This action might not be possible to undo. Are you sure you want to continue?
Welcome to Dr. Lyn Is In Author, Lyn Kelley, Ph.D., CPC Certified Professional Coach
“My mission is to empower people to move to the next level of success in their lives.”
What others are saying about Dr. Lyn’s Books
“Dr. Lyn Kelley really knows what she’s talking about! I’ve known her for over 10 years and I can tell you she practices what she preaches. I’m amazed (as are all her friends, colleagues and family) at her dedication and commitment to her own diet and exercise program. She exercises almost every day and is always planning her next healthy meal. Where does her motivation come from? You’ll find out in this book! I’ve tried many of her ideas and they really do work.
Before I read this book I was 20 lbs heavier than I am now. This is a MUST read for anyone who has had difficulty sticking with their diet or exercise program!” ---Susan Hannerly, San Diego, CA ”Thank you so much for your book. You're right, it does work as soon as you use it. Your workbook exercises were most helpful. I am already getting positive responses." ---Charie Levy, MFT Brooklyn, NY “Dr. Kelley tells it like it is. I’ve read all of her books on relationships and feel I have grown by leaps and bounds due to her honest, straight, real information. She writes like she is talking to her best friend. All the strategies I’ve used so far that she suggests have worked for me! I feel so much more confident in dating now, and I’m not wasting time with men who are wrong for me. This was worth more than 100 times the cost of the books to me. I highly recommend her books.” ---Tanya Murray, San Diego, CA By Lyn Kelley Published by Lyn Kelley and distributed at Smashwords Copyright 2012 Lyn Kelley Smashwords Edition, License Notes This e-book is licensed for your personal enjoyment only. This e-book may not e re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each person. Thank you for respecting the hard work of this author.
More e-Books by Lyn Kelley at http://www.smashwords.com/
Dear Jane eBook Series: Book 1: The 12 Biggest Mistakes Women Make in Dating & Love Relationships Book 2: How to Cure a Commitment-Phobic Book 3: How to Turn a Player into a Stayer Book 4: Controlling and Manipulative Men: How to Spot Them and Handle Them Book 5: Self-Centered and Narcissistic Men: How to Spot Them and Handle Them Book 6: Addicted Men – Drugs, Alcohol, Porn and More: How to Spot Them and Handle Them Book 7: Low Achieving Men - Passives, Wimps, Dreamers: How to Spot Them and Handle Them Book 8: Cheap Men: How to Spot Them and Handle Them Book 9: Men who Lie and Cheat: How to Spot Them and Handle Them Book 10: Emotionally Unavailable Men: How to Spot Them and Handle Them NEW RELEASE:
Bad Dick, Good Jane: How Good Girls Get Bad Boys to Behave, Fall in Love, and Commit Other eBooks by Lyn Kelley How to Stick With Your Diet & Exercise Program How to Motivate People! The 3 Magic Keys to Unlock Anyone’s Hidden Motivation The 7 Self-Sabotages: Why People Sabotage Themselves and How to Stop It Therapists: How to Promote Your Practice to a Well-Pay, Self-Pay Clientele Healthcare Providers: How to Promote Your Practice to a Well-Pay, Self-Pay Clientele How to Motivate Your Clients to Change: Psychological Principles of Motivation How to Become a Life Coach How to Become a Corporate/Business Coach How to Become a Virtual Coach The 7 Secrets of Highly Successful Therapists Alternative Income Sources for Therapists Ethical Issues for Coaches Practice Angels: How to Build a Full Practice from Good Referral Sources Alone How to Get a Raise from Managed Care Plans for Healthcare Providers Get New Clients Now! Top 10 Ways to Attract New, Well-Pay Clients Become Your Own Life Coach in 12 Easy Steps I offer telephone and email coaching. Contact me to set up an appointment!
Learn more about Dr. Lyn at: www.JanesGoodAdvice.com Follow me on Twitter: http://wefollow.com/JanesGoodAdvice Facebook: http://facebook.com/lyn.kelley1 YouTube: Janes Good Advice Thank You!
How to Stick With Your Diet and Exercise Program
By Lyn Kelley, Ph.D., CPC Certified Professional Coach Table of Contents Introduction
The 5 Most Important Factors The 30-Day Secret
Chapter One: The Problem
Literature Review Costs to Society Emotions and Eating Longevity and Exercise The Golden Rule of Fitness
Chapter Two: The Solution
Transtheoretical Model for Behavior Change The 5 Stages Proven Motivational Techniques
Chapter Three: How to Implement the TTM Model
Chapter Four: Staging and the TTM Process
Precontemplation Contemplation Preparation Action Maintenance
Chapter Five: Other Factors and Models Promoting Positive Diet and Exercise Behaviors
Use of Technology Positivity and Attitude Social Support The “Plateau” The “Yo-Yo” Effect Dr. Oz’s Health, Diet and Fitness Tips The Biggest Loser: 10 Weight-Loss Secrets from Alison Sweeny Dr. Lyn’s 18 Weight Management Rules to Live By
You need to “get off your but’s. I’ve learned a lot from my clients. . and hating yourself won’t do it for you. They may start on a diet or exercise program yet discontinue after a short period of time. Talking about it ad nausea won’t do it for you. Wishful thinking won’t do it for you. however. I will give you the best of what I know – and the best of what the research has demonstrated to work for most people. While most people SAY they are VERY interested and concerned about their health and appearance. have a full blood test to make sure you aren’t deficient in anything. You may want to consult with a physician or nutritional expert before you begin.” get rid of all your excuses and “just do it. people are STILL not motivated enough.” I’m not going to give you a specific diet. I’m not going to give you a specific exercise program. that interest and concern do not usually translate into self motivation. All I can tell you is there’s no magic pill that will do it for you. Therefore. I’ve assisted people with weight management for over two decades. they are usually not motivated enough to act upon this interest or sustain any action they begin. from books. I want to solve your BIGGER problem. it is VITAL to your well-being that you learn the strategies that are proven to work to motivate yourself or find someone who can motivate you. Even though all the medical research tells us that the best way to prevent illness and live longer is to maintain a healthy weight and regular exercise. Whining. complaining. Most people start on a diet or exercise program yet discontinue after a short period of time. and from personal experience.Chapter Six: Calm Down to Slim Down Research on Mindfulness and Weight Three Powerful Mindfulness Exercises 9 Thoughts That Can Make You Thin The Spiritual Cure for Overeating The Number One. Most Motivating Factor for Regular Exercise Chapter Seven: Guided Meditation Resources Appendices & Questionnaires A: B: C: D: E: F: Internet Support Internet Information Physical Activity Assessment Dietary Assessment Diet and Nutrition Motivational Questionnaire Exercise and Fitness Motivational Questionnaire Introduction As a motivational coach and speaker. which is failing to stick with your diet and/or exercise program. While most people are very interested and concerned about their health in general.
in the U. period. Many people start on programs to improve these areas.. 2000). he or she is eating empty calories. Serdula et al.S. most up-to-date information.” Here is Dr. or discontinue after a short period of time. magazines and journals dedicated to diets and fitness programs found in every bookstore. The second part of this book will be more practical and useful information. act and look. I’m going to give you the BEST of what is out there so you don’t have to find it yourself (it’s been a 15 year process for me!). I went back to college to get my Ph.. Oz replied. who have heard all the advice a thousand times – don’t do better with our diets?” Dr. Oprah asked Dr. let me tell you the easiest. and ultimately in the individual’s state of health and fitness. We want instant gratification. to learn how to motivate yourself to improve your health and stick with your diet and exercise goals. 1997). That being said.How can people motivate themselves to improve (and maintain) their diet and fitness? The focus of this book is primarily aimed at adults in need of improving their diet and exercise habits. wants nutrition. “Why is it that we Americans.000 calories and his or her brain says. very smartly. drug store. not on what they know. We know what we should and shouldn’t put in our mouths. we revert to what’s emotionally comfortable. America’s dietary habits are still in need of improvement (U. I’ve found out that motivation is the key factor in the success of any behavior change program. I will translate all the clinical data into words that will hopefully work to motivate you! Read this book over and over until my words stick in your brain and come to you every time you start to go off your path. grocery store.” And we also know the average person doesn’t like to exercise. “People change based on what they feel.D. The first part of this book will be sharing the FACTS about motivation with you. I’ve been continuing to study the research data and search for the best. most effective and most fun way to do it! You’re going to need to do some things differently. You’ll need to get out of your comfort zone.. think. Since that time. Despite various means to educate consumers. We don’t want to sacrifice too much. of Health and Human Services. library. it is extremely important to learn how to motivate oneself or find someone who can motivate him/her. Therefore. American society trains people to make life easy. visceral awareness of why it’s important.. in Health Science. Yet we know for sure that our physical health and fitness relies on hard work. Despite the volumes of books. Dept. yet do not follow through. So he or she finishes that 2. “keep going until you get nutrients. The facts about what really motivates people are in the research. feel. but are not motivated enough to act upon this interest. but in those times that pull on our souls. Oz the 64-million-dollar question. fastest. We don’t want to work too hard. You’ll need to change the way you live. Most people are interested and concerned about their health and/or appearance in general. delayed gratification and determination. 1994. Oz’s theory on the main reason Americans are heavy: The brain. But the average person is not eating nutrients.S. This book is for YOU. 1995). and wrote my thesis dissertation on this very subject. etc. Which means that understanding all that advice doesn’t matter if there’s no deep. There are two fundamental ways in which a person can decrease their weight: that is through 1) lower calorie diet and 2) regular exercise (Beresford et al. It’s going to take some work. profound. I became very interested in this topic many years ago when I was struggling with maintaining my diet and exercise program. You’ll need to . It was titled How Healthcare Providers Can Motivate Their Patients to Be Successful with their Diet and Fitness Programs and Maintain That Success. most Americans are not sufficiently motivated by this knowledge to affect dietary and physical activity habits (LaForge et al.
You can even read this book every day if it will help you! . therapist. At the end of each week. You must be very honest in your journal.V. I’m not going to go into all the psychological reasons as to why people overeat or underexercise. the 2nd most important factor is getting some TOUGH LOVE for yourself. You need to enlist the help and support of all those in your environment.you’re going to need to light a fire under yourself and keep that fire burning. If you can’t light your own fire (and obviously you haven’t) and you can’t kick your own butt (and obviously you haven’t). You’ll need to find your inner “chi” or energy source. lifestyle change. So your 5th factor is to get some social support. For now. You must ask for help from your roommates – whoever you live with. You’ll need to find some support. Habits are very hard to break. Another is Bob Greene. You need to write down how much you exercise each day. No one has ever been successful at ANYTHING being lazy. So your goal cannot be a temporary one – you have to commit to PERMANENT changes. There are lots of great plans out there. Yes. and what time of day you eat. I’m going to get tough on you.set goals and have timelines. this takes SELF DISCIPLINE. just as you need to get tough on yourself. The 4th most important factor is keeping a journal. I’m a “Frankel-phile”). and you make a commitment to it. The 5 Most Important Factors The first and most important factor is making a commitment to permanent. The 3rd most important factor is creating a PLAN. and you’re going to need to muster up all the inner strength. wimpy and weak. It also helps to get a role model. You must be very strict with yourself and your environment. Slowly but surely. who has his own T. I have several. joining an online forum. Weight Watchers. and I’ve listed some later in this book. You’re going to need to make some changes in your home. Jenny Craig or other such programs. One is Bethenny Frankel who created the Skinny Girl brand and has written at least four books on this subject (yes. You’re going to need a kick in the butt. This book is just the beginning of that support. although I do discuss some of these. Okay. This can be achieved through OA (overeaters anonymous). only that you can stick to it. Then weigh yourself and write that down. and having environmental control around your plan. add up all your calories and minutes of exercise. You may need to cut down on your dining out or going to parties until you feel you can maintain selfcontrol. then you need to get someone else to kick it for you. wimpy and weak. who has written at least eight books on this subject. self control and perseverance you possibly can. how many calories you eat. Mehmet Oz. show and has written at least eight books on this subject. hiring a personal coach. Another is Dr. hiring a personal trainer. You need to write down everything you eat. The main reason it’s so hard to maintain change is that people are creatures of habit. Research shows that social support is the “make-it-or-break-it” factor. you will see yourself improving. and your routine. getting a diet or exercise buddy. now that you’ve decided that these changes are going to be permanent. or other helping professional. your refrigerator. You’ve been lazy. You must MUSTER UP a MUST. It doesn’t matter so much what your plan is. Look -. You’re going to have to make this a MUST. Oprah’s Diet and Fitness guru. I’ll admit.
