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Welcome to your Natural and Pleasurable Healthy Weight Program!And welcome to the first day of the rest of your life! I’m unabashedly thrilled you are a part of this program and this developing community. In just 11 weeks (or sooner) you are going to start to powerfully transform your relationship with your body, food, and yourself ... forever. This is reeeeeallly good stuff my friend! You can go at your own pace in this healthy weight loss program, but remember, the more you immerse yourself in the trainings, the better.
Step 1: Watch the Video Below for a full breakdown of the entire program! Getting Started... Use the program schedule below as the audio/video classes build upon one another in a deliberate order. Remember, bombarding your mind consistently with a new way of thinking about food and your body is key to rapid and ideal transformation. So dive deep darlin! I've got your back every step of the way ...
Below are the specific instructions as to what to do each week to maximize the programs effectiveness. Week 1: 1. Watch introductory video above: The Mindful Eating Method Program Breakdown 2. Under the "Coursework" tab," listen to Module 1: Program Introduction (Parts 1 and 2). 3. Download and read Your Diet Detox (download e-book to the left on this page). 4. Skip ahead and read Chapter 5 - Eating in Alliance with Your Body (you'll be skipping ahead in the book to get to the basics of healthy and pleasurable weight loss). 5. Go to the "PowerTools" tab, and download in ONE CLICK a pdf of all of the written materials/handouts you'll want to have at your fingertips to get the most out of this course. 6. Post the 10 Keys to Eating in Alliance With Your Body handout (which you just downloaded in instruction #5) prominently on your refrigerator door to keep your guide to permanent and pleasurable weight loss at the top of your agenda. (Note: Please take everything else off your refrigerator as it is going to become your "bulletin board" for the next 11 weeks :) 7. Each morning this week write down 10 things you are grateful for and WHY you are grateful for them (you'll be learning much more about the magical power of gratitude during week 10, but we want to begin using this tool immediately to create an ideal "mindset." 8. Listen to this morning meditation audio DAILY after reading Chapter 5 and throughout the program whenever possible. https://s3.amazonaws.com/MorningMaster/MMMW+Morning.mp3 Week 2: 1. Under the "Coursework" tab, please listen to Module 2: "Why Diets Don't Work," Audios 1-3 and complete all inspirational exercises. 2. Go to the Binge Busting tab and listen to the "Introduction to Binge Busting" 3. Go to the Binge Busting tab and listen to Binge Busting Module 1: Getting to the Heart of the Matter 4. Read the Pre and Post Binge Strategy sheets you downloaded from the "Power Tools" page during week 1 5. Workout for a minimum of 10 minutes every day this week (it doesn't have to be more, but be sure to move your body for those 10 minutes no matter what, even if it's in front of the television!). 6. Read five pages (or more) of Your Diet Detox before heading to sleep each night this week 7. Watch at least one video from the "Video" link ... your choice! 8. Post your frustrations/successes/questions in the users forum for additional support. 9. Each morning this week write down 10 things you are grateful for and specifically WHY you are grateful for them. Week 3: 1. Under the "Coursework" tab, please listen to Module 3: Mastering Self Empowerment ~ Audios 1-9 and complete all inspirational exercises. 2. Review the document you downloaded during week 1 from the Power Tools Page: Self Loving Acts/Actions. 3. Every single day this week, do at least one thing on the self love acts/actions sheet. 5. Listen to the following "self love audio program" (link here) each morning this week www.youtube.com/edit?o=U&video_id=P3BXoIh59js 6. Workout/dance for a minimum of 10 minutes every day this week (you're establishing habits early on that will lead to a lifetime of good health). 7. Read 5 pages (or more) of Your Diet Detox before heading to sleep each night this week 8. Watch at least one video from the "Video" link ... your choice! 9. Post your frustrations/successes/questions in the users forum for additional support! 10. Each morning this week write down 10 things you are grateful for and WHY you are grateful for them Week 4: 1. Under the "Coursework" tab, listen to Module 4: Mastering Body Connection ~ Audios 1-6 and complete all inspirational exercises. 