Notes for Video 1

Why naturally active people exercise.

1. They love the way it makes them FEEL
   1. Moving their body feels JOYFUL
   1. Exercise makes you smarter, keeps your brain young, and keeps you thinking more clearly
1. Exercise is a GET TO not a have to
2. Exercise releases “feel good” endorphins and changes the chemistry of your blood and oxygen levels in a positive way
3. Exercise releases neurotransmitters that stimulate the production of new brain cells
2. Exercise makes you STRONGER
   1. Posture
   2. Stamina
   3. Hormone production
   4. Functional daily strength
1. Strength training positively impacts...
3. Naturally active people crave exercise
1. They never lost touch with their body’s internal desire to move in powerful and revitalizing ways

Why the Weight Loss Without Willpower exercise program works:

1. It lets you get back in touch with your natural desire to move your body. 
2. It teaches you to tap into your worthiness to keep your promises to yourself.
1. True confidence comes when you know you can trust yourself to keep self-promises.
3. Strength training changes the SHAPE of your body
   1. It changes hormone balance in a positive way
   2. It promotes youthfulness and slows or even reverses the aging process
   1. Research proves that walking with your head up and having confident posture is one of the best things you can do to keep yourself safe. 
1. The scale doesn’t measure how great your butt looks in a pair of jeans.
2. Nobody else knows what the scale says, so why does it matter if you have a lean, healthy physique?
3. Strength training makes the number on the scale go up as your body slims down and becomes more shapely. 
4. Strength training sends a metabolic message to adapt and stay strong.
5. Strength training keeps you safer because you walk with confidence and send subconscious signals that it’s not safe to mess with you.
6. Strength training gives you a compact, vibrant, healthy body.

NOTES to ensure Success:

• Notice how your clothing fits differnt or take waist measurements to gauge  success. 
• STAY OFF THE SCALE.

IMPORTANT NOTE: 

• Start SLOWLY!
• Pushing yourself too hard, too soon is a dieter mentality and lends to falling off the wagon.
• Hire a professional coach to ensure good form and safe habits.

NEXT VIDEO: 

Learn the 3 DO NOTs of exercise.

WATCH VIDEO 2

Notes for Video 2

• Any time your self worth is wrapped up in how much time you spend in the gym or having a perfect body, it may be time to pause and reflect. 

Three exercise DO NOTs:

Each of these reasons for exercising are directly linked to guilt, shame, yo-yo dieting, and an overweight mentality. 

If they actually worked you be learning this program

1. DO NOT exercise to burn calories or lose weight.

• The idea that exercise leads to fat loss has been debunked by emerging science
  
  
• Excessive cardio sends a subconscious metabolic signal to hold onto fat so you’ll have stored energy for the next workout session
  
  

KEY POINT: The ONLY way for a person to release extra fat from the body is to stop putting extra food in their mouth.

2. DO NOT exercise to punish yourself.

• Guilt and self-punishment shine a spotlight on unwanted behavior and causes your subconscious to drive you toward the behavior of continuing to eat extra food
  
  
• Guilt is a focus on unwanted behavior. I know I said it twice because it's really really important.
  
  
  • You get more of what you focus on. 
    
    
  • Exercising after overeating is a form of guilt, shame, and denial. It’s trying to run away from what you did which just keeps it stuck as a habit.
    
    
  • When you take on the naturally thin thought process of acknowledging your actions and forgiving yourself, it allows you to stop fixating on your mistakes so you're not destined to repeat them.
    
    
  • Punishing yourself with strenuous workouts creates a spotlight and a strong emotional event around the unwanted behavior of eating extra food.

3. DO NOT exercise to earn extra calories

• The idea of burning calories and earning calories an overweight, yoyo dieter, chronic exerciser mentality
  
  
  • Spending a lot of time on the treadmill makes you more hungry as your body understands it needs to store extra fat for all this activity
    
    
  • Exercising to earn a piece of cheesecake is a dieter mentality

Next video:

Learn how to easily step into the identity level change that makes it easy to become a naturally active person.

WATCH VIDEO 3

Notes for Video 3

This program is based on Stanford Behavioral Scientist BJ Fogg’s life-changing Ted Talk. You can watch it here.

