Mindset and body coaching to overcome emotional eating

Lesson 1

Hi super mums. Lucia Veracruz here, and welcome to our first training lesson where we cover how to use this program, a summary of what’s coming in the next few weeks, what is emotional eating and why traditional methods didn’t work for me, mindset fundamentals, exercise, nutrition, and meditation.

Today’s lesson will be a bit longer than the other ones, just so we can go over all the fundamentals to give you a good solid foundation that we can build upon throughout this program.

How to go through the program:

  • Step 1: Do the mindset training lessons IN ORDER! 3 days a week lessons+ 3 days a week implementation (If you skip over some lessons or change the order you might get confused as the information is linked together).
  • Step 2: Take action, implement and do all your homework each day (instructions at the end of each lesson).
  • Step 3: Ask for help in our Facebook group, if you get stuck.

It is important to understand:

  • That this is not a quick fix, but a comprehensive program that will teach you how to conquer your mind and become the person you desire to be.
  • That you will be required to take action and put what you learn into practice even if it makes you feel uncomfortable at times. It is not enough to receive the information. I guarantee that you will not achieve anything unless you implement what you learn.
  • That you must keep an open mind to what you are about to learn.

What we cover week by week:

Week 1: Mindset fundamentals, commitment, change, success and balance

Week 2: Emotions, acceptance, mindfulness and standards

Week 3: Laws of the universe, how do we fit in the society, beliefs, decisions and conditioning

Week 4: Science of consciousness, creating a new future and identity

Week 5: Daily rituals, tracking and how to break through obstacles

What we cover today summary:

  1. What is emotional eating and why traditional treatments didn’t work for me
  2. Mindset training fundamentals
  3. Exercise
  4. Nutrition
  5. Meditation

What is emotional eating and why traditional treatments didn’t work for me

Emotional eating is defined as the “propensity to eat in response to positive and negative emotions.”

While the term emotional eating often refers to eating as a means of coping with negative emotions, it also includes eating for positive emotions such as eating foods when celebrating an event or eating to enhance an already good mood.

In these situations, emotions are still driving the eating but not in a negative way.

Most people have a rational sense to know what to eat and when to eat, there is no shortage of information on nutrition out there.

But there is often a disconnection between what we know we should do and then what we end up doing.

We may have all the relevant information, but our decisions are often influenced by our feelings instead of physical hunger.

People of any size who struggle to deal with their emotions will try and suppress their feelings by eating large amounts of food even when not hungry or by obsessing about their shape and weight.

Here is the common behavior Emotional eaters have:

  • Eating when not hungry
  • Having intense urges to eat
  • Not feeling satisfied after finishing a meal
  • Eating fast
  • Feeling emotional relief while eating
  • Eating while stressed
  • Numbing feelings with food
  • Eating alone to avoid others noticing

Emotional eating is not an eating disorder, but it does occur in eating disorders such as binge eating, obesity and bulimia.

You may or may not have an eating disorder. Whether you do or you don’t you need to understand the difference between objective and subjective overeating.

Objective: Consuming large amounts of food objectively in one sitting without the ability to control oneself.

Subjective: Involves feeling or thinking you ate too much, like over-indulging over Christmas or on parties.

Understanding the difference between the two will help you take the right approach in the process of solving this problem.

Objective overeating is closely linked with our emotions when we don’t know how to manage them.

The traditional way of solving this problem is usually years of therapy or meetings where you work on yourself in order to discover who you are and where did the problem come from hoping that all of this work will result in recovery.

They tell you that emotional eating is a result of emotional crisis or mental illness, that it is not your fault and that recovery may take years with strategies to avoid triggers and temptations.

When I tried to take this approach, I noticed that when I got rid of one trigger, another would emerge and avoiding temptation was impossible because food was everywhere, it was a never-ending cycle…

They tell you to see a dietician or a nutritionist to help you make better choices, monitor your eating and write down everything you eat.

In my case, I didn’t have a problem not knowing what I should be eating, my problem was that I couldn’t control my urges.

