Mountainluv

Action Steps Get out your “Yes, And… Start Your Day Right” Worksheet. Circle the one you want to habit hack. Once you’ve circled one, how does your mind object? Do you get any “Yes, buts” in your mind? Example, “Yes, I’d like to have time to poop in the morning, but… I never have to go then.” Turn your “Yes, but” into a “Yes, and!”. Example: Yes, I’d like to have time to poop in the morning. I’ll start by drinking my hot water and sitting on the squatty potty for a few minutes to train my body to the habit. Even if nothing comes out, I’m building time to poop into my morning. Lesson “Yes, and” is a rule of improvisational comedy that requires members of a troop to say “yes” to whatever invitation they have been given, and to add to the building narrative. “Yes, and” is the opposite of “No, but.” The rule is similar to a yogic principle of seeing the Shri or recognizing the good, the true, or the beautiful in any given situation. As you read through the habits, the voice in your head will naturally resist some of the habit changes. The voice may say, “No, but I can’t do that. I can’t go to bed any earlier, I have so much that needs to get done.” That is classic “No, but.” See if you can turn your “No, buts” into “Yes, ands.” “Yes, getting more sleep sounds great. And I can probably go to bed 5 minutes earlier this week.” For those responsible for children, teach them about “No, buts” and “Yes, ands.” You can make it a game with yourself and those with whom your habits intertwine. Yes. Hydrate to flush your food channel. Start the day with up to a quart of room temperature to hot water. This water should stimulate your bowels to empty completely. If it’s cold, drink the water as hot as tea. Add a fresh squeeze of lemon if desired. Starting the day deeply hydrated gives you a leg up on stress, fatigue, and the typical bug or virus circulating in town. Plug into deep space, deep time right away. Most of us have a lot going on these days. This is unlikely to change. If you’re always going to have a lot going on, or too much to do, it’s important to treat your early mornings as sacred time. Take care of your basic body needs: hydration, elimination, movement, and fuel before you tend to everything else that is on your plate. Take time to poop. Before your day gets ahead of you, take time to sit on the pot. Put a short stool or squatty potty under your feet to create the natural and optimal position for great elimination. Move your body. It’s crucial for your energy level for the whole day that you move prana, or breath through your body first thing. If you haven’t pooped yet — that is okay. Move for 20 minutes. Sun salutations, walking, cycling, rebounding… whatever it is… move for 20 minutes. …and Put your body before your mind. Many people start the day with the radio, the news, or email. In this day and age we have enough access to cognitive information. Instead, start the day by informing your body with prana, or moving breath. You’ll have more energy all day and make better choices in diet and lifestyle. Eat a lighter breakfast. When our ancestors worked outside on a farm all day, eating a big, heavy breakfast was helpful for having enough stamina. If your day is more sedentary, make sure not to weigh yourself down with bread, meat or dairy. Instead, choose light cooked grains, like oatmeal, or a big green smoothie. Eat Green. When you get hungry, put a bunch of great plants, fruit, and water in a blender and press go. Start your day with raw, fresh nutrients like a celery grapefruit smoothie or an apple kale lemon smoothie. Starting your day with chlorophyll brings oxygen deeply into your blood and awakens your mind. Yes... and... start your day right M Yes! Hydrate to flush your food channel. Start the day with up to a quart of room temperature to hot water. This water should stimulate your bowels to empty completely. If it's cold, drink the water as hot as tea. Add a fresh squeeze of lemon if desired. Starting the day deeply hydrated gives you a leg up on stress, fatigue and the typical bug or virus circulating in town, ...and Put your body before your mind. Many people start the day with the radio, the news, or email. In this day and age we have enough access to cognitive information. Instead, start the day by informing your body with prana, or moving breathe. You'll have more energy all day and make better choices in diet and lifestyle. Plug into deep space, deep time right away. Most of us have a lot going on these days. This is unlikely to change. If you're always going to have a lot going on, or too much to do, it's important to treat your early mornings as sacred time. Take care of your basic body needs: hydration, elimination, movement, and fuel before you tend to everything else that is on your plate. Take time to poop. Before your day gets ahead of you, take time to sit on the pot. Put a short stool or squatty potty under your feet to create the natural and optimal position for great elimination. Eat a lighter breakfast. When our ancestors worked outside on a farm all day, eating a big, heavy breakfast was helpful for having enough stamina. If your day is more sedentary, make sure not to weigh yourself down with bread, meat or dairy. Instead, choose light cooked grains, like oatmeal, or a big green smoothie. Eat Green. When you get hungry, put a bunch of great plants, fruit, and water in a blender and press go. Start your day with raw, fresh nutrients like a celery grapefruit smoothie or an apple kale lemon smoothie. Starting your day with chlorophyll brings oxygen deeply into your blood and awakens your Move your body. It's crucial for your energy level for the whole day that you move prana, or breath through your body first thing. If you haven't pooped yet - that is okay. Move for 20 minutes. Sun salutations, walking, cycling, rebounding... whatever it is.. move for 20 minutes.

