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Getting Started

Welcome! We created this page as a home base for you and the bounty of resources Emily has created to help make this month your best month ever.

If you haven’t received your packet in the mail, let us know! We will remedy that ASAP.

HERE’S A RUNDOWN OF YOUR RESOURCES

WORKBOOK

Your workbook is full of ideas for how to reach your different goals. Think of it like a glossary for habit building whether you’re focused on managing stress, boosting energy, or getting your body moving.

TIP: Pages 5, 6, and 7 will set the stage for the challenge. READ THEM! Then flip through the rest of the pages to find the ideas that are right for you!

WEEKLY WORKSHEETS

We know that if you want to upgrade any area of your life, it begins with your habits or how you’re spending your time and energy each day. For every healthy action you complete, you earn 1 sticker on your chart! It also equals progress towards the things that matter most to you. Win-win.

TIP: The How-To is on page 6 of your booklet. The goal is to get 10 stickers each week. Check out The Ten Sticker Method on page 7 for all the details.

WEEKLY CHATS WITH EMILY

Hit a wall? Have questions? Join Emily and featured guests every week on Instagram Live @emcookharris where you can ask questions and get inspiration. If you aren’t able to join, check back here where we’ll post recaps.

Bonus Points

Every week Emily issues a bonus point challenge and then shares ideas for how to achieve it in her weekly chats. Here’s the list! Scroll down for tips from from the experts.

  1. WEEK #1: MOVE in a way THAT FEELS GOOD

  2. WEEK #2: MEAL PREP LIKE A PRO

  3. WEEK #3: give JOURNALING a try

  4. WEEK #4: FENG SHUI YOUR SH*T

  5. BONUS WEEK: RECLAIM YOUR TIME


Bonus tips!

WEEK #1: MOVEMENT THAT FEELS GOOD WITH DEJA RILEY

WEEK #2: MEAL PREP LIKE A PRO WITH ALYSSA GAGARIN

NOTE: We had a little technical difficulty in the recording, but all the tips from that section are below in the notes!

HOW TO tips from the Meal Prep Chef herself:

1) Select menu items of the same flavor profile so you can mix & match them in different combinations.

Example: a southwest style base with a chipotle ground turkey, tomatoes and diced sweet potatoes. The next day it can go with lettuce cups, the following meal over romaine as a salad, and the next meal over eggs. (Emily said it’s like putting together a new outfit :))

2) MULTITASKING is key.

Utilize ALL cooking methods. Always make use of the oven, stove and your hands simultaneously. So there should never be only one thing happening at a time.

3) Write a plan IN ORDER.

Starting with the items that take the longest (get a grain cooking or spaghetti squash roasting at the beginning) and end with the smaller things (chopping items for salads etc)

4) When you get home from the grocery store, nothing should enter the fridge until it is prepped!!!

Wash, peel, cut veggies before putting them away. That way you have WAY less work to do when it’s time to cook. That’s a whole another way to “meal prep”!

WEEK #3: SHIFTING BELIEFS & THE POWER OF JOURNALING WITH SAMANTHA JO HARVEY

Note: We don’t have a recording from this week’s call, but we do have a ton of tips! Check them out below.

HOW TO tips from Samantha:

We all have some form of limiting beliefs that are standing in our way of living our life full out and achieving our goals (such as a story we've told ourselves about how we're not good enough, smart enough, experienced enough, etc), so the best thing we can do is to identify what that belief is and then take steps to shift it!

Here are some tools to help us do that.

We think journaling is one of the most powerful ways to start to visualize the life we want, and help us to identify what may be standing in our way. 

1) Ask yourself, what would it look like to live my best month ever?

If I could achieve and have everything I want, what would it look like, smell like, taste like? Then WRITE IT DOWN! 

2) Now that I can see a bigger picture for my life, what's standing in my way of doing that?

That's the resistance! We get to identify it, and then write a new story for our lives.

3) Where did I first hear this story?

How does it serve me? (how has it helped you in your life?) How does it not serve me? (how is it holding you back?)

4) How can I best support myself right now?

What can I do to honor myself? Write down possible actions you can take this week to build yourself up.

5) A simple journal prompt to begin with is "Write down 3 things I'm grateful for."

  • Something in the greater world

  • Something in my environment

  • Something I am proud of myself for doing or showing up in a certain way. 

6) If you're just starting out, 3 minutes of free form journaling is a perfect foundation.

Just writing down anything that's on your mind. Yes, anything! You can't get it wrong. Let the thoughts come out on the page. Sit in the resistance a little and see what comes up. We prefer pen to paper, but you can also use apps or the notes on your phone!

7) Don't be shy to ask for support!

Accountability partners can be a great thing, a supportive friend, speaking to a therapist, etc. You don't have to do this alone. 

8) We believe the more positive reminders in your environment, the better!

Place a post-it note mantra by your bed or on your bathroom mirror, create a vision board for your desk, change your password to something positive, make an inspiring meme the wallpaper on your phone, etc. Shift your mindset through repetition. It takes time to see things in a new way, so stick with it. Call in the new story that you want for your life, one day at a time.

