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Q3 (fun + play (volunteer through DEED (1, 2, 3, 4, 5, 6), European summer…
Q3
fun + play
European summer travel
London
Croatia
Boat with Emir
play tennis with Mario
volunteer through DEED
1
2
3
4
5
6
join a women's basketball league
bike to GW bridge
go hiking
plan birthday party
choose type
bar
ramona in greenpoint
royal palms in gowanus
ghost donkey in noho
dinner
send invites
create guest list
go rock climbing at brooklyn boulders
travel
short/weekend trips
new orleans
upstate NY lake
personal training
complete 40 sessions per week
take Saturdays off
schedule with
Niels
Erica
Kat
Abe
Tim
Paul
list services on building link profile
create simplified intake form
hire an intern
agency
outline guidelines
implement with Dustin
create programming template
hire 1-3 more trainers to work with
find software
for shared documents
booking sessions
text/email reminder
booking meetings/calls with trainers + potential clients
invoicing
create website
through the mvmt co.
receive media recognition/citing +develop new collaborative partnerships
use title - functional movement expert
make new connections
solidify connection with AnnaK from reiki
email Kate
ask specifically about contributing to The Chill Times
Soho House Fitness Programming
through Shiv from Innermost
programming
read + outline starting strength
develop schedule of programming updates
program all clients
create library of exercises
create programming template
read + outline practical programming
business ventures
create a work team
work with "executor" to complete business ideas + ventures
virtual assistant
consulting
fitness facility consulting
hotels
apartment buidlings
membership-based clubs
fitness/wellness/lifestyle programming
co-working spaces
membership-based clubs
wellness centers
beauty + lifestyle brand events
product-launch // press trips
as a fitness/wellness/lifestyle expert
connect with editors + authors from large online publications + print magazines
speaking engagements
podcast appearances
"cold call" emails to send to potential publicity collaborations
create a press kit that describes my background + qualifications for contributing
create a platform entitled "easy for you"
expand others through taking views/listeners on a start to finish journey of how the most successful women got their starts
travel
fitness trips
partnerships
with facilities in NYC
equipment brands
clothing brands
lifestyle brands
health + wellness + food brands
clean beauty brands
fitness activations for existing travel
partnership with koda sail
plan a few weeks out of the season to become fitness health + wellness centric weeks
program a base-line health/fitness factor into each week's trip
expanders
Cassie - fit escapes
soul wellness method
hotels with visiting practitioners policies + programs
themed trips
business + networking
curated groups in specific industries/positions
courses / lessons / objectives
act as an agency to create/plan trips
for NYC studios + gyms
curated group trips
to concerts
to festivals
to sporting events
SM
IGTV channel
categories
fitness
tutorials
philosphies
optimization
seek representation
create email mgmt @
themvmt.co
laurenschrammfitness.com
through a talent management agency
AIRE?
content
intuitive eating following hormonal/Ayurvedic/archetype guidelines
complete reading
idiots guide to ayurveda
the archetype diet
woman code
optimization
wardrobe
beauty/bath/household products list
budgeting
goal setting
virtual assistance
fitness programming
pre pre-natal guidelines/program for getting in shape
booty building
mvmt screen
self-programming
services
fitness modeling
create + compile content for a protfolio
research portfolios
optimization
wardrobe
goal setting
travel preparation
budgeting + financial organization
NYC-based
large groups/events
fitness/yoga instruction
Q+A's
pannels
brand collaborations
product/store launches
special days
holidays
moon cycles
private personal instruction
training
re-certify through NASM or ACE
yoga
certify for pre/post-natal yoga
group instruction
fitness classes
obtain group fitness certification
research online?
