12-week Programme to a Winner’s image
Being disciplined to exercise on a regular basis
This is not a diet or weight loss programme.
Working to transform your body of that perfect image you have in your mind by working with your mind.
This programme is designed to help you finally live in the body you want to live in. It is your body and you control it. Let’s start working with our mind to be the best we can be and achieve –
“Looking great and feeling great – getting you healthy from the inside out”
Stop agonizing about how you are going to lose the weight, start thinking about building a new model. How do we do that? Firstly by creating the image of you at your perfect weight in your mind.
If you are currently working with a dietician/ nutritionist / exercise programme then this programme will certainly work in harmony with that so please do not stop any of the programmes you are on.
If you are not currently on a particular nutrition/lifestyle programme I can recommend a great one that enables your body to be in a Ketosis state for burning unwanted fat not muscle. The programme is called Healthpointe 2.0 – Click on this link (https://files.acrobat.com/a/preview/bf57451c-d5af-40ec-8b12-d370e8bac80c) which is a proven weight loss concept in a simple and easy to use programme that will also work in harmony with my programme. For more information please contact Cathy Kerr at firstname.lastname@example.org
In this programme we will tackle the Problem of being disciplined to exercise on a regular basis.
Why do we need to exercise?
We know that regular exercise improves our quality of life. Exercise helps to strengthen our metabolism which we need if we want to maintain a healthy weight, it improves blood circulation around our body and so many more advantages. It helps us feel good especially when we have finished a workout because our body releases endorphins which improves our minds. It changes our mood, positive thoughts and emotions. The overall physical and mental feeling improves every week.
Your diet/exercise programme has been working well up to this point and you have released some weight but you are now losing interest and it seems to be a huge mountain that you have to climb over and you are not sure if you can do it, or not sure if you want to continue to try. Due to commitments beyond your control you have missed an gym/exercise session and before you know it you have missed quite a few and then you start listening to those voices that maybe saying “Oh well there is no point continuing now as you have missed too many” or “I am far too busy with work now to find the time” or “I cannot get up one hour early and exercise – I am far too tired” and the excuses just grow and grow. Let’s face it, we have all been there, some of us more than once over the years and we have not been happy with ourselves because of it. We have given up before we have reached our goal.
Maybe you are feeling fed up. You work out and then your body still looks the same. You work out and then eat the wrong foods during the day so that exercise is just a wasted effort. You look at your body and because it is not the body that you are expecting at this point in your programme or diet you are feeling annoyed.
Discipline is about giving yourself a command and sticking to it. Persistence is the key form the habits that achieve success.
I know that it is hard in the beginning but with continuous habit forming steps exercise can be a normal part of your everyday life.
Don’t give up now – I would like to help you move passed this point so that you can achieve that weight loss goal.
You don’t have to know how you will do it, you just have to know two things- where you are going and that you will get there.
In this programme I would like to concentrate on the following to provide some real answers to change the way you are thinking when you are releasing weight.
- I will give you the answer to help understand why you need to be disciplined to exercise on a regular basis.
- Look at the reasons why you decided to start that diet
- How the mind and body works – the tools to successfully lose the weight and never go on another diet again for the rest of your life
- Provide some daily mental growth exercises
I am looking forward to working with your over the next 12 weeks as we will be looking at five main areas that your mind is currently controlling:
- Goal – What do you REALLY want?
- Keep Moving Forward
- How do you see yourself? Setting the Image your hold in your mind into reality
- Our Body’s Internal Engine
- Do your habits serve you?
- Believe in yourself- have faith
Goals – What do you REALLY want?
What is a goal? A goal is something that you want that you have never done before. The goal comes from within, a place that you didn’t know existed to make you grow. The goal has to inspire you so much that nothing is going to stop you from achieving it.
You have made a decision and you are ready to start on this journey. Let me ask you – have you set a goal for yourself? Because if you have not set a goal then you have nothing to work towards.
Let me ask you this question – What is it you would very much like to achieve more than anything else, something that you really want with your heart and soul.
Take a few quiet moments to really think and visualize your ideal body and ideal weight and how that makes you feel now as you have reached your goal. Fantasize and create the picture in your mind of how you look in that dress that you want to wear when you have reached your goal.
