Session 3 Goals & Vision

LEADERSHIP
RIDING THE LAZY RIVER
Have you ever ridden the Lazy River at a water park? If you just sit back in the inner-tube and let go, it will move forward, taking you around corners, under waterfalls, and through sprinklers. It will also drive you into walls, crash you into other riders, and might even turn upside down and dunk you under. In life, people who ride the lazy river live by the motto, I am just going with the flow, but this is not self-caring behavior. The truth is, we choose our own path. There is no luck or chance, it is a series of conscious decisions and each path has its own destination. The cost is called effort. Whether you end up under the sprinkler, upside down, or sipping on a tall lemonade is completely up to you. Do you want to take charge of your destination or "go with the flow"? You are NOT destined to your current situation. See your vision and set your goal. The most successful people in this world are goal oriented. Can you see your vision? During this session, you will challenge yourself to step outside of your comfort zone. See your dreams, believe them, and get ready to claim your destiny. Only YOU can make it happen.
F

RELAXATION
Facilitator, dim the lights, and say: Everyone close your eyes and listen to my voice (pause frequently). You are in a safe place, there are no judgments here. See yourself in your minds eye. Just as you are, as you are meant to be. Examine your whole self and notice every detail. With your finger and thumb, feel the pattern on your finger tip, listen to the silent rhythm of your breath. You are designed to overcome. Incredible, miraculous, and strong, you are born to succeed and driven to find your purpose. See yourself reaching your goals. You are radiant, energized, happy, confident, and enthusiastic. How does it feel? Now, imagine you see a star resting at your feet. Pick it up, feel how smooth it is. Notice your reflection mirrored on its surface. It is you at your goal. Watch yourself for a moment. Now, imagine tucking the star away in your pocket. If you ever find yourself drifting from your goals, imagine that you feel the golden star shimmering in your pocket. Its a reminder of your strength, desire and magnificence. At the count of three release the star, knowing that it is always here. You can look into it whenever youd like..one..two..three. Open your eyes and re-adjust to the world around you.

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Illustrate your vision

(draw your vision below)

Draw yourself reaching your goal. A picture is worth 1000 words.

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Activity NUTRITION GOALS

*The following chart is based on the average recommendations for females, 14-18 years old. Some teens may need more or less depending on their individual energy and nutrient needs.. To find out EXACTLY how much you need each day, visit: http://www.choosemyplate.gov/myplate/ index.aspx 1.Listen to the directions, then the facilitator will sat GO. 2.In the pink below, circle the column (from top to bottom) that shows how ACTIVE you are. This is how much an average person your age and your activity level should eat. 3.Mark an X over the amount you actually eat each day. (See Nutrition Profile from week 2 (pg. 26) to review how much you ACTUALLY eat. 4. If all your Xs are in yourO column, be the first to call out GOAL.

LADIES 14-18, EAT IN THE BLUE RANGE:

How many do you eat each day?
Fruits TOO LOW

I am Inactive

I am Somewhat Active

I am Active
I walk more than 3 miles at 3-4 miles per hour plus participate in daily life activities.

Measure 1 piece or 1 cup

*See Asterisk

I walkabout 1 - 3 miles at Light physical 3 to 4 miles per hour plus activity. participate in daily life activities.

Less than 1.5 cups

Vegetables

1 cup=1 serving

Less than 2.5 cups

1.5 - 2 cups (1 cup= 1 piece, 1 cup fruit or juice, or 1/2 cup dry fruit) 2.5 cups 2.5 - 3.5 cups 1 cup= 1 cup most veggies, or 2 cups leafy vegetables) 3 cups (1 cup= 2 pieces of processed of cheese, 8 ounces milk, 1 container yogurt, 3 cheese cubes) 5 ounces 5 ounces (1 ounce= 1 ounce meat or1 Tbs. peanut butter) 5 - 6 ounces

1.5 cups

Dairy

1.5 ounces =

Less than 3 cups Less than 5 ounces

Proteins

1 ounce= golf ball & 3-4 ounces = deck cards

Grains

1 ounce = 1 CD

Less than 6 6 ounces (1 cup=1/2 cup rice or ounces pasta, 1 cup cereal, 1 piece. bread)

7-9 ounces

Oils

Less than 5 teaspoons

5 teaspoons (1 teaspoon =1 pad butter, 2 large olives, 1 teaspoon nuts)

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5-7 teaspoons

P3

My Profile
ting s know that wri Successful leader ofile. ts and Complete your pr our goal statemen help you define y will your weaknesses reach your goals. gths will help you n writing your stre TRENGTHS: LEADERSHIP S

Activity Strengths & Weaknesses

Draw a picture of yourself AT your goal. Focus on your strengths.

EAKNESSES: LEADERSHIP W

LEADERSHIP SKILLS
Goal Oriented- motivated People Skills- respect for all Trustworthy Influential Ownership- self & community Responsible- actions & emotions Communication Skills Just- fair,understanding Caring

NUTRITION STRENGTHS:

NUTRITION WEAKNESSES:

NUTRITION LEVEL
5-10 Fruit & Vegetables per day 3 Milk Products per day 5-6.5 oz Protein per day 6-8 Grains per day

: NGTHS Y STRE ACTIVIT

ACTIVITY SKILLS
60-90 min. activity everyday Vigorous activity 3x week Bone & Muscle strength 3x week

SSES: EAKNE YW ACTIVIT

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The Six W to Setting Goals s

who?

When making goals, first decide who will benefit. Set a goal for yourself or WITH a group, like: your school, community, place of worship, your doctor, or with your friends. Just a word of caution, people dont take so kind to having goals set for them. What is my goal? A goal is a very specific desire. When writing a goal, you may be tempted to write something general like My goal is to be more healthy. That is broad, like a vision. Instead, write a specific goal, I will improve my health by drinking water every day. Goals should be based on evidence or expert advice. On the page that follows, write as many specific goals as you can based on your needs in your Profile. Go ahead...

what?

