The ThinWithin Life System for Making Your Weight Loss Goals a Reality in 2023:

You have your 2023 body/weight/health goal. This month let’s deep dive into the ThinWithin Method – the system that will have you getting results this year.

Marna will reveal what the naturally thin do to stay a naturally healthy weight. By highlighting the most important aspects of the mastery course, you will begin to see your first five pounds released in the weeks ahead.

Session #1:

How does your body express hunger?

Notes

Notes for Session #1

I invite you to the Mastery Course for a first or a second look if you have already been through it.

ThinWithin Life Mastery Course is meant to be repeated until you get to your goal weight. It’ll take you from where you are to where you want to be.

Within you will find extractable tools that are going to change your body and your life. Tools that will take you from struggle to freedom with food and your body.

In Modules 1 and Module 2 of the Mastery Course, you will find some valuable workbooks and worksheets:

Crafting Your Future Self Through Your Vision Workbook
Tracking Your Hunger
Different levels of Hunger
The ThinWithin Life™ System to Approaching Meals and Honoring Your Body

First, start with what you want to create by using the Crafting Your Future Self Through Your Vision Workbook. See hear and feel your desired body range

If you aren’t clear on what you want, how do you know if you are getting there?

Clarity is so important. What are the behaviors, weight, and size you want to embody?

Create your vision in Module 1 and then activate it by sitting with your dream for your health and your body each morning. “This is who I want to be.” Just 5 minutes each morning will create a difference. Connect to the dream and you will create it.

Practice hunger this week. How does your body express hunger? How often do you feel hungry? Does it grow gradually?

Remember that eating when hungry 80-85% of the time is enough to see weight loss. 100% is not realistic or even necessary.

And if you aren’t hungry but want to eat, what is going on? Ask. Listen. Notice.

If you want to increase the meals you eat with hunger, use the tracker in Module 2 to notice your behaviors when eating. The goal this week is to move up 10% in eating when hungry and help you find your way back to your “Factory Setting” with your relationship with your body’s hunger cues.

Action Plan

Action Steps for Session 1:

NOVICE LEVEL – Go into Module 1 of the Mastery Course and watch some of the videos. Do the Crafting Your Future Self Through Your Vision workbook at the bottom of the 3 videos on that page.

INTERMEDIATE LEVEL- Do the novice-level assignment from above and then check out Module 2 of the Mastery Course. Explore or print out the Different Levels of Hunger worksheet below the videos. Then use the Begin to Track Your Hunger worksheet to document some of your behaviors around eating. You can choose which behaviors you are willing or excited to notice and record. Track them in a way that feels good to you.

ADVANCED LEVEL – Do the assignments above and complete the ThinWithin Life™ System to Approaching Meals and Honoring Your Body worksheet from below the videos in Module 2 of the Mastery Course.

Report to your accountability group, on Monday’s Accountability and Friday’s Check-In post to let everyone know what you are up to, or email Kate. Accountability is key. Take advantage of what is available to keep yourself on track to long-term success.

Session #2:

How to know when to stop eating

Notes

Notes for Session #2

The ThinWithin Life System starts with hunger.

First, you must feel hungry. Otherwise, you don’t know when to stop.

Step 2 is to stop at satisfaction – not full. Satisfaction or satiation is simply when you are no longer hungry.

Please look into Module 2 of the Mastery Course for more videos and information on satiation.

The naturally thin don’t like that full heaviness in their stomachs so they stop when their bodies no longer need food. Also, they avoid all foods that crash their energy or make them feel icky.

Are you eating until there is a sense of fullness in your stomach? That is old thinking. You’re not going to get to your goals with status quo habits.

Find the hunger signal. Eat until you feel better in the sense of no longer being hungry.

The objective is to stop when your body is no longer hungry.

The more you can slow down while eating, the better your fuel gauge works. Distraction can keep you from being able to feel.

No matter what is going on around you, make an effort to tune in. Go inside and ask “Am I still hungry?”

It’s OK to feel hungry. If fear comes up for you, it could be from your past. Maybe you are from a big family where the shy people didn’t get as much food. Or maybe there was a traumatic time in your life when food was scarce.

