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Episode 12

Episode 12

Thanks Fur Everything

Which of these common traditions do you participate in on Thanksgiving

Watch the Macy’s Thanksgiving Day Parade

Break the wishbone for good luck

Eat a traditional Thanksgiving meal

Take a nap

Share what you’re most thankful for

Watch an American football game

Be grateful for Friendsgiving

Run a turkey trot

Shop ’til you drop on Black Friday

Giving back

Get ready for a remarkable transformation in your weekly routine. Your Saturdays are about to be elevated to the status of a cherished highlight. Embrace the adventure of self-discovery, celebrate your successes with newfound enthusiasm, and unlock the power of lasting strategies for a brighter future. The magic begins with the Saturday Morning Ritual, where curiosity is your guide, and transformation is your destination.

Brain Body Connection -

Movement is considered the human being’s first language. Movements strengthen the neural pathways between the brain and body. Learning, thought, creativity, and intelligence are not processes of the brain alone but the whole body.

Movement Exercise -

Importance of Community -

  • Support and Safety

  • Connection and Belonging

  • Influence - Community can influence and motivate us to invest in our well-being and bring positive change.

  • Learning

  • Acceptance

  • Sharing

First Up - Let's take a look at the past week

Success - Share Your Non-Scale Victories

Always celebrate your success no matter how small.

Journal Exercise -

Write a thank-you note to yourself

Think of a challenge you've overcome, and what it helped you learn.

Pitfalls - Let's let go of the pitfalls

We can learn from them but we don't want to hold onto them.

Journal Exercise -

  1. What is something bad that could have happened but didn’t happen?

  2. What gives me hope for the future?

The Topic of The Week- Gratitude Practice

Psychologist Robert A. Emmons sought to understand how people benefit from gratitude

numerous studies have found that having a grateful outlook, “counting one’s blessings” and expressing gratitude to others can have positive effects on our emotional health as well as on interpersonal and romantic relationships.

Gratitude heals, energizes and changes lives,” Dr. Emmons said. “It is the prism through which we view life in terms of gifts, givers, goodness and grace.”

Feeling and Expressing gratitude are equally important.

What is gratitude?

Gratitude is a positive emotion that can arise when you acknowledge that you have goodness in your life and that other people — or higher powers if you believe in them — have helped you achieve that goodness.

Where thankfulness is an emotion, gratitude is an attitude of appreciation under any circumstance. Gratitude involves being thankful, but it is more than that. Gratitude means expressing thankfulness and being appreciative of life daily even when nothing exciting happens.  Expressing gratitude is associated with a host of mental and physical benefits. Studies have shown that feeling thankful can improve sleep, mood, and immunity. Gratitude can decrease depression, anxiety, difficulties with chronic pain, and risk of disease.

What happens to your brain when you express gratitude?

A Shot of Dopamine – whether expressing gratitude for what's good in life or showing gratitude to someone who has helped us at work, neural circuitry in our brain (stem) releases dopamine. Dopamine makes us feel good! And, because it feels good, we want more.

Story Time

Once upon a time, there lived a determined mom named Emma. Emma was a powerhouse, juggling the responsibilities of work, family, and her own well-being. However, she found herself stuck in a lunchtime rut. Every day, while her coworkers ventured out to explore the local eateries, Emma would sit at her desk, nibbling on a sad sandwich.

One day, Emma stumbled upon an article about the transformative power of gratitude. Intrigued, she decided to embark on a gratitude experiment, with her lunchtime routine as the testing ground. She began a gratitude journal, jotting down three things she was thankful for every day.

Initially, Emma's entries were simple - the warmth of the sun during her morning walk, the laughter of her children, and the aroma of her morning coffee. But as days turned into weeks, Emma's gratitude expanded.

She started to appreciate the homemade lunches she brought to work. A kaleidoscope of colors danced in her lunchbox - vibrant salads, hearty soups, and delightful snacks. With each bite, she savored not just the flavors but the effort and care she put into preparing her meals.

Emma noticed a shift in her mindset. The envy that once tinged her desk-bound lunches transformed into a genuine appreciation for the quiet moments she carved out for herself. She realized she wasn't missing out; she was gaining so much more.

