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Body Spirit Fitness
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Day 2 – The Daily Worksheet
Weight management takes planning! Whatever you are successful at, takes some
effort and preparation. Weight loss and weight management are no different.
The first part of your worksheet is designed to help you plan out your meals and
snacks for the day. The purpose of this is to make sure that you are prepared and
won’t succumb to impulse ordering or eating. By writing it down, your intention will be
burned into your subconscious and will further aid you in your weight control
management. If you are going to a restaurant to eat, you will want to make sure you
know the menu (i.e. Fax or Internet). We will be covering this more in the next few
days.
Snacks are a very important part of this equation. You should eat every four hours to
keep your blood sugar steady. Planning your snacks is the only way to prevent
compulsion snacking on unhealthy food. Make sure you have fruit or other nourishing
fare available to you. Not eating often enough, is probably the major cause of weight
management failure.
Planning this out, by writing it down, will keep your strategy fixed and ensure you have
nutritious low-fat, high fiber snacks available.
The exercise section of the worksheet has three parts: Duration, Aerobic, and
Resistance. This includes planning out how long you are going to exercise, the amount
of time you spend on aerobic and resistance exercise. Don’t get confused yet! We will
also cover this in great detail as the program progresses. The main point to remember
is: You need to make time every day to exercise, and this should include, both aerobic
and resistance exercises. Exercise will not just happen. Plan it out!
To begin, just start walking. I will be going into different exercises later, but walking is
something you can do now, without special equipment.
The third important key tool in this program is positive visualization. It is very
important to take some time to visualize yourself exactly how you want to be, and put
this image in your subconscious. This mental exercise should also include taking time
to be kind to you. Being aware of how you talk to yourself is crucial to your success.
This will also be covered in great detail. The key is to learn to be more loving and
accepting of yourself, and to change your self-image in your psyche.
OK I said I would try not to overwhelm you, so I am almost done with todays information.
Review each day's results. How did you do today? How can you improve? This is
where you write down your actions, and I do mean WRITE IT DOWN! Putting it on
paper is one of the most important aspects of this program. It makes you really see
and understand the positive and negative patterns that you have developed and are
now working through. The mind is the most powerful tool you have in this program.
Writing it down makes it more real and more fixed in your mind and subconscious.
To summarize today’s lesson:
1. Eat smaller meals, but eat every 4 hours. Keep your blood sugar level stable.
2. Plan out your meals for the day. Think ahead. Making a plan is one of the
most important reasons people are successful in their weight loss plan. USE YOUR
WORKSHEET EVERYDAY AND NIGHT!
3. Eat more complex carbohydrates, such as brown rice, whole wheat bread,
and whole-wheat pasta. All fruits and vegetables in their natural state are complex.
4. You want to keep your fat down to around 20-24 grams a day when you are
trying to lose weight or lower your cholesterol. That also means no butter, food cooked
in oil or fried. Don’t worry about counting fat grams; if you follow this program, you will
be less than 20 grams. (All fats should be unsaturated)
5. Exercise everyday - Aerobic and Resistance. Start by just walking, if
nothing else.
6. Visualize yourself thin, happy and healthy. Be kind to yourself!
7. Think of these changes as permanent, not a diet that you will ever go off of.
When you feel the changes that nutritious eating will bring, you will not want to stop
eating healthy. A perfect diet is approximately 65 - 80 percent carbohydrates, 10 - 25
percent protein and 10-15 percent fat. These whole healthy foods will fill you up, and
you won’t feel deprived as soon as you get used to eating foods that are good for your
health!
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: oat meal/skim milk, banana, coffee/tea with non-fat milk or non-
fat creamer = 1 carb 1 dairy 1 fruit
Snack: fat-free yogurt and fresh fruit = 1 fruit, 1 dairy
Lunch: tuna on whole wheat/ vegetable soup = 1 protein, 1 veg., 1 carb
Snack: meal replacement bar = 1 protein, 1 carb
Dinner: grilled Tempeh or other meat substitute/salad/corn/ whole apple
sauce =1 protein, 2 veg., 1 fruit
Total = 3 proteins, 3 carbs (starchy), 3 veg., 3 fruits, 2 dairy
For worksheet, Click Here
For Your Spirit:
'What drains your spirit drains your body. What fuels your spirit fuels your body.
Call back the energy you are wasting on events of the past.’
