VOLUME 2

THE QUEENS' WORKBOOK

ALL ABOUT BODY IMAGE:

YOUR BODY,
YOUR TEMPLE

A DOWNLOADABLE WORKBOOK
BY THE QUEENS, FOR THE QUEENS
 THE QUEENS -
WORKBOOK V2
PREFACE V2 / P01

You are capable. You deserve to feel good as hell, and you deserve
to find that. And as proud as you are of me, I’m proud of you. I’m
really proud of you – because life comes at you fast, and
sometimes it can be so hard, but if I can make it, I know you can
make it. We can make it together.
— Lizzo

WELCOME TO VOLUME TWO We are infinitely thankful for all of you. We hope
you enjoyed discovering your inner Queen with
Crafted with love. our first workbook. This time around, we're going
on a self-love adventure to really learn how to
By the queens, fully accept ourselves & learn how beautiful we
truly are.
for the queens.

Pia Alonzo Wurtzbach Bianca Guidotti-Santos Carla Lizardo

THE QUEENS -
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TABLE OF CONTENTS V2 / P02

VOLUME 2:
YOUR BODY, YOUR TEMPLE

1. Introduction to The Queens

Introduction / The Podcast / The Queens
P05

2. Body Image 101

What is Body Image / Self-Assessment
P06-P10

3. Internalization of The Ideal

Internalization of The Ideal / How Shame Affects Our Body P11-P12
Image

4. Appearance Assumptions
Shifting Harmful Assumptions Into Helpful Ones P13-P14

5. 10 Ways to Feel Good About Your Body

P15-P24
Ten Tips on How to Feel Good About Your Body / Build Your
Mantra / Mirror Mediation / Crown Your Selfie

6. Additional Resources
P25
Body Image Talks That We Love

7. Featured Brand P26

8. Podcast Pills P27

9. More Volumes P28

10. Credits P29

 THE QUEENS -
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INTRODUCTION V2 / P03

Queens fix each other's crowns.

And in our Queendom,
THIS IS OUR no one is excluded, everyone is celebrated.

We are all a work in progress and

WORKBOOK! together, we will journey towards self-empowerment!
Standing shoulder-to-shoulder,
walking hand-in-hand,
we're all in this together queens!

In this workbook, you will be able to

Learn what body image is, discover how you see
yourself, find tips on how to feel good about your
physical appearance, and a lot more.

YOU CAN PRINT THIS OUT OR SIMPLY GRAB YOUR FAVORITE NOTEBOOK OR JOURNAL TO
WRITE YOUR ANSWERS FOR THE VARIOUS ACTIVITIES THAT YOU WILL FIND IN THIS
WORKBOOK.
 THE QUEENS -
WORKBOOK V2 THE PODCAST V2 / P04

Queens, this is our community—our virtual safe space!

In the Queens Community, we believe in the power of learning through
conversations and sharing experiences. Each unique perspective is an important
piece in understanding who we are as people, the community we are a part of,
and the world that we live in.

1. Boost Self-esteem 2. Improve 3. Acceptance

& Self-love Mental Health / Appreciation

NEW SEASON,
LISTEN TO OUR PODCAST

NEW LOOK!
 THE QUEENS -
WORKBOOK V2
WELCOME TO VOLUME 2! V2 / P05

QUEEN / ADVOCATE / FUR MOM

BIANCA
GUIDOTTI-SANTOS
Do you ever flip through old photos of yourself and realize that you actually
looked really good but when you remember how you felt about your body at the
time, it was the complete opposite? I do, all the time. I realized that I tend to focus
on my perceived flaws -- my never flat “puson” for one, and forget to appreciate
the many more good things about my body. My goal is to be able to see my body
as it is and be able to acknowledge and enjoy it in the moment. I want to see my
body, not as an ideal but a truth that should be valued and respected.

