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The Body You Deserve
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About the author
Anthony Robbins
393 books4,892 followersFor more than 30 years Tony Robbins' passion has been helping people BREAK THROUGH and take their lives to another level -- no matter how successful they already are -- in the areas that matter most: their business, personal finance, intimate relationships, families, careers and health.
Tony Robbins has helped more than 50 million people from more than 100 countries transform their lives and their businesses through his books, audio programs, health products, live events and personal coaching. He's been fortunate enough to work with everyone from presidents of countries to some of the true legends of entertainment, sports and the business world. But his work is not limited to Fortune 500 CEOs and athletes. He has a special passion for small-business owners, parents and students.
Being the Chairman of seven privately held companies and five holding companies in diverse industries keeps him busy. Many of his companies have become brands that are leaders in their category - from the award winning Namale Resort & Spa in the Fiji Islands, to Twinlab and Metabolife in the sports nutrition field, to the Anthony Robbins brand in personal and professional improvement.
Most of Tony's core strategies for creating breakthroughs have come from his work with some of the biggest names in the business world: He's had the privilege of modeling and distilling the strategies of leaders in some of the fastest-growing companies in the world. He's used these distinctions to help optimize and grow enterprises to new and more profitable levels.
One of the things Tony is most proud of is his humanitarian work through the non-profit Anthony Robbins Foundation. He's always believed that if we're blessed enough to have insight and economic opportunities, then we're also blessed enough to be able to give back. To those who much has been given, much is expected. Tony Robbins is extremely blessed to be able to feed more than two million people in 56 countries every year through his International Basket Brigade.
Tony Robbins has helped more than 50 million people from more than 100 countries transform their lives and their businesses through his books, audio programs, health products, live events and personal coaching. He's been fortunate enough to work with everyone from presidents of countries to some of the true legends of entertainment, sports and the business world. But his work is not limited to Fortune 500 CEOs and athletes. He has a special passion for small-business owners, parents and students.
Being the Chairman of seven privately held companies and five holding companies in diverse industries keeps him busy. Many of his companies have become brands that are leaders in their category - from the award winning Namale Resort & Spa in the Fiji Islands, to Twinlab and Metabolife in the sports nutrition field, to the Anthony Robbins brand in personal and professional improvement.
Most of Tony's core strategies for creating breakthroughs have come from his work with some of the biggest names in the business world: He's had the privilege of modeling and distilling the strategies of leaders in some of the fastest-growing companies in the world. He's used these distinctions to help optimize and grow enterprises to new and more profitable levels.
One of the things Tony is most proud of is his humanitarian work through the non-profit Anthony Robbins Foundation. He's always believed that if we're blessed enough to have insight and economic opportunities, then we're also blessed enough to be able to give back. To those who much has been given, much is expected. Tony Robbins is extremely blessed to be able to feed more than two million people in 56 countries every year through his International Basket Brigade.
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Displaying 1 - 7 of 7 reviews
February 22, 2019
Somewhat dated, but highly valuable information. One of those books you must review every week until you nail the concepts.
Here's a huge compendium of notes :
----------------------------------------------
* We know that being healthy to you is important, but is it urgent enough… long-term?
* We must see the future as compelling and pleasurable, and the past/present as painful.
* “I've had it! ” is pain in the present. You will step over the threshold and into the arena of action. This is what you want.
* Do not sneak out of facing the pain. Facing it is hard to do, but that will change us. It’s also exciting. In this instance, it’s very good to feel the pain.
* Saying “It’s not that bad” will only make you stay where you are.
* The best way to attract the person of your dreams is to be like that person. “Like attracts like.” If you are in a relationship and you want a partner to change, hold yourself to a higher standard… you may inspire them. You want a vivid, clear idea of what you should look like. Focus on an attractive image of yourself, step into this body, and feel like this.
* THE NUMBER ONE PREDICTOR OF SUCCESS IS THE BELIEF THAT YOU WILL SUCCEED.
Two Steps to making a change
1. Know what you want
2. Take *massive* action
For lasting change:
1. Raise your standards
2. Change your limiting beliefs
3. Change your strategy
* Your brain cannot tell the difference in between something you vividly imagine and what actually happened… so be careful of what you think. Think happy !
* Once you lower your standards, it snowballs.
* Cut off any possibility except the thing you are committed to.
* “If you knock long enough and hard enough at the gate, someone is sure to open it. - Henry Wadsworth Longfellow
* Diets do not work because they are temporary, and offer no change in lifestyle.
* If you do not have enough energy in your body to eliminate toxins as fast as your taking them in, you will have disease. Your body will retain water to protect you from the extra toxicity in your system.
* You have 75 trillion cells in your body working hard to keep you energetic. Anything you do that injures a cell or lowers its efficiency level will cause disease.
