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Resolution BRIK 2013
Resolution
BRIK 2013
We are so excited and grateful to have you
joining us for the six weeks of “Rock Your Kaia
Life”. This BRIK will be so much fun and we are
here to offer love, support and to guide you as
you create your most ROCKIN’ life possible!
Over the next six weeks, you will be given a
weekly focus. Please take it one step at a time
and don’t get overwhelmed…just be open to
change.
You will experience major shifts in your life and body and we are honored
and thrilled to contribute and aid you in this process.
A majority of our program is structured around working out and being
together for one hour in the morning, so please come to each class. If you
have to miss for any reason, jump into a make up class or workout on your
own.
Ultimately, results depend on you. What you put in, you will get out so be
sure to take advantage of all the areas of this six week adventure. They
are: read/contemplate/workout/fuel your body/celebrate/smile☺
Let’s create a rockin’ Life
together!
Week 1: Detox and Building Energy So You Can ROCKROCKROCKROCK
Energy is not something that is born in us, it is something we have to
work for and strategically plan. Energy comes from how many hours of
sleep we get a night, to how much we move our bodies and workout,
how we fuel ourselves (nutrition), to service, creativity and making time
for spirituality.
Just looking at that list makes me tired…right? Well, it doesn’t have to!
During the next six weeks we will guide you through planning your life
so that you are feeding all the important “Rock your Life” elements and
are able to honestly say “I have abundant energy!!!”
Create a list of 5-10 activities that ignite your energy. What gives you
pleasure and is fun? What puts you in touch with your body, sensuality
& sexuality? What gives you energy? Write what gives you pleasure and
then how to incorporate into your life.
1. _________________________________________________________________
a. ___________________________________________________________
2. _________________________________________________________________
a. ___________________________________________________________
3. _________________________________________________________________
a. ___________________________________________________________
4. _________________________________________________________________
a. ___________________________________________________________
5. _________________________________________________________________
a. ___________________________________________________________
Week 2: Rock your Nutrition
To really thrive in life we need to supercharge and optimize our nutrition.
It is the building block (brik) to happiness and vibrant health.
We are all very different and need to respect our differences. Some of us
work better on 6 mini meals, some bodie
know that all our bodies long for whole
This week we are coming off detox and moving into res
thrive. Playing with smaller portions, more veggies, mayb
little hungry? Wherever we decide to go with our
time to analyze what makes our bo
energy work we did last week
body directly affects our energy.
This week we are not only going to journal what we eat but how we feel.
We are not dieting: we are finding what our bodies love and teaching our
minds that food is not a reward but
LIVES!
Nutrition
To really thrive in life we need to supercharge and optimize our nutrition.
It is the building block (brik) to happiness and vibrant health.
all very different and need to respect our differences. Some of us
etter on 6 mini meals, some bodies love 3 solid meals, etc…
that all our bodies long for whole, nutrient dense foods.
This week we are coming off detox and moving into researching where we
thrive. Playing with smaller portions, more veggies, maybe going to bed a
ever we decide to go with our nutrition, let’s
time to analyze what makes our body and mind feel good. Think
last week and knowing how the food we put into our
body directly affects our energy.
This week we are not only going to journal what we eat but how we feel.
we are finding what our bodies love and teaching our
ot a reward but a true tool to feel great and r
To really thrive in life we need to supercharge and optimize our nutrition.
all very different and need to respect our differences. Some of us
… but
earching where we
e going to bed a
take the
dy and mind feel good. Think about the
the food we put into our
This week we are not only going to journal what we eat but how we feel.
we are finding what our bodies love and teaching our
a true tool to feel great and rock our
When we take time to nourish our bodies our bodies love us back!
Have a YUMMY and Healthy Week!
Monday
Circle as you drink your 10oz of water
Water- 1 2 3 4 5 6 7 8 9 10
Breakfast Snack Lunch Snack Dinner
How do you
feel?
How do you
feel?
How do you
feel?
How do you
feel?
How do you
feel?