Anxiety about not getting enough to eat is real. Sometimes you will be able to just sit with this fear from the past, allowing it to be heard. You can speak words of comfort and truth to it from the present moment as you would a scared child. If it feels overwhelming, bring these experiences to a coaching session.

Are you overriding the signals of satiation because of a message you got as a child? The quantity you actually need may be a lot less than you are eating.

Practice leaving just a bit of food on your plate when you finish so your brain understands it is acceptable. You finishing your food will not help any starving child, but it will assist you to connect to your body’s communication system over time.

Realize how strong your vision is with eating. Your stomach, not your eyes, is where you need to ask if you are hungry.

Start hungry. Be conscious while eating then ask “Am I still hungry?”

Different things affect satisfaction
If you are not feeling satisfied after your meals for at least 3 hours, look at the quality or type of food you are eating.

For some people, carbohydrates can keep them satisfied for hours and hours. Others, like me, need to continually eat the following to have even energy:

Fiber
Good quality fat
Proteins

Everyone’s body is different so notice which foods are keeping your energy solid and which make you ravenous after only an hour or so. (Of course, be aware of the medications you are taking because they can affect your hunger too. Talk to your doctor about those so you know what to expect.)

Have a joyful amazing life. Let your body wake you up to hunger.

If you start when you are hungry, the signal is strong. Start eating with a level 2-3. Eat up to 5. Don’t wait until level 1 if you can help it as it may trick you into overeating.

Notice your hunger and satiation levels. No judgment. Just curiosity. This is just information that will help you make choices that will keep you on the path to success.

Just a few more hints:

Quench your thirst first so you can feel the hunger better.
If you aren’t sleeping well, make that a priority because it affects your ability to decide to pursue your vision for your body.
Slow down during your meal and calm the frenetic energy. It is more relaxing to eat slowly. Put the fork down. Chew. Taste.

If you waited until you are hungry but forget to taste the food, you may be super disappointed

Action Plan

Action Steps for Session 2:

NOVICE LEVEL – Stay with Module 1 of the Mastery Course if you need more work with noticing hunger. A clear signal is where intuitive eating begins.

INTERMEDIATE LEVEL- Review Module 2 of the Mastery Course. Use the Tracking Satisfaction sheet from Module 2 as much as you are willing this week. Track in a way that feels good to you.

ADVANCED LEVEL – Do the assignments above and complete all the videos in Module 2 of the Mastery Course.

Session #3:

What works best in your body?

Notes

Notes for Session #3

In this workshop I am highlighting many things that are available in the Mastery Course for the ThinWithin Life System. It is meant to be there in the background for members to go through over and over until you reach your goals.

Do not get overwhelmed! Feel into what you are able or willing to do this week.

Hang out in hunger and/or satiation (Module 1-2) for as long as you need to, especially if you are a new member or if your life gets crazy.

If you get tired of module 1 you will have to answer that you are eating when hungry 80% of the time in order to pass the quiz and go on to module 2. I give you permission to fudge that if you need to move on for your sanity..

Module 3 is adding the consciousness piece of the ThinWithin Life System.

Module 3 – Session 1

What foods give you more energy, and make you wake up ready for the day?

Everyone’s body is different. Spend time being with your body. How does it react and process various foods?

What to Eat – By listening to your body, you can determine what does and doesn’t work well.

o Listening is a conscious and mindful act

o Worksheet – Food Discovery Worksheet – Discovering What Foods That Work Best in Your Body

o Worksheet – Food Swaps Options Worksheet

o Figure out what works best in your body

Have a variety in your meals this week to find out what does and doesn’t work well inside your body. Look at food swaps so that psychologically you feel satisfied.

Does your body bloat or have other digestive issues? Try different flour, sugar, and grain types. Maybe a digestive enzyme will help when want to have the foods that bother you.

Be aware. Test things out.

Come from a curious mindset. How can I have this in a way that works for my body? Explore the grocery store and different types of grocery stores. Give yourself some time, enjoy the experience, and see what is available.

Avoid labeling things as good or bad. It may cause resistance.