* Cells need one and only one nutrient: oxygen ! Always, always breathe. When you exercise, your body is getting what it needs the most… not food, but oxygen. The body craves oxygen more than anything else.
* You want an addiction to oxygen, not food. So instead of sticking something in your mouth, IMPROVE YOUR BREATHING.
* Now that you know the science, no breath of yours will be empty. It will be vital and deep and energetic and full of meaning.
* Oxygen is the key to changing your health and your metabolism.
* 7 billion cells are created and destroyed every second in your body
* As you add more poisons in your system, your body tries to retain water to cleanse itself. This causes excess weight. If there’s more water in the same cellular space, then there’s less oxygen… and less energy.
* Cellular respiration uses one oxygen atom to form two adenosine triphosphate (ATP) molecules. Oxygen is an actual component of ATP.
* Lymph is the system for cleansing your body. There is more lymph in the body than blood. The lymph system has no pump, while the blood is pumped by the heart. The only way the lymph system cleanses your body is through movement.
* Without movement, toxicities build up in your body. Always, always move.
* Three times daily take 10 deep diaphragmatic breaths. Inhale 1 count, hold 4 counts, exhale 2 counts. Expiration eliminates toxins.
6 Gifts of Health
- Power breath. Oxygen is the key to health!
- Living waters
- Aerobic power
- Maximum nourishment
- Directed mind
- Structural support
4 Poisons
* fats or oils
* meat
* dairy
* non-alkaline food
* Do not delude yourself into ingesting things that cause water loss.
* Live water foods: fresh fruit and veggies should make up at least 70% of diet
* “Does this cleanse me or clog me?”
* Work with oxygen instead of against it.
* The more oxygen you have during exercise, the less everything hurts.
* You should exercise without pain and with tons of pleasure. Then you’ll do it on a regular basis.
* Exercise must be a daily must, and a scheduled activity.
* The more you can combine activities that are pleasurable or have a sense of multiple levels of progress, the more likely the chance is they will become a permanent part of your life.
* Sleep only 5 hours a day.
* Old patterns need to be interrupted and broken.
1. Clue in to how you create an urgency that says “I need a piece of cake right now !!!!”
2. Redirect that sense of urgency - that power - to exercise or cleansing, supportive food.
3. SOLUTION: Say “I feel stress… I need to breathe.”
* Identify the chain of events that makes you reach for food… and interrupt the pattern.
* After removing the bad patterns, build a cable to pleasure by continuously doing the right things, instead of a cable to mixed emotions by doing the wrong things.
* You only eat because of an urge to. Is it an urge based on physical need? Master your patterns of creating urges. Usually, you yourself are creating the urge.
What’s the trigger making you overeat?
- external cues (smell of a restaurant you drive by)
- location
- activity
- people
- mood
- mental focus switches
- physical cue (actual need for nutrients)
* The stage of feeling urge is the only state which can be managed. You may not be able to manage the external cues, but you can always manage your desires. You can either create your urge for food, or eliminate it in a matter of seconds.
CONFRONT & CONQUER : When you say “Never again” to a behavior.
— this is not duping yourself into another behavior
— you are proactively changing your environment
— gives you a sense of direction in your life
— this spills over into your business life, your relationships
— you’re establishing a pattern of success
* Remember : You and you alone are in control.
* If you are doing something right, reinforce it. This is better than beating yourself up for doing something wrong. The moment you did that old habit, you got pleasure for it... and this is why you unfortunately do it again. Now, STARVE THAT OLD PATTERN. Do not reward it. If you consistently don’t go into that pattern, it disappears.
Keep applying these, and you will be free :
- You are a person who seeks solutions.
- You are a person who takes action.
- You are a person who is committed to following through.
* If you exercise without happiness, you will link it to pain… and do it less and less.
* Do aerobic exercise… so that you can burn fat (not glycogen) and use oxygen.
* Under no circumstances can you deprive yourself of oxygen.
YOU WANT :
right values
right beliefs
right strategies
Have a planned exercise period daily that’s aerobic in nature. Either:
1. Do it first in the day
2. Set a time that you can depend on
Habit - a conditioned pattern of behavior that happens repeatedly because there are lots of :
1. Triggers signalling you do the behavior
2. Built-in positive consequences rewarding the behavior
The Language of Success :
Utilize the words pride, dignity, endurance, health, commitment, passion, and how you are on the right track.
Pathway to Overeating: Trigger —> Urge —> Behaviors —> Consequences
* Urge is where you have all the control
* Triggers are usually environmental, and you have little control over these.
* Most urges pass once you realize the item of desire will always be there.
* The expectation that you will miss out creates the urge in you.
