ACRONYMS FOR DIETS AND LIFE CHANGE

ACRONYMS FOR DIETS AND LIFE CHANGE

PEFS = perseverance, endurance, flexibility and strength
4Ps = power, passion, purpose, playfulness
4Ls = live, love, learn, laugh
DARN = desire, ability, reasons, need
CAT = commitment, activation, taking steps
BAP = brief action plan
OARS = open ended, affirmation, reflections, summary
SMART - specific, measurable, achievable, relevant, timed
HCQP3 = humble, calm, quiet, patient, positive, prepared

DIETING AND DEPRIVATION

DIETING AND DEPRIVATION

Stress in life is is normal, the response can be abnormal - eating, drinking
Do not use food/drink as your coping mechanism
Eating compulsively is a measure of your anxiety
Plan your eating
Be assertive and DO NOT let others dictate your food
Many people eat before they think - pseudo hunger
Just as you are the one who started your relationship with food, YOU and only YOU can change it
Begin today the process of retraining your response to external food cues
Whose diet is this - YOURS
     Accept personal responsibility as worth the effort
       urge to eat stop and count to 25
       give your defense time to kick in
       listen to your self, not the food
       establish situational controls - home, eating out, work, parties
Do not say
     I have to entertain in my job
     I am big boned
     I do no have time to exercise
     I do ot have any will power
     My diets never work
     My coach will make me lose weight
     This supplement will solve my problem
     I need a diet to make me thin

EXERCISE HINTS

EXERCISE HINTS

Music - MoTown, Twist, Rock and Roll
Remember to keep at 60 decibels for your brain
Consider gym membership and trainer
Schedule in your planner, iPhone
Keep track of your progress
Sports after FITT comfortable
     swimming, cycling ( stationary safest ), tennis, golf, yoga, pilates, tai chi
Variety keeps interest
Weights need one day rest in between
Water
Protein after each workout - 15 grams

EXERCISE - SPECIAL THOUGHTS

EXERCISE - SPECIAL THOUGHTS

Those with balance problems or artificial joints start slow before FITT

Sit in a chair
     Arm circles forward and backward shoulder height
     Waist whittler - arms locked overhead and lean left and right 10 each way
     Sit downs - sit tall, arms overhead and bend forward touching floor
     Chair jogging - sit tall and hold on to sides of chair, lift knees alternating legs 15 reps each leg
     High kicks - sit tall and hold on to sides of chair, lift one leg straight up and alternate 15 reps each
     Foot flex - sit tall and hold on to sides of chair and raise one leg in front and point toe 10 times
            Do each leg 10 times
     Start slow
     Exercise everyday till comfortable then move to FITT