journal - fabulously fit
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ENGAGING
YOUR
ENERGY
JOURNAL
By Dani Rotramel Certified Nutrition Consultant Owner/Creator Fabufit.com www.Fabufit.com
Copyright © 2014, III John 2 Inc. All Rights Reserved 2
Week
One
Learning to Soar
and Dance
By Dani Rotramel Certified Nutrition Consultant Owner/Creator Fabufit.com www.Fabufit.com
Copyright © 2014, III John 2 Inc. All Rights Reserved 3
CLASS ONE SUMMARY
Pray and ask God for wisdom according to James 1:5. He promises to give liberally.
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CLASS ONE SUMMARY (2)
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Four weeks seems like a very short time. With focus and energy it can become a breakthrough time in your life and can set the
Success Curve of the Slight Edge in motion. As we prepare for this breakthrough we will think on what gives us energy, the desires of our heart, and what steals our energy. We will engage in training by baby stepping our way into 3 new habits and taking them to official routines. We will uncover the energy thieves in our life and free ourselves of them. 1. What is the top desire of your heart? __________________ 2. Prepare for 30 consistent days that you will envision this as ac-
complished. 3. Determine the Top 3 Things that you would like to free yourself
of over this timeframe = Energy Stealers. 4. Make a commitment to daily tackle one of these Energy Steal-
ers. You will be surprised how much progress can be made with focused energy and even 15 minutes a day. Most of the time it is not TIME, but ENERGY and Planning, that keeps us from ac-complishing what we wish to accomplish.
Here are my Top Three Energy Stealers that I wish to tackle: 1. 2. 3. I commit to spending ______minutes (hours) a day every week day over the next four weeks to clearing my life of these Energy Stealers. God’s Word declares “I can do all things through Christ who strengthens me.” I put my faith in God’s word. I take on the “I can and I will” attitude. ___________________ (My Signature sealing my promise to myself) ____________________ Date
PREPARE FOR A BREAKTHROUGH
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Energy Stealers Master List
Cross them off as you take action to free yourself from them For now just focus on Columns One and Two
Small 10-15 minutes to be free
Medium 1-2 hours to be free
Project Status 3-8 hours to be free
Project Status HUGE days to be free (Take Baby Steps)
This might become your master list for the coming year.
Begin by listing a few things in column one that you know are standing in your way. Some of these things may take only a few minutes to capture and delete. Begin by working on a couple of these. Half of the battle is recognizing them and having a plan and making a decision to overcome.. Can you free yourself of one tomorrow? Other things in your life will require a bit more time to tackle. This w ill include a column two timeframe of 1-2 hours to be free. Can you schedule in one of these for this week? The best thing to do is to plan to work on this for 15 to 30 minutes a day. What if you just keep taking baby steps toward this freedom? You w ill gain momentum and the Slight Edge will begin to work in your favor. Time will begin to compound your results. You may need to focus only on the first two columns for this 4 week breakthrough.
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Energy Stealers Worksheet Create Your Freedom Plan from Energy Stealer #1
Name
Timeframe to work on this:
Big Projects must be tackled in baby steps with an ending com-pletion goal set.
List of things concerning this project that need to be done:
What must I do to prepare to begin?
What is my first step?
How much time daily will I give myself
What reward will I give myself ridding my life of this energy stealer?
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Energy Stealers Worksheet 2 Create Your Freedom Plan from Energy Stealer #1
Name
Timeframe to work on this:
Big Projects must be tackled in baby steps with an ending com-pletion goal set.
List of things concerning this project that need to be done:
What must I do to prepare to begin?
What is my first step?
How much time daily will I give myself
What reward will I give myself ridding my life of this energy stealer?
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Energy Stealers Worksheet 3 Create Your Freedom Plan from Energy Stealer #1 Name
Timeframe to work on this:
Big Projects must be tackled in baby steps with an ending com-pletion goal set.
List of things concerning this project that need to be done:
What must I do to prepare to begin?
What is my first step?
How much time daily will I give myself
What reward will I give myself ridding my life of this energy stealer?
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Habit “The man forms the habit
And then the habit forms the man” ~ unknown
Habits are created by training, by doing simple little dis-ciplines day after day after day until they become Official Routines (30 days) and then are taken to autopilot (120 days) so they no longer require willpower to accomplish them.
