how much do you weigh right now? why do you weigh this...

© 2011 Brooke Castillo, Inc. All rights reserved.

PRE-WORK QUESTIONS:

Your Story

How much do you weigh right now?

Why do you weigh this? What is your story on how you gained this weight?


PRE-WORK QUESTIONS:

Ideas to Think About

Why did you hire me?

What do you hope to accomplish within this program?

Do you feel now as if you will succeed at this program?

Are you willing to try all the exercises and homework? (Especially the ones you have

resistance to?)

What is your biggest fear about your weight?


PRE-WORK QUESTIONS:

10 Major Events

Write down 5 major positive events in your life and 5 major negative events.

Positive Events:

1.

2.

3.

4.

5.

Negative Events:

1.

2.

3.

4.

5.


PRE-WORK QUESTIONS:

My Life Would Be Better If …

My life would be better if I was thin because:

Being thin is:

Thin people are:

If I was thin I would feel:

My body is:

My legs are:

My stomach is:

My butt is:

My arms are:

My face is:


PRE-WORK QUESTIONS:

More Thought Provoking Questions

How would you feel if you could never eat sweets again? (don’t worry)

Who do you blame for being overweight? Can you forgive them? Can you forgive

yourself if you blame you?

What would motivate you beyond doubt to lose weight?

Were you happy the last time you were thin?

Do you enjoy exercise? Have you ever enjoyed any type of exercise?

Do you sweat? How do you feel about sweat?

What do you believe your weight says about you?


PRE-WORK QUESTIONS:

“Good for You to Know” Questions

What ARE you willing to sacrifice to lose weight?

What AREN’T you willing to sacrifice to lose weight?

Would anyone in your life be upset if you lost weight?

On a scale of 1-10, how important is it for you to lose weight?

What will happen if you don’t lose weight? What will it cost you?


PRE-WORK QUESTIONS:

“Think About This” Questions

What is the most upsetting issue, other than your weight, pressing on you now?

What do you fear about this situation?

How do you currently manage stress?

How much joy do you currently create in your life?

What gives your life meaning?

Do you believe you are living the life you are meant to live?

What do you want other people to know about you?


Questions for First Sessions

What is your ultimate goal in working with me as your coach?

What are you most worried about?

What are your questions for me before we get started?

Why are you overweight?

What is the worst thing you have ever done with food?

Tell me about your body.

Describe times when you are mean to yourself during the day.

When are you most likely to overeat?

Tell me about some of the diets you have tried.

Do you believe you will lose weight?

What has your weight struggle taught you?

What is perfect about your weight issue?

Tell me about the last time you overate with fascination, not judgment.

What are your top five most painful thoughts?

Do you know the difference between a circumstance and a thought?

Do you know what causes your feelings?

Do you know what causes you to overeat?

Can you name the feeling that leads you to eating most often?

Can you name the thought that creates that feeling?

Where are you on the hunger scale right now?

Do you understand the four types of eating?


Sensations vs. Feelings Worksheet

There is the bodily sensation of hunger and the emotional feeling of hunger. We eat

for both reasons and it is okay; there is no judgment. It is just fascinating to

understand the difference. Ultimately we want to eat when we have the sensation of

hunger and use tools to cope with feelings.

Describe the physical sensation of

hunger below:

Describe the emotional need/ feelings

that might make you feel hungry or

the need to eat below:

1. Example: My stomach feels empty and

makes noises.

1. Anger: I want to use food to stuff down

my fury.

2. Example: My mouth gets wet. 2. Loneliness: I am comforted by warm,

yummy food when alone.

3. Example: My body feels weak. 3. Happiness: I enjoy food when I am with

my friends.

4. Example: My brain actively seeks

options for eating.

4. Boredom: I am looking for food to

entertain me, so I don’t have to entertain

myself.

5. 5.

6. 6.

7. 7.

8. 8.

9. 9.

10. 10.


Physical Hunger Scale

How does your body feel at –2?

How does your body feel at +2?

How does your body feel at 0?

How does your body feel at –4?

How does your body feel at +4?

When are you most likely to overeat?


Four Types of Eating

In my program, there are four types of eating: Fog Eating, Storm Eating, Fuel Eating

and Joy Eating. Sometimes a specific eating experience will combine two types or

lead from one to another, but anytime you eat you can classify your eating into one of

these four categories.

FUEL EATING is when we are eating food that provides our body with high-grade

fuel to perform. It is a decision we consciously make to put fuel in our bodies that will

give us energy and nourishment to perform physically. Most Fuel Eating requires

planning and forethought. You want to Fuel Eat 90% of the time. Fuel Eating is done

in accordance with the hunger scale.

JOY EATING is when we eat anything we love to eat and actually taste it. Paying

careful attention to eating usually accompanies joyful eating – try moaning and

slowly chewing to really get the full enjoyment from your food. You want to Joy Eat

10% of the time. This is usually one small treat a day or two joy meals per week. The

rule with Joy Eating is that you must enjoy each bite.

