Having looked inward to do some soul-searching, three heartfelt reasons for making the decision to transform my health and life are:


1) As I am enjoying the second half of my life I want to do it in a healthy, energetic manner
2)As a public speaker I need to look my best
3) I want to nurture the competitive nature in a healthy way

In recent days and weeks, the three most predominant inner feelings I have been experiencing are:

1) Loneliness
2) Frustration
3) Stressed

Three patterns of thinking or beliefs which may have limited my ability to change in the past are:

1) The idea that taking care of myself is selfish
2) That to be a good wife and mother I have to be there and be responsible for all cooking and cleaning in the house.
3) That I should do this with those in my life

Three objectively verifiable statements which reflect my physical condition right now are:

1) Obese bmi is 37
2) Flabby my waist is 43 inches.
3) More cardiovascularly fit as I am able to jog

Looking forward, 18 weeks from now, three changes I will have made that show I’m more aligned with what’s important to me at a heart and soul level are:

1) I will put my needs first understanding that it is essential to be healthy and centered in order to give my family the support they need
2) I will feel less angry and frustrated because I understand that I am in charge of my own emotions and am not dependent on my family
3) I will go out and be with others because I cannot be dependent on my family to be my companion I need to have people who have the same interests as me to share time with.

Looking forward, 18 weeks from now, the three most predominant inner feelings which describe what I’ll be experiencing are:

1) Centeredness
2) Happy
3) Relaxed

Three new patterns of thinking or beliefs which expand my ability to make healthy changes for the better will be:

1) Allow G-d to be the person I lean on and let him guide me to my best self.
2) Exercise and healthy eating are the best treat I can give myself
3) Journaling is not a chore it is a way of getting in touch with what drives me

Three objectively verifiable statements which will describe the new and improved condition of my body 18 weeks from now are:


1) I will lose at least 30 pounds
2) I will be able to jog a 5k without stopping
3) I will be to do 10 pushups in a row

Having looked inward to do some soul-searching, three heartfelt reasons for making the decision to transform my health and life are:

1)To be a shining example to men and women my age. That they can take control of their future to live a long healthy life.
2)To feel good about myself and have inner peace.
3)To really enjoy life and enjoy new adventures.


In recent days and weeks, the three most predominant inner feelings I have been experiencing are:
1)Disappointment in myself for just sitting around and letting those numbers on the scale climb
2)Embarrassed about the image that I see in the mirror....that cannot be me!
3)Fearful of having major health issues after going to the emergency room with kidney stones....finding out after a ct scan that everything else was fine...other than some anemia.

Three patterns of thinking or beliefs which may have limited my ability to change in the past are:
1)I'm only a few pounds overweight, I can lose that at any time.
2)I don't eat that bad, That piece of cake won't hurt a thing.
3)I don't have time to work out with my busy life.

Three objectively verifiable statements which reflect my physical condition right now are:
1)My BMI is 26 which is now considered to be in the overweight range....UGH
2)I have the "Middle Age Spread" and want it gone!!
3)When you look at a picture and don't recognize the person looking back at you..you know you have let things go too far!

Looking forward, 18 weeks from now, three changes I will have made that show I’m more aligned with what’s important to me at a heart and soul level are:
1)First and foremost, I will regularly be attending church.
2)I will have lost weight.
3)I will have become much more confident

Looking forward, 18 weeks from now, the three most predominant inner feelings which describe what I’ll be experiencing are:
1)I will be so proud of myself for accomplishing this goal
2)I will have much more energy to get out there and keep moving forward
3)I will be much more positive.

Three new patterns of thinking or beliefs which expand my ability to make healthy changes for the better will be:
1)To realize that I really do have time to work out everyday, because I am worth it.
2)To know that on a day to day basis I have the power within myself to avoid those foods that are not healthy for me and eat what God meant for us to eat.
3)To know that this journey will continue for the rest of my days!

Three objectively verifiable statements which will describe the new and improved condition of my body 18 weeks from now are:
1)I will weigh 135lbs or less.
2)I will be within the normal BMI range
3)I will be so proud of myself for the completion of my first Transformation knowing that this is just the beginning!

Transformation Mastery – Step 1

Having looked inward to do some soul-searching, three heartfelt reasons for making the decision to transform my health and life are:
1) I want to continue the journey, recognizing I am far from complete!
2) I want to guide others along this path and help them transform
3) I recognize I have an opportunity to be strong for those who can’t

In recent days and weeks, the three most predominant inner feelings I have been experiencing are:
1) I’ve had more moments of feeling overwhelmed with work than I’d like
2) I’ve felt more of the late winter doldrums than I’d like
3) I have an opportunity to give more of myself than I have been

Three patterns of thinking or beliefs which may have limited my ability to change in the past are:
1) I am responsible for the decisions (and then possibly the resulting failures) of others
2) I’m getting older, and this must be harder then
3) I’ve allowed disillusionment to be an excuse

Three objectively verifiable statements which reflect my physical condition right now are:
1) 195 lbs
2) 33” waist
3) I can do 8 pull-ups

Looking forward, 18 weeks from now, three changes I will have made that show I’m more aligned with what’s important to me at a heart and soul level are:
1) I will be active with other t-com members helping them to achieve their goals
2) I will consistently make more time for others
3) The committed individuals of the Transformation Mastery group are reaping the benefits of the journey

Looking forward, 18 weeks from now, the three most predominant inner feelings which describe what I’ll be experiencing are:
1) I’m able to easy keep work related stress in its proper perspective
2) I awake each morning, positively energized by the opportunity it represents
3) Overflowing optimism!

Three new patterns of thinking or beliefs which expand my ability to make healthy changes for the better will be:
1) I am responsible for my actions and my choices. Others are free to make theirs, and I cannot take any of that (good or bad) upon my shoulders or my soul
2) 42 is YOUNG, baby! And I’ve never felt better!
3) I have faith in people… what Shakespeare said in sarcasm, I feel with absolute conviction…“what a piece of work is man!”

Three objectively verifiable statements which will describe the new and improved condition of my body 18 weeks from now are:
1) 185 lbs
2) 32” waist
3) I can do 16 pull-ups

Bill Phillips Transformation

Step 1: The Base and the Summit

Self-Assessment and Awareness

The following self-inquiries help you see where you are now. Identifying your most truthful answers requires some soul searching and introspection. Take your time, review the example, and then proceed to complete this action step.

