Rapid Refresh & Reboot

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1 Rapid Refresh & Reboot The Reality Check This exercise is designed to help you get clear about where you are, where you ve been, and where you want to be. It may be the first time you ve had this many insights into your health and weight journey all together, in one place. Through telling your story, with every word you write, you will discover new clarity. With every self-reflective thought, a new, stronger, clearer YOU will shine through. Be brave, be vulnerable, and be as honest as you can. Bringing your hidden truths into the light, into a non-judgmental, supportive space, is the transformation of your body and will allow your relationship with food to begin. Take your time and fill in the blanks as fully as possible. Try to see the events and truths without judgment. Everything you see and discover is good news because it brings you closer to the truth, and the truth helps in unwiring the habits and healing the past. Go for it. You re totally, 100% worth it. alexandrajamieson.com

2 Your Health & Body Journey So Far How would you describe your current state of health? What would you like to be different about your health? How much do you weigh now? How much weight do you want to lose? How often do you weigh yourself? How do you feel about weighing yourself? How much do you think you should weigh? If the last time you weighed that was in high school or college, do you think it is a healthy, reasonable goal for you now? If not, knowing what you know about yourself, what is a reasonable goal for you? What, if anything, has been a successful way of eating for you in the past? Why did you gain the weight back? Why did the diet not work long-term for you? Which diet was least successful for you? Why do you think you started to feel unwell or put on weight? What was happening in your life when you started feeling unwell and/or the weight came on? What did your life, work and relationships look like? How did you spend your free time? Rapid Refresh & Reboot: The reality Check 2

3 When did you first realize it was time to heal your body and/or lose weight? Why do you want to heal your body, lose weight and master your cravings? How will your life be, feel, and look different? Are you in a relationship? Is a desire for more intimacy part of the reason you want a body transformation? Your Family History The way your family acted around food, thought about their health and weight and talked about eating has a big impact on how you act or react to food and weight. In my family, food was... The way my immediate family dealt with health, food and weight was... The way that my mother dealt with health, food and weight was that she... Rapid Refresh & Reboot: The reality Check 3

4 This made me feel... And looking back I now feel... The way that my father dealt with health, food and weight was that he... This made me feel... And looking back on that I now feel... How my significant other feels about my body: [Is it an issue?] The way this makes me feel is... Rapid Refresh & Reboot: The reality Check 4

5 How my partner feels about their health, food and weight... Is it an issue for them? This makes me feel... The people who stress me out the most are... Withholding my true feelings or hiding who I am makes me feel... One way I avoid dealing with my emotions is to... When I begin to feel anxious, worried or stressed... Your Eating Style What do you eat? Rapid Refresh & Reboot: The reality Check 5

6 What do you eat on weekdays? What do you eat on the weekends? Do you have days in which you are good or bad? If so, how many days a week or month, do you follow the good choices or the bad choices? Are you a slow or fast eater? Was this how your family ate? Which meals in your life are more relaxed and which are more rushed? Rapid Refresh & Reboot: The reality Check 6

7 Do you pay attention to chewing your food? If you overeat, are you more likely to overeat at home or at a restaurant? Do you travel for work? If so do you eat differently on the road? How so? Envisioning Your Best Future If I were totally relaxed and joyous about my body and food, my life would be... If I loved and accepted my body, my life would be different because... When I become relaxed and easy with my body and food, others will notice... Rapid Refresh & Reboot: The reality Check 7

8 When I love and enjoy my body every day, it will feel... When I love and feel confident in my body, others will notice... Now my relationship with food is... Today my relationship with my body is... If I were to have the ideal food, health and body I want right now, I might lose... What might I lose that I value if I were to have what I want with my body now? Rapid Refresh & Reboot: The reality Check 8

9 How can I experience comfort and protection in new ways in my life? Where can I meet people who will support me in having a loving, tuned in, connected relationship with my body by leading by example? Rapid Refresh & Reboot: The reality Check 9

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