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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.
Patti Helsten
Petrella
teaching
Pilates and
Yoga
Patti Helsten
Petrella
teaches Yoga
and Pilates.
This is a
fitness site for
body spirit and
mind.
Articles and
help on weight
loss, wieght
loss.
Diet tips,
exercise tips,
weightloss tips,
lowfat cooking,
low-fat
cooking, low
fat cooking.
Vegetarian
tips.  Dealing
with obesity
resistance
resistence
training with
weights
Body Spirit Fitness
90 Days to Weight Loss and Wellness

The daily lessons are designed to keep you motivated, as well as educated with daily
worksheets, quizzes, and accurate and effective information on proper diet, exercise,
motivation, behavior modification, creative visualization and much more. Your weight will
be monitored on a weekly basis and exercise will be prescribed daily.

This is a step-by-step plan and information system to educate you and gradually
implement healthier habits into your life.

It is not a quick fix plan. Each lesson is designed to educate you with another piece to the
weight loss puzzle.  It is a plan to help you take control of your weight and your health.
Permanent weight loss will only become a reality when you have the information and key
tools to identify and overcome your eating problems, as well as employ exercise as a
prominent piece of your total weight loss solution.

The daily lessons are divided up into four parts:  The new information, worksheet, a
sample menu for the day and a daily inspirational quote.  Do NOT just read the program
without doing the worksheet.  The worksheet is crucial for the overall success of your
weightless.  It only takes a few minutes and should be done everyday.  

Congratulations! You have taken the first step to being thinner, as well as educated,
informed and focused on how to keep your weight loss permanent.
Download full PDF file Here
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Introduction
1.        Chapter-Day One, Overview
2.        Chapter-Day Two, Daily Work-sheet
3.        Chapter-Day Three, The Ideal Diet
4.        Chapter-Day Four, Exercise Overview
5.        Chapter-Day Five, Exercise Prescription
6.        Chapter-Day Six, Resistance Exercise
7.        Chapter-Day Seven, Creative Visualization
8.        Chapter-Day Eight, Emotional Triggers & Visualization
9.        Chapter-Day Nine, Self Talk & Visualization
10.       Chapter-Day Ten, Quiz, Emotional Eating
11.       Chapter-Day Eleven, Setting Goals
12.       Chapter-Day Twelve, Work Sheet for Goals
13.       Chapter-Day Thirteen, Fast Food
14.       Chapter-Day Fourteen, Food to Go
15.       Chapter-Day Fifteen, Management of Bad Eating Habits
16.       Chapter-Day Sixteen, Eating Triggers & Strategies
17.       Chapter-Day Seventeen, Controlling Habits & Behaviors
18.       Chapter-Day Eighteen, Habits That Cause Weight Gain
19.       Chapter-Day Nineteen, Behavioral Quiz
20.       Chapter-Day Twenty, Diet Proofing Your Environment
21.       Chapter-Day Twenty One, Diet Proofing, Continued…
22.        Chapter-Day Twenty Two, Meal Assessment Quiz
23.        Chapter-Day Twenty Three Stress and Breathing Patterns
24.        Chapter-Day Twenty Four, Stress and Meditation
25.        Chapter-Day Twenty Five, Portion Control
26.        Chapter-Day Twenty Six, BMI Body Mass Index
27.        Chapter-Day Twenty Seven, Self-Control
28.        Chapter-Day Twenty Eight, Self-Control Continued…
29.        Chapter-Day Twenty Nine,  Staying Motivated With Exercise
30.        Chapter-Day Thirty, Junk Food
31.        Chapter-Day Thirty One, Support
32.        Chapter-Day Thirty Two, Saboteurs & Supporters
33.        Chapter-Day Thirty Three, The Importance of Exercise
34.        Chapter-Day Thirty Four,  Running/Walking
35.        Chapter-Day Thirty Five, Learning to Like Exercise
36.        Chapter-Day Thirty Six, Becoming More Active
37.        Chapter-Day Thirty Seven, Secrets of Successful Dieters
38.        Chapter-Day Thirty Eight, Parties
39.        Chapter-Day Thirty Nine, Why Losing Weight is so Hard
40.        Chapter-Day Forty, Fat Cells
41.        Chapter-Day Forty One, Controlling Your Biology
42.        Chapter-Day Forty Two, Emotional Expectations
43.        Chapter-Day Forty Three, Thermogenesis
44.        Chapter-Day Forty  Four, Self-Monitoring
45.        Chapter-Day Forty Five, Raise Your Metabolism
46.        Chapter-Day Forty Six, High Risk Eating Situations
47.        Chapter-Day Forty Seven, Eating Out
48.        Chapter-Day Forty Eight, 20 Grams of Fat
49.        Chapter-Day Forty Nine, Low Fat Tips
50.        Chapter-Day Fifty, Using The Food Label
51.        Chapter-Day Fifty One, Glycogen
52.        Chapter-Day Fifty Two, Soy & Weight Loss
53.        Chapter-Day Fifty Three, Energy
54.        Chapter-Day Fifty Four, Test Your Fitness
55.        Chapter-Day Fifty Five, Goal Setting Review
56.        Chapter-Day Fifty Six, Review of Key Points
57.        Chapter-Day Fifty Seven, The Week-end Eater
58.        Chapter-Day Fifty Eight, Getting More Out of Your Work-sheet
59.        Chapter-Day, Fifty Nine, Making a Contract with Yourself
60.        Chapter-Day, Sixty Emotional Health
61.        Chapter-Day Sixty One, Demanding More From Yourself
62.        Chapter-Day Sixty Two, Caffeine & Your Diet
63.        Chapter-Day Sixty Three, Stretching
64.        Chapter-Day Sixty Four, Persistence
65.        Chapter-Day Sixty Five, Asking The Right Questions
66.        Chapter-Day Sixty Six, Good Fats & Bad Fats
67.        Chapter-Day Sixty Seven, Anxiety
68.        Chapter-Day Sixty Eight, Your Favorite Foods but Better
69.        Chapter-Day Sixty Nine,  Favorite Food Continued…
70.        Chapter-Day Seventy,  Real and Emotional Hunger
71.        Chapter-Day Seventy One, Body Types
72.        Chapter-Day Seventy Two, Aromatherapy
73.        Chapter-Day Seventy Three, Sunlight
74.        Chapter-Day Seventy Four, Meal Replacements
75.        Chapter-Day Seventy Five, More Favorite Foods
76.        Chapter-Day Seventy Six, The Scale
77.        Chapter-Day Seventy Seven, Yoga
78.        Chapter-Day Seventy Eight, Eating More Vegetables
79.        Chapter-Day Seventy Nine, Calorie Saving Tips
80.        Chapter-Day Eighty, Depression
81.        Chapter-Day Eighty One, Endorphins & Serotonin
82.        Chapter-Day Eighty Two, Restaurants-Hall of Fame & Shame
83.        Chapter-Day Eighty Three, Dealing With Tough Times
84.        Chapter-Day Eighty Four, Fiber
85.        Chapter-Day Eighty Five, Quackery
86.        Chapter-Day Eighty Six, Diets & Supplements
87.        Chapter-Day Eighty Seven, Responsibility
88.        Chapter-Day Eighty Eight, Goals & Expectations
89.        Chapter-Day Eighty Nine, Weight Loss Management
90.        Chapter-Day Ninety, Review of Key Points