FOG EATING is when you eat without awareness. You are munching on chips

without even tasting them, you are picking at your kids’ dinner while you talk to

them, you have a bag of candy and next thing you know you have eaten the whole bag

and you don’t even remember what it tasted like. Fog Eating is not enjoyable or

purposeful; it is an unconscious munch that we aren’t even aware we are doing. Try

to never Fog Eat. Stop the minute you catch yourself eating behind your own back.

STORM EATING is binge eating or out of control eating. It is anytime you can’t stop

yourself. You are aware you are eating, you want to stop, you feel as if you cannot

stop and cannot control your own impulses. Sometimes this happens when we let

ourselves get too hungry and we are starving or it happens when we have an

overwhelming emotion we don’t want to feel. Storm Eating is almost always followed

by regret and shame. Many times Storm Eating is done in private and in hiding.

Many tools later in this program will help eliminate all Storm Eating from your life.


Fuel Foods that Taste Good

1. (Example: Chicken breast with brown rice)

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.


Joy Foods that Taste Good

1. (Example: Cheesecake)

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.


Fog & Storm Food Lists

Make a list of foods you normally Fog Eat. This includes your kids’ leftovers, chips out of

the bag in front of the TV, peanuts out of a bowl, or the rest of dinner just to clean your

plate. Please write down all the foods you Storm Eat or have Storm Eaten in the past.

FOG EAT STORM EAT

1. 1.

2. 2.

3. 3.

4. 4.

5. 5.

6. 6.

7. 7.

8. 8.

9. 9.

10. 10.

11. 11.

12. 12.

13. 13.

14. 14.

15. 15.

16. 16.

17. 17.

18. 18.


Food Journal

Keep a food journal in a small notebook that you can carry with you easily or put by your

nightstand in the evening to fill out. Each time you eat record what you ate and where you

were on the hunger scale before and after. I have included a sample here of one day and

given you space on the next page to fill in what you have eaten today as well.

Meal #1

Eggbeaters, Whole Grain Toast

–2 to 2

Meal #2

Pure Protein Bar

–2 to 2

Meal #3

Vegetables stir-fried in a little olive oil, one chicken breast

–2 to 3

Meal #4

Ice Cream

Joy Eat

Meal #5

Small Fillet Steak, Small Yam, Asparagus

–2 to 2 (didn’t finish it)

Meal #6

1/2 protein shake (wanted something sweet)

–1 to 1


Physical Hunger Scale Journal Worksheet

Meal #1:

Meal #2:

Meal #3:

Meal #4:

Meal #5:

Meal #6:


Employee Food Worksheet

Try thinking of food as an employee who needs to be hired to do a job in your body.

Use this worksheet to interview your next food.

Name of food:

Food’s qualifications to do good work:

What will this food do when it gets in your body?

How will this food make your body perform and feel?

What problems will it cause?

What value will it add?

Should you allow this food to do work in your body? Should you hire it?

Why or why not?

Is this food a high-grade, low-grade, or problem-causing employee?

Should you add this food to your fuel or joy list?


Fuel Food Ideas

PROTEINS CARBOHYDRATES VEGETABLES VEGETARIAN

PROTEINS

Chicken Breast Baked Potato Broccoli Tempeh

Turkey Breast Sweet Potato Asparagus Soy Milk

Lean Ground Turkey Yams Lettuce Tofu

Swordfish Squash Carrots Soy Foods

Orange Roughy Pumpkin Cauliflower Veggie Burgers

Haddock Steamed Brown Rice Green Beans Texturized Vegetable Protein

Salmon Steamed Wild Rice Green Peppers FATS

Tuna Pasta Mushrooms Avocado

Crab Oatmeal Spinach Sunflower Seeds

Lobster Barley Tomato Pumpkin Seeds

Shrimp Beans Peas Cold-water Fish

Top Round Steak Kidney Beans Brussel Sprouts Natural Peanut Butter

Top Sirloin Steak Corn Artichoke Low-fat Cottage Cheese

Lean Ground Beef Strawberries Cabbage Low-fat Salad Dressing

Buffalo Melon Celery Low-sodium Nuts

Lean Ham Apple Zucchini Olives and Olive Oil

Egg Whites/Substitutes Orange Cucumber Safflower Oil

Trout Fat-Free Yogurt Onion Canola Oil

Low-fat Cottage Cheese Whole Wheat Bread FATS TO AVOID Sunflower Oil

Wild Game Meat High Fiber Cereal Butter Flax Seed Oil

Tortilla Fried Foods

Whole Grains Mayonnaise

Sweets

Whole-fat Dairy

Products


Planning for -2 and Under Emergencies

I don’t ever recommend going below –2 on the hunger scale, but you should prepare

for times when you will.

Here are some sample foods I keep on hand when I reach –2 or below.

Bars

Yogurt / Cottage Cheese

Prepare Tupperware containers ahead with grilled chicken/brown rice or

ground turkey/brown rice

FAST FOOD OPTIONS:

Burrito with grilled meat (no cheese, guacamole, or sour cream)

Chicken sandwich (grilled, no mayonnaise)

Salad with a lean protein and light dressing

Smoothies with real fruit and protein powder

Turkey sandwich, mustard and produce

Soup (vegetable or chicken base)

List your plan for –2 or below:


“Hello, Scale” Worksheet

Before you step on the scale, write down how you are feeling:

Number today:

How do you feel about this number?

