MODULE ONE
get to know the truth about what is possible
ACTION STEP
In your Body Built By Love designated journal, record all of the limiting beliefs about your body, your weight, food or fitness that come up for you today.
Notice when you have thoughts like...
"I shouldn't eat that or I shouldn't have eaten that."
"I can't have that."
"I want my body to look like this but don't actually believe I can."
"I believe that it can work for someone else but not for me."
"Because I ate that, I need to go workout now."
etc. etc. etc. WRITE IT DOWN.
What thoughts do you have about why you can't have the weight, body, health that you want?
Share what comes up for you after this video.
** I talk about the course being 8 weeks in this video. This was filmed before the additional 4 weeks were added. This is a 12 week course. **
In your Body Built By Love designated journal, record all of the limiting beliefs about your body, your weight, food or fitness that come up for you today.
Notice when you have thoughts like...
"I shouldn't eat that or I shouldn't have eaten that."
"I can't have that."
"I want my body to look like this but don't actually believe I can."
"I believe that it can work for someone else but not for me."
"Because I ate that, I need to go workout now."
etc. etc. etc. WRITE IT DOWN.
What thoughts do you have about why you can't have the weight, body, health that you want?
Share what comes up for you after this video.
** I talk about the course being 8 weeks in this video. This was filmed before the additional 4 weeks were added. This is a 12 week course. **
ACTION STEP
In your Body Built By Love journal, record the answers to these questions.
1. When was the first time that you didn't feel beautiful? Who was the first person that you can remember who said you weren't? What was the first thing that made you think you weren't beautiful?
2. Do you remember the first time that you didn't like how you looked? Why did that come up? What was the experience that lead to that?
3. What parts of your body do you love? Go in detail! (Write the feelings that come up when you go to do this, usually it's challenging to talk about what we love about our bodies).
4. What would someone would say is your best trait? What do you think is unique about you? If you don't know, ask friends & family!
5. Think of someone you love, admire & look up to. Write your favorite thing/s about them. (Watch the video for the last part of this - this is my favorite!!).
In your Body Built By Love journal, record the answers to these questions.
1. When was the first time that you didn't feel beautiful? Who was the first person that you can remember who said you weren't? What was the first thing that made you think you weren't beautiful?
2. Do you remember the first time that you didn't like how you looked? Why did that come up? What was the experience that lead to that?
3. What parts of your body do you love? Go in detail! (Write the feelings that come up when you go to do this, usually it's challenging to talk about what we love about our bodies).
4. What would someone would say is your best trait? What do you think is unique about you? If you don't know, ask friends & family!
5. Think of someone you love, admire & look up to. Write your favorite thing/s about them. (Watch the video for the last part of this - this is my favorite!!).
the truth about goals
ACTION STEP
In your Body Built By Love designated journal, record the answers to these questions.
1. What do you want most (in terms of your body & health)?
2. What would having that do for you? What will it look like? What in your life will change? (Be SO specific and clear and write as if anything can happen)
3. What's stopping you or standing in your way of you having that? (post this on the facebook page)
4. Do you feel that you're worthy of having what you wrote for question 1? (be as honest as possible)
5. How would your life be different if you had that? What would that be like? What parts of your life would be different? (get crystal, crazy clear on this)
6. What's the first action step that you can take to having this?
***Repeat these questions 3 times total for 3 different things that you want for your body & health***
In your Body Built By Love designated journal, record the answers to these questions.
1. What do you want most (in terms of your body & health)?
2. What would having that do for you? What will it look like? What in your life will change? (Be SO specific and clear and write as if anything can happen)
3. What's stopping you or standing in your way of you having that? (post this on the facebook page)
4. Do you feel that you're worthy of having what you wrote for question 1? (be as honest as possible)
5. How would your life be different if you had that? What would that be like? What parts of your life would be different? (get crystal, crazy clear on this)
6. What's the first action step that you can take to having this?
***Repeat these questions 3 times total for 3 different things that you want for your body & health***
THE TRUTH ABOUT WHAT'S BLOCKING YOU
ACTION STEP
In your Body Built By Love designated journal, record the answers to these questions.
1. What are you hard on yourself about? What are the things that you beat yourself up on, on a daily basis? What have you beat yourself up about today?
2. What words do you use often that aren't positive?
Common words to remove:
Can't
Should
But
Have To
3. What fears do you have about this course?
4. What do you fear might go wrong?
5. Who told you that you aren't good enough? Was it you?
In your Body Built By Love designated journal, record the answers to these questions.
1. What are you hard on yourself about? What are the things that you beat yourself up on, on a daily basis? What have you beat yourself up about today?
2. What words do you use often that aren't positive?
Common words to remove:
Can't
Should
But
Have To
3. What fears do you have about this course?
4. What do you fear might go wrong?
5. Who told you that you aren't good enough? Was it you?
THE TRUTH ABOUT GLITTER LITTER
ACTION STEPS
In your Body Built By Love designated journal, build your list of "glitter litter". Post it on the Facebook page.
Go into your phone and program every new glitter litter sentence into your reminders app and let the reminders pop up every hour on the hour.
In your Body Built By Love designated journal, build your list of "glitter litter". Post it on the Facebook page.
Go into your phone and program every new glitter litter sentence into your reminders app and let the reminders pop up every hour on the hour.
MODULE TWO
MASKS
PAIN.JOY FOOD MOOD
ACTION STEP
Complete the Food Mood Exercise Every Day This Week!
1. What foods do you link joy and comfort to? Why?
2. What foods do you like pain to? Why?
Complete the Food Mood Exercise Every Day This Week!
1. What foods do you link joy and comfort to? Why?
2. What foods do you like pain to? Why?
| food-mood_exercise.pdf |
HOW TO FILL YOUR CUP WITH CONFIDENCE
ACTION STEP
In your Body Built By Love designated journal, record the answers to these questions.
1. What do you do in your life that makes you feel most aligned? What's the thing that makes you feel amazing?
2. What's the thing you feel most beautiful doing?
3. Do you feel that you give yourself enough attention?
4. Do you take enough time for yourself?
5. If you answered no, why don't you take enough time for yourself? (Please post your response on the facebook page)
6. What do you feel could bring you great joy? What is one thing you always want to do but put off?
In your Body Built By Love designated journal, record the answers to these questions.
