LOSE WEIGHT

• Choose an exercise
• Schedule it regularly
• Learn about exercise and nutrition: WebMD & MedicineNet
• Plan healthy menus
• Shop for healthy foods 
• Learn to read food labels 
• Keep healthy snacks handy 
• Eat more fruits & veggies
• Control food portions
•     the Great Plate
•     printable serving size card (pdf) Another from WebMD
•  Track Diet & Exercise Another 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

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

Optimal Breathing Pace at Breathing.com

Breathing exercise audio

Relaxation recordings (mp3s)

Meditation Podcasts

Exercise & Food Diary

Mayo Clinic

Yoga Video

Exercise Habits Quiz

Books-American Dietetic Association

GOAL PLANS | DEVELOPMENT CENTER | DELICIOUS LINKS - DIET - EXERCISE