pre/post-natal
seminar-based talk
fitness classes
pre-pre-natal course
locations
apartment buildings
co-working spaces
work places
retail stores
manifestation
workshops
complete shadow
round 1
round 2
complete reparenting
purchase
round 1
round 2
subconscious beliefs to unblock
unblock the belief that life has to be difficult
unblock the belief that to receive + maintain romantic love, I need to be manipulative + in service to the other, and not authentically myself
unblock my attachment of worthiness/lovability to success/achievement
avoid settling for "close enough" circumstances in relation to my manifestations + what I'm calling in -- pass the tests
stick with daily reprogramming
place in afternoon or evening routine
complete on biomat
create running list of things to reprogram
weekly update/additions/ego check
manifestations
setting
understand that beliefs + values control every aspect of life
protocol
know your outcome
know why you want it
purpose provides drive
take massive action
know what you're getting
acute sensitivity to whether what you're doing is working or not
change your approach
tending to
lessons
relations
motivation
the reason we get into a relationship is to magnify human emotion
communication
receiving someone with hurt feeling
learn to respond to conflict (a cry for help) + blame by saying "how can I make you feel better (because I love you)"
in any communication with another human being is either a loving response or a cry for help
mental approach
recognize that our state affects a lot of the meaning we attach to certain things that happen
quality of life is the quaility of communication - the one with yourself. nothing in life has any meaning except for the meaning you give it, the meaning you give it determines how you feel, how you feel determines what you do and what you do determines your destiny
recognize that you are in control of your state by changing your patterns/habits + your physical stance (posture/tone/etc)
live under the assumption that no one is acting with bad intentions + receive situations considering how he/she was trying to advance or protect themselves
having hurt feelings
learn to approach painful/hurtful feelings by asking the other person to help you fully understand their motivation -- you will not be left to assume/assign meaning yourself, you're clearly communicating that you receive the action/words well, and you're not blaming the other person for the meaning you've assigned internally
meaning
my playing small doesn't make others big, it just lowers the standard
nothing in life has meaning except for the meaning I give it
what brings happiness in life is progress, not the achievement of a goal
when your current situation doesn't match your blueprint for life, unhappiness occurs
to become happy, you must change your blueprint, change your life, or preferably change both
blueprint is a projection of what you think you'll need to be happy + often we're very bad at projecting this
pain
all pain starts with a feeling of loss
focusing attention
focus on what you want and you'll get more of it. focus on what you fear and you'll get more of it
whatever you look for, you will find; the way we look for things, is to ask questions
interpreting emotions
anger - you have a rule that's been violated
fear - you have to prepare for something
tell your brain that you're prepared + move forward
every negative emotion is a call to action for change
hurt - an expectation you have + it has not been met
refocus on what your needs are now
improve communication of your needs/try to better understand the needs of others
frustration - message that what you're doing isn't working
change what you're doing
disappointment - you expected something to happen + it's not going to
let go + focus on what you want now
guilt - violated one of your own standards/values
make yourself certain you're not going to do this again
6 human needs
behavior
everyone has the same 6 needs, but people behave differently
engage in empowering/positive // neutral // disempowering/negative behaviors + methods to meet needs
choose between obtainable + sustainable methods of meeting needs
most people meet find solutions to meet needs that will work in the moment, but not longterm
we all have varying qualifications to feel that each need is met -- blueprint of life
value each need with a different priority
habits
anytime your mind perceives that doing/believing/feeling something meets at least 3 of your needs, you'll get addicted to this behavior
violence meets the 4 basic human needs of the personality
needs
4 basic needs of the personality
2 uncertainty
or variety
people that say they love surprises, only love surprises that they want -- surprises that they don't want, they'll call problems
3 significance
or uniqueness, importance, specialness
4 connection + love
1 certainty
everyone finds a way to meet these needs, no matter what
most meet these needs through problems
2 spiritual needs
these create fulfillment
very few people continue to meet these needs through constant growth + contribution which is where all joy can be found
5 growth
progress = happiness
anytime you achieve a goal + don't set up new goals to move toward quickly, you'll lose momentum + quickly will lose all happiness
the law of familiarity takes what was once a big dream, and turns it into something you're used to
6 contribution
problems
problems can easily be solved, the solutions can be figured out + action can be taken to make changes
the reason one would keep a problem is because having that problem is meeting some (but not all) of your needs
significance can be found anywhere, and most people find significance by having a significant problem
after a while, people get annoyed with someone that's always happy + successful
but, if you have large problems, no one can be upset with you because you're not competing with them
other's reaction to someone:
they have problems -- "I understand"
