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Making it Stick: Keeping up with your New Year’s Goals Frankie Painter & Margaret Sheridan

Goals to make it stick

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Page 1: Goals to make it stick

Making it Stick: Keeping up with your New Year’s GoalsFrankie Painter & Margaret Sheridan

Page 2: Goals to make it stick

SMART goals – set yourself up to succeed!

Write down one goal you have made this year that relates to nutrition, exercise or a lifestyle habit

OR…

if you haven’t made a goal this year, write down one you’ve made in the past that you did NOT succeed in meeting

Page 3: Goals to make it stick

Reduce the amount of added sugar in my diet

• Specific – instead of “I want to be healthier” say “I want to lose 20 lbs by the end of August”

• Reduce the amount of added sugar in my diet by not eating dessert each day

• Measurable – how do those pants fit?; chart

Page 4: Goals to make it stick

• Attainable – “to take brisk walks around my neighborhood 3 days per week”

• Reduce the amount of added sugar in my diet by eating dessert only 4 days/wk

• Realistic/relevant –don’t train for a marathon if you’ve never run a 5k

Page 5: Goals to make it stick

• Timely – have specific deadlines; short term & long term

• Short term – by the end of Feb, eating dessert only 4 days/wk

• Long term – by the end of May, eating dessert only twice per week

Page 6: Goals to make it stick

How do I make the change?• Make changes that become a part of your life – not

ones that last only long enough to reach your goal•Diets don’t work for this reason

• Choose one small thing to change – work on it until it becomes a habit then choose something else

• Find support – family, spouse, co-workers, friends

Page 7: Goals to make it stick

I feel a change happening…• Reward yourself when you reach your goal!

• Explore new options until you find something you like (group classes instead of exercising alone)

• Do a scaled down version of the real thing so you do something instead of nothing (allow yourself to walk instead of run)

Page 8: Goals to make it stick

NutritionNO! YES!

Think of your sandwich as a salad between 2 pieces of bread

Page 9: Goals to make it stick

Exercise• 30 minutes too much? – exercise in 3 ten-minute segments• Move more!• Don’t put away your gear – visual cues are a wake-up call• Invest in more workout clothes – having the right clothes removes

the hurdle and reinforces your identity as an exerciser. • Log your workouts online or use a journal– accountability

Facebook, DailyMile, Spark People• Involve your causes• Make friends with class regulars – social fix + physical activity• Create an exercise contest – Biggest Loser; office wars!

Page 10: Goals to make it stick

Office Strategies• Stand up to take phone calls• Swap your chair for a stability ball• Have walk and talk meetings• Stairs!• Use the restroom farthest away and drink lots of water so

you’ll have to walk there more often• Send your documents to a printer on another floor or on the

other side of the office• Create a screen saver that reminds you to stand up and stretch• Pace!

Page 11: Goals to make it stick

Women’s Health MagazineWomen who sit for more than 6 hours a day have a roughly 40% higher risk of dying from any cause, regardless of their fitness level, versus those who sit for fewer than 3 hours.

2011 study found that every hour of TV you watch after age 25 shaves 22 minutes off your life span.

Page 12: Goals to make it stick

An effective program is one to which the client adheres.

Questions?