A BEGINNER’S WORKBOOK TO
WELLNESS WORKSHEETS • TRACKERS • EXERCISES
“Big changes take time -- especially when you’re eager to succeed, it can be easy to become frustrated. Remind yourself how far you’ve come and all of the positive changes you’re seeing.” – Dr. Kim Feinstein, Psy.D. RM Clinical Psychologist and Behavioral Weight Loss Specialist
Table of Contents Tips to Reset Your Mindset The Importance of Planning Creating Vision Boards How to Create a Morning Routine Think Positive with Weight Loss Affirmations Weight Loss Affirmation Worksheet Wellness Journal Prompts Mindless Eating vs. Mindful Eating
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Wellness Exercises 5 Yoga Poses to Aid Digestion
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Daily Trackers Track Your Daily Activities Wellness Daily Activity Tracker RM3® Daily Tracker RM Lifestyle® Daily Tracker
14 15 16 17
The Importance of Planning Benjamin Franklin once said, “If you fail to plan, you are planning to fail,” and when applied to weight loss, his words could not ring truer. Here are five reasons why planning goes hand-in-hand with weight loss. 1. Provides purpose and motivation Every weight loss individual has a goal they strive for during their journey. At the beginning, it’s important to establish purpose and motivation. Why are you losing weight? What is motivating you to move forward? From there, you can construct your weight loss plan to carry you to the finish line. Every time you falter, simply go back to your reasons why, and then have it be the motivation to stick to your plan.
2. Taking new risks Weight loss can be scary, and you can read more about “Why Weight Loss Can Be Scary” on the RM blog. But, facing those fears and overcoming those internal challenges is key to weight loss. By planning ahead, you can identify those challenges and risks and create a plan to overcome them. For instance, if you’ve never eaten healthy before, and junk food is your go-to, eating your first nutritious meal can be daunting. However, if you research a delicious, nutritious recipe, and then prepare for it, it can be less scary and even more fun. 4 | The Importance of Planning
3. Improving performance If you’re in the middle of your weight loss journey, you can use planning ahead to monitor and improve performance. If you keep a weight loss journal, you can easily see which meals have kept you on track, and what times of days may be hard. For example, if you have late-night cravings, you can battle this with healthier snacks throughout the day. With RM3®, you have unlimited access to healthy greens, so you can easily add this to your daily intake without worrying about calories.
4. Decision-making Throughout your weight loss journey, you will be faced with temptation. It might be temptation to give in to a quick, easy meal when you’re tired after a long work day, or it might be the temptation to eat a sweet snack when you’re at a social gathering. However, if you plan ahead, it will not only help you to fight these temptations, but overcome them again and again in the long run. If you plan your meals throughout every day, you can stave off hunger and cravings.
5. Achieving success Finally, the best part about planning is that it will get you where you need to go – finding long-term weight loss success. Consistently planning, including meal prepping, planning snacks, or planning how to fight challenges, like cravings, will help you to overcome any weight loss obstacles. The grand feeling of finally achieving the goals you set out to accomplish is worth the effort it takes in planning to get there on the way.
Creating Vision Boards CLARITY
Visualization is a powerful tool. When you can envision your future-self accomplishing your goals, you take one step closer to making that success a reality.
MOTIVATION
(Ex. inspirational quotes, pictures of your family)
Determining exactly what you want and getting clear on the details helps you to develop a roadmap to get there.
FOCUS Envisioning the future helps you to practice discipline today, so you can have a better tomorrow.
GOALS
(Ex. being able to go hiking, lower blood pressure)
MANIFESTATION By imagining yourself in the future, you’ve taken an action to make this dream a reality. Continuing to fuel this vision will make this reality.
REWARDS
Here are a few questions to ask yourself when you create your vision board:
(Ex. going on a trip, getting a manicure)
1. What does your life look like? 2. What do you look like? 3. What will you be able to do when you reach your goals? 4. How will you celebrate your accomplishment?
Creating Vision Boards | 5
HOW TO CREATE A
MORNING ROUTINE Are you the type of person who hits the snooze button every morning, rolls out of bed, grabs a cup of coffee as you’re heading out the door, and you feel like you’re playing catch-up the rest of the day? The reason you may be feeling this way is because of your hectic morning routine. With a more intentional morning routine, you can be more productive, set a better tone for the day, and even convert to being a morning person!