How to crush your urges :
* Believe! "I control the urge. I’m winning. I’m smiling."
* Realize it's not a true need for nutrients
* Ask yourself questions to break the pattern:
1. What will it cost me if I eat this?
2. What feeling do I really want satiated here?
3. How else do I give this to myself NOW?
* Breathe now, deeply ... then move!
* Drink water
* Initiate an action… any action.
* Travel to your true desire, thus trampling the urge
* Reduce your desire for unhealthy food; increase your desire for healthy foods
* To reach for food while you have nothing to do is animalistic. Animals literally eat all day.
* Make a list of ways to make yourself feel good without food
* Anytime you get a bad feeling, BREATHE AND MOVE.
What type of body are you really looking for?
- Have you been asking too little of yourself and the universe?
- Life will give you anything you ask it.
- Ask the universe specifically and intelligently.
Thought substitutions for when you get those cravings :
1. POISON THOUGHT : “I need some cake !”
GOAL-DIRECTED THOUGHTS :
"I control my behavior to enhance my life."
"I choose what I eat and make good choices."
"My daily choices lead to my goals."
2. POISON THOUGHT : “When will this pain end???”
GOAL-DIRECTED THOUGHTS :
"This is a challenge, and I will turn it into an opportunity."
"At least I’m meeting my challenge head on!"
3. POISON THOUGHT : “I keep failing.”
GOAL-DIRECTED THOUGHTS :
"I woke up alive and with a roof over my head. I’ve won !"
"I’m still going to do it this time!"
"They make take a victory, but no one will take away my positivity."
4. POISON THOUGHT : “Wow, I really blew it this time.”
GOAL-DIRECTED THOUGHTS :
"This is yet another experience, another lesson learned."
"So what? Why quit? Why not try again?"
"Well, I learned… NEXT !"
5. POISON THOUGHT : I’m not [losing the fat] fast enough!
GOAL-DIRECTED THOUGHTS :
"I lost a pound, though. That’s actually a lot!"
"I exercised today, so I’m on schedule."
"I’m tracking myself, so no matter my weight, I’m on target."
6. POISON THOUGHT : "Maybe I don’t have what it takes to win."
GOAL-DIRECTED THOUGHTS :
"I am in control of my thoughts and actions."
"I take full responsibility of my goals and life !"
"Today I tried… and thus made progress."
7. POISON THOUGHT : "I deserve that cookie."
GOAL-DIRECTED THOUGHTS :
"I reward myself with non-food things, including thoughts and images."
"I like rewarding myself in those ways."
"I feel great moving toward my goal today."
8. POISON THOUGHT : "I shouldn’t have that pizza."
GOAL-DIRECTED THOUGHTS :
"I choose to eat appropriately."
"My choices lead to my life-goals."
"My self-talk and images turn my resolutions into reality."
9. POISON THOUGHT : "I’ll restart my plan on Monday."
GOAL-DIRECTED THOUGHTS :
"I’m in control of my behavior now."
"Now may be the only time I have !"
"I live in the present, and I live extremely well."
10. POISON THOUGHT : "The aroma of food makes me eat."
GOAL-DIRECTED THOUGHTS :
"I direct my behavior to complete my goals."
"I use my inner power to improve the quality of my life."
"My eating choices are positive and healthy."
People use food as a:
1. drug
2. entertainment
3. defense mechanism
Ways to interrupt patterns:
———————————————
1. Decide what you really want & what’s been preventing you from getting it
2. Get some leverage on yourself so that change is not a “should” but a “must”
3. Establish new patterns making you alive, vital, and strong
4. Incorporate new tools
5. Condition yourself to use new skills, creating new neural associations
***** confront & conquer
***** link pain to the old pattern, pleasure to the new pattern
What to do when you make a mistake:
----------------------------------------------
1. Forgive yourself - Don’t beat yourself up. The world already gives you too much pain. If you give yourself pain, your body will soon rebel. Your aim should not be perfection, but excellence. Consistency is the pathway to excellence. Aim for consistency !
2. Investigate the situation. What were the triggers that caused you to make a mistake?
3. Plan for the next time. Use the urge crushers and other tools to support you. Also important: how will you reward yourself?
4. Practice your new plan mentally. Rehearse it again and again like you are doing the action successfully. Live through it mentally first.
Ken Blanchard’s Stages of Human Performance
—————————————————————-
Enthusiastic learner ----> Disillusioned learner -----> Reluctant contributor ----> Peak performer
* The only enemy you have in the world of creating change for yourself is doubt. You don’t want to doubt yourself. There’s other people in the world who will doubt you without you having to doubt yourself.
* Do not buy into the belief that any problem is permanent. If you do, you’ve been had.