Module 3 – Session 2

The TASTE™ Formula for Mindful Eating

Infographic
Tracking TASTE worksheet

Take 3 breaths to center before eating.

Assess your hunger level.

Sit, savor, and slow down to really be with your meal.

Tune into your body to find the satisfaction level during your meal.

End your meal calmly, relaxing your mind and body.

EXTRA INFO in Module 3
If you are an advanced student and ready to dive into more, you will also find the following in Module 3, sessions 2 and 3.

(Please remember an overwhelmed mind does nothing. More information will not help you practice the basic steps better. Be OK with where you are. There will be time to study the rest. It will wait for you in module 3.)

Using Your Breath
LOVE Mindfulness formula for managing food cravings –
The Power of the Pause
Consciously Beautifying your meals
Consciously beautifying your environment
Consciously beautifying your clothes
Consciously beautifying your words

Action Plan

Action Steps for Session 3:

NOVICE LEVEL – Stick with Module 1 of the Mastery Course to continue with noticing hunger and Module 2 if you need more help with satiation. All the time spent with these two will be worth it in the end. Everything hinges on knowing when to start eating and when to stop.

INTERMEDIATE LEVEL- Go out of your way to eat a variety of foods this week. Notice how different foods make you feel. Every day write down something you notice. It may help you to use the Writing Ritual we used in the Holiday 8/8 Challenge. I do these sheets all the time to keep myself focused on my goals.

ADVANCED LEVEL – Do the assignment above. Use the TASTE tracking sheet to see how you are doing with staying calm and savoring the meals you have or listen to 2 other videos from Module 3, sessions 2 or 3.

Take advantage of the ways you can be accountable to keep yourself on track to long-term success.

Report to your accountability group, on Monday’s Accountability and Friday’s Check-In post to let everyone know what you are up to, or email Kate.

Session #4:

Techniques To Transform Your Emotional Eating Patterns

Notes

Notes for Session #4

I continue to go through things that are available in the Mastery Course for the ThinWithin Life System.

The first three modules of the ThinWithin Life System:

Hearing and honoring hunger cues – Module 1
Stopping at satiation – Module 2
Finding what foods work well in your body – Module 3

are the actions that will help you live a naturally thin life.

However, you already know it’s not all about the food. Sometimes your mind and emotional self may resist a ThinWithin Life.

For when your brain doesn’t want to listen to your hunger/satisfaction/or what works well in your body, I created Modules 4-6.

In these last three sections you will discover and learn how to address your mental and emotional ties with food and any “needs” you have.

In today’s workshop, you will find out more about Module 4 of the Mastery Course.

In session 1, you peer into the future. Here you reconnect to your true desires for your relationship with food. Then you will reignite your vision of this Future Self.

In session 2, you look at your programmed routines. By noticing them and understanding which ones are not supporting the “future you” that you have envisioned, you will better be able to make adjustments.

Cue/ Routine/ Reward

Write what CUE is currently urging you to eat, the ROUTINE which is the action that is currently happening (like eating in front of the TV), and the REWARD (such as numbing out, having fun, relaxing, procrastinating, etc.). Now you are ready to figure out other possible routines that would better serve your purposes.

In session 3, assess your emotional eating patterns.

In session 4, change your emotional eating patterns.

3 Powerful Techniques to Transform Emotional Eating

If – Then Technique
What Do I Need Technique
Timer Technique

Action Plan

Action Steps for Session 4:

NOVICE LEVEL – Stay with

Module 1 of the Mastery Course to understand your hunger
Module 2 if you need more help with satiation.
Module 3 if you are working on mindfulness.

INTERMEDIATE LEVEL- Decide which technique you are most excited about focusing on when you find yourself in a place of wanting to eat but are not hungry. During the week practice it 2x before you encounter this type of challenge and then try it out for real if you have the desire to eat without experiencing hunger.

ADVANCED LEVEL – Practice your chosen technique from above 4-5 times this week. Use it if you have the urge to eat without hunger.

Take advantage of the ways you can be accountable to keep yourself on track toward long-term success:

Report to your accountability group. Ask Kate for a group if you’d like to try it.
On the private Facebook group, post on Monday’s Accountability and Friday’s Check-In post to let everyone know what you are up to
Or email Kate with an update.

