Personal Training and Weight Loss For Curvy Goddesses

2 

How To Destroy All 

Of Your Excuses 

Creating A Sexy Curvy 

Goddess Bod By 

Grabbing Today By The 

Jewels! 

The Ultimate Curvy Goddess Guide To 

Combatting Procrastination 

By Diane Williams 

aka 

The Curvy Goddess℠ 

© www.CurvyGoddessWorkout.com Curvy Goddess LLC All Rights Reserved.

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Preface and Disclaimer 

Welcome, welcome Curvy Goddess! Thank you for visiting Curvy Goddess 

Lounge and grabbing your copy of How To Destroy All Of Your Excuses 

Creating A Sexy Curvy Goddess Bod By Grabbing Today By The Jewels! 

This is the ultimate Curvy Goddess guide in combatting procrastination and 

blowing it out of the water because seriously Curvy Goddess, you’ve got big 

plans for yourself. 

Right? 

You’ve got a body and health to re-create. So instead of feeling hopeless and 

feeling screwed that your health is on a downhill turn for the worse, you’ve 

got options. 

Now what will it be? More feelings of hopelessness, sitting and wondering 

how life will turn out for you or feelings of motivation fueled with action to 

turn those feelings of sadness, depression, and sluggishness into however 

you want things to look and be? 

Your future is bright Curvy Goddess and it’s time to bring that 

bright future to the present. 

Disclaimer: Note that the information provided in this book, How To 

Destroy All Of Your Excuses Creating A Sexy Curvy Goddess Bod By 

Grabbing Today By The Jewels! is designed to provide helpful information 

on the subjects discussed. This book is not meant to be used, nor should it 

be used, to diagnose or treat any medical or mental condition. For diagnosis 


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or treatment of any medical and mental issue, consult with your own health 

professional. The publisher, author, and company, Curvy Goddess LLC are 

not responsible for any specific health, psychological, physical needs that 

may require medical supervision and are not liable for any damages or 

negative consequences from any treatment, action, application or 

preparation, to any person reading or following the information in this 

book. 

This eBook may not be sold or given away. Unauthorized distribution, 

resell, or copying of this material is unlawful. The author and company 

Curvy Goddess LLC reserves the right to use the full force of the law in the 

protection of its intellectual property including the contents, ideas, and 

expressions contained herein. 


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Table of Contents 

Introduction 6 

Diane Williams aka The Curvy Goddess℠ 8 

Revealing the Mystery of Procrastination 14 

How Not To Be A Curvy Goddess 16 

The Treasure Chest of Jewels 23 

Putting It All Together 42 


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Introduction 

Hey Curvy Girl! Thanks for downloading this eBook on fitness, health, and 

weight loss procrastination. I know that it’s a huge problem for many of us. 

Procrastination can be chronic and actually will destroy so many 

opportunities to make dreams a reality. 

Do you sometimes feel frustrated and even hopeless with your weight loss 

and fitness plan? Sometimes you feel like not getting out of bed because 

you’re just so sad and disappointed about your efforts with losing weight 

and getting the fit and firm body you want. 

Your emotions about it are so intense and a part of you wants to really do 

something about it but you still find yourself putting off your new fitness 

and healthy eating plan. 

So even when you know that 

you really can’t put it off any 

longer and when your doctor is 

telling you that you need to do 

something about your health 

and maybe your weight, are 

you still postponing starting? 

It’s easy to procrastinate to avoid facing 

the truth 

You know it’s clearly in your 

own best interest, but you still 

are putting it off for another 

day, another year, and maybe if 

you don’t check yourself, you 

won’t start on it for another 

decade. 

What can happen in ten years? 


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The behavior is crazy and irrational, even ridiculous. But the more you want 

it, the more difficult it is to take action. 

Not a good feeling, right? 

You’re frustrated and angry with yourself, and the worst part of it all is that 

you don’t understand why it’s happening. 

You want to achieve more. You see your peers and maybe your friends 

making progress. 

You feel like a prisoner of 

your own doing, paralyzed 

at a standstill and you 

cannot see a way out 

although you clearly 

understand that if you just 

take the first step, that first 

small step, you would be 

free; free to create a body 

you want, create health for 

yourself, and an energetic 

and youthful spirit. 

Do you ever avoid what you need to do, even 

what you want to solve, by doing something 

that aggravates your problem? 

Whatever is getting in your way of moving forward toward your goal, there 

definitely are ways to make it happen. 

By the end of this book, you’ll understand what’s holding you back. You’ll 

find options and a practical plan to help you break free from this awful 

disease of stagnation. 


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Diane Williams aka The Curvy 

Goddess℠: My Story 

So if you’ve recently landed on the Curvy Goddess Workout Personal 

Training site you probably have no idea who I am and if you should even 

trust the information I’m sharing with you on these pages. 

Well, before I take any more of your time I truly think I should give you the 

option to make the decision whether 

Diane Williams, Creator and 

or not you should continue reading Founder of Curvy Goddess Lounge 

anything more about fitness, health, 

and Curvy Goddess Workout 

and healthy weight loss for Curvy Girls 

from me by sharing my personal story 

with you. 