Take Control of Your Life
By being intentional, you’re automatically being proactive versus reactive. A morning routine allows you to start off strong in a positive way, and that has a ripple effect throughout the remainder of the day. Studies show that having a morning routine makes you more productive – since you are prioritizing your time, this in turn can also make you feel more confident. In addition, the mind-body connection is 6 | How to Create a Morning Routine
undeniable. If you start your day with a nourishing RM3®-approved breakfast, you’ll have energy to take on any challenges that may come up later.
Tips to Designing Your Routine Be consistent. Developing a daily routine is the same as developing a new habit, and eventually a lifestyle change. Make it a priority and commit to it every day for at least a month, making small tweaks along the way. Be intentional. Think about how you want to use this sacred time. Do you want to work on a long-term goal, like your weight loss goal? Do you want to find peace in a noisy, chaotic household? Do you want to get your endorphins flowing with physical activity? Whatever you decide should be customized to you. Cherish the time. Whether it’s 10-15 minutes or an hour, cherish this time. It’s your time, and it’s even more crucial to your well-being because it is the beginning of the day. Remember that how you start your day will impact the rest of your day.
Inspiration for Your Morning Routine • Prepare and eat a nourishing RM3®-approved breakfast. • Do light physical activity like yoga, walking, or stretching. • Meditate and find inner calm. Silence the outside chaos. • Read or write to get creative juices flowing. • Practice gratitude by reflecting or journaling what you’re grateful for. • Say your weight loss affirmations aloud and motivate yourself. • Wake up at the same time everyday and make sure to go to sleep early. • Shut off all electronics if you want to disconnect. • Review your calendar and prepare for your priorities. • Have fun! This is your time!
25 POSITIVE WEIGHT LOSS AFFIRMATIONS Getting your mind in the right ‘head space’ for weight loss is integral to losing weight. Translating your mental fitness into physical fitness is key to your transformational journey. Therefore, developing the right mindset starts with affirmations. Affirmations are positive thoughts that can help you overcome challenges and negative thinking. By repeating affirmations every day, you will train your mind to start making positive change. 1. I eat healthy to nourish and strengthen my body.
8. I choose to be positive and let go of all negative thoughts and feelings.
2. I am not perfect, I accept my mistakes, and learn from them.
9. I look forward to achieving my ideal weight.
3. I believe in myself and my ability to succeed.
10. Losing weight is natural for me.
4. Taking small steps is becoming easier and rewarding. 5. I will not be afraid to say ‘no’ when I need to. 6. I love the feeling physical activity gives me. 7. I choose to let go of what other people say or do.
11. I am losing weight every week. 12. I am eating healthy foods contributing to my wellbeing. 13. I only eat when I feel hungry. 14. I adore the taste of healthy food. 15. I control how much I eat. 16. I love and care for my body.
17. I deserve a healthy body. 18. I believe in my ability to lose weight and keep it off. 19. I deserve to lose weight. 20. I choose healthy snacks over junk food. 21. I eat healthily to set a good example for my family. 22. I eat a ton of fruits and vegetables. 23. I eat balanced meals every day. 24. I am a disciplined eater. 25. I enjoy my healthy victories, big and small.
Think Positively with Weight Loss Affirmations | 7
Build Your Weight Loss Affirmations Affirmations work based on your emotional attachment to it and the credibility you give it. Let’s dispel all negative thoughts and replace them with positive thinking. 1. Describe your negative thoughts. What are you struggling with? (Ex. Fear, lack of self-confidence, lack of discipline).
2. Think about what you would say to yourself if you overcame the struggles listed above? (Ex. fearlessness, confidence, discipline).
3. Embrace positivity and actions. Use emotive words to describe positive emotions so your body can feel these emotions whenever negative thoughts arise. I am NOT (Ex. afraid, insecure, negative) I am (Ex. confident, disciplined, deserving) 4. Develop positive action steps from the exercise above, and repeat these affirmations everyday. I will (Ex. eat healthy) I will (Ex. control how much I eat) I will (Ex. accept my mistakes and learn from them) 8 | Weight Loss Affirmation Worksheet
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Journal Prompts
On your weight loss journey, you will be on a roller coaster ride of emotions. Some days will be tough, like saying no to dessert at your friend’s birthday dinner, and some days will be elated, like the day you reach your goal weight. For any of those days, you will need an emotional outlet, which is why we recommend keeping a journal. There are many benefits to journaling. You will learn about yourself through self-discovery, you will process your thoughts, feelings, and emotions better, and you will look back and see your progress. Most importantly, journaling cultivates a growth mindset. A growth mindset is the belief that we can grow, overcome, and persevere against the challenges life throws at us, and it is imperative to have one in order to succeed in your weight loss journey.
