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T H E STRONGIE Amazon S3

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STRONGIET H E S T A R T U P G U I D E FROM STRONG INSIDE OUT. Please read before using this guide: The Strongie Startup Guide is not intended to substitute for advice or treatment from a mental health professional. Please read only after consulting with a licensed therapist, social worker, psychiatrist or psychologist. Strong Inside Out, and its officers, employees, contractors or content ...



Please read before using this guide
The Strongie Startup Guide is not intended to substitute for advice or treatment
from a mental health professional Please read only after consulting with a
licensed therapist social worker psychiatrist or psychologist
Strong Inside Out and its officers employees contractors or content providers
shall not be liable for any loss or damage arising from or otherwise in connection
with your use of any content information function or service of Strong Inside Out
at any location within StrongInsideOut com or other related location such as
content feeds links emails letters documents and other company products or
correspondence
As noted above by using these materials you agree that you will not follow any
instruction suggestion step list tutorial or other content within until you have
appropriately consulted with a licensed professional who is unrelated to this
site in any way
Welcome to The Strong Inside Out Community
In this packet of goodies you ll find 3 move spiring worksheets to start building
your individual health without scales or judgment so that you can start living the
strong bold life you deserve
Your very first worksheet is The Extremes Exercise which is one
that I created out of my journey to heal perfectionism
If you resonate with what I write and my story it s likely you like me are a person of
There s much to be said for extreme thinkers We build projects that change the world for
the better We have the big ideas and the energy to play them out until we don t
We hit the ceiling of one extreme and come crashing down to the other
If only I could have kept it going you ponder What s wrong with me I could have kept it up
but I m weak I don t have the willpower It always comes back to this I m a failure
Even in this thought process the extreme is present What once was an influence of
inspiration and motivation is now what imprisons us It tells us we aren t worth anything
at all if we re not 110 perfect But that simply is not true
We don t have to be the ideal to be worthy of love respect and happiness
15 body fat doesn t mean you re worth more than those who have 30
7 figures a year doesn t give you the right to more love than 5 figure earners
The longing for perfection comes from a belief that if we are not the ideal we are not
worth anything at all
No physical state in this life is immune to Fear and struggle The only state at which that
begins to be possible is the internal state of unconditional Love and acceptance and even in
this case it s not a question of immunity but of resilience
If you are a person of extremes like me I urge you to begin questioning this futile drive for
perfection That s where your first exercise comes in
The Extremes Exercise serves to bring awareness to our extremist thought pattern and
help us find balance so we can stop the all in burn out cycle Use the following worksheet
to strike a healthy balance in your personal expectations and FIND FREEDOM
Strong Inside Out 2017
Extremes Exercise
The next time you experience fear or negative spiraling thoughts
journal through these prompts
1 What are the thoughts fears I m having
Free write to flesh them out if needed
2 Is this an extreme view am I being a perfectionist
If you can t decide ask yourself Would I expect a loved one to meet these same
Recognize that extreme expectations are learned beliefs
Now we get to do the work to detach from them
Extremes Exercise Strong Inside Out 2017
3 Journal back to the negative voice with love and gentleness
Address these thoughts as if you were talking to a child or yourself as a child
4 What s the opposite to the extreme I expect myself to meet
5 How can I meet in the middle or if that s too scary at a slightly
more balanced expectation that gets you a bit closer to balance
Now that you ve defined this middle ground commit to meeting
yourself there This is balance This is where TRUE health is found
Extremes Exercise Strong Inside Out 2017
Now that you re well on your way to striking balance ooh I m so excited for
you let s empower you through struggle
This next worksheet teaches you how to create and use one of
my all time favorite strength boosting tools mantras
Mantras are words or short phrases that help you focus on what s important
to you They re extremely useful for getting through physical or emotional
Mantras have been a huge key to my recovery When I added mantras to my
workouts and then brought those same mantras into my everyday life I began
to feel stronger faster I continue to use them all day every day and hopefully
you ll want to too
Using mantras to empower yourself through the physical effort
of a tough workout makes it easier to push through tough
emotional struggle in your day to day life as well and visa
Some people feel silly pumping themselves up with mantras at the start
That s normal Let me let you in on a little secret you never need to tell
anyone what your mantra is This is for your own personal use Nobody even
needs to know you have one
The Finding Your Mantra Worksheet on the next page will help you get in touch
with your deepest desires and formulate inspiring language to help you
remember what s important
Without further ado let s jump in and power up
Strong Inside Out 2017
Finding Your Mantra Worksheet
STEP 1 ROOT GOAL
Root Goals are the ones that live deeper than surface goals aka I want to look
hot or I want to bench press 1 000 pounds Surface goals are great to start
but get to your Root Goal and your motivation to achieve it will likely double
To get to your root goal take your reason for working out and ask yourself
why you want to achieve it Allow yourself to get really deep and personal
here You don t need to tell anyone else what these are
Write your Root Goal here
Finding Your Mantra Worksheet Strong Inside Out 2017
STEP 2 VISUALIZATION
Close your eyes and visualize yourself having achieved that goal
Take 3 minutes to put yourself in that space Allow yourself to feel whatever feelings