Tuesday
Circle as you drink your 10oz of water
Water- 1 2 3 4 5 6 7 8 9 10
Breakfast Snack Lunch Snack Dinner
How do you
feel?
How do you
feel?
How do you
feel?
How do you
feel?
How do you
feel?
Wednesday
Circle as you drink your 10oz of water
Water- 1 2 3 4 5 6 7 8 9 10
Breakfast Snack Lunch Snack Dinner
How do you
feel?
How do you
feel?
How do you
feel?
How do you
feel?
How do you
feel?
Thursday
Circle as you drink your 10oz of water
Water- 1 2 3 4 5 6 7 8 9 10
Breakfast Snack Lunch Snack Dinner
How do you
feel?
How do you
feel?
How do you
feel?
How do you
feel?
How do you
feel?
Friday
Circle as you drink your 10oz of water
Water- 1 2 3 4 5 6 7 8 9 10
Breakfast Snack Lunch Snack Dinner
How do you
feel?
How do you
feel?
How do you
feel?
How do you
feel?
How do you
feel?
Saturday
Circle as you drink your 10oz of water
Water- 1 2 3 4 5 6 7 8 9 10
Breakfast Snack Lunch Snack Dinner
How do you
feel?
How do you
feel?
How do you
feel?
How do you
feel?
How do you
feel?
Sunday
Circle as you drink your 10oz of water
Water- 1 2 3 4 5 6 7 8 9 10
Breakfast Snack Lunch Snack Dinner
How do you
feel?
How do you
feel?
How do you
feel?
How do you
feel?
How do you
feel?
How do you feel? Are you Rockin’ yet? If not, don’t be discouraged. It takes time, years
sometimes, to figure out what our bodies need and get over our food issues.
Be patient and kind to yourself
On a scale of 1-10, where do you rate your relationship with food and nutrition now?
What did you do this week that felt good?
What can you work on next week to bring you closer to using food as fuel and finding
that balance?
How did you feel throughout your day?
When did you have the most energy?
When did you have the most cravings?
What thoughts or belief’s do you need to give up to fully rock your nutrition?
Let’s create a mantra or words to repeat throughout the day to help us with willpower
and drive us towards health.
Eat energy
Drink water
Breath- 4 count in and 6 out
Food fuels my body
I LOVE MY BODY
Week 3: Rock your Confidence
“All that we are is the result of what we have thought. The mind is
everything. What we think we become.” ~ Buddha
Self-esteem comes from loving yourself now, just the way you are and
everything about you. We all have things to work on and perfect, but we
need to learn to truly love ourselves and stop negative thoughts and
beliefs.
The book The Six Pillars of Self-Esteem by Nathaniel Branden talks about
the six pillars of being:
1. The Practice of Living Consciously
2. The Practice of Self-Acceptance
3. The Practice of Self-Responsibility
4. The Practice of Self-Assertiveness
5. The Practice of Living Purposefully
6. The Practice of Personal Integrity
“A ‘practice’ implies a discipline of acting in a certain way over and over
again—consistently. It is not action by fits and starts, or even an
appropriate response to a crisis. Rather, it is a way of operating day by day,
in big issues and small, a way of behaving that is also a way of being.”
The Practice of Living Consciously
1. What does living consciously mean to you?
2. If I bring 5 percent more awareness to my activities today what
would that look like?
3. If I pay more attention to how I deal with people today what would
that look like?
4. If I listen to my self talk and my insecurities what would I sound like?
5. If I bring 5 percent more awareness to my priorities what would
change?
The Practice of Self-Acceptance
Accept yourself the way you are now. Don’t wish for what others have.
Find a way to deeply love your unique traits.
List five things that you love about your self and list five things you need to
learn to love.