My name is Diane Williams. 

I’ve been a full-time certified personal 

trainer working in Manhattan, New 

York training 100s of personal 

training clients during my 14 year 

career. 

I may have hit 1000 by now. 

And before that, I was a plus-size fashion model with the Wilhelmina 

Modeling Agency in NYC. 

I AM a plus-size woman and a FIT plus-size woman at that. 


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Yes. I am a plus-size personal trainer. And plus-size and fit can be used to 

describe a person. 

I do not care what other fitness professional say. 

And I do not care what health professionals say, but I believe that you can 

be curvy, even plus-size, fit, and proud. 

I’ve been a big girl all of my life, from childhood to my adult life. So this 

combination of being a plus-size woman who wanted to feel good in her 

body made me search. 

It took me a long, long time to find it. I had to go through a lot of trial-anderror. 

I had to find out what didn’t work and then what worked; a lot of crazy 

dieting and joining gyms. 


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I went through a bunch of 

personal trainers. And in the 

beginning of my journey by 

hiring a trainer I assumed it 

would be simple. He would 

know how to train me. I’d lose 

the weight and go on my way 

into the sunset. 

Many Personal Trainers are not wellequipped 

to train plus-size women 

But that didn’t happen. I went 

through 24 trainers. 

I assumed they were going to support me and be optimistic yet firm; kind of 

have a nurturing spirit and approach. But not so… 

Most weren’t optimistic and understanding. I sometimes felt I was being 

verbally abused. 

The conclusion at the end was: Most personal trainers don’t have the 

right knowledge and right approach to training plus-size 

women. 

So when I was far into 

my journey I learned 

so much. And I saw 

the dramatic impact 

that having a healthy 

lifestyle had on my 

body, mind, and 

spirit. 

So I decided to 

become a personal 

trainer myself so I 

could show other 


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Curvy Goddesses that incorporating a fitness and healthy lifestyle is for 

them even though all of the external messages seem to conflict. 

I knew nothing about physiology and program design but my desire to 

make a difference in women’s lives motivated me to learn what I needed to 

learn to be one of the top 10 personal trainers in a company of 3000 

personal trainers. 

So the combination of being a fit, plus-size woman, and a certified personal 

trainer gave me great insight regarding the fitness and personal training 

industry and an extra edge to 

help curvy women who 

wanted to create a healthy 

and fit lifestyle. 

It’s never a good idea to start running at 

full speed when you start 

The following is just a touch 

of what I’ve learned along my 

chosen path: 

1. Most personal trainers 

can’t handle “sensitivity” 

and crying. 

When a person is getting 

healthy and fit and basically 

going from a zero baseline and working toward a 10 in health and fitness a 

lot of stuff will surface. 

Issues will come up so there may be some crying going on. Transforming 

the body, mind, and spirit is messy business and amazing all at the same 

time. 


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2. High impact does not equal high intensity. 

For weight loss and turbo charged results, you definitely want high 

intensity but high impact will likely injure a Curvy Goddess before she is 

even close to meeting her fitness and health goals 

3. Many think how you look is a major factor in reaching success 

but really, it’s what you can bring to the table. 

As a personal trainer, my peers, mostly men, clearly thought that it was 

about looks and muscles. But it really was about honoring, appreciating, 

and placing my clients first and foremost and wanting great things for them 

and their lives. 

How may I serve? How may I help? 

4. Make the client feel good, reinforcing their positive progress. 

Rather than having clients see me as the drill sergeant and being fearful of 

my disapproval I created an environment to help increase their self-esteem 

and confidence so they could create their own miracles. 

5. Strength and resistance training trumps excessive 

cardiovascular training 

Cardiovascular training is overrated. I’ve trained women for about 14 years 

now and most of them come to me thinking that cardio is KING. 

Let me tell you. I’ve proven it to them that strength training is KING and 

will always be. What they want is not on the treadmill but in the stack of 

weights at the corner of the gym. 


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For a combination of fat loss and 

for adding firm curves to the body 

resistance training is where it’s at. 

It’s a powerful tool in re-shaping 

the body with firm, beautiful 

curves. 

Strength Training is where it’s at! 

All throughout my time with you, 

you are going to learn so much 

plus you’re going to actually apply 

and explore what you’ve learned. 

I’m all about knowledge AND I’m 

all about taking action too! 

Now onto the main event; learning 

what procrastination is, destroying 

it, grabbing today by the jewels 

and finally moving forward to 

make things happen. 

Are you excited? Because I am excited for you! 


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Revealing the Mystery of 

Procrastination 

When working toward achieving your goal of health and fitness for your 

curvy body, Curvy Goddess, it really is about attitude. A spirit of confidence 

and inspiration is ammunition to conquering challenges along your Curvy 

Goddess fitness, health, and weight loss journey. 

And one of the biggest challenges before and during your journey will be 

procrastination. It 

all begins with 

It’s all about the attitude 

attitude. What 

kind of attitude are 

you bringing along 

your journey? 

Are you a kick-butt 

kind of gal, Curvy 

Goddess? 

