GOYB (Get Off Your Butt) Exercises

Week 1

As I said in my introduction video, The Wing Girl Method system requires you to
take action. Unlike other systems that provide you with tons of theory and
reading material that keep you stuck in doors and secluded from the outside
world. This system only works if you get off your butt and take action.

There is a myth about confident people. Many people believe that confident
people walk through life without ever having doubt or fearing rejection. This is a
false myth. The truth is that confident people just have a large tool belt filled that
they can pull from at a moments notice. It makes their down moments not get
too down and help them bounce back much easier.

The GOYB exercises are tools for your tool belt.

This week I have 6 GOYB exercises for you.

1. The Brain Dump

These exercises are meant to be fun. Doesn’t mean they’re going to be easy ;-)
but they’ll certainly be fun and I promise they will lead you towards winning with
women.

A man women want, is a man that can push himself. Men who are stagnant are
dull, unexciting. Men who strive for greatness and do the work are men that
women want to be with. You’re about to become one of those men!

I am here to assist you at any point and will help you navigate through these
exercises. Ask me questions. Send me video’s of yourself doing these exercises.
Whatever you want, I’m here to help!

Email: [email protected]
GOYB (Get Off Your Butt) Exercises

1. The Brain Dump

I believe that floating thoughts can be your biggest enemy in life especially with
women. Any idea that is stuck in your head that you don’t allow out is simply a
floating thought that will continue to grow and morph till you are in a negative
tailspin.

If you can get your floating ideas out of your head by using your words or by
getting them out on paper, they become real and then you actually deal with
them. In your head they are safe but are hurting you. On paper you can
rationalize them and address them.

A few years ago I started to get panic attacks. Which was strange, because at
the time I didn’t even realize I was panicked. Turns out I was and it was effecting
everything in my life.

I did the exercise I am about to give you and it was the best exercise that I ever
did. It allows all the floating thoughts in your head to step into reality for you to
face and deal with head on. Scary but powerful.

Here’s How To Do It:

Every morning, I would like you to give yourself 10-15 minutes of silence before
you start your day.

Grab a pad of paper, journal etc…. up to you what you write in.

Then literally dump everything that is in your brain out on the paper. Not sure
what to write or how to start. Start by saying “I never get what I want with
women”. Or “I don’t think the women I want will want me back.”. This will open
the gates.

This information is just for you, so let it rip! Say everything you think, feel even if
you know it may sound crazy.

Once you are done. Close the book and begin the day.

Next day, go back to the book at the start of the day and read what you wrote the
day before. Do you believe it? Is it logical? Does it bring up more emotions? If so
write them down.

Brain dumping is meant to free your mind and assist you by teaching you how to
coach yourself. Once you see those thoughts on paper, you can logically speak
to yourself. It’s also a great way to express yourself and free your brain of all of
these horrible thoughts.

2. Noticing Your Gremlin

This one is based off of a book called taming your gremlin. Or something like
that. It's about taking notice of the voices that are constantly replayed in your
head "you're not good enough", "don't get angry, people won't like you", "that girl
is too good for you".

Some people like to think these voices are bad voices but they are similar voices
to the voice of your parents who simply want to protect you and make sure you
never take risks that could possibly hurt you.

My guess is that you have a voice in your head saying "she's too
pretty/hot/sexy/intelligent she would never be with you because she probably
likes really hot/rich/fit guys". Or something very similar.

This is your gremlin talking.

Here’s How To Do It:

Start noticing your gremlin.

What I want you to do is take a few days and ask your brain to show you what
your gremlin looks like. I promise you if you give yourself that assignment you
will either see it or hear your gremlin. Then once you NOTICE it and you know
what it "looks" like you can make peace with it.

I don't want you to squash it or get mad at it. I want you to NOTICE it, then
continue on your way. The point is that you become aware of this voice and
acknowledge it rather than live in fear of it. So notice your gremlin, look at it and
say "I see/hear you (smile) but I think I am going to move forward and take the
chance".

Once you start NOTICING your gremlin, you can move forward freely!~
3. Re-Framing

Piggy backing on the Gremlin exercise, I want you to start taking notice of how
you talk to yourself and about yourself. Are you a positive person or a do you
frame things negatively.