QUEEN / NFT COLLECTOR / GAMER

CARLA LIZARDO
Body image is something that I've always struggled with. I guess it's because I've
been trying to live up to aesthetics we all see on social media - a standard that is
actually unattainable for most. Now, I've shifted my perspective. I'm making a
conscious effort to love my body - by nourishing it with proper food, working out,
and just being kinder to myself. I still have a long way to go, but I feel content &
much happier with where I am in my self-love journey. Body image is a very
personal topic for me as well, so I'm excited to learn more about it with all of you
Queens.

QUEEN / SPOKESPERSON / FOODIE

PIA WURTZBACH
Coming from a beauty pageant, I learned all the shortcuts to getting into shape. I
thought I was doing the right thing because I was skinny & I thought I looked
good. Over the years, I've seen the negative effects of the diets I thought were
good for me. My weight would come back doubled and K developed other
symptoms like high blood pressure & gout. I may have looked good on the
outside but I wasn't healthy on this inside. The mistake I kept making was
prioritizing aesthetics first, then health second. Today, I’ve learned that if you
focus on loving your body first, then the rest will follow. You'll slowly see & feel
the benefits of the good actions you've been doing for yourself. Easier said than
done, but there are no shortcuts to loving your body. So, join us in this workbook
& take steps into understanding, accepting & celebrating you. No matter what
size or shape you are.
THE QUEENS -
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BODY IMAGE 101 V2 / P06

WHAT IS

BODY IMAGE?

Body image is about how you relate to your own body. This not only
includes your beliefs, feelings, perceptions, and thoughts about your
physical appearance but how you feel being in your body.
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BODY IMAGE 101 V2 / P07

CONT.

WHAT IS BODY IMAGE?

FOUR CATEGORIES OF BODY IMAGE

Body-Image
Satisfaction Body-Image
Perception
How happy you are
with your body and How you view your
how you look. body size/shape and
how accurate this is
Body-Image Body-Image to reality.

Investment Behaviour

The importance you Things that you do

put on your looks relating to how you
look --- grooming,
when you define
checking, concealing,
yourself and your and even avoiding
self-worth. places, activities or
people.
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BODY IMAGE CHECKLIST V2/ P08

ACTIVITY ONE:

CHARACTERISTICS OF A POSITIVE
AND NEGATIVE BODY IMAGE

ONE A: Check the statements which apply to

you.
Sometimes how I see my body in my mind is not what I see in
ONE B: Go over the
the mirror.
statements you just
I find only other people attractive, and not myself. chose.
I can celebrate and appreciate the natural shape of my body.
Based on these, reflect
How I see my worth is directly related to my weight and
on your body image
shape. using the 4 categories:
satisfaction, investment,
I often feel shame, anxiety, and discomfort when thinking
behavior, and
about my body. perception.
I think that how someone looks says very little about their

character and value as a person.

I accept my body and know that all bodies are different.

I feel uncomfortable and awkward in my own body.

I don't believe in spending too much time and energy worrying

about my appearance, weight, food, or calories.

I feel comfortable and confident in my own body.

I believe that my body size or shape shows if am a failure.

I spend a lot of time and energy worrying about how I look,

what I eat and how much I weigh.

I try to avoid activities and/or places because of the way I

look.

I avoid certain people because of the way I or they look.

I see my body how it is, both the good and the bad.

I am comfortable around people of all shapes and sizes.

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BODY IMAGE 101 V2 / P09

WHAT CONTRIBUTES TO
A NEGATIVE BODY IMAGE?
Being bullied or teased about how you look
Growing up in an environment where an ideal body
size or shape was emphasized.
Witnessing parents and other family members
struggle with body image satisfaction and often
engage in unhealthy weight control behaviors.
A tendency in our culture to judge people based on
their physical appearance.
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BODY IMAGE 101 V2 / P10

CONT.

