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Fitness Habit: Course

Introduction:


Hello and welcome! I’m Sonal Pandey and I’m so glad you’re joining me in the course. We will be using a powerful transformation technique called Tapping to create the mindset that will get you up and working out regularly. Tapping involves literally tapping gently on certain acupuncture points on the face and body while focusing on the problem at hand. The science behind it is that tapping on certain points while thinking about what’s bothering you calms a part of the brain called the Amygdala that is responsible for our fight or flight response. This enables us to quickly shift to a positive mindset that uncovers creative solutions to the problem.

If you are from the law of attraction line of thinking or simply a positive thinker, you might wonder why we use negative wording like “I’m angry about this situation”. You see, Tapping is a clearing technique. We bring up our negative feelings and clear them out with simultaneous tapping. So it is totally safe and okay to focus on a problem while you are tapping. When you are not tapping, it is indeed in our best interest to think happy, positive thoughts.

If all this sounds confusing, don’t worry because I have taken care of it for you. Throughout the course, all you will need to do is follow along to my videos and you’ll be fine. Tapping is a safe and natural technique that has been around for decades, but I request that you use it in this course while taking full responsibility for your own health and well being. Now that that’s out of the way, let’s dive right in!

Introduction to Tapping

To begin, use your dominant hand (right hand if you are right handed, left if you are left handed) to tap on the fleshy part of the side of your other hand. This fleshy part is called the Karate Chop since this is the part you would use if you were breaking a brick using Karate. While tapping on the Karate Chop, we say a set up phrase about 3 times. An example set up phrase is, “Even though I’m so upset about this situation, I deeply and completely love and accept myself”. Tapping on the Karate Chop while saying the set up statements clears any subconscious resistance to getting rid of a problem.

After set up tapping, we choose a reminder phrase, something that will help us keep our attention on the issue as we tap on the rest of the points. Say, ‘this headache’ or ‘this anger toward Bob’. We tap on 8 points while repeating the reminder phrase.

The first point is at the start of the eyebrow, where the eyebrow begins. The next point is at the side of the eye on the bone. The point after that is on the bone under the eye. You tap about 7 times. You don’t have to keep a count, but about 7 or 8 taps per point is good enough. You can certainly tap more if you like. The next point is under the nose. The point after that is in the dip under the mouth. It is not on the chin but in the dip under the mouth. The next point is near the collar bone. The easiest way to tap on it is to use the whole hand to tap on the general area. That way you’ll be sure to get the collarbone point. The next point is about a palm’s width under the armpit. Again, use your whole hand to tap here. The last point is on the top of the head where you tap gently. This completes one round of Tapping.

Section 1: Resistance to Getting Started


This video can be dowloaded from here
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We start by tapping on the karate chop. You can repeat the words after me or simply listen to them as you tap along with me.

Even though I don’t think I can get into the habit of working out and it seems all too difficult for me, I deeply and completely love and accept myself.

Even though it will be hard and I don’t like feeling sore from a workout, I am open to choices that will enable me to work my way up to being healthier and fitter as painlessly as possible.

Even though I don’t have time to work out I realize that sooner or later, I will have to make a choice between accommodating exercise or accommodating illness into my life.

Now we go to the tapping points.

  1. Who am I kidding?
  2. I can never be fit.
  3. I have too much fat.
  4. I am busy all day.
  5. I have too little time.
  6. I have no stamina.
  7. I can’t start working out.
  8. I will be sore for days.
  9. I’m not sure I can have fun that way.
  10. Feeling like I’ve been beaten to pulp.
  11. I don’t derive pleasure from my pain.
  12. I’ll fall off the wagon anyway.
  13. I’ll never be able to keep up.
  14. I’m not fit enough to endure exercise.
  15. People get injured from workouts all the time.
  16. And who wants to get injured? Not me.
  17. My work will suffer too.
  18. When I walk like a zombie.
  19. Feeling sore all over.
  20. From all the working out.
  21. I dislike pain.
  22. I’m not sure I will keep up.
  23. I’ve tried before and quit.
  24. But I’m wiser now.
  25. And there are more than one options.
  26. I can choose the one that’s best for me now.
  27. There may be days of soreness,
  28. when I question if it is all worth it,
  29. but I won’t know until I try.
  30. It’s been a long time procrastinating.
  31. A year from now I will wish I had started today.
  32. 3 months from now I will thank myself I started today.
  33. It’s not about having time, it’s about making time.
  34. I just have to take the first step.
  35. I choose to remember why I’m doing this.
  36. And if I like who I see in the mirror
  37. 3 months down the line, that’s a bonus.
  38. I’m doing this for my health.
  39. I’m doing this to save my life.
  40. I’m taking the first step today.