Heart and Soul

Having looked inward to do some soul-searching, three heartfelt reasons for making the decision to transform my health and life are:

1. I want the health I had 20 years ago that has been lost over time and a struggle to regain.
2. I need to be strong in body and mind not only for me and my family but for the world community also.
3. God always guides me and helps me to make right choices, this is one of them.

Emotions
In recent days and weeks, the three most predominant inner feelings I have been experiencing are:

1. I am a failure and unable to break the chains, habits, and will to make lasting changes in my life.
2. I feel like I am being foolish doing Transformation over and over, and looking weak to the community never really changing for the better.
3. I am angry at myself and beat up not only on myself but the ones around me too.

Mindset

Three patterns of thinking or beliefs which may have limited my ability to change in the past are:

1. I cannot do this I am a slave to bad food and stuffing myself completely full before I stop eating and to make it worse I go from perfectly good clean eating to completely giving up and binging like a drug addict.
2. I cannot change my life, maybe I was meant to be this way.
3. Face it I am a loser that thinks he can be a winner.

Body

Three objectively verifiable statements which reflect my physical condition right now are:

1. I am stuck with a tire around my waist that won't go away, I have a waist size that between 36 and 38 inches very unhealthy bellyfat.
2. I get tired and easily fatigued and have poor energy levels, I am able to exercise but on certain days I feel lathargic and run down.
3. My photo shows an overweight mean faced tired old man. (That's what my wife said) : (

Before Photo_________________ Side Photo________________ Back Photo





LOOKING FORWARD 18 WEEKS

And now it’s time for a really fun part of this assignment. I need you to look forward to a point 18 weeks from now and envision what you want the results of your transformation to be. Again, to help guide you I’ve got a set of self-inquiries.

Heart and Soul

Looking forward, 18 weeks from now, three changes I will have made that show I’m more aligned with what’s important to me at a heart and soul level are:

1. I will be overall a happier and a more overall centered person.
2. I will give more of myself to others and the world. I will be more joyfull and supportive torward others.
3. I will now believe that what seemed completely out of reach can be attained, which will give me confidence to strive for even more.

Emotions

Looking forward, 18 weeks from now, the three most predominant inner feelings which describe what I’ll be experiencing are:

1. I will feel joy and have attained a worthwhile accomplishment in my life.
2. I may cry more, I seem to do that when I am spiritually aligned with my Lord and living a fuller fulfilled life. (Joy)
3. I will be proud and strong in my belief of myself.

Mindset

Three new patterns of thinking or beliefs which expand my ability to make healthy changes for the better will be:

1. That my health is priceless and I need to maintain it and place a high value on it.
2. I must be a strong example for my family and the world community; someone’s got to do it.
3. Eating healthy and exercising will give my life a regenerative process and vitality for years to come.

Body

Three objectively verifiable statements which will describe the new and improved condition of my body 18 weeks from now are:

1. I will weigh 30 lbs less and have trim with lean muscular physique which in turn will cause me to purchase a new wardrobe.
2. My blood pressure will be in a more normal range of 120/80.
3. When I go to martial art training I will be able to keep up with the younger guys now being in better shape and having improved cardio.

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Having looked inward to do some soul-searching, three heartfelt reasons for making the decision to transform my health and life are:


1) To continue growing in a positive way. I was so closed off when I came to T.com I didn't realize how badly, until I started to peel back the layers of the onion. I am finding I like myself more and I want to see the best of me that is to come. I know I have a lot more to offer.

2) Since starting school (another thing that came about since joining the Transformation Community because I lost limiting beliefs), I have found that I don't want to settle for the CADC certificate I want to get a Licensed Social Worker degree along with that certificate. So adding more classes to my major and talking with my counselor and mentor's at school are a must. I am also going to apply for a job with UCAN after I do my internship to get extra monies so I can earn my degrees. Although I am scared it will be hard to learn, I am going to sign up to speak Spanish because I believe it will be beneficial in the social work field (I am scared of failing it, but I won't).

3) I am going to eat healthy these 18 weeks with my son and the two of us are working together to change our lives. Each challenge brings me closer to a healthy body and healthier mind. I want my family to be able to experience the same. So lead by example.


In recent days and weeks, the three most predominant inner feelings I have been experiencing are:


1) Excitement because i feel like I am making a difference in my life through my education choice. By actually going out and doing field work, I am seeing where my choice of work can make a difference in the lives of others. While my choice of work will not make a great deal of money it will hopefully make a change in the lives of those who may not see a way out of their situations right at this moment. I feel that the day I met Marty in person, joined T.com, started talking with people from this site I went from a struggling "amputated soul" to a growing soul. And I want to give back.

2) Anxiety at times because I don't want to get sidetracked with my school and taking care of others that I "put myself on the back burner". I want to remember to "put myself first" and be able to attain my daily goals.

3) Hope that I can make it to my end goal for physical fitness. I have an attainable goal and I have all the right tools at my disposal. The something more I need is the dedication everyday to commit.


Three patterns of thinking or beliefs which may have limited my ability to change in the past are:


1) I have to get this done before I do my goal.

2) I'll be able to catch up tomorrow, I'll burn double the calories.

3) I overate today, I gained a pound and I have ruined it all. I'm done.



Three objectively verifiable statements which reflect my physical condition right now are:



1) I weigh 179 lb. I have 50 lb. of fat to lose.

2) I am in the obese category which is a high risk factor for heart attack, stroke, diabetic, hypertensive and early death.

3) Being overweight is depressing. It affects me in everything I do. I function well in society, but inside I shrink. I am always thinking about what others might be thinking of me. I always worry about what I look like. I may choose what I want to eat, but while I am eating it, I think about what someone might be saying about "why is she eating that?" I am never comfortable sitting in a chair and if I can I try and sit in the back of a room away from others. I always wear dark clothing to "try to mask" the fat. My hair is long so I don't look bottom heavy. It is always on-my-mind.



Looking forward, 18 weeks from now, three changes I will have made that show I’m more aligned with what’s important to me at a heart and soul level are:


1) I won't have a looking glass theory of myself. Where I wonder what other's are thinking. I will be aligned with the fact that who I am is fine. Because who I am is who I was made to be.