I found it extremely difficult to trust professionals (doctors, therapist, nutritionists, personal trainers, hypnotherapists) who didn’t suffer from an eating disorder.

I always thought it was easy for them to say what I should be doing because they didn’t know what it felt like when I couldn’t control myself and ended up binging despite my best efforts.

All of these treatments are great and they might work for some people however in my experience they have never stopped my urges to overeat…

Partly it had something to do with my beliefs that all my “inner” troubles (depression and anxiety) were related to my weight and how I looked on the outside.

I thought that once I lost weight and achieved the shape I wanted then I would be more successful and happy and then I could handle anything life would throw at me…

I WAS SO WRONG!

Losing weight, having more money, a nicer car and a new career didn’t make me any happier.

It’s not about what we can get in life, but it’s about achieving and keeping balance, peace and beauty on the inside!

Somehow, I always managed to lose weight, but I could NEVER keep it off for long because of how I did it…

I lost weight working to fix my “outside” going on extreme diets and as soon as I couldn’t restrict or control myself anymore, I just went back to eating everything that was “forbidden” in massive binges and ended up gaining all the weight back and more…

Research shows that there is no difference between the levels of happiness in the past, present or future based on what we get.

They studied people who won the lottery, those who suffered trauma (being paralyzed from the neck down) and a group of random people.

The lottery winners were not happier after winning the lottery, after the initial happiness associated with winning the lottery had passed.

On the contrary, they experienced significantly less pleasure in daily activities, then the other 2 groups.

These results should make us think, do we know what would really bring us joy?

Would having a slim body really make us happy?

We often get it wrong how much pleasure or displeasure we will feel in the future.

We underestimate how much joy a new born baby will bring and overestimate how much pain we can endure.

Do you ever think, I will not survive this but end up coping better than you thought?

Decisions about how we will handle challenging situations and how much pleasure we will get from indulging in food is often based on inaccurate predictions of our future feelings.

What worked for me was a simple approach changing my habits, mindset and beliefs that lead directly to the solution.

I was able to delete mental programs that were causing the urges to eat, manage my emotions without food and let go of beliefs that were holding me back.

My binging was always about instant relief and quick satisfaction… but I learned to shift my focus on the long term results.

Instead of focusing on losing weight, I focused on being healthy on the inside (in my head) first, understanding that once my mind was right, the body will follow.

Instead of exercising to lose weight, I focused on exercising to feel good, fit, healthy and energetic.

This has changed my physiology, which then changed my emotional state and my actions.

Instead of focusing on following diets, I focused on nourishing myself with good nutrients to heal my body (after years of abuse) and to satisfy my appetite.

In this program, I have combined my experiences with scientifically supported therapies and strategies I learned from people who succeeded in overcoming battles in their minds.

Only people who experience a massive amount of pain are able to impact others in such a way that will result in a positive change.

This gave me hope, desire and proof that it was possible to become anyone I wanted to be and that had the biggest impact on my recovery.

Mindset training fundamentals

We must start with the most important part of this process which is setting good foundations.

And also understand that your recovery, overall wellbeing, balance and true happiness will require work and change.

There are two aspects affecting emotional and binge eating, one is the physical and another one is emotional.

The physical aspect is the easier part to control as long as THERE ARE NO RESTRICTIONS!

All you need to do is move and eat DELICIOUS nutritious foods (not boring chicken breast with broccoli) in order to give your body what it needs and create a state that will “desire” more of the healthy things and less of the things that make you feel bad.

The emotional aspect is learning to deal with your emotions and developing a new mindset and habits so food becomes purely the fuel to feed you when you are hungry instead of using it as a “band-aid” for your emotional state.

Doing the combination of both will get you the results you want.

Where most programs go wrong, is that when it comes to the physical aspect, they focus on weight loss and restriction (fewer calories, cutting out some macros- no fat, no carbs, etc.) instead of nourishing your body with as much nutritious food as you need.

