Learn what it takes to truly create wellness. It is more than diet and exercise. It is a combination of mental, emotional, and physical habits, and you can easily learn how to create a lifetime of wellness by using these tools.

1. Create a Happy Body
The Golden Keys to a Lifetime of Wellness
Carol Merlo, M.Ed.

2. 1. What does it Mean to be Healthy?
• How does your body feel?
• What are your emotions like?
• How is your thinking?
• What are your energy levels?
© 2012 Carol Merlo, M.Ed. All Rights Reserved
2. What Challenges do People Have
with Maintaining Health?

3. The 8 Keys to Wellness Wheel
© 2012 Carol Merlo, M.Ed. All Rights Reserved
0 1 2 3 4 5 6 7 8 9 10

4. Developing the Mindset:
How to Get Out of Your Box
Often, the reason for this is the belief that we have to accomplish something huge and
that creates unrealistic demands on us and sets us up for failure.
Neurologically, creating change is stressful, Over time we tend revert back to our
original behavior because it’s more comfortable. That box feels just like a rubber band,
stretching out when you want to grow and then pushing you back into that same old
comfortable box.
© 2012 Carol Merlo, M.Ed. All Rights Reserved

5. Your Pain Will Push You Until
Pleasure Pulls You
© 2012 Carol Merlo, M.Ed. All Rights Reserved

6. Your Pain Will Push You Until
Pleasure Pulls You
© 2012 Carol Merlo, M.Ed. All Rights Reserved

7. Think about the last time you got 'fed up' with your health habits.
What caused you to decide to do something about it?
Focus on your Pain . . .
What will happen if you don’t change anything?
© 2012 Carol Merlo, M.Ed. All Rights Reserved
When you have tried new health habits, what has caused you to
'give up' and revert back to your old ways?

8. My ‘Why’ –
Find your Why
© 2012 Carol Merlo, M.Ed. All Rights Reserved
Why are you going to take on these
Tools over the next few weeks?

9. Reminder
Now, Let’s Build a Strategy for Creating Pleasure . . .
© 2012 Carol Merlo, M.Ed. All Rights Reserved

10. Self Discipline
© 2012 Carol Merlo, M.Ed. All Rights Reserved
Self-discipline is choosing between what you want now and what you want
most. Often it involves sacrificing the pleasure and thrill of the moment for
what matters most in life.
It is self-discipline that drives you to:
• Work on an idea or project after the initial rush of enthusiasm has faded
away
• Go to the gym when all you want to do is lie on the couch and watch TV
• Wake early to work on yourself
• Say “no” to foods that aren’t life enhancing.

11. Self Discipline
© 2012 Carol Merlo, M.Ed. All Rights Reserved
1. Where in your life do you currently have self discipline?
2. What factors affect your being consistent with self discipline in
those areas?

12. • Not ‘Wishful Thinking’ or ‘Woo Woo’
• Creates New Neural Pathways
• Causes New Thought Patterns
• Affects Your Ability to Create New Habits
Affirmations
© 2012 Carol Merlo, M.Ed. All Rights Reserved

13. • Present Tense
• First Person
• Emotional Content
• Sensory (Visual or Tactile)
• Positive Language
Affirmations
• Making My Body Strong and Flexible Feels Amazing
• I Easily Choose to Eat the Foods that Nourish & Protect Me
• I Am Full of Energy and my Mind is Calm and Peaceful
• I Listen to my Body’s Messages and Nurture it Each Day
• My Body is My Best Friend
© 2012 Carol Merlo, M.Ed. All Rights Reserved

14. © 2012 Carol Merlo, M.Ed. All Rights Reserved
Deadly Perfectionism
A Perfectionist will Give Up if
not Achieving 100% Success.
Unrealistic Demands on Self
Create TOXIC STRESS.

15. The objective here is that we have to realize we are going to do just the best we
can, and that will be good enough. I call that Strive for Ninety Five. You see,
reaching for 95% gives you a little bit of wiggle room. So allow yourself to do the
best you can and forgive yourself for the rest.
Find one or two things you can actually change and stick to. Look for the things
you can do on a regular basis to realistically achieve your goals and feel proud
of your accomplishments.
Strive for Ninety Five %
© 2012 Carol Merlo, M.Ed. All Rights Reserved

16. © 2012 Carol Merlo, M.Ed. All Rights Reserved
Ingestion Guidelines
• Eat foods that are low on the
glycemic index.
• Increase the amount of
phytochemicals and anti-oxidants
from the key Super Foods.
• Reduce processed foods
• Reduce refined carbs
• Increase fiber
• Eat essential fatty acids

17. Ingestion Strategy #1
SuperFoods
• Apples
• Avocados
• Beans
• Blueberries
• Broccoli
• Cinnamon
• Dark Chocolate
• Kiwi
• Garlic
• Honey
• Olive Oil
• Oats
• Onions
• Pomegranates
• Pumpkin
• Spinach
• Tea
• Tomatoes
• Turkey
• Walnuts
• Wild Salmon
• Yogurt
Also unrefined coconut oil, kale, raw almonds and algae/spirulina/chlorella
© 2012 Carol Merlo, M.Ed. All Rights Reserved

18. © 2012 Carol Merlo, M.Ed. All Rights Reserved

19. What Did We Learn Today?
© 2012 Carol Merlo, M.Ed. All Rights Reserved
• The Wellness Wheel shows your …
• Pain Will Push you Until _________ Pulls You
• Find your _____
• Self-discipline is choosing between what you want _________
and what you want __________.
• Affirmations Create New ____________ _______________
• Strive for ___________
• Super _____________

20. Based on What We Learned this Week,
My Action Plan is:
• Something I want to do
• Something I expect to be able to do this week
• Something Action-specific
It should answer these questions...
• What am I going to do? - for example, walking or avoiding snacks
• How Many or How Long - for example, walking 4 blocks
• When I will do it - for example, after dinner or Monday, Wednesday, Friday
• How often I will do it - for example, 4 times. It's better to have succeeded when you
say you'll do something 3 times rather than to feel you've failed if you've done it 6 times,
instead of 7. You’ll feel even better if you do it 7 times when you've said you'll do it 3 or
5 times!
© 2012 Carol Merlo, M.Ed. All Rights Reserved
Reminder: Schedule your coaching call during the week and bring
your questions. www.CreateaHappyBody.com