2) When I awake I will greet my reflection with happiness and excitement for the new day.

3) When I lay my head down at night I will reflect on the gifts that came my way and give thanks for them.


Looking forward, 18 weeks from now, the three most predominant inner feelings which describe what I’ll be experiencing are:


1) Peace

2) Contentment

3) Forgiveness of past present and future mistakes.


Three new patterns of thinking or beliefs which expand my ability to make healthy changes for the better will be:


1) I am only responsible for today. To even break that down to simple terms. I am responsible for this moment. If I should make a mistake with my program, I will pick up right then and there. It doesn't get me license to stop for a day, another minute. It means that I say oops and then I go, that moment is gone, "let's get back on track". That is the only way I can succeed.

2) I am only human, I will have good days and bad days progress not perfection. Look for the progress and enjoy the wins in that. Celebrate those wins small or big.

3) When I am stressed, my best medicine is to go for a walk, workout or make contact with another person within the program. Why? They can help and get me out of myself. Otherwise my mind can make my small problem a big one. LOL



Three objectively verifiable statements which will describe the new and improved condition of my body 18 weeks from now are:


1) I will lose 3 lb. of fat a week, consisting of 50 lb. of fat in 18 weeks.

2) I will go from a 41 inch abdominals to a 20 inch

3) I wil fit in my size 8 Liz Clairborne jeans (they might be out-of-style? but I don't care)

Diana,

I know you are going to make great changes in and out and who cares about style. We set our own!

Chris

Quote:

Originally Posted by dragonfly50th Having looked inward to do some soul-searching, three heartfelt reasons for making the decision to transform my health and life are: 1) To continue growing in a positive way. I was so closed off when I came to T.com I didn't realize how badly, until I started to peel back the layers of the onion. I am finding I like myself more and I want to see the best of me that is to come. I know I have a lot more to offer. 2) Since starting school (another thing that came about since joining the Transformation Community because I lost limiting beliefs), I have found that I don't want to settle for the CADC certificate I want to get a Licensed Social Worker degree along with that certificate. So adding more classes to my major and talking with my counselor and mentor's at school are a must. I am also going to apply for a job with UCAN after I do my internship to get extra monies so I can earn my degrees. Although I am scared it will be hard to learn, I am going to sign up to speak Spanish because I believe it will be beneficial in the social work field (I am scared of failing it, but I won't). 3) I am going to eat healthy these 18 weeks with my son and the two of us are working together to change our lives. Each challenge brings me closer to a healthy body and healthier mind. I want my family to be able to experience the same. So lead by example. In recent days and weeks, the three most predominant inner feelings I have been experiencing are: 1) Excitement because i feel like I am making a difference in my life through my education choice. By actually going out and doing field work, I am seeing where my choice of work can make a difference in the lives of others. While my choice of work will not make a great deal of money it will hopefully make a change in the lives of those who may not see a way out of their situations right at this moment. I feel that the day I met Marty in person, joined T.com, started talking with people from this site I went from a struggling "amputated soul" to a growing soul. And I want to give back. 2) Anxiety at times because I don't want to get sidetracked with my school and taking care of others that I "put myself on the back burner". I want to remember to "put myself first" and be able to attain my daily goals. 3) Hope that I can make it to my end goal for physical fitness. I have an attainable goal and I have all the right tools at my disposal. The something more I need is the dedication everyday to commit. Three patterns of thinking or beliefs which may have limited my ability to change in the past are: 1) I have to get this done before I do my goal. 2) I'll be able to catch up tomorrow, I'll burn double the calories. 3) I overate today, I gained a pound and I have ruined it all. I'm done. Three objectively verifiable statements which reflect my physical condition right now are: 1) I weigh 179 lb. I have 50 lb. of fat to lose. 2) I am in the obese category which is a high risk factor for heart attack, stroke, diabetic, hypertensive and early death. 3) Being overweight is depressing. It affects me in everything I do. I function well in society, but inside I shrink. I am always thinking about what others might be thinking of me. I always worry about what I look like. I may choose what I want to eat, but while I am eating it, I think about what someone might be saying about "why is she eating that?" I am never comfortable sitting in a chair and if I can I try and sit in the back of a room away from others. I always wear dark clothing to "try to mask" the fat. My hair is long so I don't look bottom heavy. It is always on-my-mind. Looking forward, 18 weeks from now, three changes I will have made that show I’m more aligned with what’s important to me at a heart and soul level are: 1) I won't have a looking glass theory of myself. Where I wonder what other's are thinking. I will be aligned with the fact that who I am is fine. Because who I am is who I was made to be. 2) When I awake I will greet my reflection with happiness and excitement for the new day. 3) When I lay my head down at night I will reflect on the gifts that came my way and give thanks for them. Looking forward, 18 weeks from now, the three most predominant inner feelings which describe what I’ll be experiencing are: 1) Peace 2) Contentment 3) Forgiveness of past present and future mistakes. Three new patterns of thinking or beliefs which expand my ability to make healthy changes for the better will be: 1) I am only responsible for today. To even break that down to simple terms. I am responsible for this moment. If I should make a mistake with my program, I will pick up right then and there. It doesn't get me license to stop for a day, another minute. It means that I say oops and then I go, that moment is gone, "let's get back on track". That is the only way I can succeed. 2) I am only human, I will have good days and bad days progress not perfection. Look for the progress and enjoy the wins in that. Celebrate those wins small or big. 3) When I am stressed, my best medicine is to go for a walk, workout or make contact with another person within the program. Why? They can help and get me out of myself. Otherwise my mind can make my small problem a big one. LOL Three objectively verifiable statements which will describe the new and improved condition of my body 18 weeks from now are: 1) I will lose 3 lb. of fat a week, consisting of 50 lb. of fat in 18 weeks. 2) I will go from a 41 inch abdominals to a 20 inch 3) I wil fit in my size 8 Liz Clairborne jeans (they might be out-of-style? but I don't care)

Mastery Task 1: The Base and Summit
Where am I starting from?
Heart and Soul -
1. I want to live a long healthy life for myself and for my children. I want to remain active as I age and maintain the ability to participate in activities I enjoy such as tennis, gardening, and playing with my kids and (someday) grandchildren.
2. Eating well and physical activity results in a clarity of mind, energy, and restful sleep that I miss and haven't consistently experienced in a while.
3. I cannot recall a time when I have needed to bolster my self-confidence more than now. Recently I have been betrayed by someone who had promised to be true to me. Honoring my commitments to myself is very important right now.