* Having the right strategy won't matter if you still do the wrong things.
* Pick only those foods that store vitality in your body.
* Ask and you shall receive
* Eat foods that support you. Putting food in your body impacts your stomach’s blood flow, instantly changing your physiology. Thus you’ve made neurological conditions in your body and learned to link patterns.
* The new system will free yourself from that connection. Repeat it. Repetition is the mother of skill. Lots of people know what to do, but they don’t do it! So if you see it enough times, not only will you begin to remember it, you may start to do it.
Six steps of NAC (neuro-associative conditioning)
1. Decide what you really want, and what is preventing you from having it. Be committed to it
2. Get the leverage. (definition of leverage : something that gives you tremendous power with less effort.)
3. Interrupt the pattern repeatedly. The more fun your pattern interrupt, the more effective it will be in producing long-term change.
4. Create a new compelling alternative to food. What’s a new reward, or a new fulfilling measure?
5. Condition yourself. Any behavior that is consistently reinforced will eventually become a pattern, or a habit. Any behavior that you avoid long enough will eventually dissipate and die.
6. Test this with CANI : constant and never-ending improvement. Each day change a little bit from the day before so that over time you see massive changes. Pretty soon you have so much momentum, you acquire tremendous control over your life.
Do 2 types of conditioning
- Mental : repeat it over and over in your brain, so that you master it mentally first.
- Physical : your body repeats the patterns
Pretty soon if you do these two enough, you’ll do it automatically, which is where we want to be. You want exercise to be as automatic as reaching for food was.
* You should never leave the site of deciding on a goal without in someway deciding on acting on it immediately. That builds momentum.
* Truly apply every distinction you learn. Get yourself to follow through.
10 characteristics of success
------------------------------------
"I must do it."
"It is I who must do it."
"I can do it."
"The past doesn’t equal the future."
"I’m prepared. I have an effective strategy."
"This is a challenge."
"I am not my behavior."
"I concentrate my power on my challenges."
"I have realistic goals."
"I enjoy the process."
Get the body you deserve.
* For every disciplined effort, there’s a multiple reward.
* Get rid of any beliefs that don’t support you.
* Condition yourself so that you can’t stand sitting around in the morning, but love exercise.
* Accept no problem as permanent. If you accept it as permanent, then you also believe there is nothing you can do to change it. Or you’ll make half-hearted attempts. Whenever you make a half-hearted attempt at anything, the results will always be lousy.
* Optimists do well because they are unrealistic. If they are in a mindset that they have done awesomely - regardless of whether they did or not - they are encouraged to do even better the next time.
* You must have a sense of vision and hope... of which you are the source. It starts from making a decision that says “I am going to create the certainty that says 'Whatever happened in my past, the past does not equal the future'. Today I am going to make changes. I am somebody different today.”
* Have a strategy that’s different and uses more than just your willpower to make the change.
* Remember, it is more painful to not go through a wall (and stay in a hellish situation) then to be stagnant. It’s also pure pleasure when you reach the other side.
* Not living by our standards costs us a sense of identity
* Not following through really means we are:
1. Not a person of our word
2. Not going to have what we really want in our lifetime
3. A lousy role model
* Unhealthy cravings must be outside your frame of reference, just like alcohol and unhealthy food.
* You must have awareness of your controlling beliefs.
* Most people underestimate what they can do in a month, and over-estimate what they can do in years.
* You’ll still get to your goal if you are consistent.
“Problems are a sign of life.” - Norman Vincent Peale
People with problems are very lucky. Problems are your best friends. The only time you will not have problems is when you are dead. So get worried when you don’t have problems: it means things have been taken off your plate, the Powers-That-Be are through with you… and you are about to leave.
* To sculpt your muscles, every day push against tremendous resistance. This is how to develop spiritual muscle…. and sculpt your soul.
.
Here's a huge compendium of notes :
----------------------------------------------
* We know that being healthy to you is important, but is it urgent enough… long-term?
* We must see the future as compelling and pleasurable, and the past/present as painful.
* “I've had it! ” is pain in the present. You will step over the threshold and into the arena of action. This is what you want.
* Do not sneak out of facing the pain. Facing it is hard to do, but that will change us. It’s also exciting. In this instance, it’s very good to feel the pain.
* Saying “It’s not that bad” will only make you stay where you are.
* The best way to attract the person of your dreams is to be like that person. “Like attracts like.” If you are in a relationship and you want a partner to change, hold yourself to a higher standard… you may inspire them. You want a vivid, clear idea of what you should look like. Focus on an attractive image of yourself, step into this body, and feel like this.
* THE NUMBER ONE PREDICTOR OF SUCCESS IS THE BELIEF THAT YOU WILL SUCCEED.
