Module 6: Session #2

Planning for Setbacks and Creating Your Back on Track Strategy

Video #1 - Planning for Setbacks

Video #2 - Assessing Your Six Trigger Types

Assessing Your Six Trigger Types

Video #3 - Solutions for Getting In Front of Your Triggers

Solutions for Getting In Front Of Your Triggers

Video #4 - Stalls and Plateaus

Busting Through Your Plateaus On Your Way Down to Your Ideal Weight

In this session, I want to address plateaus because they can feel frustrating, emotional, and painful. 

However, it’s essential that you know that plateaus are normal!  

I had plateaus and so does every single one of the thousands of clients I’ve helped shed 20, 50, 100+ pounds. But the key is not giving up on yourself, not making yourself wrong and doing the discovery work to get your weight off and running in the direction you want.

Today I want to give you a checklist so that you can begin to explore the steps you could take to up-level and move you off any weight-loss plateau that you are experiencing.

  1. Are you eating the majority of your meals only  when you are hungry?
  2. Are you ending the majority of your meals when  you are no longer hungry and feel satisfied?
  3. Are  you eating foods that are both physically and psychologically working in your body or are you putting foods in your body that are creating an inflammatory response?
  4. Are you eating meals mindfully without distractions?
  5. Is there an emotional event that is new that might be requiring you to feel instead of numb out?
  6. Are you willing to choose not to eat when you aren’t hungry?
  7. Are you snacking when you are not hungry?
  8. Are you talking about your plateau a lot or are you speaking into your future self so that your focus is on what you want, not what is currently happening?  
  9. Are you thinking kind thoughts about yourself and what’s possible?
  10. Are you making your plateau mean that you’re a failure, broken or your just can’t lose weight. If so, stop! 

 

 

Three Doable Ways to Move Off Your Weight Loss Plateau 

 

What are three doable things that I am willing and open to trying to so that I can begin moving off this weight-loss plateau?

1. 

 

2.

 

3. 

 

 

Video #5 - My Personal Get-Back-On-Track Strategies

Main Tracking Form
WITHIN™ Method
Ladder Thoughts
Morning Journal

The Powerful Skill of Setting Boundaries

The Power of Self-Love and Losing Weight Through Setting Boundaries

The Power of Self Love Through Setting Boundaries

To begin to creating your ThinWithin Life™ means learning to fall in love with who you are, standing up for yourself, and having a voice.

One beautiful way to take a stand and have a voice is by getting comfortable with setting boundaries!


Here are some additional questions from the audio about boundaries to reflect on –

  1. Do you struggle with setting boundaries?
  2. If you struggle why?
  3. What does it feel like in your body as you think about setting a boundary with someone?
  4. What could you think that would make it feel more comfortable for you (if it doesn’t feel comfortable)?
  5. What’s the worst thing that could happen (they say no)?
  6. Are there any people in your life that you allow to self-sabotage your weight loss efforts?
  7. If so, what do you need from yourself/them to support you as you create your ThinWithin Life.
 

I’ve noticed that many of you are great at taking care of everyone in your life, but when it comes to asking for what you need or requesting more self-care, your needs take a back seat.

Boundaries are essential in practicing self-care, body love and taking care of yourself the way YOU desire. Often, we never learn this beautiful skill of setting boundaries that are loving and kind to all parties involved. We think it has be a fight or an ugly conversation. However, the process I will be teaching you, is a beautiful process that is a win:win for all parties involved.

Preparing Yourself For Having a Boundary Conversation


PREP STEP #1 Decide to take 100% full responsibility for getting the self-care your need and taking responsibility for doing your part to ask for a win:win boundary for all parties involved.

PREP STEP #2 Get clear of what you want out of setting the boundary. Essentially, what do you want the end-result to look like?


PREP STEP #3 Think about someone who you would like to create a boundary.


Four Step Process for Creating New Boundaries:

Step One: Make sure (again) that you are clear of what you want out of setting the boundary. Essentially, what do you want the end-result to look like.

Step Two: Explain how their behavior is affecting you.

Step Three: Share what you need. “I would really love it if you would stop bringing food to bed so that I’m not triggered to eat late at night.”

Step Four: You act in accordance with what you say you desire which creates and solidifies the new behavior/boundary. We teach people how we want to be treated so if you fall back on the old behavior, reinstate, and reinforce the new behavior immediately.