Day 14 – Pause and Prepare / Week 2

TODAY’S SHIFT FROM FAT TO THIN THINKING:

I acknowledge the distance I have come and look forward to continuing my learning journey.

Welcome to Your Thin Thinking Practice Day 14

ANOTHER WEEK ACCOMPLISHED!

Can you believe you have completed your second week of practicing the skills of weight mastery? I am proud of you for taking the time to invest in yourself, your health, and to become more masterful in this very important area of your life. Take a moment to let that accomplishment sink in.

It’s so easy to brush aside the hard work that you have done and say, “I could do better.” You might even have had thoughts like:

“I am not doing it right”
“I am not keeping up”
“I haven’t started exercising yet!”

Instead of letting your Inner Critic reflect on negatives, I invite you to take this time to look at how far you have come, what you have learned, and yes—what needs more practice.

Good for you! You are shifting, no matter what your Inner Critic or Inner Rebel have to say! Grab your Inner Coach and let’s get ready for this next week.

Today’s Shift From Fat To Thin Thinking: I acknowledge the distance I have come and look forward to continuing my learning journey.

Rita’s Coaching: Week 2 Planning Huddle

In this Weekly Huddle Video Session, I cover:
– Where you are at right now in your journey
– Your weight and what might be happening on the scale
– Coaching on what is a challenge for many–social eating

Weekly Planning Huddle Checklist

Use the following step-by-step list to get set up for this coming week or use the downloadable pdf here. Click + on right to expand each item.

1. Connect to Your Inner Coach

Sit and connect to your Inner Coach for 10 minutes before beginning your week. Sit quietly. Breath with your Shift Breath.

2. Review and Reflect

Review & Reflect: What worked? What didn’t? Learn from your mistakes and successes and keep progressing to mastery. Sit with your Inner Coach and use the following questions to review this past week: downloadable pdf

Use these questions to help you reflect on last week:
Which goals did you achieve (weight, exercise, calorie budget and others) for this week?

Why did you achieve them?

Which goals did you not achieve?

Why did you not achieve them?

Which of these skills needs more attention and/or improvements?

 Planning ahead
 Staying within your Calorie Budget for Weight Release
 Exercise
 Mastery Zone: more protein? less refined foods? More vegetables and fruit?
 Tracking your food and exercise
 Keeping trigger foods out and healthy foods around
 Seeking support from others
 Removing negative self-talk
 Taking a Shift breath and refocusing
 Strategizing with your Inner Coach
 Getting back on track rather than starting over the next day

Is there anything else that needs to improve?

Do you need to be more consistent with the hypnosis and meditation sessions (they have a cumulative impact so it helps to keep up with them)?

What would you like to acknowledge yourself for?

3. Weekly Weight Release Calculator + Planner

Go to the Weight Release Calculator + Planner to set up your weight release and exercise goals for the week.

Print out your planner and keep it handy.

Calculator + Planner here

4. Plan Meals and Snacks / Make Shopping List

Make sure you have an eating plan for the week.

Food Resources here

5. Strategize Challenges for the Week

If you have any social events or challenging situations coming this week, think them through. Have a plan for success.

6. Create a Vision for a Successful Week

Close your eyes and imagine yourself a week into the future, feeling good, lighter and healthier, having had a great week.

Remember:

– Get rid of any trigger foods that have come into your environment.

– Make sure you are stocked up on healthy meal ingredients and snack choices.

– Remind your supporters to keep supporting you (including yourself!

Mastery Tip: If the scale is stuck or seems to be bobbing up and down a bit, relax and remember that during the first few weeks, your body is adjusting to water weight released. The scale will calm down and reflect a more accurate picture in a couple more weeks.

Have an amazing and masterful week!

ox Rita

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