they don't have problems -- "easy for you"
we unconsciously learn to create big problems as a safety to avoid being rejected + to guarantee connection
problems allow us to try to deal with our deepest fears that we're not enough + we won't be loved by saying it's not me, it's this problem
most people meet the 4 basic needs through having/maintaining problems
significance of these needs in our lives
people will give up goals, dreams + values to meet needs
in your mind, you know who you are -- if a value is getting in the way of a need being met, you'll excuse your behavior
biochemistry
women/the feminine will die for love + connection
men/the masculine will die for significance
in creating change in your life, willpower never lasts, when something meets a few or more of your needs, the behavior becomes effortless
when something good happens, you want to share it with others becuase you can only feel so much yourself
goals
the purpose of a goal is not to get the goal, the purpose of a goal is the person we become in order to achieve it
what you get will never make you happy, who you become with either make you very happy or very upset
lessons in interacting with others
instead of seeing people's behaviors, you'll see their attempts to meet their goals
when people do stupid things, they're just starving to meet their needs
their method is not very effective, or it's effective short-term, not long-term
have the ability to have compassion for this behavior
education
sources of information
weekly podcast download
listen to podcasts in car + music only when working out
expose self to more Shaman Durek
avoid mainstream media consumption
fitness certifications
FRC
sign up
complete
onnit specialty certification
steel mace
sign up
complete
steel club
sign up
complete
pre/post-natal online certification
sign up
complete
metaphysical certifications
learn tapping
gala darling's course
receive thai massage level 1 certification
complete 20 hours of thai massage practice
schedule exam with Sarah
reiki
practice weekly with Oliva
complete/sign up for reiki 2
daily morning practice on self
breathwork
find certification
metaphysical information
moon phases
moon magic
ayurveda
idiot's guide to ayurveda
nutrition
tonics
the archetype diet
woman code
witchcraft
craft
divine feminine
wisdom rising
fitness information
anatomy
western
eastern
healing + care
rituals + practices
understand moon cycles + create routines/rituals
new moon
dark moon
full moon
sunday night ritual
manifestation update, changes + ego check
weekly scheduling + planning
invoicing
update lists to reprogram
memories
shadow qualities
download + prioritize podcasts
morning
kundalini practice
reiki
gratitude journal
aloe juice + vitamins + large glass of water
wake up 2 hours early
protection ritual
spay palo santo on feet + hands
envision clear white light around body for 60 seconds
review tasks + daily schedule
evening
magic wand list
future gratitude journal
30-45 min of reading
energy clearing ritual
coconut oil self massage
daily reprogramming
optimization practices
hire a virtual assistant
no tv
read 30-45 min 2x per day
turn phone notifications off
check phone a couple of times for day
spend no more than 2 hours per day on phone
energize
spend 1-2 hours in sun per day
volunteering
schedule 1-2 sessions per month
July
Aug
Sept
rest
soundbath
3 hour soundbath
monthly soundbath
July
August
Sept
spend 1-4 hours on biomat per day
take a day off of work
self-exploration
research + complete shamanic charges/power ups through Shaman Durek's teachings
physical being
fitness
performance
yoga 1x per week
new class 1x per week
refine workout routine
strength training 5-6x per week
goals
10 push ups
5 pull ups
aesthetics
25" waist + 44" hips
defined arms + back at rest
lean quads + increase glute size in relation to hamstrings
return to full function without pain
L glute
L shoulder
R knee
L wrist
R ankle
L hip
recovery + care
massage 2x per month
acupuncture 2x per month
intake with new practitioner
nutrition
habits
stop ordering take out
prepare all meals at home
stop ordering muffins/scones with coffee
minimize to max 1 coffee per day
eat only when hungry + stop when I'm full
eliminate emotional eating
foods to eliminate
alcohol
dairy
sugar
wheat
corn
meat
non-fructose sugar
possessions + belongings
organize + sort through all childhood belongings at mom's
wardrobe
find + purchase all items from the list
take photos of self with all outfit options on the list
create a print-out of all outfit options
home
create altar space in hallway
purchase meditation mats + cushion
purchase planters
peace lily
bird of paradise
artwork for above cabinet
find
purchase
install
clean out + minimize all bathroom/beauty products
purchase cabinet lamp
touch up paint
appearance + aesthetics
tattoos
complete designs
confirm contact with Lois
eyes
complete design
find artist
book for fall/winter
confirm placement
moon
complete design
find artist
book for fall/winter
confirm placement
floral patch
complete design
find artist
book for fall/winter
confirm placement
"you are the light"
complete design
find artist
jonboy
confirm placement
book for fall/winter
beauty
learn to complete makeup
for special occassions
for days/nights out
organize collection of make up + minimize belongings
skincare
facial
develop skincare routine
smile
orthodontist
wear all invisalign
appointment 7/25
health
gp doctors appointment
find practitioner on insurance
relationships
friendships
develop friendship with Chels
develop friendship with Olivia
develop friendship with Beth
skills
receive a compliment
unblock
that others are trying to manipulate me
that people are trying to hurt me + hold me back
unworthiness
script
"oh, that's very kind"
"that's so sweet, thank you for that"
remain present + in the moment with the person to be able to receive the kind words + experience the ability to respond with gratitude
develop strong relationships quickly
ask meaningful questions instead of "how are you?"