Can you envision 

what will be for 

you at the end of 

your journey? Are 

you excited and 

inspired by that vision? 

Or is that vision cloudy. Are you frustrated and really can’t see that you’ll be 

able to achieve what you want for yourself? 

My questions may seem strange but there is a reason why I am delving into 

this topic of attitude. 


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The kind of attitude that you have may likely be the root of what is causing 

the procrastination. 

Why would anyone take inspired action feeling like they can’t achieve their 

goal? Feeling frustrated, resentful, sad, and hopeless… 

Right? 


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How Not To Be A Curvy Goddess 

Do you know what you want for yourself? You may see people all around 

you achieving great things and you wonder why are they doing great things 

and I’m not? 

It could simply be because you don’t really know what you want. There isn’t 

clarity to what you want to make it happen. 

What are your priorities? 

What will make you 

happy? 

Setting Goals is the first step to achieving your goals 

and dreams and will surprisingly help you live a carefree 

life! 

Some of us enjoy 

being care-free and 

living for today and 

we also have a 

resistance to setting 

goals, but goal 

setting is crucial to 

achieving the body, 

health, and life we 

want to live. 

The process of setting goals doesn’t have to be boring or daunting at all. 

Sometimes when we hear the phrase “setting goals” we instantly become 

overwhelmed because we think we have to achieve great things through 

leaps and bounds. But not so, Curvy Goddess. 

Setting goals can be an inspired source of fun and action. Taking smaller 

steps may be the solution to achieving great things for you and your life. 


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Breaking up that big, juicy, and exciting goal, making it manageable can 

help you sustain the inspiration and motivation while reaching your goal. 

Now in the next section I’m going to cover major issues that prevent you 

from living a Curvy Goddess life. This is not about looking over the list and 

then beating yourself up if you have these certain traits or have taken on 

these bad habits in the past but it’s about striving to be your best self NOW. 

I Have To Be Perfect - People expect me to be this 

Have you ever met The Devil 

called Perfectionism? Are you 

smiling? You know what I 

mean. I’m sure. 

Perfection is the enemy of progress 

Have you met him lately? 

Has he possessed your body, 

taking over? 

So when you try to become a 

perfectionist, were you 

inspired, happy, stress-free 

and care-free? Or were you afraid of failing? Did the fear paralyze you from 

taking any action available to you? 

The idea of perfectionism seems so wonderful. You think that’s what you 

want. But it actually does the very opposite. It’s poison. 

Be wary of the perfectionist devil. It will stop you in your tracks leaving you 

paralyzed with fright and grief, unable to place one foot in front of the 

other. 


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How Did She Get That and I’ve Tried, But Nada? 

Comparing ourselves with others is another bad habit that can paralyze. Oh 

so this celebrity has a closetful of Louboutins so you have to have them too? 

Is that really what you want? Or have you even given good thought to what 

you really want in your life? 

Why is it that you want what your neighbor has? What does that mean to 

you? 

Often, we barely endure 

self-inflicted blows to 

our self-esteem and 

confidence when we 

think that others are 

smarter, better 

educated, more 

attractive, have better 

bodies. We associate 

those things with being 

better than we are. 

This is the worst kind of 

thinking that you can have when you want to achieve your goals and your 

dreams, Curvy Goddess. 

We all are special and unique. We all have special strengths and gifts. And 

when you finally focus on how beautiful and special YOU are caring about 

what your neighbor has will no longer be an issue nor will you spend your 

precious time on that nonsense. 


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Me? Ask? Oh No, I Just Can’t Do That 

Some of us Curvy Goddesses are loners and/or are givers and it’s quite 

difficult for us to ask for help. I admit. I am one. Are you too? 

But there are amazing benefits to finally reach out although you may risk 

having people seeing you vulnerable. But the risk is completely worth it 

because you receive gifts that could never happen if you did it all alone. 

You get to create special relationships with people who have better skill sets 

so you can reach your goals faster. You also are able to create accountability 

which will help you prevent procrastination. 

Here are some ways to ask for help along your fitness, health and 

weight loss journey: 

‣ Hire a personal trainer to help you reach your goal 

‣ Find a workout buddy 

‣ Ask your friends when you socialize for support by not pushing food 

on you 

‣ Visit CurvyGoddessWorkout.com for personal training fitness and 

health information exclusively created for curvy women. 

It’s obvious that your big, juicy goal would be more enjoyable if you had 

cooperation and a network of your favorite peeps supporting you. 

I Just Have No Time! 

Some of us find it very difficult finding time to work toward our fitness and 

health goals. Believe me! Being a personal trainer for over 14 years now, I 

know all of the factors in why people aren’t accomplishing what they want 

to accomplish. 


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But I know for sure if the desire is greater than the problem, a Curvy 

Goddess will blast through that challenge like it’s nothing. 

Time is a challenge for many but the real issue is not being able to prioritize 

and manage the time you do have. 

Remember, we all have 24 hours in the day. Setting priorities and 

managing time are skills that can be learned when you have an enthusiastic 

and open desire for change. 