Become a Pooping Champion Lesson If you are already a pooping champion – you can skip this lesson. However, if that is a goal of yours, then read on and watch my flashy Pooping Champions video. If you’re fired up to poop, but your innards are stuck or unpredictable and loose, troubleshoot it. If you’re already eating an earlier, lighter dinner and drinking your morning water, you may need more specific suggestions. Evaluate your habits for anything missing in your daily routine. Do You: Eat a clean, whole-foods diet with lots of non-starchy vegetables and leafy greens? Drink water almost exclusively? Habitual caffeine and alcohol intake will dehydrate your bowels. Eat a more liquid diet, with green smoothies, soups, and stews to keep your feces hydrated? Are you spacing your meals with only water in between two-three meals a day? Have fermented foods in your regular diet? If you’ve had bowel issues for decades, the imbalance can be slow to uproot. An Ayurvedic teacher once told me for every year you’ve had an imbalance it can take a month to uproot. Extrapolating, if you’ve had elimination irregularity for a decade, it may take close to a year to shift your bowels into regularity. Cleansing or rejuvenating your colon as needed though detox, pancha karma (Ayurvedic cleansing), enemas, colonics, herbal formulas, appropriate diet for your constitution and type of digestion, and yoga can alleviate the most stubborn cases of bowel issues. Here are some basic suggestions for constipation: Hydrate. Sip a quart of hot water upon arising. Use a squatting stool, like a Squatty Potty. Unkink your colon when you poop. Eat a more liquid diet with green juices, smoothies, soups and stews. Avoid crackers, breads, and starchy foods, even starchy vegetables which require a lot of water to eliminate. If you haven’t gone by the time you’re hungry, make a fresh juice or smoothie with beets, cucumbers, apples, celery and parsley. Try stewed apples for dessert or for breakfast. Eat roasted, stewed or pickled beets regularly. Soak chia seeds in a mason jar in your fridge and add a scoop to your morning cereal or smoothie. Switch to decaf or wean entirely from caffeine, which weakens natural peristalsis over time. Try a magnesium supplement (like CALM) before bed. Take Downward Flow from yogahealer.com for occasional constipation. Take Colon Repair from yogahealer.com for chronic constipation. Take triphala by itself or mixed with castor oil for stubborn constipation. Here are some basic suggestions for loose stools: Add juice from 1/2 a lime to your morning water. Mix bilva, slippery elm, licorice root and triphala. Take before bed. Or buy Elim 2 from lifespa.com Mix 1/4 cup of plain yogurt with the same amount of water and an 1/8 tsp.of nutmeg. Add a pinch of salt or sweetener as desired. Take after meals. Or sprinkle nutmeg on meals. Eat under ripe bananas. Notice what works and stick to it as you add modalities to optimize your absorption and elimination. Flush your inner toilet on time, day after day. P.S. P.s. You’re off to a great start. Remember – Q1 is about learning the habits. Not doing them perfectly. Body Thrive Q1… Get It (Learn the habits + our method) Body Thrive Q2… Work It (Lean in, make massive progress) Body Thrive Q3… Live It (Deepen your Momentum) Body Thrive Q4… Be It (Awaken to flow)

