Implementing Lesson 5:

1. Accepting yourself with your mind, body and actions and with a commitment to change is a doorway to long-lasting emotional freedom!

2. You need to practice self-respect and being kind to yourself regardless of what shape you are in with a commitment and willingness to change.

3. Acceptance is having the willingness to accept your current situation by being proactive regardless of the outcome rather than fighting or attempting to control it by being reactive.

4. Wilfulness is like wishing your problems away, it is like saying yes to commitment and change, but always finding a reason why you can’t…

5. Things you can’t control:

  • Having cravings and urges to eat.
  • Turn off your emotions on demand.
  • What other people do (what they eat, what food they will bring to your house or offer to you).
  • What other people think or say about you or how they treat you.

6. Things you can control:

  • Willingly working on your mindset by doing the lessons.
  • Willingly buying healthy nutritious food to have at home.
  • Willingly not buying foods that make you feel “empty” and lead to binging.
  • Willingly being organized to make time to exercise and meditate.
  • Willingly being kind and compassionate to yourself and others.

7. One side cannot exist without the other…

8. “I might not like that side of me right now, but I still accept myself as I am because I am not meant to be perfect, I am meant to be whole.”

9. Let go of a need to be perfect, accept and love yourself just the way you are right now with the good and the bad to create the balance you want.

10. Your habitual judgments can feel so real that you may begin to believe that they are facts even though they may not be effective. Thoughts are not facts!

11. Replace judgments by factual statements.

12. Being judgment-free is a place of peace and balance, understanding that the only way humans can be complete is by being imperfect.

13. While you judge anybody, that means that you judge yourself and when you judge yourself you create a war in your head that you cannot win which will make it impossible for you to let go of your old ways.

14. When you find yourself judging, the question you have to ask yourself is not really who is right or wrong, but:

  • “What am I supposed to learn from this?” 
  • “How does this judgment make me feel?”
  • “Is this judgment useful?”
  • “Why am I denying that side of me that I judge?”
  • “How can I change my beliefs so I don’t judge that behavior?”

15. Nobody and nothing can make you feel bad, you make you feel bad…

16. Practice, practice, practice until you get good at being non-judgemental.

17. Understand that losing weight, having more money, having a nicer car and a bigger house will not make you any happier than you are now unless you grow as a person, change and achieve balance.

Today’s homework:

Welcome to your Mindset & Body coaching Lesson 7

1. Your full name

2. Did you complete today's coaching lesson? If not, why not?

3. Did you exercise today? If not, why not?

4. Did all of your food choices make you feel satisfied today? If they didn't, how can you do better next time?

5. Did you binge today? If you did, what did you binge on and how much did you eat? If you didn't, go to question 10. 

6. If you binged, do you know why? What foods are you trying to restrict or control? What was the conversation in your head? What emotions did you feel before the binge? And how did they affect your binge?
7. How can you change that conversation in your head next time? What habits can you change to help you move forward? And how can you manage your emotions better next time instead of eating?
8. How did you feel after the binge?
9. What strategies did you use to help you move on? And how long did it take you to move on?
10. What improvements can you celebrate today?

11. Do you have any questions regarding today’s lesson?

12. How do you feel after completing it?