Emotions-
1. Depressed, tired, angry - these emotions are tied to betrayal/relationship issues and have drained me.
2. Hopeless - lack of confidence in my ability to pull it off (positive change) and more generally my ability to trust again.
3. Apathy/numb - I find myself being apathetic inside, but also easily irritated by issues that I used to take in stride.

Mindset:
1. I'm too busy. I have very little time for myself. DH works late nights, some weekends, and travels. It often feels like I am a single parent to my 3 children. My work is demanding.
2. I'm too tired/sick/pain - I am exhausted most of the time. I sleep 8-9 hours per night and wake up (not feeling that I can sleep more), yet I am tired. Dr has ruled out any issue for this. I had been playing tennis at the raquet club until last fall for many years due to shoulder pain. Pain recurs every day.
3. My futile attempts to regain/maintain the physical fitness level I had 5 yrs ago with body for life has made me doubtful that this or any future attempt will be successful.

Body -
1. I weigh 130 lbs.
2. My cardiorespiratory fitness and strength are not great right now.
3. My shoulder has some sort of overuse injury/arthritis that I need to address.

Where do you want to be? SUMMIT
Heart and Soul
In 18 weeks-
1. I will be entenched in a habit of physical fitness and nutrition that feels natural and relatively effortless to maintain ( due to consistency and problem-solving barriers)
2. I will have trust in myself to follow-through with promises I make to myself
3. I will be less tired and better capable of meeting the demands of my life.

Emotions
1. I will be optimistic about my ability to be secure/confident in my relationship or in my ability to move on.
2. I will be happy more days than I'm not.
3. I will be so proud of all that I've accomplished.

Mindset
1. I believe in myself and my ability to overcome adversity and rise above it.
2. I deserve to be lifted up in my relationship, not torn down.
3. I have regained my confidence in myself.

Body
1. I am consistently 116 or under.
2. My definition in my bis/tris, quads, are back, my abs are back
3. My shoulder pain is being managed (physical therapy/yoga/chiropractor).

Heart and Soul
Having looked inward to do some soul-searching, three heartfelt reasons for making the decision to transform my health and life are:

1. I want to continue my journey and make healthy eating and physical fitness a permenant part of my life.

2. I want to set a good example for my kids, so they don't have the body image issues I grew up with.
3. I want to continue to build on my relationship with my husband, so we keep our marriage going in a healthy direction.


Emotions
In recent days and weeks, the three most predominant inner feelings I have been experiencing are:

1. Frustrated that I have felt stagnant in my Transformation.

2. Anxious to get my "spark" back and to start another challenge.
3. Excited to have so many physical goals lined up for the rest of the year.


Mindset
Three patterns of thinking or beliefs which may have limited my ability to change in the past are:

1. I cannot keep eating healthy and exercising intensely for my whole life.

2. I have to be perfect in everything that I do and if not, I am failing myself and am a fraud to others.
3. There is no way I can be in the low 130's/high 120's without starving myself.

Body

Three objectively verifiable statements which reflect my physical condition right now are:

1. My weight first thing in the morning is 142.

2. My abs are not as defined as they have been.
3. My legs, arms & back are not as defined as I want them to be.

Looking forward, 18 weeks from now, three changes I will have made that show I’m more aligned with what’s important to me at a heart and soul level are:
1. I will not buy my trigger foods (rice chips/salsa) to store in the house as temptations.

2. I will make sure to continue running and spending extra time with my husband, without the kids.
3. I will continue to take time each morning to reflect and meditate on the upcoming day and I will practice positive self-talk each morning as well.


Emotions
Looking forward, 18 weeks from now, the three most predominant inner feelings which describe what I’ll be experiencing are:

1. I will have more energy at night when I come home from work because I will be eating healthy and working out intensely.

2. I will be proud that I trained hard and completed another half marathon in less time than my first (2:15).
3. I will be more calm and present because I will practice yoga and meditation more regularly.


Mindset
Three new patterns of thinking or beliefs which expand my ability to make healthy changes for the better will be:

1. I'll prove that I can get to my goal weight of 135 by eating well and keeping my free days under control.

2. I will not reward myself for staying on track all week with sloppy eating all weekend.
3. My after pictures will be the proof that I have stayed on plan and lived a healthy life by eating nutritious foods and working out regularly.


Body

Three objectively verifiable statements which will describe the new and improved condition of my body 18 weeks from now are:
1. Within 18 weeks I will weigh 135 pounds or less first thing in the morning.

2. Within 18 weeks I will have completed another half marathon in less than 2 hours & 15 minutes.
3. Within 18 weeks, my bodyfat will be at least 4% lower.

Emotions
In recent days and weeks, the three most predominant inner feelings I have been experiencing are:
1. I am disappointed that I let life events affect my momentum that I had last year in losing 40 pounds and letting 10 creep back on because of stress and lack of energy.
2. I can feel the effects of those 10 pounds and my lack of intensity of exercise.
3. I do not want to start avoiding others who may judge me if I gained back a few pounds.

Mindset
Three patterns of thinking or beliefs which may have limited my ability to change in the past are:
1. I do not have the time or energy to enjoy exercise.
2. I am in better shape than a lot of people my age, so why keep going to achieve even more.
3. I am in much better shape than I was over a year ago. I could settle for this.

Body
Three objectively verifiable statements which reflect my physical condition right now are:
1. My weight at the beginning is 162 and my abdomen measured 34 inches. I had been as low as 148 last year.
2. I have lost a lot of the stamina and strength that I had achieved last year by not continuing intense exercise. I have only been exercising to call it done.
3. My photos reflect increase in body fat and loss of muscle tone compared to photos late last year.

Heart and Soul
Looking forward, 18 weeks from now, three changes I will have made that show I’m more aligned with what’s important to me at a heart and soul level are:
1. I will be a great example of what 50 can look like and continue to be a good example for my family and friends.
2. I will have reclaimed the importance of setting time aside for myself to exercise.
3. I will participate with confidence in the activities that I enjoy like biking, running, golfing and continue to enjoy these things with my husband.