Literature Review Research has repeatedly shown that physical activity and diet play key roles in health promotion and disease prevention. nuts and fruit. hypertension and hypercholesterolemia (Fletcher et al. it really works if you work it. Make a firm commitment to yourself. Dept. One step at a time. Lindsted reported Seventh Day Adventist men who engage in regular physical activity and adhere to the restrictive health promoting regimen (refrain from smoking. 2000). 2000) and The American Heart Association Dietary Guidelines (Krauss et al. Dept. So let’s get started. trust me. nearly 60 percent of Americans engage in little or no form of regular physical activity . Say to yourself. I used to crave sweets at bedtime. of Agriculture and U. 1998). “Beginning today. And remember. Motivation is the key factor in the success of any change program.S.S.” Just one change will make a big difference.. population (1997). and I actually lost 2 lbs. 2000) were revised to call attention to establishing healthy eating patterns that include foods from all the major food groups and to balance energy needs with a level of physical fitness.S. and will substitute with fresh or dried fruit. fruit and vegetable intakes and lowering fat consumption. I will cut out all crackers and chips from my diet. I ate things such as yogurt.S. Today! Chapter One: The Problem Health and medical organizations continue to tout the importance of healthy eating and exercise practices. In spite of ongoing efforts to widely disseminate information regarding proper physical activity and diet.S.S. Also consider making just ONE change in your exercise or activity habits today (such as parking a little further away from the store).The 30-Day Secret Let me tell you a secret that I’ve learned. of Health and Human Services. Instead. Half the leading causes of death in the U.! Honestly. I want to help you improve your health and stick with your diet and exercise goals. Consider making just ONE change in your dietary habits today (such as cutting out candy or chips). Dept. of Health and Human Services. Dept. by the inch it’s a cinch. consume only vegetarian diets) have greater lean mass and lower mortality rates than men in the general U. 2010). caffeine. The workbook pages at the end of this book will assist you with the support you need. Research shows it takes at least 30 days of routine to change a habit. The national disease prevention and health promotion agenda.S. by the yard it’s hard.. Both the year 2000 U.S. of Health and Human Services. Healthy People 2010 (U. Physical inactivity is acknowledged as an independent cardiovascular disease risk factor similar to smoking. After 30 days I couldn’t stand the thought of eating sweets at bedtime. Dietary Guidelines for Americans (U. The National Cancer institute has set dietary goals of increasing fiber. build on initiatives begun two decades ago to strengthen the link between diet and exercise in wellness programs throughout the U. I made a commitment to not eat sweets at bedtime for 30 days. are directly related to dietary practices (U. alcohol.
000 premature deaths yearly and accounts for an estimated $100 billion in annual health care costs.S. there is a gap between “knowing” and “acting. change habits.S. emotional. The Ultimate Weight Solution food is a tremendous coping mechanism for many people.S. In spite of the vast body of dietary and exercise information.S. Many studies have established the connection between physical activity. Currently in the United States. Dept. 1994. 1995). 1994. It is obvious that education alone is not enough to motivate individuals to act. 1992) have provided essential nutritional guidance to the general public. It is estimated that 97 million adults in the U.S. “The truth is that you have probably used food to deal with emotional demands – whether to ease the pain of loneliness. For most people. Dept. About 1. of Agriculture and U.4 servings of fruits and vegetables a day (Lempert.e. Heart disease alone is estimated to cost more than $274 billion annually in treatment expenditures and lost productivity. of Health and Human Services. it is important for us to find a way to fill this gap. of Agriculture and U. 2000). healthcare dollars ($60 billion annually) are spent in treating disorders as a result of obesity (U. Research shows that individuals who eat five or more servings of fruits and vegetables a day (combined) have 50 percent less risk of developing cancer as those who eat only one or two servings per day (American Cancer Society.S. Obesity causes 300. Department of Health and Human Services.S. anxiety. 2001. People .. and if you remove that security and fail to put something else I its place. 1996). Heart disease accounts for 2. Costs to Society Obesity and excess weight gain have become enormous problems in the U.. would be more impactful than education alone. Dept.500 people a day. 2000) and the Food Guide Pyramid (U.(Sanders. For the last two decades. in actuality. There is a huge cost burden associated with treating people with these preventable diseases. physical. psychological. Despite various means to educate consumers.600 deaths every day and more than 30 percent of Americans are considered obese. Centers for Disease Control and Prevention. one in every four deaths is due to cancer. Phil in his book.S. Emotions and Eating According to Dr. i. National Center for Chronic Disease prevention and Health Promotion. Food is powerful because it gives people a perception of relief. the Dietary Guidelines for Americans (U. are either overweight or obese. America’s dietary habits are still in need of improvement (U. of Health and Human Services. 2000).” Therefore. It would seem that a theoretical model based on all aspects of behavior change. Serdula et al. and sustain positive health changes.. Today the average American adult is only consuming 3. 2000). a vacuum is created. Americans are currently spending $30 billion each year on diet aids and remedies that. 2003).. Dept.S. 2000). Department of Health and Human Services. offer little benefit or long-term results for the dieter (Sanders. 2001). of Health and Human Services. U.S. diet and health promotion (Bouchard et al. cognitive. More than $110 billion in total health and related costs is associated with cancer and over six percent of U. most Americans are not sufficiently motivated by this knowledge to affect dietary and physical activity habits (LaForge et al.2 million new cancer cases will be diagnosed this year and about half a million will die from cancer – more than 1. Dept. U. worry or depression – or to celebrate life events. of Health and Human Services.S. Dept.
Rowe says “Nature is remarkably forgiving. in their book Successful Aging. “The healthy lifespan in the U. We know that regardless of the “why” people do what they do. show 60 Minutes.S. After reviewing 14 studies in which exercise was used to treat people with clinical depression. they have .. really want to. Tkachuk found that sufferers who walked. rodents and dogs. due to the long lifespan of the species.” But even that is far below what can be achieved. For example. they can change it in an instant if they really. 1994. but the studies are not yet complete. In a major review by Blair et al. “Not only is exercise a viable treatment option for mild to moderate depression. five years after people of any age stop smoking. The results so far are positive.V. CR is one of the few dietary interventions shown to increase both median and maximum lifespan in a variety of species. they state. is a dietary regimine that restricts calorie intake. and on its effects on human health. reduced free triglycerides. on average. 1999). Favorable effects thought to be of importance include improved glucose tolerance. high HDL levels. This study also found that when subjects exercised regularly.. among them yeast. they felt better and were more self confident and optimistic. diabetes. The benefits of exercise extend to emotional well being as well.. Furthermore. Pate et al. (1996). According to Kahn and Rowe (1998). There are ongoing studies on whether CR works in primates. Stefanick et al. through a lifetime of healthy habits. I recommend you find a good weight management therapist or coach. Caloric restriction (CR). 1998). it is four to five times more cost effective than traditional forms of psychotherapy” (Tkachuk. ran or performed strength training three times a week for 20 to 60 minutes were significantly less depressed after five weeks. Longevity and Exercise While positive dietary changes are paramount to good health. where the baseline for the restriction varies. reduced hypertension and anti-atherogenesis. If you find you have linked food with emotions and that has caused you to be immobilized. has lengthened considerably in the last century – from 47 to 76 years. This book is about change.” This book is not about psychotherapy. fish. However. low LDL levels. there is considerable evidence that exercise is just as important (Marcus and Simkin. or find a good support group. Calorie restriction without malnutrition has been shown to improve age-related health and to slow the aging process in a wide range of animals and some fungi. and osteoporosis. showed research that people who exercised regularly for 10 weeks had nearly the same improvement rates as those who had taken anti-depressants for 10 weeks. and it’s almost never too late to take steps to reverse decades of abuse and neglect. which is using food for inappropriate reasons and in inappropriate ways. the improvements lasted until the study’s end one year later. which they cited as the main reason they were able to continue their exercise program long term. research shows that a restricted calorie diet (keeping body fat very low) can help people live longer. When you stop medicating feelings with food you need to have other ways to deal with emotions. 1995. A recent segment on the T. as a lead organizer of a large study on successful aging. And when workouts were kept up. hypertension.naturally return to what they know best. the authors point out the myriad of beneficial outcomes of exercise in preventing or aiding those with various disorders such as coronary heart disease.
500 men over age 60 found that those who worked themselves into shape had half the cardiovascular and total death rates of those who remained unfit at the five-year follow-up” (Kahn and Rowe. more protein. spend more money on surgery and medications. traditional and non-traditional physicians. diets. In addition. at a somewhat slower rate. having been there and done 'em all. more and more people are reading. Americans are heavier than ever. if fad diets lead to weight loss. Yet according to statistics Americans are more overweight. MD.” What factors will best motivate people to maintain good diet and fitness practices? Is it possible for us to break into the typical scenario described above. studying. attending lectures and educational activities. Chapter Two: The Solution The main theory or strategy used as a model in this book is based on James Prochaska’s Transtheoretical Model of Behavior Change (TTM) (Marcus and Simkin. cancer risk also declines. high carbs. People who start muscle-building workouts in their 80’s or 90’s have doubled or tripled their strength in a matter of months. In fact. 1998)." says Donald Hensrud. and are less physically active than ever before. low fat. more fruits and veggies. fitness programs. studying ways to improve their health. 1983). they operate by making you take in fewer calories. and change our typical (habitual) behavior? We know that some people have been successful on weight management programs. We know that some of these people have received help from their therapist. The question is not what IS motivation. visiting holistic health coaches. joining gyms. Specifically. etc. yet our difficulty lies not in our “knowing. but HOW does one most effectively motivate themselves in order to produce sustenance over long periods of time? This is the question that will be attempted to be answered in this book.” but in our “doing. The question is: Do they work? "The golden rule with weight loss is always 'calories in versus calories out. family and support groups. 1994. claiming to manipulate the body in some way—say. etc. associate professor of preventive medicine and nutrition at the Mayo Clinic in Rochester. calories in. Minnesota. Prochaska and DiClemente. have more health problems. by "flushing" fat or "revving" metabolism.nearly the same cardiovascular risk as those who never smoked.' No matter what the gimmick is. the model asserts that people change their behaviors over time . The Golden Rule of Fitness Popular diet plans have always played musical food groups: no carbs. which is why the newest approaches are taking a different tack. Thousands of books have been written on what is good for our health. buying nutritional cookbooks and diet books. fitness trainer. versus calories out. Today. A prospective study of some 2. healthcare provider or coach to do so. purchasing vitamins and diet pills and talking about their diet and fitness concerns among friends. We all know this Golden Rule. counselor. older people who start doing aerobic exercise can boost their cardiovascular fitness by the same average of 10 to 30 percent as younger people can. holistic health approaches.
The significance of this research is that if it is true that sustaining a prescribed diet and fitness program will result in the individual’s improved health and longevity. Theory of Reasoned Action. contemplation (intention to change in the next six months). and is currently in use by health coaches around the world. 1997). 1998).S. Social Marketing and the Transtheoretical Model are among the more popular education models that have been cited in the literature over the last 20 years.. it uses the self-efficacy. These health behaviors run the gamut from seatbelt use. Prochaska has done more research on the subject of behavior change than any other clinician alive today. and that motivation is the key in sustaining a program. His research indicates that clients will become healthier and stay healthier longer when their coach or healthcare provider is skilled at motivating clients (using the TTM model as opposed to other models) to remain on their prescribed healthcare course. Theory of Planned Behavior. and maintenance (fully participating in the new behavior for more than six months).. The TTM has been implemented across a myriad of health behaviors (Prochaska et al. alcohol abuse. behavioral and biomedical domains and incorporate the findings and language of both basic and applied scientific disciplines. Their model – which draws on the essential tenets of many diverse theories of psychotherapy – has been tested. and improved through scores of empirical studies.in a series of five stages. Social Learning Theory. people need be trained in those factors. preparation (enacting some of the new behavior and committing to a change in the next 30 days). Transtheoretical Model (TTM) for Behavior Change There are several models that have been used successfully by health professionals in getting clients to adopt healthy behaviors. 1997). weight control. the TTM asserts that a person goes through a series of different stages when changing behavior over time (Prochaska and Velicer. as well as others.. While there are numerous advantages and disadvantages to each theory. The five stages include precontemplation (no intention to change in the next six months). Tailored to an individual’s state of readiness to change a particular behavior. . Prochaska’s TTM was chosen because it incorporates several important elements for behavior change.. revised. 1994). Laughlan and Mutrie. the National Cancer Institute. and the National Health Service of Great Britain. decisional balance. and processes of change. Prochaska’s Transtheoretical model (TTM) has demonstrated a higher degree of effectiveness over usual care treatments (Marcus et al. Prochaska et al. (1994) conducted more than fifty different studies on thousands of individuals to discover how people overcome problems of smoking. and has been effectively employed in the U. The Health Belief Model. as well as in other countries (LaForge et al. The Transtheoretical model is mentioned as one such possible theory because of its proven track record for influencing behavior change. It seems it would be most helpful if people wishing to change their diet and/or exercise program follow an “accepted” or research-valid motivational/change program. Epstein (1998) argues for using a theory or combination of theories that transcend the social. Many research studies have been conducted by Prochaska and his team of researchers on the TMM model. action (fully participating in the new behavior but for less than six months). Not only does the model consider the particular motivational stages a person may be in at a given time. Health establishments that currently use the TTM model include the Centers for Disease Control. Their work suggests a paradigm shift in how health professionals understand and change high-risk behaviors. 1999. In fact.