There are 2 ways to change behavior long term.

1. Change your environment.
   
   
2. Make tiny changes over time.
   
   
3. AMMENDMENT: Fogg shares that a third way to make permanent changes is to have an epiphany. This is rare in everyday life and happens often through hypnosis.

Motivation never works long term. Science proves it’s a losing strategy.

Examples of BJ Fogg's Tiny Habits:

Floss just one tooth after brushing your teeth, then celebrate.

Do a few push-ups every time you flush the toilet, then celebrate

Tiny tweaks work because...

• You don’t need to try. There’s no resistance to overcome
  
  
• You don’t lack knowledge. You know how to do it.
  You lack the AUTOMATICITY of actually doing it.
  
  
  • Tiny habits makes it automatic to move your body.
    
    
• You don’t need to train “how to exercise”. 
  
  
• You need to train “how to make it automatic”

The tiny tweak method works because it’s a reliable, systematic, scientifically proven way to make daily activity a part of your life from now on. 

IMPORTANT NOTE: Stop equating the idea of exercise with the idea of reaching a certain size or weight. 

The concept of detaching from the outcome is backed by 20 years of science.

If you link the idea of exercise to making your ex jealous at the Christmas party, then you’ll go back to old habits as soon as the party is over.

KEY POINT:

Focus on behavior and take your eyes off the prize.

Using tiny tweaks lets you automatically morph into a naturally active person.

• It happens in a way that doesn’t regress. 

This is how I went from all-or-nothing to become a naturally active person. 

 

KEY: Stop making it hard and make it automatic by putting it after a very specific trigger. 

The Tiny Tweaks protocol reverse engineers your brain’s natural habit forming process by putting your Tiny Tweak immediately AFTER something you already automatically do every single day. 

Then the existing behavior becomes a trigger.

This is a breakthrough because you don’t have to set an alarm, put in in your calendar, or put up a sticky note. 

TINY TWEAK FORMULA: 

After I ____ then I will (TEENY TINY STEP) then I will celebrate by saying GOOD JOB! 

Examples:

After I start my coffee, then I will do ten jumping jacks.

After I flush the toilet, then I will do 3 push-ups.

Celebrate!

Celebration is the most important step. Get animated and silly even if you don’t feel like it. 

Neuroscience fact:

Your unconscious mind drives you to AUTOMATICALLY re-create what you celebrate.

The more over the top you are in your celebration, the more quickly and automatically the new behavior becomes automatic.

Special Note:

Research shows that the most successful habit changers put their new activity in the morning. Doing so shifts the tone of your entire day. 

DO THIS NOW:

Spend one minute writing your own tiny tweak formula

After I (trigger you do every day)
Then I will (tiny tweak that takes less than 30 second)

Then I will celebrate by (something incredibly simple and celebratory. Get your body involved in the celebration.)

See the Tiny Tweak formula below. 

Feel free to screenshot it to your phone for easy access. 

Next Video:

Rehearse success to make it automatic to remember your Tiny Tweak

WATCH VIDEO 4

Notes for Video 4

This is different. Get excited because doing it differently will give you different results.

All that’s left is to rehearse success. This is self hypnosis at it’s finest.

When you vividly imagine doing something, your unconscious drives you toward making it happen. 

Walk through this activity with me as you watch the video because it will make daily activity become automatic

The activity in this video will generate the desire and ability to take care of yourself and crave moving your body in ways that are just right for you. 

REMEMBER: Be active because you crave it and love it, not to lose weight

Activity is one of the best ways to change your mood without using food

REHEARSE: Vividly imagine seeing what you see, hearing what you’ll hear, and feeling what you’ll feel when you experience the trigger that comes just before you activate your tiny tweak formula. Imagine yourself doing the tiny tweak then imagine celebrating

 

Imagine life in 6 months and a year from now, having repeated your Tiny Tweak over and over. 

This is a foolproof system for building confidence and trust in creating any new habit from now on. 

You did it! Congratulations on completing the program. The transformation comes when you put it into practice. 

WATCH VIDEO 4