1. What do you do in your life that makes you feel most aligned? What's the thing that makes you feel amazing?
2. What's the thing you feel most beautiful doing?
3. Do you feel that you give yourself enough attention?
4. Do you take enough time for yourself?
5. If you answered no, why don't you take enough time for yourself? (Please post your response on the facebook page)
6. What do you feel could bring you great joy? What is one thing you always want to do but put off?
ACTION STEP
In your Body Built By Love designated journal, record the answers to these questions about your body story.
1. Pick and write down the 3 MAIN women that you looked up to as you grew up. Who were the women who were the most impactful on your view of your body?
2. What were the main things she would say about her body and about her weight? What were the main things you always heard her saying? What did you hear her constantly saying about her weight or how her body looked, etc.
3. What were the main stories that you would hear these women repeat about themselves? What did you hear people say about her?
4. How have these thoughts, stories and beliefs that you heard from these women affected your own view of your body?
5. What would you have to say or think or believe for these stories to become untrue?
6. What do you believe about your body? What do you believe and feel about your weight? How can you prove that untrue? What would you have to think, say, or believe for that to be proved untrue?
* Now, create new glitter litter for everything you wrote down. Take every thought, belief, or phrase and flip it. Add a bridge if necessary. * Repeat these constantly, especially first thing waking up and right before bed.
Post your biggest insights from today's video on our Facebook page.
In your Body Built By Love designated journal, record the answers to these questions about your body story.
1. Pick and write down the 3 MAIN women that you looked up to as you grew up. Who were the women who were the most impactful on your view of your body?
2. What were the main things she would say about her body and about her weight? What were the main things you always heard her saying? What did you hear her constantly saying about her weight or how her body looked, etc.
3. What were the main stories that you would hear these women repeat about themselves? What did you hear people say about her?
4. How have these thoughts, stories and beliefs that you heard from these women affected your own view of your body?
5. What would you have to say or think or believe for these stories to become untrue?
6. What do you believe about your body? What do you believe and feel about your weight? How can you prove that untrue? What would you have to think, say, or believe for that to be proved untrue?
* Now, create new glitter litter for everything you wrote down. Take every thought, belief, or phrase and flip it. Add a bridge if necessary. * Repeat these constantly, especially first thing waking up and right before bed.
Post your biggest insights from today's video on our Facebook page.
MALE ROLE MODEL BODY STORY
ACTION STEP
In your Body Built By Love designated journal, record the answers to these questions about your body story.
1. Who are the 3 MAIN men who have had the biggest impact and influence on your outlook about your body and your health?
2. What would they say, speak about or what was the story they would tell about their body or your body in health? About food? About health? And about fitness?
3. What was one thing they said to you that has always stuck with you? What's something that you've thought about ever since they said it? How has that affected your view of your own body? How do you want that to be different & what would it look like for that to be different? What would you have to say, believe, think, speak or write for that to be proved untrue?
* Now, create new glitter litter for everything you wrote down. Take every thought, belief, or phrase and flip it. Add a bridge if necessary. * Repeat these constantly, especially first thing waking up and right before bed. Practice it daily.
Post in the Facebook group:
What do you love the most about this video? What did you find most helpful? What was your biggest take away from today's video?
In your Body Built By Love designated journal, record the answers to these questions about your body story.
1. Who are the 3 MAIN men who have had the biggest impact and influence on your outlook about your body and your health?
2. What would they say, speak about or what was the story they would tell about their body or your body in health? About food? About health? And about fitness?
3. What was one thing they said to you that has always stuck with you? What's something that you've thought about ever since they said it? How has that affected your view of your own body? How do you want that to be different & what would it look like for that to be different? What would you have to say, believe, think, speak or write for that to be proved untrue?
* Now, create new glitter litter for everything you wrote down. Take every thought, belief, or phrase and flip it. Add a bridge if necessary. * Repeat these constantly, especially first thing waking up and right before bed. Practice it daily.
Post in the Facebook group:
What do you love the most about this video? What did you find most helpful? What was your biggest take away from today's video?
THE KEY TO CONFIDENCE
ACTION STEP
In your Body Built By Love designated journal, record the answers to these questions about your body story.
1. What can you do to believe it before you see it?
2. What are the new stories about yourself that you now believe? REPEAT them. Repeat it in a post on the Facebook group.
3. What are your new beliefs about your body??
4. Start expecting miracles to happen every day. Write down the miracles that happened in your life today?
In your Body Built By Love designated journal, record the answers to these questions about your body story.
1. What can you do to believe it before you see it?
2. What are the new stories about yourself that you now believe? REPEAT them. Repeat it in a post on the Facebook group.
3. What are your new beliefs about your body??
4. Start expecting miracles to happen every day. Write down the miracles that happened in your life today?
MODULE THREE
THE FAT SUIT
UPGRADE LIMITING FOOD BELIEFS
ACTION STEPS
In your Body Built By Love journal, write down the answers to these questions.
1. Does eating healthy food excite you?
2. Why is that? Go into detail on this.
3. Does unhealthy food excite you?
4. Why is that?
5. What beliefs and fears do you have about eating healthy food?
6. How did your mom and/or female role models talk about having healthy food?
7. How did the men who influenced your life talk about healthy food?
8. How did your Mom and/or female role models talk about unhealthy food? What would you hear them often say? What tone did they use when they talked about unhealthy food?
9. How did your Dad and/or main male influences talk about unhealthy food? What would they say frequently? What tone did they use?
10. What are your most frequent thoughts about food? When you see food or are eating a meal, what do you think about?
11. Do you stress after you eat? Is it immediately after, 2 hours after you eat, before you sleep?
12. Do you ever feel like a failure after eating?
13. Now that you're eating healthier because of this course are you having more food guilt or less food guilt? Are the thoughts that you're having about food changing in a positive way or a negative way? Write as much as you can about this!
14. Pick out the number one limiting food belief you have; the one that is the most emotional. How will having that belief about food affect you 5 years down the line? Who have you shared this limiting belief with? Now write how having this belief will negatively affect you 10 years from now. If you keep believing this, will your life be worse or better? How will your life be different if you keep this belief 20 years down the line? Who will be affected?
<<< Now flip that limiting food belief to a positive, empowering belief. >>>
15. How will your life be different 5 years from now if you choose to create and embody this new belief? What parts of your life will improve? What things will get better? How will your life and the lives of your friends and family improve 10 years down the line because of this new belief? How will your life be better 20 years from now, if you take on this new positive belief about food?