Here are 10 prompts to help inspire you to write and reflect on your journey. 1. When I visualize my life one year from today, I am… 2. What are my priorities in life right now? Do they need to shift in any way? 3. What brings me joy? How can I have more of that in my life? 4. What am I grateful for right now? 5. What are some beliefs about myself that I need to let go of? 6. What thoughts are cluttering my mind today? 7. What limiting beliefs do I have about my future that I need to let go of? 8. What expectations do I need to let go of? 9. What am I proud of so far? 10. Write a letter to your future self. | 9 Wellness Journal Prompts
If you’ve ever reached for ice cream and finished the carton without thinking about it, you’ve participated in mindless eating. The dangers of mindless eating can result in overconsumption of calories and subsequent weight gain. Yet, like any bad habit, you can replace mindless eating with mindful eating to achieve a healthier lifestyle. The first step to mindful eating is understanding the difference between mindless eating and mindful eating. Mindless eating is eating as a response to an emotion, most often associated with stress, nervousness, loneliness, and boredom. Mindless eating is like eating on autopilot — you’re not thinking about 10 | Mindful Eating Versus Mindless Eating
eating, you’re letting your emotions take over and you eat whether you are hungry or not. Mindful eating is eating for necessity, to fulfill your appetite in a way that is synced with the mind-body connection. You only eat when you’re hungry, and you are completely present. You are aware of the taste, smell, and experience you are having. You are in control of what and how much you are eating, and are less likely to binge. One technique to implement mindful eating is the H.A.L.T. technique by Harvard Medical School. Before eating, ask yourself the following questions:
H : Am I A : Am I L : Am I T : Am I
“
feeling hungry? feeling angry?
If the answer is yes to any of the latter three questions, pivot your actions with a different response to replace eating. Drink a glass of water, go for a walk, or call a friend. Continue to cultivate a mindful eating approach by reviewing your daily meals (we provide tracker worksheets), and ask yourself the following questions: 1. Are my snacks and meals healthy? 2. Are any of my snacks and meals based on emotions? Energy levels? Convenience? Environment? 3. If yes, what can I do to change this? Remember to eat with intention and pay attention - and you will unlock the key to mindful eating.
feeling lonely? feeling tired?
Every time you falter, simply go back to your reasons why, and then have it be the motivation to stick to your plan. – Dr. Kim Feinstein, Psy.D. Mindful Eating Versus Mindless Eating | 11
5 YOGA POSES TO AID DIGESTION* YOGI SQUAT
1. Start in a standing position with your feet placed a just a little wider your hips (about the width of a yoga mat). Make sure your toes are pointed slightly outward, to ensure better mobility. Press both of your palms together at the center of your chest in a prayer position, with your elbows pointing outwards. 2. Take a deep breath in, and as you exhale, start to bend the knees and squat down towards the floor. If you have a hard time balancing, or want to relax deep into the pose, you can place a yoga block or a stack of books under the tailbone. 3. Hold the pose for 15-30 seconds. Don’t forget to breathe! 4. When getting out of the pose, shift your weight into your heels, and straighten your legs back into a standing position. Optional: With your hands still in prayer position, take both elbows between the knees. Press your elbows outward to stretch the hips.
12 | 5 Yoga Poses to Aid Digestion
CHILD’S POSE
KNEES-TO-CHEST
1. Start on your hands and knees in a table-top position. Make sure your hands are directly under your shoulders, and your knees are in line with your hips.
1. Start by laying down on your back with your legs stretched out in front of you and your arms at your sides.
2. Take a deep breath in, and as you exhale, start to sit your hips back towards your heels. Walk your hands forward, stretching out your arms in front of you, and taking the palms to the mat. You can rest your forehead to the mat, as well.
2. Take a deep breath in, and bring your right knee in towards your chest, wrapping both hands around the knee or shin. Exhale. You should feel a deep stretch in the front of your hip.
3. Your hips may not have the flexibility to rest on your heels, and that’s okay. If you’d like, you can use a yoga block or stack of books under the tailbone for more stability.
3. Hold the pose for 15-30 seconds, before releasing your leg. Remember to take slow, deep breaths. Take the opposite knee into the chest, and hold for another 15-30 seconds. Then, take both knees into the chest, and give yourself a big hug. Hold for another 15-30 seconds.
4. As you breathe in and out, notice how your stomach rises and falls against your thighs. Relax into this pose for 1-3 minutes. 5. When getting out of the pose, begin to lift your hips off of your heels and press back onto your hands in a table-top position. Optional: Try this pose with your knees mat-width apart, with your big toes touching each other.