exchange information, make plans + follow up
develop rapport
people like people who are like themselves or how they would like to be
style is more important than substance initially
factors to mirror: words, tone, tempo, volume, posture, gestures, pacing, breathing, touch
develop friendships with neighbors
introduce self after 2-3 interactions
partnership
maintain emotional + physical independence within partnership
avoid defining myself based on partner's personality + actions
avoiding parternships
learn to transition unfit partnerships into friendships
learn to say no
learn to tell someone that I'm not +/or no longer interested without burning bridges or ignoring him
get clear + define manifestation list
course of miracles
our oneness with the oneness is the only comfort that there is + the source of this is God
when we are aligned in our thinking with the truth of God/who we are, we recognize that we are full and complete
the belief that you're separate
community
form/join a women's community
work
find a mentor
create community
attend okreal professional workshop
SM
network + meet new people at events
the mvmt co.
informational blog
content
answer basic fitness + wellness questions
have an FAQ page
have a landing page for questions
features
member spotlight
interviews
podcast/video style interviews
text interviews
recommendation guide
NYC
BKLYN
tutorials
fitness
planning workouts
frequency
weekly scheduling
time of day
where to begin
what to include
basic template
weight loss
strength training
bodyweight/at home
recovery
sleep
rest days
warm ups
how to structure
things to include
link to: specific warm ups for types of workouts
nutrition
determining hormonal imbalances
written test
blood test
shopping lists
elimination protocols
cooking/meal options
taking care of the body in other ways
cryo
massage
cupping
dry needling
acupuncture
colonics
biomat
meditation
sitting in silence
soundbath
infrared sauna
infrared blanket
types of fitness + cardio
tabata method
stretching to gain flexibility
strength training for hypertrophy
studio spotlights
barre classes
pop physique
physique 57
pilates classes
SLT
yoga classes
spin classes
soulcyle
boxing classes
strength classes
intense training classes
optimization
goal setting
setting time based goals
working backwards
setting deadlines/working toward a deadline
figuring out what you want
magic wand list
energized/drained activity list
problem/solution activity
write out all the problems you have and then determine what the best outcome or solution possible would be + what that would entail
determining your driving force/motivation
determining your "meaning"
making space for the goals
meditation
visualizing as complete
determining blocks
manifestation techniques
1 more item...
shadow work
listing out limiting beliefs
mindmapping
techniques/boundaries for sharing with others
organization
financies
calculators
investment
savings
rent
budgeting
home
bathroom cabinet
kitchen
cabinets
pantry
fridge
organizational methods
drawer dumping
planning for containers/storage
deciding what to keep
wardrobe
link to: online wardrobe course
creating a list
find visuals on pinterest
1 more item...
determining which activities/tasks you spend most of your time on
evaluating/minimzing what you currently have
options to donate/sell
outlining current belongings
shopping
creating a shopping list
1 more item...
comparing lists
determining where to save/splurge
budgeting + waiting for items to go on sale
2 more items...
working with the list wardrobe
adding to the list
keeping a printout/organized visual diary of the list somewhere easily accessible
to-do's
lists
daily task list
running list
weekly task list
bullet journaling
prioritizing tasks
actually getting things done
breaking down large tasks
finding your most productive time of day
delegating tasks to others
online courses + education
the subscription
launch
launch SM
hire intern/SM coordinator
create content
posts
videos
video editing software with music
images
word template to advertise
stories
word template to advertise
create schedule
schedule takeovers
daily themes
full site
content
the test
film
approve with experts
organize tutorial
compile exercises
body part guides
determine length of program
programming
programming templates
strength
weightloss
exercise library
exercise breakdowns
single exercise how-to perfect
series of regressions/progressions
finances
investments
monthly payment to IRA
July - $458
Aug - $458
Sept - $458
monthly payment to savings
July - $500
Aug - $500
Sept - $500
monthly payment to mom
Aug - $750
Sept - $750
July - $750
resolve IRS issue
finalize contract with E
receive $40k more
full payment to mom
general stream
concert
eat only when hungry + intuit dietary choices