~C Myss
Weight management takes planning! Whatever you are successful at, takes some
effort and preparation. Weight loss and weight management are no different.
The first part of your worksheet is designed to help you plan out your meals and
snacks for the day. The purpose of this is to make sure that you are prepared and
won’t succumb to impulse ordering or eating. By writing it down, your intention will be
burned into your subconscious and will further aid you in your weight control
management. If you are going to a restaurant to eat, you will want to make sure you
know the menu (i.e. Fax or Internet). We will be covering this more in the next few
days.
Snacks are a very important part of this equation. You should eat every four hours to
keep your blood sugar steady. Planning your snacks is the only way to prevent
compulsion snacking on unhealthy food. Make sure you have fruit or other nourishing
fare available to you. Not eating often enough, is probably the major cause of weight
management failure.
Planning this out, by writing it down, will keep your strategy fixed and ensure you have
nutritious low-fat, high fiber snacks available.
The exercise section of the worksheet has three parts: Duration, Aerobic, and
Resistance. This includes planning out how long you are going to exercise, the amount
of time you spend on aerobic and resistance exercise. Don’t get confused yet! We will
also cover this in great detail as the program progresses. The main point to remember
is: You need to make time every day to exercise, and this should include, both aerobic
and resistance exercises. Exercise will not just happen. Plan it out!
To begin, just start walking. I will be going into different exercises later, but walking is
something you can do now, without special equipment.
The third important key tool in this program is positive visualization. It is very
important to take some time to visualize yourself exactly how you want to be, and put
this image in your subconscious. This mental exercise should also include taking time
to be kind to you. Being aware of how you talk to yourself is crucial to your success.
This will also be covered in great detail. The key is to learn to be more loving and
accepting of yourself, and to change your self-image in your psyche.
OK I said I would try not to overwhelm you, so I am almost done with todays information.
Review each day's results. How did you do today? How can you improve? This is
where you write down your actions, and I do mean WRITE IT DOWN! Putting it on
paper is one of the most important aspects of this program. It makes you really see
and understand the positive and negative patterns that you have developed and are
now working through. The mind is the most powerful tool you have in this program.
Writing it down makes it more real and more fixed in your mind and subconscious.
To summarize today’s lesson:
1. Eat smaller meals, but eat every 4 hours. Keep your blood sugar level stable.
2. Plan out your meals for the day. Think ahead. Making a plan is one of the
most important reasons people are successful in their weight loss plan. USE YOUR
WORKSHEET EVERYDAY AND NIGHT!
3. Eat more complex carbohydrates, such as brown rice, whole wheat bread,
and whole-wheat pasta. All fruits and vegetables in their natural state are complex.
4. You want to keep your fat down to around 20-24 grams a day when you are
trying to lose weight or lower your cholesterol. That also means no butter, food cooked
in oil or fried. Don’t worry about counting fat grams; if you follow this program, you will
be less than 20 grams. (All fats should be unsaturated)
5. Exercise everyday - Aerobic and Resistance. Start by just walking, if
nothing else.
6. Visualize yourself thin, happy and healthy. Be kind to yourself!
7. Think of these changes as permanent, not a diet that you will ever go off of.
When you feel the changes that nutritious eating will bring, you will not want to stop
eating healthy. A perfect diet is approximately 65 - 80 percent carbohydrates, 10 - 25
percent protein and 10-15 percent fat. These whole healthy foods will fill you up, and
you won’t feel deprived as soon as you get used to eating foods that are good for your
health!
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: oat meal/skim milk, banana, coffee/tea with non-fat milk or non-
fat creamer = 1 carb 1 dairy 1 fruit
Snack: fat-free yogurt and fresh fruit = 1 fruit, 1 dairy
Lunch: tuna on whole wheat/ vegetable soup = 1 protein, 1 veg., 1 carb
Snack: meal replacement bar = 1 protein, 1 carb
Dinner: grilled Tempeh or other meat substitute/salad/corn/ whole apple
sauce =1 protein, 2 veg., 1 fruit
Total = 3 proteins, 3 carbs (starchy), 3 veg., 3 fruits, 2 dairy
For worksheet, Click Here
For Your Spirit:
'What drains your spirit drains your body. What fuels your spirit fuels your body.
Call back the energy you are wasting on events of the past.’
~C Myss
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