Two Steps to making a change
1. Know what you want
2. Take *massive* action
For lasting change:
1. Raise your standards
2. Change your limiting beliefs
3. Change your strategy
* Your brain cannot tell the difference in between something you vividly imagine and what actually happened… so be careful of what you think. Think happy !
* Once you lower your standards, it snowballs.
* Cut off any possibility except the thing you are committed to.
* “If you knock long enough and hard enough at the gate, someone is sure to open it. - Henry Wadsworth Longfellow
* Diets do not work because they are temporary, and offer no change in lifestyle.
* If you do not have enough energy in your body to eliminate toxins as fast as your taking them in, you will have disease. Your body will retain water to protect you from the extra toxicity in your system.
* You have 75 trillion cells in your body working hard to keep you energetic. Anything you do that injures a cell or lowers its efficiency level will cause disease.
* Cells need one and only one nutrient: oxygen ! Always, always breathe. When you exercise, your body is getting what it needs the most… not food, but oxygen. The body craves oxygen more than anything else.
* You want an addiction to oxygen, not food. So instead of sticking something in your mouth, IMPROVE YOUR BREATHING.
* Now that you know the science, no breath of yours will be empty. It will be vital and deep and energetic and full of meaning.
* Oxygen is the key to changing your health and your metabolism.
* 7 billion cells are created and destroyed every second in your body
* As you add more poisons in your system, your body tries to retain water to cleanse itself. This causes excess weight. If there’s more water in the same cellular space, then there’s less oxygen… and less energy.
* Cellular respiration uses one oxygen atom to form two adenosine triphosphate (ATP) molecules. Oxygen is an actual component of ATP.
* Lymph is the system for cleansing your body. There is more lymph in the body than blood. The lymph system has no pump, while the blood is pumped by the heart. The only way the lymph system cleanses your body is through movement.
* Without movement, toxicities build up in your body. Always, always move.
* Three times daily take 10 deep diaphragmatic breaths. Inhale 1 count, hold 4 counts, exhale 2 counts. Expiration eliminates toxins.
6 Gifts of Health
- Power breath. Oxygen is the key to health!
- Living waters
- Aerobic power
- Maximum nourishment
- Directed mind
- Structural support
4 Poisons
* fats or oils
* meat
* dairy
* non-alkaline food
* Do not delude yourself into ingesting things that cause water loss.
* Live water foods: fresh fruit and veggies should make up at least 70% of diet
* “Does this cleanse me or clog me?”
* Work with oxygen instead of against it.
* The more oxygen you have during exercise, the less everything hurts.
* You should exercise without pain and with tons of pleasure. Then you’ll do it on a regular basis.
* Exercise must be a daily must, and a scheduled activity.
* The more you can combine activities that are pleasurable or have a sense of multiple levels of progress, the more likely the chance is they will become a permanent part of your life.
* Sleep only 5 hours a day.
* Old patterns need to be interrupted and broken.
1. Clue in to how you create an urgency that says “I need a piece of cake right now !!!!”
2. Redirect that sense of urgency - that power - to exercise or cleansing, supportive food.
3. SOLUTION: Say “I feel stress… I need to breathe.”
* Identify the chain of events that makes you reach for food… and interrupt the pattern.
* After removing the bad patterns, build a cable to pleasure by continuously doing the right things, instead of a cable to mixed emotions by doing the wrong things.
* You only eat because of an urge to. Is it an urge based on physical need? Master your patterns of creating urges. Usually, you yourself are creating the urge.
What’s the trigger making you overeat?
- external cues (smell of a restaurant you drive by)
- location
- activity
- people
- mood
- mental focus switches
- physical cue (actual need for nutrients)
* The stage of feeling urge is the only state which can be managed. You may not be able to manage the external cues, but you can always manage your desires. You can either create your urge for food, or eliminate it in a matter of seconds.
CONFRONT & CONQUER : When you say “Never again” to a behavior.
— this is not duping yourself into another behavior
— you are proactively changing your environment
— gives you a sense of direction in your life
— this spills over into your business life, your relationships
— you’re establishing a pattern of success
* Remember : You and you alone are in control.
* If you are doing something right, reinforce it. This is better than beating yourself up for doing something wrong. The moment you did that old habit, you got pleasure for it... and this is why you unfortunately do it again. Now, STARVE THAT OLD PATTERN. Do not reward it. If you consistently don’t go into that pattern, it disappears.
Keep applying these, and you will be free :
- You are a person who seeks solutions.
- You are a person who takes action.
- You are a person who is committed to following through.
* If you exercise without happiness, you will link it to pain… and do it less and less.
* Do aerobic exercise… so that you can burn fat (not glycogen) and use oxygen.
* Under no circumstances can you deprive yourself of oxygen.