What one habit in your life, if developed and taken to autopilot, do you know would absolutely place you on the success curve
As a team, let’s take the Habit of daily envisioning the main desire of our heart every day for 30 consistent days. There is magic in this. New neuropath ways will be created in the brain and then our brain will go to work to find ways to make it happen.
Consistency is the key to the breakthrough.
NASSA Research showed if we miss a day, we start back at day one in order to create the new neuropath ways.
What reward will I give myself myselffor developing this habit?
“Write the vision And make it plain on tablets, That he may run who reads it. 3 For the vision is yet for an appointed time; But at the end it will speak, and it will not lie. Though it tarries, wait for it; Because it will surely come, It will not tarry. Habakkuk 2:2
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Soaring
Find things the Lord has helped you in
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Individual or Partnership Worksheet
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Individual or Partnership Worksheet (2)
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Individual or Partnership Worksheet (3)
From my list of What do I praise the Lord for helping me accomplish today:
Write details if
Forgiving is so powerful
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Dance Recipe
Pray for God to enlighten the eyes of your understanding and give to you the spirit of Wisdom and Revelation in the
knowledge of Him.
The eyes of your understanding being enlightened; that ye may know what is the hope of his calling, and what the riches of the glory of his inheritance in the saints...Eph 1:18 KJV
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Dancing Worksheet
Dance #1 Date_______________ NOTE: You may have one, two, ten of these over your four week journey. This Dance is ONLY to be done when an unsolvable problem surfaces. What is the problem? (you may find there is more than one) What caused the problem? (generally this is what makes the problem
change) * Have I prayed for Wisdom? (James 1:5 If you need wisdom, ask our generous God, and
he will give it to you. He will not rebuke you for asking. What are the possible solutions? (you must have at least 3, creative
problem solving begins when you have more than 10) Which ones do I have peace about and recommend? The real meat and clarity comes from the way questions 1,2,3 “dance” or play back and forth and you try to answer them. Hence the name “dancing recipe”. The real fun comes as you try to come up with the CAUSE and the 3-10 (even 20) alternatives. As you stay with it and drive through the frustrations, very very often, you find there are 2, 3, 4, or 5 more issues or problems, rather than the ONE that you thought there was and put under question 1. It is best to write these new, additional items/problems down.
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Monday Managing my time manages my energy
BIG SIX ATTITUDE OF GRADITUDE
THIEVES ACCOMPLISHMENTS
Frame my day What are you grateful for today
List the negative drainers in your day
Things I praise The Lord for that I accomplished
1
2
3
4
5
6
7
Which one brings a Smile—mark it with a P
Which one is the most ener-gy draining? Mark it with a P
Which one surprises you—mark it with an S
Which one is the most con-sistent small pain—mark with C
Determine which one you are committed to working on to-day W
I will take the following action
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Tuesday Managing my time manages my energy
BIG SIX ATTITUDE OF GRADITUDE
THIEVES ACCOMPLISHMENTS
Frame my day What are you grateful for today
List the negative drainers in your day
Things I praise The Lord for that I accomplished
1
2
3
4
5
6
7
Which one brings a Smile—mark it with a P
Which one is the most ener-gy draining? Mark it with a P
Which one surprises you—mark it with an S
Which one is the most con-sistent small pain—mark with C
Determine which one you are committed to working on to-day W
I will take the following action
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Wednesday Managing my time manages my energy
WIN WIN LIST ATTITUDE OF GRADITUDE
THIEVES ACCOMPLISHMENTS
Frame my day What are you grateful for today List the negative drainers in your day Things I praise myself for
1
2
3
4
5
6
7
Which one brings a Smile—mark it with a
P
Which one is the most energy draining?