2. Go to the Binge Busting tab and listen to Binge Busting Modules 2, 3 and 4 so that you know which of them to turn to when the urge to overeat hits 3. Print up the Food Diary you downloaded on Day 1 and start tracking your food habits so that you have more awareness (which means control) over your choices 4. Workout for a minimum of 10 minutes every day this week (you might not have an hour, but you have 10 minutes!). 5. Read 5 pages (or more) of Your Diet Detox before heading to sleep each night this week 6. Watch at least one video from the "Video" link ... your choice! 7. Post your frustrations/successes/questions in the users forum for additional support! 8. Each morning this week write down 10 things you are grateful for and WHY you are grateful for them Week 5: 1. Under the "Coursework" tab, listen to Module 5: Mastering Eating in Alliance with Your Body ~ Audios 1-5 and complete all inspirational exercises 2. Review the "Eating in Alliance vs Dieting pdf" you downloaded from the Power Tools page 3. As you practice "Eating in Alliance" this week, take note of which of the keys is the most challenging 4. Find a partner to "team up" with you to develop accountability around Eating in Alliance 5. If you need additional structure, be sure to download the 30 Day Jumpstart from the Power Tools page download 6. Workout for a minimum of 10 minutes every day this week (you won't be doing every day forever, but we're getting you in a rhythm of moving regularly!). 7. Read 5 pages (or more) of Your Diet Detox before heading to sleep each night this week 8. Watch at least one video from the "Video" link ... your choice! 9. Post your frustrations/successes/questions in the users forum for additional support! 10. Each morning this week write down 10 things you are grateful for and WHY you are grateful for them Week 6: 1. Under the "Coursework" tab, listen to Module 6: Mastering Your Metabolism ~ Audios 1-3 and complete all inspirational exercises 2. Review the "Guidance for Eating Out" from the Power Tools download 3. Workout for a minimum of 10 minutes every day this week (get those endorphins flowing for optimum weight release). 4. Print up the "Goal Sheet" from the Power Tools download and start using it daily 5. Read 5 pages (or more) of Your Diet Detox before heading to sleep each night this week 6. Watch at least one video from the "Video" link ... your choice! 7. Post your frustrations/successes/questions in the users forum for additional support! 8. Each morning this week write down 10 things you are grateful for and WHY you are grateful for them Week 7: 1. Under the "Coursework" tab, listen to Module 7: Sleep Mastery for Easier Weight Loss ~ Audios 1-2 and complete all inspirational exercises. 2. Set an alarm every night this week ONE HOUR before bedtime to begin the habit of\ getting to sleep earlier 3. Review the "Special Event/Holiday Strategy Sheet" from the Power Tools Page 4. Workout for a minimum of 10 minutes every day this week (you're developing good habits that will last a lifetime, so keep it consistent!). 5. Read 5 pages (or more) of Your Diet Detox before heading to sleep each night this week 6. Watch at least one video from the "Video" link ... your choice! 7. Post your frustrations/successes/questions in the users forum for additional support! 8. Each morning this week write down 10 things you are grateful for and WHY you are grateful for them Week 8: 1. Under the "Coursework" tab, listen to Module 8: Using Your Mind to Master Your Mind ~ Audios 1-6 and complete all inspirational exercises 2. Print out (if you haven't already) and review the Tamed vs Untamed Mind pdf from the Power Tools section 3. Print out and review the "Power of Talking Out Loud to Yourself" handout from the Power Tools download 4. Each morning this week practice meditation for 5 minutes 5. Each morning this week write down 10 things you are grateful for and why you are grateful for them 6. Workout for a minimum of 10 minutes every day this week (make sure you're working out in a way you LOVE most of the time). 7. Read 5 pages (or more) of Your Diet Detox before heading to sleep each night this week 8. Watch at least one video from the "Video" link ... your choice! 9. Post your frustrations/successes/questions in the users forum for additional support! Week 9: 1. Under the "Coursework" tab, listen to Module 9: Using Your Body to Master Your Mindset ~ Audios 1-4 and complete all inspirational exercises 2. Download and review the "Postures and Practices for Peace" pdf from the Power Tools Page. Try each posture out for 3 minutes to see which one makes you feel the most calm/comforted. 