Fat Loss 101 is designed to quit guessing when it comes to weight loss, and starting testing.  

Your at-home testing kit must include all 6 items listed below.  If you already have them at home, GREAT!  Please use what you have.  

Your first action task is to order any testing supplies you need for your at-home testing kit.  

This part of your testing is completed by a 3rd party lab.  You'll need your results for Week 3, so be sure you have everything in the mail a.s.a.p.

For this test, you'll take a few strands of hair and send them off to a 3rd party lab to perform the analysis.  

Within 2 weeks or so, you'll have your results back via email (the email will come from 5 Strands Affordable).  

Good news, this is super simple and completely painless.

How To Send In Your Hair Sample:

1. Read through the Hair Sample Instructions pdf below.
2. Print a copy of the Print & Send w/Hair Sample pdf listed below.
3. Complete Print & Send pdf and send, along with hair sample (address is in the pdf).

Your results will be delivered via email in 2-3 weeks (sometimes much sooner depending upon the post office).

Note:  We only test sensitivities & nutrient deficiencies at the beginning of Fat Loss 101.  You are able to retest sensitivities anytime you like, however, I suggest waiting a minimum of 6-9 months before retesting.  You may purchase additional sensitivity testing at a discounted rate from the online store anytime.  Head over to https://414fitness.com/shop.

Be sure to give yourself plenty of time for this form.  We will use information collected from your Intake + Your Bio-Individual Snapshot information to put together your customized plan.

This form typically takes 20-30 minutes to complete.

- 4:14 Fitness uses a software system called Practice Better for direct messaging, storing your paperwork, hosting virtual sessions & more.  

- When you complete the forms below, you MUST enter your email address.  The forms will be sent to your account in Practice Better.  Don't worry about the software yet, we'll get to that in a second.

- You will need to come back to this window 2x.  Once to complete your MEMBERSHIP AGREEMENT and once to complete SARAH'S ROLE AS YOUR HEALTH COACH.

- PLEASE check your email after submitting your forms 

      - You will find an email with subject line "Join Sarah Whitehead on Practice Better."  

     - Open the email.  Click the button that says "ACTIVATE MY ACCOUNT."  

     - Follow the directions to create your account.  You MUST have an account to work with us.

     - If you don't see the email, don't panic.  Check your spam/junk.  If it isn't there send us an email         at info@414fitness.com and we'll make sure you have the invite.

    Fat Loss 101 is hosted using our website login (you're here now) and Practice Better software.  

    1.  We use the website to host all of the videos, links and educational materials.

    2.  We use Practice Better for food journals, private sessions, paperwork, direct messaging, etc.

    There is always a slight learning curve to using any software.  Once you're familiar with it, I hope you          love it as much as I do.

     Before we go much further, if you prefer to use the app on your phone or tablet for Practice Better, you can download it by using the links below (your login will be the same as the one you use on your computer).

• CLICK HERE to download on Apple.
• CLICK HERE to download on Google Playstore.

Your Initial Measurements and Pictures are mentally the hardest part of the program. 

No one ever likes taking before anything...measurements, pictures, etc.. . .until it's time to take "after" pictures and measurements.  That's when everything changes.

A few things I want you to know each time you take a picture or measurement of yourself, regardless of the transformation phase you're in:

• If you look at your pictures or measurements and you feel wrapped in shame and guilt - that's a lie you're believing. FEELINGS ARE NOT ALWAYS TRUTH.  The lie = feel guilt and shame about your body.  The truth = We all start somewhere.  There is no shame or guilt in starting to transform your body, only joy and hope for a better future and the road ahead.  You should feel happy and hopefully right now, not shame and guilt.
  • Your body, as it is right now in this moment, is a beautiful story about your journey in life up to this point.  Each one of us has a different story and a different starting point, they are all mixed with some beautiful and some not so beautiful parts, and that's okay.  
  • It's okay to be realistic about not liking where your body is at and wanting to change it.  
  • What isn't okay is to feel shame and guilt over where you are.  Shame and guilt are lies designed to dig yourself in a pit and keep digging...so you don't focus on where you could go - the path ahead of you - but instead you stay stuck in a cycle of just digging your pit deeper and deeper. 
  • Shame and guilt are useless in this program and will keep you from the transformation journey you've just committed to.
• When you look at your before pictures or measurements, and your mind starts racing with thoughts of:
  • "How did I let myself get here?"  
  • "My family must be so disappointed in me."
  • " I'm ugly."
  • " I'll never show anyone these pictures.  I'm so ashamed of myself."  
  • "I am a terrible role model for my kids."
  • "No one will ever love me if I look like this."
  • "I don't deserve to be loved."
• I want you to stop those thoughts of shame and guilt and replace them with thoughts of hope.  ON PURPOSE.  I want you to purposefully speak out words of hope.  An easy way to do it, is simply to add the word "yet" to your feelings.  For example:
  • Instead of "I'll never be a size 10", how about "I'm not a size 10, YET!"
  • Instead of "I'll never be in shape.  I'll always be a big girl", how about "I'm not in shape, YET!"
  • Instead of "I'll never wear a bathing suit in public again", how about "I'm not wearing bathing suits in public, YET!"
• Take those negative thoughts and turn them into your personal statements of future success.  Thinking this way won't automatically happen.  First, you must realize all the awful things you say about yourself (that you would never dream of saying to anyone else because it would absolutely destroy them).  Second, you either think a new thought, or say a new thought out loud that replaces your negative thought.  It's really that simple - and that hard - all at the same time.  But I know you can do it!  Your brain, your body and your stress hormones will thank you down the road, I promise.

