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MORNING
- Daily Meditation
- Track Your Weight
- Daily Coaching
- Track Your Food
AFTERNOON
- Afternoon Refocus
Huddle/Check-In - Shift Breath
EVENING
Day 7 – Pause and Prepare / Week 1
TODAY’S SHIFT FROM FAT TO THIN THINKING:
If I don’t have a plan, the world has one for me and it isn’t a slimming one.
Welcome to Your Thin Thinking Practice Day 7
WELL DONE, APPRENTICE!!!
You have completed your first week of your Thin Thinking Practice and I hope you feel proud of yourself.
We spent this week building the foundational Weight Skills into your home of weight mastery. Even if you don’t feel 100% on top of things, that is okay—remember, this is a process. You are now just a week in to your 30-Day Thin Thinking Practice and the seeds of weight mastery are beginning to take root in your mind and your relationship with your Inner Coach is just beginning to blossom. Give those seedlings time. Wherever you are is perfect—so give yourself some kudos.
Now is the perfect time, as it is every week, for you sit down with your Inner Coach in your Weekly Planning Huddle, reflect on last week and set your weight release goals and a plan for the week ahead.
Warning! Don’t let your Inner Rebel blow off your Weekly Planning Huddle!
The few minutes that it takes to go through your Weekly Planning Huddle will help set you up for a successful week, I assure you. Take this time for yourself and ignore any Inner Rebel impulses to skip it or think you will “do it later”.
Ignore the Inner Rebel intent on sabotage! Start getting suspicious of that part of you that claims you have “no time”. Remember, you make time for what is important to you. Isn’t caring for the body that you live your whole life in and the mind with which you experience your entire life the most important?
Take my advice! Do it NOW! Think of the time you spend surfing the news or social media daily–how much would your life SHIFT if that time went into your self-care? Stretch yourself today, grab your Inner Coach and try out this planning session to see if it creates a big improvement in the quality of your life and weight release this coming week.
Weight Mastery Tip from a Weight Master: “You will get so much more out of your Thin Thinking Practice (and your weight release) if you go through these steps and use them to think about your next week. I never did that before I Shifted and just taking those 10-15 minutes a week has made the world of difference in my ability to remain consistent with my weight release. I have never, ever, in all the time I have been shifting regretted sitting down and planning out my week. Do it—you will be glad you did!” Jerry D. (Released 42 pounds, maintaining 6 months.)
LET’S BEGIN!
Today’s Shift From Fat To Thin Thinking: If I don’t have a plan the world has one for me and it isn’t a slimming one.
Rita’s Coaching: Week 2 Planning Huddle
Here is a video of me doing my own Sunday Huddle. In this video, I cover:
1. Where you are in your Weight Mastery Journey so far.
2. Some tips on doing your Weekly Planning and Prep Huddle.
3. What’s coming up this week in your Thin Thinking Practice.
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.
4. Plan Meals and Snacks / Make Shopping List
Make sure you have an eating plan for the week.
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 you are feeling you may have set an unrealistic weight release goal last week—it’s never too last to change. You can change your weight release goal from week to week depending on what is realistic for you at the time. Just change your weight release goal in the Weekly Calculator + Planner. The calculator will adjust your calorie budget accordingly, allowing you to feel like you have a more sustainable amount of daily calories.
My last piece of advice? Keep Going!!! Don’t fret if you can’t get everything done. Do what you can and just keep focusing on learning and moving forward. Persistence not perfection is the key to weight mastery.
I am looking forward to our second week together!
ox Rita