16. Because of these insights, what gets to change and why??
Now go back and apply this to all of your limiting food beliefs. It may take you a lot of time but I promise you this is worth it. Make time for this. It will change your future for the better. Don't skip it.
Check in with the group on this - what was the biggest takeaway from this video?
In your Body Built By Love journal, write down the answers to these questions.
1. Does eating healthy food excite you?
2. Why is that? Go into detail on this.
3. Does unhealthy food excite you?
4. Why is that?
5. What beliefs and fears do you have about eating healthy food?
6. How did your mom and/or female role models talk about having healthy food?
7. How did the men who influenced your life talk about healthy food?
8. How did your Mom and/or female role models talk about unhealthy food? What would you hear them often say? What tone did they use when they talked about unhealthy food?
9. How did your Dad and/or main male influences talk about unhealthy food? What would they say frequently? What tone did they use?
10. What are your most frequent thoughts about food? When you see food or are eating a meal, what do you think about?
11. Do you stress after you eat? Is it immediately after, 2 hours after you eat, before you sleep?
12. Do you ever feel like a failure after eating?
13. Now that you're eating healthier because of this course are you having more food guilt or less food guilt? Are the thoughts that you're having about food changing in a positive way or a negative way? Write as much as you can about this!
14. Pick out the number one limiting food belief you have; the one that is the most emotional. How will having that belief about food affect you 5 years down the line? Who have you shared this limiting belief with? Now write how having this belief will negatively affect you 10 years from now. If you keep believing this, will your life be worse or better? How will your life be different if you keep this belief 20 years down the line? Who will be affected?
<<< Now flip that limiting food belief to a positive, empowering belief. >>>
15. How will your life be different 5 years from now if you choose to create and embody this new belief? What parts of your life will improve? What things will get better? How will your life and the lives of your friends and family improve 10 years down the line because of this new belief? How will your life be better 20 years from now, if you take on this new positive belief about food?
16. Because of these insights, what gets to change and why??
Now go back and apply this to all of your limiting food beliefs. It may take you a lot of time but I promise you this is worth it. Make time for this. It will change your future for the better. Don't skip it.
Check in with the group on this - what was the biggest takeaway from this video?
BODY BARCODE AND FOOD FREEDOM GUIDE
ACTION STEPS
<<< Be present while you eat. >>>
<<< Eat with a purpose. >>>
<<< Put your fork down after each bite. >>>
<<< Actually taste the flavors of the food. >>>
<<< Instead of looking at calories, look at the ingredients. >>>
FOOD FREEDOM GUIDE
Clean out your pantry! Throw out anything that doesn't serve you. When you throw something away, say "I'm worthy of food that serves me, nourishes my body and makes me better. I deserve to feel my best. I'm eating food that makes me glow from the inside out."
Check in with the group - what was the biggest takeaway from this video? Let us know when you do the Food Freedom Pantry Clean-out. Let's celebrate!!
<<< Be present while you eat. >>>
<<< Eat with a purpose. >>>
<<< Put your fork down after each bite. >>>
<<< Actually taste the flavors of the food. >>>
<<< Instead of looking at calories, look at the ingredients. >>>
FOOD FREEDOM GUIDE
Clean out your pantry! Throw out anything that doesn't serve you. When you throw something away, say "I'm worthy of food that serves me, nourishes my body and makes me better. I deserve to feel my best. I'm eating food that makes me glow from the inside out."
Check in with the group - what was the biggest takeaway from this video? Let us know when you do the Food Freedom Pantry Clean-out. Let's celebrate!!
DEEP DRIVE INFORMATION
ACTION STEPS
In your Body Built By Love journal, write down the answers to these questions.
1. Think of a habit, something that you do daily; what's the reason that you do this daily? What drives you to do it?
2. What healthy habits do you usually push aside for later? Go in detail on this.
3. What momentary pain do you associate to that habit?
4. What will bring you more joy in that moment?
5. How can you flip it? How can you associate more joy than pain to this? How can you feel inspired and motivated about this?
6. What gets to change?
7. What is your first action step to changing it? Post this in the group.
In your Body Built By Love journal, write down the answers to these questions.
1. Think of a habit, something that you do daily; what's the reason that you do this daily? What drives you to do it?
2. What healthy habits do you usually push aside for later? Go in detail on this.
3. What momentary pain do you associate to that habit?
4. What will bring you more joy in that moment?
5. How can you flip it? How can you associate more joy than pain to this? How can you feel inspired and motivated about this?
6. What gets to change?
7. What is your first action step to changing it? Post this in the group.
INSPIRATION TOOLS
ACTION STEPS
TOP TIPS FOR PARTIES, EVENTS, GET TOGETHER'S
1. Eat before you go!
(I love organic green apples and grapefruit to feel satisfied before a party.)
2. Two glasses of water before each alcoholic drink.
3. Fill your plate with health. Order mostly veggie based food and some protein. Go super light/remove carby breads and foods.
4. Actually taste the flavors in each bite of food. Be present with what you're eating.
5. Take deep breaths.
6. Look up. Step back into your confidence zone.
7. Go somewhere else for 5 minutes and take a deep breath.
8. Be the inspiration for others by prioritizing your own health.
<<< When someone asks you why you're doing this or eating this way, simply say " I'm eating this way because it makes me feel good. Eating like this makes me feel energized". >>>
Post in the group - what was the biggest takeaway from this video?
TOP TIPS FOR PARTIES, EVENTS, GET TOGETHER'S
1. Eat before you go!
(I love organic green apples and grapefruit to feel satisfied before a party.)
2. Two glasses of water before each alcoholic drink.
3. Fill your plate with health. Order mostly veggie based food and some protein. Go super light/remove carby breads and foods.
4. Actually taste the flavors in each bite of food. Be present with what you're eating.
5. Take deep breaths.
6. Look up. Step back into your confidence zone.
7. Go somewhere else for 5 minutes and take a deep breath.
8. Be the inspiration for others by prioritizing your own health.
<<< When someone asks you why you're doing this or eating this way, simply say " I'm eating this way because it makes me feel good. Eating like this makes me feel energized". >>>
Post in the group - what was the biggest takeaway from this video?
MODULE FOUR
HOW TO ATTRACT THE BODY YOU WANT
INSIDER SECRET #1
ACTION STEPS
Common self-sabotaging fears that aren't actually true, but feel true. Can you identify with any?
