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LEGAL NOTICE

© 2015 Nichole Kellerman Wurth. All Rights Reserved worldwide. This document may not be copied or distributed without prior written permission.

TABLE OF CONTENTS

1. My Shameful Story Turned Best Life Lesson

2. How You Eat Is How You Live

3. Shattering Shame and Guilt

4. The Food LOVER Effect

5. Tough Love

Chapter 1 - My Shameful Story Turned Best Life Lesson For 2 years I was determined to lose the 30 pounds I gained right out of high school. But growing up I was never taught the importance of eating healthily or exercising. So I was utterly lost on where to start.

What did I do?

What every other woman would’ve. Tried every diet out there:

•Starving/Binging •Body For Life •Eat-Stop-Eat (not eating for 24-hrs.) •Just eating fruit and vegetables •Weight Watchers (brought back my obsessive behavior) •2-hour workouts •Cellulite cream •Jillian Michaels’ Making the Cut Program •Fasting for days (horrible) •Working out 2x a day •Diet pills (made me shaky and unable to focus) •Altered my body to “be perfect” •The Master Cleanse (liquid fasting for 10 days straight)

I could go on, but I think you get the point. After 2 agonizing years, I saw a commercial for a personal training school and they said, “Do you love to be in the gym?” I answered, “Well, I’m there all the time anyway; I might as well get paid for it!”

I called the school, scheduled a meeting with a counselor and signed up for personal training school that day! After $15,000 down, I was sure I would finally lose the weight.

Yep, you read that right. I honestly didn’t really care if I was a personal trainer; I just wanted to lose the dang weight (I told you I was determined).

So what happened?

I joined school, figured out I was doing everything wrong, lost most of the weight and found my passion (kind of a blessing in disguise type deal).

That dieting stuff SUCKED, and after figuring this out I wanted to share it with the world! I didn’t want another woman to go through what I did, so I began my personal training business… But I felt like a total fraud.

The truth is, I would preach to my clients about how happy I was with my new fit body, but I was nowhere near happy.

I was still stuck in a “dieting mindset”: counting calories, trying more diets or exercise programs and poking and pinching my body wishing it were different.

Even though I lost most of the weight, I still wasn’t satisfied… I felt like there was still more “work” to do.

What happened next was pretty surprising, even for me.

Being a curvy girl, my next solution was to make my top half match my bottom half - yep, a boob job.

I believed if I could just get everything proportionate, THEN I would be truly happy.

Again, being super determined - I got the surgery within a few months. My feeling right out of the procedure was, “Ahhh, yes, now all of my curves match - I’ll have nothing to complain about.”

Then reality hit me one night getting ready to go out with my girlfriends. My entire closet of clothes was spread out on my bed, everything had been tried on, and I felt fat in every single outfit. I looked in the mirror, pinched my stomach, cursed my thighs and fell to my knees. I totally lost it.

My body STILL wasn’t good enough.

• 2 years of dreadful dieting (which cost lots of $)

• $15,000 for personal training school

• 30 pounds smaller

• $8,000 for the breast augmentation

…and I still wasn’t happy.

“Will I ever be good enough?” I asked myself. “How much more money do I need to spend? How much more heartache and pain do I have to endure?”

Once again I felt utterly lost.

Around this time I began dating a man who (although I didn’t know it right away) was the best weight loss solution I have ever come across.

Let me explain. Zac was the epitome of a “liver” - if it was fun, he was doing it! He was “Live In The Moment King,” and his life philosophy was get out, have fun and live like there’s no tomorrow.

This was uncharted waters for me and super scary, to be honest. I was definitely your typical “Type A.” Checklist, to-dos and well-thought-out plans were the foundation of my life (if I could’ve planned out my entire life, I probably would’ve).

But I was so sick and tired of living with the perpetual abusive thoughts that I was willing to set my fear aside and start *really* living, no matter how scary it felt.