All of my personal training clients hire me as their personal trainer because 

their time is precious. They are super busy. They do not want to spend the 

time trying to figure out program design and everything that one needs to 

know to get an effective workout and fitness results. 

I Can’t Do This - I Feel 

Horrible and 

Undesirable 

Oh my goodness, That scale will suck 

what’s left of your confidence right 

out of you 

Do you lack confidence, Curvy 

Goddess? Why is that? Is it 

because you’ve tried and tried to 

lose weight and eat right and 

exercise but you seem to fail every 

single time? 

I can understand how that can 

block your confidence and feeling 

that you are incapable. 

But you are deserved, and you are 

so smart and fortunate to have 

stumbled onto the Curvy Goddess 

Workout Personal Training site 


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plus you have me to help and guide you! I truly have the knowledge and 

skills as a certified personal trainer and also completely understand your 

situation because I am curvy woman myself. 

So for every action there will be a little surge of confidence infused into 

your spirit. Each action builds onto one another and sooner than you know 

it, your confidence will soar. Doubting yourself will be left in the past. 

But the most difficult part of this is taking action while you’re not your 

confident self…just yet. 

Not Willpower and Discipline but Inspiration 

I think most of us think we lack willpower and discipline which keep us 

from acting and keep us stuck in the ‘yuck’ of procrastination. Honestly, I 

flinch at those terms. 

Willpower… 

Discipline… 

I’m all about inspiration, fun, exploration, and discovery. 

Could you imagine Curvy Goddesses all over the world using willpower and 

discipline to move mountains? Ewww. How boring! 

We are magically powerful women. 

Inspiration, enthusiasm, exploration, and vision are our genius! 


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When we bring these elements with us on our journey we are likely to move 

forward no matter how small the steps are. Moving forward foot by foot or 

even inch by inch is what counts. 

Saying to yourself, “When ___________ , (I win the lottery, I have more 

time, I retire, January 1 arrives…) I’ll be ready to start.” will be history 

because again, the elements of inspiration, vision, enthusiasm, and 

exploration are with you. 

The process will be extremely rewarding. You’re not waiting for the goal 

because that is the only reward you’re going to get but the process will be 

one amazing adventure! 

And being responsible won’t be that one thing that will have to be but you 

want to be because you want to OWN IT! 

So we’ve covered the major elements in what may be creating the 

procrastination in your life which will block you from your best Curvy 

Goddess self. 

We are magically powerful women. Inspiration, 

enthusiasm, exploration, and vision are our genius! 

And now it’s time to 

reveal the jewels and 

gems in the treasure 

chest that will help you 

shine the glimmer and 

light on 

procrastination and 

destroy it. This will 

finally help you get 

inspired with your 

dreams and goals, 

grabbing today by the 

jewels! 


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The Treasure Chest of Jewels 

Now it’s time to blast that procrastination monster out of the water because 

no longer will you stand still and let your life go by you. It’s time to take the 

necessary action to finally set yourself free and LIVE your healthiest and 

fittest Curvy Goddess life available! 

Time to uncover the gems and jewels 

Self-Esteem 

Procrastination always 

has two elements: the 

task you’re putting off 

and the internal forces, 

feelings, and thoughts 

that are causing you to do 

so. The more you deal 

with your inner 

“demons,” the easier it 

will be to take action. 

The gem of self-esteem 

First on the list of these 

inner demons is selfesteem. 

Feelings of guilt and worthlessness fuel procrastination. 

When you start to get things done, you experience these feelings less and 

less. You actually feel more confident and capable the more you take action 

and accomplish your tasks, Curvy Goddess. 

During your time on your fitness and weight loss journey you will meet 

various obstacles and challenges. And when you do it’s time to “handle it”. 


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Having self-confidence and self-esteem helps us to do that because it helps 

us develop resilience and the belief that you can succeed despite barriers 

and these challenges brought into your life. 

Self-esteem can grow or it can diminish and it depends on your decision to 

move forward and deal with these challenges…or not! You make the call. 

So, what is self-esteem? The most important component of self-esteem is 

internal. It’s the ability to like and accept yourself with all your strengths 

and weaknesses, and in spite of the mistakes you make. 

And along this journey I will be with you, constantly reminding you that 

you are worthy and deserved of all of the good things in life. You have the 

power and capability to create those wonderful things and experiences in 

your life. 

You are a Curvy Goddess. You are not underneath anyone else in life. And 

this is not an ego-driven statement. This is not a statement that you are 

superior than other human beings. But I 

sometimes wonder if you really believe 

that you are amazing and beautiful. 

I am here to tell you that you are. You are 

unique, special, important and vital to 

the wholeness of this world. 

A HUGE component of self-esteem 

comes from the reflection of ourselves 

that we get from other people and the 

media. 

And we both know that our image is not 

popular in mainstream society. So while 


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I’m creating a positive platform for Curvy Goddesses around the globe I 

understand that there is this constant message that Curvy Goddesses are 

receiving from magazines, TV, and other media platforms expressing to us 

that they would rather have us be invisible and be ashamed of our bodies 

and that we are lazy 

…and fat is ugly. 