Want an Accountability Partner? Lesson Learning the 10 habits is easy but living the 10 habits is a challenge. Let’s explore the possibility of what if I have someone either physically near me or online that we can check in on and vice-versa to remind us of our habits. If you want an accountability partner – post on the Body Thrive FB Forum and fill out the Body Thrive AP link! 7 Ways an accountability partner can help you: Clarify Your Weekly Goals + small habit triggers You won’t believe your own excuses – in the light of their investigation. You’ll get more perspectives on our Body Thrive habits + our method. You’ll reinforce the habits of Body Thrive in your day more easily from acculturation. Get real time troubleshooting with your habits this week. You’ll have someone to celebrate your small wins, Make a friend who is evolving the same habits and on the personal thriver path.. Accountability partners are not required. It’s an option. Over the years of encouraging accountability partnerships, I’ve witnessed long lasting deep friendships evolve. I’ve seen more rapid evolution in the people who connect the most in the course. This is an additional access point. If you’re interested, watch the video. Fill out the Accountability Partner Worksheet in the Materials Tab on this lesson. Post it on the forum with a request to find your partner! You can do this at any time in your Body Thrive Experience. Either take action now, or keep it in mind.

Lesson What to Do Take the two minutes before you get out of bed to appreciate the coming day, see your life in a bigger context, and mentally rehearse your better habits day. Upon rising, drink enough water to provoke complete elimination. Why You Want To Train your perspective into the greater context of your life and you’ll experience more connection, gratitude, opportunities, and the freedom to design your life. Make your life matter. Before bed and upon arising, the neuroplasticity of your mind is greatest. Set yourself up for the day you want to have by mentally imprinting your choices and your habits in line with who you want to become next before the day gets ahead of you. Waste in your channels will clog your whole day and drag you down. Sufficient hydration activates your bowels to empty allowing you to enter your day fluid, light, and clear. You’ll experience more energy, clarity, and flexibility. How to Start When you first awaken, expand your perspective and rehearse your day ahead. Start with drinking a cup of room temperature to hot water as soon as you rise. Over time, increase to a quart, or enough to stimulate a bowel movement.

Lesson: “Simplicity changes behavior.” – BJ Fogg BJ Fogg is the director of the Persuasive Technology Lab at Stanford University, where revolutions in behavior science are brewing. Fogg’s breakthrough research on what makes us change behavior identifies that you need motivation, ability, and a trigger to converge in the same moment. Fogg’s three-step method to better habits: Get specific—Translate target outcomes and goals into behaviors. Make it easy—How can you kaizen your habits? What small steps can you start now? Trigger the behavior—What will prompt the behavior? To find your trigger for a better habit, use this simple sentence from Fogg: “Right after I __________, I will __________.” For example, right after I wake up, I will scrape my tongue. Or right after I do the dishes, I will brush and floss. With these small actions, you are less likely to eat before bed. Notice how simple and specific the behavior or new habit is. Double-check to make sure it’s specific and easy. The idea is to set it low on the motivational scale. In the brush teeth example, you didn’t say “stop eating after washing dishes.” You don’t need motivation. You just need to set a trigger for a specific action. Fogg states the best triggers are: Location Time Emotional state Other people An immediately preceding action BJ Fogg invites us to remember the secret to changing human behavior— to keep both your desired behavior and your trigger simple. This means a lot from the dude with a Ph.D. who runs the behavior lab at Stanford. As Fogg says, “Simplicity changes behavior.

Grandmother Wisdom

Early to Bed: How + Why

As each member “pays forward” their attention and commitment to the group, the group gives back exponential value to each member. Higher levels of growth and development only happen when we surrender to and commit within a dynamic group and stop trying to evolve alone. -Cate Stillman The most worked out worksheet in Body Thrive is the Weekly Meal Planner. If you’re not type A and you are allergic to meal planning, I want your attention for a moment. The purpose of the Weekly Meal Planner isn’t to lock you in. It’s not to prevent spontaneity from entering your self-nourishment. Weekly Meal Planner When changing habits, we have times of high and low motivation. Perhaps right now you’re inspired. You’re stoked. You’re highly motivated. You want results, and you’re ready to act. Take that motivation and make a food plan. The weekly meal planner is a blank chart to plan what you’re eating this week. Use your weekly meal planner to set your sankalpa – your intention – with food. Planning paves the way for aligned action. With any habit change, get specific and put it on a timeline or schedule. Schedule an hour to get organized with your food plan. When that hour arrives, start here: Habit 1: Meal Planning Nine Steps to Weekly Meal Planning Print four copies of your Weekly Meal Planner. Put blanks in a snazzy folder to store in your kitchen, perhaps with your recipe books. Store used meal planners in your folder to reuse later. Check your cupboards, your fridge, your garden, and anywhere else you store food. Notice what you already have. Take out a few recipe books that seem to jump off your shelf, or open your laptop to your favorite search engine. Google your diet preferences, such as Ayurveda, paleo, raw, vegan, locavore, or whatever describes the foods you want to make. Create a folder just for recipes in your search engine’s bookmarks. Get out your calendar. Your daily food prep either needs to fit into your preexisting day or you need to adjust your calendar. Fill in your Weekly Meal Planner for this week. Underwhelm yourself. Make it easy to prepare. If you eat out, write in what you intend to order to keep in alignment with the body you want. You can even verbally rehearse your order. Update your calendar. Schedule in your daily food prep times with specific actions. Then, schedule when you’ll grocery shop or harvest. Write your grocery shopping list. Pin your Meal Planner to your fridge. If your fridge is cluttered, declutter it. Make space to keep pace. Check it daily. Like any new habit—it’s a much bigger deal in the beginning, and effortless once automated.