YOU WANT :
right values
right beliefs
right strategies
Have a planned exercise period daily that’s aerobic in nature. Either:
1. Do it first in the day
2. Set a time that you can depend on
Habit - a conditioned pattern of behavior that happens repeatedly because there are lots of :
1. Triggers signalling you do the behavior
2. Built-in positive consequences rewarding the behavior
The Language of Success :
Utilize the words pride, dignity, endurance, health, commitment, passion, and how you are on the right track.
Pathway to Overeating: Trigger —> Urge —> Behaviors —> Consequences
* Urge is where you have all the control
* Triggers are usually environmental, and you have little control over these.
* Most urges pass once you realize the item of desire will always be there.
* The expectation that you will miss out creates the urge in you.
How to crush your urges :
* Believe! "I control the urge. I’m winning. I’m smiling."
* Realize it's not a true need for nutrients
* Ask yourself questions to break the pattern:
1. What will it cost me if I eat this?
2. What feeling do I really want satiated here?
3. How else do I give this to myself NOW?
* Breathe now, deeply ... then move!
* Drink water
* Initiate an action… any action.
* Travel to your true desire, thus trampling the urge
* Reduce your desire for unhealthy food; increase your desire for healthy foods
* To reach for food while you have nothing to do is animalistic. Animals literally eat all day.
* Make a list of ways to make yourself feel good without food
* Anytime you get a bad feeling, BREATHE AND MOVE.
What type of body are you really looking for?
- Have you been asking too little of yourself and the universe?
- Life will give you anything you ask it.
- Ask the universe specifically and intelligently.
Thought substitutions for when you get those cravings :
1. POISON THOUGHT : “I need some cake !”
GOAL-DIRECTED THOUGHTS :
"I control my behavior to enhance my life."
"I choose what I eat and make good choices."
"My daily choices lead to my goals."
2. POISON THOUGHT : “When will this pain end???”
GOAL-DIRECTED THOUGHTS :
"This is a challenge, and I will turn it into an opportunity."
"At least I’m meeting my challenge head on!"
3. POISON THOUGHT : “I keep failing.”
GOAL-DIRECTED THOUGHTS :
"I woke up alive and with a roof over my head. I’ve won !"
"I’m still going to do it this time!"
"They make take a victory, but no one will take away my positivity."
4. POISON THOUGHT : “Wow, I really blew it this time.”
GOAL-DIRECTED THOUGHTS :
"This is yet another experience, another lesson learned."
"So what? Why quit? Why not try again?"
"Well, I learned… NEXT !"
5. POISON THOUGHT : I’m not [losing the fat] fast enough!
GOAL-DIRECTED THOUGHTS :
"I lost a pound, though. That’s actually a lot!"
"I exercised today, so I’m on schedule."
"I’m tracking myself, so no matter my weight, I’m on target."
6. POISON THOUGHT : "Maybe I don’t have what it takes to win."
GOAL-DIRECTED THOUGHTS :
"I am in control of my thoughts and actions."
"I take full responsibility of my goals and life !"
"Today I tried… and thus made progress."
7. POISON THOUGHT : "I deserve that cookie."
GOAL-DIRECTED THOUGHTS :
"I reward myself with non-food things, including thoughts and images."
"I like rewarding myself in those ways."
"I feel great moving toward my goal today."
8. POISON THOUGHT : "I shouldn’t have that pizza."
GOAL-DIRECTED THOUGHTS :
"I choose to eat appropriately."
"My choices lead to my life-goals."
"My self-talk and images turn my resolutions into reality."
9. POISON THOUGHT : "I’ll restart my plan on Monday."
GOAL-DIRECTED THOUGHTS :
"I’m in control of my behavior now."
"Now may be the only time I have !"
"I live in the present, and I live extremely well."
10. POISON THOUGHT : "The aroma of food makes me eat."
GOAL-DIRECTED THOUGHTS :
"I direct my behavior to complete my goals."
"I use my inner power to improve the quality of my life."
"My eating choices are positive and healthy."
People use food as a:
1. drug
2. entertainment
3. defense mechanism
Ways to interrupt patterns:
———————————————
1. Decide what you really want & what’s been preventing you from getting it
2. Get some leverage on yourself so that change is not a “should” but a “must”
3. Establish new patterns making you alive, vital, and strong
4. Incorporate new tools
5. Condition yourself to use new skills, creating new neural associations
***** confront & conquer
***** link pain to the old pattern, pleasure to the new pattern
What to do when you make a mistake:
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1. Forgive yourself - Don’t beat yourself up. The world already gives you too much pain. If you give yourself pain, your body will soon rebel. Your aim should not be perfection, but excellence. Consistency is the pathway to excellence. Aim for consistency !
