No BS Weightloss Course

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At the beginning of the call, MJ shares her screen and goes through her own Planning for Urges Worksheet.

0:19 Susan has chronic fatigue and notices that is her trigger for overeating. MJ helps her fill out her Planning for Urges Worksheet, and helps her with strategies and a plan for times when she is fatigued. They also discuss how to speak to yourself during an urge.

0:29 Jennifer wants help with the thoughts of “I just want it” and “I can start tomorrow” which are her triggers for urges. MJ helps her with thoughts like, “I notice I am thinking…..” and helps her fill out the worksheet so that she can have a plan the next time these thoughts come up.

0:45 Julie has the thought during the day, “I can’t do anything else so I may as well eat..” MJ helps her identify that the thought is not actually true and helps her come up with a strategy for urges when she has that thought. MJ also directs her to the unit in No BS where Corinne walks you through feeling a feeling.

0:58 Victoria has a trigger of an urge when she doesn’t want to do a task at work. MJ talks about buffering and what that is and helps her with the conversation she has with herself when she notices this pattern.

Resources mentioned in this call:

Planning for Urges Worksheet Discovery Worksheet Feeling a Feeling

0:00 – Ashlee is eating her favorite foods and then having urges to eat more. We talk about how to have a different conversation with yourself about your urges and the power of practice.

0:12 – Jen is having urges to eat past satisfied, because her brain thinks “more is better.” We talk about redefining what “better” is to her.

0:17 – Amy has named her urges “George” and we talk about how to invite him instead of feeling frustrated.

0:28 – Elly is working on planning realistically for the weekends, and we come up with some thoughts feelings and actions to get her there.

0:40 – Cheryl is looking for motivation before she gets into action. We talk about how motivation is earned through consistent action, even when we don’t want to.

Click HERE for this call’s chat transcript.

0:00 Coach Judith teaches from the No BS Course, Module 3, Unit 3 and explains the Discovery Worksheet.

0:07 Coach Judith shows us a true life example of her own Discovery Worksheet so we can see how she filled it out. She points out the data she discovered from filling out the worksheet.

0:18 Coach Judith answers a variety of questions from the chat regarding Discovery Worksheets.

0:29 Emily overeats when food is on her plan and justifies it by thinking, “It’s on my plan, I can eat it even if I’m not hungry.” Judith suggests taking the data she has found from the Discovery Worksheet so she can work on her urges and create new habits.

0:40 Brenda’s husband came home with ice cream for himself and for their son. At first, she thought “I want a snack too” and got herself a yogurt. She realized she wasn’t hungry and threw it out but then went back later for a fudgsicle. Judith coached her on how her thought created the action of overeating. Judith also explained how urges cause urgency.

0:47 Teri does well at breakfast and lunch but by dinner, overeats and binges. Judith helped her discover her thought of “I’m not eating enough.” She coached her on how to focus on a doable plan and how to work on her old diet mentality.

Additional Resources Cited:

Planning For Urges Worksheet

Successful Urge Worksheet

Urge Meditation

Creating a New Habit Worksheet

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0:00 Kathy teaches from the No BS Course, Module 2, Unit 8 and explains the Creating a New Habit Worksheet.

0:13 Debbie has started the habit of eating snacks with her husband every night. She plans for one snack but ends up eating multiple snacks and wants to create the habit of eating just one snack. Kathy shows her how to use the worksheet by taking one small step toward creating the habit she wants to keep.

0:30 Devin is pregnant and feels like she snacks all the time. Kathy explains that having a snack when she is hungry is ok as that is honoring your own body’s hunger cues. Kathy helps her make a focused plan by using the ‘can I just’ method from the worksheet so she commits to having a snack only when she is hungry.

0:41 Lezlie wants to quit hitting the snooze button so she can set up a morning routine that she loves. Kathy challenges her to make easier, doable steps toward her goal and reminds her to journal the wins!

0:47 Carolyn wants to do 15 minutes of physical movement every day. Kathy shows her how she can skip the first 2 questions in Step 1 of the worksheet to create a habit that she wants to start.

0:59 Kathy answers several questions from the chat about creating habits.

Resource cited: Atomic Habits by James Clear

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:01 Jane struggles with making a goal when she doesn’t have an end goal in sight. Corinne coaches that you can live in the moment and make decisions day to day. That you need to have a relationship with your future self, not necessarily your future

:12 Tamarah is trying to work through feelings of shame with overeating. Corinne coaches that you don’t need to entertain useless thoughts. That your habit brain is childish and your adult self needs to show it the way

:25 Gerri has hit a plateau and is ready to quit Corinne coaches that she needs to change how she talks to herself. That she needs to try from the version of herself that has been successful

:52 Susan feels like she sabotages herself at night. Corinne coaches that Susan is hiding from her feelings and needs to recognize how wonderful she is instead of what she fails at

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In this live Q&A call, Judith teaches from Module 2 of NoBS Units 6 and 7. Coach Judith leads members through the Feeling a Feeling worksheets including a body scan for both feeling and generating a feeling on purpose.

Judith answers about feelings from the Q&A.

Worksheets used during this call: Feeling a Feeling