3. Each morning this week practice meditating for 10 minutes 4. Each morning this week write down 10 things you are grateful for and why you are grateful for them 5. Workout for a minimum of 10 minutes every day this week (you're getting close to the finish, you should be proud!). 6. Read 5 pages (or more) of Your Diet Detox before heading to sleep each night this week 7. Watch at least one video from the "Video" link ... your choice! 8. Post your frustrations/successes/questions in the users forum for additional support! Week 10: 1. Under the "Coursework" tab, listen to Module 10: Master Your Morning ~ Master Your Day ~ Audios 1-5 and complete all inspirational exercises 2. Every day this week, start your morning by listening to the following audio s3.amazonaws.com/MorningMaster/MMMW+Morning.mp3 3. Each morning this week practice meditating for 15 minutes 4. Each morning this week write down 10 things you are grateful for and why you are grateful for them 5. Workout for a minimum of 10 minutes every day this week (when you don't give yourself an "OUT" it's easier to go all in). 6. Read 5 pages (or more) of Your Diet Detox before heading to sleep each night this week 7. Watch at least one video from the "Video" link ... your choice! 8. Post your frustrations/successes/questions in the users forum for additional support! Week 11: 1. Under the "Coursework" tab, listen to Module 11: Mastery Mindsets and Practices ~ Audios 1-3 and complete all inspirational exercises 2. Each morning this week practice meditating for 15 minutes (it's KEY to mind mastery) 3. Each morning this week write down 10 things you are grateful for and why you are grateful for them 4. Workout for a minimum of 10 minutes every day this week (your body will thank you for keeping the "feel good chemicals" consistent). 5. Read 5 pages (or more) of Your Diet Detox before heading to sleep each night this week 6. Post your frustrations/successes/questions in the users forum for additional support! Staying On Course!Keep in mind, if you are dealing with a relationship with food that impacts every day, you also want to be learning and practicing the skills to shift that relationship every day! That’s why this online program is so powerful. It helps you to build the habits that will last a lifetime. Ideally, to change a behavior, you'd drop everything and head to a recovery center or a "habit training" center to really get your groove on. This is the closest thing to that transformational immersion technique, and fortunately you can access it from the privacy and convenience of your own home!
I invite you to listen to at least one part of the courses every single day, if even for 10 minutes until you find yourself in a wholly healthy relationship with food and your body. First thing in the morning is usually ideal because it sets you up for success throughout the day. And don't be afraid to listen to some of the courses 2, 3 or even 10 times until you know them by heart. Repetition is CRUCIAL to transformation! I highly urge you to to make your relationship to your body and yourself your #1 priority AT LEAST for the next 11 weeks…and your life and body will reflect the changes you most desire sooner. No more dabbling in your health related goals … Deep immersion is the key! If at any time you are confused or need some words of encouragement…please message me in the Members Forum (see tabs above) and I will get back to you ASAP. And congratulations…you are about to go on a journey that will change your life AND get you into the best mental and physical shape of your life! THIS IS YOUR TIME… Go for it! I feel privileged to be a part of your journey... You’re on your way! 
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Disclaimer: This audio/video program is intended as a guide to understanding natural and non-compulsive eating, not as a medical training. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. Consult your medical practitioner before beginning this or any new eating management program, especially if you are dealing with an illness of any kind. As I am not a medical professional, or a doctor, I am making recommendations based upon a set of lifestyle choices, stress reduction techniques and self-awareness practices that have allowed me to overcome a compulsive relationship with food and achieve a healthy and natural weight. I am not offering medical care, advice or treatment of any sort. I disclaim any liability for loss, damage or injuries that may be caused by the content of this program. If any medical problems appear or persist as a result of the food choices you make, then you should consult with a qualified physician or healthcare professional