My life was flipped upside down; we began doing things I never thought I would:

• Camping

• Hiking

• Mountain Biking

• Skiing

• Motorcycle Riding

• Traveling

• Rock Climbing

• Snowshoeing

• Relaxing (seriously, I never did this)

I was wildly alive. I never felt so free in all my life.

What does this have to do with weight loss? Everything.

I was having so much fun living my life (instead of being lost in my head), I no longer saw food as the enemy and started listening to my body. I lost the extra weight I was carrying around and I found a place of deep compassion and love for her (my body).

By actually LIVING my life I:

• No longer had a desire to eat off a meal plan

• Ate when I was hungry (and to my surprise, what I wanted was fairly healthy food most of the time)

• Actually enjoyed eating food, and didn’t scarf it down

• Stopped eating when I was full (wow, this was huge)

• Lost my cravings for high sugar or salty foods (which I was highly addicted to)

• Started embracing all of my imperfections

• Realized how much my body *does* do for me and began feeling grateful for that

• Was freed from my perfectionism mindset + abusive thoughts

You see, I was so satisfied with life that I was no longer looking for that satisfaction in the next chip or cookie.

So often we women think that if we are not in 100% control of what we are eating (hello meal plans + diets), then we’ll just eat our face off and become a fat cow.

That’s the total opposite of what really happens.

Chapter 2 - How You Eat Is How You Live

Your relationship with food is a direct reflection of how you live your life and the kind of image you are putting out into the world.

Here are some questions to further explain this point:

Food + Life Question #1

Do you scarf your food down?

Do you eat so quickly that sometimes you don’t even remember eating?

To fully understand how this relates to your relationship with your body + life, I want you to answer me this, honestly:

Do you give yourself and your body time and respect?

So just like you don’t give food time and respect, you’re not giving it to yourself either.

You see how they kind of mirror each other?

Next question:

Food + Life Question #2

Do you sneak your food?

Are you sneaking your food from others? I used to be a total “sneak eater.” I would sneak into the kitchen late at night and quickly grab something before anyone could see me… I thought they would judge me, and call me fat… or at least think that.

So then you have to ask yourself:

Where could you be acting sneaky in other areas of your life?

I know this may hurt, but this is good; we need to dig a little to heal. You need to get really, really honest with yourself here.

Where else are you acting a little sneaky? Are you telling little fibs to yourself or to someone else? Are you not living in integrity 100% of the time? (Living in integrity is doing the right thing when no one is watching.)

If you’re sneaky with your food, you’re more likely to be sneaky somewhere else in your life as well.

I know - it stings, but this is vital so you can feel total freedom with food. I fully admit I was acting “sneaky” in other areas of my life at one time, but I have no shame around it because when I realized it, I fully admitted it and was ready to do better. So I did… And so can you :).

Next question:

Food + Life Question #3

Do you eat standing up?

Are you on the go, go, go all the time and/or do you often stand up while eating?

And how it relates to life… Do you tend to over-commit yourself?

Hum… interesting how those are so similar, right?

Food + Life Question #4

Do you often skip meals?

Okay, then how often do you skip out on giving YOURSELF time to do things you really want?

I know, you’re learning a lot here. Let’s keep going…

Food + Life Question #5

Do you have a tendency to overindulge?

Now in your life, do you often do things in excess? Having the all or nothing mentality?

Ohh, this was me for a long, looong time! The all or nothing mentality is kryptonite to your weight loss and self-esteem. I could talk about this one for days, and I have a TON of tools and resources in my program Wildly Alive Weight Loss, but for now, just be aware if this is you, and that alone will help it shift.

Three more:

Food + Life Question #6

Do you often eat in chaos? This could be either internal chaos or external chaos.

How much chaos are YOU attracting into your life? Truth is, we humans get addicted to emotions, including chaos and drama. Could you honestly be attracting some of that? Do you get a “high” or rush of adrenaline when things are a little crazy? Could you on some level actually like it? Be honest.