Keep and hold that picture in your mind – have faith and believe that you can achieve it. Are you willing and able to do whatever is required to reach your goal?
Write out your goal on a card and read it as many times as you can throughout the day. Why do we do this – because you are cementing that beautiful picture in the recesses of your mind so that your mind will think that you have already achieved it.
Exercise to complete:
Write out your goal statement and also your list of action steps for the week.
Your goal statement should be as follows:
MY GOAL by …………………………………………………………….20……
I’m so happy and grateful now that…….
List of action steps that I take this week to move towards my goal –
Keep Moving Forward
3 things you will learn from this lesson
- How to turn a negative behaviour/thought into a positive behaviour/thought
- A repeatable process to change any habit
- A strategy to covert negative habits into positive results
How many times when you have been on a diet and you see a piece of cake, you know you shouldn’t but you eat it anyway? There is a difference between knowing what you should do in this situation and doing what you know you should do. We do things we don’t want to do and get results we don’t want to get – but we still do them anyway. Why is this so? To bridge this gap between the knowing and the doing we have to understand what we are about (understand oneself) and change the Paradigms that are controlling your results.
Knowing is not enough to get results. Results come from behaviour and behaviour is caused by the paradigm. Paradigms are just the way we have been programmed since birth. During the course of the next 12 weeks, I will show you how you can change that programming to get the results you desire.
Write out in as much detail as possible a description of a situation where you are not getting the results you want in respect to releasing weight, it could be similar to that example of the piece of cake.
Now in as much details as possible describe the same situation but in the way you truly want it to be, for example, if you were describing that piece of cake again, describe how you felt when you did not eat that cake or if your situation was about exercise or going to the gym – clearly write this description in the present tense
Now review the results you described above. How did it make you feel?
You need to do this exercise every time you are at a situation where you are not getting the results.
What you are doing here is re-programming. You are learning to understand that your actions causes either a negative or positive response. We want to replace all actions that are negative and by writing down your goal, and your list of actions and reading them often you are re-programming your mind so that your positive actions will become everyday habits/paradigms that you no longer have to consciously think about but will be on automatic pilot, just like brushing your teeth or having a shower every day.
How do you see yourself?
You have your goal that you would like to reach. For now I want to concentrate on is the process of changing the way you think first and then the weight release will happen. I would like to help you build a clear image of you looking and feeling fantastic.
You must develop a new way of speaking to yourself and others. Otherwise you will sabotage yourself with negative self-image dialogue e.g. stop using the word “dieting” and “losing weight”. You do not want to diet, what you want is to be at a healthy weight so we need to focus on that.
What is your self-image?
We go through life unaware of the image we have of ourselves and it is this self-image that influences every part of our life. If we have a negative image of ourselves then our results in life will be negative.
We have two images, one that we project to the world, the way we walk, talk dress etc., the other one is the picture we hold inside.
In the centre of our consciousness there is an image of perfection but unfortunately this image is bogged down by our paradigms, doubts about oneself and insecurities so that our perfection rarely shines through.
A confident individual has an understanding of who they are, they understand their personality, spirituality, they understand the power of their mind, they understand themselves and they like themselves and have a good opinion and have a good self-image. A person who is critical of themselves has a very poor self-image.
The image you see in the mirror is just a physical reflection, it is the outer expression of the inner image and as we alter the inner image the outside begins to change.
Suppose for a moment that the image we have when we look into the mirror is that of a person who is overweight.
Where did this image come from?
This image has been passed down both genetically and environmentally in our sub-conscious mind when we were born. This image developed through listening to your relatives, other people, the news, radio and this image was also planted at conception which is why we look like our relatives, why we have the same habits, ideas, why we like the same food.
It is this image that we have of ourselves that we need to change so that you will never ever need to go on a diet again for the wrong reason the rest of your life.
You hate what you see in the reflection in the mirror and you have made the decision to go on that diet.
What happens when you go on a diet?
You starve yourself, you cut out all of the foods that you love, and you cut out all of the foods you think that makes you fat such as chocolate etc. because you think that all of those foods is the cause of your weight gain.