Remember, you train people how to treat you and see you. If you can’t talk
positive about yourself or to yourself, how is anyone else going to?

So REFRAME your thoughts and spoken word.

Here’s How To Do It:

When you notice yourself saying something negative, STOP, breath and reframe
what you have said to yourself or out loud. Just this simple action of noticing will
help you tremendously.

If you are in conversation with someone and you say something negative, STOP,
breath and then say, let me rephrase that and then say it in a more positive way.

WARNING: At first this will definitely feel strange. Most thing feel strange before
they become a habit.

Slowly these negative thoughts will start to decrease and you will start speaking
more positively which will make people like you more.

TOOL ATTACHMENT: The Barbra Streisand

I call this one the Barbra Streisand. You can give it whatever name you like but
that’s my name ;-)

It’s a tool to stop negative/damaging thoughts in their tracks.

1. Select 3 songs that motivate you or even ones that you just really like a.k.a
make you happy.

2. Whenever you start to think negatively, pick 1 of the songs and start singing it
in your head. Or you can even sing it out loud.
3. This will stop your negative thoughts dead in their track. After they are
stopped, re-frame.

4. I WANT….

Leaders tell you what they want. Followers assume you know and will give it to
you automatically. When we were younger, we were told time and time again by
our parents to be polite, say please or don’t just grab what you want. I’m here to
tell you the opposite. It’s time to start becoming your 5-year-old self again and
get comfortable with telling people what you want.

Don’t worry about people thinking your rude, or harsh, or arrogant or an asshole.
They know you are not and you know you are not. The one thing they don’t
know is what you want because you never ask for it.

The only way to get what you want from a woman, is by being direct and asking
for what you want.

Here’s How To Do It:

So I WANT you, to get comfortable with saying what you want but first you have
to get comfortable with using the words I want.

For many people this phrase can be tough at first.

I WANT you to use the words I WANT 5 times per day. Tell coworkers what you
want, people at stores, everyone.

And if you don’t know what you want, take a breath and think about it.

Then say it out loud.

Women love decision makers. They love leaders and they want to be with a man
who knows what he wants and goes after it.

NOTE: they do not want a man that says what he wants and then refuses to hear
what they want. They want a man with an opinion not a pushover.

I WANT!!! I want you to continue pushing yourself to say I want. This is such an
important exercise for 2 reasons. 1 is for you to acknowledge what you want. The
other reason is for others to hear what you want. The two together are very
powerful
5. The Groove Method

I want you to get really comfortable with being uncomfortable to a point where
you literally say, “screw it! I don’t care. I’m just having fun.”.

I’m sure you experienced this feeling before, because I know I have and I still do.
It usually happens when I am in the car alone and I start singing to the radio at
the top of my lungs. Then suddenly I have a flash of reality come in. People can
see me. I tense up and I have two choices:

1. I can pretend I was not singing and fidget with something to cover it up
2. I can say “fuck it and keep singing my heart out cause I’m having fun”.

That little moment of doubt is what I want you to focus on for this exercise. That
moment where you say to yourself this is awkward, they can see me and I know
their judging. But usually they can’t see you and their not even watching you.
It’s you judging you, not anyone else.

It’s time to get comfortable with being uncomfortable.

Getting comfortable with being uncomfortable. If you can't be comfortable with

There are two places you can do this assignment:

At home – move the furniture and crank up that music. It’s time to have a solo
dance party. I did this when I was recovering from my stroke. My stroke left half
of my body weaker than the other. So when I danced, one slide was slower than
the left. This stopped me from dancing for a long time, cause I felt embarrassed.

So one night, I turned off the music and said to myself, I’m just going to let myself
go and dance for me.

Immediately, I felt that uncomfortable ping, then I looked in the mirror, smiled and
continued pushing myself. I danced for 3 hours that night.

I want you do the same. Push past that discomfort point and say screw it!

Here’s How To Do It:

Dance with yourself and throw your body into the dance. Push past the
discomfort, laugh at yourself and learn to enjoy being uncomfortable and then
moving past it. This is an awesome one!!

