THE WORK
Follow Learning to Love our Bodies

“Your body hears everything your mind says.”
—Naomi Judd

What if we stopped allowing our brains to bully our bodies? “I
love my body” doesn’t mean I have to like everything about it.
But it does mean I stop my brain from bullying her.

Enter this work thinking of your future self, your favorite
version of yourself, the one who doesn’t bully her body every
day. The one who speaks kindly to her body and doesn’t judge
her or others. When you get excited about that version, only
then begin asking all the questions.

Questioning everything with excitement is a method for
living. It’s where we choose to not only heal, but live. It’s
where we decide to not only think but do!
Your body loves you. She has proven this time and time
again. Now, show her some love by healing some open wounds
you still have.

This work helps you to UnFollow society defining what our
body should look like and making the decision you will define
it! Year after year, we criticize our bodies, and it hasn’t
changed anything; so, it’s time to change the status quo and,
instead, do the work and Follow learning to love our bodies.

This is your reminder that you do not need to love every
part of your body in order to be kind to it. What if you begin
this work by treating your body the way you hope your
daughter treats hers, the way you pray your son treats his?
Sometimes, the thought of loving our bodies is too far-fetched;
but imagining it’s your daughter’s, your mother’s, your best
friend’s, that changes your mindset and leads you on the path
of healing.

• List all the things your body has done for you. Don’t
  stop until you get to at least twenty.
• Write a letter to your body, apologizing for the way
  you have bullied it, including the things you have made
  her miss out on. Then, burn it!
• UnFollowing all the abuse you did to her requires you
  to replace it with a new following. Write a letter on
  how you plan to treat her, going forward. How you
  plan to learn to love her. Write it from a place of joy
  and excitement and possibility. No shame can live in
  this letter! Laminate it! Put it on your mirror. Have it
  in plain sight, read it every day, until your mind no
  longer bullies your body.
• Write on a Post-it: “I love my body and everything she
  has done for me.” Place it somewhere you see it daily.

Get your copy of Melissa's bestselling book, UnFollow: Question Everything with Excitement, and download the FREE WORKBOOK!

Curious about Group Coaching? Check out ONE.Life today!

Did you love this episode? Let us know what other topics you'd like to hear Melissa explore or questions she could address. Email: [email protected]

Remember, you can change your life one question at a time.
Let’s get started today.

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Remember to leave an honest review and subscribe to "UnFollow: Question Everything with Melissa Wiggins."

THE WORK
Follow Airplane Mode

• The idea of turning my phone on airplane mode for an
  afternoon makes me feel:
• What exciting benefits could I have by putting my
  phone on airplane mode?
• List the joys you know you would experience if you
  had some periods of airplane mode in your life?
• List your excuses for why you would not be ok turning
  your phone off one afternoon a week:
• No excuses! I am committed to joining
  #teamairplanemode and will start this week on
  ________________ for _______ number of hours.

As a coach, here are some things I have heard:

• “My phone being in another room won’t work
  for me. I am a deep sleeper.”
  
  Try one of those alarms for rooms. They are so
  fancy now, and they even wake you up with morning
  meditations. You are welcome!
  
  
• “I am a single mum. I cannot put my phone on
  airplane mode.”
  
  One single-mum friend told me she got a landline
  for her ex-husband for when he has their children, just
  in case. So, no excuses, lassies! Where there is a will,
  there is a way.
  
  
• “I work from my phone. My clients just
  wouldn’t put up with my phone being off.”
  
  We teach people how to treat us, lassies and lads.
  Let that sink in for a second. If you make yourself
  available 24/7, then that’s what will be expected.
  I would say start small here: “I will be out of pocket
  Sunday until 3:00 p.m.” or “7:00 p.m. onward is family
  time. I will not have my phone on but will respond first
  thing in the morning.”

It is amazing how much easier it gets,
when you start to see how good it feels.

Get your copy of Melissa's bestselling book, UnFollow: Question Everything with Excitement, and download the FREE WORKBOOK!

Curious about Group Coaching? Check out ONE.Life today!

Did you love this episode? Let us know what other topics you'd like to hear Melissa explore or questions she could address. Email: [email protected]

Remember, you can change your life one question at a time.
Let’s get started today.