this end goal brings about in you When you re done with the exercise fill in your
answers to the questions below
How do you feel having achieved that goal
for example strong happy bold accepted triumphant etc
What inner qualities are different from your present state
for example I no longer feel critical of everything I say and do or I m confident in
my ability to deal with stressful situations when they arise
The above answers are your Inner Strength Goals the
emotional state that you want to achieve from your Root Goals
Finding Your Mantra Worksheet Strong Inside Out 2017
STEP 3 Using your Inner Strength Goals come up with a short
phrase you would feel comfortable repeating to yourself that
provokes a response similar to what you just felt
You don t need to achieve your goals to start living in that emotional space you
just found This reality shift begins now
For example if your Root Goal is to lose weight in order to feel more confident
and to improve your sense of self worth you may have felt powerful strong
bold and important in that last step You might pick a mantra like
I am stronger than this challenge
I can and I will
I am worth the work this takes
This is what change feels like
Those are just some ideas and the mantra you choose has to speak to you
personally and be strong enough to help you focus in the middle of intense
physical struggle Take key words from the last step and use them here
Your final mantra options come up with 1 3
Finding Your Mantra Worksheet Strong Inside Out 2017
STEP 4 INCORPORATION
Pick one mantra to focus on each day or week When you feel like life is
getting too hard repeat the mantra in your head and take deep breaths into the
feeling it inspires to drive you through the struggle
You can also use your mantras in workouts to help remind you of what s really
important to you
This is where we start replacing the negative defeatist thoughts with positive
reinforcement and prove to yourself that you can indeed handle this challenge
In fact you will come out of it stronger
Play around with these mantras for the next few days throughout daily life and
in your workouts See which one makes you feel stronger and leaves you feeling
the most triumphant at the end
Finding Your Mantra Worksheet Strong Inside Out 2017
We re making major headway in balance and self empowerment The next
step is to ensure that your needs are protected by instilling boundaries
Boundaries are a radical loving way to reconnect with your
inner voice and stand up for your needs
When I started actively setting boundaries for myself my confidence sky
rocketed Not only did setting the boundary act as a way to stand up for
myself and my worth but my boundaries allowed me to open up even MORE
to my loving relationships I was able to be more present around people I used
to be endlessly cautious around because I knew that if they were to cross a
boundary I would know exactly how to reset it in a loving way Developing
loving boundaries also allowed me to start using my voice something that I
was never comfortable doing before
What I realized was that pre boundaries I had been constantly on edge
because I didn t know what was worth speaking up about and what wasn t I
ended up defaulting to silence holding onto resentments regrets and shame
for not being stronger Now that I know myself better I don t waste energy
on the things that don t really matter I act more boldly and I use my voice
when necessary
Because setting boundaries has been utterly life changing for me I m hoping
to help you get started setting some for yourself This next worksheet is
devoted entirely to getting to know the boundaries that matter to you and the
basics of how to set them
This next worksheet is a longer one so break it up into chunks of time spread
out over a few days The last thing I want to do is overwhelm you know that
any pace you go at is perfect because you re still moving forward
Don t spend one more second spread too thin for lack of boundaries Let s dive
in and explore boundaries that keep you safe and strong
Strong Inside Out 2017
Setting Boundaries 101
Deciding Where You Need Boundaries
The first step of this process is to determine where you need to set loving
boundaries To help you do that I ve put together a few prompts to help you
When do you feel uncomfortable drained or out of alignment
Consider this question for every area of your life work spouse family etc
What do you do to bring yourself joy
What practices are important to you
Setting Boundaries 101 Strong Inside Out 2017
What kinds of self care do you prioritize
What kinds of self care do you want to prioritize
The prompts above help you explore the areas of your life that require
boundaries to be set When you re done responding to those prompts move on
to the next page to identify what s holding you back
Setting Boundaries 101 Strong Inside Out 2017
Identify What s Holding You Back
Considering the prompts you just worked through ask yourself what the
limiting factors are that keep you in this space of misalignment These prompts
may help you
What keeps you from feeling at peace energized or aligned in these areas of
What keeps you from what brings you joy
What keeps you from prioritizing the practices and self care that are
important to you
After working through these prompts you ll be able to see clear as day what s
holding you back from feeling in alignment with the life you want This is where
we work from to set loving boundaries Move on to the next page to learn how
Setting Boundaries 101 Strong Inside Out 2017
Determine Your Boundaries
Now that you know what areas in your life need boundaries you re going to
answer a set of similar prompts that will help you outline exactly which
boundaries need to be made Using your answers from the previous sections
respond to the follow prompts
What is a realistic way to prevent or limit discomfort being drained or being
out of alignment
How can you make space for more joy in your life
How can you prioritize the practices and self care that are important to you
This part of the boundary process takes brainstorming and exploration of what
you feel comfortable with There s no right or wrong In the end you determine
what s more important setting the boundary or not If you want to move
forward with setting these boundaries flip through the next few pages for my
guidelines for boundary implementation
Setting Boundaries 101 Strong Inside Out 2017


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