2. Investigate the situation. What were the triggers that caused you to make a mistake?
3. Plan for the next time. Use the urge crushers and other tools to support you. Also important: how will you reward yourself?
4. Practice your new plan mentally. Rehearse it again and again like you are doing the action successfully. Live through it mentally first.
Ken Blanchard’s Stages of Human Performance
—————————————————————-
Enthusiastic learner ----> Disillusioned learner -----> Reluctant contributor ----> Peak performer
* The only enemy you have in the world of creating change for yourself is doubt. You don’t want to doubt yourself. There’s other people in the world who will doubt you without you having to doubt yourself.
* Do not buy into the belief that any problem is permanent. If you do, you’ve been had.
* Having the right strategy won't matter if you still do the wrong things.
* Pick only those foods that store vitality in your body.
* Ask and you shall receive
* Eat foods that support you. Putting food in your body impacts your stomach’s blood flow, instantly changing your physiology. Thus you’ve made neurological conditions in your body and learned to link patterns.
* The new system will free yourself from that connection. Repeat it. Repetition is the mother of skill. Lots of people know what to do, but they don’t do it! So if you see it enough times, not only will you begin to remember it, you may start to do it.
Six steps of NAC (neuro-associative conditioning)
1. Decide what you really want, and what is preventing you from having it. Be committed to it
2. Get the leverage. (definition of leverage : something that gives you tremendous power with less effort.)
3. Interrupt the pattern repeatedly. The more fun your pattern interrupt, the more effective it will be in producing long-term change.
4. Create a new compelling alternative to food. What’s a new reward, or a new fulfilling measure?
5. Condition yourself. Any behavior that is consistently reinforced will eventually become a pattern, or a habit. Any behavior that you avoid long enough will eventually dissipate and die.
6. Test this with CANI : constant and never-ending improvement. Each day change a little bit from the day before so that over time you see massive changes. Pretty soon you have so much momentum, you acquire tremendous control over your life.
Do 2 types of conditioning
- Mental : repeat it over and over in your brain, so that you master it mentally first.
- Physical : your body repeats the patterns
Pretty soon if you do these two enough, you’ll do it automatically, which is where we want to be. You want exercise to be as automatic as reaching for food was.
* You should never leave the site of deciding on a goal without in someway deciding on acting on it immediately. That builds momentum.
* Truly apply every distinction you learn. Get yourself to follow through.
10 characteristics of success
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"I must do it."
"It is I who must do it."
"I can do it."
"The past doesn’t equal the future."
"I’m prepared. I have an effective strategy."
"This is a challenge."
"I am not my behavior."
"I concentrate my power on my challenges."
"I have realistic goals."
"I enjoy the process."
Get the body you deserve.
* For every disciplined effort, there’s a multiple reward.
* Get rid of any beliefs that don’t support you.
* Condition yourself so that you can’t stand sitting around in the morning, but love exercise.
* Accept no problem as permanent. If you accept it as permanent, then you also believe there is nothing you can do to change it. Or you’ll make half-hearted attempts. Whenever you make a half-hearted attempt at anything, the results will always be lousy.
* Optimists do well because they are unrealistic. If they are in a mindset that they have done awesomely - regardless of whether they did or not - they are encouraged to do even better the next time.
* You must have a sense of vision and hope... of which you are the source. It starts from making a decision that says “I am going to create the certainty that says 'Whatever happened in my past, the past does not equal the future'. Today I am going to make changes. I am somebody different today.”
* Have a strategy that’s different and uses more than just your willpower to make the change.
* Remember, it is more painful to not go through a wall (and stay in a hellish situation) then to be stagnant. It’s also pure pleasure when you reach the other side.
* Not living by our standards costs us a sense of identity
* Not following through really means we are:
1. Not a person of our word
2. Not going to have what we really want in our lifetime
3. A lousy role model
* Unhealthy cravings must be outside your frame of reference, just like alcohol and unhealthy food.
* You must have awareness of your controlling beliefs.
* Most people underestimate what they can do in a month, and over-estimate what they can do in years.
* You’ll still get to your goal if you are consistent.
“Problems are a sign of life.” - Norman Vincent Peale
People with problems are very lucky. Problems are your best friends. The only time you will not have problems is when you are dead. So get worried when you don’t have problems: it means things have been taken off your plate, the Powers-That-Be are through with you… and you are about to leave.
* To sculpt your muscles, every day push against tremendous resistance. This is how to develop spiritual muscle…. and sculpt your soul.
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November 21, 2021
What I got from it:
1. We often have a feeling that if I don't eat now (ie sharp at 12 noon) I never will. This is a scarcity mindset. If you don't have lunch now the food will still be there.