Food + Life Question #7

Do you often eat distracted?

And in life - do you distract yourself so you don’t have to feel? You don’t live in the moment and are always lost in some other thought - so you don’t have to be here, in this moment, feeling, right now.

Food + Life Question #8

Do you often eat the same things over and over?

How often do you try new things? Just going out adventuring, exploring, playing. Go on vacations or trips, trying things that you’ve never done before. Did you know that going on vacations helps control cravings? Cool, right? Again, I don’t have time now, but all I can say is get out and have fun, and monitor your cravings… Watch what happens.

Okay, last one:

Food + Life Question #9

How often do you get stomach aches or have gas from foods?

And how often do you feel like you are at war with your body?

You two are just never on the same page and you feel like you are always working against each other rather than with each other?

I cannot tell you how many times I felt so completely disconnected and angry with my body for just not being the size or shape I wanted her (my body). It’s not fun. At all.

Okay - so can you see how your relationship with food and your body mirrors your life? It’s just like that famous quote: “How you do one thing is how you do everything.”

Look, I know this isn’t always easy to look at, but with knowledge and awareness comes some major power. If, of course, you use it to your advantage.

You have learned a lot about yourself in the last couple of pages. Yes, some things you aren’t really proud of, but before you start to go down that ugly hole of shame, let me teach you how you can transform these behaviors pretty easily.

Because if you start healing your relationship with food and your body, your habits and lifestyle will heal simultaneously. It’s pretty sweet.

But before we go there, I want to help disintegrate any shame or guilt that may be surfacing and explain why it’s not your fault!

Chapter 3 - Shattering Guilt and Shame

We are a society that is addicted to stress. It’s something we are fed by the media and it’s been engraved into our bones since we were children. And the weight loss industry has capitalized on this only to perpetuate the problem.

Bottom line - stress equals fat, and as you were asking yourself those questions in the chapter above, what was your underling feeling? Stress.

Stress is such a powerful emotion, it kills millions of people a day along with creating massive weight gain and heartache.

And unfortunately this is a growing trend, and our waistlines are suffering.

Most of the time when we’re eating, we are distracted. Life is busy. There is so much going on. Multitasking is our middle name…

And more often than not, we’re eating while multitasking. We text and eat. We talk on the phone and eat. We watch TV and eat. We even drive and eat!

So what happens when you’re stressed out while eating? Your mind is distracted and completely disconnected from your body.

Just think about the whole movie theater and popcorn example. That’s why it’s so common that people go to the movies with a huge bag of popcorn and then suddenly they look down and say, “Holy crap! I just ate this entire bag of popcorn!” And they didn’t even really remember eating it.

See, your mind was so distracted that your body never got the message. Distraction while you are eating is a form of stress because you’re doing two things at once. You’re multitasking; it’s a form of stress.

And when you are stressed, your body secretes a hormone (cortisol) which aids in storing fat. Yeah, DOUBLE WHAMMY! So you are not only eating

WAY more than you usually would, but your body is storing it as fat. Ouch.

When you are distracted you never give your body the message that it’s being nourished. It has no idea because your mind is lost in some text message, email, tweet or Facebook update. There’s no connection there.

This proves why meal plans or restrictive diets don’t work and set you up for failure. They tell you foods you “shouldn’t” eat, and since we are human (and hate being told what to do) we always end up eating them. We then feel this immense guilt while eating it, invoking a ton of stress into our systems - hello fat storage heaven!

The thought in your head sounds something like, “Oh my gosh, I shouldn’t be eating this. It’s going to make me fat. Why am I eating this?!?” Then you end up eating more.

This is the whole emotional trap that you get stuck in. You just keep eating and eating. Your body doesn’t realize that it’s really getting food because you’re so lost in the guilt. And at that point you’re stuffing your face more out of guilt than enjoying something you love to eat, right?

You see, diets make you eat more than if you weren’t on the diet, and since we believe dieting is the only way to lose weight we stay on them… I know, totally not cool!

