This weeks focus is on courage. It takes courage to set your life into motion, believe in yourself, to follow your dreams. Are you willing to step into a life of courage now that you’re in your fourth week? This is when people begin to start self-sabotage.
STEP 1: Take a reality check
There is no point in going any further with this 12 week program if you aren’t being honest with yourself. You will only get out what you put into it. If you haven’t lost weight it is time to write down your foods again for at least 3 days or until you do start to lose weight and get really serious with yourself:
- Are you eating junk food even just a little here and there?
- Are you sneaking a cookie or munching on chips?
- Have you conquered sugar and begun eating light healthy carbs?
- Are you eating low-fat protein at every meal and having a salad every day?
- What are you eating for breakfast?
- How much water are you drinking?
Obviously, I ‘m not able to watch your every move. I can give you information and guide and inspire you, but if you’re not sticking to the program, you are fooling no one but yourself. Make sure you are reading each week steps and doing them; increase your intensity of your workouts.
I compare this program to taking birth control pills: It won’t work if you use it sometimes.
Daily effort + daily choices = success. It is time to get serious.
STEP 2: Relinquish the Need for Approval
We all want to be liked, valued, and appreciated; and when we are not, we feel rotten. Our need for approval usually starts at a young age. When did we get this inaccurate assumption that if you gave up yourself, others would give you more?
- What pivotal moments changed your life?
- What did you hear, see, or feel on a daily basis while you were growing up?
- How did this make you feel about yourself, and how has it held you back?
- Looking at your list, ask yourself if you feel that your life would be better if others had treated you better.
- Do you believe that most of your disappointments and failures have been out of your control?
- Was one of your own parents held back in their own life?
- What messages regarding opportunity and expectation did you learn from them?
- Did you see a mother who gave too much but resented it at the same time?
- Has an illness or condition impeded your progress?
- Has it been unfortunate circumstance, or was it specific people who’ve held you back?
- If so, are you still angry or resentful with them?
Here is your first clue: Self- sabotage comes from repressed anger. “I’m not angry anymore,” you might say. Yet if you continually sabotage your efforts, then there is a good chance that you haven’t dealt with your pain.
In reality, truth is always easy. It’s the lies we tell ourselves and the world that weighs us down and keeps us immobilized in fear, convinced that we have no other option. Lies keep us disillusioned. Disillusionment keeps us in denial: thus, addictions are virtually impossible to overcome.
STEP 3: Do Something You Love
STEP 4: Start Eating Lean Protein
Meat, poultry, fish, eggs, and dairy products are the most obvious sources of protein; but there are many others such as nuts, beans, and lentils. The primary role for protein is to build and repair close to 300 billion cells daily, including muscles, ligaments, and tendons. Although carbs and fats supply you with energy, every cell in your body is constructed from protein you eat.
STEP 4: Learn to Relax
Prayer, meditation and stretching are great ways to distress..
SUMMARY FOR WEEK FOUR: COURAGE
• Start eating lean proteins and avoid dark meats and limit egg yolks and high fat dairy
• Try a protein shake to supplement your requirements if you are struggling to get enough
• Continue with 4-5x per week exercise for at least 60min. or accumulate at least 300min. per week for weight loss. Add stretching into your daily routine.
• Monitor your progress
• Check to make sure you are not falling back to old patterns
• Decompress stress in your life
• Discover your truth
• Relinquish the need for approval
• Do something you love