resistant. 1983). Most traditional interventions are slated toward action-oriented populations and will not aid the majority of individuals.” (Nash. lazy. While people may progress through the same stages of change for a certain health behavior. research shows that coaches and healthcare practitioners have a great deal of influence over their clients. it has been shown to be extremely helpful to have a coach or fitness . 1997). Herrick (1997) reported that. In other words. exercise. Prochaska’s team felt that identifying those individuals in the precontemplative stage would assist in offering more patience to these clients. According to Prochaska. 4) action (fully participating in the new behavior but for less than six months).. if a person has low motivation or low energy toward their goals. the problem of non-compliance has typically been labeled as “not motivated. 5) maintenance (fully participating in the new behavior for more than six months (Prochaska and DiClemente. This is significant because individuals at each stage of change possess differences in terms of decisional balance and self-efficacy. contemplation for using sun block and maintenance for smoking. researchers and people need to be sensitive to these differences when applying the TTM model to promote change in two or more health behavior cases. 2) contemplation (intention to change in next six months). year to year. diet. people were in different stages for each behavior. However. Prochaska et al. How much healthier would people be if they could be sufficiently motivated to make lasting lifestyle changes? In the past. One may be in preparation for exercise. some would argue that these are the populations that need the treatment the most and ones possibly overlooked based on behavioral staging. etc. 1999. habituated. action for diet. smoking. Much has been written about these changes. Each person is at a different motivational stage. few have sufficient motivation to put forth the effort it takes to make these changes a lasting reality. 3) preparation (enacting some of the new behavior and committing to a change in the next 30 days). 5 Stages of TTM The five specific stages include 1) precontemplation (no intention to change in next six months). 1994). and while most adults are educated regarding these changes. 1997). A person does not need to be highly motivated to start and/or maintain a diet and fitness program. or otherwise lacks the intelligence or resources to act in his/her own best interest. healthcare coaches tended to bypass those in the earliest stage (precontemplative) as unreachable and too expensive to treat. addicted. validating and supporting their clients to maintain their treatment programs. Nigg et al. However. season to season. health promotion efforts need to move from an “action paradigm to a stageparadigm” (Prochaska and Velicer. Motivational Factors Only lifelong changes in dietary and exercise habits will bring about the permanent weight loss people are so desperately seeking. when evaluating four health behaviors simultaneously. However. 1997..mammography screening.. Ultimately then. each stage of change is associated with its own attributes of attitude and perceptions. and safe sex practices (Herrick et al. Previous to TTM. Motivational levels change from time to time. and need to recognize this and use their influence in motivating.
The key to its success is the appropriately timed use of a variety of coping skills and motivational enhancements. In addition to considering the particular motivational stages a person may be in at a given time. 1994). and everyone’s motivational level is different. avoid temptation/relapse and practice new behaviors in a social setting). sponsors and coaches. Research shows that the TTM model can benefit individuals in any stage of change -.. Take a moment now. Contemplation (intention to change in the next six months) 3. how to handle change in each stage. Now try to determine which stage you are in for exercise and fitness.. Chapter Three: How to Implement the TTM Model As stated previously. Action (fully participating in the new behavior but for less than six months) 5. in need (or desire) of improving their health for a variety of reasons. . either by phone. Precontemplation (no intention to change in the next six months) 2. Prochaska (Bull et al. cognitive restructuring (changing one’s thoughts) and processes of change (raise awareness of problem behaviors. Perhaps one way to effectively persuade people to modify their negative habits is to assist them in determining their mental state of readiness to change. This is why Weight Watchers and Jenny Craig have continued their popularity for so many years. There are questionnaires at the end of this book to assist you. The TTM approach to self-change requires that the individual know what stage he or she is in for the problem he or she wishes to overcome or change. Most weight management programs treat all individuals the same.trainer who can assist in motivating him/her. and how to remain changed permanently.even those who are not ready to act can set the change process into motion (Prochaska et al. the five stages of the TTM are: 1. You will soon see how to use Prochaska’s five stages of change as a model. The social support aspect of motivation is one of the key factors in a successful program. most Americans are not motivated to affect much change in their dietary and physical activity habits. Preparation (enacting some of the new behavior and committing to a change in the next 30 days) 4. Maintenance (fully participating in the new behavior for more than six months). decisional balance (increase benefits for new behaviors). The problem is. Internet or face-to-face (preferably a combination of all three). In review. These programs offer regular support by coaches. 1999) alluded to this as a possible reason why some individuals do not succeed in changing toward healthier lifestyles. solicit support from friends and family. how to best move from one stage to the next. the model also incorporates self-efficacy (building confidence for new behavior). and try to determine which stage you are in for diet and nutrition. that everyone is different. encourage selfevaluation. The population this book is aimed at is primarily adult males and females in fair to good health.
there are complications due to the myriad of aspects to physical activity such as aerobic intensity. and with less pain (Prochaska et al. See appendix for Dietary and Nutrition Motivational Questionnaire. One of the major drawbacks with diet surveys concerns the person’s memory recall and honesty. you are in the “Contemplation” stage. with understanding these of stages and bringing them conscious. discussing changes. and finally caloric expenditure. Several of these are provided at the end of this book for your use. Most personal coaches and fitness trainers are aware of this . weight-bearing or resistive-style training. many issues related to securing an accurate estimate. you are in the “Preparation” stage. as found with dietary assessment. This strategy is much more powerful as a motivational tool when the coach reviews it with the client on a regular basis. If you answered “no to all but number two. a multiple measurement approach should be used to capture as many of these aspects as possible..S. However. As such. Kirschenbaum. you can gain control over the cycle of change and move through it more quickly and efficiently. Each stage does not inevitably lead to the next – it is possible to become stuck at one stage or another. flexibility and strength concerns. Additionally. (2000) found that maintaining a written record of eating and exercising at least 75 percent of the time will assist you in managing your program successfully. Staging Assessing staging is also an important consideration for data collection and analysis.” you are in the “Precontemplation” stage.Each of these stages is a predictable. If you answered “yes” to number three you are in the “Action” stage. See appendix for Exercise and Fitness Motivational Questionnaire. Assessment of physical activity patterns is a challenging undertaking considering there is no single best criterion to use. it takes place in a period of time and entails a series of tasks (or objectives) that need to be completed before progressing to the next stage (see appendices). If you answered “no” to only number three. There are. Assessment Are you ready to change? Here are some questions to ask yourself before you begin. Chapter Four: Staging and the TTM Process The TTM Behavioral Change Method is used for this book because it is the most popular change program in the U. 1995). well-defined experience. today. both positive and negative. As important and useful as assessment is in current habits and staging. 1) Do you plan to address your problem this month? 2) Do you intend to address it in the next six months? 3) Have you taken significant action toward solving it in the past six months? If the answer to all three questions is “no. There are many ways available for assessing self-reported food intakes and exercise behaviors. is tracking your movement and progress.
the less likely one is to be willing to contemplate change. They may have become demoralized from attempting change in the past and failing. minimization. If you do not have a coach or fitness trainer to assist you with these stages. Chesterton might have been describing precontemplators when he said. On some level. precontemplators. 1995). however. the coach needs to assist the client with increased consciousness. “It isn’t that they can’t see the solution. validation. you can use them to help yourself or ask a support person to assist you. mate or loved one. The most difficult population to motivate. Techniques include offering reading material. 1. including assessing clients’ staging. but what type of help is best. he or she may still not be sufficiently motivated to change. At any other stage of change. it is helpful for the coach to recognize the defenses precontemplators use. encouragement The following are guidelines adopted from Prochaska. you may want to research how to effectively enact an intervention. you must remember that while the person may be able to get out of denial due to an intervention. Norcross. . It can also be applied to ANY type of change desired. even if it is on an unconscious level. With precontemplators. projection. Obviously.K. Consciousness-raising: The first step in fostering intentional change is to become conscious of one’s self-defeating defenses. such as denial. The ultimate goal of this stage is for the client get out of denial and move toward contemplation. resist change. as well as strategies and goals for use in motivating clients to move through the stages in their weight management program. rationalization. the issue is not whether help should be offered. in short. Many have simply given up.model and apply it to their work. and they KNOW it. the question often arises whether help is even a possibility. There is a paradox of helping people change who do not intend to change. Loved ones need to understand the TTM model in order to be patient. as many precontemplators lack the information to perceive their problems clearly. However. or looking up information on a website (Appendix B). the more entrenched one is in maintaining one’s defenses. Therefore. audio CD’s. People at this stage usually have no intention of changing. These guidelines assist coaches in implementing the TTM model with clients. displacement and internalization. Families of alcoholics and drug addicts have had considerable success with something called intervention. The most important aspects of the Prochaska model for the coach to implement in a motivational program are: Staging Assessing change Regular feedback Social support Reward. even though their behavior has already become a problem. It is that they can’t see the problem” (Prochaska. If you are seriously concerned about the health of a loved one. Precontemplation The writer G. Usually precontemplators seek treatment only reluctantly. This means providing information. & DiClemente. Norcross and DiClemente’s book Changing for Good (1995). they typically deny that there is a problem. they know there is a problem. at the request or insistence of a friend. In assessing this question.
anxiety. and premature action (taking action before one is ready). displacement and internalization. Many people remain stuck in the contemplation stage for a very long time. the first step in countering defenses is becoming conscious of what they are and how they operate. It is extremely important at this stage to assist clients in teaching others how they can best be supportive. & DiClemente. and to wonder about possible solutions. The end of contemplation stage is a time of anticipation. The coach becomes a primary source of social support. When contemplators begin the transition to the preparation stage.Awareness of defenses: Becoming aware of a problem behavior is the first step in changing it. however. Some of the defenses associated with this stage are the search for absolute certainty (unable to move until one is absolutely certain of the right path). their thinking is clearly marked by two changes. Consciousness-raising: Unlike those in the precontemplation stage. Many contemplators have indefinite plans to take action within the next six months or so. Self-assessments: Many individuals will begin to move into contemplation when they have assessed themselves according to a particular set of standards. people acknowledge that they have a problem and begin to think seriously about solving it. providing more information about problem behaviors. etc. Self-help groups send out a powerful message to isolated precontemplators who are embarrassed or ashamed to admit that they have personal problems. The main message of these groups is. The process of social liberation involves creating more alternatives and choices for individuals. Continuing to collect data and information is important in this stage. teachers. But while they can actively read. he or she needs to encourage clients to develop their own social support from friends. projection. and talk. rationalization. minimization. Often it takes a dramatic emotionally charged event for a person to contemplate . and family. Support. validation and encouragement are the keys to effective social support. Norcross. and offering public support as well as social support. As a result. co-workers. wishful thinking (wishing for a magic cure or the problem will go away). teammates. Contemplators struggle to understand their problem. There are numerous examples of self assessments for health behaviors on the websites provided in Appendix A. Internet support groups (see Appendix A) and 12-step groups. i. Most support people do want to help the precontemplator. think. they are not ready to prepare for action until they achieve a greater understanding of their behavior. will often bring about this awareness. Those who eternally substitute thinking for action can be called chronic contemplators. Then they begin to think more about the future than the past. Simply by asking clients what their defenses are. Emotional arousal: Emotional energy is a powerful force as well as a powerful motivator. says Prochaska. to see its causes. coaches. and excitement. Helping relationships: According to Prochaska. “You are not the only person in the world with this problem” (Prochaska.e. precontemplators are powerless to change without assistance. they begin to focus on the solution rather than the problem. First. activity. morbidity rates. Accordingly. waiting for the magic moment (a perfect time for change). longevity quizzes. contemplators are open to reading articles and books about their problem. consciousness-raising is just as important in the contemplation stage as it was during the earlier stage. 1995). using terms such as denial. Contemplation In contemplation stage. Public support can come in the form of community sponsored self-help groups. but do not know how. 2. Social liberation: There are times when precontemplators do not have any positive social support.