Follow Melissa on IG @coachmummabear_

Remember to leave an honest review and subscribe to "UnFollow: Question Everything with Melissa Wiggins."

Watch my latest clip on FOX HERE!

THE WORK
Follow Women Who Walk Win

Does a “Women Who Walk, Win” group feel exciting for you?
If not, what does? Weekly book club? Weekly yoga in the park?
Decide, and then do it.

Ask yourself these questions from a place of excitement.

• Are you a Heidi?
• Do you have success and yet struggle to enjoy it?
  Like Heidi, list the things you want. It’s an exercise in
  awareness of what you don’t want.
• Right now, go into your phone, and set three daily
  alarms, every day at the same time and name them
  “Presence, Pause.”
  When the alarms go off, set a one-minute timer. In that
  time, get present. Look at where you are, what’s
  around you, and touch the surface around you. What
  do you see, smell, feel? This exercise will start to
  change your ability to be present.
• Set a reminder on your phone. Mine is 9:00 p.m., and
  it says, “Time to unwind, beautiful lassie.” What will
  yours say? What time will you set it?

My phone is placed in another room at that point, and it’s
my signal to my body to get ready for bed.

• Commit to moving your body for thirty minutes every
  day. If you do six days and the seventh day you don’t
  show up for yourself, start again.

I love to walk but also love the gym, yoga, biking, surfing,
and hiking. What is your favorite way to move your body? You
do not need to commit to sixty- and ninety-minute workouts
to get the benefits. Research in this area is very conclusive:
thirty minutes of movement is all you need for overall health
and wellbeing.

Heidi committed to yoga. Why? She loves it. Stop doing all
the movement you think you need, and instead mix it up. Keep
it fun and enjoyable. If thirty minutes feels overwhelming, do
what I did. I started at ten minutes a day and built up to what
felt empowering.

Remember, this work is about choosing to UnFollow
everything you have been taught and choosing to Follow what
feels empowering to your ONE.Life. Movement is medicine.
Let it be.

• What could prevent me from growing my trust in
  myself?
• Identify the barriers, both internal and external, that
  may be hindering your self-trust. Is it past failures,
  fear of judgement, or perhaps lack of self-awareness?
• What past experiences have eroded my trust in
  myself?
  Reflect on specific instances where your self-trust
  took a hit. How have these experiences shaped your
  current level of self-trust?
• What affirmations or mantras can you use to reinforce
  trust in yourself?
  Craft empowering statements that you can repeat to
  yourself in moments of doubt. What words resonate
  with you on this journey?
• When have you successfully trusted your instincts and
  what was the outcome?
  Recall instances where trusting yourself led to
  positive results. How can you apply those lessons to
  future situations?
• What activities or practices make you feel most in
  touch with your inner wisdom?
  Identify actions or routines that help you tune into
  your inner voice. How can you incorporate these into
  your daily life?
• What role do external influences (friends, family,
  media) play in your level of self-trust?
  Examine the impact of outside voices on your ability
  to trust yourself. Are they bolstering your self-trust or
  undermining it?
• How can you measure the growth of yourself over
  time?
  Consider benchmarks or signs that will indicate you
  are growing self-trust. Is it taking more risks, seeking
  less external validation, or something else?

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THE WORK
Follow I am Responsible

I didn’t decide to be responsible for my ONE.Life. I became
responsible, one action at a time. It’s not a decision, but a
doing.

I have chosen for over fourteen years to show up for
meetings, to have hotline parties, answer the phone, and to
pick up newcomers, like Sheri did for me. I have chosen to go
on retreats, to call my sponsor, and to be a sponsor. It’s action.

It was my thought to call the hotline. It was my decision to
get in Sheri’s car.

• What are you thinking about now?
• Who are you blaming?
• What are you blaming?

Maybe you had a rough childhood. Maybe you were
abused. Maybe you lost a parent young. Maybe it is none of
those, and yet you still know there is more to this ONE.Life.
Maybe the victim mentality was taught or learned, and maybe
it was neither. And yet here you are.

• List areas of your life you are responsible for:
• List areas you wish you were, and ways you can
  change that reality:
• What action can you take today? This is not, I repeat
  not a thought prompt. This is a do prompt.
• What can you do today to stop blaming and start
  doing?