This is the WORST THING you can do because IT WILL ALWAYS MAKE YOU WANT TO EAT MORE of what you can’t have.

You don’t get new results with old actions, so let go of the “old ideas” of losing weight which have never worked for you!

If you are in a place of fear of failure, you will take different action than if you are feeling courageous and curious.

So in order to make the most of this program, you will need to change your emotional state.

To change your emotional state, you will need to change your focus and your physiology (posture, voice, movement).

Every morning when you wake up, focus on what you are grateful for and proud of.

And you can change your physiology by changing the tone of your voice, how fast you speak, how you move and how you stand so that you look like a person who you want to become.

Studies show that you are 30% more likely to take action when you change your physiology- which you can do right now.

Sit upright, head up, chest up, take a deep breath and put a smile on your face.

Shift your focus on what you are good at, what you are proud of and what you are grateful for.

Take responsibility for your whole life

Everything in your life, the good and the bad, your health, your weight, your work, family, relationships are your responsibility.

There is no one else to blame, other than yourself.

And I am not saying it is your fault, all I am saying that you are responsible for changing your current situation regardless of the outside factors (such as not having enough sleep, not having time, not having money, not having support, having small children or teenage children, not having a partner, etc. ).

Same as you are responsible for your current situation, you will also be responsible for your results in this program.

Those who succeed are never the victims and under no circumstances do they blame anybody but themselves.

Victims never achieve anything in life.

And most people who are not willing to take responsibility for their actions, will tell you that it is ok to not to improve, not to look after yourself or clean your house or the car because you have a baby, or because you didn’t sleep or because you are a mum and you have a lot going on with the kids, etc…

They will help you come up with all the excuses in the world and justify why it is ok not to change, make effort and stay the same until you start believing it too.

They don’t want you to change because then your personal growth and achievements would make them feel bad about themselves.

Also, the question isn’t who is right or wrong in terms of what you should or shouldn’t be doing…

The question is, do your actions give you the results you want?

If not, then you must do the opposite of what the “old you” would do in order to see a change you desire.

And if you experience resistance from yourself and others, that’s a good thing. That means that you are growing and changing.

Just like lifting weights in the gym. The best way to get results is to add more resistance.

Less resistance, less change, less results.

You are most likely to fail if you:

  • Think that you have nothing more to learn
  • If you don’t ask for help
  • Play the victim
  • Procrastinate and do everything but what you supposed to do

Exercise

In order to benefit from the Mindset training, you must change the way you look at exercise.

I want you to do your daily workout routine not for the purpose of punishing yourself (for eating too much) or losing weight (burning calories) but in order to change your physiology and help you process and implement all of the new information.

The idea is to have a good feeling from moving and being active in doing something you enjoy in order to release endorphins (the happy hormones) most days of the week.

It would be very hard to really process and implement the mindset training if you were feeling down because you were not moving and ate too much of the foods that don’t make you feel good.

You can either follow the exercise program provided or you can do whatever it is you enjoy that will motivate you to “break a sweat” and get the heart rate up (e.g. dancing, gardening, jogging, swimming, riding a bike, tennis, etc.) for approx 15-20 minutes a day.

Our workout routines are approx 20 minutes long, there are beginners, intermediate and advanced (35 minutes) levels and they can be done at home with no equipment needed.

So it doesn’t matter if you are a beginner, if you don’t have time to go to the gym, or if you don’t have any equipment at home.

Also, if you feel muscle pain in the first week, it is perfectly normal when starting a new routine, that pain should ease up the following week.

To allow the muscles to adapt to the new workout, I would repeat the same program for 3-4 weeks unless you get bored easily, then you can move on to the next one.

There are 6 programs to choose from.

But be prepared that every time you change the program, the muscles will hurt more until you get used to that routine.

And I wouldn’t do 1 program longer than 4 weeks just so you don’t get bored and have something new to look forward to.

However, if the muscles are really aching to the point that you “can’t move”, you can go for a walk, swim, bike ride instead or if you started on the intermediate level, you can alternate between beginners and intermediate.

