DAY 10

DAY 10

DATE:
TIME:

A. OPENING THOUGHTS/OBSERVATIONS:















B. DREAM ENTRY:






C. The exercise for today will be the same for the next four days. Start with the emotion you’re feeling at the beginning of your workout. Start listing anything you associate with the feeling: how, why, and what.

For instance “Fear”:
I’m afraid of walking into the gym.
I’m afraid of failing.
I’m afraid of quitting.
I’m afraid of physical pain and discomfort.

Do this between each set of your physical workout. List four or five sentences or, if you’re on a timed rest break, go until your time is up and continue the thoughts between the next set. When you go on to the next exercise, convert your statements into the next feeling up on the list. For instance changing “Fear” into “Desire”.

Fear: “I’m afraid of walking into the gym” converts to (Desire) “I want to make going to the gym a lifelong habit.
Fear: “I’m afraid of failing” converts to (Desire) “I want to succeed with my intentions for starting this program.”
Fear: “I’m afraid of quitting” to (Desire) “I want to finish this 30 day Quest.”
Fear: “I’m afraid of physical pain and discomfort” to (Desire) “I want working out to feel good and productive.”

Continue up the emotional chart until your workout ends.

Once again the emotions are as follows (beginning from “low” to “high” emotions.)

Shame
Guilt (Convert Shame to Guilt during exercise.)
Apathy (Convert Guilt to Apathy during exercise.)
Grief (Convert Apathy to Grief during exercise.)
Fear (Convert Grief to Fear during exercise.)
Desire (Convert Fear to Desire during exercise.)
Anger (Convert Desire to Anger during exercise.)
Pride (Convert Anger to Pride during exercise.)
Courage (Convert Pride to Courage during exercise.)
Trust (Convert Courage to Trust during exercise.)
Willingness/Determination (Convert Trust to Willingness and/or Determination during exercise.)
Acceptance/Forgiveness (Convert Willingness/Determination to Acceptance and/or Forgiveness during exercise)
Clarity (Convert Acceptance/Forgiveness to Clarity during exercise.)
Love (Convert Clarity to Love during exercise.)
Joy (Convert Love to Joy during exercise.)
Peace (Convert Joy to Peace during exercise.)
Enlightenment (Convert Peace to Enlightenment during exercise.)

***

The Workout

Focus on ___________________________________

1. Exercise 1: ______ ______________________________

______ Sets of _________ Reps

Identify 1st Emotion: ______________________________

Free association with 1st Emotion.

(a) _____________________________________________________________________

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After Set 2: Continue free association with same emotion.

(b) _____________________________________________________________________

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After Set 3: Continue.

(c) _____________________________________________________________________

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After Set 4 (or between sets): Continue.

(d) _____________________________________________________________________

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2. Exercise 2: ______ ______________________________

______ Sets of _________ Reps

Convert 1st Emotion: ______________________________ into the 2nd Emotion:

_____________________________

Convert 1st Emotion into 2nd Emotion.

(a) _____________________________________________________________________

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After Set 2: Continue.

(b) _____________________________________________________________________

________________________________________________________________________

After Set 3: Continue.

(c) _____________________________________________________________________

________________________________________________________________________

After Set 4 (or between sets): Continue.

(d) _____________________________________________________________________

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3. Exercise 3: ______ ______________________________

______ Sets of _________ Reps

Convert 2nd Emotion: ______________________________ into the 3rd Emotion:

_____________________________

Convert 2nd Emotion into 3rd Emotion.

(a) _____________________________________________________________________

________________________________________________________________________

After Set 2: Continue.

(b) _____________________________________________________________________

________________________________________________________________________

After Set 3: Continue.

(c) _____________________________________________________________________

________________________________________________________________________

After Set 4 (or between sets): Continue.

(d) _____________________________________________________________________

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4. Exercise 4: ______ ______________________________

______ Sets of _________ Reps

Convert 3rd Emotion: ______________________________ into the 4th Emotion:

_____________________________

Convert 3rd Emotion into 4th Emotion.

(a) _____________________________________________________________________

________________________________________________________________________

After Set 2: Continue.

(b) _____________________________________________________________________

________________________________________________________________________

After Set 3: Continue.

(c) _____________________________________________________________________

________________________________________________________________________

After Set 4 (or between sets): Continue.

(d) _____________________________________________________________________

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5. Exercise 5: ______ ______________________________

______ Sets of _________ Reps


Convert 4th Emotion: ______________________________ into the 5th Emotion:

_____________________________

Convert 4th Emotion into 5th Emotion.

(a) _____________________________________________________________________

________________________________________________________________________

After Set 2: Continue.

(b) _____________________________________________________________________

________________________________________________________________________

After Set 3: Continue.

(c) _____________________________________________________________________

________________________________________________________________________

After Set 4 (or between sets): Continue.

(d) _____________________________________________________________________

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6. Exercise 6: ______ ______________________________

______ Sets of _________ Reps

Convert 5th Emotion: ______________________________ into the 6th Emotion:

_____________________________

Convert 5th Emotion into 6th Emotion.

(a) _____________________________________________________________________

________________________________________________________________________

After Set 2: Continue.

(b) _____________________________________________________________________

________________________________________________________________________

After Set 3: Continue.

(c) _____________________________________________________________________

________________________________________________________________________

After Set 4 (or between sets): Continue.

(d) _____________________________________________________________________

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DIET JOURNAL: (log in any foods you consumed for the day)

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ADDITIONAL JOURNAL ENTRIES:









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