2 Personal Guide Body Shock
Personal Guide - Body Shock Part Two Audio #2: Busting Through Belief Systems of Exercise Overview: Amber will take you through some of the biggest excuses surrounding why you don’t exercise. In order to break through the plateau of not working out or not working out consistently, we need to get to the core issues you have around exercise. Come with your authentic self and be brutally honest about where you are mentally in your plateau.
Personal Reflection
Recap of Belief Systems: Belief systems have the power to support or defeat our intentions to get healthy and release weight. Belief systems are how each one of us sees and interacts with the world. We have belief systems about everything from dating, finances, raising kids, work, our roles as a wife or husband, our food preferences, what we feel about exercise, how we deal with stress, and literally every other aspect of life. Our belief systems are formed based on what we observed from our parents or primary caretakers, other adults who were highly influential in our upbringing, our experiences (both good and bad), media, religion, etc. The thing with belief systems is that although they feel very true for you, they are not true to everyone. This is an important concept to embrace, because it means that you can literally change your behavior and mindset in any area of your life where you feel unsuccessful by shifting what you believe.
We have thousands of belief systems. The goal in Part 2 of this series is to acknowledge what belief systems are negatively affecting your relationship, and ultimately your results, with exercise. • What are the major belief systems driving your health journey?
________________________________________________________________________ ________________________________________________________________________
• How do your belief system(s) negatively and or positively affect your health journey?
________________________________________________________________________ ________________________________________________________________________
© 2015 THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
1
Personal Guide - Body Shock Part Two • What did Amber say is the truth about the consequence of “pigging out” after a workout on high calorie and fatty foods? ________________________________________________________________________ ________________________________________________________________________ Food for Thought from Amber “It takes quite a bit to burn 500 calories during your workout, but you can consume 500+ calories in less than 5 minutes depending on what you are eating.”
• Amber says there is no need to count calories. When and why is this true? ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ • Why is it important to count calories when eating processed foods? ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ Food, Calories, Metabolism, and How You Might Feel When you work out MORE you must eat enough food to trigger your body to burn more calories. If you work out more and eat too FEW calories, your body will slow down it’s metabolism to conserve energy because there is not enough energy being provided. You will either hit a plateau or even gain weight. You may also feel awful, irritable, tired, foggy, anxious or depressed.
Choose to Believe Differently So You Can Get Different Results •
What is the #1 belief you have around exercise that you know you need to choose to let go of? ____________________________________________________________________________________
© 2015 THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
2
Personal Guide - Body Shock Part Two • Why is it necessary to remove this belief system from your life now? ________________________________________________________________________ •
If this belief system had never existed, how would you feel?
•
What has to be your new truth or belief system?
•
What will you do this week to build evidence that this new belief is a truth for you?
________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________
Our beliefs systems are our truths, and we do NOT like to be proved wrong. You may feel some anxiety and resistance in this process, but it’s all part of growing and breaking through to new results. • What feelings of resistance or anxiety are you having around letting go of the self-‐limiting beliefs you identified?
____________________________________________________________________________________ ____________________________________________________________________________________
Action: 1. Focus on your new, empowering belief system(s) you have created around exercise and create evidence for yourself that this new belief system is a truth for you. 2. Choose one activity (from your bucket list) that you will implement this week. 3. Address how 80% of our results are what we put into our mouths. Track how eating shows up in your daily/weekly life. Commit to using The Wellness Tracker. Track your exercise. 4. Begin/continue living The Five Healthy Edge Daily Goals. • Eat healthy and low-‐glycemic every 2-‐3 hours. • Eat 6 or more whole foods. • Drink 80 oz. or more of water. • Exercise 45 minutes or walk 10,000 steps. • Take a high quality supplement as directed.
© 2015 THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
3
Personal Guide - Body Shock Part Two Reflection: _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________
© 2015 THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
4
Personal Reflection
Recap of Belief Systems: Belief systems have the power to support or defeat our intentions to get healthy and release weight. Belief systems are how each one of us sees and interacts with the world. We have belief systems about everything from dating, finances, raising kids, work, our roles as a wife or husband, our food preferences, what we feel about exercise, how we deal with stress, and literally every other aspect of life. Our belief systems are formed based on what we observed from our parents or primary caretakers, other adults who were highly influential in our upbringing, our experiences (both good and bad), media, religion, etc. The thing with belief systems is that although they feel very true for you, they are not true to everyone. This is an important concept to embrace, because it means that you can literally change your behavior and mindset in any area of your life where you feel unsuccessful by shifting what you believe.
We have thousands of belief systems. The goal in Part 2 of this series is to acknowledge what belief systems are negatively affecting your relationship, and ultimately your results, with exercise. • What are the major belief systems driving your health journey?
________________________________________________________________________ ________________________________________________________________________
• How do your belief system(s) negatively and or positively affect your health journey?
________________________________________________________________________ ________________________________________________________________________
© 2015 THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
1
Personal Guide - Body Shock Part Two • What did Amber say is the truth about the consequence of “pigging out” after a workout on high calorie and fatty foods? ________________________________________________________________________ ________________________________________________________________________ Food for Thought from Amber “It takes quite a bit to burn 500 calories during your workout, but you can consume 500+ calories in less than 5 minutes depending on what you are eating.”
• Amber says there is no need to count calories. When and why is this true? ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ • Why is it important to count calories when eating processed foods? ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ Food, Calories, Metabolism, and How You Might Feel When you work out MORE you must eat enough food to trigger your body to burn more calories. If you work out more and eat too FEW calories, your body will slow down it’s metabolism to conserve energy because there is not enough energy being provided. You will either hit a plateau or even gain weight. You may also feel awful, irritable, tired, foggy, anxious or depressed.
Choose to Believe Differently So You Can Get Different Results •
What is the #1 belief you have around exercise that you know you need to choose to let go of? ____________________________________________________________________________________
© 2015 THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
2
Personal Guide - Body Shock Part Two • Why is it necessary to remove this belief system from your life now? ________________________________________________________________________ •
If this belief system had never existed, how would you feel?
•
What has to be your new truth or belief system?
•
What will you do this week to build evidence that this new belief is a truth for you?
________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________
Our beliefs systems are our truths, and we do NOT like to be proved wrong. You may feel some anxiety and resistance in this process, but it’s all part of growing and breaking through to new results. • What feelings of resistance or anxiety are you having around letting go of the self-‐limiting beliefs you identified?
____________________________________________________________________________________ ____________________________________________________________________________________
Action: 1. Focus on your new, empowering belief system(s) you have created around exercise and create evidence for yourself that this new belief system is a truth for you. 2. Choose one activity (from your bucket list) that you will implement this week. 3. Address how 80% of our results are what we put into our mouths. Track how eating shows up in your daily/weekly life. Commit to using The Wellness Tracker. Track your exercise. 4. Begin/continue living The Five Healthy Edge Daily Goals. • Eat healthy and low-‐glycemic every 2-‐3 hours. • Eat 6 or more whole foods. • Drink 80 oz. or more of water. • Exercise 45 minutes or walk 10,000 steps. • Take a high quality supplement as directed.
© 2015 THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
3
Personal Guide - Body Shock Part Two Reflection: _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________
© 2015 THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
4