WRONG it is the image that you hold of yourself that is making you fat.
You can try dieting over and over again and attempt to change the outside appearance but nothing will happen until you change what is going on inside.
These exercises are designed to make you really think about the self- image you have of you.
Remembering we have two images we project –
- Sit down in a quiet place and write down a description you have of yourself as if you were looking into a mirror.
- Next write down a description of the image you project to the outside world.
- Is there any difference between the image you project to the outside world and how you really feel about yourself?
- How do you feel about yourself – be honest?
- Do you have a positive or negative self- image of yourself?
- What is that inner voice saying to you about you?
- Write down a description of the qualities you admire in a person that has a very positive self- image of themselves.
- What are their self-image qualities you would like to have?
- I would like you to embrace those qualities and see them in you.Act as if you are that person and embrace this new positive self-image. Think of it as your movie and you are the star. Embrace this new positive self-image into your sub-conscious mind because your sub-conscious mind will accept anything you place in there. Become that person you want to be.
- Start to imagine how wonderful you feel and imagine what your new image will be like in 3 weeks, 3 months or 1 year from now. See yourself in the clothes you want to wear, see yourself already at that perfect weight.Picture yourself having more energy and people complimenting you.
Write this description on a card – the weight you want to be, the size clothes you will wear and how you will look and feel. Create affirmations using the words like releasing weight, enjoying healthy foods, perfect weight and lots of energy.
Read your card and affirmations several times a day. See yourself as already at that perfect weight and looking fantastic. Become emotionally involved with this new image of yourself.
Do this for the next 12 weeks of the programme because we are planting this new image in our sub-conscious mind and the sub-conscious mind accepts anything we plant in there.
Our Body’s Internal Engine
What is a Cybernetic Mechanism?
This mechanism is like a thermostat. We all have the same thermostat but works differently for each of us. Think of it like this way, the thermostat in your air conditioning unit is set to a specific temperature. If you open a window the hot air comes in and the temperature rises. Immediately the thermostat kicks in and starts the air conditioning and brings the temperature back down to the set temperature.
When a person who is overweight goes on a diet without altering their self-image (thermostat) – any weight loss will be temporary. The self- image being a cybernetic instrument measures the deviation from the set goal and immediately corrects the course. The weight that was lost is automatically found.
How many times has this happened to you?
This is the reason why YoYo Dieting does not and will not work.
Your self-image is a cybernetic mechanism, the image you hold of yourself sets the boundaries of your life. If you have a small self-image of yourself then you are surrounding yourself with a tiny box that is limiting you. You want to build a great self-image so that there will be no limitations to what you can achieve in all areas of your life.
Your build your personality, your behaviour and your circumstances on your self-image. This is the basis of who you are. Your experiences to this point in your life just reinforce the image you are holding in your mind. The good news is that you can change the direction of your life just by changing your self-image and that cybernetic mechanism. How do we do that – well by changing the mental picture you have of yourself and this is what this programme is designed to do.
You are unique as there is no-one else on this planet like you.
Focus on the following:
- Negative Images shrinks your self-image. Use only positive thoughts which will enable you to become confident which will help you succeed in life
- There is a Success Mechanism within you to steer your productive mind if you let it. Forget about the times you have not succeeded with your previous diet attempts – you cannot succeed with negative feelings. Remember that you are not a failure because you have not succeeded in the past
- Use your imagination constructively and not destructively. Go through your life script daily to reinforce those images into your mind
- Think and act creatively. Live and concentrate on the present not in the past
- Learn to relax. Find some good information on meditation so that you can learn to relax and get rid of daily stress. Forget your past failures by refusing any negative feelings of yesterday
- The power of belief – believe you can succeed and you will act that part. Beliefs are habits. Remember to get rid of any negative beliefs about yourself. By reprogramming your beliefs/paradigms you will live a happy and successful life
- Be happy about your progress. Happiness is a habit, it is just as easy to be happy than unhappy. Being happy sends good vibrations throughout your body
- Learn to be your own plastic surgeon by removing those negative feelings within you and replacing them with positive self-image pictures
- When you become a little overwhelmed or stressed – learn to turn that negative situation into a positive one. Remember our exercise in writing out the description of a situation we did not want and replacing it with a positive description. There is an upside to every negative situation – look for the positive
- Being a winner is just as easy as being a loser. Refuse to let negative feelings shrink your image.