Kaizen

What To Do Eat your last meal of the day by 6 or 7 p.m., at least three hours before bed. For dinner, prefer soups and salads to solid foods as more water content is easier to digest. Eat more green and non-starchy root vegetables and less grains, legumes, meat, or dairy. After dinner, close your kitchen and don’t snack. Why You Want To Dinner should be supplemental—a little extra—not the main event. You will wake up feeling lighter and energized the next day when you keep dinner supplemental. You’ll make your body’s job easier. You’ll have less aches and pains as you age, and you won’t get fat, tired, and overwhelmed. That’s a big payoff for a small meal. How To Start Eat a respectable lunch, which must include protein and fat, even dessert if you want it. Wind back your last meal of the day 15 minutes earlier until you’re eating by 6 p.m. Reverse engineer your schedule to make it happen. If you eat dessert, have it immediately following dinner, then brush and floss. Works like a charm. P.S. The 4 seasons, four quarters of the 12 month Body Thrive program work like this: Body Thrive Q1… Get It (Learn the habits + our method) Body Thrive Q2… Work It (Lean in, make massive progress) Body Thrive Q3… Live It (Deepen your Momentum) Body Thrive Q4… Be It (Awaken to flow)

YHC Live with Cate October 11, 2022

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KPI's

Coaching at your Group’s Edge Dynamic Group Groundrules YHC Podcasting update Coaching friends and family Address belief structure Building Structure as a leader Liberating Structures https://www.liberatingstructures.com/16-helping-heuristics/ https://www.liberatingstructures.com/19-heard-seen-respected-hsr/ DISC https://www.tonyrobbins.com/disc/

space consciousness vs. object consciousness why positive change happens faster with space consciousness how fear of death dissolves with space consciousness space consciousness and the 10 habits fasting vs. feeding and working with most people

Get good at Sales Open the gap during free talks Grant Cardone + The Closer’s Survival Guide: https://amzn.to/3c19je5 The Introvert’s Edge: How the Quiet and Shy Can Outsell Anyone: https://amzn.to/38bsosX Psychology of Selling: https://amzn.to/3eaQwzJ Seth Godin + Icarus Deception: https://amzn.to/38bzNbC Previous Lesson Back to Topic

July 7 Doing the Hard Thing First Reflection + regret processing to identify the hard thing to do next habits for focus, rejuvenation taking massive action, 10x, Grant Cardone failure to launch scheduling the needful, ex. sex 80/20 to free up time Heroine’s journey, coping strategies willpower doesnt work – taking rejuvenation seriously for focus Links The Heroine’s Journey by Victoria Schmidt

June 23rd Mainstream Culture to Growth Groups: how to help prospects get the support they need $ Investment Value in Cultivating a community, building the structure Who you can’t convert Who is looking for you and still has investment objections because they haven’t invested in a growth group How to Assess Direct costs vs. Opportunity Costs with a prospect 5 people’s 5 people: the People Set exercise in enrollment process Recovery or Survivor Identity vs. Growth Identity

Jan 6th how to get a group engaged by leading them to form a SMART question around their current challenge Sales, sales, and more sales training Scripting for warm lead to calendar appointment Warming leads with FB messenger Why visualization and goal setting must be followed up with massive action