What do you believe this number means?

Are these thoughts true?

Can you see that it is not the number that is causing the feelings but your thoughts

about it?

Describe what it feels like to be in a body that weighs this number.

What can you do right now to choose joy, regardless of the number?


Tedious Powerful Worksheet – Part 1

This worksheet is to be used as often as you can handle. It is very tedious and time-

consuming, but the results are amazing. Sit down with this one before you eat and

document in detail. Pick a Joy or Fuel food you really like.

Name of food:

Quantity you want to eat:

Where are you on the hunger scale?:

Describe the food in detail (look, smell, texture, color, etc.):

Your feeling before eating the food:

Describe each bite and stop to write in between bites. Stop eating the food when you

stop enjoying it.

Describe bite 1 in detail:









Continued from previous page.




Do all the bites taste the same? Yes or No (Circle one)

Does it start to taste less pleasurable or more pleasurable as you add bites?

More or Less (Circle one)

What is your feeling after eating this food?

How much did you eat before feeling satisfied?

When did you stop eating?

Where are you on the Hunger Scale after eating this food?

How does this food feel in your body?



After you have completed the worksheet, answer the following questions:

Did you overeat more when you were below –2 on the hunger scale?

Were you able to get more satisfied when you paid more attention to each bite?

How did your feelings affect the quantity of food you ate?

Were your before and after feelings the same or different?

Did you ever stop at bite one (1) because you realized it was not something you

wanted to eat?


Waste Food Worksheet

Imagine the following circumstances and comment on how you would feel about each

one and why:

At an expensive restaurant your meal arrives and you are not hungry. You decide not

to eat it because you are past 2. You cannot bring it with you. You must have the

waiter take it away after only tasting it. How does this make you feel? What comes up

for you?

Same situation as above, but you eat the food. How do you feel now? How do you feel

compared to the first situation?

Do you believe wasting food is bad? Why or why not?

If you eat food that your body does not need for fuel, are you wasting it? Aren’t you

just carrying the waste with you on your body as fat?

Would you rather waste food in the garbage or on your body? Why?

In our large-portion society, in order to stay at your ideal weight you will have to

waste some food. How does this make you feel?

Next time you eat and stop at 2 and there is still food on your plate, notice how it

feels to waste it.


What is Your Relationship with Exercise?

How often do you currently exercise?

Why?

How do you feel about exercising?

What do you believe your purpose for exercise is?

Do you feel it is important to make time to exercise? How high is it on your priority list?

Are you willing to suck at exercise before you get good at it?

In a perfect world, how much would you exercise and what would you do for exercise?

List three types of exercise that would be good for your body that you are willing to do.

1.

2.

3.

What do you believe will happen to your body if you don’t incorporate exercise into

your daily life?


Better or Worse Worksheet

How would your life be better if you were thin? How would it be worse? How would

it be the same? List out everything. Be specific.

Better:

Worse:

Same:


Eating and Exercise Styles Page 1

Read through the following eating and exercise styles. OVERALL EATING STYLE

HYPER CONSCIOUS

Paying attention to each thing going into your mouth.

Monitoring the hunger scale religiously.

Eliminating all fog eating.

Daily recording of thoughts and all overeating.

Planning meals very carefully.

Very strict on 90% fuel and 10% joy.

When moving from unconscious to hyperconscious-weight loss.

This is key in the beginning and during the lose weight phase. This is the causal work

that makes it permanent.

CONSCIOUS

(This is where most naturally thin people are.)

Paying very close attention but possibly not keeping a journal.

Planning meals.

Still very conscious of hunger scale.

Fuel might hover between 70-90% but even when eating non fuel food stop

at +2.

This is maintenance phase, or possibly weight loss (although much more slowly)

when coming from unconscious.

UNCONSCIOUS

No awareness of hunger scale.

No thought given to the four types of eating or making effort to eat fuel.

Yo-yo dieting with no awareness of thoughts driving behavior.

Starving-binging behavior.

Eating more than 50% non-fuel foods regularly.

This leads to weight gain.



OVERALL EXERCISE STYLE

HYPER-FIT

Intense workouts that include running, biking, hiking, weight lifting, aerobics

classes, etc., at least five days a week.

Typically don’t go more than one day without a workout.

Need to shower after workout because so sweaty.

Workouts are difficult.

Body is regularly sore.

Could do at least half marathon or equivalent sustained exercise.

FIT

Workout at least four days a week consistently.

Able to run/jog for at least thirty minutes straight without stopping.

Can complete an hour aerobics class physically.

Need to shower after workouts.

Workouts are challenging.

MODERATELY FIT

Walk, or other light exercise four days a week.

Exercise is not always consistent.

Can walk for an hour straight.

Exercise does not necessarily require shower afterward.

UNFIT

Very little exercise at all.

Trouble walking up three flights of stairs briskly without stopping.

Very rarely get heart rate up from body movement.

No planning or consistency with exercising.



How would you categorize your current eating style if you had to pick only one?

