Ready, Willing and Able

Today, we’re going to ask you three questions about change.

1. How ready are you to change?
   
   I think I am totally ready for change.
   I think last year I thought I was ready, but this time I am more ready.
   
   I really dont want to be sitting here next summer going "I wish I could lose weight" - stop wishing start doing.
   
   Since I know and understand what the program is... and the path to success is simply letting go of the thinking and just doing it... taking each habit for what it is, and trying my very best to practice doing the habit for 2 weeks... get a feel for the habit, does it work for me? yes then great keep doing it.
   e.g. veggie habit - does it make me feel good? is it contributing to sucess? then continue doing it.
   vs.
   zero calorie beverage - does it make me feel good? try it... really try it for 2 weeks, does drinking coffee with no milk and no sugar really make me physically uncomfortable? if yes... then don't do it :) but try to practice the habit for 2 weeks. switch to green tea for 2 weeks and then go back to coffee
   This is how I want to approach the progam this year.
   I want to give it a try, this is an experiment,
   
2. How willing are you to change?
   Right now I am very open to change and practicing new habits and routines.
   I know as the program gets deeper and time passes and the newness factor wears off and the
   weather starts to change etc...
   I know that my resovle and openness to change ... changes
   
   This year I know what is coming next, or else I can look back at my materials from before and read what is coming next... there are no surprises so...
   I know that this year i have to RELAX and just do what the program tells me to do. and remember it only is for 2 weeks
   
    
3. How able are you to change?
   What is preventing me from change right now?
   
   - nothing.
   I am physically healthy and have no body aches or pains
   I feel pretty good
   
   Things are pretty dull at work, so much so that I would like more... or a new job
   I could foresee this becoming stressful if I dont get busy soon.
   things that generally get in my way:
   
   - boredom
   - stress (over boredom or being too busy etc...)
   - being out of my element (e.g. on vacation or at in laws etc..)
   - Bridget's schedule - the more she does the more stressed I get
   therefore in the fall, she will do Girl Guides (monday, drop off), Dance on Fridays (fiona to drop off) and Swimming (with Daddy) on weekends. no more Piano... I cant handle the practicing and the lessons
   
   Right now I believe I have all the elements arranged so I am able to succeed at change.
   
   I am ready to let someone else (the PN program) drive my decision making when it comes to food and exercise choices. Just do what the program asks of me.
   
   I need to get out of my head and stop analyzing things...
   
   I need to notice what is happening and why I am resisting
   
   e.g. Why didn't I go for my lunch walk today?
   because it was 12:45... and why did I let that stop me?
   because Im feeling guilty about being not busy at work and not doing much
   
   I need to come up with a plan of action, a strategy to get me moving forward in my career
   
   this will help with the guilt
   

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