Identify your self-sabotaging thoughts and say this to each of them:
"Thank you. I know you were doing your best and were trying to protect me. I love you for trying to help. I don't need your protection anymore."
Common self-sabotaging fears that aren't actually true, but feel true. Can you identify with any?
- "It won't work."
- "It's not working."
- "Health, fitness and weight loss stuff never works for me."
- "It works for others but not for me."
- "Why is everyone else losing weigh but not me."
- "I'm not good enough or worthy of having this."
- "I'm not ready."
- "I'll never have the motivation."
- "I've tried that before and it doesn't work for me."
Identify your self-sabotaging thoughts and say this to each of them:
"Thank you. I know you were doing your best and were trying to protect me. I love you for trying to help. I don't need your protection anymore."
INSIDER SECRET #2
ACTION STEPS
In your Body Built By Love designated journal, record the answers to these questions.
1. What do you use to self sabotage? (Look at your AOA's - Areas of Avoidance)
2. What is the story that you're proving true and keeping alive? Think about thee self-sabotaging limiting beliefs you hold about your body.
3. What is the reason you find yourself continuing to affirm it?
4. How does it keep you safe to have this belief?
5. How can you allow it to be filled with more joy than pain?
6. Even if it's hard to admit, what's the real reason you find yourself sabotaging your progress/consistency/motivation with food, lack of physical activity, or whatever your AOA is? Take a lot of time for thinking and meditating on this question.
7. What past experience made you believe that this story is true?
8. What past experience linked love with the behaviors you are finding?
9. What happened in your past that allowed you to feel comfortable doing this to yourself?
10. For what reasons do you choose that this will no longer hold you back?
11. What is your new reality?
12. Who is the new you?
13. What's the new belief that you get to keep proving true to yourself?
14. Who do you want to be? What do you want to do?
NEW BODY BUILT BY LOVE AFFIRMATIONS ✨
♥️ Check in with us in the group - what is your biggest takeaway from this video? What touched you the most?
BIG changes are on the way!! Can you feel it?!?!
In your Body Built By Love designated journal, record the answers to these questions.
1. What do you use to self sabotage? (Look at your AOA's - Areas of Avoidance)
2. What is the story that you're proving true and keeping alive? Think about thee self-sabotaging limiting beliefs you hold about your body.
3. What is the reason you find yourself continuing to affirm it?
4. How does it keep you safe to have this belief?
5. How can you allow it to be filled with more joy than pain?
6. Even if it's hard to admit, what's the real reason you find yourself sabotaging your progress/consistency/motivation with food, lack of physical activity, or whatever your AOA is? Take a lot of time for thinking and meditating on this question.
7. What past experience made you believe that this story is true?
8. What past experience linked love with the behaviors you are finding?
9. What happened in your past that allowed you to feel comfortable doing this to yourself?
10. For what reasons do you choose that this will no longer hold you back?
11. What is your new reality?
12. Who is the new you?
13. What's the new belief that you get to keep proving true to yourself?
14. Who do you want to be? What do you want to do?
NEW BODY BUILT BY LOVE AFFIRMATIONS ✨
- MIRACLES HAPPEN EVERY DAY. I EXPECT MIRACLES
- I'm an inspiration to others because of how I take care of myself.
♥️ Check in with us in the group - what is your biggest takeaway from this video? What touched you the most?
BIG changes are on the way!! Can you feel it?!?!
INSIDER SECRET #3
ACTION STEPS
BODY BUILT BY LOVE LIFESTYLE TIPS ✨
BODY BUILT BY LOVE LIFESTYLE TIPS ✨
- Invest in yourself.
- Always factor time and money into your life to invest in support for yourself.
- Practice. Never stop practicing. Never stop growing. Never stop knowing that you deserve the best.
- Create what you want! Create the body, the life, the relationships, the money, the career and the lifestyle you want. You have the power to have anything you want in life.
INSIDER SECRET #4
ACTION STEPS
BODY BUILT BY LOVE AFFIRMATIONS ✨
Your greatest fear isn't that you are inadequate, your greatest fear is how great you are.
♥️ Check in with us in the group - what is your biggest takeaway from this video?
BODY BUILT BY LOVE AFFIRMATIONS ✨
- You are what you eat.
- You are how you work out.
- You are how you treat yourself.
- Do all things with love, fun and joy.
Your greatest fear isn't that you are inadequate, your greatest fear is how great you are.
♥️ Check in with us in the group - what is your biggest takeaway from this video?
ACTION STEPS
Write your glitter litter for this week!
Take all of the limiting beliefs that you uncovered this week and write your new limitless beliefs in your Body Built By Love journal. Read your glitter litter as many times a day as possible. The most potent and powerful times to read GL are first thing when you wake up in the morning and right before you sleep at night to reprogram your subconscious.
You're doing great! Keep posting in the group as much as possible. The more you engage, the more you will get out of the course!
Write your glitter litter for this week!
Take all of the limiting beliefs that you uncovered this week and write your new limitless beliefs in your Body Built By Love journal. Read your glitter litter as many times a day as possible. The most potent and powerful times to read GL are first thing when you wake up in the morning and right before you sleep at night to reprogram your subconscious.
You're doing great! Keep posting in the group as much as possible. The more you engage, the more you will get out of the course!
MODULE FIVE
UNDERSTAND & OVERCOME SELF-SABOTAGE
Mindset Musts
NOTES FROM THE VIDEO
Your Two M's
Mood & Mindset
Today's Invitation
Notice something that throws you out of balance and then practice coming back to that balance. What can you do in that moment to swing back into a positive mindset where you are able to be fully back to a state of gratitude?
♥️ Check in with us in the group - what is your biggest takeaway from this video? What are your two most consistent moods & mindsets around food, fitness, your weight or body?
Your Two M's
Mood & Mindset
Today's Invitation
Notice something that throws you out of balance and then practice coming back to that balance. What can you do in that moment to swing back into a positive mindset where you are able to be fully back to a state of gratitude?
♥️ Check in with us in the group - what is your biggest takeaway from this video? What are your two most consistent moods & mindsets around food, fitness, your weight or body?
how to handle temptation & peer pressure
ACTION STEPS
In your Body Built By Love journal, record the answers to these questions.
