Month 2
THE COMMITMENT TO IMPROVING AND UPGRADING MY Power in the area of Nutrition:
These next 30 days, we will be focusing on one of the most important aspects of this physical, human life: NUTRITION.
FOOD and DRINK, and EVERYTHING we choose to take into our bodies is INFORMATION TELLING US HOW TO HEAL. Everything we ingest is processed through and interpreted by the current physical, emotional, chemical, hormonal reality we are living, then determined by our current state how everything will INTERACT.
If we are in a constant state of stress, it won’t matter how high the quality of what we ingest is. The chemicals and hormones of stress will counteract the high quality of what we ingest and render it useless in the repair and recovery process of healing that our body has to undergo CONSTATNLY, in order to remain in a state of homeostasis and stability.
If we are in a constant state of bliss, any amount of anything ingested will absolutely make all the difference in the world, as the chemicals produced by us intentionally choosing to do what it takes to be in a constant state of bliss will produce an inner environment of chemicals and hormones that will interact favorably with all that we ingest.
Of course, science and common sense now teach us that BOTH our inner environment and everything ingested, when both are synchronized in the most optimal ways possible, is of the most benefit to our bodies. To be in a constant state of bliss, happiness, gratitude, generosity, and abundance AND to constantly choose to ONLY eat and drink substances that are of the HIGHEST quality, will usually result in the most optimal physical outcomes and the highest rate of healing available to us as humans.
The MOST IMPORTANT habit we can get into is to become progressively more aware of WHAT WE ARE CONSUMING on a daily basis. This next month, we will be keeping track of EVERYTHING we ingest, throughout the day, or at the end of each day. This can easily and simply be done with an app (just look up “carbohydrate counter” in the app store on your phone,) a daily log we create for ourselves on a spreadsheet, or in your notebook. The only thing we will be tracking is the carbohydrates contained within the solids and liquids we ingest. There is no need to change anything unless you choose to. The main goal is TRACKING what we are eating and how many grams of carbohydrates are in everything ingested. You can put as much or as little time into this month’s project as you like. I simply wrote down EVERYTHING I ate and drank at the end of each day, looked up how many carbohydrates were in each item and wrote that down next to each item I ingested, then totaled up the amount of carbohydrates consumed for the day.
If, at the end of this month, you have found this habit useful and effective for you IN ANY WAY, consider continuing this habit for as long as you think it is helpful in your own, self-recreation, upgrade process.
Things involving nutrition that is it incredibly helpful to be aware of and revisit as you continuously work towards improving and upgrading your personal nutrition:
My current beliefs surrounding the importance of nutrition:
My favorite and most useful sources I currently have come across regarding the topic of improving nutritional intake:
My current body weight:
My current emotional and mood baseline, or how I would describe the overall way I feel, in general, MOST of the time:
My current medications:
Below are recommended books, podcasts, and sources of information I have found to be useful in the constant upgrading process area of nutrition:
BOOKS:
PODCASTS:
HEALTH THEORY
PEOPLE TO FOLLOW ON SOCIAL MEDIA:
Tom Bilyeu, Lewis Howes, Tony Robbins, Ed Mylett,
OTHER SOURCES OF INFORMATION:
The documentary FED UP.
Q 96 Empower Plus
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
WEEK FIVE CHECK-IN
What was your favorite thing that happened this last week?
What was the most important thing you learned in the last week?
What did you do this last week that you appreciate yourself the most for?
What one thing triggered you the MOST this last week, and why? What belief(s) drove you to react the way you did?
If you were to envision this exact, same scenario happening again, how would you choose to handle it in a more optimal way?
What improvements in your NUTRITION did you experience this last week? (Beliefs, perspectives, habits, practices…)
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
WEEK SIX CHECK-IN
What was your favorite thing that happened this last week?
What was the most important thing you learned in the last week?
What did you do this last week that you appreciate yourself the most for?
What one thing triggered you the MOST this last week, and why? What belief(s) drove you to react the way you did?
If you were to envision this exact, same scenario happening again, how would you choose to handle it in a more optimal way?
What improvements in your NUTRITION did you experience this last week? (Beliefs, perspectives, habits, practices…)
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
WEEK SEVEN CHECK-IN
What was your favorite thing that happened this last week?
What was the most important thing you learned in the last week?
What did you do this last week that you appreciate yourself the most for?
What one thing triggered you the MOST this last week, and why? What belief(s) drove you to react the way you did?
If you were to envision this exact, same scenario happening again, how would you choose to handle it in a more optimal way?
What improvements in your NUTRITION did you experience this last week? (Beliefs, perspectives, habits, practices…)
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
WEEK EIGHT CHECK-IN
What was your favorite thing that happened this last week?
What was the most important thing you learned in the last week?
What did you do this last week that you appreciate yourself the most for?
What one thing triggered you the MOST this last week, and why? What belief(s) drove you to react the way you did?
If you were to envision this exact, same scenario happening again, how would you choose to handle it in a more optimal way?
What improvements in your NUTRITION did you experience this last week? (Beliefs, perspectives, habits, practices…)
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of NUTRITION:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
The total amount of grams of carbohydrates I consumed today:__________________
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
CONGRATULATIONS ON COMPLETING MONTH TWO OF THIS PERSONAL UPGRADE WORKBOOK!!!
At the close of this 30-day segment, it is important to realize how far we have come in just the last 30 days. It is time to revisit the questions answered and the information recorded at the beginning of this month, then recognize any progress, changes, or upgrades in your personal attitude, perspective, ideas, or beliefs about nutrition:
My current beliefs surrounding the importance of nutrition:
My favorite and most useful sources I currently have come across regarding the topic of improving nutritional intake:
My current body weight:
My current emotional and mood baseline, or how I would describe the overall way I feel, in general, MOST of the time:
My current medications:
WHAT WERE THE MOST INSPIRING, EMPOWERING QUOTES, IDEAS, PERSPECTIVES, OR NEW HABITS THAT YOU PRACTICED THIS LAST MONTH?