One day, her coworkers, curious about Emma's newfound lunch joy, joined her at the office table. As they indulged in her flavorful creations, Emma shared her gratitude journey. The once-skeptical colleagues found themselves inspired.

The habit of taking lunch to work became a source of pride for Emma. She no longer felt like she was missing out on the external lunch adventures. Instead, she reveled in the internal journey of self-discovery and gratitude that unfolded in the quiet moments of her workday.

And so, Emma's gratitude experiment not only transformed her lunchtime routine but also became a ripple of inspiration for those around her. The power of gratitude had turned a simple lunch into a daily feast of appreciation, leaving Emma and her coworkers nourished in more ways than one.

3 Ways to Practice Gratitude

  • Notice good things, look for them, appreciate them.

  • Savor, absorb, and really pay attention to those good things.

  • Express your gratitude to yourself, write it down, or thank someone.

“The act of writing slows down our thinking process and allows us to ponder more deliberately,”

  1. Wake-Up Wonder: Before even swinging your legs out of bed, take a moment to appreciate the comfort of your bed and the new day ahead.

  2. Morning Brew Bliss: While sipping your coffee or tea, be thankful for the warmth and the moment of quiet before the day begins.

  3. Commute Gratitude: Whether you're driving, walking, or cycling to work, appreciate the opportunity for movement and the changing scenery.

  4. Workstation Thankfulness: As you start your workday, take a moment to be grateful for the skills and opportunities that allow you to do what you do.

  5. Midmorning Mindfulness: In the hustle and bustle, find a moment to appreciate the progress you've made so far in the day.

  6. Lunchtime Love: Whether you're enjoying a homemade meal or a quick bite, express gratitude for the nourishment and the chance to recharge.

  7. Nature Break: If possible, step outside during your break and be thankful for the fresh air and the beauty of the outdoors.

  8. Afternoon Acknowledgment: Take a moment to reflect on the tasks you've completed and appreciate your accomplishments.

  9. Connection Check-In: Reach out to a friend or family member, express gratitude for their presence in your life, even in a quick text.

  • Post-Work Pause: Before diving into evening activities, take a moment to acknowledge the conclusion of your workday and the lessons learned.

  • Exercise Elation: Whether it's a gym session, yoga, or a simple walk, be grateful for the ability to move and the health it brings.

  • Dinner Delight: Before your meal, express gratitude for the food on your plate and the hands that prepared it.

  • Evening Reflection: As the day winds down, reflect on positive moments and express thanks for the challenges that helped you grow.

  • Media Mindfulness: During your downtime, express gratitude for the entertainment or knowledge you gain from books, movies, or music.

  • Bedtime Bliss: Before drifting off to sleep, recount three things you're thankful for from the day, cultivating a sense of contentment.

Expressing gratitude for those we care about can improve the relationship for both parties by bringing us closer to the other individual and sustaining the relationship for the long term. It shows you care, acknowledge a good deed by the other person, reciprocate kindness,

Be specific.

Imagine that your partner is thanking you for cleaning up the kitchen after dinner. Which statement would you rather hear?

“Thank you!”

Or: “I am grateful that you took the reins and handled all the kitchen duties tonight. I love how we take turns to give one another a break.”

Specificity matters “because it deepens our experience of gratitude,” Dr. Wong said. “It intensifies our grateful emotions and thoughts.”

Journal Exercise -

Interpersonal Gratitude

Who inspires me and why?

Who makes me feel like I truly matter? In what ways do my family members make my life easier?

Remember, gratitude is like a muscle; the more you flex it, the stronger it becomes. So, flex away throughout your day!

We Are Not Failing We Are Planning

What's the Plan for the week?

Any Challenges?

Any Outings?

Weather things?

Wrap Up

What is our goal for the coming week?

What are you grateful for?

The Impact on Focus and Goal Attainment:

Clarity, Direction, Motivation:

"Feeling gratitude and not expressing it is like wrapping a present and not giving it." 

William Arthur Ward.

Stay curious, stay determined, and until next time, keep writing, keep exploring, and keep losing those pounds!

#weightlosscommunity,#weightlosschat #journaling for health #healthy habits #weightlosscommunitysupport #YouTubelivestreamdiscussion #weightlossjourney #weightlossover40 #JournalingForSuccess #LoseWeightGainConfidence

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