1. __________________________________________________________
2. __________________________________________________________
3. __________________________________________________________
4. ___________________________________________________________
5. ___________________________________________________________
6. ___________________________________________________________
7. ___________________________________________________________
8. ___________________________________________________________
9. ___________________________________________________________
10. __________________________________________________________
The Practice of Self-Responsibility
“I am responsible for my choices and actions. To be ‘responsible’ in this
context means responsible not as the recipient of moral blame or guilt, but
responsible as the chief causal agent in my life and behavior.” Nathaniel
Branden
List a few things in your life that you blame others for and how we can
change our inter thoughts and take self responsibility. A few examples
would be…
1. “I’m over weight because it runs in my family”. I can take
responsibility by saying that my health and weight are in my control
and I can chose what and how I eat.
2. “I’m just too busy to exercise. I have a full time job, I’m a mom, the
kids have soccer, baseball, dance…” I can take 1 hour out of my day
for just myself, which will actually make me more productive
throughout my whole day.
1. ________________________________________________________
2. ________________________________________________________
________________________________________________________
________________________________________________________
The Practice of Self-Assertiveness
“To practice self-assertiveness is to live authentically, to speak and act
from my innermost convictions and feelings—as a way of life, as a rule.”
Nathaniel Branden
The Practice of Living Purposefully
“To live purposefully is to use our powers for the attainment of goals we
have selected: the goal of studying, of raising a family, of earning a living, of
starting a new business, of bringing a new product into the marketplace, of
solving a scientific problem, of building a vacation home, of sustaining a
happy romantic relationship. It is our goals that lead us forward, that call on
the exercise of our faculties, which energize our existence.”
“No one can feel competent to cope with the challenges of life who is
without the capacity for self-discipline. Self-discipline requires the ability to
defer immediate gratification in the service of a remote goal. This is the
ability to project consequences into the future—to think, plan, and live
long-range.”
The Practice of Personal Integrity
Integrity is the integration of ideals, convictions, standards, beliefs—and
behavior. When our behavior is congruent with our professed values, when
ideals and practice match up, we have integrity.
Observe that before the issue of integrity can even be raised we need
principles of behavior—moral.
“The challenge for people today, and it is not an easy one, is to maintain
high personal standards while feeling that one is living in a moral sewer.” ~
Nathaniel Branden
“Integrity means congruence. Words and behavior match.”~ Nathaniel
Branden
The intention is to filter out the mental clutter, negative thoughts,
media/news and outside influence and go within and listen to your Highest
Goddess Self.
This is a beautiful time for you to connect to your true essence.
Week 4: Rock your Body
We got to move it…move it! It is scientifically proven that exercise boosts
our health, happiness, creativity and overall sense of well-being. They say
that your diet is 80% responsible for the way your body looks and exercise
is 20%, but the 20% (exercise) is your vitality. It is what keeps you young
and feeling strong.
When we move our bodies neurotransmitters (norepinephrine, serotonin,
and dopamine) are released. These neurotransmitters make us feel good,
content and vital. If they sold the benefits of exercise in a bottle everyone
would be on them.
That’s why Kaia is not a six week boot camp… it’s a lifestyle. The one hour
you commit to your body will not only make you feel great that day but as
you age it fights degenerative diseases.
If you want to be happy and healthy you’ve got to put exercise at the top of
your priority list and let go of those excuses.
What are your favorite excuses to not exercise?
1.
2.
3.
Next time you don’t feel like exercising check in to see if you are using one
of your favorite excuses. If so, smile, breathe, and get your booty movin’!
You don’t have to be super fit but make a commitment to move your body
Every. Single. Day! We are made to move. Our bodies start to decompose
when we don’t move them! And, I don’t know about you but I am not ready
to decompose yet! ;)
It has been proven that exercise increases self-esteem, mental clarity,
better sleep, stronger immune system and an all around better life!! Yay!
Example of Exercise Journal:
Goal: 1 hour of Kaia
Actual: 1 hour of Kaia
Energy level before exercise – I was a tired and a bit sore
Energy level after exercise – I felt alert, happy and ready for my day!
