrition, 2B, and Mindset Membership with Ilana Muhlstein


good morning Beachbody Champions super
excited to be here today with our special guest The creator of 2B Mindset
UCLA nutrition lecturer registered dietician Ilana Mohlstein welcome hi
welcome so excited to have you today to talk to a little bit about nutrition and
how important that is in getting the total solution with Beachbody Ilana what
would you say to someone who you know is just new coming on to Beachbody
they’ve signed up to have the workouts they’ve signed up for Shakeology they’re
super excited to get started but they’re not really sure what to do with
nutrition what would you say to them to help get them started so that
they can get the total solution and the best results possible for a lifestyle
change yeah definitely I think it’s amazing you’re signed up to be a coach
not only for your own health but the fact that you are now committed to
helping others do it too and you know every you know sometimes you’ll hear
people say nutrition is 80% and exercise is 20 my line as I say within the 2B
mindset is that food is everything and exercise is extra credit because really
you do the workout for 30 minutes or an hour but then what else is happening in
the other 23 hours or 23 and 1/2 hours of the day that all matters and it’s
amazing to move your body especially if moving your body is something that’s
getting you excited to drink water after the workout or makes you feel like
you’re doing something really good for your bodies then you don’t want to
sabotage it with poor eating choices but of course a
lot of people make the mistake of exercising for 30 minutes or an hour and
then feeling like they deserve the cake and everything else and that is really
fast to undo the workout and the results so I even just did a side-by-side
comparison picture on Instagram how it could take 60 minutes to burn 400
calories but only six minutes to eat four hundred
calories in french fries so we definitely want to make sure that we are optimizing
our workouts we’re optimizing our Shakeology y like actually getting
lean and strong and fit and confident like we want and not you know kind of
undoing it or getting further from the goal by you know eating the wrong things
in return so I highly recommend you know getting my 2B Mindset program if you don’t
have it yet because I was that person I was essentially that person I was a
hundred pounds heavier I don’t know if you’ve seen my before pictures I should
have some around the place but I was 100 pounds heavier and I was making that
mistake for a long time I was always exercising I would run on the treadmill
I would do crunches I mean that’s I was actually doing some weight there and I
was just not getting the results I really wanted I wasn’t slimming down I
wasn’t ever seeing the definition of my arms I was never really getting the
benefit of exercise it felt great to sweat I felt stronger but I wasn’t
appearing stronger and there was a disconnect by the way I was feeling
which was someone who was exuberant and confident and then the body I was in
which was kind of holding me back from being my most confident positive and
healthy self so nutrition is that major piece of puzzle that you’re gonna have
to conquer if your goal is to lean down get strong you know really see those
physical benefits and also emotional benefits as well great I know it’s like
you exercise and you think wow awesome I can now go have this piece of bread that
I couldn’t have earlier because they burned all those calories but you’re out
take that wherever to burn those off that definitely will not help so exercise is amazing
signing up for Beachbody program amazing definitely like you’re patting yourself
on the back you’re clearing your mind you’re relieving stress you’re you know
you can be improving so many facets of your body exercise can benefit your
heart health and your blood sugar control and all of these things exercise
can have benefits for mental health for sure but again if you’re
is also to slim down get lean you know fit into the lower size jeans you know
and all those benefits nutrition is a huge piece of that and without it gonna
be really hard to get it great how as a lecturer at UCLA and a registered
dietician how would you explain to somebody who’s just getting started what
they should eat to get those results yes I definitely recommend as a Beachbody
Coach you already have a discount on everything Beachbody I highly
recommend getting the 2B Mindset program like all Beachbody programs so
phenomenally there’s a 30-day money-back guarantee so there’s literally no reason
not to get the program the 2B Mindset is the way I lost a hundred pounds and
I’ve kept it off through two kids through loving food through still
loving food still loving to eat a lot of food I had to overcome emotional eating
mindless eating busy life stressful life and all those things and it’s designed
that every single video unlocks the next five pounds helps you change your
mindset about food and your behavior so it’s not like oh I have to cut
