Implementing Lesson 12:

1. Write your story:

  • Turn negative experiences into something you are thankful for.
  • What milestones did you achieve so far?
  • What do you want to achieve in the next few months?
  • What do you want to achieve in the next 2-3 years?

2. If you believe that you are capable and that you can achieve your dreams, then you will find the motivation, desire and energy to complete this program from start to finish including your homework, exercises and nutrition guide.

3. Get up earlier, watch less tv, less social media, do your workouts, keep your surroundings tidy and clean, cook delicious nutritious meals, less alcohol, meditate even if you don’t feel like doing any of those… until all of those become automatic patterns and as a result you create a new lifestyle that you really enjoy.

4. If you start gaining control in the other areas, then the area where you feel the least control will improve as well.

5. Let the observer take charge: “Eating this food will not satisfy you, you know this because we’ve tried many times and it doesn’t matter if you eat the whole bucket of it, it will not feel good and you will just want to eat all of it and more of something else too. So let’s break this pattern and have something that will feel good and will satisfy you.”

Homework:

Welcome to your Mindset & Body Coaching Lesson 12

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 (eat an insane amount of food in one sitting)? 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?