Mark it with a P
Which one surprises you—mark it with an
S
Which one is the most consistent small
pain—mark with C
Determine which one you are committed
to working on today W
I will take the following action
BIG SIX ATTITUDE OF GRADITUDE
THIEVES ACCOMPLISHMENTS
Frame my day What are you grateful for today
List the negative drainers in your day
Things I praise The Lord for that I accomplished
1
2
3
4
5
6
7
Which one brings a Smile—mark it with a P
Which one is the most ener-gy draining? Mark it with a P
Which one surprises you—mark it with an S
Which one is the most con-sistent small pain—mark with C
Determine which one you are committed to working on to-day W
I will take the following action
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Thursday
BIG SIX ATTITUDE OF GRADITUDE
THIEVES ACCOMPLISHMENTS
Frame my day What are you grateful for today
List the negative drainers in your day
Things I praise The Lord for that I accomplished
1
2
3
4
5
6
7
Which one brings a Smile—mark it with a P
Which one is the most ener-gy draining? Mark it with a P
Which one surprises you—mark it with an S
Which one is the most con-sistent small pain—mark with C
Determine which one you are committed to working on to-day W
I will take the following action
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Friday
BIG SIX ATTITUDE OF GRADITUDE
THIEVES ACCOMPLISHMENTS
Frame my day What are you grateful for today
List the negative drainers in your day
Things I praise The Lord for that I accomplished
1
2
3
4
5
6
7
Which one brings a Smile—mark it with a P
Which one is the most energy draining? Mark it with a P
Which one surprises you—mark it with an S
Which one is the most con-sistent small pain—mark with C
Determine which one you are committed to working on to-day W
I will take the following action
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Saturday
BIG SIX ATTITUDE OF GRADITUDE
THIEVES ACCOMPLISHMENTS
Frame my day What are you grateful for today
List the negative drainers in your day
Things I praise The Lord for that I accomplished
1
2
3
4
5
6
7
Which one brings a Smile—mark it with a P
Which one is the most ener-gy draining? Mark it with a P
Which one surprises you—mark it with an S
Which one is the most con-sistent small pain—mark with C
Determine which one you are committed to working on to-day W
I will take the following action
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Sunday
BIG SIX ATTITUDE OF GRADITUDE
THIEVES ACCOMPLISHMENTS
Frame my day What are you grateful for today
List the negative drainers in your day
Things I praise The Lord for that I accomplished
1
2
3
4
5
6
7
Which one brings a Smile—mark it with a P
Which one is the most energy draining? Mark it with a P
Which one surprises you—mark it with an S
Which one is the most con-sistent small pain—mark with C
Determine which one you are committed to working on to-day W
I will take the following action
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FOOD JOURNAL “That which we measure tends to improve.” We Live in Joyful, Prayerful EX-
PECTATION
Time Food/Beverage Amount Hunger Index 1-starving 10– stuffed
Place Circumstance
Morning
Mid AM
Afternoon
Mid PM
Evening
Bedtime Snack
M O N D A Y
WATER INTAKE
How did you feel today?
Physically 1 2 3 4 5 6 7 8 9 10 Emotionally 1 2 3 4 5 6 7 8 9 10
Did you associate any emotion today triggering eating?
What can you do tomorrow to prepare if this emotion resurfaces
Time Food/Beverage Amount Hunger Index 1-starving 10– stuffed
Place Circumstance
Morning
Mid AM
Afternoon
Mid PM
Evening
Bedtime Snack
T U E S D A Y
WATER INTAKE
How did you feel today?
Physically 1 2 3 4 5 6 7 8 9 10 Emotionally 1 2 3 4 5 6 7 8 9 10
Did you associate any emotion today triggering eating?
What can you do tomorrow to prepare if this emotion resurfaces
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Framing my day week of ________________________
FOOD JOURNAL PN“That which we measure tends to improve”
Time Food/Beverage Amount Hunger Index 1-starving 10– stuffed
Place Circumstance
Morning
Mid AM
Afternoon
Mid PM
Evening
Bedtime Snack
W E D N E S D A Y
WATER INTAKE
How did you feel today?
Physically 1 2 3 4 5 6 7 8 9 10 Emotionally 1 2 3 4 5 6 7 8 9 10
Did you associate any emotion today triggering eating?
What can you do tomorrow to prepare if this emotion resurfaces
Time Food/Beverage Amount Hunger Index 1-starving 10– stuffed
Place Circumstance
Morning
Mid AM
Afternoon
Mid PM
Evening
Bedtime Snack
T H U R S D A Y
WATER INTAKE
How did you feel today?
Physically 1 2 3 4 5 6 7 8 9 10 Emotionally 1 2 3 4 5 6 7 8 9 10
Did you associate any emotion today triggering eating?