Research has determined that proper preparation is vital to successful selfchange. In order to have self-efficacy. This last-minute resolution is necessary and appropriate. encouraging clients to begin to record data is helpful. realistic and optimally challenging (not too easy and not too difficult) (Prochaska. Define goals: One of the first steps in contemplating change is to specify one’s goals. and reward themselves for their efforts. and weighing the scale. or a feeling of being able to complete a task. A great motivator is a hopeful vision of what one’s life will be like once he or she has changed his/her behavior. accident. Emphasis is on environmental control in order to turn away from old behavior. Norcross. It is vital at this stage to encourage clients to actively seek social support. Self re-evaluation helps one make a firm decision to change. it is merely important to become aware of these influences. such as a death of a loved one. understanding. it is equally important for the individual to have a sense of their own ability to control their lives. divorce. detailed plan of action. warmth. At this point. Self re-evaluation: In this stage people will look more toward their future self and less to their problematic past. It is important now to have clients make a public statement in the form of a goal. 3. Helping relationships: Successful changers report that they received a great deal of value from helping relationships and social support during this stage. This is another important step in awareness and consciousness-raising. and may appear to be ready for action. and making change a priority. and developing a firm. and reactions of others. they may not yet have resolved their ambivalence. input and feedback. & DiClemente. consequences to others. For example. such as “I will stop overeating Monday.” Although those in the preparation are committed to action. Functional analysis involves studying one’s environmental and social influences and factors which collude to increase or decrease desired changes. Also. It is helpful for coaches to assist clients in setting healthy and realistic goals. and are making the final adjustments before they begin. . clients can record their daily food intake and/or calorie consumption or record the number of minutes of exercise they performed for a week. The coach can assist clients in accessing their emotions by asking questions about how current behaviors and/or health status makes them feel as opposed to how they might feel if they adopted new behaviors and/or health status. Environmental evaluation: Many people can control their behaviors in one environment but not in another.change. reactions of self. validation and encouragement. It is best to make use of this stage by assisting clients in planning carefully. being diagnosed with a potentially terminal illness. Decisional balance: Decisional balance is simply creating a list of positive and negative consequences of desired behaviors. Coaches can ask clients questions such as “Exactly what behavior(s) do you want to change?” and “How will you know when you have achieved your goal?” Encouraging clients to write down their goals will assist in moving toward the preparation stage. not to necessarily change them. Self-efficacy: As important as social support is. make changes. individuals need to set goals that are attainable. With positive social support changers state the qualities which helped them the most were empathy. 1995). Preparation Most people in the preparation stage are planning to take action within the next 30 days. The coach needs to be careful not to rush or pressure the individual into action. Factors on a decisional balance scale would include consequences to self.
and therefore receive the greatest recognition. such as “Way to go. Many people think of the action stage as the only stage in change. for example. Helping relationships: Whenever a person decides to change. the people close to that person are also affected. Five effective countering techniques that self-changers often employ are: active diversion (keeping busy or refocusing energy). is neither the first nor the last step in the cycle of change. and reminders (clocks. Commitment translates into anxiety for a great many people. It is important to enlist the support of others and ask them for their consideration. This is the stage where there will be the most overt .” as it reinforces the idea that change is about one’s decisions. as important as it is. 4.Commitment: Commitment includes not only a willingness to act. such as feeling better and getting healthier. rewards have been used to reinforce desirable behaviors. the risk of returning to old patterns remains high. Action is the busiest stage. especially in those difficult situations when one needs to overcome the barriers to change (Prochaska. lists to help control behavior). But change does require considerable effort and energy. relaxation (calms the mind). Taking small steps. Techniques that are helpful in this stage are avoidance (eliminating the temptation). Historically. and assertiveness (exercising one’s right to make changes). A reward can be simply an affirming self statement. If it felt good to decline fattening foods or run up and down hills. Action: The action stage is the one in which people most overtly modify their behavior and their surroundings. which involves changing one’s responses to a given situation. Environmental control: Unlike countering. Countering: For decades. & DiClemente. calendars. and monitoring progress are ways the coach can assist clients in working through their anxiety. When one removes troubled behaviors without providing healthy substitutes. Norcross. Action. They make the move for which they have been preparing. setting a date. Reward would be unnecessary if resisting temptation were its own reward. cognitive restructuring (replacing troubled thoughts with more positive ones). and reward modifies the consequences that follow and reinforce it. Self-Reward: Environmental control modifies the cues that proceed and trigger problem behavior. exercise (replaces physical urges). research has shown that countering – substituting healthy responses for problem behaviors – is one of the most powerful processes available to changers. The danger in this is that many coaches often mistakenly equate action with change. helping people cope with emotional distress. not one’s conditions or personality type. and will be more likely to be continued if rewarded. The term “commitment” is preferable to the term “will power. which reinforces one’s will. environmental control involves changing the situation itself.” or treating oneself to a movie or a new pair of pants. Many undesirable behaviors have benefits. Behavioral psychologists have demonstrated that much of one’s behavior depends upon one’s surroundings. 1995). friends and family members play an important role during this stage. Environmental change involves restructuring one’s environment so that the likely occurrence of a problematic stimulus is significantly reduced. self change would require little effort. and the one that requires the greatest commitment of time and energy. overlooking not only the critical work that prepares people for successful action. Intrinsic rewards are also powerful. Helping relationships: Changes made during the actions stage are more visible to others than those made during other stages. but the equally important efforts to maintain the changes following action. but also a belief in one’s ability to change. Partners. cues (triggers which may cause success and/or relapse).
They play important and sometimes dominating roles in one’s life. overeating may not be the first danger sign. Norcross. it is invaluable to develop ways to cope with stress. As problems seem further away in maintenance stage. Change does not end with action. one’s lovers. About half of all American adults initiate self-change at the beginning of each new year. It may be other lifestyle changes. . the positive aspects of changing become more prominent. It may be an environmental factor one has loosened up on. and in some cases. Monitoring progress: At this stage it is most helpful to put one’s progress in writing. 5. and group weigh-ins. Renew commitments: The processes for maintaining change are essentially the same as in all the other stages. calling a sponsor daily. for it is during this stage that one must work to consolidate the gains one has attained and struggle to prevent relapse. To prevent these lapses. Maintenance: Maintenance can be the most challenging stage.support from others. buddying up. Research (Prochaska. healthier foods. When difficulties arise it can be helpful for the coach to remind clients of how they overcame difficulties in the past. Change is often associated with a new way of life. forsaking an undesirable behavior is not enough to overcome it for good. However. it is common for people to let down their guard. and the negative aspects begin to decline. It may be loss of a support system. Clients can show their coach their progress during sessions and coaches can serve as a reward through validation and praise for effort and accomplishment. there will surely be relapse. & DiClemente. and to 19 percent after two years. The reason many dieters lose weight simply to gain it back and more within six months is because they are in action without maintenance. countering is an important partner to environmental control. Steady reinforcement from self and others can be a significant reward in and of itself (Prochaska. ongoing process. through a daily journal or diary. to 40 percent after six months. or new friends. a divorce. and “forget” all the good work they have accomplished. and revised eating patterns. Difficult as it is. & DiClemente. Examples of successful techniques include exercising with others. If one is in the midst of a major change. The success rate drops to 55 percent after one month. Without a strong commitment to maintenance. Instead the early warning signs may involve a lessening of commitment. Coaches can also assist clients by having them take credit for their accomplishments and continually renewing their commitment. Maintenance can lead to termination. This is why most diets’ long term success rates are quite low. 1995) has found that a mere 77 percent of these resolutions are successful for one week. 1995). as in action. the coach can check in with clients periodically and remind them of their decisional balance scale. Norcross. A diet is successful when it is combined with more exercise. Chief among stress-reduction techniques are exercise and relaxation. Environmental control: In maintenance. and have them often refer to their journals. usually back to the precontemplation or contemplation stage. the end of a class. In maintaining weight loss. reminding one of their pros and cons chart will assist in keeping one’s commitment. whereby clients are no longer bothered by the pre-existing problem and changes are maintained over the rest of their lives with little or no energy. New Year’s resolutions also typify this phenomenon. Almost all negative habits essentially become one’s friends. Decisional balance: When one moves through the stages. like a new job. Since stress often triggers problems. Programs that promise easy change – through crash diets – fail to acknowledge that maintenance is a long. or a change in roommates. it can also lead to relapse.
people may take one’s change for granted. and which situations hinder it. Soon. However long it takes to change. In light of the rising U. & DiClemente. however. and who can help. rarely attained without false starts or mistakes or temporary relapses. In order to reach more people in shorter periods of time. It is more important than ever to have social support during maintenance. self-efficacy can be an aid to evaluating how one sees oneself. which is why many alcoholics continue to attend Alcoholics Anonymous meetings for twenty to thirty years after they have quit drinking (Prochaska. It is important for the coach or trainer to remind clients of all the coping skills they have attained and that they can recover quickly from their temporary lapses. is invaluable. (2000) makes the case for moving beyond face-to-face programs to use newer technologies like the Internet and e-mail. One of the most valuable functions of this organization is the support they provide their members during maintenance. before they get to maintenance. Many people need to go through the change process several times. as the process of change is usually a lengthy one. or repeat certain stages several times. exists to make more effective use of the health professional’s time and resources by reaching a much larger target audience in shorter time. one needs to consider how many years he or she has added to his/her life. At present. Marcus et al. keep track of . social support is at its highest during the action stage. Permanent change is a high ideal. Patience and persistence are the hallmarks of maintenance.Self-efficacy: Related to self-esteem and self-confidence.S. there are a few health behavior studies that have incorporated personal computers and web-based intervention programs. Considering the busy lives in today’s society. the ease and accessibility to health information or assistance 24 hours a day is very appealing to many people. and how improved the quality of that life will be in the years to come.. have enhanced the means by which people are now informed (U. population levels of sedentary individuals. The goal of maintenance is a permanent change that becomes a part of one’s personality and one’s lifestyle. The potential. Slips are usually the result of overwhelming stress or insufficient coping skills. Helping relationships: As previously stated.S. Coaches can assist clients in determining which situations cause more self-efficacy. who can understand. 1999). Bureau of the Census. 1995). Time is an ally. Being honest with oneself in this regard is of utmost importance. Chapter Five: Other Factors and Models Promoting Positive Diet and Exercise Behaviors Use of Technology New research is showing that information technology can effectively be used as an adjunct to healthcare programs (Appendix A). Having someone to call on who has been where the person is. Norcross. The explosive growth of the Internet and the affordability of home computers and smart phones.
he or she will be more likely to continue exercising. create goals. frequent feedback.” she found. Don’t disregard all these little steps. According to one study (Yeager. Sweating makes me healthier. They found that those who scored high in pessimism were much more likely to report stress. Ph. your weight. the study leader. interactive communications represent an excellent adjunct to face-to-face programs. brick by brick (1977). Simply being “less negative. DeVries and Brug (1999) found that computer tailored interventions combined with face to face interventions were more motivating to subjects in adopting health promoting behaviors than those who received face to face interventions alone. Positivity and Attitude Many researchers have also found that attitude has an enormous impact on one’s lifestyle habit changes. anxiety. Nash has found that fitness builds confidence just like building a house with a strong foundation. “Each little success is a brick.D. 1994). for example. Researchers at Ohio State University in Columbus had 224 middle-aged and older adults fill out questionnaires that assessed optimistic and pessimistic thinking. 1999) beginning tennis players who were told that they could improve their game by trying hard and practicing scored consistently better than those who were told that poor performance meant they lacked the innate ability. showed greater improvements than trying to be “more positive. Adults aged 65 and older .” Furthermore. She recommends cognitive restructuring. A coach or fitness trainer can also be a major source of encouragement. and poorer overall health a year later. There are currently numerous interactive diet and exercise Internet sites which offer the consumer the ability to create a custom tailored program. Louis and a registered nurse found that if one perceives exercise as negative. The pilot study she did supports the notion that if the individual shifts his/her thoughts to more positive ones. gain motivation or simply receive information (Appendix A). validation and support for people. changing the self-statement “I don’t like feeling hot and sweaty” to “I’m working my muscles and burning calories. chances are they will not stick with it (1998). and consequently. track progress. that is. In a review of 32 studies.” Positive thoughts can also make exercise easier. Arent (2001) demonstrated that low-intensity exercise that includes weightlifting improves the overall mood of older adults. 1998). looking at the bright side of things (Kunkel.” She believes it is extremely motivating for clients when they keep a diary or journal of positive steps. belief in oneself and one’s power. According to Robert Singer. plays an important role in maintaining motivation (Seligman. 2002). you’re less likely to succeed than if you believe you have the power to control your actions. There are many free online programs and applications (or “apps” as they’re more frequently called) listed in the Resource section at the end of this book for you to consider. and provide intermittent. “If you believe you have bad genes. your attitude.” Interestingly. Going to observe an aerobics class is another. Applaud yourself for making progress. a postdoctoral research fellow at Washington Univeristy School of Medicine in St.. Self efficacy.” says Nash.clients’ progress. research shows that people can add an average of seven and a half years to their lives by having a positive attitude. improving one’s diet and exercise can significantly impact one’s attitude in a positive way. Robinson-Whelen found that cognitive restructuring techniques can be very helpful for individuals with a pessimistic style. Kraenxle-Schneider. “Calling a gym that interests you is one brick. Studies also show that optimists get sick less often than do pessimists (Robinson-Whelen.
It will retain fat and water until it absolutely cannot any more. Your body gets a little frightened (fearing a drought or emergency) and will do its best to self protect. or more calories being burned off.” The reason there is a plateau is that your body is adjusting to the changes you are thrusting on it. listening to audio CD’s and watching exercise videos. the TTM has another positive side effect. games.) that are fun as well as challenging. or sensory learner? Do you prefer to work alone or in groups? There are many diet and nutrition based programs as well as sports and exercise groups for those who prefer socialization. Video Cycle has a 60-minute video which provides sightseeing commentary and pulse checks. For example. during this time. feel differently. Your body senses there are less calories coming in. Are you a visual. self discipline. cognitive control and self-help information to move forward with their health. Says Alexander. Research subjects often related that individual family members had enacted changes in their diet and physical activity practices with positive benefits as well. This is the time you are most vulnerable to “fall off the wagon. Prochaska’s research shows that social support was the number one factor in maintaining a new pro-health program. Mentors. Have some patience and compassion – your body is simply trying to protect you. and generating motivation. Research also shows the importance of learning style as a motivating factor. enlisting the support of friends. negativity and resistance is helpful for many individuals (Alexander. family and co-workers is also an important motivating factor. it becomes a positive cycle: exercise promotes positivity and positivity promotes exercise! Importance of Social Support Many people need more than self initiative. coaches and role models are motivating in themselves. dance. planning. Your body will resist change – that’s normal. The breathtaking scenery through the Swiss Alps is a motivating factor for highly visual individuals. Right now. In some of these programs the participant can actually watch themselves on their TV as they exercise. People who prefer to be alone can often be assisted by their favorite music. You may. Wii Fit has developed some amazing fitness programs and (sports. During the intense hill segments. you are retraining your MIND as well as your BODY. but had more overall vigor and calmness. as research supports (Rao. but the number on the scale doesn’t move. This 30-minute video makes it seems as if one is riding their bike in Hawaii (for those who are visually oriented). reading self-help books and magazines.who exercised were not only happier. Since the TTM model encourages the support and involvement of family members in facilitating behavior change. Reading success stories of others who have risen above their adversity. 2000). Reebok has created a motivational video to view while riding a stationary bike. the family derives the benefit from it as well. or look differently. 2000). The Plateau The most difficult time to maintain your diet or exercise program is when you hit the “plateau. etc. or different types of foods. Once you get going. Often a mentor or coach can assist in guiding. auditory. .” This is when your weight doesn’t change for days or weeks at a time. inspiring Spanish guitar music is played (for those who are auditory oriented). While providing direct benefits in reduced and/or prevention of disease.