Why?

What eating style would you like to have? Why?

How would you categorize your current exercise style if you had to pick only one?

Why?

What exercise style would you like to have? Why?


7-Day Commitment Contract

I, _________________________________________, promise to fulfill the following

commitment for the next seven (7) days:

I will not let anything stop me from 100% completion despite the fact this exercise is

intended to be very difficult and extremely inconvenient. I love myself enough to

make this a priority. I commit that if for any reason I break my commitment, I must

start over from the very beginning and do another seven (7) days until complete. I

will cheer myself on and honor this difficult commitment to myself.

Signature


7-Day Commitment Excuse List

The goal is to have twenty-five (25) excuses of why you can’t follow through on your

commitment. Write them down as they come up. Excuses belong on paper – not on your

thighs!

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

21.

22.

23.

24.

25.


Excuse Strategies

Pick your top 5 legitimate good excuses that you feel are justified, and create a

strategy for addressing each excuse. For example:

Excuse #1: I have to take care of my mother and don’t have time to work out.

Strategy: I am going to ask my brother to help me one hour per day so I can work out.

I am going to put a treadmill at her home and walk on it while I visit with her. I am

going to walk her dog for her. I am going to ride my bike to her house, OR I am going

to get her outside and push her wheelchair for one hour while she gets some fresh air

and I get my exercise.

Excuse #1:

How can I use this excuse to my advantage and turn it into a strategy or strength?

Excuse #2:



Excuse Strategies


Excuse #3:


Excuse #4:


Excuse #5:



Worst Case Scenario

What is the worst thing that could happen on this exercise adventure? What is it you

are ultimately afraid will happen? That you will work hard and nothing will change?

That you will be embarrassed in the gym? That you won’t be able to do it? Find out

what is holding you back so you can understand it enough to change it.


Getting Your Ideal Body

There is a difference between wanting something very badly and having a deep

understanding that you really will have it. There is a giddy sensation in knowing it is

already yours. (It is almost like ordering an item and just waiting for it to be

delivered. You already own it; you just can’t physically hold it yet.) Understanding is

a quiet whisper to yourself of knowing. It is not a goal you claw and grab at – it is a

goal you BELIEVE without a doubt will gently come to you.

Do you believe you will get your ideal body? Why or why not? (Truth is very

important here.)


Grateful Worksheet

What are you grateful for now?

What are you grateful to your body for?

What are you grateful to your past for?

What has the fat struggle taught you?

How can you use it to make your life better?

How can you make gratitude a part of your daily life?


My Fitness Goal Worksheet Page 1

Write your specific FITNESS GOAL. This is a fitness goal and not a weight loss goal.

Be very specific. Include completion date and time.

Example: I will walk one mile in 30 minutes by 2/1/12.

Example: I will lift 10-pound dumbbells on the shoulder press for ten reps by 7/1/12.

Now write all the excuses/reasons why you think your goal might not happen.

Example: I can barely lift 3-pound dumbbells and I am afraid to lift any heavier.

1.

2.

3.

4.

5.



For each excuse you have for not completing your goal, document a plan or strategy to

overcome it. Be as specific as possible. For example:

Excuse: I can barely lift 3-pound dumbbells and I am afraid to lift any heavier.

Strategy: I will make an appointment with the personal trainer at my gym. I will tell

him what my goal is and have him show me the perfect form for this exercise. I will

start with 3-pound dumbbells for ten reps. Then I will move to 5-pound dumbbells for

three reps. I will add one rep every day until I get to 10. Then I will move onto 10-

pound dumbbells for three reps. I will add a rep every day I work my shoulders until I

do ten reps.

Excuse #1:

Strategy:

Excuse #2:

Strategy:




Excuse #3:

Strategy:

Excuse #4:

Strategy:

Excuse #5:

Strategy:


Write Your Goal Down

Write your goal down twenty times:

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.


Enjoyment Scale Worksheet (Body Compass Worksheet)

On a scale of 1-10 of enjoyment (1 = hate it and 10 = love it), how do you feel about

exercise and your current minimum baseline plan?

Why have you scored it this way?

What could you do to make it higher on the enjoyment scale? (For example, could you

add music, bring a friend, give yourself a reward, or buy a new workout outfit?)

What are your current thoughts about this exercise plan? Does changing these

thoughts and focusing on more positive thoughts bring the enjoyment level higher?

What can you think about while exercising or working out that increases your

enjoyment of the activity? (For example, thinking about my heart getting stronger

and how good I am going to feel when the sweat releases all the toxins from my body

helps increase my enjoyment of running.)


Attitudes of Being Lean

I eat when I am hungry and stop when I am full.

I only eat foods that taste good.

I mostly eat fuel foods.

When I eat pure joy foods, I enjoy them 100% and pay close attention to each bite.

I never let myself get “junk food” hungry (–2 or lower on physical hunger scale).

I enjoy eating out and know how to order and can stop when I am full.

I enjoy exercising my body and do at least 5 minutes of an exercise I enjoy three days

a week.

I am free around all types of food. I can have a house full of food and be in complete

joyful freedom around it.

