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In Bob Wilson’s artful and heartful playbook, you’ll discover how you can create
healthy, enjoyable, and sustainable changes in your life. You will come to
understand how each of your daily choices affects your body, mind, and spirit,
and how everything is interconnected.
Become Your Own Lifestyle Coach as You Learn 12 Essential Skills!
We'll explore the process of making lasting changes in areas that matter most
for you. You'll learn lots about yourself, discover ways to get back on
track when you fall back to old habits, and learn how to keep motivated to
achieve your dreams.
Explore visions of health and transform them into realities.
make the difference!
UPDATED 5TH EDITION ON 6-2-2013
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to become your own mindful and compassionate lifestyle self-manager
as you cultivate 12 essential skills that create life-long
well-being, a healthy weight, and a more vibrant friskiness.
The 12 Essential
Skills of Lighter & Free from the Inside Out
Beginning Your Journey: Becoming Aware of the Big Picture
Cultivating Balance in Your Life
Becoming Your Own Lifestyle Self-Manager
Discovering the Power of FUN: Celebrating Enjoyable Ways
to Be Active for Life!
Cultivating a Sustainable, Healthful Plan of Eating
Planning and Preparing Delicious Recipes, Meals, and
Snacks in a Hectic World
Eating with Awareness and Pleasure
Self-esteem and Self-nurturing: Developing an
Unconditional Friendship with Yourself
Seeking Support, Counseling, and Outside Resources for
Cultivating Daily Quiet and Personal Introspection Time
Learning How to Cultivate Lifelong Well-Being
Explore the Table of Contents:
TABLE OF CONTENTS Lighter & Free from the
and information piece:
Lighter & Free_Cover_revised-LOW
Me at 260 pounds — my
high school graduation picture. Top weight 400 pounds.
At my maximum, I
weighed about 250 pounds more than shown here on a hike I could not have
done before the weight loss!
About the Author
of Lighter & Free from the Inside Out
power, not will power!
“Someone who has been
there” wrote this playbook. I have kept off about 250 pounds for over 40 years
(I weighed 400 pounds in the 8th eighth grade!), and I have been in
recovery from alcohol and drugs for 25 years. My lifestyle behaviors were
out-of-control and unhealthy.
How did I make lasting changes?
I found that success at losing weight and keeping it off required learning a
series of new skills.
I am also a Registered
Dietetic Technician who has been in the field of Health Education for over 25
years and has taught non-dieting healthy living classes in Portland, Oregon for
This playbook and the
website share in a clear and simple way my journey
of transforming the root causes of my overweight, and they suggest that each
person can look into themselves and unravel their underlying patterns and sculpt
new beginnings. People who have struggled with weight relate easily to my
journey because it is their own story.
Every part of the playbook
nurtures hope that we all can transform intense self-destruction to loving
Bob’s overflowing wellspring of wellness
his personal story of releasing about 250 pounds over 35 years ago
and being drug-and-alcohol-free for over 20 years. Bob has helped
thousands of people discover and use their own inner wisdom to find
lasting solutions for their life challenges
What Bob’s clients say:
“Bob taught me the many aspects of
one’s life that can contribute to being overweight: stress,
boredom, anger, anxiety, lack of fun in my life, self-image
problems, and much more. Managing my life leads me to be
successful in managing my weight!” Cheryl R.
“Bob changed my head, heart, and body
in such a wonderful way. He helped me overcome a fear of change and
taught me to embrace it!” Claire V.
realized there won't be a quick fix to my weight problem. I use baby
steps, and I know I will get there.
Bob helped me figure out, one day at
a time, how to get what I need for myself and what will work best
for me.” Ron S.
Lovely Nurturing Nibbles Laminated Posters
What's the Payoff?
To purchase in
price of $28.50 includes FREE shipping & handling fees of about
$6.00 (in USA)!
To purchase the
PayPal payment option in USA
send me an E-mail
Bob Wilson at
My Playbook is also available on Amazon.
Be well and frisky,
Weight Management Coaching