1. What's my first baby step that I can take when peer pressure comes up? Make sure this is a very easy, simple step.
2. In terms of temptation, what are my first small baby steps that I would need to take?
3. Why in the past have I given in to temptation? Why in the past have I given in to peer pressure? Let's find the root.
Body Built By Love Quotes
"If you want to maintain a lifetime of health, you have to build the momentum of feeling really good."
"Weight loss is 10% food and fitness, the other 90% is mindset and mood."
♥️ Check in with us in the group - what is your biggest takeaway from this video?
In your Body Built By Love journal, record the answers to these questions.
1. What's my first baby step that I can take when peer pressure comes up? Make sure this is a very easy, simple step.
2. In terms of temptation, what are my first small baby steps that I would need to take?
3. Why in the past have I given in to temptation? Why in the past have I given in to peer pressure? Let's find the root.
Body Built By Love Quotes
"If you want to maintain a lifetime of health, you have to build the momentum of feeling really good."
"Weight loss is 10% food and fitness, the other 90% is mindset and mood."
♥️ Check in with us in the group - what is your biggest takeaway from this video?
cravings, overeating & snacking
ACTION STEPS
In your Body Built By Love journal, record the answers to these questions.
1. When I get a craving, do I need nutrients or do I need love?
2. What emotions am I experiencing before overeating or snacking? Am I feeling like I'm not good enough? Do I need love? Do I want attention? What does my mood look like at that point? Is it optimistic or pessimistic? Is it stressed, fearful or is it excited?
3. What can I do instead? What's the process of shifting out of this and into a better place? Pick what works best for you, right now, exactly where you're at.
Body Built By Love Quotes
"Cravings and hunger mean my body needs nutrients."
"The best person to give me love is myself."
"We hold our emotions in our fat cells and we store our emotions all over our bodies. When those emotions are released, fat is also released."
In your Body Built By Love journal, record the answers to these questions.
1. When I get a craving, do I need nutrients or do I need love?
2. What emotions am I experiencing before overeating or snacking? Am I feeling like I'm not good enough? Do I need love? Do I want attention? What does my mood look like at that point? Is it optimistic or pessimistic? Is it stressed, fearful or is it excited?
3. What can I do instead? What's the process of shifting out of this and into a better place? Pick what works best for you, right now, exactly where you're at.
Body Built By Love Quotes
"Cravings and hunger mean my body needs nutrients."
"The best person to give me love is myself."
"We hold our emotions in our fat cells and we store our emotions all over our bodies. When those emotions are released, fat is also released."
The win
ACTION STEPS
In your Body Built By Love journal, record the answers to these questions.
1. When I do "slip up" on something is it really, honestly a big deal?
2. What can be my key phrase the next time I do something that doesn't feel aligned that would enable me to look at this as a win?
3. If I fall off track, how can I flip this and view it as a gift? How can I look at this "loss" as a huge win?
BODY BUILT BY LOVE AFFIRMATIONS
"With enough practice, anything is possible."
"Your mind can change your body."
♥️ Check in with us in the group - what is your biggest takeaway from this video?
In your Body Built By Love journal, record the answers to these questions.
1. When I do "slip up" on something is it really, honestly a big deal?
2. What can be my key phrase the next time I do something that doesn't feel aligned that would enable me to look at this as a win?
3. If I fall off track, how can I flip this and view it as a gift? How can I look at this "loss" as a huge win?
BODY BUILT BY LOVE AFFIRMATIONS
"With enough practice, anything is possible."
"Your mind can change your body."
♥️ Check in with us in the group - what is your biggest takeaway from this video?
MODULE SIX
SELF-SABOTAGE
VIDEO 1 - GET SUPER FIT
VID 2 - RELEASING BELIEFS ABOUT FITNESS
ACTION STEPS
In your Body Built By Love journal, record the answers to these questions.
1. How did you hear your female role models talk about fitness? What were the things that they would say frequently? Was it positive? Did they prioritize fitness? Did they like fitness? Did they speak highly of it or not enjoy it? Write the answers to these questions for all female role models in your life.
2. How did the prominent men in your life talk about their workouts and physical activity? How did they talk about fitness in relation to you? What comes up when you start thinking about that? What are the main stories that come up for you? Write the answers to these questions for all male role models in your life.
3. If you're honest, how do you view fitness? Are you motivated to do it or unmotivated? Is it painful or is it fun? When it comes to fitness are you confused about what to do?
4. Do you see yourself as someone who's associated with fitness? Is being a fitness person that part of your identity?
5. Now take your female and male body stories and body beliefs and apply it to this question: What are the trends that you're noticing or the things that you're seeing? What carries over to you and what's different about it? What breakthroughs or insights are you having because of it? Write as much as you can on this.
♥️ Create new glitter litter about this topic and post it on our facebook page. Check in with us in the group - what is your biggest takeaway from this video?
In your Body Built By Love journal, record the answers to these questions.
1. How did you hear your female role models talk about fitness? What were the things that they would say frequently? Was it positive? Did they prioritize fitness? Did they like fitness? Did they speak highly of it or not enjoy it? Write the answers to these questions for all female role models in your life.
2. How did the prominent men in your life talk about their workouts and physical activity? How did they talk about fitness in relation to you? What comes up when you start thinking about that? What are the main stories that come up for you? Write the answers to these questions for all male role models in your life.
3. If you're honest, how do you view fitness? Are you motivated to do it or unmotivated? Is it painful or is it fun? When it comes to fitness are you confused about what to do?
4. Do you see yourself as someone who's associated with fitness? Is being a fitness person that part of your identity?
5. Now take your female and male body stories and body beliefs and apply it to this question: What are the trends that you're noticing or the things that you're seeing? What carries over to you and what's different about it? What breakthroughs or insights are you having because of it? Write as much as you can on this.
♥️ Create new glitter litter about this topic and post it on our facebook page. Check in with us in the group - what is your biggest takeaway from this video?
VID 3 - FLIP IT AND PUT IT IN SLOW MOTION
ACTION STEPS
1. In your Body Built By Love journal you'll have the glitter litter you wrote from the previous video. Pick something you love, something that's fun and active that excites you, and do it one day this week.
2. Write down what you choose and what day you will do it by.
♥️ Check in with us in the group. Share with us what you chose and when you choose to do it.
1. In your Body Built By Love journal you'll have the glitter litter you wrote from the previous video. Pick something you love, something that's fun and active that excites you, and do it one day this week.
2. Write down what you choose and what day you will do it by.
♥️ Check in with us in the group. Share with us what you chose and when you choose to do it.
