M I N D S E T C O A C H I N GB Y R A C H E L A U S T

Y O U R G U I D E T O G E T T I N G A N D S T A Y I N G O N T R A C K

S E L F C H E C K I ND I E T A N D W E I G H T

Currently

History

Rate your level of satisfaction from 0 to 10. 0 being dissatisfied and 10 being very satisfied.Thoughts

How and when hasyour weight fluctuated over theyears

Going Forward

Have you tried toreduce/gain weightbefore?

What changes do you need to maketo be healthier and/or reach yourideal weight?

In this section we will be doing a little self check-up to see where you’re at now and where you want to be. Your thoughtshere will help you create an action plan for the next 12 weeks.

Weight

BF%

Goal

What didn’twork well?

My current physique 109876543210

Ability to eat well 109876543210

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Amount of training I do

How healthy I feel

How well I stick to a food/training plan

What’s gotten inthe way previouslyis...

S E L F C H E C K I NA H E A L T H Y M I N D S E T

GotIt

Total

If I mess up my food I get back on track at the next meal

I eat mostly healthy food

Read through the following list of training and eating factors and tick whether you’re on track or need improvement.

I pay attention to what I eat but I don’t stress about it

I don’t stress if one day proves too busy to exercise

NeedsWork

I take time to move my body and exercise at least once a day if I can

I don’t eat in secret or lie about what I eat

I don’t panic about eating something ‘bad’

I don’t turn to alcohol or ‘treat food’ as a response to stress or emotions

I don’t skip meals as a way to manage weight

I don’t skip parts of my workout and tell myself I’ll make it up another time

I enjoy the food I eat

Exercise makes me feel happy afterwards

I don’t obsess about my weight

I don’t feel ‘stuffed’ after lunch or dinner

I eat breakfast

I don’t reward myself with food

I keep active because I know it helps my mind and overall health

I feel confident enough to use a gym without worrying about what people think

I eat most of my meals at a table without other distrations (eg. phone, tv)

I plan what I’ll eat for times I know I’ll be busy and only have poor options around

I am happy with what I see in the mirror

A majority of the foods I eat are unprocessed

I don’t get terrible cravings for foods

I don’t think eating healthy feels like a chore

E X E R C I S EH A B I T S

CurrentMy weekly trainingschedule at the moment looks like...

Distractions

Do you feel this isgood enough?

Some things that Iknow might interruptmy training scheduleare...

Read through and answer the following questions about your exercise habits and goals.

If not, why?

To prevent these orreduce the frequencyof them I will...

RewardsSome non-foodrewards I can treatmyself to forexercising are...

IncorporationSome steps I cantake to makeexercise a dailypart of my life are...

C H A N G E SC U R R E N T M I N D S E T

Habits

Read through the list below and circle how you feel about changing this habit.0 = scared and not ready, 10 = ready and excited

Exercising regularly 109876543210

Eating less processed food 109876543210

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Eating less sugar

Following a training program

Limiting ‘treat’ foods to certain times

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Keeping a food log

Bringing lunch to work/university/school

Asking for help

Trying new food

Cooking more

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Stretching daily

Trying new stress management techniques

Planning meals

Trying new exercises

Talking to family about healthy changes

Limiting or removing ‘take out’ foods

Taking measurements

Taking progress photos

Learning to get back on track after messing up

C H A N G E SN E W M I N D S E T

#1

Ask for help

To Become More Ready I Have To

Think about it more

Choose some of the behaviours you circled a low number for and let’s work through how you can become more ready tomake changes in this area.

Behaviour

Other thingsI could doinclude...

Get more information

Practice it more

#2

Ask for help

To Become More Ready I Have To

Think about it more

Behaviour

Other thingsI could doinclude...

Get more information

Practice it more

#3

Ask for help

To Become More Ready I Have To

Think about it more

Behaviour

Other thingsI could doinclude...

Get more information

Practice it more

C H A N G E SN E W M I N D S E T

#4

Ask for help

To Become More Ready I Have To

Think about it more

Choose some of the behaviours you circled a low number for and let’s work through how you can become more ready tomake changes in this area.

Behaviour

Other thingsI could doinclude...

Get more information

Practice it more

#5

Ask for help

To Become More Ready I Have To

Think about it more

Behaviour

Other thingsI could doinclude...

Get more information

Practice it more

#6

Ask for help

To Become More Ready I Have To

Think about it more

Behaviour

Other thingsI could doinclude...

Get more information

Practice it more

S U P P O R TM Y S U P P O R T S Y S T E M

Routines

When I fall off trackI will contact...

Take this time to evaluate what support you have available to you right now, and what you could have in the future.

I am developing thefollowing routinesto feel supportedover the long run...

Do you others sayyou’re hard to help?

People I Have Currently Others I Want To Ask For Help

1

2

3

4

1

2

3

4

L E T T I N G P E O P L E H E L P

AssessIf yes,why?

How do you feelabout letting someone help you?

What kind ofsupport feels bestto you? eg. Just listening? Or talkingthrough yourproblems? Oroffering advice?

What makes askingfor help feel difficultor embarrassing?

Going ForwardIn order to makesure I’m getting thehelp and advice Ineed in the future Iwill...

T R I G G E R SP R O B L E M S O L V I N G

Here we are going to identify strong triggers or situations which cause you to fall off track, and we’re going to think of the ideal solution to get through the situation. I’ve filled out the first one for you.

Where do I needto plan better?eg. food, fitting intraining.

Situation Solution

P L A N N I N G F O R F A I L U R E S

Assess

What I will dodifferently is...

When can I startmaking these changes?

Extra Benefit

Buying lunch at work Bring packed lunch Saving money

People who mightbe able to helpme are...

To make thesechanges I will need...eg. If your firstresponse was food,ideas are: more recipes, foods I enjoy, containers topack food in to bring with me, etc.

M I N D S E TU N H E L P F U L T H O U G H T S

This may feel like a difficult or emotional task to some. Take time over the next few days to write out unhelpful thoughtsyou catch yourself thinking. It’s your job to then provide yourself with a counter-statement to use whenever thesenegative thoughts creep back in.

Unhelpful Thought Make It Helpful

I deserve a treat, I’ve had a hard day I’m feeling stressed, I will calm down by...

I already stu�ed up, so I’ll eat whatever for today I only messed up one meal, I’ll be on track for the next

Everyone else can eat whatever they want, it’s not fair I’m making choices that are going to help my body

I can never lose weight, I feel so fat My body works di�erently, I’ll look for a new solution

W O R K S H E E T SW E E K L Y

Work your way through these self-assessmentseach week. I would advise listening to the podcastepisode before you start the worksheet. This willmake sure you are equipped with all the knowledgeyou will need to fill out the worksheet effectively.Try to make the time you fill out the worksheetsa quiet time of self reflection. Turn music off ordown, and try to be somewhere with as few disctractions as possible (including phones andsocial media). It’s important to spend the time in introspectionand really focus on what’s standing in your waywhen it comes to your journey with health.

Weekly Worksheets