Can you see how amazingly hurtful and damaging it can be to your spirit 

when these messages are being absorbed on a moment to moment basis? 

Well, it’s obvious that depending on outside sources to give us our selfesteem 

would be CRAZY TALK! 

So how can we deal with this? Fighting by hollering and picketing and 

trying to force them to stop seems impossible and would be draining to our 

souls. 

So your job is to create and build a solid foundation of internal 

self-esteem. The key is to be conscious and aware what’s going on with 

your thoughts, what are you saying to yourself and then take action based 

on that awareness. 

‣ Be aware of looking for others’ approval when on your journey. Even 

if we end up together as client-personal trainer/fitness coach it’s not 

in our relationship contract that states you need to seek my approval. 

‣ Are you doing this for yourself or for others? 

‣ What are your own standards? 

‣ Is the goal to be healthy, fit and a firm Curvy Goddess and to build 

upon your assets or to become a media/societal beauty standard? 


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‣ Is there conflict between what you really want to do and getting the 

approval from others? 

Next, here are some powerful actions and tips that you can take 

to increase that Curvy Goddess powerful confidence and selfesteem 

and decrease your tendency to procrastinate: 

‣ Be aware of your self-growth and development 

‣ Take the initiative 

‣ Knowing what you want and own it! 

‣ Drown out the negative inner voice with some Love Talk 

‣ Take action in spite of how you feel at the moment 

‣ Always focus on your physical and emotional care. 

Here's one non-negotiable law for living the life you’ve dreamed about. 

Self-confidence and self-esteem are essentials to our well-being. 

It's not selfishness; it's just the very opposite. 

Dealing with Inner Negativity 

You may not be aware of the constant inner negative conversation that 

keeps influencing your attitude and spirit. But it’s true. 

Science has shown though, that the vast majority of our thoughts are 

negative, and a lot of those thoughts are about ourselves. It's natural that 

this is true because these thoughts are an accumulation of judgments we 

received in childhood, from our peers, parents, teachers, and eventually 

from ourselves. 

These thoughts are even more frequent when we're feeling vulnerable or 

facing obstacles. 


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How many times have you said things like these about yourself? 

‣ "What a stupid thing I did! 

‣ "I'm ugly… lazy… stupid… a failure." 

‣ "This is too hard! I can't do it! " 

‣ "I have to do this!" "I ought to…" "I should…" 

‣ "Everything depends on this!" 

All of this self-talk puts pressure on us, unnecessary pressure. This is the 

inner saboteur at work. The way to combat these messages is to see them 

for what they are, unreasonable and irrational. Being aware of them is the 

first step. 

Can you see how they can interfere with your ability to succeed? 

The next step is easy and even fun. 

Start talking back to those thoughts. 

Yes, You Can 

Say things like: 

‣ "It's okay to make mistakes. 

I’m a human being and love 

being one." 

‣ "I'm not stupid, it’s just 

something new for me. And 

I’m actually doing it!" 

‣ "This is not too hard – I just 

have to take it one step at a 

time." 


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‣ "Everything does not depend on this. If this doesn't work out, I'll find 

another way. I have endless options.” 

So here is the deal. Since having a constant negative conversation will chip 

away and destroy your self-esteem it’s time to do something about it. 

The next step is to reinforce your self-esteem and confidence 

with some positive thoughts about yourself. 

It takes some practice to making it a habit but I think starting with being 

aware of when you’re talking negatively about yourself and the 

world and then internally say, “STOP!” 

Now start with the positive self-talk. These positive thoughts and 

actions reinforce your positive feelings about yourself. 

I know that this may sound strange but there is a purpose for the negative 

self-talk. It tries to protect us from taking risks and prevents us from facing 

our fears, preventing us from getting hurt, but it also puts up barriers to 

opportunities, challenges, and changes that would create an amazing life. 

Now think about this, Curvy Goddess. 

Read this carefully… 

Research has shown that four out of five of our fears never 

materialize. 

Now the fears and challenges in life that do materialize are the ones you 

definitely can handle, especially after you build your action muscles over 

time which will build self-esteem and confidence! 


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Fear is powerful! It can cause procrastination in all areas of life, Curvy 

Goddess. We all have fears; the difference is in how we handle 

them. 

Here are some strategies for managing your fears: 

‣ Take some small risks at first. For instance, instead of going to 

the gym, find a smaller fitness, more private studio that is less 

intimidating. 

Maybe find an all-women’s fitness club. But what’s important is after 

you take action notice the feeling 

of well-being when you went 

through with it. 

Being wrapped up in your fears can 

paralyze you 

‣ Talk to people you 

trust about your fears. It’s 

amazing what “spilling the 

beans” about your fear does to 

your spirit. It almost has a 

cleansing, renewed affect. 

Make sure you divulge your 

“secret” to someone who is 

empathetic and understands 

through and through. You don’t 

want to tell a jerk how you feel. 

‣ Allow yourself to feel 

the fear. Then talk to the fear. Watch it recede, fade, and maybe 

even disappear. And then enjoy your feeling of satisfaction knowing 

that you made that happen. 