WHAT
CONTRIBUTES
TO A
NEGATIVE
BODY IMAGE?
Peer pressure, particularly
among teenage girls and
women, to lose weight, go
on diets, exercise, and
compare themselves to
others
Images in the media and
advertising that promote
specific appearance ideals
A tendency in women's
media to promote fad
diets and weight-loss
programs
Well-intended public
health campaigns urging
people to lose weight

REFLECTION: HAVE YOU EXPERIENCED

ANY OF THESE CAUSES, AND DO THEY
STILL AFFECT YOU TODAY?
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INTERNALIZATION OF THE IDEAL V2 / P11

INTERNALIZATION
OF THE IDEAL
Internalization of Ideal is when you base your self-worth on
an unrealistic 'ideal' body type. Setting this impossible
standard can lead you to adopt and unhealthy body image as
you go through feelings of pain and guilt when this
expectation is inevitably not met.
THE QUEENS -
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INTERNALIZATION OF THE IDEAL V2 / P12

MORE ABOUT THE

INTERNALIZATION
OF THE IDEAL
Internalization of the ideal can be seen as part of the
process of internalizing a "shamed" body image.

Shame is an emotion that we are all born with and in its

healthy form, teaches us how to be adaptive, telling us
to address problems in our interpersonal relationships by
making apologies and mending ties.

Unhealthy shame, on the other hand, makes us feel like

we are isolated from others because of feelings of
insufficiency, flaw, or unworthiness.

Body shame can become internalized and unhealthy

when we are subjected to consistent shaming messages
about our bodies, either directly (via criticism, teasing, or
bullying) or indirectly (via exclusion/avoidance, or being
consistently exposed to non-thoughtful language or
unrealistic images of 'ideal bodies'). This feeling of shame,
once internalized, will consistently be present no matter
how your body actually looks or functions.

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APPEARANCE ASSUMPTIONS V2 / P13

APPEARANCE ASSUMPTIONS
Assumptions are basic rules that we use for how we live our lives based on what we’ve
learned from observing those around us. Even if we aren't conscious of them, they have a
significant influence on our ideas and actions.

Realistic and flexible assumptions that are founded on actual evidence but can be changed
as needed are helpful assumptions. Unhelpful assumptions are those that are unrealistic,
irrational, and inflexible.

These are some common unhelpful

appearance-related assumptions:

People will be repelled if they see the

true me.
I'll let myself go if I lower my
standards.
If I can see the flaw, then everyone
else must see it too.
People will be disgusted if they see
how bad I look.
I would have abandoned my
standards if I ignore this one flaw.
People will value me if I am
attractive.
Others will reject me if I don't look
perfect.
I'll never be satisfied until I change
how I look
If I don't look gorgeous then I must
look terrible.
People will be appalled if I don't
cover-up.
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APPEARANCE ASSUMPTIONS V2 / P14

ACTIVITY TWO:

APPEARANCE ASSUMPTIONS

We all struggle with harmful appearance assumptions that can affect

our self-esteem. We can learn how to shift these assumptions to be
healthier and more beneficial to our personal growth.

Determine which appearance assumption you want to change.

Where did this assumption come from? Why do you hold on to it?

How has this assumption affected your life?

How is this assumption unreasonable, unrealistic, or unhelpful?

Think carefully, what might be a more balanced and flexible assumption?

How will you apply this healthier assumption to your daily life?

THE QUEENS -
WORKBOOK V2
WAYS TO FEEL GOOD ABOUT YOUR BODY V2 / P15

10 Ways to Feel Good

About Your Body
THE QUEENS -
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FEEL GOOD ABOUT YOUR BODY V2 / P16

10 Ways to Feel Good

About Your Body

REFLECT
Reflect on your
experiences and
envision your journey
with your body and how
you body image
COMMUNICATE
developed throughout
the years. Talk about your experiences with
other queens because chances are
they have been through similar
experiences as well. (Maybe you and
your Queen Penpal can do this
together!)

