Here are the pdf files I am using for this course.
October 30, 2008
October 23, 2008
Wellness Path - a model for planning activity
When I coach a person or a group, I like to begin with this model. It is a pair of parallel paths. The path on the left is the path you are on right now. The path on the right is where you would like to be. Since it is a wellness path, it encompasses diet, activity, spirituality and your social/emotional life. You can download the PDF and think about it.
Any change you are thinking about making needs a commitment from you at a 7/10 level or above. Less than that and you will not succeed. Pick areas to work in where you have that commitment and begin to make lists in areas where you want to change but are less committed. Your lists should be your “Whys”. Why do you want to do something there? When your list is big enough with reasons you accept, then you will take action.
July 22, 2008
Changing Your Behavior
Losing weight is about a series of small behavior changes. There is a process and stages to go through in making each change. Those that are easy for you require little effort. You are convinced of the benefit, know exactly what you are going to do and “DO IT” - never looking back.
It is the change that you don’t want to make that is difficult. If you aren’t sure of the benefit to you or if you have tried and failed before, it can be difficult to be convinced you should do it now.
With each change you have to ask yourself where you are in the process. There are six answers. If you are implementing keeping records of what you eat, then you might say one of six things.
1. I won’t or I can’t 2. I want to, but 3. I am going to! 4. I’m doing it for less than 6 months.
5. I am doing it for more than 6 months. 6. I always do that!
Look at this list and ask yourself which question applies to you for each of these changes.
A. I know how I will reduce my calories in a recommended way. (page 24 Beck Workbook)
B. I am ready to write down all I eat every time.
C. I know I will exercise 30 minutes every day.
D. I will record all my activity in a journal.
E. I am ready to follow a plan to lose weight and keep it off.
F. I have asked someone to be my Diet Coach.
G. I will always eat sitting down.
H. I will eat on a smaller plate, with smaller utensils, more slowly and deliberately.
lf you answered I can’t or I won’t or I want to for any of these statement then your reason for doing it is not big enough. Your reason for not doing it is still larger and more powerful. You will need to find your why in order to do it for more than 6 months. Even if you start, with your reasons so weak, you will easily get distracted away from your efforts.
Find multiple strong “whys” and write them down. Why do you want to lose one pound a week? What are all the reasons? Read them a couple of times a day, add to them until you are ready with strong resolve. Doing this is as important as what you eat. To be successful and not slid back means changing your why for being where you are. You have to want and need and not be able to do without the change you seek.
Talk to you diet coach ( Dr. Beck’s term). I prefer to call them a diet buddy. Or in the Army, your battle buddy. You go through the battle together. It is a battle and you need a plan and a way to know in writing if you are on the plan. Are you in an “I am going to do this” state? On each of these issues? Then you are ready!