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| Namaste, Welcome to Body/Spirit Fitness. This is a site of information and ideas to support your physical health and inner journey. |
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Day 12 - Goals, Creative Visualization & Personal Insights
Today’s lesson emphasizes goals, creative visualization & personal insights. This
worksheet is designed to make you really reflect and put down in writing what is
important to. You’ll learn how your weight loss fits in to the scheme of your life.
You may think you can just answer these questions in your mind, but, please, write
them out. You will burn it into your subconscious and you will be forced to examine the
obstacles that have perhaps prevented your success in the past.
Don’t be afraid to get to know what is truly important to you, and also, what your
vulnerabilities are. The more you understand yourself, the easier the task of losing
weight will be.
1. Write down exactly how your body will look after you lose weight.
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
2. Write down how you will feel about yourself after you reach your goal.
____________________________________________________________________
____________________________________________________________________
___________________________________________________________________
3. How will my life be different? What activities will I do that I don’t do now?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
4. What are my worst eating habits and what can I replace these habits or foods with
that will benefit my weight loss?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
5. What are the ways that I have sabotaged my diet in the past and how can I use that
knowledge to help me now in losing weight?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
6. What are the most negative things that I say about myself, and how can I turn these
statements into positive assertions, and questions that will move me toward my goal?
____________________________________________________________________
____________________________________________________________________
___________________________________________________________________
7. What in my life give me the most joy? How would this joy be increased by being in
the physical shape I want to be?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
8. What can I do to control my emotional eating?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
9. How can I maintain a regular exercise program?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
10. What kind of foods will make me healthier and help me lose weight?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
11. Do I expect to lose weight and if not why?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
12. What do I need to do to lose weight and have better even perfect health?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
13. Am I will to do these things and if not why?
____________________________________________________________________
____________________________________________________________________
_________________________________________________________________
14. How can I improve my own positive self-image?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
15. What are the most positive aspects of my life?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
16. How can I improve and stay focused on the positive elements of my life?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
17. What goals will I achieve that will make sure that I enjoy every day of my life in
almost every respect?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
18. What do I need to change to be more accepting and less critical of myself and
others?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
19. Do I need the approval of others? And if so how can I change this so that I need
only acceptance and belief in myself?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
20. What questions or statements can I add to this that will help keep me motivated
and will help me maintain a positive self-image?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
_________________________________________________________________
Please take the time to write this out and you will certainly uncover some insights
about yourself, which will only help you as you progress with this course.
Worksheet-Click here
This is a sample of what your food for the day might look like. (Changes daily)
Vegetarians will substitute beans, soy products, tofu, tempeh, seitan, or other
vegetable proteins for any meat used in the sample diet.
Breakfast: whole grain cereal with milk and strawberries, coffee/tea with fat-free
milk/creamer = 1 carb, 1 dairy, 1 fruit
Snack: apple and fat-free cottage cheese = 1 fruit, 1 dairy
Lunch: bean/vegetable soup, salad, whole-wheat roll = 1 protein, 2 veg., 1
carb
Snack: raw vegetables with fat-free dip = 1 veg.
Dinner: whole-wheat pasta with chicken/mushroom sauce, salad, and a glass
of wine =1 protein 1 veg., 2 carbs
Total = 2 proteins, 4 carbs (starchy), 4 veg., 2 fruits, 2 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
Aim for success, not perfection. Never give up your right to be wrong, because then
you will lose the ability to learn new things and move forward with your life.
~Dr. David M. Burn
Today’s lesson emphasizes goals, creative visualization & personal insights. This
worksheet is designed to make you really reflect and put down in writing what is
important to. You’ll learn how your weight loss fits in to the scheme of your life.
You may think you can just answer these questions in your mind, but, please, write
them out. You will burn it into your subconscious and you will be forced to examine the
obstacles that have perhaps prevented your success in the past.
Don’t be afraid to get to know what is truly important to you, and also, what your
vulnerabilities are. The more you understand yourself, the easier the task of losing
weight will be.
1. Write down exactly how your body will look after you lose weight.
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
2. Write down how you will feel about yourself after you reach your goal.
____________________________________________________________________
____________________________________________________________________
___________________________________________________________________
3. How will my life be different? What activities will I do that I don’t do now?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
4. What are my worst eating habits and what can I replace these habits or foods with
that will benefit my weight loss?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
5. What are the ways that I have sabotaged my diet in the past and how can I use that
knowledge to help me now in losing weight?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
6. What are the most negative things that I say about myself, and how can I turn these
statements into positive assertions, and questions that will move me toward my goal?
____________________________________________________________________
____________________________________________________________________
___________________________________________________________________
7. What in my life give me the most joy? How would this joy be increased by being in
the physical shape I want to be?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
8. What can I do to control my emotional eating?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
9. How can I maintain a regular exercise program?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
10. What kind of foods will make me healthier and help me lose weight?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
11. Do I expect to lose weight and if not why?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
12. What do I need to do to lose weight and have better even perfect health?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
13. Am I will to do these things and if not why?
____________________________________________________________________
____________________________________________________________________
_________________________________________________________________
14. How can I improve my own positive self-image?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
15. What are the most positive aspects of my life?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
16. How can I improve and stay focused on the positive elements of my life?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
17. What goals will I achieve that will make sure that I enjoy every day of my life in
almost every respect?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
18. What do I need to change to be more accepting and less critical of myself and
others?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
19. Do I need the approval of others? And if so how can I change this so that I need
only acceptance and belief in myself?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
20. What questions or statements can I add to this that will help keep me motivated
and will help me maintain a positive self-image?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
_________________________________________________________________
Please take the time to write this out and you will certainly uncover some insights
about yourself, which will only help you as you progress with this course.
Worksheet-Click here
This is a sample of what your food for the day might look like. (Changes daily)
Vegetarians will substitute beans, soy products, tofu, tempeh, seitan, or other
vegetable proteins for any meat used in the sample diet.
Breakfast: whole grain cereal with milk and strawberries, coffee/tea with fat-free
milk/creamer = 1 carb, 1 dairy, 1 fruit
Snack: apple and fat-free cottage cheese = 1 fruit, 1 dairy
Lunch: bean/vegetable soup, salad, whole-wheat roll = 1 protein, 2 veg., 1
carb
Snack: raw vegetables with fat-free dip = 1 veg.
Dinner: whole-wheat pasta with chicken/mushroom sauce, salad, and a glass
of wine =1 protein 1 veg., 2 carbs
Total = 2 proteins, 4 carbs (starchy), 4 veg., 2 fruits, 2 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
Aim for success, not perfection. Never give up your right to be wrong, because then
you will lose the ability to learn new things and move forward with your life.
~Dr. David M. Burn
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