When we use our success mechanism we know where we are going, the direction of achieving our goal. We have a better understanding of ourselves. When we are faced with a situation of self-doubt from others around us, know that we have developed the courage, self- acceptance and self -confidence to continue on the path of your success no matter what.
With that new improved strong self-image, frustration, insecurity and uncertainty is no longer present in our everyday life.
Be a winner by being yourself because you were put on this earth to be a success. Be a winner by selecting realistic goals to reach fulfilment. Use your success mechanism to achieve your goals.
Do your habits serve you?
What are Paradigms?
Paradigms are a multitude of habits that have been formed since birth. Our whole life is habitual. When we first wake up in the morning, we do things without thinking about them. We follow the same pattern. We do not think about dressing or cleaning our teeth do we, because we just do them by habit?
This is where the self-image we have of ourselves is born, in the early stages of life through people, radio, television and family. You can understand why these paradigms are such an important part of our life and our results in our life to this moment.
Paradigms and Cybernetic mechanism are both control systems and operate essentially on the same principle. Both maintain a definite course of action and will not deviate from the course that has been established. In order to achieve the results we want and in this case it is weight release, then we have to change that paradigm that is locked up in our sub-conscious mind.
In the exercise on Self-Image one of the exercises was to write your own movie script. Why did I want you to do that? Because as human beings we think in pictures and we need a picture to work with. The movie was a collection of pictures.
I am going to give you a description as a picture of our mind so that you can understand why the mind is so important and governs everything that goes on in our life whether that is weight release, finances, relationships etc.
If we draw a large circle, draw a line across the middle and divide this circle into two, the top part of the circle will represent our Conscious Mind and bottom part of the circle represents our Sub-Conscious mind. Now the Conscious mind is our thinking mind, our educated mind and it is the location for our intellect. The conscious mind has the ability to choose, accept or reject anything that flows into it. Over the years we gather information from our school and higher learning, life experiences and through our sensory factors, hear, see, taste, touch and smell. Even though we have all of this information and we know how to succeed it does not mean that we are going to do it.
Our Sub-Conscious mind is the emotional mind. This is the part that controls our behaviour and causes us to do what we do, in other words it causes us to behave in a certain way. Whatever we plant in our sub-conscious mind grows. The sub-conscious mind must accept everything that is planted in it, it has no ability to choose. It cannot differentiate between what is real or imagined so any image we build, the sub-conscious mind will accept.
When we are talking about our paradigms or habits these are fixed into our sub-conscious mind and here lies the answer to why we do and behave the way we do. This is the part of the mind that we need to focus on and change in order to achieve what we want in our life. Our sub-conscious mind operates by Law. It is the thoughts we think that produces the feelings we get and the actions we take to get the results we want. If we are holding a bad self-image in our sub-conscious mind, then that is the exact result you will get.
So our sub-conscious mind is controlling our behaviour and our self- image and if we want to change our self-image this is what we need to do:
- Fantasize – you now have written down a description of your vision of your new self-image, your movie. Compare that to where you are now in your life.
Ask yourself – What do I need to change in my life to make this happen?
Do I need to alter my appearance, or act differently?
You have to become that person in your movie. Act as if you already have your new winning image.
Are you willing to do whatever it takes to reach your new self-image?
Are you able to do this? Even if you hit a plateau or stumbling block, are you willing and able to continue pushing away all obstacles?
The only way to change a paradigm is by repetition. Reading the same thing, writing the same thing so that the bad paradigm we are trying to get rid of becomes weaker and the new stronger one takes over and finally wins. Think of it like this, you are looking at a landscape you have never seen before. Your mind does not recognise this landscape because it is new. In order to show the mind that the landscape is not new you have to look at it a few times so that your mind will recognise that this landscape is not new. It is the same with the new self-image. Your mind does not recognise it at this stage but with repetition, planting the picture of the new image over and over again in your mind, it will then recognise this image as the only one and accept it.
You have planted this new winning image in your sub-conscious mind and because it cannot reject, the new paradigm takes over and finally wins.