Take a deep breath and relax. If you feel like there’s any resistance to exercising remaining, play the video again and tap along with me until regular exercise starts to feel like a real possibility for you. It may take a few rounds through the video, but you’ll get there.

Section 2: Staying Comitted


This video can be downloaded from here

Download audio mp3 →

We start by tapping on the karate chop. You can repeat the words after me or simply listen to them as you tap along with me.

Even though I don’t think I can carry on working out, because it is too damn hard I deeply and completely love and accept myself.

Even though there are all these reasons why I can’t get myself to work out, I do know that if I take baby steps I will overcome every challenge that stands before me.

Even though it is harder to stay committed than to get started and I’m so tempted to skip the workout, I am willing break out of my comfort zone and overlook temporary difficulties.

Now we go to the tapping points.

  1. It’s so hard to keep going.
  2. I don’t want to work out.
  3. I’m tired.
  4. I’m bored.
  5. I’m sore.
  6. I’m sleepy.
  7. I’m busy.
  8. I can’t do it.
  9. It is too much for me.
  10. I want to skip today.
  11. But who is to say skipping one day
  12. will not turn into skipping altogether?
  13. Just for today I will pick myself up.
  14. Off the floor and on the track.
  15. What doesn’t challenge you, doesn’t change you.
  16. Just for today I will push my limits.
  17. It’s not easy, but it’s totally worth it.
  18. Just for today I will allow myself the happy rush
  19. and the gush of pride I get after a workout.
  20. I already know what giving up feels like
  21. I want to know what happens if I don’t.
  22. Just for today I’ll be stronger than my strongest excuse.
  23. You know what they say, sore today, strong tomorrow.
  24. Just for today I will not give up.
  25. I’m tired of giving up.
  26. And I’m tired of starting over.
  27. If I quit now, I will soon be back where I started.
  28. And when I started
  29. I was desperately wishing to be where I am now.
  30. Just for today, I will not quit.
  31. I’d rather be covered in sweat than covered in shame.
  32. Just for today I will kick butt.

Take a deep breath and relax. If you are not already raring to work up a sweat, play the video again and tap along with me until you start feeling motivated to workout. It may take a few rounds through the video, but you’ll get there.

Section 3: Getting Back on Track After a Slump


This video can be downloaded from here

Download audio mp3 →

We start by tapping on the karate chop. You can repeat the words after me or simply listen to them as you tap along with me.

Even though I gave up mid way and now I can’t get back to working out because it’s been too long of a break, I deeply and completely love and accept myself.

Even though I regret having lost all this time I could have used to work out and get fit, I forgive myself and I’m open to new motivation that will help me get back in the game.

Even though I quit every time, I realize that I’m just as good at starting out as I am at quitting, so starting to work out again will easy for me. I have nothing to fear.

Now we go to the tapping points.

  1. I feel guilty I gave up.
  2. Skip one day too many and you’re out.
  3. No motivation left to work out.
  4. Here I am back to being on the couch.
  5. I feel guilty for falling out of a good habit.
  6. I can’t get myself to start working out again.
  7. Oh boy, it’s going to be tough.
  8. I’m not sure I even want to.
  9. All my progress is lost.
  10. I’ll have to start from scratch.
  11. I gave up, didn’t I?
  12. I chickened out, didn’t I?
  13. Now I’m back to square one.
  14. Or am I?
  15. Maybe all is not lost.
  16. Maybe my body does remember the work I put in.
  17. Maybe my body does remember the workouts I put in.
  18. What if I can get back on track?
  19. What if I can pick myself up?
  20. What if this time it gets easier?
  21. I’ve invested time and energy into my body.
  22. Better not quit now.
  23. Maybe I can look at my time off
  24. as a way to reboot and recharge.
  25. And perhaps be gentler this time around.
  26. They say if you’re tired of starting over then stop giving up.
  27. I want to get back in the game.
  28. But there’s all this inertia.
  29. My mind and body are revolting at the thought.
  30. I’m knee deep in my comfort zone.
  31. It’s going to be tough getting back in the game.
  32. I’ll quit again.
  33. What if I tried something different this time?
  34. What if I went easier on myself this time?
  35. Or what if I pushed myself harder this time?
  36. What if I work my way in instead of working out of it?
  37. Whatever the reasons for my quitting in the past,
  38. I do know that I couldn’t have quit if I didn’t start.
  39. So I do know how to start.
  40. And just like that, I’m starting again.

Take a deep breath and relax. If you feel like there still some doubt and resistance to getting back to working out, play the video again and tap along to it. It may take a few rounds of the video, but you’ll get there.

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