‣ Gradually increase the size of the risks you take, while 

keeping those risks reasonable, not irrational. 

So you say you want to lose 30 pounds in 30 days for your 10 year 

High School Reunion. Say what?! I see a train wreck about to happen 

around this goal. 


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You will experience fears and anxiety for the next 30 days after you’ve 

set an unmanageable and unreasonable goal. It will take away from 

the focus on your target. 

The main objective is to set goals that will challenge you…just a little 

without setting yourself up to fail right when you leave the starting 

gate. 

Handling fear is not easy for any of us. But easy is kind of boring. Right? 

Facing our fears will lead you to Curvy Goddess Warrior Legend fame and a 

more fulfilling, inspiring, and adventurous life. 

Inspiration, Enthusiasm, and Desire 

Of course, life is not always party time but there has to be some degree of 

excitement and inspiration in order to overcome procrastination. And it's 

also obvious that you need some desire in order to want things to change so 

that you do follow through on your 

Ignite your inspiration 

fitness, weight loss and health goals. 

You very likely have some degree of 

desire in general or you wouldn't be 

reading this. If you can't come up 

with any inspiration and desire in 

regard to a certain goal, then it 

means that the goal isn’t big and 

juicy enough. 

Pinpointing the juiciness and 

inspiration from your goals is crucial 

in generating the right amount of 

enthusiasm and desire when 

embarking on your fitness and 

weight loss journey. 


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Try these exercises to increase your inspiration, enthusiasm and state of 

adventure: 

‣ Try something that you never tried before – Invest in 

yourself and reach out and ask for support from an 

experienced personal trainer for your weight loss and 

fitness journey. Maybe even try a new health restaurant. 

When you want to say something you know you should, but were 

afraid, SPEAK OUT and SAY IT! 

Curvy Goddess, Time to unveil and be visible to the world. 

‣ Do something you really don't want to do but have to do. 

This can be anything – something small is fine. The idea is that you 

do it so you will feel pumped at the end because you did it! 

Examples: Walking a couple of blocks after dinner. Drink a glass of 

water. Eat a plate of vegetables. 

‣ Find a way to say something nice to someone. Make a genuine 

compliment. It can be any small thing you can think of. 

It not only benefits that person but the positive energy will transfer 

over to you too! 

These are all small steps, as you can see. You can and should substitute as 

many small steps as you can think of. 

The point is that you're building inspiration and feel-good vibes. This in 

turn builds your self-confidence. You begin to realize that you can depend 

on yourself to follow through. 

Self-Assuredness and Decisiveness 

What is self-assuredness? And why are some people so much better at 

being self-assured than others? 


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How can we be self-assured without being inconsiderate of others, 

aggressive, and overbearing? 

Acting self-assured can be confronting and threatening to others so it can 

create conflicts in a Curvy Goddess who isn’t used to being this way. 

But how we behave stems from a combination of our beliefs and values, our 

attitudes, our thoughts and feelings, and our self-esteem. 

It comes down to choosing the way we will behave in order to get what we 

want. 

We have basically four choices: 

Taking the opportunity to flex our 

decision muscles 

‣ first, being self-assured 

‣ second, being aggressive 

‣ third, being passive 

‣ fourth, being indirectly 

aggressive (passive-aggressive) 

or manipulative 

Many of us use more than one of these 

techniques, and while we probably 

know that the first choice is the 

best choice, many more of us 

don't know how to go about being 

decisive and self-assured. 

Being self-assured means 

acknowledging our needs and 

asking in an open and direct 


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manner for those needs to be fulfilled. 

It implies respect for the people we’re asking, respect for ourselves, and 

respect for the task at hand. If our needs in this particular situation are not 

met, it is not a blow to our self-esteem because our self-esteem is not based 

on the approval of others. 

Being self-assured and asking what you want is not always the easiest 

behavior choice, but it is the one most likely to get what we want. It is the 

win-win approach. 

Being aggressive is often a compulsive overreaction; it’s 

competitive and leads to a win-lose situation. 

Being passive is negative behavior with negative results. It creates 

victims who allow other people to decide their fate. But the truth is that 

those people are victims of their own passivity. 

The indirectly aggressive (passive-aggressive or manipulative 

approach also rises from low self-esteem. For these people it’s safer 

to control and manipulate rather than face confrontation and the possibility 

of being rejected. 

This behavior shows a lack of respect for the initiator and the other people 

involved. Manipulative behavior can be effective, but the cost is continued 

low self-esteem and confusion on the part of the people the manipulator 

interacts with. 

There are some techniques you can use to maintain a selfassured 

attitude without being too aggressive or too passive. Try 

some of these to keep you on track. You don't need to use all of them; use 

the ones that work for you in a given situation. 


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Know what you want. Be specific about what it is that you want. Clarify first 

in your own head and then be prepared to ask for it specifically and directly. 

Repetition can be a handy tool. Stay on track by repeating your simple, 

clear request. This technique prevents you from being manipulated or 

getting off-track. 

If you're dealing with the manipulator, acknowledge that you 

hear what they are saying, but repeat your own simple, clear 

request without allowing yourself to be manipulated or 

becoming aggressive. 