What can you do tomorrow to prepare if this emotion resurfaces
Copyright © 2002, III John 2 Inc. All Rights Reserved.
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Framing my day week of ________________________ FOOD JOURNAL
PN“That which we measure tends to improve”
Time Food/Beverage Amount Hunger Index 1-starving 10– stuffed
Place Circumstance
Morning
Mid AM
Afternoon
Mid PM
Evening
Bedtime Snack
F R I D A Y
WATER INTAKE
How did you feel today?
Physically 1 2 3 4 5 6 7 8 9 10 Emotionally 1 2 3 4 5 6 7 8 9 10
Did you associate any emotion today triggering eating?
What can you do tomorrow to prepare if this emotion resurfaces
Time Food/Beverage Amount Hunger Index 1-starving 10– stuffed
Place Circumstance
Morning
Mid AM
Afternoon
Mid PM
Evening
Bedtime Snack
S A T U R D A Y
WATER INTAKE
How did you feel today?
Physically 1 2 3 4 5 6 7 8 9 10 Emotionally 1 2 3 4 5 6 7 8 9 10
Did you associate any emotion today triggering eating?
What can you do tomorrow to prepare if this emotion resurfaces
Copyright © 2002, III John 2 Inc. All Rights Reserved.
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Framing my day week of ________________________
FOOD JOURNAL PN“That which we measure tends to improve”
Time Food/Beverage Amount Hunger Index 1-starving 10– stuffed
Place Circumstance
Morning
Mid AM
Afternoon
Mid PM
Evening
Bedtime Snack
S U N D A Y
WATER INTAKE
How did you feel today?
Physically 1 2 3 4 5 6 7 8 9 10 Emotionally 1 2 3 4 5 6 7 8 9 10
Did you associate any emotion today triggering eating?
What can you do tomorrow to prepare if this emotion resurfaces
DAY What Insight Did You Discover? Changes to Make
MON
TUES
WED
THUR
FRI
SAT
SUN
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DAILY CHECKLIST
Keep promises made to yourself builds confidence & character
Monday Tuesday Wednesday
Soaring Time Soaring Time Soaring Time
Danced (if a problem surfaces) Danced (if a problem surfaces) Danced (if a problem surfaces)
TPM Time—25 peaceful minutes TPM Time—25 peaceful minutes TPM Time—25 peaceful minutes
Bed before midnight Bed by 10:30 pm
Bed before midnight Bed by 10:30 pm
Bed before midnight Bed by 10:30 pm
Water 1/2 weight Water 1/2 weight Water 1/2 weight
5 nutrient dense meals
Breakfast ___
Mid am ___
Lunch___
Mid afternoon___
Dinner___
Protein Shake bedtime in water
5 nutrient dense meals
Breakfast ___
Mid am ___
Lunch___
Mid afternoon___
Dinner___
Protein Shake bedtime in water
5 nutrient dense meals
Breakfast ___
Mid am ___
Lunch___
Mid afternoon___
Dinner___
Protein Shake bedtime in water
Thursday Friday Saturday
Soaring Time Soaring Time Soaring Time
Danced (if a problem surfaces) Danced (if a problem surfaces) Danced (if a problem surfaces)
Framed my day Framed my day Framed my day
TPM Time—25 peaceful minutes TPM Time—25 peaceful minutes TPM Time—25 peaceful minutes
Water 1/2 weight Water 1/2 weight Water 1/2 weight
Bed before midnight Bed by 10:30 pm
Bed before midnight Bed by 10:30 pm
Bed before midnight Bed by 10:30 pm
5 nutrient dense meals
Breakfast ___
Mid am ___
Lunch___
Mid afternoon___
Dinner___
Protein Shake bedtime in water
5 nutrient dense meals
Breakfast ___
Mid am ___
Lunch___
Mid afternoon___
Dinner___
Protein Shake bedtime in water
5 nutrient dense meals
Breakfast ___
Mid am ___
Lunch___
Mid afternoon___
Dinner___
Protein Shake bedtime in water
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VALUES WORKSHEET
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My Deepest Values
1
2
3
4
5
6
7
8
9
10
Once we know our deepest values, we more easily begin to discover where our passion lies and what God has called us to do. We will sabotage ourselves
if our goals or incongruent with our deepest values. When they line up, we begin to create goals that “wow our soul and call our name.”