When should I attempt, check on, and complete this goal? Goals have a beginning, regular when? check points, and may or may not have an end. Some goals are life-long and some are daily, weekly, or monthly. Your check points will keep you on track and will help you to reevaluate your plan. Let say you were drinking 7 cups of water a day during the summer s but with increased exercise and the heat you still find yourself thirsty, hot, and irritated. This is your body way of telling you it is dehydrated. If you notice right away, dont wait s for your check point. Go ahead and re-evaluate your body needs. If you dont notice, then s your check point will remind you to re-evaluate your goal. Ask yourself if you are getting closer to the goal or farther away. If your goal changes, just make adjustments in your plan. On the next page, write the day of the week that you will check in.
Where?

Where do I go to accomplish my goal? Good question and your answer depends on your schedule and your priorities. As you will learn, exercise, good nutrition and leadership are top priority and can fit into your daily life without much adjustment. It does take a little planning, but for now, think about where you can fit these activities into your day and write some examples on the chart. Why do I want to reach this goal? You need good reasons to accomplish your goal. The better the reason, the more likely you are to make it happen. Imagine going for a long walk in the middle of August. You bring a cold bottle of water along with you. Every few minutes you reward yourself with a refreshing drink. The water, on this very hot day, becomes relevant for several reasons: with every refreshing sip you hydrate yourself, it quenches your thirst, and it cools you down. On the next page, enhance your success by writing at least three reasons you think or feel you wish to reach each goal. How will I know when I reach the goal? A measurable goal allows you to compare your current status to your goal. It can be weighed with scales, counted with numbers, timed with a watch, or compared some other way. Sometimes it takes a bit of creativity but try using a 1-10 scale, if you are having difficulty. This usually works when trying to measure feelings. For example, ask yourself, On a scale from 1-10, how do you feel about your state of nutrition? Use the scale again when it is time to evaluate your progress. On the next page write at least one way to measure each of your specific goals. ***If you can do all of these steps, then your goal is almost ready for action!
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Why?

How?

ACTIVITY Six W to Setting Goals s

SINCE WHO IS ALREADY ACCOUNTED FOR, WRITE SPECIFIC GOALS BASED ON THE NEEDS YOU IDENTIFIED IN YOUR PROFILE.
What?

WHEN ARE YOU GOING TO CHECK OUT YOUR PROGRESS?

WHERE CAN YOU FIT THIS IN TO YOUR SCHEDULE?

WRITE AT LEAST THREE REASONS WHY THIS GOAL IS IMPORTANT TO YOU.

Why?

HOW WILL YOU KNOW IF YOUR MAKING PROGRESS?

When?

Where?

How?

EXAMPLE: I will improve my health by drinking water every day. LEADERSHIP:

Every Tues. & more often if needed

in-between & during meals, exercising

hydrate, quench thirst, cool off, fills me up, curbs cravings

I will drink 8 cups of water a day.

NUTRITION:

ACTIVITY:

Before moving on, be sure all of your goals passed the 6 Ws.
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FITNESS

P4

Flexibility is the skill o b t a i ne d a f t e r pr a c t i c e d stretching. It is also a leadership skill that occurs after practicing the persistence to reach your goals. If you made one bad grade do you quit school? No, you keep trying to do better. That's the attitude you need for health and fitness. For an example, if you miss a day from walking, do not chuck the rest of the week! Life happens, so be kind to yourself. Exercise is a life long commitment and takes Staying Power. It is normal

to start your program with the oomph that causes longevity and enthusiasm. Within a couple of weeks you may forget your motivation or fall back into old patterns. Those with Staying Power persist despite lifes surprises. They make friends who have similar goals, group up to accomplish a goal, make a schedule, or read daily motivational messages. Set yourself up for success by incorporating strategies like these into your plan. Staying Power requires the use of a plan that paces and measures success. Just the same, take-on the fitness lifestyle without

allowing it to overtake you. You CAN do this! Climb the steps, clean the house, rake the yard, stand while on the phone, walk to school, ride your bike to the store, walk in the halls, and jog with your pet. It is your responsibility to be healthy. Embrace a healthy lifestyle and you will witness the benefits of muscle strength, energy, friendly confidence, graceful movement, enhanced mood, and lifelong benefits. See Toolbox to FITNESS: practice stretching activity.

Directions: Using the passage above, complete the crossword puzzle below.

P5

Across:
6. It is your duty to take care of yourself.

Down:
1. Always do this before stretching. 2. A leadership quality and part of your fitness routine. 3. Set yourself up for this by filling your life with encouraging people and activities. 4. A life long commitment or goal that requires persistence. 5. If you fail, just try again.
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Session 3

Goals & Vision

Write this down: Each day, over the next week choose one leadership characteristic and write a paragraph in your journal discussing ways in which you display the quality: trustworthiness, responsibility, respect, fairness, caring, and citizenship.

Directions: the last five minutes of each session is used to complete Reflections. All effort should be made to complete assignments as a class, but if running short on time, make note of the stopping point and complete that assignment on your own (see webpage). Reflections is the priority activity.

REFLECTIONS
Next week you will learn the steps to make an action plan. In what ways do you believe your goals will help you become the person you want to be? It is important to think about your goals and visualize yourself accomplishing your goals, hence the term vision. When will do this everyday?

If you were the leader of your community, like the principal, what would your healthy school/community look like (describe the students, meals, building, staff, parents, vending machines, class, etc.)? Which of The Six Pillars of Character did you learn about this week and how will you make sure that you exemplify this trait?

Session 3 Evaluation is in the Toolbox.