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Welcome to
Body/Spirit
Fitness.
This is a
site of
information
and ideas
for your
inner journey
to health
and
well-being.
May peace
and light
surround
you on your
way..
Namaste.
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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
self-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 mini lesson, 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
Introduction
Day 1 - Overview
Day 2 – Daily Work-sheet
Day 3 – The Ideal Diet
Day 4 – Exercise Overview
Day 5 – Exercise Prescription
Day 6 – Resistance Exercise
Day 7 – Creative Visualization
Day 8 – Emotional Triggers & Visualization
Day 9 – Self Talk & Visualization
Day 10 – Quiz, Emotional Eating
Day 11 – Setting Goals
Day 12 – Work Sheet for Goals
Day 13 – Fast Food
Day 14 – Food to Go
Day 15 – Management of Bad Eating Habits
Day 16 – Eating Triggers & Strategies
Day 17 – Controlling Habits & Behaviors
Day 18 – Habits That Cause Weight Gain
Day 19, – Behavioral Quiz
Day 20 – Diet Proofing Your Environment
Day 21 – Diet Proofing, Continued…
Day 22 – Meal Assessment Quiz
Day 23 – Stress and Breathing Patterns
Day 24 – Stress and Meditation
Day 25 – Portion Control
Day 26 – BMI Body Mass Index
Day 27 – Self-Control
Day 28 – Self-Control Continued…
Day 29 – Staying Motivated With Exercise
Day 30 – Junk Food
Day 31 – Support
Day 32 – Saboteurs & Supporters
Day 33 – The Importance of Exercise
Day 34 – Running/Walking
Day 35 – Learning to Like Exercise
Day 36 – Becoming More Active
Day 37 – Secrets of Successful Dieters
Day 38 – Parties
Day 39 – Why Losing Weight is so Hard
Day 40 – Fat Cells
Day 41 – Controlling Your Biology
Day 42 – Emotional Expectations
Day 43 – Thermogenesis
Day 44 – Self-Monitoring
Day 45 – Raise Your Metabolism
Day 46 – High Risk Eating Situations
Day 47 – Eating Out
Day 48 – 20 Grams of Fat
Day 49 – Low Fat Tips
Day 50 – Using The Food Label
Day 51 – Glycogen
Day 52 – Soy & Weight Loss
Day 53 – Energy
Day 54 – Test Your Fitness
Day 55 – Goal Setting Review
Day 56 – Review of Key Points
Day 57 – The Week-end Eater
Day 58 – Getting More Out of Your Work-sheet
Day 59 – Making a Contract with Yourself
Day 60 – Emotional Health
Day 61 – Demanding More From Yourself
Day 62 – Caffeine & Your Diet
Day 63 – Stretching
Day 64 – Persistence
Day 65 – Asking The Right Questions
Day 66 – Good Fats & Bad Fats
Day 67 – Anxiety
Day 68 – Your Favorite Foods but Better
Day 69 – Favorite Food Continued…
Day 70 – Real and Emotional Hunger
Day 71 – Body Types
Day 72 – Aromatherapy
Day 73 – Sunlight
Day 74 – Meal Replacements
Day 75 – More Favorite Foods
Day 76 – The Scale
Day 77 – Yoga
Day 78 – Eating More Vegetables
Day 79 – Calorie Saving Tips
Day 80 – Depression
Day 81 – Endorphins & Serotonin
Day 82 – Restaurants - Hall of Fame & Shame
Day 83 – Dealing With Tough Times
Day 84 – Fiber
Day 85 – Quackery
Day 86 – Diets & Supplements
Day 87 – Responsibility
Day 88 – Goals & Expectations
Day 89 – Weight Loss Management
Day 90 – Review of Key Points
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