Emotions
Looking forward, 18 weeks from now, the three most predominant inner feelings which describe what I’ll be experiencing are:
1. I will be stronger and not allow things beyond my control affect the way I exercise and eat. We will all encounter life events that we cannot control and being able to continue to take care of myself through them will be an improvement.
2. I will say good bye to yo-yoing with my weight. I will arrive at a comfortable weight and make the choices that enable me to stay at that weight without fear and doubt.
3. I will be confident in my positive improvements and enjoy the benefits of them and not be afraid of growing older.

Mindset
Three new patterns of thinking or beliefs which expand my ability to make healthy changes for the better will be:
1. I will prove that I can make and keep time in my daily schedule to exercise with intensity and feel energized by it.
2. I will prove that planning is the key to having healthy food on hand and preparing healthy meals. Timing of fueling my body will be a priority.
3. I will prove that age is no excuse when it comes to taking care of yourself and reach goals that you may set for yourself.

Body
Three objectively verifiable statements which will describe the new and improved condition of my body 18 weeks from now are:
1. I will be 15 pounds lighter and comfortably in the 140's.
2. I will feel the effects of losing that last 15 pounds and how it affects my comfort in my activities and clothing.
3. My picture will reflect the weight loss and muscle return and confidence in my ability to do so.

Having looked inward to do some soul-searching, three heartfelt reasons for making the decision to transform my health and life are:


1) Leading by example for my family.

2) Taking control of my health and happiness.

3) Being healthy so I can continue to be here for my family and friends.


In recent days and weeks, the three most predominant inner feelings I have been experiencing are:


1) Anticipation of the changes I will be experiencing.

2) Ambivalence.

3) Angst, can I do it?


Three patterns of thinking or beliefs which may have limited my ability to change in the past are:


1) I'm weak, there are a lot of people in my daily life that do not subscribe to my way of thinking. Can I resist?

2) I've tried a few times, made small successes, but something always happens to set me back.

3) I'm different.



Three objectively verifiable statements which reflect my physical condition right now are:



1) Tired.

2) Weak.

3) Painful.



Looking forward, 18 weeks from now, three changes I will have made that show I’m more aligned with what’s important to me at a heart and soul level are:


1) More energy on a daily basis, I'm always ready to go.

2) More at peace with myself and others.

3) Increased health benefits.


Looking forward, 18 weeks from now, the three most predominant inner feelings which describe what I’ll be experiencing are:


1) Peace.

2) Confidence.

3) Happiness.


Three new patterns of thinking or beliefs which expand my ability to make healthy changes for the better will be:


1) Confidence in myself.

2) Stick-to-it-no-matter-what.

3) I will feel more centered.



Three objectively verifiable statements which will describe the new and improved condition of my body 18 weeks from now are:


1) Stronger.

2) Lighter.

3) Energetic.



There they are. The ultimate in humility. A bikini is just not happening. But it's all there. No place to go but up.

I just realized I forgot to add in my stats. I will however have to edit those in later. Measurements are not an option tonight.
I need to add, my tape measure is in my sewing kit. I just discovered it went to my younger daughters house. So, I cannot add in measurements at this time.
I'm currently a size 14.
When I'm done I want to be a size 10.
Next go round I may change my mind, and decide on something different.
I would love to be able to run, but the knee surgeon says no. So I'm just happy to be able to keep moving.

The Base and Summit 3-4-2012



1. Where are you now?
In November I was told by my doctor to take 30 days off from working out due to hypo-adrenia. About two weeks into that, my son the fitness trainer told me that it’s only long steady cardio that causes a cortisol response and that it takes 20-30 minutes for the cortisol response to kick in. And, weight training doesn’t cause a cortisol response, at all. So, with those guidelines I was back in business.

So, since mid-December I have hardly missed any workouts, I am doing P90X, and a few other things that I do on my own. I do this 6 days per week, being sure not overuse any one muscle group and to rotate between cardio based exercise and resistance. Anyone who knows me knows I do not ever pig out and I eat very clean. But, since mid-December I have only removed 4 pounds and a couple points of body fat.
My thoughts on why my progress is so slow…no sleep. I get between 4 and 6 hours of sleep per night. I am really stressed out with a pathophysiology class that I was allowed to take even though I didn’t have the 3 levels of anatomy and physiology that were the prereq.’s for the class, so it’s always hard. I feel like I’m drowning.





2: Where do you want to be?
I want to spend my 49th year of my life joining challenges and staying consistent with hardcore muscle and cardio training 6 days per week throughout 2012, and this challenge is one on my way to the end of my 49th year when want to have accomplished the following goals:

1) I will weigh 109 lb's.

2) My body fat level will be under 18%.

3) My waist will be 23". My hips will be 34". My hip to waist ratio will be normal so that I can wear any type of pants or clothing that I want.

4) I will be able to do regular push-ups, pull-ups, jack-knives and whatever challenging exercises as a normal part of my regimen.

5) I will complete a half-marathon.

6) I will be fitter and healthier than I have ever been before at any previous time in my life






Having looked inward to do some soul-searching, three heartfelt reasons for making the decision to transform my health and life are:


1) I deserve it.

2) My family deserves to have the happiest and healthiest mom and grandma ever.

3) My significant other deserves to be blessed beyond measure with the hottest, sweetest girl he can imagine ever having the privilege to be with.


In recent days and weeks, the three most predominant inner feelings I have been experiencing are:


1) Commitment level is high and unwavering.

2) I am willing to do whatever it takes to reach my goals.

3) I know without a doubt that I deserve to be in my best body and to have the best life possible.


Three patterns of thinking or beliefs which may have limited my ability to change in the past are:


1) In the past, I was not confident.

2) I did not stand up for myself and my right to take time for myself and my health each day.
3) I placed too little value to each workout and didn’t believe that it would make any difference.



Three objectively verifiable statements which reflect my physical condition right now are:



1) My weight is 156.

2) My body fat percentage is 36.4%

3) My measurements are:
Chest: 31”
Waist: 30”
Belly: 33.5”
Hips: 42”
Upper-thigh: 24”
Mid-thigh: 19”
Knee: 15”
Calf: 14”
Upper-arm: 12”
Forearm: 9.5”
Neck: 11.75”



Looking forward, 18 weeks from now, three changes I will have made that show I’m more aligned with what’s important to me at a heart and soul level are:


1) I will have graduated from pathophysiology with at least a C, if not a B.