I’m 100% against those weight loss techniques. Good foods, bad foods. Calories in and calories out. No carbs, no fat, etc. In my opinion, that approach only perpetuates the problem encouraging the “obsessive mindset.” This whole cutting your head off from your body is known as the “masculine approach” to weight loss.

Does the masculine approach work? Absolutely, but there is too much stress involved and it sucks, in my opinion. AND when you stop counting, you gain the weight back.

Come’on, who really wants to be tied to numbers for the rest of their lives, doing math all day long? Not me!

I have done plenty of those diets, and yes, they just made me even more obsessive, stressed and fat.

What I teach is more of the feminine approach, which means working with your emotions and body together, for more ease, connection and joy. Plus the likelihood of you keeping the weight off skyrockets.

As a quick side-note, if you ever feel like you finished eating something and felt like, “Hmm, that just didn’t hit the spot,” this could be why. There was no connection.

All right, let me now teach you how to demolish this self-destructive behavior forever!

Chapter 4 - The Food LOVER Effect

So many of my clients say, “I just love food so much, Nichole! It just tastes so good, and that’s why I can’t stick to diets.” You’d probably agree, right?

BUT after talking with my clients a little longer, I find out that even though they love it, they wolf their food down so quickly they didn’t even remember tasting it… Sound familiar? Don’t worry, I was totally in the same boat.

This brings me to a very important question.

If you love food so much, if you love eating soooo much, don’t you think you would give it the time and respect to actually enjoy it? Wouldn’t you give yourself the time to taste it, smell it, and truly indulge in something you have so much love for?

Pretty eye-opening question, right? I know, I was blown away when I figured this out myself.

You know, I’m a total “foodie.” I love food. Always have, always will. I remember once my mom told me, “Yeah, Nichole, we never had a hard time getting you to eat. Most of the time you’d be finishing your brother’s plate.” HA!

So yes, I will fully admit that I have been one to totally LOOOVE food, but also scarf it down so quickly I didn’t even remember eating it. That is why this point hit me right in the gut when I figured it out, and exactly why I am sharing it with you right now.

Because being a *TRUE* food LOVER means:

• Giving yourself and your food the type of respect that you/it deserves.

• Being able to enjoy ANY food that you want 100% free of guilt.

• Feeling a freedom with food that you may have never felt before.

• Losing weight while eating foods you enjoy and not starving.

• Craving natural, organic, life-filled foods on a regular basis.

• Transforming your relationship with food so you no longer see it as the enemy.

Okay, so here is your first learning lesson to being a *true* food LOVER:

As I was saying above, so many women believe that if they allow themselves to eat ANYTHING they want, then they will eat their faces off all night long, right? That’s what I believed for the longest time. I thought that if I wasn’t on a diet and didn’t have some sort of “plan” to follow, my ass would blow up. This was the diet addiction cycle that I was stuck in:

1. Try a new diet

2. It wouldn’t work (so I would binge for a few days)

3. Then I would be too scared to NOT be on a diet, so I would start a new diet

Yeah, now I can see why I was a resentful bitch those 2 years (thank you family and friends for not disowning me :)

The truth is, when you allow yourself to eat ANYTHING you desire, you have fewer cravings. Seriously. Try me.

AND you’ll be surprised how your body actually craves healthy foods. No joke, stop shaking your head at me right now. I have seen this with myself and hundreds of clients!

Yeah, occasionally she (your body) wants junk, and that’s okay. You can have those things in moderation, but I guarantee when you start creating a healthy relationship with food and your body, you will craves fruits and vegetables. That’s how we are designed. We are designed to eat things that grow out of the ground (not made by humans).

And here is the best part: when you allow yourself to the eat the cake, the chips, the pasta, whatever “bad” food it is - you stop BEFORE the plate is licked clean, because it’s no longer a restriction.

Let me tell you something about us humans- and just to be clear, this isn’t some fancy study I found. I learned this from PLENTY of life experience. We humans seem to want what we can’t have.