Remember, your best solution is a win-win for you and the others involved. 

The way to achieve this is to be clear in your own mind about the ideal 

outcome, a realistic outcome, and a fallback position (bottom line) for you. 

Some people find it helpful to disclose their honest feelings 

during the interaction. For some people this alleviates guilt and 

anxiety. 

Remember that being self-assured often involves some negotiation and 

compromise. It's about not being aggressive or passive or manipulative. It's 

about the win-win for everyone involved. 

Anger, Frustration, and Resentment Management 

Few things encourage procrastination better than anger, frustration, and 

resentment yet these feelings are inevitable in life and in projects. The first 

thing you must do is recognize when you feel these things. 

Many of us, Curvy Goddesses are just so skillful at hiding how we feel from 

others that we become masters at hiding these feelings from ourselves. 


35 

The first thing is to find out why you’re 

frustrated… 

Now that is a problem. 

Because when you can’t be in 

complete control the anger, 

resentment, and frustration 

comes out in the freakiest 

ways. 

show themselves in other ways. 

It is usually revealed in an 

overly aggressive or even in 

passive-aggressive ways. That 

is usually a problem because 

the anger and frustration 

One of these ways is to discontinue whatever we’ve started. Another 

outcome is that we show our anger toward other things or people that are 

unrelated to the real cause. All of this is unproductive. 

So how do you change this kind of behavior? 

First, recognize your frustration. 

After that, decide how to handle it. You could walk away from the 

situation until you feel you're in control of your emotions. You could 

channel that frustration into finding other solutions for the problem. Or 

you could find other projects to work on temporarily. 

Next, find a productive way to release your anger and 

frustration. It might be through working out that will help release a lot of 

the anger and frustration or going for a massage. 


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Pay attention to what causes you anger and frustration. Try to 

make sure that you're separating your current anger from past situations 

that cause anger. 

One thing that many of us do is bring old anger that has been 

dealt with to new situations. Find a way to deal with anger and 

frustration as they appear. A good idea is to come up with solutions in 

advance and what not to do is going to the refrigerator or calling pizza 

delivery to try to manage and deal with anger. 

Since we know for certain that the feelings will come up again, channeling 

them in a positive way will produce the best outcome. 

Stress Release and 

Self-Care 

Another enemy of 

productivity, closely related 

to frustration and anger, is 

stress. Stress is our 

body's way of letting us 

know that we are 

confronting something 

beyond our coping 

ability. 

On a physical level, much less an emotional level, our instinct is to flee. This 

is the point where many of us give up on our fitness and weight loss goals 

and mask with thoughts of not having time because we feel overwhelmed or 

just saying that “it’s not a good time right now.” Well, when is it ever a good 

time to start on a fitness and weight loss plan? 

Again, a lot of us have a tendency to ignore stress until it causes major 

problems physically and emotionally, in all areas of our lives. 


37 

Symptoms of Stress 

The symptoms of stress can vary from person to person, but you need to 

know what the symptoms are for you so you can deal with them when it 

happens. 

‣ Physical symptoms – heart palpitations, nausea, muscle cramps, 

colds, infections, fatigue, body aches, and indigestion 

‣ Emotional symptoms – mood swings, irritability, tension, anxiety, 

and powerlessness 

‣ Behavioral symptoms – accidents, inferior job performance, 

overeating or not eating, lack of concentration, general exhaustion 

‣ Mental symptoms – indecision, memory failure, worrying, loss of 

perspective, lack of empathy 

Get to know your unique signs of stress and recognize when you’re 

experiencing them …the sooner you do, the great chance you won’t veer off 

track from your fitness and weight loss journey. 

Causes of Stress 

Knowing the factors that cause stress will help you anticipate when you 

might be experiencing them. 

We have different levels of stress tolerance, and many times different types 

of stressors can combine to cause serious stress. The four types of stressors 

are 

‣ Situational stressors – these include unexpected situations, 

change, bad news, heavy workloads, and negative environmental 

factors 


38 

‣ Life events stressors – these include marriage, divorce, death, 

birth of a child, moving, ill health, and financial concerns 

‣ Stressors caused by others – these include unreasonable 

demands by others, unreasonable expectations from others, and a 

negative atmosphere at work or at home 

‣ Internal stressors – these include perfectionism, unreasonable 

expectations from ourselves, feelings of inadequacy, unmet needs for 

acceptance and love, and the need to control 

Stress can be debilitating and lead to many physical problems including 

body breakdown and excessive and sudden weight gain if you ignore the 

signs. 

The way to handle stress is to recognize it, interrupt the pattern, and use 

the tools available to reduce it. 

In order to recognize stress in your life, ask yourself these 

questions: 

‣ What's causing my stress? 

‣ When does this happen? 

‣ Where does it happen? 

‣ What symptoms do I show? 

‣ Why do I react this way? 

‣ What can I do to reduce the stress in the situation? 

Once you recognize that you're feeling stress, come to terms with those 

feelings. Don't run away from your feelings but accept them as signs that 

are showing you the need to take action. 


