10 Day Healthy Living Challenge · 2020-04-22 · enjoy as you lose weight and improve your health. The more you write, the better the inspiration. People are motivated to change

10 Day Challenge

Healthy Living

Welcome Packet, Daily Challenges,

& Journal Exercises

www.firstcapitalgym.com

Hello!

Congratulations on taking the first step toward a healthier and happier life! During the next ten days, we will be jumping into the mental strategies necessary to lose weight permanently.

Now it’s your turn to one more step forward in your journey to happy, healthy living!

If you invest your heart and soul in this challenge, you may find yourself in tears. That’s okay—that means you care enough to love yourself healthy.

Here are four things to do before diving into the challenge materials:

#1 Find an accountability partner. Studies prove it’s easier to stick to a plan when you have a partner. Who do you know that would be willing, wanting and able to be your accountability partner? Some one that would want to jump on board?

Invite them to be apart of this challenge so you can do this together. The more the merrier!

#2 Print out this entire document. I know that sounds old-school, but studies show that journaling is more effective when you put pen to paper.

#3 Schedule time each day, and I mean schedule as in put an appointment for YOU in your calendar, to complete these journal assignments. Don’t rush through them. Go deep inside to discover what is holding you back. Discover the reasons why you are eating too much. Uncover the emotions that you are feeding with junk food rather than with love.

#4 Keep your eyes open for emails with subject lines starting with “10DHLC.” I’ll be sending you emails during each of the ten days we are together with some additional information. Hint: there may be some prizes involved!

That’s it for now. I’m looking forward to guiding you toward a healthier and happier life!

For each of the 10 days in this challenge, you will receive a daily email with additional information explaining why I chose each journaling exercises. These journals are the most important part of the challenge so do not skip them!

This calendar of extra credit will help you eat healthy, train daily, and win happiness during the challenge. Post your daily completion in our FB Group so we can celebrate your wins!

Day 1 Make one small improvement to your diet today.

Day 2 Take a selfie doing a wall sit while brushing your teeth.

Day 3 Write down 5 things that made you happy today.

Day 4 Create your own rules for earning a Planned Indulgence.

Day 5 Find an exercise accountability partner.

Day 6 Celebrate YOU by enjoying 30 min. of self-care.

Day 7 Eat an entire rainbow of colors. Candy does Not count!

Day 8 Turn off electronics 30 min. before bedtime.

Day 9 Treat yourself like a princess all day long.

Day 10 Drink extra water today to rehydrate and flush your body!

www.EatTrainWin.com © 2018 EatTrainWin, LLC | All Rights Reserved.


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why?When you are in a negative mindset, what horrible things do you say about your body that you wouldn’t say to your best friend?

It’s hard to admit how awful your inner critic can behave. Self-criticism and the guilt and shame that come with it will stop your weight loss in its tracks. Turning the spotlight on your inner critic is the first step in quieting the monkey chatter!

Bonus: Name your inner critic.

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why?When was the last time you thanked your least favorite body part for its service? Write yourself a love letter to make up for bad-mouthing your body.

Although you may claim you hate your thighs (or another body part), can this possibly be true when you think about what that body part has done for you? Our body, with all its incredible functions, is the one thing we should be most grateful for.

Bonus: Send a love letter to a special person.


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why?How has perfectionism and the all-or-nothing approach impacted your health and happiness?

It’s important to see how you sabotage yourself and where you allow the inner critic to have a breeding ground for shame when you fail to reach perfection in your daily life.

Bonus: Identify one thing you’re willing to do imperfectly on purpose today.


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why?Describe what you are doing during your typical meal? What other activities are occurring during this time?

Many people overeat without even realizing it. Being present in the moment is a simple and effective technique to stop mindless eating and to fully enjoy the food you are consuming.

Bonus: Eat one meal in silence while being 100% mindful of eating.


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why?What thoughts and behaviors do you need to let go of the most to stop overeating? What new thoughts and behaviors can you create for success?

We can’t erase all of life’s stressors. But with a little awareness of what is causing us to overeat, we can begin developing other ways to soothe ourselves without food. It starts with acknowledgement of our emotions.

Bonus: Identify the emotions you experienced before eating a meal today.


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why?Think of how it felt to deliver on promises you made to others. Write down three promises you will make to yourself and keep this week.

Promises are easier to keep than goals because they come with 1) emotional attachment, 2) a history of success, and 3) a subconscious buy-in. Goals have a much lower percentage of success because we aren’t emotionally invested in them.

Bonus: Record a video reciting your promises to yourself and post it in our FB Group.


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why?Write a one sentence positive affirmation and set an alarm to recite it (and believe it) when you wake up, eat lunch and go to bed.

Success breeds success, and that’s why EatTrainWin encourages adding on another healthy habit when a new behavior becomes a habit. If you don’t believe you can, then you can’t. Positive affirmations will help you believe in YOU!

Bonus: Read my blog, You are the Captain of Your Ship, on positive affirmations.


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why?Write down all the new pleasures you will enjoy as you lose weight and improve your health. The more you write, the better the inspiration.

People are motivated to change by a desire to either: 1) escape pain, which may include health complications related to weight, or 2) run toward pleasure. Escaping pain only works for so long; at some point you need to run toward pleasure.

Bonus: Tell a loved one about a pleasure you will run toward this week.


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why?Write down the wins you earned by participating in this challenge and savor each one with a big ol’ smile on your face!

You’ve heard the saying, “go big or go home.” If your goals don’t scare you a little bit, then they aren’t big enough. Think about how you can continue collecting wins in your journey to a healthier and happier YOU.

Bonus: Take a photo of something that makes you feel free or cherish freedom.


© 2018 EatTrainWin, LLC

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why?If your best friend or closest family member knew you were struggling with the same things you are struggling with, how would you support them?

People truly care about each other and want to help their friends and loved ones who are struggling. Visualizing how you would comfort a friend in need will give you tools and ideas to self-soothe without turning to food.

Bonus: Connect with a fellow EatTrainWinner and agree to support each other.


Documents

10 Day Healthy Living Challenge · 2020-04-22 · enjoy as you lose weight and improve your health. The more you write, the better the inspiration. People are motivated to change