2) I will be getting more sleep.

3) I will be working out with consistency, which is really important to me.


Looking forward, 18 weeks from now, the three most predominant inner feelings which describe what I’ll be experiencing are:


1) Increased confidence in my abilities to make a difference in my physical body.

2) Even more connectedness in the relationships with my children.

3) More inner healing from the years in an abusive marriage.


Three new patterns of thinking or beliefs which expand my ability to make healthy changes for the better will be:


1) I am worth taking time for.

2) I deserve the best.

3) A better me is the best way to bless those around me.



Three objectively verifiable statements which will describe the new and improved condition of my body 18 weeks from now are:


1) I will be closer to my ultimate weight goals.

2) I will be closer to my body fat goals.

3) I will be closer to my ideal measurements.

02/28/12. Having looked inward to do some soul-searching, three heartfelt reasons for making the decision to transform my health and life are: After many, MANY false starts I am so tired of being aimless in my life. I want to reach my potential and be the best version of me possible. I want to be a good example for myself, my wife, my children, and others in need of change. I want to earn this privilege. I want to be a good provider of whatever needs to be provided. Emotions In recent days and weeks, the three most predominant inner feelings I have been experiencing are: I feel much guilt at not living a life worthy of my own expectations. I have found that as I struggle in one area it spills over to all areas of life. Despite much ongoing exercise, I am still overweight and my condition can be much improved. It is the negative energy of my feelings pulling me down. I am depressed that I cannot live happily with my spouse for extended periods. This is a duel problem but, I must deal with my own issues. More importantly, I need to be able to protect myself from negatives that come at me from without and within. I feel very blessed yet unhappy. I am mostly "below the line". Above the line is a consistent level of happiness. I have rarely been there in the past several years. Mindset Three patterns of thinking or beliefs which may have limited my ability to change in the past are: I don't have the support I need to move forward. No one wants to hear my sad story of struggle and I don't want to burden them with it. I am spread thin by what I need to do versus what I actually do. So many ideas come my way that I end up not doing anything. Based on the past hurts, I have a lack of commitment to important changes, and it is killing me. Fear of change is beating me down. Change is hard and I'm not good at it.[/font]
BodyAge 56
Height 5'7"
Weight 194
Body fat % 35.11
Neck 15"
Chest 44"
Waist 43"
Right Bicep13", expanded 14"
Right Forearm 11.75"
Hips 39"
Right Quad 22.75"
Right Calf 15.5"
Right Wrist 7.25
BMI 30.38

I will try my best to remeasure in the exact same locations.
My resting pulse is usually about 60.My blood pressure yesterday was 118/64
Heart and Soul Looking forward, 18 weeks from now, three changes I will have made that show I’m more aligned with what’s important to me at a heart and soul level are: I will be well on my way to a positive pathway of success which includes a career to which I have committed. I'll be confident, have reached several of my physical goals, will be at peace and calm and have occupational aim. Vision of the future and hope for its attainment will guide me. This means setting real goals and pursuing them instead of wishing and dreaming, I am content because I made courageous and difficult changes in my life. I will be "above the line" of happiness. I am assertive while being kind. I will expect respect when I’m respectful and receive it. Things may be busier and tougher but they will be focused.zzzzzzzzzzEmotions Looking forward 18 weeks from now, the three most predominant inner feelings which describe what I’ll be experiencing are: I will be confident in my strengths instead of fearful of change. I will have a renewed eagerness and focus in my life. I will be proud of the changes to my heart and mind and excited about my new body. Bonus: I have learned how to deal positively with negative emotions.Mindset Three new patterns of thinking or beliefs which expand my ability to make healthy changes for the better will be: I will have strong hope based on a clear vision backed by real results. Confidence rules! I can make big changes in my life despite adversity. I now have confidence that I can embrace positive habits over old self-defeating ones.
Body Three objectively verifiable statements which will describe the new and improved condition of my body 18 weeks from now are: My weight will be between 167-172 pounds and I'll be about 15% body fat. I will have some abs! With renewed joy, my after photo will show a genuine smile. Sounds hokey but, this is very important. Lastly, I want to create a positive life where my heart and head and life are in sync.

YAY! I finished my week one assignment. My goal is to do all of them since this is where I lacked on my 2010 challenge. I am ready to let the inner Transformation process begin. It will be rough but well needed.




Heart and Soul

Having looked inward to do some soul-searching, three heartfelt reasons for making the decision to transform my health and life are:

1) want to get to the root of the issue on some inner holds that have made me feel unaccepted, unworthy, and incomplete.

2)To be there for others whether in supporting them in their own fitness journey and to inspire others to know that anything is possible when you set your mind to it. It has taken me a long time to get to this point in my life for me.

3)To live a life of beating the odds of family illnesses by changing my lifestyle from bad habits to good habits

Emotions

In recent days and weeks, the three most predominant inner feelings I have been experiencing are:

1) Mild Depression due to people coming and going in my life.

2) Anxiety from fear of doing something wrong and I don't want to hurt peoples feelings.

3) Frustrated because I want to stay consistent with the workouts but life is really busy for me.

MindsetThree patterns of thinking or beliefs which may have limited my ability to change in the past are:

1) My life is too busy. No time for daily exercise just every now and then.

2) Procrastination: My thoughts of I have tomorrow to workout and eat healthy which leads to days of no workouts and unhealthy eating.

3)Not seeking support: I believed I could do the program alone without reaching out to the community or a professional for help. I was wrong and I have not completed a challenge fully. I am now involved in a group and only see positive results.

Body

Three objectively verifiable statements which reflect my physical condition right now are:

1) My body is flabby and I gained back 20lbs from not staying in the workouts after the 2010 challenge.

2) I am tired all the time and it shows in my posture, face, and the lack of energy I used to have when I was in my early 30's.

3) To fully complete a task has been very hard. At work I have no issues since it is work. But at home I will start and finish maybe later. This includes starting an exercise plan and not finishing to the completion date. In the 2010 challenge, I did the exercise but not the homework. I did not turn in the package due to uncomplete assignments.

