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I want to give something to you that works really well with my clients. It’s what I call The Contract and I learned it from a business coach that I worked with. It’s something that you can use every day or at least once a week to build mental resilience and to help stay focused on what’s important to you.
It seems to me that it isn’t so much that we give up on ourselves, it’s that we forget to pay attention. Creating a ritual or routine of reading over the contract is a way to stay anchored in what you want even when there are competing demands for your energy.
You can download this doc and because it is a fillable PDF, you can type right on it. Keep it on your phone and set a reminder to read it either daily or weekly for at least a month. I guarantee that there will be a shift in your mindset, confidence and focus.
Download The Contract Here
I came up with this list as it relates to health, wellness, fitness and mental and physical strength. But you’re free to adapt to what fits in your life.
The list comes from coaching through the years and seeing the threads and patterns that most everyone has to overcome. The first line is what is in the contract and then a short rationale for its purpose.
I treat my health and my body like it’s the most important thing in my life.
This is simply a reminder.
I commit to giving up self-attack and treat myself as beloved.
What I find is that people spend most of their mental energy in self-attack, self-judgment, feeling inadequate and focusing on the ways they could be doing better or working harder. Rarely do I hear people talking about themselves as something to be cherished. What would it feel like to flip the script on this? Hating yourself is a really crappy path to change. All human beings thrive when supported, nourished, and encouraged, so do that for yourself too.
I will never give up on myself and my dreams.
This doesn’t mean that you won’t have periods where your dreams fade or maybe you’re in “maintenance mode” or maybe there’s nothing that is tugging at you. That is totally great!!! But this is a reminder to not give up on yourself. EVER.
I focus on consistency, not rigidity.
Doing things repeatedly over the course of time always trump doing things perfectly (in short bursts). You won’t feel this as intensely as if you go “hard core,” but the trick is sticking with it until it becomes a part of who you are. Rigidity never lasts.
I know I am strong and choose empowerment.
Can you recognize all the ways in your life that you’re already strong? Choose to see yourself as someone capable of change. Choose to see yourself as an agent of change and that you don’t need anyone or anything to actually do and get what you want. It might be useful to have a guide or a coach to learn from, but at the end of the day, it is always up to you. And you’re strong enough already.
I tell the truth of my experience and accept even the dark parts of me.
Telling the truth of your experience means not denying any part of you. Acceptance and love of the darkest parts of ourselves is a powerful tool to break out of self-sabotage. We spend far too much time feeling shame, but we don’t call it shame, it’s more about berating ourselves. This isn’t free license to treat people like doody-pants or do whatever you want, it’s about being honest and loving toward the parts of you that you feel ashamed of.
I will NEVER abandon myself, even if that means giving up something.
We’ve been taught to “never quit,” but that’s BS. I’ll quit something if it means I’m abandoning my values or my boundaries.
I believe in myself.
Do you really believe in yourself? Do you believe in your heart of hearts that if you want it, you’ll follow through on yourself? Or are you depending on others for that belief? It has to come from within.
It’s safe for me to get what I want.
What would happen if you woke up and every dream you’ve ever had came true? What does that feel like? This is not a question of, do you think it’s possible. I’m asking how would it FEEL in your body if you had what you most wanted right now. Most people spend all their time noticing how it feels not to have what they want, but they never really sit in the feeling of getting it. In fact, most people are actually scared to get what they want. Tell your nervous system, it’s ok to get what you want.
With unconditional love,
This is probably the best line of the contract… How often do you treat yourself with the same unconditional love that you do others?
The last part is “My Why.” It’s also a reminder to yourself of how come what you want is important to you. Again, sometimes it isn’t that we’re failing or that we suck or that we should try harder, it is that we need reminding of the why to stay motivated. You can type right in the green box and save it!
Download The Contract Here
May this contract be part of something you do consistently. May you see yourself as an agent of change in your own life. May you move beyond self-attack and shame to feeling empowered and full of self-love.
Many hugs,
Coach Laura
P.S. I work with people in three different ways:
Online Virtual Workout Program — Stronger Everywhere Training (SET). This is for people who want a progressive, safe exercise plan that includes mindset, plus I’m available to give you feedback on movements to make sure you’re doing it right! It’s $99/month and you can sign up anytime!
Personal Training — I work out of Freedom Fitness in Wentzville, so if you’re local and want some in-person attention when it comes to working out, then let me know. Prices vary as there are multiple options for sessions.
One on One Coaching — This is a 6-month immersive program that includes my exercise training and is very customized to your goals. I have 5 pillars we will cover, as well as work on any specific challenges you would like to overcome. This investment is $2499.00 or 3 payments of $833.
Hit reply if you’re interested in talking with me about any of these. 🥰
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