Cook for Your Heart: The best foods for your veins and arteries are wild salmon. they can lose twice as much weight as those who don’t.This is precisely the time when you need motivation the MOST! Read this book over and over until it sticks with you. Studies have shown drinking green tea is associated with a lower risk for some cancers. Eating 70 minutes to two hours prior to bedtime could decrease your risk of stroke by 76 percent (and it could be the only thing you need to change about your diet to see the results you want). do the “talk test”: You should be able to speak but not sing. and way back up and way back down. reading and stating them aloud will also be helpful. but you will also avoid the “yo-yo” effect. Remember. according to one study. Even Just a Bit: Just a daily 30-minute walk at a brisk pace can keep you from gaining weight and reduce your risk of stroke and heart attack by 30 percent. Green tea contains the highest concentration of powerful antioxidants. Meditate: Meditation not only lowers stress but also has been shown to lower blood pressure and “bad” cholesterol. Meditation. not just for the short term. You need to re-commit each day to your lifestyle changes. Diet and Fitness Tips Go Green: Substitute coffee and black tea for green tea. What usually happens is the person ends up being more overweight than they were before they ever started their diet or exercise program. Include at least two vegetables (such as onions and mushrooms) in every dinner you cook. Yet this is the most common pitfall people experience when attempting to make a significant change for the better. check out the sites in Appendix A. We’ve seen many celebrities go way up and way down. according to one study. but if you need more bells and whistles. than those who don’t. Scribble Every Nibble: When people track what they eat. Don’t Graze Before Bed: People who eat at night gain three and a half more pounds a year. tomatoes. . stability and consistency are what you are seeking. prayer and even hypnosis has been helpful for many people. lowers “bad” cholesterol and promotes weight loss. To gauge whether you’re working hard enough. Dr. Get “tough love” with yourself. you will not only reap the benefits of your persistence. garlic and lima beans. Besides. Write Every Bite. Oz’s Health. on average. If you stay with your program now. If you find this happening to you. Creating your own positive affirmations. Follow your plan no matter what! Stay on that wagon! You will see a change eventually. Sweat. you’ll need to work extra hard at persistence and commitment. you are in this for the long haul. The “Yo-Yo” Effect One of the worst things you can do to your body is to cause your weight or fitness level to go up and down like a yo-yo. A notebook will do the trick. Listening to this book on audio may be helpful.
hummus with raw veggies. I began to enjoy it and get so much more out of it. soy nut mix. single-serving snacks are: pumpkin or sunflower seeds. Cheese = three dice. See Appendix A for some recommended pedometers. and increased insulin sensitivity. Stretch: Stretching improves your flexibility and make you stronger. nut butter and crackers.000 steps or more a day has proven to be associated with a slimmer body. Coat popcorn with cooking spray. But making it the same meal every day is a good idea. Olive oil or salad dressing = one poker chip. you must make time for yourself. Purge Your Pantry: Check the first three ingredients of all packaged items and toss if any of them are “sugar. Research shows that people who’ve successfully maintained at least a 30-pound weight loss for a year or more tend to consume a diet with limited variety. April 2012. granola. Some ideas for healthy. Know Your Portions: Here’s a cheat sheet to help you remember how much to put on your plate.Count Your Paces: Taking 10. not a chore. Chicken or turkey = one deck of playing cards. Consider exercise a treat. Pass the Popcorn: For about 90 calories you can either eat nine potato chips or three cups of airpopped (and fiber-packed) popcorn. The Biggest Loser: 10 Weight-Loss Secrets from Alison Sweeny The following are the ten weight loss secrets from Alison Sweeny. which can lead to an imbalance in your cortisol (a “fight or flight” hormone) levels. Say “no” to whatever or whoever is robbing your energy. as printed in Redbook Magazine. Yet the average American woman walks only 4. “When I switched my thinking around and realized that an hour of exercise was my time for me.” or end in “ol. which can wreak havoc on your mood and energy. If you don’t. you’ll start to suffer from chronic stress. Pasta or rice = one light bulb. Breakfast cereal = one tennis ball. Pledge Never to Be Hungry: If you’re on the go a lot. almonds. similar meals over and over may lead them to feel fuller faster and eat less overall. better blood pressure levels. easy. travel with an arsenal of satisfying treats. Peanut butter or hummus = one golf ball. and voila – cravings curbed. too. Automate Your Breakfast: You already know breakfast is the most important meal of the day (skipping breakfast can increase your risk of obesity more than fourfold).” or end in “ose. sprinkle on garlic salt or cinnamon.” Practice Saying “NO”: No matter how busy you are. 1. host of the hit reality TV show The Biggest Loser. The best way to see what you’re doing is by clipping on a pedometer.” . All you need is seven to ten minutes every morning before you get out of bed and upon rising (your cat does it right!).912 steps a day.
not TV. but it can help you break a lifelong habit of eating emotionally and mindlessly. snacks high in sugar or fat. But reward yourself every now and then with a cocktail or a decadent dessert.” 6. . not skinny. “It’s amazing how often we go for coffee or a cupcake when what our body really craves is water.” 4. Eat a little fat. ‘ice cream!’” 10. Try to go for a walk instead. Walk away from the kitchen. “Put grapes or berries in the freezer so you don’t automatically reach for your kids’ cones or pops when they scream. Make two trips to the laundry room instead of one. I sign up for a race or set a new goal and deadline. and a little bit goes a long way. you’re never going to change your body. 3. they both really satisfy me. It kicks my butt into gear. Park further away in the parking lot. cookies. It’s a small step. “You can’t eat a bag of chips a day and expect to lose weight. Just get physical. I’m doing my marathon with former Biggest Loser contestants. Call in the troops. Take the stairs. Reward them with a game in the park. substitutions ready to go for these difficult times. Freeze fruit. Clean up your environment: Go through your house and remove everything that is counterproductive to your diet program – get rid of salty. You’ll feel full!” 7.” 5. Every physical action burns calories and helps your metabolism. Whenever I hit a plateau.” Dr. When in doubt. Lyn’s 18 Weight Management Rules to Live By 1. “Strive to be fit enough to do a major hike.” 8. drink a glass. Aim for strong. 2. I love avocado and peanut butter. Timing: Determine when your weak moments are – just before bedtime? After dinner? Mid day? Mid-afternoon? When you get home from work? Start planning ahead for these times – make salads. “If you don’t push yourself. “Some fats are good for you.” 9. Up your game.2. veggie or fruit snacks. The next time you need a pick-me-up. You’ll let go of insecurities (and extra pounds) that weigh you down and you’ll feel empowered to take on any challenge. Don’t count every carb. That’s what The Biggest Loser is really about. so don’t deprive yourself.” 3. candy. “Recruit your friends to help you meet your goals. drink water. cake mixes and high calorie alcohol. “It’s easy to veer toward the fridge when you’re upset or stressed. Move it or lose it: Get off the couch and start moving. Even the incidental movements add up. “Too busy for the gym? Play outdoors with your kids. prepackaged foods. You’ll be less likely to binge. not to fit into a certain size.
Find pictures of yourself when you looked the way you want to look again (or pictures of others you want to look like) and put them up all over. Join a self-help group. Keep doing it and you’ll get there – and then you won’t ever want to stop! 5. Write down everything you eat and every minute you exercise.4. on your bathroom mirror. Go public: Tell your friends. Get a good weight management coach or fitness trainer.6 small meals a day. If you think you “hate” all forms of exercise. At the very least keep a journal and record everything you eat and everything you burn off each day. even on your “welcome screen” of your computer and cell phone. aerobics classes.” Your announcement to the world will make it harder for you to back out or get off track. spouse. When it come to exercise do something different every day – shoot for one hour a day five to six days a week. and yes. Write down your daily. difficulties and victories with. especially on your refrigerator door! 11.” “and my favorite. weekly. and will make me live longer and stronger!” 9. some carbs. Keep track: Keep a diet and exercise journal. See yourself on a Caribbean vacation walking on the beach in your bathing suit. Get an e-mail buddy that you can exchange encouragement. run. advice. “Nothing tastes as good as thin feels. 8. get a fitness trainer. it just means you haven’t gotten into the “exercise high” yet. Make this change your top priority! 12. Educate your friends and family and enlist their support. Join a diet program that offers social support (preferably weekly meetings face to face). As someone once said. “Declaration is a matter of completion. Drink at least six 8ounce glasses of water a day. weigh-in results. Front-load to prevent buttload: Eat most of your calories before 5 PM. see a counselor. whatever you like. bike. 7. Do things you enjoy – walk. by the yard it’s hard. coworkers about your new weight management plan. more raw fruits and veggies. monthly and yearly goals. Create a plan that’s flexible and allows for cravings once in a while. on your alarm clock.” Create a list of positive affirmations and put them everywhere – in your car. 10. free weights. Change your self-talk: Say things to yourself like “One step at a time.” “By the inch it’s a cinch. Go Online: There are hundreds of online weight management programs and support groups. Eat more often: 5 . Variety: Eat a variety of healthy foods – fruits and vegetables. Visualize: Envision yourself having lost the weight you desire or having the fit body you desire. Practice moderation. as Oprah says. dance. swim. Read about people who have broken the same habits as you and what they got out of it. good fats. look better. Eating after 7PM is more likely to cause weight gain. Add it up at the . yoga. join a gym. 6. Tell the important people in your life that you need support and may not be at your best for a while. My favorite ones are “Excuses Begone!” and “Exercising makes me feel better. lean proteins. Don’t do it alone: Find supportive people to assist you.
18. Make the right choice: As Tony Robbins says. baseball. Join an exercise group/club you enjoy: Try taking dance lessons. walking group. food content and calories. just pick yourself back up and keep moving forward. endurance. significant change is like climbing the Leaning Tower of Pisa. It allows you to quickly store energy to face a coming danger. then ascend again. Make the RIGHT CHOICE. particularly in the Western world. 14. basketball. Pick yourself up after a fall: According to James Prochaska. let alone make a decision. Researchers have proven that fat cells in the abdomen have four times as many cortisol (the stress hormone) receptors as fat cells elsewhere. then descend a few stairs. But most of us don’t need to store fat in . When you’re under stress. group exercise classes. Keep trying to beat your personal best. Again. over and over until you’ve reached the top. Use audio CDs or MP3 player: Get some of your favorite music or audio books on your CD player or MP3 player. smooth course forward. 15. a hiking group. and perseverance. it’s sometimes difficult to think straight. cortisol binds to those cells and triggers them to store more fat. martial arts.” If you fall down or get off track. it’s our decisions. etc. softball. This effect evolved because it is useful in emergency situations. Read labels: Read portion sizes. It gets easier over time. golf. a biking group. Human beings were given free will. Motivational music and books are especially helpful. Weigh yourself every few days or at the end of each week and write it down. When you have so many options right at your fingertips. “It’s not our conditions that determine our destiny. The downside of that is that we often have WAY too many options (think amusement park). A few steps forward. Call on all your strength. 16. The “right” choice is almost always the “hardest” choice. and it’s almost never a straight. a step backward – be easy and forgiving with yourself – nothing meaningful in life comes easy. Keep track of your calories in your daily journal. 17. surfing group. you must MUSTER UP a MUST. You walk up a set of stairs. 13. Persevere with patience: The ability to persevere is what separates “whiners” from “winners. Chapter Six: Calm Down to Slim Down Research on Mindfulness and Weight We know that stress and negative emotions lead to overeating.” Every moment of every day is an opportunity to make a new choice.end of each day and the end of each week.