It’s almost impossible to feel depressed or feel down when you exercise and move on most days of the week.

It is also important to note, that there is no need to do any extra workouts (more than 30 minutes or two workouts per day), even if you have a bad day after a binge.

Exercising more than recommended will not help you lose more weight, it will just increase your cortisol (stress hormone) levels, make you more tired and hungry.

It’s not about the length of the session, it’s about the intensity and the frequency. So if you miss a workout, you don’t need to double up on the time the next day. That will not do you any good.

15-30 Minutes of moving most days a week is more than enough to put you in a state of mind needed to take action.

So lose the all or nothing attitude and just keep moving to maintain your momentum.

If your children are under 5, don’t let that stop you! Get them involved!

Often times when I exercise, I have my boys jumping all over me. Crawling underneath me when I am doing my push-ups or sitting on my stomach when I am trying to do sit-ups.

Or they start fighting, or throwing toys, food, clothes around… They will do anything to get my attention and stop me from doing what I am trying to do.

This makes the routine extra challenging and it can be quite frustrating at times but I am not going to use this as an excuse not to get it done.

They know by now when my timer is on, I cannot stop and I will meet their needs when I am done.

Often I ask them to join me and copy what I am doing. This is usually a good strategy because after 5 minutes they get bored and leave.

I also make sure that before I start my routine (usually first thing in the morning) that they had breakfast, they had something to drink, they went to the toilet and that I spend 5-10 minutes with them each (to fill their “buckets”).

Then I tell them that I am going to do my workout and give them a movie to watch or an activity to do (this doesn’t always work, as sometimes they don’t feel like doing what I set up for them to do) to have those 15-30 minutes for myself.

They also know by now that any other requests will have to wait until I am done with my workout.

And here is another tip that I am going to give you that most people would disagree with:

When my boys were little and I was woken up 8-10 times a night, my friends and family would tell me to rest, catch up on my sleep and don’t worry about exercising, cleaning or cooking…

When I listened to them (for a few weeks), I felt like a zombie, there wasn’t enough coffee in the world to wake me up and even after having a few of them every day I felt like half a human with a quarter of a brain, the house was a mess, and we had nothing nutritious to eat…

This has not worked for me at all!

Being in this state, just made me feel worse physically and emotionally.

Only when I got back to my training (15-30 min per day) and I got fit again, I started to feel alive and happy.

And with this new found energy, I was able to clean, cook and be active with my boys.

Doing exercises and being fit (with the same amount of disruption during the nights) gave me more energy than any amount of coffee or afternoon naps would!

Also, just because you workout 15 minutes a day, it doesn’t mean that you are not allowed to rest.

You can make time to work out in the morning then rest in the afternoon and get the best of both worlds!

When you had a “tough night”, don’t listen to your body while you are in a process of change!

The “old you”, the voices in your head and the feelings in your body will be telling you to not do it, to rest, to go easy on yourself.

You must ignore those thoughts and feelings and listen to your new self instead.

Just ask yourself, what would a person who you desire to become do?

We naturally resist change because it requires work, it’s unpleasant, it can be painful and uncomfortable.

Once you become the NEW YOU, then you can start listening to yourself again because the voices will be encouraging you to do all the things that you should be doing and not only that but the new you will love doing them too!

So as long as you keep moving, you are on the right track.

Nutrition

The most important part of this nutrition program is to stop the urges to binge completely and achieve balance.

This is not a diet, this is a new way of eating, that will leave you feeling satisfied, nourished and nurtured and it will take a while to learn to eat this way by listening to what your body really needs.

Worrying or thinking about what and how much you can eat, will make you want to binge and eat more.

Instead of feeling guilty when you don’t make good choices, focus on being curious and present about how that food made you feel.

If the food you chose satisfied you (regardless of what it was) and it DIDN’T lead to binging (eating an insane amount of food after finishing the meal), then YOU ARE WINNING!

