Copyright 2014 The Health Coach Group All Rights Reserved

Copyright 2014 The Health Coach Group All Rights Reserved 13 2 Slim, Sexy & Smart De-Stressing

Copyright 2014 The Health Coach Group All Rights Reserved 3 Copyright © 2014 by The Health Coach Group All Rights Reserved. No part of this program may be reproduced or redistributed in any form or by any electronic or mechanical means, including information storage and retrieval systems, without permission in writing from the publisher. Published in the United States by: The Health Coach Group, LLC, 7601 Military Avenue, Omaha, NE This program cannot be construed as a recommendation of medical treatment or medication. It is not professed to be physical or medical treatment nor is any such claim made. There are no medical recommendations or claims for the 28 Day Slim, Sexy & Smart program or for any of the vitamin or mineral regimens described in this program. No individual should undertake the 28 Day program or any of its regimens without first consulting and obtaining the informed approval of a licensed medical practitioner. The author makes no warranties or representation as to the effectiveness of the 28 Day Slim, Sexy & Smart Program.

Copyright 2014 The Health Coach Group All Rights Reserved Task Day 13 4  De-Stress. Think of someone who is important to you and spend 30 minutes with them, just enjoying each others company. Put away your cell phone, turn off the television, enjoy their company uninterrupted.

Copyright 2014 The Health Coach Group All Rights Reserved De-stressing Day 13 5 Stress is a normal psychological and physical reaction to things that upset your balance. Studies show that most people experience some type of stress throughout the year. When your brain perceives a threat, it signals your body to release a burst of hormones to fuel your capacity for a response. The problem comes when we have non stop stress and the release is constant. Determining the cause of your stress is your first step. After identifying the cause you can start working on strategies to deal with it. Often it is as easy as staying away from the neighbor who drives you nuts, or turning off the news. If you can’t avoid the stress inducer, the next step is to figure out ways to live with it. Don’t try to do it on your own. Join a group who is going through the same stress as you, seek help from family and friends. You may also benefit from daily practices that encourage stress reduction, like mindfulness, prayer, meditation, yoga or just going outside to enjoy nature.

Copyright 2014 The Health Coach Group All Rights Reserved De-stressing Day 13 6 Changes here can be a sign of too much stress: MemoryNauseaAgitation ConcentrationChest pain and racing heart Isolation JudgmentLibidoDepression NegativityImmunityEating AnxietyMood swingsSleep WorryAggressivenessProcrastination AchesOverwhelmAddictions Digestive distressHabits

Copyright 2014 The Health Coach Group All Rights Reserved De-stressing Day 13 7 In our world, it is unrealistic to expect stress to disappear from your life. Managing stress isn’t a one day thing. With consistent effort, you can learn to manage your levels of stress and increase your ability to handle the challenges that bring stress.

Copyright 2014 The Health Coach Group All Rights Reserved De-stressing Day 13 8 Relieve stress by:  Laughing  Exercising  Proper nutrition  Meditation  Yoga  Prayer  Enjoying nature  Reading  Getting away from the cause  Take a break  A steam shower  Deep breathing  A hug  Focus on gratitude  Participate in your favorite hobby  Anything on / or around water  Running  An act of kindness  A good night’s sleep  A warm bath

Copyright 2014 The Health Coach Group All Rights Reserved Problem Solving Day 13 9 It is important to find the problem and then work on finding a solution. Ask yourself the following: What is the problem? Where and when is it happening? Why is it happening? Are certain people involved? Is the problem really as big as you are making it? If you could fix the problem would life be better? Do you have control over any part of the problem? Find a solution. Get a piece of paper and write down everything you can think of to solve the problem. What are some of the ways you have solved these problems in the past? Ask others what they would do.

Copyright 2014 The Health Coach Group All Rights Reserved The Food Diary Be honest. Write down what you really eat. Be accurate. Measure portions and read labels. Be complete. Include every little scrap you eat. 10 DiaryTimePortionWhatHow do you feel? Breakfast Snack Lunch Snack Dinner Snack Liquids Day 13

Copyright 2014 The Health Coach Group All Rights Reserved 11.