Then close the door. Let the desire peak. things like. rate your hunger level on a scale from one (full) to ten (famished). notice how they smell. 2012. Eat them slowly. and taste satisfaction. you’re . The findings of the UCSF study indicate that regular meditation can change how you eat. printed in Oprah Magazine.Take ten minutes to eat three raisins. they must be thinking thoughts that are causing them to feel emotion. and then feel it dissipate. 3. lead author of the study (which was published in the Journal of Obesity). The point is to reconnect with your body so you can begin to distinguish between physical hunger and emotional hunger. In the next chapter. San Francisco examined the link between mindfulness and abdominal fat (the most dangerous kind) in overweight women.preparation for a dangerous or emergency situation.. fullness. The women who reported the greatest decrease in stress levels lost the largest amount of belly fat – 4. April. When you focus your attention on your food. Nine Thoughts That Can Make You Thin What you think and say to yourself can dramatically contribute to your actions. negativity. If it’s true that most people eat more when they are emotional. and to eat based on that awareness. Over time you’ll train yourself to ignore false cues. Look at your favorite food. like boredom and anger. 2. You know how those little voices can whisper in your ear. Researchers at the University of California. or the urge to seek comfort from food. ask yourself if you’re experiencing any stress or negative feelings. Use this as a guide whenever you feel stress. you derive more pleasure from each bite and ultimately eat less. Food then becomes a choice rather than a stress related habit. Three Powerful Mindfulness Exercises 1. said the idea was to help participants “tune in to physical sensations of hunger.2 ounces on average.” Subjects attended a series of classes in mindfulness practices.D. and try to take a few minutes out for prayer and/or meditation. I have created a 20-minute guided meditation script for you. Next time you find yourself in front of the refrigerator door. our minds just tell our bodies we do when they experience a stressful or negative thought. This exercise develops your patience.” to cause you to run straight for the freezer and before you know it. chewing patiently to savor the flavors. take a few deep breaths. rather than on stress. Jennifer Daubenmier. “You’re destined to be fat. cravings will eventually pass if you let them. one by one. Like negative emotions. Examine their texture and color. Observe what’s happening in your body. Before you eat. You can also try one of the following three mindfulness exercises. Ph. Usually it is negative emotions that stir our hunger and cravings the most. where they learned to recognize negative feelings and resist the urge to seek comfort in food. You are cultivating your ability to eat with awareness. Feel your craving rising. Notice how they feel in the palm of your hand.
“can restore us to sanity. low calorie foods. so I’ve blown it for today and I might as well blow dinner and dessert too. Maybe it’s a disease. Old thought: I can’t help it.knee deep in ice cream? Changing your thoughts and verbal messages is what psychologists call “cognitive restructuring. I just love fattening foods.” The nano-second you realize you’re making one of these types of destructive. the better I feel.). and immediately transfer to a new. The reasons are unimportant. 3. we know how to treat it. When we think of overeating as an addiction. more constructive and positive thought. The Spiritual Cure for Over Eating Lack of self-discipline combined with negative emotion leads to compulsive overeating. effective treatment program for overeating. New thought: I am so proud of myself for exercising hard today. New thought: I will lose weight eventually with my new eating and exercise habits – the scale doesn’t always gauge how far I’ve come – I know I am getting there a little at a time. New thought: I’ve changed my taste buds and now I only love healthy food. 1. Old thought: I exercised really hard today so I deserve to treat myself to a burger and fries. healthy. but it’s never too late to start fresh. 6. that does not include diets or drugs of any kind. 5. New thought: It’s just as easy to diet and exercise now as any other time – it’s just a matter of decision – and I decide I will. you need to yell “STOP!” to yourself. self-statements. 9. shame. New thought: I can control my cravings and food impulses. so therefore I’m not going to do it. But OA doesn’t care. I hate exercise. These negative feelings lead to more overeating in order to soothe their emotional impact. Old thought: It’s harder to stay in shape in the winter (or in the summer.” as we individually understand that concept. New thought: I enjoy being active and the more calories I burn. The OA mantra is that only reliance on our “Higher Power. 8. In fact. New thought: Okay. This is a cycle that leaves many people feeling powerless over their eating habits. I can start right now – I don’t need to wait until tomorrow. so I blew it for lunch. or when you’re on vacation. Old thought: I’ve already eaten a huge. I love treating my body to fresh. so I’m going to keep it up by eating some fresh fruit now! 2. New thought: I didn’t inherit my excess weight. Old thought: If I eat even ONE cookie. Compulsive overeating leads to remorse. Old thought: I’m destined to be overweight since my whole family is overweight and I must have inherited it.” Prayer and/or meditation are keys in letting . I just can’t lose weight. I’ve never found a type of exercise I like. 4. I can just eat one of anything I want. etc. Here are some examples. Food is the number one drug of choice in America. Old thought: No matter how hard I try. Old thought: I’ve never liked exercise. or as you get older. Maybe overeating is biochemical. fattening lunch. and humiliation. Old thought: I’m just going to starve myself today and eat nothing. There is a wonderful. I can change my family’s customs and scripts for myself. I’ll consume the entire bag. and stop whenever I want. New thought: I don’t have to starve – in fact I don’t even have to feel hungry when I eat the right foods and keep moving. It is a 12-step program called Overeaters Anonymous (OA). and be the first one to break the chain. 7.
exercise is the best thing I can do for myself (besides not drinking and driving!). but be happy just improving your game. bold letters. I’ll be healthier. I guarantee. and postpone dementia! Before I started this strategy I was exercising about two to three times a week. I don’t like to exercise. Plus.” On my list. you can study all the research and read all the books and join all the gyms and hire all the best trainers. I am happy. I can find a hundred good excuses why I shouldn’t exercise today. but that’s not the point. have more energy.” So if I really want to live a long. I wish you much success with your diet and exercise program! Set your goals high. Knowing I’ll enjoy it once I get started isn’t enough. healthy life. purge it. “EXERCISE. For me. At the top of my “to-do” list I write in big. at each meeting. and find new. If overeating stems from negative emotion. aim for your mark. I know that exercise is the closest thing we have to “The Fountain of Youth. I hope you’ll find it works for you. I highly recommend joining the OA program and committing to at least two meetings a week for at least a year. meditate. Every morning I spend a half hour or so with my cup of coffee in my quiet spot. I detest the IDEA of STARTING to exercise! Knowing I’ll feel better afterward isn’t enough. Dr. I always feel better after I exercise.” Social support is the cornerstone of the program’s effectiveness. I don’t feel like exercising – ever. Sure. ---Lyn Kelley Chapter 7: Guided Meditation . If you’re like me. I write in my journal. I tell myself it’s life or death (and it could be!).” I make good food choices at least 90% of the time and I’ve been at my ideal weight and fitness level for about five years now. I make exercise my top priority of the day. Your new way of life needs to be firmly planted into every cell of your body. for at least one hour each time. It helps you confront what is getting in your way. then OA has found a way to help you get rid of that. I don’t “diet. if I’ve exercised. I want to live a very long time. Having a trainer or friend encouraging me isn’t enough. I try to do something different each day so I won’t get bored. I write the approximate time I will exercise.go and admitting that you are “powerless. but this is the ONLY THING that will REALLY keep you on your exercise routine. It takes about a year to create and sustain real change. I make exercise the most important thing I do that day. I’ve been exercising an average of five times a week. Since I started using it about seven years ago. the hardest thing in the world to do is motivate myself to exercise. and what I will do for exercise. you will hear at least one person say at least one thing that will make a huge difference for you. I can find a thousand other things I’d rather do than exercise. I don’t care if I get nothing else done. I want you to be happy and healthy. and make a list of things to do that day. too. Lyn’s Number One Most Motivating Factor for Regular Exercise I’ll be honest with you. I have a lot more to do in this life. more positive thoughts and behaviors. I’ve tried everything to motivate myself and there’s only one thing I’ve found that really works for me. I make it the only thing that really matters.
. We can manifest much of want we want in our lives just by thinking and believing on it. The following are examples of positive affirmations. I believe affirmations are more powerful if stated in the present tense such as “I am successful” or “I am fit. “relaxed…” as you breath out. First get into a comfortable position. When you put your thoughts into words they gain strength and effect. Anytime you want to relax during the day use this time to affirm your positive changes and manifestations. I can handle my fears. Things go my way. Choose those which most relate to you and your situation and then create some of your own. Life is good to me. You can be creative and state them as you wish. I am calm and confidant. Close your eyes.” Affirmations are powerful expressions of thought which many people have found to have amazing impact in changing their behaviors and achieving their goals.Cinderella said. I make time to exercise each day. You can state them in terms of gratefulness. I am free of the fear of rejection by others. I am poised and speak with a strong steady voice. Often meditation is combined with affirmations. but not so comfortable that you’ll fall asleep. I make time for myself each day.” You can state them in prayer form. take three slow deep breaths while thinking to yourself “I am…” as you breath in. Today I am free of blame and guilt. “A dream is a wish your heart makes. One way to change negative thoughts or feelings of inferiority or low self-esteem is to eliminate your negative thoughts and self statements and increase your positive thoughts and self statements. only learning experiences. I trust the universe is working for me. fit body. as a request or as in giving thanks or praise. I manage my life well. I am healthy. Now repeat each of these affirmations out loud or silently in your mind. I conquer fear of failure and criticism. Our thoughts also attract things to us that we want. Many behaviorists believe that if one wants to change behavior they must “act as if” first and the feelings follow. I create a healthy balance in my life. You can make yourself believe something that you disbelieved before and vice versa. Today I am free from fear and worry. Similarly the more you think a thought the more power it has to change your mind and feelings. Deluging your thoughts with positive affirmations literally squeezes out negative thoughts and self doubting statements. Now try a 1520 minute affirmation session. My fears serve to protect me. but do not control me. I recommend you state at least three to yourself upon waking each day and upon going to sleep each night.” but you can also state them in future or past tense. such as “I am grateful for my health” or “Thank you for my healthy. They can change effect you positively or negatively depending on the thought and how often it is repeated. There are no failures. Everything happens for my highest good.
I know I will achieve my ideal weight. I am confident about what I can achieve. encouraging people in my life. I am self motivated. I am strong and determined. I get stronger each day. I take care of myself. I look at problems as challenges and find solutions quickly and easily. I have energy with which to accomplish my goals. I think before I eat. I attract healthy. My nature is to stick with my plan and modify it only when necessary. I am increasing my inner strength and abilities. I can accomplish anything I set my mind to. I am in control of myself and my life. I take great pride in achieving my goals. I am internally motivated to achieve my goals. I look at each task as a stepping stone to my success. I am a doer and a winner.I am strong and self-assured. I am dedicated to my exercise and fitness goals. Persistence is the key to my success. I have relaxed control of my life. I am in control of my life. I move forward from one accomplishment to the next. I meet challenges with composure and confidence. I know I can control myself. I grow increasingly happy and fulfilled as I move towards my goals. . I have the toughness and determination to get through anything. I am excited about my life. I confidently achieve my aims. I approve of myself. I have a high regard for others and they have a high regard for me. I take full responsibility for my life and the way I live it. I do not need to be all things to all people. I am cheerful and positive about life. I am at peace with who I am. I believe in myself. Whatever I do is done with enthusiasm and confidence. When things around me seem out of control. I am confident about my life. I am optimistic about my future. supportive. I feel good about myself. I have self-control. I believe strongly in myself and my dreams. I am strong. I am self-disciplined. This situation is teaching me something I need to learn.
People respond positively to me because I treat them with respect. but will not prevent me from reaching my goals. I am grateful for my strength and endurance. When you feel discouraged remember that . Fill your mind as much as possible with positive.I write my goals down and review them daily to see my progress. Be in charge of it. I greet each day with vitality and positive expectancy. I enjoy the process of achieving my goals. Then the left leg and right arm. Feel the exhilaration that comes from having control over your habits. happy and satisfying experiences. I am not afraid of success or failure. I am grateful for my persistence. confidence building thoughts. Today is a great day. This kind of movement generates electrical activity in the brain that has a harmonizing influence on your central nervous system. healthy body. fit. Find at least three things that happened that you can be grateful for. Andrew Wiel in his book Spontaneous Healing says when you walk. bring up new creative ideas and bring breakthroughs to move you to the next level. I am grateful for my inner drive to accomplish my goals and enjoy life. Ask the universe for what you want. I am grateful for all that I have and all that I will have. Challenge is the greatest motivator. Feel the motivation inside of you growing as you walk. I am a high achiever. Make some of your own and put them where you can see them daily. Plan to have your day go well by stating at least three things you are grateful for in advance. Channel it in your direction. so sit there. I am grateful for my new. Only challenge will transform you. Now open your eyes and write down your favorite affirmations. I am grateful for my sticktuitivness. Obstacles may slow me down. I attract good. Listen to motivational tapes when driving. When you give thanks in advance it is more likely that these things will happen. make them more clear. To achieve anything great in life you must be willing to leave your comfort zone. To be here you have to have motivation. the movement of your limbs is cross patterned. I love myself. Accept that you have it. A creative solution or breakthrough will appear. I am grateful for my determination. Start each day with grateful thoughts. I am grateful for all that I have. Relaxation exercises can help you bring up your dreams. Remind yourself how good it feels to be doing something differently now. the right leg and left arm move forward at the same time. I am driven to succeed. Recite them out load. I am grateful for my self-discipline. And end each day with grateful thoughts. I feel good about my growth and learning. Everyone has motivation. I dissolve all negativity in and around me. When I set a goal I find a way to accomplish it. repeat them over and over. Sometimes action doesn’t feel possible. Take long walks. I am grateful.