everything out oh wait but now I’m off so I might as well go all off and then you
find yourself getting nowhere it actually is about step by step habit and
behavior changes so you not only lose a lot of weight and continue losing a lot
of weight but you actually are able to keep it off so I highly recommend
signing up for the 2B Mindset program if you don’t already have it
there’s literally no reason not to especially if you’re coach especially with the
30-day money-back guarantee especially now that it you know gives you the
Mindset Membership ongoing support that’s really gonna give you the best
well-rounded understanding of how to lose weight while eating a lot of food
enjoying a lot of food traveling stress whatever you have going on and be able
to keep it off for good so that’s a start I’ll give you a brief kind of
understanding of what you want to eat and how you want to do it so I have what
I call my two bunnies so you might see some pictures of people who’ve lost 50
60 70 pounds during the 2B Mindset and me doing this because
you know they kind of like to bunnies but they’re essentially my four
core principles that I see work all the time so lecturing at UCLA leading weight
loss seminars for ten semesters to hundreds of people of every age every
demographic you know people who can workout can’t work out women in their
60s men in their twenties work in the kitchen and just want to taste all day
and everything in between you know I always see that if you really
hone in on these four principles you can lose a lot away so what they are is
water first always want to be drinking water first that means right when you
wake up you want to be drinking water first that’s one of the easiest times to
drink water because your body is actually dehydrating wanting it so it
goes down really nice and smooth so you always want to drink water first first thing in the
morning before your coffee before your Shakeology and also within your
Shakeology maybe however you have it but and then also when you finish your
workout what do you want water first of course you can add recover to that and
shake it up but you want to make sure you’re having water first
any time you finish a workout you skip that water right afterwards it’s like
that feeling of like I’m starving happens and that’s when a lot of issues
take place because water helps really calm down that feeling of extreme hunger
a cool concept of it just to help you think about it is that all day our
digestive tract is working so our digestive tract it’s not just our
stomach right it’s from your mouth all the way to our bum it’s this windy
unbelievably cool rollercoaster of a process small intestine large intestine
and it’s always working the muscles are always moving and they kind of defy
gravity so if you eat something like steak and carrots it doesn’t just go a
slide you know out into the body it’s it has to you know really maneuver its way
so we have all these muscles along our digestive tract that are constantly
pulsating and it’s called these muscle movements are called peristalsis and
it’s it’s all very active and exciting when there’s nothing in your stomach and
you’re feeling empty we hear those sounds and vibrations
and it kind of results in growling like wow I hear that I have nothing in my stomach I
have to put something in our stomach and we usually respond to that growling
feeling that you know comes from hormones like ghrelin that stimulates
that hunger hormone we usually think wow I’m hungry I have no food in my
system so I need to eat the next thing I see which might be you know anything in
sight right but when we fill that stomach up with water first and we drink
16 ounces of water first half a 2B mindset water bottle when we drink that
water first it helps to fill up our stomach our digestive check it helps to
absorb some of that sound immediately you feel a little just calm er more
sensible and studies have even proven you will likely make smarter eating
habits and choices afterwards so always always always start
with water first I am a volume eater I love to eat a lot of food you know even
losing 100 pounds I still eat tons and tons of food I just have been smarter
about what I’m eating and rather than going you know all in on a jar of peanut
butter or chocolate brittle or big you know bowls of pasta I just now start
with a lot of water first it helps calm down so even though I’m choosing good
better foods I’m still probably not eating as much but you don’t have to
think about it so if you’re someone who can eat a lot of food and in the past
you’ve not just had one slice of pizza but would have been able to take down
two or three or have you know what feels like a lot you always want to make sure
you’re having that water first before you eat and within the 2B Mindset
I kind of break down how much water how much water throughout the day and all that stuff because
you will very easily and quickly see that more water more weight loss which
is something I say all the time because you’ll probably see for yourself that it
it does work another one is veggies most so water