And if it didn’t satisfy you, then next time there is no point eating it!

There are hundreds of choices…so experiment and see what foods will make you feel good even if they are not so nutritious.

And if you slip and binge, be compassionate, you are JUST learning to “walk” so don’t beat yourself up, if you cannot “run” yet!

You can eat anything you want, as much as you want, anytime you want, as long as your choices make you feel good and satisfied. 

This doesn’t mean that I am telling you “pig out on rubbish”…

There are foods that can leave you feeling satisfied and then there are foods that can leave you feeling “empty” wanting more…

The goal is to achieve balance and be able to have food that will leave you feeling satisfied instead of binging and getting out of control.

When I was on low-calorie diets or diets that restricted some macronutrients (no fat, no carbs, no sugar), they made my eating disorder so much worse because I had more urges to eat!

I felt so out of balance and I craved all the “forbidden” foods because I was always starving and thinking about the next meal!

And the more I thought about what I cannot have, the more I wanted it!

So you can have as much food as you need to nourish and satisfy you and you’ll see as you achieve balance with a new mindset, you will “need” and “want’ less and less food without any effort or control.

Eating a large plate of nutritious food, even if it’s double size is still better than eating a small plate of nutritious food followed by a “bucket” of biscuits, chips and ice cream.

And here are my tips on how to make better choices in order to reduce the urges to eat, nourish your body, FEEL good, energized and satisfied instead of focusing on weight loss (which will come naturally when balance and a new mindset are achieved).

To reduce cravings and binging and increase the feeling of fullness, you should combine all 3 macronutrients in each meal.

You know yourself that if you have just an apple, a bowl of cereal or a piece of toast, you actually end up feeling more hungry and shortly after you want to eat again.

Here are the 3 macros that should be in each meal:

  • Protein (meats, poultry, dairy or non-dairy substitutes, tofu, beans, seafood, eggs)- regulates blood sugar levels and the feeling of fullness.
  • High and/ or Low Energy carbohydrates (oats, bread, rice, quinoa, fruits, vegetables)- replenish your energy.
  • Omega 6 and/ or Omega 3 Fats (extra virgin olive oil, nuts and seeds but preferably always add fats high in Omega 3 like fish oil, flaxseed oil, walnuts, chia seeds, hemp seeds, linseed)- Omega 3 reduces inflammation and boosts metabolism.

What are “low energy” carbs? 

Everything that grows in nature- all the fruits and vegetables. You should always add these to each meal to nourish your body and reduce cravings. Often when you feel like you want to keep eating, it is because your body is not satisfied due to being low on certain nutrients (minerals and vitamins).

What are “high energy” carbs?

All of the carbs that come in a packaging: E.g. Rice, pasta, couscous, quinoa, bread, oats, etc.  You can add these to your meals if you feel like having them or if having “low energy” carbs with protein and Omega 3 is not enough. Always test and see if “low energy” carbs will satisfy you? If not, have both.

This doesn’t mean that “high energy” carbs are bad or not healthy.

Some are better than others, for example, quinoa, wholegrain oats, wholegrain seedy bread are much better choices than white pasta, rice and white bread.

However, in order to recover faster and feel energized, make sure you add “high energy” carbs to all your Post- workout meals.

Example of post-workout breaky: oats (high energy carb) with milk (protein), fruit (low energy carb), walnuts and chia seeds (healthy fat) or eggs (protein) on a seedy toast (high energy carb) with avocado (fat), tomato (low energy carb) and hemp seeds (Omega 3).

Once you finished your workout, the cells in your body are open ready to be replenished and “energized”. They will stay open for the next 3 hours from the start of your workout.

If you don’t replenish your cells, not only that you will have no energy, but it will be a matter of time before your urges to overeat come back again.

For any other time of the day, adding “high energy” carbs is optional depending on if you FEEL like having them. 

When you are making food choices, don’t think about what you ate yesterday or what you are going to eat later, just think about what will satisfy you right now at this moment.