If you tell yourself that you can’t eat ice cream, all you are going to want is the ice cream. You’ll think about it all day… All you’ll want is that damn ice cream.

Eventually you totally “break down” because you can’t take the torturous thoughts any longer and decide to eat the ice cream. While eating you’re so immersed in the feeling of guilt that you eat the whole pint, don’t really enjoy it and feel like total crap after.

HAHA! Sorry, I am laughing because it’s so true I can’t help myself. This was me to a “T.” I would binge in my kitchen, and WHILE I was swallowing the guilt-filled ice cream, I would be figuring out the NEXT thing to eat.

So the big takeaway here;

1. Allow yourself to eat anything.

2. Ask your body what she wants (not your mind).

3. Listen to her.

4. Enjoy whatever it is, guilt free.

Oh, and one more thing about guilt before I move on. Something I tell my clients constantly that works like a charm is that when you start to feel guilt in your body for eating something, you’re tripling the calories. You’re a calories chick, right? A tracker? Yeah, I know you’ll hear that one.

Again, just so I can be sure you 100% get this and start implementing: If you’re starting to feel guilty while you are eating a piece of food, you’re tripling the calories! Tripling. Big one. So nip that guilt in the bud and be a Food LOVER.

Here is how:

The L.O.V.E.R concept. It’s an acronym (I love acronyms).

L. Look at your food. Look at it. Be aware that it’s there. This starts the digestion process and signals to your body to get prepared and start producing enzymes (which help us digest). So simple but powerful.

O. Observe what you taste and say, “Thanks.” What do you taste? It’s spicy. It’s sweet. It’s sour. What *exactly* do you taste? Get clear, tune in and don’t forget to say thank you for having this opportunity to eat.

The truth is there are millions of people starving every day and we take our food for granted. Be thankful.

V. Venture in, connect with your body. We were conditioned not to listen to our bodies. Fast food wants us to starve our bodies until we need something at the last minute, restaurants want us to over-stuff our bodies to the point of feeling totally uncomfortable, and diets teach us to restrict and deprive our bodies.

I want you to treat your body like a guest. If a guest was over you’d be polite and ask her if she was thirsty, what she’d like to drink and what she *feels* like eating. Do the same with your body, she is just as important (if not more). Some clients have even named their bodies (BRILLIANT), which makes this whole concept even more powerful.

When eating really sink into your body. What is going on in your body in that moment? What are you feeling? Stressed? Calm? Excited? Pissed? Do you feel an aching in your shoulder? Or maybe it is a tightness in your low back.

Whatever the feeling is, don’t judge; just be aware.

This step will open up the lines of communication so you can start listening and honoring her. This is a much deeper topic, but having a strong sense of communication and connection with your body will help you truly find yourself. It’s pretty amazing.

I believe your body is your strongest ally, and by listening to her and loving her unconditionally you’ll never feel struggle… ever… But that’s a whole other book.

This step will also shed some light on your emotional eating tendencies and help you move past them.

E. Eliminate distractions, internally and externally. This is a big one, as I have been talking about this.

Turn off the phone. Turn off the TV, turn off the distractions. Then, turn off your mind and thoughts. Be in the moment with the food… You love it, remember?

This is about creating a healthy relationship with the food. No longer thinking food is the enemy and no longer punishing or rewarding yourself with it.

Having a good healthy relationship with food means giving it the respect to be in the moment with it. Don’t be lost in guilt or lost in whatever distractions are out there, because there’s millions of them.

As one client says, “Make love to your food.” :)

R. Rest your fork and breathe. Put the fork down sister. Put. It. Down… And don’t forget to breathe. Expand your belly. Do it with me right now. Expand your belly… Breathe in deeply… And release… One more time. Expand… Release. Doesn’t that just feel so good?

To be able to completely digest, you need oxygen. Breathing signals to your body to relax, and for you to eat less and enjoy something you love the most, you must be relaxed.