I can go to parties and enjoy the food.

I am never pressured into eating something I do not want.

I love myself and make myself a priority by planning exercise and fuel eating.

I create my future body by each action I choose today.

I admire thin people and model thin healthy people.

I believe being lean and healthy is important and an expression of my emotional

health.

I have the ability and deserve to live in a beautiful, lean, toned body.

I am truly grateful for the body I have now and what it is capable of.

Releasing fat is effortless if I don’t let my negative thinking in.

I am an example of what is possible.

I am lean, strong and beautiful.


Hmm … Interesting Worksheet

Would you gain ten (10) pounds for $100? $500? $1,000?

How much weight would you gain for:

$50,000?

$100,000?

$1 million?

$10 million?

$1 billion?

Why or why not?

If I paid you one million dollars to lose 75 pounds and keep it off, could you do it?

Would you? Why or why not?

What would you do differently if money were on the line?


Now Feeling Worksheet

What am I feeling now?

Where is this feeling in my body?

What color is this feeling?

Is this feeling hard or soft?

Is this feeling fast or slow?

How does this feeling make me want to react?

Why am I feeling this?

What is the thought or belief that is causing me to have this feeling?


Top Three Feelings

On a daily basis what are your three most common feelings?

1.

2.

3.

Why do you think you have these feelings on a daily basis?

What do you think this says about you and your life?

Are you content with these feelings on a regular basis? Yes or no? ________________

What would need to happen for you to change these feelings?

What would you like your top three feelings to be?

1.

2.

3.

How do you believe your life would be different if you lived from the feelings you want

instead of the feelings you have?


Taking Responsibility for Your Feelings

There is never a time when you are not responsible for how you feel. You might be

faced with a circumstance or a person who you believe is causing your feelings, but

you are always the one who is deciding how to feel. It is not what happens to you, it is

what you believe about what happens to you that causes the feeling.

Name a person or circumstance you believe is causing the negative feeling:

Describe how they are making you feel:

Describe why you think they have the power to create your feelings in this way:

Describe your feeling without the influence of this person or circumstance (what you

would be feeling if they hadn’t “made” you feel this way):

How could you take responsibility for yourself and your feelings in this circumstance?


Emotional Childhood vs. Emotional Adulthood

Many times when we are struggling with our weight it is because we have begun to

function from a place of emotional childhood. EMOTIONAL CHILDHOOD is one of

the main causes of overeating.

EMOTIONAL ADULTHOOD is about understanding our emotions and taking full

responsibility for them. We no longer blame other people or circumstances for our

feelings. We aren’t “made” to feel a certain way; we feel what we feel based on how we

choose to respond to events and people.

Notice when you are functioning as an emotional child vs. an emotional adult. Here

are some typical emotional childhood behaviors:

Eating lots of sweets.

Throwing tantrums.

Wanting immediate gratification.

Rebelling against the very things you want (overeating to rebel when you

want to lose weight).

“I wanna, I wanna, I wanna.”

“Take care of me” … giving someone else the job of taking care of you when

that is your job.

“Make me happy” … giving someone else the job of making you feel good.

Not planning your own meals, showing up to exercise, doing your daily self-

coaching.

Staying disconnected from yourself … “checking out.”

Saying, “It’s not fair.”

Getting too much joy from your food instead of your life.

Saying, “It’s their fault” (blaming others and events).

Give three specific examples of how you sometimes act like an emotional child and

how it leads to overeating.

1.

2.

3.


Owning Our Social Selves

Think of the one person that bothers you or upsets you the most and write their name

and your relationship to them here.

Use three words to describe them. Do not hold back. Pick the strong words you would

use to honestly describe them.

Write the first word here:

Now describe how you are this way sometimes:

Write the second word here:


Write the third word here:



Separating Out the Facts

Describe a stressful situation you are currently dealing with. Describe it in detail:

Now list just the facts of the situation. (Facts can be proven with factual evidence.)

Now notice which facts are actually facts, and which are your opinions:

How is your added opinion/interpretation causing you to feel?

Can you see how your interpretation of the facts is why you feel the way you do, and

not the facts themselves?


Stopping at +2

One of the best opportunities you will have to feel is when you stop eating at +2 on

the hunger scale. Many times you will want to keep eating even though you are

physically full. The reason you want to keep eating is an emotion. When you give

yourself the gift of stopping and feeling you will learn so much about yourself and

your relationship with food.

What does it feel like to stop at +2 when you want to keep eating?

What is the dominant feeling that comes up?

Is it difficult not to obey or react to this feeling?

What thoughts do you notice that may be causing the feeling?

How long does the feeling last?

Does overeating past +2 prevent the feeling or just distract you from it?