Session #5:

Final Touches of the ThinWithin Life™ System

Notes

Notes for Session #5

Today, I wrap up this presentation of Mastery Course for the ThinWithin Life System.

Modules 1-3 of the ThinWithin Life System are the action items to living a ThinWithin Life:

Module 1 – Hearing and honoring hunger cues
Module 2 – Stopping at satiation
Module 3 -Finding what foods work well in your body

Modules 4-6 address the inner changes necessary to create a new mindset that allows for your desired goals to manifest in your life, removing the resistance to the new ideas, beliefs, and habits you will cultivate on this transformational journey.

Module 4 – Mastering Emotional Eating
Module 5 – Mastering Your Mind
Module 6 – Mastering Your ThinWithin Life™

Module 5 – Mastering Your Mind

Our thoughts create feelings.

Our feelings create an action.

Actions create our outcome.

Creating Better Feeling Thoughts

You are a mind-body-spirit being. Your thoughts affect you. They create the feelings that will affect your choices.

There are ways to intentionally change your thoughts. Observe what you are thinking. Decide if it is a helpful belief or if it doesn’t serve you. Then become intentional about your thoughts. Choose new ideas to feed to your brain. Practice them!

Use this worksheet to change your feelings and thoughts: Creating Better Feeling Thoughts

How do my feelings make me see myself and the possibility of achieving the goals I have?

If you can’t wholeheartedly say, I am beautiful yet, you could start with a step toward the thought. The next step up toward a thought you’d really rather think. Try something like:

I am hopeful I can look better.
I am looking forward to feeling better in my skin.

How to stimulate more positive thoughts by using Ladder Thoughts

Little by little, “Ladder Up” to get a more positive thought. Reach for the next higher believable thought.

Reach for the next believable thought on the ladder to the ultimate belief that will create the feelings and change your actions. This Ladder Thoughts worksheet is here to assist you.

Write the thought that is not serving you and that you are wishing to change on the bottom rail.

Typically it’s only 5-8 thoughts that get in the way. They revolve over and over again in your brain and create actions your don’t want. Take these thoughts on and up level them, intentionally choosing more positive, helpful thoughts.

What is the thought I am excited/willing to change?

What is the thought behind the action that I want to change?

Mental Weight Loss Accelerators

The WITHIN Mental Weight Loss Accelerator Tool™

W What do you WANT to achieve?
I INSTEAD, what are you creating?
T What THOUGHTS are getting in the way?
H HOW do these thoughts feel inside of your body?
I IDENTIFY new powerful thoughts that align with what you want.
N What NEW action will you take to move toward your goal today?

Module 6 – Mastering Your ThinWithin Life™

This is where all the pieces come together.

Now you are ready to retake the Assessment for turning to food in Module 6. What has changed for you after all this time spent with the Mastery Course?

Where are you now in your relationship with food? What changes have you already made?

Then look at the tools that have and will help you again when you are struggling.

A Success Kit – Develop your individual Success Tool Box, a list of what methods work for your personality and brain to allow you to change the patterns getting in the way of your success.

What are your tactics? What works the best for you?

Whenever you feel off, pull out the sheet that you will make in this module with the best tricks to get you back on track to your ThinWithin Life.

Go through the modules over and over to address your blind spots with food as they pop up.

Action Plan

Action Steps for Session 5:

NOVICE LEVEL – Stay with

Module 1 of the Mastery Course to understand your hunger
Module 2 if you need more help with satiation.
Module 3 if you are working on mindfulness.
Module 4 to work on techniques when you find yourself in a place of wanting to eat but are not hungry

INTERMEDIATE LEVEL- Add at least one play or joy to your life that is outside of food.

ADVANCED LEVEL – Add in something you will enjoy to your life 4-5 times this week. There is more to life that just work and To Dos.

Take advantage of the ways you can be accountable to keep yourself on track toward long-term success:

Report to your accountability group. Ask Kate for a group if you’d like to try it.
On the private Facebook group, post on Monday’s Accountability and Friday’s Check-In post to let everyone know what you are up to
Or email Kate with an update.

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