Plus, going back to the whole, “treat your body like a guest” concept. When you are eating with a friend do you sit there and stuff your face, shoveling it in? No, unless you don’t mind looking like a sloppy pig. Eat as if you are eating with your best friend. Totally relaxed and savoring every aspect of your experience (in your mouth and in your environment).

In Wildly Alive Weight Loss we talk about channeling your Lady Of Leisure when eating. Your Lady Of Leisure is an incredible woman inside of you who often is overlooked, but for now, for the sake of time, just follow the L.O.V.E.R. acronym.

Chapter 5 - Tough Love

So to get you to *actually* follow through with this (not just read it and say, “Oh, that is such great information” and then go off into your life back into autopilot, having the same unhealthy relationship with food as you always have), I have created printable Food LOVER reminders for you <click here to access>. Tape these in places where you eat most often.

This is about snapping you out of autopilot, because you know what sister? Your natural habit is to eat in front of the TV. Eat and text. Eat while stressed. Eat while distracted. Just watch how natural and automatic it is. You’ll see.

But I don’t want that for you. I want you to finish reading this and actually APPLY what you have learned from me. Because remember - knowledge without action is completely pointless.

And if you want to lose weight, feel better and have more energy, you’ll do this. PRINT THAT OFF NOW!

Your body wants to be a food lover. She wants to feel relaxed around food, so she can do her amazing thang. She wants to *enjoy* that ice cream, piece of cake or chips every once in a while. She wants to taste it.

And the best part…

By you doing this, this world is a better place.

I know, before you think I have gone koo-koo for Coco Puffs, hear me out. Yes, I am a weight loss and lifestyle coach. Yes, I help women lose weight and feel amazing in their bodies, but what I teach is so much deeper than that.

Because here is the thing: when a woman feels confident and free in her body and isn’t all bound up in food-obsessive thoughts, her world lights up… And for that, everyone reaps the benefits.

• Her family reaps the benefits

• Her friends reap the benefits

• Her community reaps the benefits

• Every single person she comes in contact with

I have seen this in my life and want this for every woman. Could you imagine a world where EVERY woman is totally lit up? Magic, right? I see this happening.

What I teach isn’t just about “getting skinny.” This is about changing your life. I am giving you tools to sustain this. To not be tied to a diet or exercise program for the rest of your life. I am giving you back YOUR power.

Whoo… I am getting a little emotional right now. I don’t know if you can feel that.

You know why? Because I know how it feels to feel utterly powerless. To feel totally uncomfortable in your own skin and to wake up every day wondering how you are going to survive your abusive thoughts for another day.

Remember all those questions I asked you at the beginning of this book:

• Do you wolf your food down? ›› Do you give yourself time? • Do you sneak your food? ›› Do you act sneaky in other areas of your life? • Do you eat standing up? ›› Do you tend to over-commit yourself? • Do you often skip meals? ›› How often do you skip out on yourself? • Do you have a tendency to overindulge? ›› Do you often do things in

excess? • Do you often eat in chaos? ›› How much chaos are you attracting into your

life? • Do you often eat distracted? ›› Do you often distract yourself so you don’t

have to feel? • Do you often eat the same things over and over? ›› How often do you try

new things? • Do you get stomach aches from foods? ›› Do you feel like you are at war

with your body?

I am telling you, by you being a true Food L.O.V.E.R. and healing your relationship with food, you start to heal your relationship with your body, and it affects your life tremendously.

Print off the last page of this book and begin your healing journey. It’s so worth it.

You can do this.

I love you,

Nichole

(Time to FULLY COMMIT. Are you ready? All I want you to do is to Find me on Facebook and post this exact line to me: “I fully commit to myself and my body to be a Food L.O.V.E.R. for LIFE!” By publicizing something that powerful you are making a strong pact with the Universe (and me), making it almost effortless to follow though. I can’t wait to hear it.)

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