VID 4 - TOP TIPS
NOTES FROM THE VIDEO
1. Remove jealousy.
2. Lay out your workout clothes the night before.
3. Schedule your workout like you would schedule a date.
4. Have a workout buddy or accountability partner.
5. Have great music prepped!
6. Be consistent.
7. Use whatever time you have.
8. Use things after the workout that build your muscles, support your body in feeling strong. Seek things that get you into an alkaline state.
1. Remove jealousy.
2. Lay out your workout clothes the night before.
3. Schedule your workout like you would schedule a date.
4. Have a workout buddy or accountability partner.
5. Have great music prepped!
6. Be consistent.
7. Use whatever time you have.
8. Use things after the workout that build your muscles, support your body in feeling strong. Seek things that get you into an alkaline state.
MODULE SEVEN
INNER CHILD MEDITATION &
FORGIVENESS EXERCISE
VID 1 - YOU ARE ENOUGH
ACTION STEPS
In your Body Built By Love journal:
1. Write "I Am Enough" anywhere and everywhere possible. When someone is walking up to you or before a workout/meal - tell yourself I am enough.
2. Go outside (especially if the temp is extreme - it's great for getting into a new state).
3. Look up.
4. Do something you know will change your state of mind. Something little, quick, sustainable and healthy.
5. Take deep breaths.
6. Apply all of theses things to any situation by saying "I am enough."
♥️ Check in with us in the group - what is your biggest takeaway from this video?
In your Body Built By Love journal:
1. Write "I Am Enough" anywhere and everywhere possible. When someone is walking up to you or before a workout/meal - tell yourself I am enough.
2. Go outside (especially if the temp is extreme - it's great for getting into a new state).
3. Look up.
4. Do something you know will change your state of mind. Something little, quick, sustainable and healthy.
5. Take deep breaths.
6. Apply all of theses things to any situation by saying "I am enough."
♥️ Check in with us in the group - what is your biggest takeaway from this video?
you are worthy
ACTION STEPS
In your Body Built By Love journal, write detailed answers to the following questions.
1. Why do I feel unworthy of having and maintaining a healthy body?
2. Now write why you are worthy.
PRACTICE THE WORTHINESS STEPS
1. Write 'I am enough' everywhere you can.
2. Go Outside.
3. Look Up.
4. Do something that's going to change your state.
5. Take deep breaths.
6. Apply this to any situation and say "I am worthy. I am enough."
♥️ Check in with us in the group - what is your biggest takeaway from this video?
In your Body Built By Love journal, write detailed answers to the following questions.
1. Why do I feel unworthy of having and maintaining a healthy body?
2. Now write why you are worthy.
PRACTICE THE WORTHINESS STEPS
1. Write 'I am enough' everywhere you can.
2. Go Outside.
3. Look Up.
4. Do something that's going to change your state.
5. Take deep breaths.
6. Apply this to any situation and say "I am worthy. I am enough."
♥️ Check in with us in the group - what is your biggest takeaway from this video?
you are beautiful
GLITTER LITTER
"I don't focus on my flaws. I focus on my beauty."
"I am worthy of having it all."
"I love myself."
"I am beautiful."
PRACTICE THE WORTHINESS STEPS
1. Write you're enough everywhere you can.
2. Go Outside.
3. Look Up.
4. Do something that's going to change your state.
5. Take deep breaths.
6. Apply this to any situation and say "I am worthy. I am enough."
"I don't focus on my flaws. I focus on my beauty."
"I am worthy of having it all."
"I love myself."
"I am beautiful."
PRACTICE THE WORTHINESS STEPS
1. Write you're enough everywhere you can.
2. Go Outside.
3. Look Up.
4. Do something that's going to change your state.
5. Take deep breaths.
6. Apply this to any situation and say "I am worthy. I am enough."
ACTION STEPS
In our private group, write a post stating how worthy, enough and beautiful you are. I know this may feel uncomfortable and it is such a safe place to practice this. I want you to use it as a place to feel comfortable loving yourself. When you do it, ask yourself these questions notice:
1. How does this feel to do this?
2. What are the experiences you are having as you do it?
"Because you love yourself, it's easy for everyone else to love you."
PRACTICE THE WORTHINESS STEPS
1. Write you're enough everywhere you can.
2. Go Outside.
3. Look Up.
4. Do something that's going to change your state.
5. Take deep breaths.
6. Apply this to any situation and say "I am worthy. I am enough."
In our private group, write a post stating how worthy, enough and beautiful you are. I know this may feel uncomfortable and it is such a safe place to practice this. I want you to use it as a place to feel comfortable loving yourself. When you do it, ask yourself these questions notice:
1. How does this feel to do this?
2. What are the experiences you are having as you do it?
"Because you love yourself, it's easy for everyone else to love you."
PRACTICE THE WORTHINESS STEPS
1. Write you're enough everywhere you can.
2. Go Outside.
3. Look Up.
4. Do something that's going to change your state.
5. Take deep breaths.
6. Apply this to any situation and say "I am worthy. I am enough."
you are loved
ACTION STEPS
In our private group, write a post stating how worthy, enough and beautiful you are. I know this may feel uncomfortable and it is such a safe place to practice this. I want you to use it as a place to feel comfortable loving yourself. When you do it, ask yourself these questions notice:
1. How does th
PRACTICE THE WORTHINESS STEPS
1. Write y
In our private group, write a post stating how worthy, enough and beautiful you are. I know this may feel uncomfortable and it is such a safe place to practice this. I want you to use it as a place to feel comfortable loving yourself. When you do it, ask yourself these questions notice:
1. How does th
PRACTICE THE WORTHINESS STEPS
1. Write y
MODULE EIGHT
GET A NEW IDENTITY
ACTION STEPS
In your Body Built By Love journal write the answers to the following questions.
1. What is my identity? Who do I currently associate with being? Who do I believe that I am? Who do I believe I am in relation to my health? Who do I believe I am in terms of body? What's my body identity? Who do you believe I am in terms of fitness & physical activity?
2. What's the identity I've been proving true all of MY life (until now)?
3. Choose one limitation you know you have. When did you decide this limitation was true and what made you decide it was true? Is it a limit about your weight? Your body? Your health? Write as much as you can.
Know that you don't have to live up to that story! You don't have to live up to that identity!
In your Body Built By Love journal write the answers to the following questions.