Once you implement these strategies and you continue making better choices, your metabolism will improve too and those days when you used to “look at a cake” and gain weight, will be over!

It is also important to make your meals delicious and tasty with herbs, spices, sauces and lots of flavors.

Don’t just stick to the same bland chicken and broccoli otherwise it feels like being on a diet, you’ll get bored with it and soon you will start craving tasty fatty unhealthy foods.

If your healthy meals are delicious, flavorsome and have lots of variations, you can eat like this forever and it won’t feel like being on a diet.

If you eat the same boring meal most days of the week, then you’ll be dreaming about having a pizza, chips and ice cream in no time…

As an example, this is what I eat when I workout in the morning:

5.30 am I like to start the day with a coffee with skim lactose-free milk (not because its lower in fat but because I like the taste).

6.30 am Workout

7.30 am “High energy” carb breaky: 2 eggs (protein) and 2 pieces of wholegrain seedy toast (high energy carb) with avocado (Omega 6 fat), tomato, capsicum, radish, tomato (low energy carbs) and a capsule of fish oil (Omega 3 fat) Breaky is sometimes followed by a freshly squeezed fruit and vegetable juice.

10 am and 3 pm Morning and afternoon snack: Smoothie made with skim milk, full-fat Greek yoghurt (because I like the taste more than low fat) (protein), fruit of any kind (low energy carbs), chia or flaxseeds (Omega 3).

12pm and 5-6pm Lunch and dinner: Lean meat like chicken, pork, fish, turkey, mince, pork mince, steak, tuna or beans (protein) cooked with extra virgin olive oil (Omega 6 fat) with vegetables roasted, stir-fried or fresh (low energy carbs), some kind of sauce and nuts and seeds (Omega 6 fats), fish oil or flaxseed oil (Omega 3 fats) and sometimes (when I feel like it) I add rice, quinoa or a wrap (high energy carbs) or in winter I like to eat soups with all 3 macros.

Both lunch and dinner are followed by 2-3 pieces of Lindt Excellence dark chocolate with coconut (my favorite), orange, almond or hazelnut flavor as I love having desserts.

When choosing what to have for dessert (if you have a sweet tooth like me), think of something that has some nutrients in it (e.g. dark chocolate is high in antioxidants) and something that will not spike your blood sugar levels making you eat the whole box as some treats would.

It’s all about testing which sweets will make you satisfied…

Another tip:

To make your salads more delicious and filling, add some roasted veggies, seeds, nuts and a nice dressing.

In winter, salads don’t really satisfy me, so I would mainly make some roasted veggies, stir-fries or soups with protein and omega 3.

By following this nutrition guide and implementing the mindset training, I have been able to make better choices and now my urges are completely gone and I am always satisfied!

And a couple of times a week, on birthdays and holidays I still have ice cream, pizza, sweet potato chips (because I like them more than the ordinary chips) or on occasion, I’d have red wine (because it is high in antioxidants) without worrying about gaining weight.

The most important part of this nutrition guide is to enjoy all the food you will be eating and making sure you feel full and satisfied.

There are so many healthy tasty treats out there, that you can enjoy (that will satisfy your desires) instead of eating  “empty” calories that just leave you wanting more.

In the process of healing, I did lots of experiments (testing) with myself and developed strategies to deal with my urges.

I noticed, that if I ate food that was low on nutrients (missing one of the macros or missing fruit or veggies or missing Omega 3), I was often not satisfied  (no matter how filling it was), I would still “need” to eat something else even if I wasn’t hungry.

E.g. If I eat milk chocolate, pastries or biscuits (my favorite treats), on most occasions (based on many attempts and testing), I will have no satisfaction from having a small amount (that is recommended on the packet) and I will only want to eat more (usually the whole packet).

It doesn’t mean that milk chocolate and biscuits are forbidden!

I can still have them, and sometimes I do… but most of the time I choose a healthier treat that satisfies me instead.

Every time you get tempted, just ask yourself:

“Will this treat make me feel good?”

If you think it will then allow yourself to have it.

