PWLP: Week Four - Lesson One

Personal Evaluation

1. What are two or three negative statements you make to yourself every day concerning your weight loss?   "No matter what I do, I'll always be fat - I may lose a little bit of weight, but I'll never be under 200 lbs." "I'll never be able to play sports with my family - I'll always weigh too much, and it will hinder me from safely participating." "The thighs on my pants will always be the first to wear out, because I'll never lose enough weight in my thighs..."

2. Applying what you have learned about changing negative words to positive ones, re-write the above statements in the space below.    "From now on, I'll never be 'fat' again. Every step I take from today onwards, is a step towards becoming the healthy, slender, TRUE ME that I've always wanted to be. It may be a long journey, but I will eventually get there if I stick with this." "The more I exercise and push myself, the sooner I'll be able to play sports with my family." "Very soon, the thighs on my pants will be the LAST part to wear out - in fact, the cuffs of the pants will wear out first because of all the physical activity I will be doing on a daily basis."

3. How do you feel about who you are right in this moment?    I feel good about who I'm becoming. I feel discouraged sometimes because I want to see results a lot faster than they are actually happening - or faster than I perceive them happening. Right in this moment, I feel a little bummed out because I haven't been able to work out on our elliptical for two days since it's broken at the moment... it makes me feel lazy and stir crazy, and like I'm going backwards in the days I'm not using it.

4. How does your opinion of yourself today affect your actions and attitudes toward yourself and others?    When I feel bad about myself, I don't put 110% into the program. That's not to say I cheat or let myself go, I just don't feel like I reap the benefits as much when I'm feeling down and out. I feel like I'm going through the motions because in the end I won't get the results I need/desire. I likely won't treat others as good as I should, because internally I'll be upset and discouraged.

5. List some beliefs you have about yourself. How did each of these beliefs originate?    I believe that I am a happy and bubbly person - I have clients and coworkers tell me that all the time. I believe that I'm fat because that's what I've told myself.

6. Think about the beliefs you listed above and their origination. How can you build on the positive ones and eliminate or diminish the negative ones?   I can associate myself with people who appreciate and love the fact that I'm happy and bubbly - I can channel that happiness and bubbliness into all the I do, including my PRISM program and exercise. I can diminish the negative thought by telling myself that I will NEVER weigh more than I do today, and cling to that knowledge in all that I do.