AND GIVE YOURSELF A WEEK 3 BONUS STICKER! 🌟

WEEK #4: FENG SHUI YOUR SH*T WITH BRYCE KENNEDY

BONUS WEEK: RECLAIMING YOUR TIME WITH AURELIA MICHAEL


MEET EMILY COOK HARRIS

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Emily Cook Harris is a personal trainer, fitness instructor, and consultant working with top brands globally to produce original content and events. With over a decade’s experience, this 3rd generation coach empowers others to tap into their innate power through movement. She is a PUMA Ambassador, speaker, and founder of EMPOWERED NYC & FITWEEK – which has proudly raised over $45,000 for education. She holds a B.S. in Kinesiology, is a former professional dancer, and currently resides in sunny Los Angeles.


Meet our featured guests

deja riley

Deja Riley is a fit fireball of positive energy who lives to perspire. After a decade in the dance industry dancing for artists such as Beyonce, Britney Spears, Katy Perry & Lady Gaga, she transitioned into fitness to feed her physical impulses and continue to lead a healthy lifestyle. She is now motivating others with her own workout method, DANCE OUT OF THE BOX. It combines both shadowboxing and dance in a music-driven cardio workout that will certainly make you smile while you sweat.

Alyssa gagarin

Alyssa, founder of Meal Prep Chef, is a wellness professional who has used her skills to make a positive impact in people’s lives through food, nutrition & meal prep! As an entrepreneur, she started her business in 2018 to give New Yorkers a simple solution for eating nutritious home cooked meals that accommodate all of their personal dietary needs. Meal Prep Chef is a weekly in home personal chef service creating customized menus for each client’s unique individual needs and highlighting the use of real, whole, unprocessed foods. Her YouTube cooking show is a super energetic, fun way to give her audience access to delicious wholesome recipes. Alyssa’s work has been featured with publications such as Shape Magazine and Refinery29 and she has made appearances on ABC’s The Chew and NBC’s New York Live. She is Nutritious Life certified through Keri Glassman’s The Nutritious Life Studio. She believes that eating home cooked food is the simplest way one can improve their health and helps others make that a reality through her cooking show and business, Meal Prep Chef.

SAMANTHA JO HARVEY

Samantha is a professional dancer, wellness educator, spiritual life coach, and speaker. Through her personal experiences with auditions, perfectionist anxiety, disordered eating, and divorce, she discovered the value of mindset, spirituality, and tribe. She coaches women how to turn their obstacles into opportunities, release their liming beliefs, and live in alignment so they can LIVE LIFE FULL OUT. Her professional dance credits include the Radio City Rockettes, America’s Got Talent featuring Pitbull, Seth MacFarlane’s Ted 2, Harley Davidson, MAC Cosmetics, Toyota, and Theatre Aspen among others. Samantha is certified through University of Wellness as a Spiritual Life Coach and Awen Spirit Healing for Reiki 1/2. Fitness credits include former Nike Master Trainer, NPC bikini competitor, and fitness videos for Livestrong, Beachbody, Denise Austen.  NASM (Certified Personal Trainer), Precision Nutrition, NESTA (Fitness Nutrition Coach), TRX, TRX Force, Mad Dogg Athletics SPINNING, Schwinn Cycling, STAGES Cycling, Beachbody Turbokick, Power Pilates Mat (beginner-advanced).

BRYCE KENNEDY

Bryce Kennedy is a former attorney who now studies and teaches the art of meditation and feng shui. After working 90-100 hour weeks and feeling perpetually burnt out, numb, and lost, he left it all in the pursuit of happiness. He discovered how space, inner (meditation) and outer (feng shui) had huge impacts on how we live our lives. Are we happy? Do we feel fulfilled? Are we in love? Are we inspired? And the only way that can happen is if the inner and outer are in harmony. After studying for 5 years he launched his business on an individual and corporate basis. Life is meant to be lived powerfully and joyfully. Boom.

AURELIA MICHAEL

Aurelia Michael was born and raised in the Bronx, New York, where she began her dance training at the Dance Theatre of Harlem. She continued studying dance throughout college, earning Dance and Business Management degrees from the University of Maryland, College Park, as well as attending the Fashion Institute of Technology for a Certification in Image Consulting.

Since 2011, Aurelia has been the Founder and Lead Coach for Confidence Is K.E.E, and life coaching and motivational speaking company. She has helped an array of individuals, ranging from teens to seniors, by way of private coaching, group web chats, and company seminars. 

Today, she has expanded her practice to motivational coaching, strategic branding, and keynote speaking. Aurelia is an artist who prides herself on valuing versatility, professionalism, and genuine respect for all facets of the arts, and loves to help people of all ages pursue their dreams and accomplish their goals. Most recently, she has written and published a 30-day workbook entitled 15 Minutes of F.A.M.E (Faithfully Advancing Myself Everyday) How 15 Minutes A Day Can Change Your Life, which is available on her website at www.ConfidenceIsKee.com and Amazon Kindle.