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A Weigh Out Membership Circle
52 Empowerment Tools, Tips, & Lessons
Table of Contents
| Week 1 | An Introduction by A Weigh Out Founder & Coach Ellen Shuman & Health at Every Size; A New Paradigm that’s Health-Focused & Weight-Neutral |
| Week 2 | What Am I Asking the Food to Do for Me? |
| Week 3 | The Process of Change; From Unconscious Negative Behavior to Unconscious Positive Behavior |
| Week 4 | Mindful Living vs. Mindless Eating |
| Week 5 | The Surprising Truth about Body Dissatisfaction and Dieting Thoughts |
| Week 6 | Tools for Emotional Regulation-Part One; Breathe |
| Week 7 | Tools for Emotional Regulation-Part Two; Emotional Handrails |
| Week 8 | PENSO; A Tool for Setting Daily Intentions |
| Week 9 | Two Tenets That Will Change Your Life |
| Week 10 | Redefining “Recovery” |
| Week 11 | Is Emotional Eating Part of Your Identity? |
| Week 12 | Using Food to Manage Transition Times |
| Week 13 | Reduce Emotional Eating Episodes; Identify and Tackle Energy Drainers |
| Week 14 | Reduce Emotional Eating Episodes; Nutrition and Mindful Eating Strategies |
| Week 15 | Defining “Emotional Health” |
| Week 16 | A Tool to Increase Your Ability to Tolerate Intense Feelings |
| Week 17 | Critical Connections Between Body Image, Self-Image, and Self-Esteem |
| Week 18 | Identify and explore early messages received about your body. Understand how those early messages still affect you today |
| Week 19 | So What about Weight Loss? |
| Week 20 | How to Create a “Space” Between Stimulus and Response; Between a Food Thought and Your True Desired Action |
| Week 21 | Determine Your Setback Warning Signs and significantly Reduce Emotional Eating |
| Week 22 | Does Physical Activity have to be Such a Sore Point? |
| Week 23 | “I Get to…” A Simple & Empowering Shift in Thinking |
| Week 24 | Why Me? |
| Week 25 | “Living in Integrity” Strategies that Reduce Emotional Eating |
| Week 26 | What’s Your Story? Are You Ready to Re-Write it? |
| Week 27 | A New Kind of “Self-Care” List |
| Week 28 | Are You Committed to “Participation” or Committed to Change? |
| Week 29 | Rituals and Routines to Support Recovery |
| Week 30 | What Do You Lose When You Are Into the Food? |
| Week 31 | 34 Ways to Create a Happier, Healthier Life, Part One |
| Week 32 | 34 Ways to Create a Happier, Healthier Life, Part Two |
| Week 33 | 34 Ways to Create a Happier, Healthier Life, Part Three |
| Week 34 | Can a Spiritual Life Be an Asset in Recovery? |
| Week 35 | Exploring the Concept of Shame |
| Week 36 | I Eat Because I’m Bored |
| Week 37 | Do You Feel You Have to be Perfect? What Will Happen if You’re Not? |
| Week 38 | More Thinking Patterns That Get Us in Trouble |
| Week 39 | Getting Unstuck When Stuck |
| Week 40 | Fear of Being Fat…Fear of Being Thin…Weight as a Protection from Emotional and Sexual Intimacy |
| Week 41 | Separate Body Size; Who You Are from How Much You Weigh |
| Week 42 | Make Your Body a Loving Home |
| Week 43 | Never Enough Time, Love, Wealth, Health, or Joy? Switch from “Scarcity” to “Abundance” |
| Week 44 | Is There a “Cure”? |
| Week 45 | Which Parts of You Binge? |
| Week 46 | “Miss Judgment” Misjudges! |
| Week 47 | Instead of Eating, I Will_________. |
| Week 48 | Get Clear About the Life You Want to Create |
| Week 49 | The Secrets to a Better Night’s Sleep |
| Week 50 | Observe, Don’t Judge. Where Are You Now? |
| Week 51 | Drama Be Gone! |
| Week 52 | The Wait is Over. Your Life is Here Now! |