. C. (2004) Physical activity. Blair. M. S. IL.. N. Inc. Client Education and Counseling... (1997) Differences in psychosocial factors and fat consumption betweens stages of change for fat reduction. Champaign. P.. J. but to do it! Thank you. Dishman. personalized and general health messages on physical activity.. P. Drinkwater. J. Feng. (1996) Physical activity. Blair. R. It will be wavy pattern. M.. fitness and health: international proceedings and consensus statement.. H. Buy yourself flowers. Bull. your stick-to-ittiveness. and Kienholz. Do not let it cause you to fall down. W. Beresford. F. Curry. Shepard. efforts. T. plan for this. You will take a couple steps forward and one step back.. P.. Think of the pyramids in Egypt. K. (2000) Win the fat war. Puffenbarger. Learn to say no to yourself. D. Haskell. 12:719-727. Move away from friends that do not support your goals.. 122:794-804. They represent the personal power you have to make your environment beautiful.. L. W. Z. C. A. R.. Horton. J. 26:335-349. E. and recognize it as a part of the normal progression. Psychology and Health.. and Wood. American Journal of Public Health. anything worth doing is worth doing badly until you get it right. Kreuter. E. Bouchard. (1995) Assessment of habitual physical activity by a 7 day recall in a community survey and controlled experiments. (1999) Effects of tailored. Les Brown says. Vranizan. Medicine and Science in Sports and Exercise. Lee. B. Lazovich. L. L.. Cynics do not create. M.. Human Kinetics Publishers. Farquar. Kristal. S. 87:272-275.great things are created slowly.. Progress towards your goals will not be a straight line. Brug. It’s okay to be good enough at first -.. but that you know will improve your life. D. Reward all your hard work. and Scharff. And finally reward yourself... (2007) A low intensity dietary intervention in primary care practice: the eating patterns study. A. Ho. M. J. How sweet the smell of the universe can be. S.. A.. Every time you look at them think of how they represent the changes in you. N. and Kok. References Cited Alexander. And remember there is nothing to it. S. D. When you are self-disciplined you have more respect for yourself.. nutrition and chronic disease. S. A. Move toward approval and support like plants move toward the sun. American Journal of Epidemiology. W. H.. expect this. Motivational speaker and author. and Wagner. . R. Mackey. Don’t wait to get started because you have not perfected what you are doing. your persistence.you can make improvements later. 36: 181-192. your determination. K. Leon. A. J. Hospers... G. R. I. and Stephen. S. Holistic Health. M. Do two things every day that you don’t want to do.
. E. F. V. C. Heimendinger. J... K. Z. B. F. C. G. Froelicher... Greene. Kristal. S.. (1994) Stages of change for reducing dietary fat to 30 percent of energy or less. Caspersen.. G. J.. Patient Education and Counseling. (1998) Statement on exercise: benefits and recommendations for physical activity programs for all Americans. 25:448-463. M. Journal of the American Dietetic Association. Linnan. D . Falls. S. Lewis. 7:97-105. Rossi. Froelicher. (1999) Progress in dietary change. Epstein. S.. 86:340-344.L. Feng. Glanz. G. Glanz.. Morill. DeVries.. C... Curry. S.. fiber. K. F.. Morbidity and Mortality Weekly Report. C. R.. Reynolds.. J. Nicklas. Glanz. W.. and Brug.. Kristal. Motsinger.. (1998) Physical activity and the prevention of coronary heart disease. Health Education Research. R. (2009) Naturally thin: Unleash your skinnygirl and free yourself from a lifetime of dieting. S. (2002) An application of the stage model of behavior change to dietary fat reduction. G. Johnson. Beresford. O. K.. (1994) Stages of change in adopting healthy diets: fat. C. Reed. Pina.. Circulation.Campbell... and Hebert. Frankel. Health Education and Behavior. Patterson. and Rimer. E. (1999) Stages of change for increasing fruit and vegetable consumption among adults and young adults participating in the national 5-a-day for better health community studies.. Patterson. Blair.. T. American Journal of Preventive Medicine.. Linnan.. 26:513-534. D. Feldman. E. lose weight and be happy. K. N. Bishop. S. R. R. (1998) Impact of work site health promotion on stages of dietary change: the working well trial. J. K. Curry. R. I. Palombo. and correlates of nutrient intake.. Topor. D. A... B. Centers for Disease Control and Prevention. 15:257-265. Fletcher. (1998) Integrating theoretical approaches to promote physical activity. Health Education and Behavior. J. Havas. and Adamson. and Bowen. 14:112117. Heimendinger. and Prochaska. 99:673-678. A. Health Education Quarterly. American Journal of Health Promotion. H. K. L. 36:99-105. D. C. Greene.. B. L. R. (2010) The life you want: Get motivated.... M. R. A. (1997) Health behavior and health education: theory research and practice. B. H. Chaitman. R. and Heimendinger. A.J. H. R. J. (1999) Computer tailored interventions motivating people to adopt health promoting behaviors: introduction to a new approach... R. and McLerran.... . DiClemente. S. 21:499-519.. J. J. F. Glanz. E. K. San Francisco: Jossey-Bass.. S. Willey. M. Epstein. D.. Blumenthal. 42:669-672. Buller. A. L. Kristal..
and self-efficacy across four health behaviors in a worksite environment. J. Proceedings of the 17th National Nutrient Databank Conference. Anderson. S. M. Deckelbaum. and Bazarre. W. K.. S.. A. Reynolds. D. fiber and saturated fat: validity of an instrument suitable for community intervention research and nutritional surveillance. Insull. A. D. and Thompson. Sorensen. Mitch.. E. Kristal. J.Havas... R. A. 94:32-36. and Mettler.. Kristal. Erdman. International Life Sciences Institute. Shattuck. New York: Pantheon Books. Kunkel. Goldberg. C. . A... R. L. L. L. (1999) Rapid assessment of dietary intake of fat. L.. J. 110-125. D. A. G. M.. A. M. K. Daniels. S. I. (1997) Stages of change. E. T. J.. Heimendinger. D. Henry. pp. Kahn.. St.. W. (1994) Food frequency questionnaires for diet intervention research.. H. R. (2000) American Heart Association dietary guidelines revision 2000: A statement for healthcare professionals from the nutrition committee of the AHA. SeLett. (2008) Successful aging. A. Inc. Canadian Journal of Public Health.. Kirschenbaum. (1995) Fat related dietary behavior: behavioral science concepts for public health practice.. R. and Urban.. R. 86:114-119.. J. Fowler.C. Clifford. W. A..... Prevention. (1999) How can stages of change be best used in dietary interventions? Journal of the American Dietetic Association. J. Howard. Bishop. and Rowe. P. Kris-Etherton. decisional balance.. Kristal.. J. Suttie.. B. R. A.. Thompson.. Kristal. Eckel.. L.. M.. Lichenstein. A. M. W. K. A. Allston.. Shattuck.. Mullis. (1990) Feasibility of a randomized trial of a low-fat diet for the prevention of breast cancer: dietary compliance in the women’s health trial. 19:115-133. J. A. Stone. J.. Baranowski. (1998) Make exercise feel easier. American Journal of Health Promotion. Krauss. Beresford. and Patterson. J. J. Nicklas. (2002) Long term maintenance of a low fat diet: durability of fat-related dietary habits in the women’s health trial. and Cowan. Miami University. Baskerville. 12:49-56.. H. J. S.. L. D.. Circulation. E. 99:679-684. R. D. J. Kraenzle-Schneider. Curry. Moskowitz. Kushi. Curry. A.. A.. Buller. and Dunkley. R. B. Washington. Journal of the American Dietetic Association. H. 92:553-559. New York: Harvard Books. R. S. (2000) The nine truths about weight loss.. Glanz. S. S.. A. S. J.. Preventive Medicine. M. and Fowler.. S. L. A... B. S.... (2002) Longevity and positive attitude. G. Wylie-Rosett. Birkett. K.. T. Tribble. G. C. T. A. June: 49. A. J. N. R. (2004) 5-a-day for better health: a new research initiative. R. Jeor. T.. 102:2296-2311.. S. 4:288-295. American Journal of Health Promotion. Journal of the American Dietetic Association. N. Henderson. Herrick.. Appel. Gorbach. Hotz. Robinson. L. B. R. and Williams.. White. Kotchen.. E.
M. Pinto. Health Education Research. L. R. 17:361-374. and Kuzma. S. Marcus. J. I. J. Preventive Medicine. J. A. R. A. R. (1999) How are we doing with physical activity? American Journal of Health Promotion. C. W. M.. .. H. B. D. Eaton. A. and stages of change: an integrative model of physical exercise. (1997) An evaluation of the effectiveness of three interventions in promoting physical activity in a sedentary population. (1994) Psychosocial factors influencing low fruit and vegetable consumption.. (1999) Stage of regular exercise and health-related quality of life. Marcus. T.. J. (1998) Efficacy of an individualized. H. Journal of Behavioral Medicine. 20:174-180. Velicer.. American Journal of Health Promotion.. J. and Mutrie. and Simkin. L. L. H. 44:355-346. S. (2000) Interactive communication strategies: implications for population-based physical activity promotion.. C. Medicine and Science in Sports and Exercise. J. H.. Prochaska. B. Nigg. D.. L. S.. B. B. and Harlow.. W.LaForge. R. 26:1400-1404. B.. Health Education Journal. 22:321-331. Marcus. M. Forsyth. L. C.health.. and Forsyth. M. Rossi. Simkin-Silverman. S. H. and Traficante. Rossi. Marcus.. H. R. P. Marcus. B. Journal of Applied Social Psychology. Clark. P. and Forsyth... O. O. B. 19:121-126. Roberts. G. Marcus. B. King. 56:154-165. and Bock... (1997) Body mass index and patterns of mortality among seventh-day adventist men.... B. Bock. K. (1998) Stages of change for fruit. H. H.. vegetable and fat intake: consequences of misconception.. motivationally tailored physical activity intervention. DeVries. and Mudde. van Assema. G. decisionmaking. 28:349-360.. G. (1994) The transtheoretical model: applications to exercise behavior. D. M... Brug.. 12:246-253. Loughlan.. C. www. K. B. Rossi. and McHorney. Pinto. (1998) Evaluation of motivationally tailored vs. F. 24:489-508. Lempert. Greene. Journal of Clinical Epidemiology. W. Marcus. Riebe. D. Levesque. R.. M. 13:1-11. K. C. M.. J.. B. Sports Medicine. B. 14:118-124. A. Annals of Behavioral Medicine. (1996) Theories and techniques for promoting physical activity behaviors. standard self-help physical activity interventions at the workplace. H. Lechner. H. M. and Prochaska. B. B.. LaForge. Linnan. (1994) Self-efficacy. Tonstad. H. American Journal of Preventive Medicine.discovery. Roberts. L. (2003) Vary your fruits and veggies.com/centers/nutrition/newfruits/ Lindsted.. Emmons. L. and Abrams. M.. L. C. Nutrition Center.
F... women’s wisdom. Joyce. (2001) The Ultimate weight solution. W. Medicine and Science in Sports and Exercise. (1992) The stages and processes of exercise adoption and maintenance in a worksite sample. Rossi. Prochaska. H. Jr. S.. (2006 – 2012). and information technology. R. (2011) YOU: Losing weight: The owners manual to simple and healthy weight loss.. (1998) Women’s bodies. H. Forsyth. J.C. Serdula. O. R. Health Psychology. S.. and Simkin. H. and Simkin.. J. (2008) YOU: The Owners manual: An insider’s guide to the body that will make you healthier and younger. J. P. R.. Owen.J. D.. and Abrams.. Marcus. 39:473-482. (1996) The stages and processes of weight control: two replications. (1997) The new maximize your body potential. Pinto. Northrup. Dufresne. Laforge. C. R. edited by E.E. Nigg. International Life Sciences Institute. (1999) Stages of change across ten health behaviors for older adults.. B.. Mokdad. Rossi. Filer. S. San Francisco: Bull Publishing. Phillip. 10:195-200. (1994) The transtheoretical model: applications to exercise behavior. various issues.. A. L. Marks. and Prochaska. Velicer. C.. Present Knowledge in Nutrition. J. H. C. The Gerentologist. Selby. pp. B. S. C. M.. and Cypel. Marcus. American Journal of Health Promotion.. J. N. A.. .. J. New York: Bantam. (1998) Physical activity interventions using mass media. Dietz. and Roizen.P. H. M. L. Y. Nash. L. Philadelphia: Charles Press. B. Ziegler and L. V. M. Pao.. M.. Washington. and Fridinger. C. J.. S. C. 282:1519-1522. Oz. D. and DiClemente. N. R. M. M.Marcus. (1996) Estimation of dietary intake. H. O. (2009) The spread of the obesity epidemic in the United States. B. O Magazine. Oz. Padula. Journal of the American Medical Association. 11:386-395. G... Bowman. print media. C. American Journal of Preventive Medicine. Marcus. B. 15:362-378. 26:1400-1404. Norcross. (1996) Longitudinal shifts in employees’ stages and processes of exercise behavior change. Cavill... Rossi.. M. Niaura. R. K. and Koplan. Obesity and Weight Control. McGraw. H. W. B. 498-507. E. J.. S. B. Burbank. A. F.
