Write your Owner's Manual

Review your "toolbox" of existing experiences, skills, and knowledge.

What do you already have or do that will help you when starting PN Coaching?




What do you need and want in order to move forward over the next year?

Prepare for liftoff

What's your "5-minute action" for today?

To eat a healthy homemade breakfast - 1/4 cup of Bob's Red Mill Muesli

Things I will work on this week

Things I want to work on:

1. Going to bed and lights out at 10:30pm
2. Drinking 1.5 L of water at work each day - the rest is gravy
3. Lunch walk - get outside at lunch for a walk around the block or a little bit farther
4. Breakfast at home
5. Eating slowly
6. Yoga on Wednesday at 7:30pm

Keep the Goal the Goal

WHAT TO DO TODAY

1	Focus on behavior, not outcomes. You can only control what you CHOOSE to DO. Focus on that.
2	If need be, brainstorm and “map out” some ideas. If you’re a visual person, draw yourself the “big picture” of your skills. You can use our handy blank wheel chart if you like. Or make your own with the criteria you think are important.
3	Pick your ONE SMALL habit task for the next two weeks, if you haven’t already done so. This task can either: a) improve a weakness; or b) strengthen a strength.
4	Stay on target. Keep the goal the goal. Client-You: Stick to the task that Coach-You has assigned. Coach-You: Help Client-You stay on track.
5	Do that task today. Then check it off! Yeah Coach!

There is just ... your life

But in reality, there’s no “after”.

There’s just… your life.

What we want for you

At PN, our goal is for you to “return to the wild” with fresh eyes and re-invigorated spirit.

• We want you to live your healthy values and choices in ways that work for you… not blindly follow what “experts” say.

• We want you to stay honest and ask, “How’s that working for me?”… not to get stuck on rigid, abstract “rules” and “shoulds”.

• We want you to use and enjoy your body — to have adventures, get out in the bigger world, and do fun stuff… not to shrink your universe to calories and carb grams and minutes of intervals.

• We want you to use your health and new knowledge to help other people… not to become a self-involved, body-obsessed bellybutton-voyeur.

• We want you to feel joy, happiness, and creativity… not anxiety, fear, and focused on “flaws”.

• We want you to build your best self while accepting your “shadow self” — but not feeding the dark side.

• We want you to find and develop your strengths… not to obsess over your “weaknesses”.

For you, we want deep health — the alignment of body, mind, spirit, and life.




this is what I want for myself and my Bridget.


HOW????

To do all those wonderful things, we want you to stay focused on right now.

On living your deeper purpose and values. 

On experiencing whatever life offers you in this moment. 

On making your fitness mission statement a reality. 

On doing the few things that truly matter. (In PN Coaching, that’s reading your lessons, doing your habits, and doing your workouts.)

So the key is to live in the moment, to act in a manner that is true to your deepest values and forgive yourself for messing up, and keep living in the moment.

Fitness Mission Statement

New Habit: Create and Practice Your Fitness Mission

eek, this is a big one.
For the longest time I seemed to have a real push to go at the gym hard...
lately I have been happy with just going, doing my best when I am there, but not obsessing over going and being there all the time. I like this approach, it gives me freedom and flexibility to do other things I love, and need to do to take care of my home life.
Often I do one thing at the total exclusion of all others
for example right now I am totally obsessed with scrapbooking. I want to scrapbook all the time. I am not doing my laundry, i am not doing my grocery shopping, I am not doing my exercise etc...

I guess I need to either quit my job or win the lottery so I will have time to do everything I want to do.
ok back to the topic at hand... Fitness Mission Statement

How do I make a mission statement?

Ask yourself:

• Who am I? (And who have I become?)

• What do I stand for?

• What is truly valuable? Truly meaningful?

• Why is making healthy choices important to me? How do these choices help me accomplish my purpose in life?

• Where do I want to go, and what behaviors will get me there?

• How will I know if I’m making progress?

A mission statement is a clear, simple statement of what you want to do. What you want to live. Who you are and want to be. 
And what will guide your food, fitness, and wellness choices. Every day.

ok, here goes nothing 

I am a mother to Bridget and a wife to Ben.
I want to be the best me possible, fit, healthy and happy.
What is valuable and meaningful to me? Bridget and Ben, experiencing life together, seeing new sights and experiencing new and fun experiences.
Why is making healthy choices important to me? - because inorder to adventure I need to be able to move, climb, run, jump, wiggle, fit, be happy and be comfortable in my own skin.
having a healthy and active lifestyle will help me 'fit' my skin and be able to bend and move comfortably. The fitness aspect will give me the 'feel good' endorphins I need to stay happy and energized. I will also model this lifestyle to my Bridget, and she will be healthy and happy throughout her life. 
Where Do I want to go? - I would like to lose 20 lbs and to get there  I need to eat slowly, and eat less and more healthy foods like fruits and vegetables.
How will I know If I am making progress? the number on the scale will go down. (185lbs)
Move more and eat less

Learn your unique hunger cues and patterns

Understand the distinction between physiological hunger (needing to eat) and psychological hunger (wanting to eat).

From the lesson:

• Hunger (and satiety) is the result of a complicated interplay between chemical and mechanical signals in our bodies.

• Physical hunger is normal and natural.

• Our hunger systems evolved in an environment where food was scarce and unprocessed, and in which we had to expend lots of energy to get it. These systems get out of whack when there’s lots of food around, especially refined foods that fool our sniffers, tasters, and digesters.

• Eat a little less when trying to lose body fat, but not too much less.

• When you follow the PN habits, especially eating the right foods, at the right times, in the right amounts, you let your hunger-regulation systems do their jobs properly.

• You can help yourself feel more satisfied by choosing whole, unprocessed foods and eating slowly and mindfully.

How to feel satisfied, even when eating less

Here’s how to use our natural hunger regulation systems to your advantage.

• Eat slowly and mindfully. Pay attention. Breathe.

• Make food that looks beautiful and smells good. Taste it properly, like tasting a fine wine.

• Share mealtime with others, if possible, in a relaxing setting.

• Eat whole foods. Chew them properly. Enjoy the complexity of their taste.

• Get plenty of protein, along with healthy fats and fiber from colorful veggies.

• Stay active. Our bodies work best when we move.

• Relax. Recover and de-stress. Get at least 7 hours of sleep.