1. What is my identity? Who do I currently associate with being? Who do I believe that I am? Who do I believe I am in relation to my health? Who do I believe I am in terms of body? What's my body identity? Who do you believe I am in terms of fitness & physical activity?
2. What's the identity I've been proving true all of MY life (until now)?
3. Choose one limitation you know you have. When did you decide this limitation was true and what made you decide it was true? Is it a limit about your weight? Your body? Your health? Write as much as you can.
Know that you don't have to live up to that story! You don't have to live up to that identity!
GET A NEW STANDARD
ACTION STEPS
In your Body Built By Love journal write the answers to the following questions.
1. What are my personal standards right now? Get really clear on this.
2. What's my standard on how many days I work out?
3. What standard do I keep around what I eat for breakfast? Is my breakfast ultra-nourishing, is it super sugary, do I sometimes miss breakfast?
4. What's my standard for my energy level?
5. What are my "shoulds"?
6. What are my "musts"?
7. What are my new "musts" to maintain your new standards?
♥️ Check in with us in the group - what is your biggest takeaway from this video or journaling exercise?
In your Body Built By Love journal write the answers to the following questions.
1. What are my personal standards right now? Get really clear on this.
2. What's my standard on how many days I work out?
3. What standard do I keep around what I eat for breakfast? Is my breakfast ultra-nourishing, is it super sugary, do I sometimes miss breakfast?
4. What's my standard for my energy level?
5. What are my "shoulds"?
6. What are my "musts"?
7. What are my new "musts" to maintain your new standards?
♥️ Check in with us in the group - what is your biggest takeaway from this video or journaling exercise?
GET NEW HABITS
ACTION STEPS
In your Body Built By Love journal write the answers to the following questions.
1. What are the standards of the people I watch on TV, social media, movies, or anything else I am consuming consistently?
2. Write your health & body goals. Be crazy specific.
3. Write out the habits that got you to where you were with your health and body before starting this course.
4. Write the habit or habits that will get you to your very specific health & body goals. Be very specific here.
In your Body Built By Love journal write the answers to the following questions.
1. What are the standards of the people I watch on TV, social media, movies, or anything else I am consuming consistently?
2. Write your health & body goals. Be crazy specific.
3. Write out the habits that got you to where you were with your health and body before starting this course.
4. Write the habit or habits that will get you to your very specific health & body goals. Be very specific here.
QUICK TIP AND CELEBRATIONS!!!
MY TIPS FOR EMBODYING THE NEW YOU!
1. Create a vision. An empowering vision is always exciting & inspiring.
2. Create a vision that is compelling!
3. Add habits & consistency (the compound effect).
REMEMBER
The next time you see yourself in the mirror - stay for a bit and bask in your awesomeness!
Always remember that everything is just one limiting belief away.
Go shine your light to the world and fly through the air, enjoying the uncertainty! ♥️
1. Create a vision. An empowering vision is always exciting & inspiring.
2. Create a vision that is compelling!
3. Add habits & consistency (the compound effect).
REMEMBER
- You are inspiring
- You are beautiful.
- You get to have it all.
- You get to be an inspiration to everyone around you.
- You get to dance when you want to dance.
- You get to act like a 5 year old whenever you want.
- You can have fun.
- You can enjoy yourself.
- You can have an amazing relationship.
- You can have an amazing body - You deserve it.
- You can have an amazing, healthy, happy lifestyle.
- You can have so much success.
- You can have so much money.
- You can have a great career.
- You can have all the things you want!
- You're a boss babe.
- You are enough.
- You are worthy.
- You are strong.
- You are powerful.
- You are free!!!
The next time you see yourself in the mirror - stay for a bit and bask in your awesomeness!
Always remember that everything is just one limiting belief away.
Go shine your light to the world and fly through the air, enjoying the uncertainty! ♥️
MODULE NINE
MINDSET UPGRADE
HOW TO HAVE FAITH WHEN YOUR MIND DEFAULTS TO FEAR
ACTION STEPS
In your Body Built By Love journal, write the answers to these questions.
1. With this new knowledge and new concept what might get in the way of you actually following through on it?
2. What can I do to overcome that?
BODY BUILT BY LOVE QUOTES
In your Body Built By Love journal, write the answers to these questions.
1. With this new knowledge and new concept what might get in the way of you actually following through on it?
2. What can I do to overcome that?
BODY BUILT BY LOVE QUOTES
- "The result is always on the way to you. It's never not coming. The only way you won't receive it is if you give up before you get it."
- "Don't let anything stop you, even when it doesn't look like it's going to work, even when you feel like stopping."
- "When you feel like giving up is when you need to have faith THE MOST."
- "It's never not possible for you."
- "How you would treat a child is how to treat yourself."
NUTRITION UPGRADE
A HABIT THAT CHANGED MY LIFE
ACTION STEPS
In your Body Built By Love journal write the answers to the following questions.
1. With the new insights from this video, what action steps will you take?
2. What things might get in the way of you following through on these action steps?
3. What can you do to overcome those things?
♥️ Check in with us in the group - what is your biggest takeaway from this video?
In your Body Built By Love journal write the answers to the following questions.
1. With the new insights from this video, what action steps will you take?
2. What things might get in the way of you following through on these action steps?
3. What can you do to overcome those things?
♥️ Check in with us in the group - what is your biggest takeaway from this video?
FITNESS UPGRADE
HOW TO WORK OUT ANYWHERE
ACTION STEPS
In your Body Built By Love journal write the answers to the following questions.
1. Based off of this video, what are your action steps? How will you implement this into your life?
2. What time of day will you get up and move? How often? What will you wear so it allows you to do this? Where will you do it? Clarity is POWER!
♥️ Check in with us in the group telling us how you will implement this fitness upgrade into your life.
In your Body Built By Love journal write the answers to the following questions.
1. Based off of this video, what are your action steps? How will you implement this into your life?
2. What time of day will you get up and move? How often? What will you wear so it allows you to do this? Where will you do it? Clarity is POWER!
♥️ Check in with us in the group telling us how you will implement this fitness upgrade into your life.
MODULE TEN
EMBODIMENT = RESULTS
MINDSET UPGRADE
FINDING YOUR INNER POWER & STRENGTH
ACTION STEPS
In your Body Built By Love journal, write the answers to these questions.
1. After watching this training video, what are my action steps?
2. With this new knowledge and new concept, what might get in the way of me actually following through?
3. What can I do to overcome that?
♥️ Check in with us in the group - what is your biggest takeaway from this video?