Are you terrified? Good. Do it with nausea and butterflies.
Be so close to not doing it, but do it anyway.

When my clients join my six-month coaching intensive,
EMPOWERED.Life, we start here. They are not addicted to
drugs, alcohol, sex, or money. Often, they are addicted to
pleasing people, to perfectionism, to busyness—things that
are quite literally as deadly as my addiction.

Often, they blame the kids’ sports schedules and their
family for stepping on their boundaries. They claim it’s
because they have the job they have and they can’t change.
They tell me they were born in a certain state and they cannot
“just move.”

What if all that changed just by taking some actions of
responsibility and not blaming your kids and parents or
bowing down to every societal norm we have been fed?

• What is one action you can do today, and for the next
  seven days, you can repeat it without fail?
• If one action could change your ONE.Life in a positive
  way, what would it be?

As you begin to answer these questions, do it with the
cloud of excitement over you. With the hope and joy of what
self-responsibility can mean in your life. What can choosing to
UnFollow blame do for you, in the most exciting way.

Choosing to Follow, I am responsible is exciting. It’s
freedom. It’s joy. It’s possibility. It’s letting go and forgiving, so
you can have the ONE.Life you desire.

Get your copy of Melissa's bestselling book, UnFollow: Question Everything with Excitement, and download the FREE WORKBOOK!

Curious about Group Coaching? Check out ONE.Life today!

Did you love this episode? Let us know what other topics you'd like to hear Melissa explore or questions she could address. Email: [email protected]

Remember, you can change your life one question at a time.
Let’s get started today.

Follow Melissa on IG @coachmummabear_

Remember to leave an honest review and subscribe to "UnFollow: Question Everything with Melissa Wiggins."

THE WORK
Follow Freedom

• What would a morning feel like waking up sober?
• What would a day not consumed by fear of whether I
  will black out look like?
• What would I do with my time and energy, if it wasn’t
  consumed by my obsession with alcohol?

When you question from there, instead of out of fear and
shame about how you got here or why you can’t stop or
believe you are just like your family, you can’t move forward
with the same momentum.
Instead, close your eyes:

• What is the first thing that comes into your wee noggin? What prison have you imposed on yourself?
• What if, today, you told one other person that?

Shame cannot live in the light, sweet friend. I have never
publicly told the story of being arrested, never shared it on
social media, and because of this book and the value I feel this
story will bring, I had to tell my children about this before we
published it.

 I had to show them that I made mistakes, that perfectionism is against our religion in this home, and how, instead, we strive for knowing ourselves and becoming our favorite version of ourselves. Thank you to Melissa Parsons, who was the first person I ever heard talk about favorite version over best self. My life has never been the same.

• Does your favorite version of yourself do this thing?
• What would your favorite version of yourself tell you?
• Write down everything amazeballs that will happen in your ONE.Life, if you take yourself out of this selfimposed prison and you are free to be that favorite version of yourself.
• Who can help you?
• Who will support this shift in you?
• Tell that person you want their help. This will change your life from the inside out.

Get your copy of Melissa's bestselling book, UnFollow: Question Everything with Excitement, and download the FREE WORKBOOK!

Curious about Group Coaching? Check out ONE.Life today!

Did you love this episode? Let us know what other topics you'd like to hear Melissa explore or questions she could address. Email: [email protected]

Remember, you can change your life one question at a time.
Let’s get started today.

Follow Melissa on IG @coachmummabear_

Remember to leave an honest review and subscribe to "UnFollow: Question Everything with Melissa Wiggins."