. Rao. W. R. C. 12:57-66. A. 51:390-395. (2005) Fruit and vegetable intake among adults in 16 states: results of a brief telephone survey. (2012) Calming the fat away. Simoes. Coates.. Prevention.. C. R. G. J. Heath. A. R... (1997) The transtheoretical model of health behavior change.. B. Prochaska.. Prochaska. (2005) Physical activity and public health: a recommendation from the Centers for Disease Control and Prevention and the American College of Sports Medicine. Health Psychology. Scholosberg. O. pp. American Journal of Health Promotion. Sanders. G. O.. (1983) Stages and processes of self-change of smoking: toward an integrative model of change. W. Velicer.. Prochaska. J.. Bouchard. W. O. S. 273:402-407. C.. C. Rossi. J. Ettinger. B.. W. Oprah Magazine. L.. L. New York: Pantheon Books. S. 85:236-239. Rosenbloom. A.. Serdula. O. Norcross. Reed. H. A. Prochaska. J. N. (1994) What you can change and what you can’t. Glanz et al.. C. M. C. (1997) What makes a good staging algorithm: examples from regular exercise. C. L.. January: 63. O. M. F. W. Prochaska.. J. and DiClemente. Seligman. and Subar. B. (1998) The ultimate workout log: an exercise diary and fitness guide.. 60-84. S.. H. (1997) The transtheoretical model and stages of change: health behavior and health education: theory. L. 13:39-46. Mokdad.Pate. 2012. W. F. (2001) Holistic weight management: real solutions for permanent weight loss.. G. Knopf.. J. J. E. Rossi. S.A. Prevention... J. D. Goldstein.. research and practice. Redding. W. and King.. F. and Evers. K. H. Byers. Velicer.. Singer. New York: Avon. C.. June: 32. Blair. Buchner.. American Journal of Public Health. D. Harlow. C. R. O.. Fiore. New York: Houghton Mifflin Company. and Rossi. (1994) Stages of change and decisional balance for 12 problem behaviors. . R. April. San Francisco: Jossey-Bass.. (2008) Become an optimist. and Velicer. F. (1995) Changing for good. and DiClemente. S. Martin P. Robinson-Whelen. Edited by K. Journal of Consulting Clinical Psychology. Rakowski. E. American Journal of Health Promotion. C. A. A. Pratt. T. Macera.. Marcus. S. K. C. New York: A. Prochaska. T. J. J... Redding. 12:38-48. Journal of the American Medical Association. Haskell. M. W. and Marcus. (2000) From resolution to reality.
S. R. and Myers. Department of Health and Human Services.. Vernon. Washington. (1993) National Institutes of Health. Government Printing Office. census bureau report..Stefanick. M.. 232. K. April:150-155. 93-2669. Redbook Magazine. Journal of Professional Psychology: Research and Practice. (2006) Physical activity and health: a report of the surgeon general. 28:284-292. Li. New England Journal of Medicine. (2009) Computer use up sharply: one in five Americans use internet. S.. Kristal. Home and Garden Bulletin No. Government Printing Office. 339:12-20.C. Department of Health and Human Services. National Center for Chronic Disease Prevention and Health Promotion. Washington. 252. U. DC.C. 17:91-149. D. K. R. W. G. Sheehan.S. Tilley. 2012.S. D. Haskell. P. Hirst. (1999) Nutrition intervention for high risk autoworkers: results of the next step trial. D. M. Glanz. N. (2012) You try keeping up with Alison Sweeney. Washington. B. Working group report on primary prevention of hypertension. April. U. U. U. and Wood.. Whitehead. F. Ellsworth. M. Washington. (1999) New research: Lose 10 pounds or more.C.S. L. Public Health Service. Centers for Disease Control and Prevention. (2000) Healthy people 2010: national health promotion and disease prevention objectives. . Government Printing Office. S. W. C. Tkachuk... World Reviews in Nutrition and Diet. 56:111-112. (2003) Nutrition education research. 5th edition.C. Department of Agriculture and the U.. Home and Garden Bulletin No. Mackey. (2010) Nutrition and your health: dietary guidelines for Americans. DC.S. Preventive Medicine. Bureau of the Census. Department of Health and Human Services. National High Blood Pressure Education Program. (1998) Effects of diet and exercise in men and postmenopausal women with low levels of HDL cholesterol and high levels of LDL cholesterol. (1999) The food guide pyramid. Department of Health and Human Services. D.. (1999) Exercise in treating depression. Fox. Yeager. Department of Agriculture and the U. NIH Publication No.. Whitehead.S. Government Printing Office.. D. Prevention.S. U. (2007) How useful is the “stages of change” model? Health Education Research. M. Government Printing Office. S. A. Washington. S. Washington. L.
chat rooms. http://www.selfcare.SparkPeople.Appendices and Questionnaires Appendix A Internet Support http://www. nutrition and exercise habits.. success stories. chat rooms.getfit.asp 10-minute quiz to help determine your current life expectancy based on family history. progress reports.dietsmart. i. animated workout demonstrations.e.com/ Click on “My Health Coach” – generates personalized menus and fitness workouts.com/ 24-hour online community. message boards.omronwebstore. support groups.com Personalized diet plans and food tracking.com/ Virtual mall of self-help resources. http://www. meal plans. Bob Greene. fitness equipment. 24-hour online support.com/ Giuliana Rancic.jennycraig. chat rooms. tracking daily progress on e-diary. message boards. host of E News. daily chat room. health tips. recipes and shopping lists. gives you tons of motivation and tips in her new website. http://www. http://www. member support and information. message boards.” http://www. easy to follow exercises. fitness experts. recipe databases. http://www. “10 Pound Club.fabfitfun. virtual meetings. online support. success stores. mentor programs.msnbc.com/modules/quizzes/lifex. nutritional supplements. customized fitness programs. Worth checking out! http://www. menus and shopping lists. http://www. daily chat room.000 steps and you’ll get a code to swap for points online. health tips.com/ Hit 10.com/ App and website motivates you with badges. .com/ Customized meal plans. access to licensed dietitians. and redeem for prizes at great stores. interactive tools that track and adjust to your progress. discussion board.loseit!.com/ Custom tailors your workouts to your favorite activities. http://www. direct access to online counselors for moral and motivational support.health. http://www. health assessment.s2h. www. support.com/ Pedometer favored by Oprah’s trainer.ediets.com/ Member support and information. and behavioral specialists.
nig.eatright.S. coping mechanisms. nutritional supplements.nci.com Internet database of alternative medicine sites www.women.http://www.cancer.com Discovery Health – diet and fitness information.altmedicine.org American Cancer Society www.2. chat rooms. naturopathic research.com Produce for Better Health Foundation www.gov U.cdc. health tips www.discovery. message boards.healthfinder.gov National Center for Complementary and Alternative Medicine www. create your own web pages.od. Appendix B Internet Information Sites www.5aday. “Holistic Times” newsletter.click on “Tool Kit” under the “Fitness” channel. personal ejournals. success stories.com/ Online community.gov/od/oc/media Center for Disease Control www. research and quizzes www.nih. Department of Health and Human Services .gov/5aday National Institutes of Health www.ccnh.dccps. quiz.org American Dietetic Association www.com/ 5-minute workout personality quiz -. http://www.altmed.weightwatchers.Q.edu Natural health I.
I do not currently exercise regularly but intend to start in the next 30 days.Apendix C Physical Activity Assessment TTM Staging Algorithm This assessment will tell you what your stage is for regular exercise. True or False IF TRUE. STOP HERE 3. True or False IF TRUE. STOP HERE 5. True or False IF TRUE. STOP HERE 2. I currently exercise regularly and have done so for more than six months. True or False IF TRUE. Answer the following questions truthfully. I currently exercise regularly and have just begun doing so within the last six months. Date: REGULAR EXERCISE: AEROBIC ACTIVITY FOR A PERIOD OF 30 MINUTES OR LONGER. I do not currently exercise regularly and I do not intend to start exercising regularly in the next six months. STOP HERE 4. True or False IF TRUE. starting with the first one until you come to a question in which your answer is TRUE. 1. I do not currently exercise regularly but I am thinking about starting to exercise regularly in the next six months. STOP HERE . Activity exertion levels should reflect a greater increase in your heart rate (within the target range for your age) and cause sweating.
True or False IF TRUE. one half cup cooked vegetables. A serving is equal to approximately one medium apple.. three quarters cup fruit or vegetable juice. STOP HERE I intend to eat more fruits and vegetables in the next 6 months. True or False IF TRUE. starting with the first one until you come to a question in which your answer is TRUE. Answer the following questions truthfully. STOP HERE I do not intend to eat more fruits and vegetables in the next 6 months. or one half cup of berries.Apendix D Dietary Assessment TTM Staging Algorithm This assessment will tell you what your stage is for diet management. STOP HERE I intend to eat more fruits and vegetables in the next 30 days. True or False IF TRUE. Date: It is recommended by various nutrition and health organizations that eating at least 5 servings a day of fruit and vegetables (combined) will lead to good health. True or False IF TRUE. STOP HERE I currently consume 5 servings of fruits and vegetables per day and have done so for a period of less than six months. . I currently consume 5 servings of fruits and vegetables per day and have done so for a period of six months or longer.
True or False IF TRUE.Least Important _____Improve my health _____Live longer _____Be/feel more attractive _____Increase my energy and stamina _____Feel better mentally _____Feel better physically _____Gain weight _____Lose weight _____Other (explain) Appendix F .What are the most successful strategies you’ve used in the past to improve your diet/nutrition? 3. Rate the following diet/nutrition motivations according to the effect they have on you.When you were unsuccessful with your diet/nutrition goals in the past. STOP HERE Appendix E Diet/Nutrition Motivational Questionnaire Please answer the following questions as honestly as you can. what are they? 2. 1.Most Important 2 .Do you have specific diet or nutrition goals? If so. Give each a number from 1 to 3. what were the reasons? 4.Somewhat Important 3 .What specific behaviors or techniques do you use to motivate yourself to maintain your diet/nutrition goals? People are better able to make changes when their motivation level is high. 1 .
what are they? 2.smashwords.Do you have exercise or fitness goals? If so. Good Jane: How Good Girls Get Bad Boys to Behave The 12 Biggest Mistakes Women Make in Dating & Love Relationships . 1 .What are the most successful strategies you’ve used in the past to improve your fitness? 3.Exercise/Fitness Motivational Questionnaire Please answer the following questions as honestly as you can. 1. what were the reasons? 4.Least Important _____Improve my health _____Live longer _____Be/feel more attractive _____Increase my energy and stamina _____Feel better overall _____Tone my muscles. get rid of flab _____Get physically stronger _____Lose weight _____Raise my self esteem _____Achieve an athletic goal _____Other (explain) Nothin to it but to do it! ---Lyn Kelley ### Discover other titles by Lyn Kelley distributed at http://www.Most Important 2 . Give each a number from 1 to 3.When you were unsuccessful with your fitness goals in the past.com/ Dear Jane Series: Bad Dick.Somewhat Important 3 .What specific behaviors or techniques do you use to motivate yourself to maintain your fitness goals? People are better able to make changes when their motivation level is high. Rate the following fitness motivations according to the effect they have on you.
com/JanesGoodAdvice Facebook: http://facebook. Dreamers: How to Spot Them and Handle Them Cheap Men: How to Spot Them and Handle Them Men who Lie and Cheat: How to Spot Them and Handle Them Emotionally Unavailable Men: How to Spot Them and Handle Them How to Stick With Your Diet & Exercise Program How to Motivate People! The 3 Magic Keys to Unlock Anyone’s Hidden Motivation Therapists: How to Promote Your Practice to a Well-Pay. Well-Pay Clients Become Your Own Life Coach in 12 Easy Steps I offer telephone coaching. Wimps.com Learn more about Dr.kelley1 YouTube: Janes Good Advice Thank You! . Self-Pay Clientele How to Motivate Your Clients to Change: Psychological Principles of Motivation How to Become a Life Coach How to Become a Corporate/Business Coach How to Become a Virtual Coach The 7 Secrets of Highly Successful Therapists The 7 Self-Sabotages: Why People Sabotage Themselves and How to Stop It Alternative Income Sources for Therapists Ethical Issues for Coaches Practice Angels: How to Build a Full Practice from Good Referral Sources Alone How to Get a Raise from Managed Care Plans Get New Clients Now! Top 10 Ways to Attract New.How to Turn a Player into a Stayer How to Cure a Commitment-Phobic Controlling and Manipulative Men: How to Spot Them and Handle Them Self-Centered and Narcissistic Men: How to Spot Them and Handle Them Addicted Men: How to Spot Them and Handle Them Low Achieving Men .com/lyn.com Follow me on Twitter: http://wefollow. Self-Pay Clientele Healthcare Providers: How to Promote Your Practice to a Well-Pay.Passives. Contact me to set up an appointment! 888-700-4769 lyn@janesgoodadvice.JanesGoodAdvice. Lyn at www.
This action might not be possible to undo. Are you sure you want to continue?
We've moved you to where you read on your other device.
Get the full title to continue reading from where you left off, or restart the preview.