Notes: We did our fit test today and I did 2 full push-ups☺
Exercise Journal
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Goal:
Actual:
Energy
Level
Before
(1-10)
Energy
Level
After
(1-10)
Notes
“Movement is the movement of change. In my experience,
if you put your psyche in motion it will heal itself.
Movement is the medicine.” ~ Gabrielle Roth
Week 5: Play Like a Rock Star
A big part of Rockin’ our Lives is the art of play! Did you know Kaia was
started by a simple observation that somewhere along the lines that
moms/women forgot to play? Play is something that can be often
overlooked or discounted as not all that important. But, it’s essential for us
Kaia Girls to rock it! We need to create time in our daily lives to be fun,
playful and creative.
On a scale of one to ten, where would you rate your Play?
What does play mean to you? Do you engage in play often?
What could you do today to play a little more and days to come?
What stops you from playing? Is there anything you could give up so that
you could play more? Internet, TV?
What would it take to have a day full of play, joy, fun, gratitude and more
play?
List 10 of your favorite ways to play:
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
How can you incorporate more of these activities into your life?
“The opposite of play isn’t work. It’s depression.” ~ Brian Sutton Smith
Have a beautifully playful day!
Week 6: Rock your Relationships
I Love you and me! To truly love anyone else you must truly love yourself.
We spend a lot of time in life giving to others and being there and available,
sometimes putting ourselves second or even last.
This week we will focus on building our community and family but starting
with knowing and loving ourselves. Allow for mistakes, feelings and
setbacks. Truly appreciate your positive qualities and rejoice in your
strengths.
By focusing on our emotions and our feelings in our body we become more
aware of what is going on in our inner world. Becoming aware of how we
work, feel and enjoy life, we are able to communicate more effectively.
When we acknowledge ourselves we can create stronger relationships with
others.
Be honest with your feelings. If you are feeling sad, be ok with that
emotion. Feelings are similar to the beautiful differences in people. If
everyone in the world was the same it would be boring…same nose, body,
hair. Differences make the world beautiful. Emotions are the same…if we
were always happy we wouldn’t appreciate it. Don’t run from fear, anger
or sadness. Just acknowledge it. Once you realize feelings will come and go
you can be ok with all the emotions that make us individuals.
On a scale of 1-10, where do you rate your relationship with yourself? Do
you allow yourself to be happy, sad, excited, angry?
On a scale of 1-10 where do you rate your relationships with your
community your team of people that you love?
Write the 5 things you could do to love yourself more, to truly express your
individuality.
1.
2.
3.
4.
5.
Write down the 10 people in your life that you consider on your team.
Family and friends that play a big role in your life.
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
How could you be a better team player? How could you express your love
and gratitude for these people?
We very much appreciate your comments and would really like to
hear about any concerns. The only way to continue to
program is by getting feedback from you...positive and
constructive. Please email or call anytime. We appreciate you and
your business, and look forward to a long, healthy relationship,
“Strong Bodies and Powerful Minds”
for being a Kaia Girl!
Commit fully, and you
Kaia Disclaimer: conglomeration of nutritional and fitness tips that work well for
us and for our clients. We make no promises of results or
How could you be a better team player? How could you express your love
and gratitude for these people?
We very much appreciate your comments and would really like to
hear about any concerns. The only way to continue to a successful
program is by getting feedback from you...positive and
constructive. Please email or call anytime. We appreciate you and
your business, and look forward to a long, healthy relationship,
building:
“Strong Bodies and Powerful Minds” Thank you
r being a Kaia Girl!
Commit fully, and you will be rewarded!
Kaia Disclaimer: The above handbook is merely a
conglomeration of nutritional and fitness tips that work well for
us and for our clients. We make no promises of results or
individual successes.
How could you be a better team player? How could you express your love
We very much appreciate your comments and would really like to
a successful
program is by getting feedback from you...positive and
constructive. Please email or call anytime. We appreciate you and
your business, and look forward to a long, healthy relationship,
Thank you
be rewarded!
The above handbook is merely a
conglomeration of nutritional and fitness tips that work well for
us and for our clients. We make no promises of results or