In your Body Built By Love journal, write the answers to these questions.
1. After watching this training video, what are my action steps?
2. With this new knowledge and new concept, what might get in the way of me actually following through?
3. What can I do to overcome that?
♥️ Check in with us in the group - what is your biggest takeaway from this video?
NUTRITION UPGRADE
HEALTH FUND
ACTION STEPS
In your Body Built By Love journal write the answers to the following questions.
1. With the new insights from this video, what action steps will you take?
2. What things might get in the way of you following through on these action steps?
3. What can you do to overcome those things?
In your Body Built By Love journal write the answers to the following questions.
1. With the new insights from this video, what action steps will you take?
2. What things might get in the way of you following through on these action steps?
3. What can you do to overcome those things?
FITNESS UPGRADE
FOLLOW YOUR HEART IN FITNESS
ACTION STEPS
In your Body Built By Love journal write the answers to the following questions.
1. Based off of this video, what are your action steps? How will you implement this into your life?
2. What things might get in the way of you following through on these action steps?
3. What can you do to overcome those things?
In your Body Built By Love journal write the answers to the following questions.
1. Based off of this video, what are your action steps? How will you implement this into your life?
2. What things might get in the way of you following through on these action steps?
3. What can you do to overcome those things?
MODULE ELEVEN
MINDSET UPGRADE
HOW TO HAVE FAITH WHEN YOUR MIND DEFAULTS TO FEAR
HOW TO HAVE FAITH WHEN YOUR MIND DEFAULTS TO FEAR
ACTION STEPS FOR JOURNALING
1. What might get in the way?
2. What can you do to overcome that?
Know that you don't have to live up to that old story! You don't have to live up to that identity!
BODY BUILT BY LOVE QUOTES:
"THE RESULT IS ALWAYS ON THE WAY TO YOU."
"DON'T LET ANYTHING STOP YOU...EVEN WHEN IT DOESN'T LOOK LIKE IT'S GOING TO WORK, EVEN WHEN YOU FEEL LIKE STOPPING, EVEN WHEN YOU FEEL LIKE GIVING UP. THAT'S WHEN YOU NEED TO HAVE FAITH THE MOST."
"YOU ARE ALWAYS GOING TO GET THE RESULT, DON'T GIVE UP! IF YOU GIVE UP YOU'LL MISS THE RESULT YOU'VE BEEN WAITING FOR."
"IT'S NEVER NOT POSSIBLE FOR YOU."
"HOW YOU WOULD TREAT A CHILD IS HOW TO TREAT YOURSELF."
1. What might get in the way?
2. What can you do to overcome that?
Know that you don't have to live up to that old story! You don't have to live up to that identity!
BODY BUILT BY LOVE QUOTES:
"THE RESULT IS ALWAYS ON THE WAY TO YOU."
"DON'T LET ANYTHING STOP YOU...EVEN WHEN IT DOESN'T LOOK LIKE IT'S GOING TO WORK, EVEN WHEN YOU FEEL LIKE STOPPING, EVEN WHEN YOU FEEL LIKE GIVING UP. THAT'S WHEN YOU NEED TO HAVE FAITH THE MOST."
"YOU ARE ALWAYS GOING TO GET THE RESULT, DON'T GIVE UP! IF YOU GIVE UP YOU'LL MISS THE RESULT YOU'VE BEEN WAITING FOR."
"IT'S NEVER NOT POSSIBLE FOR YOU."
"HOW YOU WOULD TREAT A CHILD IS HOW TO TREAT YOURSELF."
NUTRITION UPGRADE
A HABIT THAT CHANGED MY LIFE
A HABIT THAT CHANGED MY LIFE
FITNESS UPGRADE
HOW TO WORK OUT ANYWHERE
HOW TO WORK OUT ANYWHERE
ACTION STEPS
In your Body Built By Love journal write the answers to the following questions.
1. Based off of this video, what are your action steps? How will you implement this into your life?
2. What time of day will you get up and move? How often? What will you wear so it allows you to do this? Where will you do it? Clarity is POWER.
♥️ Check in with us in the group - what is your biggest takeaway from this video and journaling exercise?
In your Body Built By Love journal write the answers to the following questions.
1. Based off of this video, what are your action steps? How will you implement this into your life?
2. What time of day will you get up and move? How often? What will you wear so it allows you to do this? Where will you do it? Clarity is POWER.
♥️ Check in with us in the group - what is your biggest takeaway from this video and journaling exercise?
MODULE TWELVE
MINDSET UPGRADE
how to change your life after changing your body
ACTION STEPS
In your Body Built By Love journal, write the answers to these questions.
1. After watching this training video, what are my action steps?
2. With this new knowledge and new concept, what might get in the way of me actually following through?
3. What can I do to overcome that?
♥️ Check in with us in the group - what is your biggest takeaway from this video?
In your Body Built By Love journal, write the answers to these questions.
1. After watching this training video, what are my action steps?
2. With this new knowledge and new concept, what might get in the way of me actually following through?
3. What can I do to overcome that?
♥️ Check in with us in the group - what is your biggest takeaway from this video?
NUTRITION UPGRADE
HOW TO INDULGE
ACTION STEPS
In your Body Built By Love journal write the answers to the following questions.
1. With the new insights from this video, what action steps will you take?
2. What things might get in the way of you following through on these action steps?
3. What can you do to overcome those things?
In your Body Built By Love journal write the answers to the following questions.
1. With the new insights from this video, what action steps will you take?
2. What things might get in the way of you following through on these action steps?
3. What can you do to overcome those things?
FITNESS UPGRADE
HOW TO STAND LIKE YOU LOVE YOURSELF
ACTION STEPS
In your Body Built By Love journal write the answers to the following questions.
1. Based off of this video, what are your action steps? How will you implement this into your life?
2. What time of day will you get up and move? How often? What will you wear so it allows you to do this? Where will you do it? Clarity is POWER.
♥️ Check in with us in the group. Tell us how you will implement this fitness upgrade into your life.
In your Body Built By Love journal write the answers to the following questions.
1. Based off of this video, what are your action steps? How will you implement this into your life?
2. What time of day will you get up and move? How often? What will you wear so it allows you to do this? Where will you do it? Clarity is POWER.
♥️ Check in with us in the group. Tell us how you will implement this fitness upgrade into your life.