4. To get out of this pose, simply release the knees and stretch your legs back out in front of you. Optional: When holding both knees to the chest, gently rock side-to-side to massage your low back.
*RM3® patients should limit their workouts to 30 minutes per day. Always consult with your medical provider before beginning a new fitness routine.
SUPINE TWIST
1. Start by laying by laying down on your back with your knees bent and your feet placed flat on the mat. Bring both of your arms into a “T” position – your palms can face up towards the ceiling, or towards the ground. 2. Take a deep breath in, and drop both knees to the left side of the mat, keeping your upper back flat to the mat. 3. Hold this side of the pose for 30-60 seconds, before dropping the knees to the opposite side and holding for another 30-60 seconds. 4. To get out of this pose, bring your knees back to center, placing your feet flat on the mat. Turn your head towards center and bring both arms to your sides. Optional: Turn and rest your head the opposite way of your knees for a full body twist.
LEGS-UP-THE-WALL
1. Lay down on your back with your feet towards the wall. You will want to bend your knees, and start to scoot your bottom as close to the wall as possible. 2. Once your bottom is close to the wall, you can extend your legs towards the ceiling, as they rest against the wall. Keep your head flat on the ground with your gaze towards the ceiling. You can have your arms out in a “T” position, or you can rest your hands on top of your stomach. 3. Relax into this pose for 1 to 5 minutes. Feel your chest rise and fall as you breathe deeply. 4. To get out of this pose, you will want to bend your knees and roll over to one side onto the floor, before slowly getting up. Optional: Reach both arms overhead, grabbing opposite elbows and resting them towards the floor for a deep upper-back stretch.
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Your desire to change must be greater than your desire to stay the same! – Anita Terlizzi RM Fitness Expert and Certified Personal Trainer
5 Yoga Poses to Aid Digestion | 13
Three Trackers for Wellness Keeping track of daily activities helps you to become more aware of areas that need improvement, areas you should give yourself more credit for, and areas that trigger emotional responses.
Why? You’ll gain control of your time Knowing where your time goes, for instance, if you’re sleeping too much or exercising too little, is important in making healthy adjustments. You’ll be more realistic There’s nothing worse than having high expectations and then ‘failing’ to meet them. By tracking daily activities, you can make realistic goals that are reachable. You’ll be more accountable When you know you have to complete a daily tracker, and bonus points if you share with a loved one, you will feel more responsible for your actions, which will motivate you to make healthier choices.
How?
14 | Track Your Daily Activities
•
Fill out the tracker as soon as you complete the task. This is so you don’t forget and you have an immediate record.
•
Keep it simple. From marking a check mark to having the tracker easy to find, don’t complicate your tracker.
•
Review daily. Take time everyday to evaluate any mistakes and get back on track.
Wellness Tracker S U N D AY
M O N D AY
WEEK OF
T U E S D AY
W E D N E S D AY
T H U R S D AY
F R I D AY
S AT U R D AY
SLEEP
hours per night
MOOD
scale from 1 to 10, 10 being your best mood
EXERCISE
minutes per day
Wellness Daily Activity Tracker | 15
DAILY TRACKER My daily protein is ____ oz.
INTAKE BREAKFAST __oz. protein (weighted raw)
1 serving fruit*
LUNCH
__oz. protein (weighted raw) 1 ½ cup vegetables Unlimited salad greens with Walden Farms® Dressing
SNACK 1 serving fruit*
DINNER __oz. protein (weighted raw)
1 ½ cup vegetables Unlimited salad greens with Walden Farms® Dressing
WATER
minimum of 64 oz. = 8 oz. *fruit servings must be at least 6 hours apart
16 | RM3® Daily Tracker
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
DA I LY I NTA K E TR AC K E R
DAILY TOTALS
LEAN PROTEIN
HEALTHY FAT
FRUIT
HEALTHY
STARCHES HEALTHY STARCHES
MENU
NON-STARCHY VEGETABLES NON-STARCHY
VEGETABLES
MENU
LUNCH
BREAKFAST
FRUIT
DINNER
HEALTHY FATS
SNACKS
SNACKS
DINNER
LUNCH
BREAKFAST
LEAN PROTEIN
DAILY TOTALS
RM® Lifestyle Daily Intake Tracker | 17
Take the first step to becoming a healthier version of you. If you are looking for a partner to help you keep your weight on track, request an appointment to meet with one of our medical providers.
800.239.7830 | REDMOUNTAINWEIGHTLOSS.COM