first and then veggies most you might be thinking gross I don’t want to eat
veggies I’m not gonna do it I’ll do the water I’m not doing the veggies ech I’m
picky okay gotta wrap your head around that you have to change your mindset
when it comes to veggies veggies are not just something you eat you know as a
chore when you’re on a diet veggies have to be a mainstay and a part of your life
and well-being if you’re not interested in veggies now if it’s not something
that thrills or excites you now it’s because you haven’t been eating yummy
delicious ones and I don’t believe in eating bad tasting food
I still love Thousand Island dressing I just throw it on cabbage steaks I’m not
obsessed with you know raw Brussels sprouts but when you saute it up with
some bacon and it’s like these shaved Brussels sprouts and then you top it
with like two poached eggs it tastes like a hash so the 2B Mindset is packed
with veggie filled dishes that don’t feel veggie fill they feel like you’re
eating you know noodles and meatballs but they’re zoodles zucchini noodles and
meatballs so this is not about eating icky food this is about still enjoying
the flavors you love still having you know fried rice but would you ever know
that that’s actually cauliflower rice and it still has the soy sauce it
still has the sesame oil it still has you know like a yummy fried egg in it
and this is delicious and satisfying 2B Mindset recipe that I have a video
and show you how to make and I eat literally at least a few times a month
it’s so good but it actually has cauliflower rice as the base and it’s
really hard to tell because it’s flavored so nicely and you could
actually eat 10 cups of cauliflower rice for the same calories as one cup of rice
and we know that when our stomach is like this big or whatever it is
sometimes when we’re really hungry we feel like it’s bigger you know this
doesn’t usually cut it especially when this doesn’t have great nutrition in it but
cauliflower with fiber has water it really keeps you full it’s tasty it’s
satisfying it’s delicious the more you make your meals filled with veggies and
snacks filled with veggies usually you will see the more weight you can lose so
you have to change your mindset when it comes to veggies if you feel like you
don’t like any veggies you just haven’t started liking veggies yet there’s some
sort of melted cheese over broccoli situation that will get you eating a
lot of broccoli and you want to start getting on that bandwagon as soon as
possible so water first and then
veggies most at least veggies some to start when you do 2B Mindset and
you actually want to see those pounds drop off of you and really melt off
you’ll find more and more ways to enjoy veggies because I have so many for you
especially with the Mindset Membership now out every single week I add two new
recipes and we have cabbage steak a turkey and cheesy sandwiches literally
heaven you would be like and I had just a better version at Subway no it’s like
this delicious sub cheesy its melty heaven but the sandwich layers are
cabbage steaks and so you can eat this big meal and still shed pounds so that’s water first and veggies most the next is the scale I’m a big believer in the
scale you probably hate the scale if you watch Curb Your Enthusiasm he just did a
whole episode on how much people hate the scale which I thought was very
amusing we all hate the scale and we don’t go on it we all hate the scale when
it’s not working we all hate the scale when it’s going up or we feel like we’re
eating generally well because we are choosing a salad here and there but
we’re not getting the results we want I totally get it
you know when the scale goes up for me because I’m bloated or hormonal or I ate
a lot the night before or I ate a salty meal the night before or I just over
ate and had too many treats and sweets I don’t like it either but at the end of
the day it’s objective data that’s gonna help you figure out what is working for
you and what isn’t and no one can tell you how you’re gonna lose weight you
might have this recollection of a time when you were younger in your teens or
20s after college after you had your first kid whatever it is you might have
a recollection of being able to lose a lot of weight but you keep applying that
same method and it’s not getting you those same results and that’s because
we’re all so different every day in our body is different every year in
our body is different if you’re trying to work out you’re gonna have
differences sometimes you’re gaining muscle sometimes you’re shedding pounds
we’re all ongoing experiments and no one can tell you precisely how you
are going to lose weight but the scale is going to help you actually see what’s
helping it go down so you will want to stay more consistent with it
and what is making it go up so you could be like you know what those fries
weren’t even worth it they were pretty stale by the time they you know came to
the table or that leftover pizza that last slice I really didn’t need it if I