2. Document everything you put into your body. Awareness is the first step.
3. We use food to change our state (ie as a way to get happy). Find other ways to do this (ie music, reading, exercise, walks).
4. Need to be very clear about what you want for your body. What is your specific goal (ie 10% body fat, vitality, energy, etc). Write out what would be your perfect eating day (ie what meals would you have for breakfast, lunch, dinner).
5. Dealing with urges for unhealthy foods:
When considering eating bad food think about the pain this will cause long term. Ask yourself how much further will eating this food push me away from achieving my goal (ie eating whole pizza may push back the goal by 2 weeks).
You can also try and trick your brain to negatively associate with the desired food. For example, if you want a piece of red velvet cake, create a negative/repulsive sensory image/taste/sound associated to it (ie cockroaches coming out of the cake and making a crunchy sound when you bite down).
6.
General eating tips:
Find a way to keep food out of sight, so you aren't tempted all the time.
Leave a bit of food on your plate left over.
Eat your food slowly in small bites.
7.
Motivating phrases to say to self:
"I think now may be a good time to refuel" (rather than saying I'm starving).
"I control the urge and I'm winning and smiling."
"I'll get back on the diet now, I live in the present and I live extremely well." (rather than saying I'll restart the diet Monday).
8. Document the empowering beliefs you have in regards to your goal (ie I have seen others do it, or i have done it before for a while) and the limiting beliefs you have (ie need to eat for stress).
9. What causes people to eat: external triggers (ie seeing food), internal triggers (ie deal with emotions), physical cues saying to eat (ie belly rumbling).
10. The only people who don't have problems are in cemeteries. Problems are your friends.
1. We often have a feeling that if I don't eat now (ie sharp at 12 noon) I never will. This is a scarcity mindset. If you don't have lunch now the food will still be there.
2. Document everything you put into your body. Awareness is the first step.
3. We use food to change our state (ie as a way to get happy). Find other ways to do this (ie music, reading, exercise, walks).
4. Need to be very clear about what you want for your body. What is your specific goal (ie 10% body fat, vitality, energy, etc). Write out what would be your perfect eating day (ie what meals would you have for breakfast, lunch, dinner).
5. Dealing with urges for unhealthy foods:
When considering eating bad food think about the pain this will cause long term. Ask yourself how much further will eating this food push me away from achieving my goal (ie eating whole pizza may push back the goal by 2 weeks).
You can also try and trick your brain to negatively associate with the desired food. For example, if you want a piece of red velvet cake, create a negative/repulsive sensory image/taste/sound associated to it (ie cockroaches coming out of the cake and making a crunchy sound when you bite down).
6.
General eating tips:
Find a way to keep food out of sight, so you aren't tempted all the time.
Leave a bit of food on your plate left over.
Eat your food slowly in small bites.
7.
Motivating phrases to say to self:
"I think now may be a good time to refuel" (rather than saying I'm starving).
"I control the urge and I'm winning and smiling."
"I'll get back on the diet now, I live in the present and I live extremely well." (rather than saying I'll restart the diet Monday).
8. Document the empowering beliefs you have in regards to your goal (ie I have seen others do it, or i have done it before for a while) and the limiting beliefs you have (ie need to eat for stress).
9. What causes people to eat: external triggers (ie seeing food), internal triggers (ie deal with emotions), physical cues saying to eat (ie belly rumbling).
10. The only people who don't have problems are in cemeteries. Problems are your friends.
December 25, 2023
If you hate fast talking sales people, You are going to hate Tony Robbins delivery style, Don't let that initial response drive you away before you have the information that he is giving you. This is more of a class , but there are several great take aways that if they are true, and I have not yet looked into it, but they sound accurate, then this book could be an eye opening experience, and it applies to much more than losing weight. It is a short book and well worth the read. I have the audio so I get to hear tony's fast paced ridiculous high energy speaking style, but I must tell you, I have listened to a lot of Tony Robbins books and the guy is for real. He seeks out the best at things and sucks their information of how they did it out of their souls just to deliver it up to you. He always gives credit to the people he talks about. He is dynamic and wonderfully far away for the holidays.
This is a Good Read.
This is a Good Read.
October 30, 2020
Somewhat dated, but mostly still really relevant information. I learned a lot of interesting things and am a little more motivated in my weight loss efforts. Had I done this program a little more seriously, I think I'd be a little better off, but I got what I needed out of blasting through the content. I'm also an NLP practitioner though. So, the exercises are very easy for me to do myself.
May 7, 2020
Somewhat dated but still an overall great program
March 29, 2013
Using tools from NLP, Tony teaches ways to look at weigh management in a more successful way.
July 2, 2017
I love this dude so much! His voice is like it speaks to my soul!
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