In the car – Sing your heart out and enjoy it! If someone looks at you, look back
at them and show them how much fun you are having. Trust me, they’ll wish they
were in your shoes. Someone who is so free and happy is always attractive.

Both, you have to push past the discomfort and say fuck it!

Liberating.

6. The Smirk
The first step to being attractive to women is very simple: you just need to smile
more.

I’m not talking cheesy smile, big smile. I’m talking sexy smile, The smile that says
something behind it. George Clooney is the KING of this type of smile. This is the
smile that gets you dates, sex and overall attention from women.

Flashing a smirk, when you see a cute woman walking past, lets her know that
you’re interested in getting to know her better. It also says, “I’m confident and I’ve
got things to smile about”.

A smirk is the universal signal for ‘I’m a confident person but there’s something
interesting about that I don’t tell everyone.’.

So you should get into the habit of smirking. Smirk at beautiful women in the
mall, at an art class, at the gym, at work, in a coffee shop, in a bar, and start
engaging them in conversations, getting numbers and dates!
Here’s How To Do It:

1. Make a video of you smiling/smirking in several different ways and watch it. If
you can’t make a video, sit in front of the mirror and watch yourself. What do you
think? Does it seem insincere? Ask a few friends what they think?

2. Grab a few men’s magazines and study the pictures of the guy’s
smiling/smirking. And try a few of the smiles out yourself. Show them to others,
record yourself. Preferably women. It’s a great conversation starter “You gotta
help me work on my smile/smirk. I have 4 I want to try out on you. Tell me what
you think.”.

- Tip: Google George Clooney. He is an amazing smirker.

3.Own the smirk and continue practicing it every night. Each time you brush your
teeth, smile at yourself.

4. Let the world see your smirk. Smirk at 10 people each day and take notice of
how they react.

I guarantee this 1 small change will alter more than just the way you smile. It will
alter the way you carry yourself and the way that women view you.

Tool Attachment: The Rubber Band

I get that smirking is not an automatic reflex for everyone. But like other skills or
reflux we don’t have naturally, we can do a little work and train ourselves to do it.

For example, I used to have a habit that when I would be really interested in what
people were saying to me, I would furrow my brow. I didn’t realize that I did this
and didn’t realize that my furrowed brow sent a message to people that I was
judging them, or communicated to them that I didn’t like them. So, I worked on it
and made a conscious effort to not furrow my brow.

Now I couldn’t remember, right off the bat, not to furrow my brow: as frowning
had been a habit of mine for years. So I used a little trick to remind me to soften
my brow and keep smiling!

Back when I wanted to get over my approach anxiety, I used to wear a rubber
band around my wrist that I would snap to remind me to not be afraid and get
back into my body.

Now that my approach anxiety is gone, I used the rubber band on my wrist as a
reminder to ease up that brow and smirk. It took a few weeks of me snapping my
wristband to remember what to do, but soon my frown pretty much vanished.
I soon noticed that people seemed more relaxed around me, and responded
more warmly to me. This is because I was giving out signals that I was
approachable, and that I was appreciating what they were saying.

Smirks are great communicators, and do a lot of the hard work of approaching a
woman for you.

If you have trouble remembering to smile, or have a natural ‘frown face’ when
you meet new people; you need to work out your own technique to get smirking.

You can borrow my technique if you like and get a rubber band and put it on your
wrist.

When you notice you are not smirking, snap your band and start smirking.

You can also use this rubber band in week 4, Approaching.

Smirking may not seem natural now, but just like any new skill, you can learn to
incorporate it more often.

Once your natural instinct is to smirk when you see a woman that you like, you’ll
start getting a lot more smiles back from women and (hopefully) a lot more great
interactions, numbers and dates with the women you want.

You will have mastered the first step to becoming a more attractive man.

7. Sharing With Marni

At the end of each week, I want to hear from you.

Your final exercise is to email me and SHARE about this weeks exercises.

Send an email to [email protected] with the subject line: What I

1. What you thought of the exercises.

2. Why you think what you think

3. Did the exercises help you?

4. Why you think they helped/did not help?

6. How the exercises and peoples reactions made you feel.

Can’t wait to hear how this week went!

Email: [email protected]