didn’t have just that last slice and I traded it out for the baby carrots
and ranch dressing that were on the table you know maybe I would have stayed
the same today rather than it go up so the scale becomes a really amazing
objective tool a helpful friend and companion to help you lose weight
because if you need to lose weight I will tell you at this weight and even
larger because this was down about 20 pounds people you know personal trainers
whoever it was were telling me you know don’t look at the scale go by
how you feel when you’re a very overweight it’s really hard to be very
in touch with your body and know how you feel sure you feel great but you’re
gaining five pounds a month like I mean you don’t even realize you you feel like
you’re feeling great but then your button isn’t closing the next time you
want to go somewhere or you catch a picture of yourself you’re like do I
really look like that from the side so the scale is that friend that really
shows you what’s working what isn’t and you will find if you right now don’t
like the scale don’t have a good relationship with it you will find with the
2B Mindset that you will be able to evolve until wonderful relationship with
the scale where it’s that thing that helps you crush emotional eating because
you’re having this hard stressful week or month and you think that the ice
cream and chocolate’s helping and then this scales like you still have all
these issues and now you’re just creating more issues because you’re gaining weight
you’re like you know what thank you and then you’ll check in with the Mindset
Membership community you’ll share your stress and everyone will be able to help
you mitigate it I’ll be able to answer your questions relating to it and a live
Q&A we have monthly topic videos where I’ll address you know just emotional
eating or late-night eating and how to fit this healthy lifestyle into your
busy life or when you’re on a budget and we’ll help you overcome that without you
know just creating more issues for yourself moving forward so that’s the
scale and the last is tracking and there are so many messages that are positive
relating to tracking now thankfully that’s kind of
caught up with me when I used to tell people to track it was like a no-no
and write down their food but now so many Beachbody programs come with a
journal accompaniment you know there are so many apps now that show you the
benefits of journaling even successful business people will tell you you know
for Coaching your business that it’s a great idea to track it’s a journal and
that’s just a fact we have so many distractions in our everyday life we
don’t even realize that we’re faced with over 200 eating decisions a day it is so
easy to just swipe a couple pretzels from your kids lunch bag or some sucking
candies when your out inline and frustrated at the bank or if you ever go
through Costco there’s you can literally eat three meals just tasting the samples
there’s so much mindless eating or so many distractions and tracking and
writing down your food your habits your behaviors helps you stay grounded
helps you stay in control and also will help you figure out how you’re losing my
best so you don’t have to cut all your favorite foods out you don’t have to
avoid your family and friends when you eat out you can actually just if you
bite it write it you write down what you did and you realize you know what I could
go to a Chinese restaurant with my family I can get beef and broccoli and a
side order of steamed broccoli I could pour the beef and broccoli over the
steamed broccoli you know kind of add more veggies to it with adding all that
sauce I don’t need the rice um this is working really well maybe I’ll
have to treat myself to one egg roll I’ll split half the broccoli and beef
for my lunch tomorrow and you know what I could write it down the next day I
stay the same weight or you know what I even lost a half a pound going to a
Chinese restaurant and treating myself to an egg without anyone ever
telling you you can’t eat egg rolls so I am NOT about deprivation I’ve been
eating and enjoying lots of chocolate and treats and satisfying things along
my weight loss but it’s really about tracking and using the scale to see
you know what what you can tolerate what you can handle and no it’s never
probably gonna be three boxes of chocolates the week of Valentine’s Day
but one chocolate dessert that’s really worth it there’s probably a lot of room
for so uh journaling is key so those are my two bunnies water first veggies most
the scale and the tracker and the 2B Mindset tracker is
the tracker of choice because I designed it after working with so many people and
really understanding their habits and behaviors and what works best so that those are
my 2 bunnies and I can break it down further if you’d look
thanks so much Ilana that’s all really great information on I love that you
said that really is a mindset shift and I can tell you that the recipes that
you have for all the different types of vegetables vegetables that I’ve never
even heard of before never tasted that you’ve created a way for me to love