Heart and Soul

Looking forward, 18 weeks from now, three changes I will have made that show I’m more aligned with what’s important to me at a heart and soul level are:

1) I will be focused and I will know how to limit myself on daily task. No more busy life due to not knowing my limits.

2) I will remind myself that I am worthy. No more pain from people who instilled pain in my past. I will forgive them.

3) My heart will be open to people who struggle with their own self worth. As the community is their for me, I will pass on what I received.

Emotions

Looking forward, 18 weeks from now, the three most predominant inner feelings which describe what I’ll be experiencing are:

1) I will have more confidence to do so much more in life. Especially to help others whether it is with fitness or home community support. I will no longer be shy.

2) Gratitude for life and everyday God gives to me. This has always been in me. I will be able to shout it out louder.

3) To know my self worth. To believe in myself when others don't.

Mindset

Three new patterns of thinking or beliefs which expand my ability to make healthy changes for the better will be:

1) I will have shown to stay on a plan and not come off of it until full completion. My past history has shown that once I go off the path, my way always get lost.

2) I will have proven to myself that I can wake up early in the morning and do my workouts.

3) I will have kept going even when I wanted to give up.

Body

Three objectively verifiable statements which will describe the new and improved condition of my body 18 weeks from now are:

1) Within 18 weeks I will have lost 40lbs and no longer flabby. My upper body strength will be noticeable to me.

2) I will look healthier at the age of 42 than I did in my 30's

3) I will have completely beat the odds of all hereditary illnesses and I will be a witness to my family members that they to can beat the odds.

Encouragement is much needed today as I begin week 2. I am discouraged that after all the work and clean eating last week I am only down one pound....feeling defeated this morning!

Hi Theresa. Let me start by giving a virtual ((HUG)). Week one is the stepping stone for greater achievement. As much as we want to see results quickly, you will eventually see it in the coming weeks. Keep up the good work and congrats on seeking encouragement. It's a good sign on your focus to succeed.

March 5, 2012
Having looked inward to do some soul-searching, three heartfelt reasons for making the decision to transform my health and life are:

1. I was created by God and my body is His temple. I need to take care of my body, mind, emotions, and spirit that He gave me so I can carry out His plan. I am called to be a healthy influence for others in my life: my family, friends, and clients. I haven’t been living up to my potential.

2. I feel like a failure even when I make progress with my goals. I am ready to give 100% and to celebrate my success along the way.

3. I am tired of being sick and tired; I am unable to do what I want to do because my mind, body and spirit are so fatigued. Being overweight slows me down. I am ready to feel alive and productive.

In recent days and weeks, the three most predominant inner feelings I have been experiencing are:

1. FAILURE: My life is wasting away, I’m not fulfilling my purpose, I know what to do but I haven’t found success. I keep trying. I keep failing.
2. FEAR: I fear the unknown
3. HOPEFUL: I’ve been a work in progress long enough to know there is hope. I have the desire, the tools, knowledge, support, strength, and community to support my efforts in leading a purposeful, healthy life. I know I can do all things through Christ. I am taking my life back by giving 100%.

Three patterns of thinking or beliefs which may have limited my ability to change in the past are:
1. I’ll fail
2. What happens if I succeed?
3. Why bother?

Three objectively verifiable statements which reflect my physical condition right now are:
1.My measurements as of March 5,2012 are:
Neck: 14.25
Upper chest: 38.75
Chest: 43.25
Ribs: 37
Waist: 40
Hips: 45.5
Thigh: 24.
Knee: 15.5
Calf: 15.25
Wrist: 6.5
Bicep: 13
Forearm: 10.25
BMI:
estimated Body Fat mass: 74.18
BP: 107/69
BPM: 66
2. Size 16 pants
3. My physical condition is evident in my before photo (on seperate thread)

Assignment #1 Worksheet: Where Will You Be In 18 Weeks?

Looking forward, 18 weeks from now, three changes I will have made that show I’m more aligned with what’s important to me at a heart and soul level are:

1. It is a priority to begin each day with studying the Bible, exercising and preparing myself for God’s work. I am living a healthy lifestyle!
2. I have more energy and enthusiasm than I ever dreamed possible. I am being a positive influence on others. I’m working as a personal trainer, teaching classes and I feel ALIVE! I am productive! I celebrate my successes no matter how big or small.
3. I am healthy and have very few migraines now, I never get nauseous anymore and I am no longer obese. Instead of sleeping all the time, I am busy training others to develop a healthy body.

Looking forward, 18 weeks from now, the three most predominant inner feelings which describe what I’ll be experiencing are:

1. I feel confident about my weight loss and success. I am living my purpose!
2. I am living life! I feel energized. I am no longer fearful and put my life in God’s hands.
3. I have a positive attitude and a great outlook on life; I am happy, grateful for all the support and direction given to me on this journey, and enthusiastic for life! I know Transformation works, I am living proof! I am giving back 100%

Three new patterns of thinking or beliefs which expand my ability to make healthy changes for the better will be:
1. Transformation works when I follow the guidelines and set my mind and heart 100% on my goals whether they are spiritual, physical, or emotional
2. All of my struggles were worth it, today I am a success!
3. It does matter what I do. I matter. I am following God’s plan for me to be healthy so I can help others and to live out my purpose. I follow healthy food choices, exercise, pray, meditate, encourage, support, and give to others. I allow God’s light to shine through me without interference from self.

Three objectively verifiable statements which will describe the new and improved condition of my body 18 weeks from now are:

1. Through the past 18 weeks I followed my plan for consistent exercise and healthy, nutritious portion controlled eating. I weigh a minimum of 35 pounds less and my measurements have decreased significantly.
2. My migraines are down to less than 1 a month
3. My physical improvement is evident in my after photo

Step 1


Step 1: The Base and the Summit
Self-Assessment and Awareness

Heart and Soul
Having looked inward to do some soul-searching, three heartfelt reasons for making the decision to transform my health and life are:

1. I want to focus on losing the last 10 lbs of what I started in 2011.


2. I want to be the healthiest and in the best shape I can be at this stage of life.


3. I want to dig deeper into my heart and soul and become a better, more giving person.

Emotions
In recent days and weeks, the three most predominant inner feelings I have been experiencing are:

1. I've had the feeling that I'm not finished my transformation, that I've only scratched the surface of what I am capable of.