CLICK HERE to submit both your initial scale measurements and your body measurements.

CLICK HERE for a visual of  where I want you to measure.

CLICK HERE for help locating the information I need from your scale.

HOW TO TAKE BEFORE PICTURES (4 Total Pictures):

Note:  It's best to take pictures in the same spot each time.  If you have someone take them, great.  If not, a selfie in the mirror will work.  Try to wear the same clothing and have the same lighting each time.  The tighter your clothing, or the less clothing you have on (swimsuits are great), the more you'll be able to see progress.  Baggy or oversized clothing show little to no progress.

1. Take a full-body picture facing the front
2. Take a full-body picture facing the back
3. Take a full-body picture facing the right side
4. Take a full-body picture facing the left side.
5. Upload them into your "Shared Documents" folder in Practice Better or send a direct message that includes the pictures.

Now that your testing supplies have arrived, it's time to send in your Initial Bio-Individual Snapshot numbers.  

To Submit Your Initial Testing Data:

1. Watch the Self-Test videos below and perform all of your tests at home.
   1. Note:  Do not take your saliva and urine pH or analysis first thing in the morning.  Your body is a toxic waste dump and getting rid of junk from last night.  Your readings will not be accurate.  Instead take right before lunch or right before dinner (2-hour window with no food and 20-minute window with nothing to drink).
   2. Note:  You will be submitting your data on a weekly basis.  You'll have access to reference this module at anytime.  
2. CLICK HERE to submit your Initial Data Testing Form.

In the morning, upon waking:

• Using your digital basal thermometer, put in your armpit and hold until it finishes taking temp. (warning:  it takes 2 minutes).
• Keep as still as possible, movement causes your body temperature to rise.
• Helpful Tip:  I find it's easiest to set my thermometer on my phone so as soon as my alarm goes off, it's right there waiting for me.

Congratulations!  Your onboarding experience is quickly coming to an end.  Which is a great thing!  That means we're about to uncover sooooo much information about your body, and the stubborn fat that just won't budge. It's like Christmas morning - waiting to unwrap your present!

Your next step is to schedule your Initial Plan Delivery.  Plan on spending about an hour with your 4:14 Fitness Coach. 

Follow the instructions below to schedule your Initial Plan Delivery:

1. Schedule your Initial Plan Delivery Session a minimum of 3 business days AFTER you've submitted your initial data information by CLICKING HERE.
2. Example:  If you submit your data on Tuesday, the earliest you can book is Friday of the same week.  If you submit Initial Bio-Snapshot on Friday, Wednesday of the following week is the earliest you may book.
3. I know it's hard to wait, but I promise, there is a ton of research that goes into each plan.  I can't start the research until I have all of your numbers, measurements and intake forms in the system.  I need a couple of days incase I have further questions for you or need to do a bit more research.
   
4. Watch your direct messages during this time.  No, you don't have to go crazy and check them every hour, but try to check them at least 1x per day incase there are follow up questions after your data has been submitted.
5. Complete your Onboarding Experience Check-In Form.  4:14 Fitness is always looking to improve your experience with us.  It will take a mere 5 minutes of your time to rate your experience, however, you'll be helping us improve and make the onboarding experience better for those who follow in your foot steps.  CLICK HERE for your form.
6. Begin Fat Loss 101:  Quick Start Module While You Wait.  There's work to be done and your body change.  While you wait for your Initial Plan Delivery, go ahead and get started with your action tasks in the Quick Start Module.  Your official Week 1 won't begin until AFTER your Initial Plan Delivery with your coach.

It's time to begin your transformation journey!