those vegetables or vegetables that I hated and now I can incorporate them
and that’s all really great and I love the water but what happens when
life gets really hard and you’re stressed out at work or your stressed with
your kids or a family member gets sick and you just don’t want to eat the foods
you don’t want to drink the water you just don’t want to what what can you say
to somebody who is struggling in that what can what can they do
yeah it happens it definitely happens and sometimes it happens from something
really innocent sometimes you are on the right path of meal prepping and you’re
following some sort of meal plan and you have your veggies and your protein and
your brown rice and everything is planned and then you just like forget to
bring your meal one day and and then you know just one innocent you know night of
nachos it’s like oh you know what I could treat myself to nachos or
Doritos or you know something that just gets you and then it’s like oh it’s just
one night and then you kind of don’t track the next day and you
definitely don’t want to go on the scale the next day cuz it could be a little freaky and
then you know the next day you think it was all done and you were gonna start over
but you know those cravings come back and then you have it again and then it
kind of gets to the point where you’re on such a track of now indulging in
these foods that you were totally not having the week before and now it gets to
the point where your like you don’t have a palette you don’t have an interest in eating
veggies like the idea of eating the salads that you ate three weeks ago now
have no appeal to you and you just have a harder time getting on it thankfully I
know that that exists I’m not ignorant to it I see it with my private clients
who I meet with here in my office all the time I’ve seen it in the past with
myself and that’s why I was so insistent that we create the Mindset Membership
and ongoing support because you know there are people who’ve done the 2B
Mindset they’ve lost 60 70 pounds but then you know a parent may pass away or
get sick or you know they just they move or they get a desk job and the other job
you know had a smaller commute now they have a longer commute now they have
budget constraints and all these things and thankfully with the 2B Mindset
because it is designed to be simple sensible and sustainable people
thankfully keep their weight off or you know maintain it for a long time and the
testimonials of people saying even though life got stressed I was able to
maintain it are fantastic but what if that person still has more weight to lose
they have to be able to get themselves out of that and that’s why the Mindset
Membership is so useful and successful because the 2B Mindset program will
definitely help you drop pounds right away like people literally the first
weeks see unbelievable weight loss results in the first month can lose you
know 5 to 15 pounds we’ve seen and then keep losing that weight ongoing but you
need that community of support because life will always get tough life will
always get stressful you can always fall into a slump or a funk with you know
just getting bored of the same recipes like even the delicious you know
cauliflower fried rice if that’s your only thing you’re gonna lose it and now
you have a whole freezer full of cauliflower rice what are you gonna do well
that’s why you’re gonna love the Mindset Membership and the ongoing recipes
because sometimes it’s literally just a delicious new recipe like my
unbelievable like Greek style caava rice melted feta on top so good that
really gets you back and excited for weight loss that my cauliflower rice
risotto you know you have to kind of get back in it and there are times where
you’re gonna have a sweet tooth so you know it’s Valentine’s Day this week and
now we’re seeing all these temptations and everyone’s showing pink
sprinkled cookies and this and that well you know what in the Mindset Membership
community we’re showing you like how delicious it is
to make these no-bake chocolate bonbons with five grams of protein in each one
so it’s designed to help you have chocolate but then get full and stop
afterwards rather than you know those chocolate confectionary candies that
actually activate and trigger hunger and make it so you can’t stop and then get you
feeling like you fell off and then you convince yourself you’re an
all-or-nothing person and this will never work and then you you know take
what could be a one or two pound gain or deviation and you turn it back into
gaining all your weight back if you can relate to any of this the yo-yoing the
losing weight just to gain it back you must sign up for the Mindset Membership
it’s not even a question I mean if you don’t have the 2B Mindset program yet
absolutely get it especially with a coach discount there’s literally no
reason not to especially 30-day money-back guarantee there’s really no
reason not to especially seeing thousands of other coaches who have not just lost
a lot of weight but have had unbelievable success selling and sharing