39 

There are many ways to de-stress 

Take responsibility for the 

situation. You might not 

have created it, but you 

need to take responsibility 

to face it and create the 

best possible outcome for 

yourself and possibly 

others. 

Take the time to do what 

you need: some free time, 

saying no to demands, 

self-care. 

Develop a support network. Let your friends know when you need them, 

and make sure they know that you're grateful for their help. 

Take a good look at your lifestyle. What changes do you need to 

make? 

‣ Make the time for some exercise and some relaxation 

‣ Eat a healthy diet 

‣ Don't smoke 

‣ Drink moderately 

‣ Think positively and handle your negative inner thoughts 

All of these things that you build into your lifestyle will strengthen you and 

protect you from physical and emotional dangers of stress. 


40 

The serenity prayer is an awesome piece of wisdom and 

wonderful for dealing with stress. 

“God grant me the serenity to accept the things I cannot change, the 

courage to change the things I can, and wisdom to know the difference." 

– Old Irish Saying 

The Art of Organizing and Planning 

The feeling of overwhelm is a major cause of procrastination. It is so 

uncomfortable and stressful that it can cause you to put off 

continuing on your fitness and weight loss journey and flee from 

your fitness and health goals faster than just about anything else 

will. 

The good news is that prioritizing, organizing, and planning – tools that can 

easily diminish this feeling – are not that difficult to learn. 

I know that you know that old expression:" How do you eat an elephant?" 

"One bite at a time." So taking small steps forward goes a long, long way 

over time. 

We all know that breaking things down into parts makes sense. It makes 

difficult things easy by putting them in order that makes sense so that you 

can address each step and go on to the next one. For some of us, it's difficult 

to do. 

So here are the steps: 

1. Know what your fitness and weight loss goals are. Make them 

big and juicy. 

2. Have a thorough knowledge of what it’s going to take to 

achieve your goal. 


41 

3. Know all the resources needed that will support you to help 

you meet your fitness and weight loss goals. 

4. Give yourself some flexibility and patience with the 

deadline. The journey is not a straight line but made up of many 

squiggles. 

5. Understand that unexpected obstacles and challenges will 

probably show up so build in some time to resolve them. 

6. Take the time to make the best plan you can come up with. 

But make sure not to write the plan down in stone and freak out if 

what happened in real time didn’t occur in the plan. 

7. Move forward consistently and steadily by avoiding extreme 

diet and workout programs. One of the major objectives while 

working toward your big, juicy fitness goals is that you want the 

whole process to be sustainable. 

You want to move forward consistently and steadily. So it doesn’t 

make much sense going to extremes with dieting and working out. 

You definitely want to challenge yourself with the exercise but 

working out excessively and going beyond your fitness level especially 

when starting is a formula for failure. 

I know. It seems kind of boring but believe me, you will be challenged 

many times along your journey without you having to create more 

challenges for yourself with starvation and with hours of exercise 

torture. 


42 

Putting It All Together 

So now that you have all of your jewels and gems in your treasure chest you 

can proceed with me on your fitness and weight loss journey and really deal 

with procrastination. 

I created the Curvy Goddess brand because I felt such a deep, heartfelt need 

to express to you how special and unique you are. And that I know many of 

us Curvy Goddesses have a desire to get fit and healthy and get it “tight and 

right” and still have a fullness and strength to our bodies. 

Not all of us want to be a size 2. 

So it seems although most of us Curvy Goddesses want to be full-bodied it 

doesn’t mean that we want to be unfit and unhealthy. And most personal 

training fitness and health programs are geared to getting us skinny and 

placing us on starvation diets and having us work out in ways that would be 

too extreme, especially for some of us who are just getting started on a 

fitness and weight loss journey. 


43 

It doesn’t have to be this way. The whole Curvy Goddess Workout Personal 

Training fitness and health experience can be re-created into something 

different and positive, creating strong Curvy Goddesses across the country, 

getting in-shape through solid fitness training exclusively designed for the 

Curvy Goddess and eating healthy…TOGETHER. 

The process doesn’t have to be a struggle to get to our fitness and weight 

loss goals. 

So with this complete vision in mind, I would like to make an official 

announcement that I am, along with my Curvy Goddess brand are 

completely committed to changing the minds, spirits, and bodies of Curvy 

Goddesses across the country. 

Curvy Goddess Workout Personal Training Fitness and Weight 

Loss Programs: 

‣ Help inspire and give you focus on your fitness and weight loss 

journey 

‣ Encourage support and get the help for you from your guide and 

friend, Diane Williams aka The Curvy Goddess. (That’s me) 

‣ Keep you accountable helping you see results 

‣ Give you powerful and intense shots of motivation on your road to 

new beginnings or your continued fitness and weight loss journey 

‣ Destroy your habit of procrastination and help grab today by the 

jewels 

STAY TUNED for more information from CurvyGoddessWorkout.com that 

will get you on your path to a healthy, fit, and happy Curvy Goddess Life! 


44 

Curvy Goddess Is Celebrating YOU!

Personal Training and Weight Loss For Curvy Goddesses

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