BODY NEUTRAL
PERSPECTIVE
This is the idea that how we look is the least
interesting thing about our bodies and who we
are as a whole. You don’t have to LOVE your
body every day but always respect and
appreciate your body not for its appearance but
for the incredible things it allows you to do! Body
neutrality promotes mindfulness as you begin to
notice how taking care of your body makes you
feel good and helps your body function well.
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FEEL GOOD ABOUT YOUR BODY V2 / P17

(cont.)

AVOID NEGATIVE TALK

Avoid negative body talk, both about your own
body and of others. Instead, concentrate on what
you like about your own body.

BUILD YOUR MANTRA

Having a mantra helps, choose your
preferred mantra (or create your own).
Write it down and place it somewhere you
can see every day. You can even go digital
and use it as your wallpaper on your
phone. Be creative! Share it on social media
or on The Queens Facebook Group and
Discord. Who knows, you might inspire
someone who really needs it too!
THE QUEENS -
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FEEL GOOD ABOUT YOUR BODY V2 / P18

ACTIVITY THREE:

BUILD YOUR MANTRA

"I have a right to occupy space in this world."

"I am more than my body."
"My body is not an image, it’s an experience."
"I love my body."
"My body deserves to be nourished."
"I am a good person."
"I am loved."
"Food is not the enemy."
"I’m beautiful inside and out."
"Guilt is a waste of time"
"I love and accept myself."

ADD YOUR OWN!

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FEEL GOOD ABOUT YOUR BODY V2 / P19

(cont.)

CELEBRATE
Rather than focusing on
appearance-related qualities,
celebrate your positive traits, skills,
and interests as a person.
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FEEL GOOD ABOUT YOUR BODY V2 / P20A

ACTIVITY FOUR:

GUIDED MIRROR
GAZING MEDITATION

You’ll need a mirror big enough to see your face. It’s also best to
use a mirror that stands on its own, since holding one up for 10
minutes may prove distracting (if not difficult).

SCAN THE QR CODE

TO DOWNLOAD AND LISTEN TO THE AUDIO
FOR THIS ACTIVITY
THE QUEENS -
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FEEL GOOD ABOUT YOUR BODY V2 / P20B

ACTIVITY FOUR [CONT.]

GUIDED MIRROR
GAZING MEDITATION

DO IT AS YOU LISTEN TO MEDITATION MUSIC

Find your quiet place. Get comfortable in a chair or on the floor.

Angle your mirror so you can easily make eye contact with your
reflection.
Set your timer. If 10 minutes feels too long, start with 5 minutes. Your
aim is to sit with yourself, as reflected in your mirror.
Close your eyes and slow your breathing. Take several deep breaths,
allowing yourself to inhale, hold, and then slowly exhale.
As your body relaxes, let yourself breathe naturally. Turn your attention
to any tense spots in your body and visualize that tension slowly
dissolving with each breath.

OPEN YOUR EYES AND LOOK INTO THE MIRROR.

Pay attention to the rhythm of your breath. Does it feel or sound any
different as you gaze into the mirror?
Consider the message in your eyes. Is it critical or kind? Do you
immediately focus on something specific you dislike about yourself?
Visualize each slow breath dissolving that dislike.
What thoughts come to mind? Does a little voice begin to name flaws,
one after the other? Do you find it hard to hold your gaze because of any
self-disdain? As each thought comes up, observe it and let it pass.
 THE QUEENS -
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FEEL GOOD ABOUT YOUR BODY V2 / P21

(CONT.)

GUIDED MIRROR
GAZING MEDITATION

PAY ATTENTION TO YOUR EMOTIONS

Pay attention to the way your emotions move across your face. What prevails? Anger?
Fear? Acceptance?

What are some of the physical features you love about yourself?

What are 2 of your strongest qualities?

How can you love yourself more?

If you find yourself grasping at any feelings that come up, or narrowing your focus to a
particularly critical thought, gently return your attention to your reflection. Let your
thoughts travel where they will, but hold your gaze, looking at yourself with kindness,
as they wander.