And if the urges to have more don’t stop, then next time simply choose something that will keep you satisfied.

So with this perspective, I  find it easier to choose treats that are better for me and keep me content like having a couple of pieces of dark chocolate daily after lunch and dinner.

The best part about this program is that now I am absolutely certain that my emotional eating is never coming back no matter how stressed, tired or hormonal I get.

I have also been able to maintain my “happy” weight 65kgs for the last 5 years despite having 2 children 16 months apart.

And I am able to effortlessly lose the extra kilo or two I gain over holidays during which time I don’t exercise or exercise less and eat and drink more than usual.

And you will be able to do it too!

Just stick to it, take action and never give up!

Meditation

“Meditation is a practice where an individual uses a technique – such as mindfulness, or focusing their mind on a particular object, thought or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.”

Meditation is really good for:

  • Reducing addictions
  • Promoting emotional health
  • Reducing stress
  • Controlling anxiety
  • Enhancing self-awareness
  • Increasing attention span
  • Improving sleep
  • Controlling pain

But what I love the most is having more clarity and practicing focus which you will need during this program because there is much to learn, understand and implement.

By doing meditation and allowing your brain to “switch off” for 20 minutes a day, you will be able to retain more information, recharge and refocus.

I personally like to combine my meditation with deep breathing which is great for:

  • Oxygenating the brain and the organs
  • Getting rid of toxins
  • Improving digestion
  • Increasing cardiovascular capacity
  • Improving overall health
  • Improving sleep
  • Improving emotional state and mood

By meditating and deep breathing you will get the best of both worlds!

As a mum, it seems impossible to find a quiet time for ourselves to be able to do this.

So if achieving balance is really important to you, then you might have to wake up half an hour earlier or got to bed half an hour later and do it while everybody is sleeping as with this one you wouldn’t want to be disturbed.

And don’t get discouraged if on some occasions the kids wake up earlier, jump all over you and start asking for breakfast.

This happens to me too, but on most days I manage to get it done without interruptions and that is what counts.

There is no need to use any apps, songs, techniques or go to meditation centers.

All you need is yourself, a quiet place and an alarm set for 20 minutes.

You are welcome to meditate longer if you have time, but 20 minutes is enough to get the benefits.

I wouldn’t do less than that, because it might take 5-10 minutes to get into a relaxed state.

Get comfortable, close your eyes and take a deep breath first into your stomach, followed by lungs then up to your head and then breathe out completely and repeat.

Initially, you might get slightly dizzy, but the more you do it, the more your body will adapt to all this extra oxygen!

If your mind wanders away, just bring it back to the breathing,  the air going in and the air going out.

The whole idea is to practice refocusing every time a thought pops up, to exercise control.
Don’t get discouraged if you forget about the breathing after a couple of minutes.
When you realize it, just catch yourself and come back to the breathing.
The more you do it, the better you get at it, slowly regaining control.
When the timer goes off, take one last deep breath, try and hold your breath for a count of 60 (or as long as you can), then breathe out and then you are finished.
And those people who say
– meditation is not for me (I used to say this) or
– those who often multitask and have their heads filled with hundreds of tasks (just like most mums do- including me) or
– those who don’t make time for it, because they think it’s not important or that it won’t make much difference (I used to do this too)
are the ones who need it the most!

Implementing all these tools (exercising, nourishing your body with delicious food, meditating and deep breathing) will help you get into the right physiological state which will support your mind to overcome your obstacles and achieve balance.

And remember to start taking responsibility for all your actions. If you blame others or your circumstances, you will give up control.

You have the power and the ability to change everything in your life regardless of your situation.

Next time we will talk about commitment and then I am going to tell you my story about how I have managed to overcome my emotional eating.

Thank you for completing this lesson, here is today’s homework and let’s start putting things into practice right now!

Today’s homework:

Welcome to your Day 1 Questionnaire & feedback

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, were you mindful, what did you binge on and how much did you eat? If you didn't, go to questions 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?