create a ROADMAP TO SUCCESS
Making changes and improvements to existing unhealthy eating and exercising habits could be a constant battle for today busy professional. Still, giving up is never the better option. Building new habits is a continuous process and there need to be a “Set Your-Self for Success” plan in place, that will help with making balanced nutritional meals and a regular exercise routine a normal part of daily life.
A big behavioral change challenge has always been keeping up with the planed fitness routine. Group exercise is one of the ways to get together with like-minded people, stay motivated, get up early in the morning, go to the local park, do push- ups, sit- ups, squads and rope jumps, chat with exercise buddies about new, healthy cooking recipes and upcoming 5K run or mud and obstacles races.
Thirty days are a period of time enough to form new habits and after the month is over what needs to be done is maintain the already established routines in place. To reach the final goal, is helpful to create a list of mini-goals:
1. Start a food journal.
2. Join a local fitness boot camp.
3. Set an alarm sound and a message alert on my PC, tablet and phone to remind me of my weekly
exercise schedule, meal and snack times.
4. Drink a glass of water before every meal.
5. Eat protein at every meal.
6. Eat 30 to 50 grams of fiber per day.
7. Learn to read food labels.
8. Eat breakfast every day.
9. Avoid high- sodium foods.
10. Practice portion control.
Besides a food & exercise journal to monitor progress toward the outlined final goals, there are additional “tools” that could be useful in the process:
- Inside the refrigerator and the pantry there will be only products that are appropriate for preparing healthy meals. In that way, there will not be unhealthy food items stored in the house.
- A bag with sweats and a pair of sport shoes kept in the car, ready for a gym visit.
- Personal trainer or a “friend in crime” to help monitor progress and review food journal entries.
Anticipate the following challenges as I work towards my goal, and have identified effective strategies for minimizing those challenges.
Challenge- Incomplete food journal.
Strategy- Attach the daily journal page to the back of my phone with a rubber band. I am not going to forget about it that way.
Challenge- Not being on time for morning exercise.
Strategy- Set two alarms to make sure I wake up on time and don’t miss the exercise class.
Challenge- Locating an affordable food market, selling organic food produce.
Strategy- Find information from friend, fellow exercise buddies and search the web.
Challenge- Avoid soda drinks.
Strategy- Keep bottles of water available in my car, in my backpack and in my refrigerator.
Challenge- Do not add half & half to coffee.
Strategy- Use non- fat milk as a replacement.
Challenge- Avoid late-night snacking.
Strategy- Post reminder on the refrigerator door.
Self-evaluate. Initially, initially it may be difficult to admit that here are few extra pounds and the exercise routine is less than satisfying or not existing, but once that is established, an intervention plan can be initiated, ways to stay motivated found, so behavioral change efforts are not abandoned prematurely and the final goals are successfully accomplished.
Control unhealthy ambitions. No extreme diets or an Olympic athlete fitness routine are needed. In the beginning take small, simple, but consistent steps.
Safety is priority. Make it a habit to stretch before exercise. That will keep the joints loose and allow complete range of motion without a risk for injuries. It will prepare the body to perform better. Also, rest between sets and exercises and let your breathing return to normal.
Learn about essential vitamins, mineral and protein supplements and how to balance them correctly. Don’t forget to always read labels on all products you are about to load in your shopping basket. You don’t need to stress your body with sugar, saturated and trans fats. Get all junk food out of the house. Instead, pick fruits, vegetables, lean meat, skim milk and whole grains for more nutritional value.
Wake up to a “Rise and Shine” text message in the morning, accompanied by a motivational quote like “This is How We Roll!!” and keep the commitment to… A HEALTHIER, STRONGER, MORE ADVENTUROUS SELF.
A big behavioral change challenge has always been keeping up with the planed fitness routine. Group exercise is one of the ways to get together with like-minded people, stay motivated, get up early in the morning, go to the local park, do push- ups, sit- ups, squads and rope jumps, chat with exercise buddies about new, healthy cooking recipes and upcoming 5K run or mud and obstacles races.
Thirty days are a period of time enough to form new habits and after the month is over what needs to be done is maintain the already established routines in place. To reach the final goal, is helpful to create a list of mini-goals:
1. Start a food journal.
2. Join a local fitness boot camp.
3. Set an alarm sound and a message alert on my PC, tablet and phone to remind me of my weekly
exercise schedule, meal and snack times.
4. Drink a glass of water before every meal.
5. Eat protein at every meal.
6. Eat 30 to 50 grams of fiber per day.
7. Learn to read food labels.
8. Eat breakfast every day.
9. Avoid high- sodium foods.
10. Practice portion control.
Besides a food & exercise journal to monitor progress toward the outlined final goals, there are additional “tools” that could be useful in the process:
- Inside the refrigerator and the pantry there will be only products that are appropriate for preparing healthy meals. In that way, there will not be unhealthy food items stored in the house.
- A bag with sweats and a pair of sport shoes kept in the car, ready for a gym visit.
- Personal trainer or a “friend in crime” to help monitor progress and review food journal entries.
Anticipate the following challenges as I work towards my goal, and have identified effective strategies for minimizing those challenges.
Challenge- Incomplete food journal.
Strategy- Attach the daily journal page to the back of my phone with a rubber band. I am not going to forget about it that way.
Challenge- Not being on time for morning exercise.
Strategy- Set two alarms to make sure I wake up on time and don’t miss the exercise class.
Challenge- Locating an affordable food market, selling organic food produce.
Strategy- Find information from friend, fellow exercise buddies and search the web.
Challenge- Avoid soda drinks.
Strategy- Keep bottles of water available in my car, in my backpack and in my refrigerator.
Challenge- Do not add half & half to coffee.
Strategy- Use non- fat milk as a replacement.
Challenge- Avoid late-night snacking.
Strategy- Post reminder on the refrigerator door.
Self-evaluate. Initially, initially it may be difficult to admit that here are few extra pounds and the exercise routine is less than satisfying or not existing, but once that is established, an intervention plan can be initiated, ways to stay motivated found, so behavioral change efforts are not abandoned prematurely and the final goals are successfully accomplished.
Control unhealthy ambitions. No extreme diets or an Olympic athlete fitness routine are needed. In the beginning take small, simple, but consistent steps.
Safety is priority. Make it a habit to stretch before exercise. That will keep the joints loose and allow complete range of motion without a risk for injuries. It will prepare the body to perform better. Also, rest between sets and exercises and let your breathing return to normal.
Learn about essential vitamins, mineral and protein supplements and how to balance them correctly. Don’t forget to always read labels on all products you are about to load in your shopping basket. You don’t need to stress your body with sugar, saturated and trans fats. Get all junk food out of the house. Instead, pick fruits, vegetables, lean meat, skim milk and whole grains for more nutritional value.
Wake up to a “Rise and Shine” text message in the morning, accompanied by a motivational quote like “This is How We Roll!!” and keep the commitment to… A HEALTHIER, STRONGER, MORE ADVENTUROUS SELF.