Thank yourself, and your body. Appreciate everything it has allowed you to do. End
your meditation with your chosen body image mantra. Make a promise to yourself that
this is the start of a more positive relationship with your body.
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FEEL GOOD ABOUT YOUR BODY V2 / P22

(cont.)

HAVE A
BREAK
Give yourself a break from magazines
and the media (including social
media). Filter your social media feed
so you can avoid interacting with
messages that are appearance-
focused. When you return, start with
a fresh perspective and new
motivation – spend less time focusing
on how you look and more time
enjoying moments.
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FEEL GOOD ABOUT YOUR BODY V2 / P23

ACTIVITY FIVE

CROWN YOUR SELFIE

Take a photo of your most authentic and natural self in your very own
crowning moment. Wear an outfit or accessories that make you most
comfortable in the skin you are in. If you have a crown lying around, use it
– you deserve it, Queen!

STORY #1:
FILTERED

STORY #2:
UNFILTERED

Post the unfiltered and unedited photo

of yourself on social media. And if you
want to challenge yourself, try to show
off an area of your body you usually
hide. Own it! A body is just a body and Come up with a fun caption, include
you are so much more. #WeAreAllQueens, and don’t
forget to tag @_thequeensph!
We are all in this together, Queens.

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FEEL GOOD ABOUT YOUR BODY V2 / P24

(cont.)

STOP BEING WEIGHT-

CONSCIOUS
Stop weighing yourself on a daily basis.
GO PHYSICAL

Try some form of physical activity purely

for the the fun of it and not to lose weight

IMPROVE
HEALTH
Change your eating and physical
activity goals from weight loss to
improving your health - so that you
have the energy to slay all the things
you want to pursue!

THE QUEENS -
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ADDITIONAL RESOURCES V2 / P25

Here are some resources that we love that provide

more information about body image.

“Our bodies are not an image.

They are an experience.”

CLICK PHOTOS TO
WATCH AND READ
THE QUEENS -
WORKBOOK V2
FEATURED BRAND V2 / P26

Beadology Manila is a local business established in late-2021 during the

COVID-19 Pandemic. All items are hand-beaded with love by yours truly.
We create accessories for both genders and are perfect for everyday
use.

Contact: 09178147509
Facebook - Beadology Manila
Instagram - Beadology Manila (@beadology.mnl)
 THE QUEENS -
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FEATURED EPISODES V2 / P27

Queen, thank you for participating in

our activities! Hope it was fun!
Here are your Podcast Pills to
supplement your learnings for this
volume.
PODCAST OF THE DAY!
PILLS ALWAYS REMEMBER: A happy pill
comes in all forms, and sometimes it
comes in the form of a podcast
snippet ;)

Bakit ang hirap Pandemic Effect on

magpapayat? Body Image

THESE PODCASTS COVER:

increase boost influences

self-awareness confidence mental-health

Click for more episodes

LISTEN TO OUR PODCAST

 LOVE OUR WORKBOOK?

MORE VOLUMES
ARE COMING UP!
We want you to be heard. We want you to feel seen! We want
you to embrace your inner queen!

NEXT VOLUME: QUARTER LIFE CRISIS

stay tuned!
 WE THANK THIS
AMAZING TEAM
FOR THE PRODUCTION
OF THIS WORKBOOK!

AUTHORS + DISTRIBUTORS
Bianca Guidotti-Santos
Carla Lizardo
Pia Wurtzbach

COPYWRITING:
Bianca Guidotti-Santos
Carla Lizardo

DESIGN & LAYOUT

John Remo "Emz" Geraldo

ILLUSTRATION
Stephen Caoili
John Remo "Emz" Geraldo

...and to all the queens in our community,

our most heartfelt thank you!

Ready to collaborate
GET YOUR with #TheQueens?

BRAND BE We are expanding our community and we

want to work with you. Promote your brand or
FEATURED! business on our future workbook volumes &
spread the same advocacy that we share
together. Let's talk: hello@thequeens.ph
© The Queen Studios, Inc. / 2022
All Rights Reserved.