2. I am concerned about my osteoporosis and I have a need to do all I can to rebuild bone naturally.


3. I am frustrated with myself when I slip back into my old eating habits.

Mindset
Three patterns of thinking or beliefs, which may have limited my ability to change in the past, are:

1. Now that I've lost some weight, I should be happy with that.


2. Most people my age don't look half as good as me.

3. I eat healthy most of the time; I'll never weigh 125 again. That's for people in their 20's, not me.

Body
Three objectively verifiable statements, which reflect my physical condition right now, are:

1. My weight is 138 lbs; waist is 33 inches.
2. I have serious osteoporosis for a person my age and I've recently gone off all medication for that.
3. A day's work brings me to the point of exhaustion.


LOOKING FORWARD 18 WEEKS


Looking forward, 18 weeks from now, three changes I will have made that show I’m more aligned with what’s important to me at a heart and soul level are:

1. I will be at the right weight for my age and height, 128 lbs

2. I will continue to be a good example to my husband and sons.


3. I will be able to keep up with everyone else.


Emotions
Looking forward, 18 weeks from now, the three most predominant inner feelings which describe what I’ll be experiencing are:

1. My confidence will continue to grow as I know I am doing all I can to optimize my health and well being.


2. I will be happy and lighthearted.


3. I will experience joy from being able to help others on their paths to wellness and health.

Mindset
Three new patterns of thinking or beliefs which expand my ability to make healthy changes for the better will be:

1. My focus will be on 'progress, not perfection', and so I won't beat up on myself if I slip from time to time.

2. Taking care of my body, soul and spirit is the most important thing; when these are taken care of, I can be a better wife, mother, friend and daughter.

3. My new level of confidence will allow me to achieve more than I had previously thought possible.

Body
Three objectively verifiable statements which will describe the new and improved condition of my body 18 weeks from now are:

1. In 18 weeks my weight will reflect the work I've done; I'll be under 130 lbs. and I will be able to maintain my weight.

2. I will have more energy to do everything I want to do, including working a full day and then going out in the evening.


3. My core will be firmer, with smaller 'love handles', my waist will be 30 inches, and this will be evidenced in my after photo.
Powered by TCPDF (TCPDF)

Heart and SoulHaving looked inward to do some soul-searching, three heartfelt reasons for making the decision to transform my
health and life are:
1. To become stronger and healthier and watch my granchildren grow up.
2. To stay free of diabetic medicine and control my sugar by diet & Exercise
3. To maintain and continually improve on what I have already accomplished

EmotionsIn recent days and weeks, the three most predominant inner feelings I have been experiencing are:

1. Will I fall back to my old habits of eating bad.
2. Do I have it in me to do another 18 week chalenge
3. Can I accomplish my goal of eating right everyday,

MindsetThree patterns of thinking or beliefs which may have limited my ability to change in the past are:

1. Will I finish what I have started I have quit other things before.
2. Why am I am always to concerned about what others will think.
3. Do I have the willpower to eat right and say No when I should.

Body

Three objectively verifiable statements which reflect my physical condition right now are:1. I weigh 180 pounds and have a 34" waist
2. My largest point of my waist is 37 inches.
3. I am on Medicine to control my Blood Pressure

LOOKING FORWARD 18 WEEKSAnd now it’s time for a really fun part of this assignment. I need you to look forward to a point 18 weeks from now
and envision what you want the results of your transformation to be. Again, to help guide you I’ve got a set of
self-inquiries.
Heart and SoulLooking forward, 18 weeks from now, three changes I will have made that show I’m more aligned with what’s
important to me at a heart and soul level are:

1. I have the ability to set goals and achieve them.

2. I will be helping other learn how to take control of themselves with confidence.
3. I will feel more self confident in my abilitys to change and help other to follow my example,
Emotions

Looking forward, 18 weeks from now, the three most predominant inner feelings which describe what I’ll be
experiencing are:

1. I am more positive about setting goal and achieving them.

2. I am more confident about my health and my life with my family because of the health bennifits I have
recieved.
3. I am moving forward with a strong mindset & determination.

MindsetThree new patterns of thinking or beliefs which expand my ability to make healthy changes for the better will be:

1. My life is so much better because of the changes I have made in my life.

2. I really can make healthy changes in my life just check out my after photos.
3. I am not too old tand I can make the healthy changes needed.

BodyThree objectively verifiable statements which will describe the new and improved condition of my body 18 weeks
from now are:

1. In 18 weeks I will weight 165 pounds

2. I will remain in control of my Diabeties and controll it by Diet and exercise.
3. My after pictures will show I accomplished the goals I have set.

Erin Galbreth
ASSIGNMENT 1 – Base and Summit

Heart & Soul:
1. I want to set a healthy example for my son
2. I want to stop neglecting myself and start renewing myself.
3. I am tired of being tired. I want to start feeling energetic, inspired, and confident.

Heart & Soul: Three changes I will have made in 18 weeks.
1. I will be setting a healthy example for my family
2. I will be making time to take care of myself
3. I will be feeling good about myself and participate more fully and have fun.

Emotions:
In recent days and weeks the three most predominant inner feeling I have been experiencing are:
1. unsettling concern about my weight
2. embarrased and ashamed about my physical condition
3. frustrated, because I feel stuck in my current situation

Emotions:
In 18 weeks the three most prominent inner feelings that describe what I will be experiencing are:
1. confident and secure about my overall health and weight/measurements in normal range
2. feel good about my improvements and excited about continuing the journey
3. feel energized and inspired, because I am moving forward in a positive direction

Mindset:
Three patterns of thinking or beliefs which may have limited my ability to change are:
1. constant rejection and criticism I am not good enough
2. I don't have time for exercise and eating healthily
3. I am unlovable and unable to change

Mindset:
Three new patterns of thinking or beliefs which expand my ability to make healthy changes for the better are:
1. proof I can meet my physical and professional goals
2. I do have time to work out and eat healthily
3. I will have greater clarity and focus

Body:
1. I weigh 193.0 pounds
2. BP is 110/70
3. physical condition is evident in before photo

Body: Three changes I will have made in 18 weeks:
1. My weight first thing in the morning before I've eaten will be 175 lbs. My waist will be no more than 36" at its widest point.
2. My BP will be below 110/70.
3. My after photo will show I have less body fat. I will have a youthful posture and defined muscles.