This new winning self-image rejoices in winning this particular mind game.
Read over your movie script every day. Start to become emotionally involved with that new image of yourself. Act as if you have achieved and it is real right now.
When I ask you to answer question one in your exercises, you will have a list of all of the things that you do not like about yourself. This exercise is to get rid of all of the negative things and replace them with positive. We want to install only the positive into your mind.
I would like you to tackle them one at a time and starting with this phrase:
I am so happy and grateful now that…………………………………………
As we are trying to get rid of the negative and replace it with a positive affirmation, we need to read or write it out everyday because it is this repetition that plants the new one into the sub-conscious mind remembering that what we plant in there, it will accept and will be real.
This is the one I personally used for the paradigm I was having an issue with and that I wanted to get rid of:
I am so happy and grateful now that….
I am releasing the weight to reach …kgs which is my new normal weight.
If you are a person that loves affirmations then you might find these very useful to write down
“I believe in myself”
“I am Thinner and Thinner with each minute of the day”
“I am in control and have the power to change my life”
“I am in control of what I eat”
“I respect my body”
“I will achieve my goals and nothing will stop me”
“I am living in a happy and healthy body”
“I am releasing the weight”
“I am already at my perfect weight”
“I am looking and behaving in a healthy way”
I personally use this one: I am so happy and grateful now that….
I am releasing the weight to reach …kgs which is my new normal weight.
Have fun and make up your own keeping in mind that paradigm you wish to change and read it every day for the next 12 weeks of the programme.
Believe in yourself – have faith
The definition of Praxis is the integration of belief with behaviour.
If you want to succeed and want better results you have to believe that it is possible. No different from the decision that you made to go on a diet. It is one thing starting it but you have to 100% believe that you can achieve and reach your desired outcome.
You have been given daily, weekly exercises but if you have not the belief that you can achieve it – it will not happen. You will never go beyond where you believe you can go. It is your belief on a deep sub-conscious level that controls your behaviour. There is a difference between wishing for a thing and being ready to receive it, and you will not be ready for a thing until you believe you can acquire it. Our belief system is based on our evaluation of something and if we re-evaluate a situation, our belief about that situation will change.
Why do people say that they believe in something but their behaviour would indicate they do not believe? We have belief on two levels. We have a belief in our Conscious Mind based on logic and what is impressed upon us through what we see, hear, taste, touch and smell. We also have belief on a very deep level in our sub-conscious level that controls our behaviour which is all part of our paradigms.
Are you capable of achieving the weight release you desire? The truth is you are capable of doing anything but you have to believe that you can do it. If you do not believe you can do it then it will not happen.
In this programme we have spoken a number of times about how negative habits are destructive and how we have to replace them with positive feelings and habits and how these habits are firmly placed in our mind. You see our mind operates by law. The thoughts that we internalise set up a vibration which causes the action, which then causes a re-action. It is the action – re-action that causes the results we are getting in our life.
If my thoughts are in a positive way this will set up a positive vibration in my body and positive results.
You have your goal to release weight and now you have to believe in yourself to achieve that goal. Change your paradigms by following the exercise given to you, so that you have belief on a sub-conscious level.
The acronym for Praxis where X is the unknown factor
Profitable Results And Power In Spirit = get into the spirit of it.
Praxis and Belief – are two very important words. Believe and you will succeed. All things are possible if you believe.
Look at your goal card – read it as often as you can throughout the day because this plants the idea in your mind that this is here right now – in the present.
“Positive thinkers get positive results” – Norman Vincent Peale
Watch these video at least once per day for the next 12 weeks.
Write out your goal on a card and look at it as many times as you can through each and every day
Complete your daily and weekly exercises
Watch the videos at least once per day
Set up your weekly coaching calls
Your whole body is being re-created every few months. The body you are living in now is not going to be the body you will be living in in a year from now. You can re-create healthy cells so that you change the results you have been getting to this point. Hold that image of perfect weight and health and that is just the way it will be. That is Law.
My mentor Bob Proctor once said “When we change the way we think we change our lives. What most people don’t understand is how powerful our thinking is and how involved it is in our health crises. ”