Physical Goals

LOSE WEIGHT

• Choose an exercise
• Schedule it regularly
• Learn about exercise and nutrition
• Plan healthy menus
• Shop for healthy foods 
• Learn to read food labels 
• Keep healthy snacks handy 
• Eat more fruits & veggies
• Control food portions from WebMD
• Track Diet & Exercise from WebMD

 

MEASURE

[I will do what] lose weight [how much] ____ lbs [by doing what] aerobic exercise [when] every morning [for how long] 30 minutes [measured by] target heart rate [by when] by target date of two months from today.

Final statement:

I will lose 10 lbs in two months by doing aerobic exercise every morning for 30 minutes that will increase my heartbeat to 155 beats per minute.

CHART RESULTS

 

EXERCISE MORE

 

QUIT SMOKING

• Buy nicotine patches
• Have plenty of hard candy
• Get rid of all cigarettes
• Avoid environments that will lead to cravings
• Distract yourself w/other activities

 

REDUCE ALCOHOL DRINKING

• Set a limit:
• [ ] drink/day
• [ ] drinks/week
• No drinks
• Track drinks
• Eliminate temptations
• Distract yourself w/other activities
• Get support

 

Manage Stress

• Breathe deeply
• Practice Relaxation Response

I will practice deep breathing by focusing on it when the hour changes at least 10 times a day by taking 10 deep breaths measured with a golf stroke bead counter every day for one week.

 

Tools

Breathing exercise audio

Meditation Podcasts

 

GOAL PLANS | DEVELOPMENT CENTER | DIET - EXERCISE