THE WORK
Follow Question Everything With Excitement

• My intention word as I read this book is:
  What single word encapsulates what you hope to
  achieve or feel as you read through these pages?
• As I read this book, I want to:
  Identify the transformation or insight you’re seeking
  as you delve into this book.
• The one thing in my life that will have the biggest
  impact by being questioned is:
  Is it a relationship, job, self-belief? What stands to gain
  the most from your thoughtful introspection?
• What has been my autopilot mode and how has it
  served or hindered me?
  Examine the routines, habits, or belief systems you
  have unconsciously followed. Are they enhancing or
  limiting your life?
• What are the goals I have set because someone else
  wanted them for me?
  Think about the ambitions you’ve chased to meet
  external expectations. Are they in line with your true
  self?
• What am I most afraid to UnFollow and why?
  Explore the fears that anchor you to the familiar or to
  societal norms.
• Who is the person I’m pretending to be and how does
  that align with my authentic self?
  Reflect on any “masks” you’ve worn to meet the
  expectations of others. How do these serve you, and
  what is the trade off?
• Who is my future self, what would thrill them the most
  about my life today?
  Envision your future-self looking back. What would
  excite them about the choices and changes you’re
  considering now?
• What is my favorite version of myself and what
  choices do I need to make to become that person?
  Picture your favorite version of you. What steps can
  you take now to evolve into that version of you?
• What am I most excited to explore on this journey of
  introspection?
  As you prepare to question everything with
  excitement, what specific queries spark your curiosity
  and eagerness?
• The one thing in my life that will have the biggest
  impact on being questioned is:

Get your copy of Melissa's bestselling book, UnFollow: Question Everything with Excitement, and download the FREE WORKBOOK!

Curious about Group Coaching? Check out ONE.Life today!

Did you love this episode? Let us know what other topics you'd like to hear Melissa explore or questions she could address. Email: [email protected]

Remember, you can change your life one question at a time.
Let’s get started today.

Follow Melissa on IG @coachmummabear_

Remember to leave an honest review and subscribe to "UnFollow: Question Everything with Melissa Wiggins."

Introduction - Page 5.

Get your copy of Melissa's bestselling book, UnFollow: Question Everything with Excitement, and download the FREE WORKBOOK!

Curious about Group Coaching? Check out ONE.Life today!

Did you love this episode? Let us know what other topics you'd like to hear Melissa explore or questions she could address. Email: [email protected]

Remember, you can change your life one question at a time.
Let’s get started today.

Follow Melissa on IG @coachmummabear_

Remember to leave an honest review and subscribe to "UnFollow: Question Everything with Melissa Wiggins."

It's been one year since UnFollow became a #1 best seller in family life and personal growth! Master-certified Coach Melissa Wiggins narrates the forward and introduction of the book in this episode.

Get your copy of Melissa’s bestselling book, UnFollow: Question Everything with Excitement, and download the FREE WORKBOOK!

Did you love this episode? Let us know what other topics you’d like to hear Melissa explore or questions she could address. Email: [email protected]

Remember, you can change your life one question at a time.
Let’s get started today.

Follow Melissa on IG @coachmummabear_ 

Curious about Group Coaching? Check out ONE.Life today!

Remember to leave an honest review and subscribe to "UnFollow: Question Everything with Melissa Wiggins."

Master-certified Coach Melissa Wiggins walks us through questions to ask ourselves to determine if we should write a book.

Get your copy of Melissa’s bestselling book, UnFollow: Question Everything with Excitement, and download the FREE WORKBOOK!

Episode on family values with Dr. Deborah Brown: https://www.buzzsprout.com/1779084/episodes/15559797

Did you love this episode? Let us know what other topics you’d like to hear Melissa explore or questions she could address. Email: [email protected]

Remember, you can change your life one question at a time.
Let’s get started today.

Follow Melissa on IG @coachmummabear_ 

Curious about Group Coaching? Check out One.Life today!

Remember to leave an honest review and subscribe to "UnFollow: Question Everything with Melissa Wiggins."

Health counselor and therapist Colette Fehr joins Master-Certified Coach Melissa Wiggins in the last episode of this season.

Colette walks us through the questions to ask ourselves to deal with the narcissist in our lives.

Did you love this season? Let us know what other topics you’d like to hear Colette and Melissa explore or questions we could address. Email: [email protected]

Remember, you can change your life one question at a time. Let’s get started today.

Follow Colette on IG @colettejanefehr
Follow Melissa on IG @coachmummabear_ 

Get your copy of Melissa’s bestselling book, UnFollow: Question Everything with Excitement, and download the FREE WORKBOOK!

Curious about Group Coaching? Check out ONE.Life today!

Remember to leave an honest review and subscribe to "UnFollow: Question Everything with Melissa Wiggins."