this program with other people you you really must do this for yourself so you can
finally lose this weight and be done for good because who has time for doing this so
many more times right we want to be able to live our best lives and not have our weight
continue to be a struggle and the best part is when you sign up for the 2B Mindset
now you automatically enroll in this unbelievable Mindset Membership that is
going to make sure that you stay on track that you stop telling yourself
that it’s all or nothing and then find yourself getting nowhere it’s gonna make
it so that you find your way you can still not meal prep or forget to bring
your lunch home and you may still need to go to a drive-thru but what are
decisions you can make at the drive through that would be smarter and one of
the coolest parts of the
Mindset Membership is every single month I meet
with a Mindset Member who I you know I treat like a one-on-one client and this
last month that was what happened you know I was talking to a woman who has
lost weight with the 2B Mindset program and is doing really great but
she stress eats and she came into a stressful point and she was talking
about how she went to McDonald’s and she got a McFlurry and a burger and fries and I
walked her through you know not taking the stress out of her life not taking out of her life the fact that she forgot her lunch
I can’t implant it in her car in the morning but what she can do when the
wheels fall off and you have to make these shifts last minute because you can
do it especially when you have a whole community doing it with you supporting
you in the process so these one-on-one sessions are huge
and super exciting the recipes are unbelievable literally like
crispy chicken tenders I ate last night delicious really really really really
good like if you like chicken tenders if you like tots if you like fries I mean
you were gonna be able to eat bowls and bowls of the fries that we made that are
launching in the Mindset Membership in March you’re gonna be able to make those
eat bowls and bowls of them like triple that recipe and still probably see a
scale go down in the morning it’s the best it’s just the best way to be
feeling full feeling satisfying feeling at ease and if you’re on a budget the
whole March topic video is all about saving money with the program and I
brought on these two unbelievable women who not only lost a ton of weight with
the program and I’ve kept it off with so many kids one has five kids one has three
kids I not only share my best saving money
techniques for you know how to buy veggies on sale or whip up meals that
are you know cheaper or how to go to a restaurant and save money while losing
weight and eating well but they share their tips from just being you know living in
different areas having different kids having you know their stressors in life
they share that and that’s what I do in the monthly topic video I bring on
people who re doing the 2B Mindset who are facing the same issues that you’re
probably facing too and they’re sharing their best tips and advice so it’s not
just me again it’s a whole community making sure that you’re on track you’re
on your goals and your staying positive along the way Wow thank you so much
Ilana that was just a wealth of information coaches and I really love
that you talked about how you know that you can work on this mindset even when
you’re having setbacks you provide a way for you to navigate the stress in your
life the hard times that you’re having and still come up with
great food choices even if it means eating out at a fast-food restaurant
what a great great quality program that you are going to provide this ongoing
support system for you our coaches and your clients and customers thank you so
much Ilana for taking the time to come talk to us about nutrition to help our
coaches get started on the right foot so that they can have the total solution
the total package for getting the absolute best results on their journey
in life to lead a more healthy and fulfilling life we appreciate you so
much you thank you I can’t wait to see you all in the Mindset Membership community so
definitely if you sign up for the 2B Mindset if you don’t have it today sign up
today and you get automatically enrolled in the Mindset Membership make sure that
this week in our group you write I was on you know the champions page call I
just signed up I’m super excited because I would love to really connect with you
if if you are ready to make this change because it’s a positive one it’s not
extreme it’s a way it’s a change that will have lasting unbelievable immediate
and lasting impact but it’s not scary it’s actually completely and totally
totally manageable sustainable engaging and it’s wonderful so give that
to yourself just give it to yourself and sign up today yes and we’ll see you guys
all in that group I’m super excited to try all the new recipes and we’ll see
you all in there and thanks again Ilana you guys have a great day Bye

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