Feelings List Page 1

Intensity of

Feelings AFRAID WEAK STRONG GUILTY

HIGH

Terrified Helpless Powerful Sorrowful

Horrified Hopeless Aggressive Remorseful

Scared Stiff Beat Gung Ho Ashamed

Petrified Overwhelmed Potent Unworthy

Fearful Impotent Super Worthless

Panicky Small Forceful

Exhausted Proud

Drained Determined

MEDIUM

Scared Dependent Energetic Sorry

Frightened Incapable Capable Lowdown

Threatened Lifeless Confident Sneaky

Insecure Tired Persuasive

Uneasy Rundown Sure

Shocked Lazy

Insecure

Shy

MILD

Apprehensive Unsatisfied Secure Embarrassed

Nervous Under Par Durable

Worried Shaky Adequate

Timid Unsure Able

Unsure Soft Capable

Anxious Lethargic

Inadequate


Feelings List Page 2

Intensity of

Feelings HAPPY SAD ANGRY CONFUSED

HIGH

Elated Depressed Furious Bewildered

Excited Disappointed Enraged Trapped

Overjoyed Alone Outraged Troubled

Thrilled Hurt Aggravated Desperate

Exuberant Left Out Irate Lost

Ecstatic Dejected Seething

Fired Up Hopeless

Delighted Sorrowful

Crushed

MEDIUM

Cheerful Heartbroken Upset Disorganized

Up Down Mad Foggy

Good Upset Annoyed Misplaced

Relieved Distressed Frustrated Disoriented

Satisfied Regret Agitated Mixed Up

Content

Hot

Disgusted

MILD

Glad Unhappy Perturbed Unsure

Content Moody Uptight Puzzled

Satisfied Blue Dismayed Bothered

Pleasant Sorry Put Out Uncomfortable

Fine Lost Irritated Undecided

Mellow Bad Touchy Baffled

Pleased Dissatisfied

Perplexed


Belief Worksheet

Write a Negative Thought that you have on a daily basis. (e.g., I am not going to lose

this weight.)

How does this thought make you feel? (e.g., frustrated, hopeless, tired.)

How do you act when you think this thought? (e.g., I eat. Depressed on the couch. I

don’t bother with exercise.)

What is the result you get? (e.g., I didn’t lose weight.)

How would you feel and act without this thought? (e.g., I would feel hopeful. I might

make an effort to eat healthier.)

Turn the thought around by stating its opposite by adding or removing the word

“not.” (e.g., I am going to lose this weight.)

Attribute the feeling to your thinking instead of you. (e.g., the reason I feel frustrated

is because I keep thinking I won’t lose weight, not because it is a fact.)

Can you see that the thought is harmless without the feeling and the action? (e.g.,

yes. If I notice the thinking and change it – I feel better and may not overeat.)


CTFAR Model


Finding Out What You Believe

Complete these sentences and see if you can find any negative thinking that needs work.

Thin is

Fat is

Pretty is

Ugly is

The reason I won’t or may not have a beautiful body is:

Some of the negative things about being thin are:

My greatest worry/fear regarding thinness is:

I would be happier if I were thinner because:

Three reasons why I believe I deserve to be thin are:

1.

2.

3.


A Letter to My “Pain Causer”

Writing a letter to someone who you think is the cause of your pain is a good way to

find negative thoughts that you are choosing to believe. Write the letter and let all of

your emotions surface. Then reread it and see what you learn about yourself.

Write a letter to your pain causer using the following format.

Dear ______________________,

I am angry because …

I am sad because …

I wish …

I am sorry that …

I love you because …


A Letter to My Past Self

Write a letter to your past self using the following format.

This is another wonderful tool for uncovering negative thought patterns and beliefs.

Be willing to allow the emotions to surface.

Dear ______________________,

I am angry because …

I am sad because …

I wish …

I am sorry that …

I love you because …


Examples of Negative Beliefs

Food can give you comfort and love.

Food can take the pain away.

Being thin means being hungry.

Being thin means getting inappropriate attention.

Being thin means people won’t like you.

Being fat keeps you safe and protected.

You deserve to carry the burden of fat.

You don’t deserve to have the body of your dreams.

Weight struggles are just a part of life, everyone has one.

You will always be just a big girl or boy.

You don’t have enough self-control to be thin.

You are too busy to lose weight.

You don’t have enough time to lose weight.

It isn’t worth it to lose weight.


Your Fat Belief System

By doing this worksheet, you will understand what losing weight means to you. Do

your answers seem logical or do you have some illogical thoughts here?

What would happen if I snapped my fingers and you were suddenly in a thin body

right now? Write down all the feelings you have.

Is it really the thinness you want or the happiness you believe the thinness will bring?

What is thin happiness like?

What is fat happiness like?

What does peace feel like in your body?


Primary Programmers Worksheet Page 1

Who were your primary programmers? Who taught you about food and about your

body at a young age?

What did you hear from them? (Examples: You’ll always be a big girl. You’re big

boned. You’re bigger than ... You need to lose weight. You’re fat, etc.)

What did they model? (Examples: Mom always dieting? Overeating? Deprivation?

Celebration with food? Rewarded with food? Cleaning plates? Never wasting food, etc.)

What did you experience? (Examples: Food as comfort? Joy from food? Lack of food as

punishment, etc.)


Primary Programmers Worksheet Page 2

Food always was:

Exercise always was:

My body always was:

I always was:

Beauty meant:

Joy meant:

Pain meant:


New Religion

Write down 5 beliefs you want to adopt on this journey. Look at these beliefs often

and find ways to prove them true in your life.

