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MONDAY MEMO
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- Plan the New Year's Fitness
It's that time of year again - January - when many of us make resolutions
concerning our health and fitness. We are committed and motivated.
We are also a little anxious because we remember that last year we
had the best of intentions - but then relapsed in spite of them. How
can we make this January the start of a lasting exercise program?
If we use the techniques described below, we'll be on our way! In
fact, these techniques will work, not just for initiating an exercise
program, but for any lifestyle changes we decide to work on.
- Go for the Goals
What do you hope to accomplish with an exercise program? Making a
plan will focus your efforts. When setting goals, it is important
to put them in writing. Written goals will help you track your progress,
make your accomplishments more obvious and identify problem areas
that need more attention. Sadly, only 5% of Americans write down goals
and objectives, but 95% of those who do will succeed. (A survey of
Fortune 500 executives indicates that they may be successful because
they write down their goals and objectives.)
- Find Somebody To Lean On
When you make changes, even the most beloved friends and family members
may feel you are imposing on them. If you can identify the people
who will support you, their encouragement will make it easier for
you to stick to your new behaviors. This nurturing will help you maintain
your commitment even during periods of stress.
- Choose Affirmations and Rewards
It's easier to establish new habits when you positively reinforce
them. One way of doing this is through the use of affirmations that
help to program the subconscious to new beliefs. Affirmations should
be positive and start with firm statements such as, "I am"
or "I have," rather than tentative ones like, "I would
like" or "I will try." For example, you could say,
"I am a healthy person making changes in my lifestyle so I can
live in the most healthy way." Repeat affirmations to yourself
several times a day.
Set up a reward system for sticking to your positive habits. Rewards
may include extra time for yourself with a favorite book, a pedicure,
a trip with a special friend or a class that stimulates your mind.
Avoid rewards related to food and drink, since these can be sabotaging
in the long run.
New behaviors can be fulfilling if you "hang in there" long
enough to turn them into lifestyle habits. Then, when next January
rolls around, you will still be engaged in an exercise program and
can look to other lifestyle goals.
Goal Setting
To help yourself set and reach a fitness goal, fill out the information
below. You can make copies of this chart and fill it out every few
months to re-motivate yourself.
My goal is: ______________________________________________________________
(Be specific - for example: to be able to run/walk 2 miles in less
than 30 minutes within 2 months)
I will do the following to achieve my goal:
(example: run or walk three times a week)
1. _____________________________________________________________________
2. _____________________________________________________________________
I will stop doing the following:
(example: driving my car for short errands)
1. _____________________________________________________________________
2. _____________________________________________________________________
I will continue the following healthy habits:
(example: taking a walk at lunch every Thursday with my friend Kathy)
1. _____________________________________________________________________
2. _____________________________________________________________________
People who will support me in my new behaviors are:
1. _____________________________________________________________________
2. _____________________________________________________________________
My affirmation is:
(example: My body is growing stronger and healthier every day.)
________________________________________________________________________
________________________________________________________________________
When I reach my goal of ___________________________________________________
I will reward myself by ____________________________________________________.
(example: going to a play)
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