(Example: I believe that I happen to my days, they do not happen to me.)

1.

2.

3.

4.

5.


CTFAR Model


Spin Cycle Diagrams


CTFAR Model


Practice Page

Categorize the following for effective coaching. Some have multiple answers, but pick

the one you would use:

I hate my job C T F A R There is no time C T F A R

My husband left me C T F A R I am too busy C T F A R

My husband makes me

mad C T F A R

I have so much to do

C T F A R

My sister is disrespectful C T F A R My son is failing math C T F A R

I am in debt C T F A R I lost my job C T F A R

I don’t have enough

C T F A R

I want a job that pays

100k a year

C T F A R

I can’t leave my job C T F A R I want to lose 50 pounds C T F A R

I weigh 300 pounds C T F A R I want to stop overeating C T F A R

I hate my body

C T F A R

I want to eliminate my

debt

C T F A R

I am sad C T F A R I need to find a job C T F A R

I am depressed C T F A R I feel stupid C T F A R

I feel fat C T F A R I am mad at him C T F A R

I feel like a failure C T F A R I hate her C T F A R

I’ve had a hard life C T F A R I am 50 years old C T F A R

I can’t keep doing this C T F A R I am single C T F A R

She doesn’t like me C T F A R I am losing my house C T F A R

She gives me the creeps C T F A R I am sick C T F A R

I overeat C T F A R My kids are mad at me C T F A R

I overspend C T F A R I am mad at my kids C T F A R

I can’t save C T F A R I am frustrated with myself C T F A R

I don’t exercise C T F A R


Separating Out the Facts

Describe a stressful situation you are currently dealing with. Describe it in detail:

Now list just the facts of the situation. (Facts can be proven with factual evidence.)

Now notice which facts are actually facts, and which are your opinions:

How is your added opinion/interpretation causing you to feel?

Can you see how your interpretation of the facts is why you feel the way you do, and

not the facts themselves?


CTFAR Model - Circumstances

CIRCUMSTANCES:

Thoughts:

Feelings:

Actions:

Results:


CTFAR Model - Thoughts

Circumstances:

THOUGHTS:

Feelings:

Actions:

Results:


Finding the New Thought Page 1

What is your current painful thought?

Why are you choosing to believe it?

Is there any part of this thought that is not factual?

What part of this thought is your opinion?

Can you imagine someone else having this exact thought with a different opinion?

Yes or No

On a scale of 1-10, how important is this thought?

How big is this thought? The size of a penny? A breadbox? A building?

How can you make this thought smaller?

What would you say to a small child thinking this thought?


Finding the New Thought Page 2

Write down three better-feeling thoughts that you truly believe:

1.

2.

3.

When you plug this new thought into the self coaching model, what changes?

What is funny about the original thought? (Find something … anything.)

How would your life change if you changed this one thought?

What is the new thought? Rewrite the thought until you truly believe it.


CTFAR Model - Feelings

Circumstances:

Thoughts:

FEELINGS:

Actions:

Results:


CTFAR Model - Actions

Circumstances:

Thoughts:

Feelings:

ACTIONS:

Results:


Action Problem Worksheet

What is the behavior you want to change?

What feelings do you experience prior to and during this behavior?

What thoughts lead to this feeling and behavior? (Answer anything here but “I don’t

know.” Guess if you aren’t sure.)

What results do you get when you act this way?

How does this result prove the original thought that leads to this behavior?

What feelings might negate this behavior?

What thought would you need to think in order to feel this way?


Thought Guidelines

How to create thoughts to support and inspire desired action:

1. Once you have the feeling that drives the action, you need to come up with

thoughts that genuinely create that feeling.

2. Brainstorm possible thoughts with your clients. Think about another person

who already takes the desired action and imagine how they think.

3. Test the thoughts with your clients for believability. How will you know if your

client believes the thought? (How they feel.)

4. Find the thought that they believe and that creates the feeling most strongly.

(Do not assume you know which thought this is. It is very personal.)

5. Teach the client to practice the new thought:

a. Write it down.

b. Put it on a sticky.

c. Say it all the time out loud and to yourself.

6. Seek evidence (scanning) for it. How is this thought true? Prove it. Write down

the proof.

7. Take massive action to create evidence to prove it true.

8. Note any contradictory thoughts that attempt to disprove it and work those as

well.

9. Repractice. Remind. Choose what to think.


CTFAR Model - Results

Circumstances:

Thoughts:

Feelings:

Actions:

RESULTS:


LOA Worksheet

What do you have? (Pick one thing per worksheet.)

Why do you want to have this? What is the feeling you are seeking?

What action would you take to have this result? Be specific.

What would you have to believe/think to get this result?

When you believe/think this thought, do you feel the way you want to feel?

Can you feel right now the way you want to feel when you get what you want? Why or

why not?

Do you have a current thought preventing this result? What is it?

What is the new thought that will get you what you want?


Result Problem Worksheet

What is a negative result you currently have in your life?

What action leads to this result?

What feelings cause this action?

What thoughts cause this feeling?

What is the opposite of this current thought?

What result would the opposite thought create?

What is the result you want to have?

What is the thought you can think and believe to achieve this result?


How to Explain What the Model Is

The model teaches you how to think ON PURPOSE:

1. If your thoughts create the results you get in your life, then it is very

important to understand how to think.

2. We are never taught how to think.

3. Our thoughts create our results, and most of us don’t even know what we are

thinking.

4. The model makes us aware of what we are thinking and aware of how that

thinking affects us.

5. It gives us a framework to change our lives by showing us how to change how

we think.

6. It simplifies the mind-world connection into one model.

7. It gives you back control of your mind.

8. It gives you steps to follow to get results.

9. It treats the cause of all problems and not just the symptoms.

10. It gives you a way to change negative emotions.

11. It is a practice that can reprogram your mind to think, and therefore create

anything you genuinely want for your life.

12. It can be used to create entire new belief systems to replace outdated

programming from our childhood and past.

REMINDERS when introducing model:

1. Keep it very simple.

2. Define all terms very clearly.

3. Let new people know it might be confusing at first, but it is a tool that takes

practice.

4. Teach it forwards only in the beginning.

5. Start with many thought examples first.

6. Don’t skip steps, or change terminology or the model (fill out complete models

every time).

7. Use lots of examples.


The Power of a Better Question

The following are some dead end questions your clients might ask themselves.

Recognize and help them change these questions. Questions are always answered

with thoughts. Powerful questions create good thoughts and ultimately good results.

Ineffective questions lead your clients through a negative cycle and create negative

results.

DEAD END QUESTIONS

What should I do?

Why can’t I start?

What is wrong with me?

Why am I still___________?

How am I going to get through this?

Why do I always feel like this?

Why did they do that to me?

What did I do to deserve this?

What will they think of me?

How long will it be this way?

When is it going to get better?

Why is it taking so long?

Why is this happening to me?

Why haven’t I learned this yet?

Why do I keep doing this to myself?

Why am I so dumb?

Why am I so fat?

Why am I so broke?

Why can’t I get it together?

Why can’t she____________?

Why won’t they______________?

POWERFUL QUESTIONS

What is perfect about this?

What is the thought causing this?

What do I need to believe?

How do I want to feel?

What are they thinking that makes

them do that?

What is funny about this?

How can we make this more fun?

How can I create what I want?

What can I give?

What can I learn from this?

What is the solution to this problem?

Why am I so lucky?

What’s the good news?

What do you make that mean?


Priorities Worksheet

Make a list of your top five priorities in order.

#1

#2

#3

#4

#5

Why did you put them in this order? Why is your #1 priority so important to you?

Are you currently living in line with these priorities? Why or why not?


Self Appreciation Worksheet

Make a list of all the things you like and appreciate about yourself. They can be very

small things or big things – just please get at least 12 things.

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.


Joy Worksheet

What are your top five sources of joy?

#1

#2

#3

#4

#5

How do you feel about this list?

Do you need to diversify your joy more?

What would you like your top source of joy to be?

How often is food the top source of joy in your life?


Primary Question Worksheet

List your primary question here. This is a question you ask yourself over and over all

day in order to feel good or inspired, for example, “How can I make losing weight

more fun?”

List three additional great questions you can ask yourself daily to come up with feel-

good answers.

1.

2.

3.

Can you identify any negative questions you have used in the past that you would

like to eliminate? (e.g., “Why can’t I stop being depressed?”)


Top Five Outcomes Worksheet

List your top five outcomes for your life. These are the ultimate dreams you have for

your life. What you want to do/become/have before you die.

1.

2.

3.

4.

5.


Future Diagram

DAY YOU WERE BORN

PR

OG

RA

M

YE

AR

S

18 YEARS OLD

LIV

ING

OU

T B

EL

IEF

SY

ST

EM

YE

AR

S

AGE YOU ARE NOW

YO

UR

FU

TU

RE

YE

AR

S

AGE YOU THINK YOU’LL BE WHEN YOU DIE


Lifetime/Future Diagram Worksheet

How many years do you still have to live, plan, and enjoy your life? (Just pick an age

you think you might die.)

Where do you see yourself the year before you die? What are your body, life,

relationships, and living environment like?

Where do you see yourself in 25 years from now? Is it in line with your lifetime vision?

10 years from now?

1 year from now?

90 days from now?


What Do You Want?

List 25 things you want. It can be anything from objects to feelings. Just brainstorm

what comes to mind. (A Lexus convertible? More connection with your husband?)

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

21.

22.

23.

24.

25.


Five Year Worksheet

My age now:

Five years from now my age will be:

I want my life to be specifically:

In order for this to happen I need to take the following actions:

I am scared and unsure about the following:

This is how I will handle the above obstacles:


Client Preparation

Client name:

Notes on Pre-work:

What do you think about this client? (Judge the client. Complete at least one model

on the client.)

Where would you start with this client?


Session Evaluation

Client name:

Coach name:

What do you notice about the client?

What does the coach do well?

List thoughts you hear the client state:

What questions do you want to ask the client?

Is the coaching helping the client? Why or why not?

how much do you weigh right now? why do you weigh this...

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