Hi LIFEstylers!
It may be the end of our night program, but it is only the beginning of positive lifestyle change!
Thanks to everyone for their interest, it was an honour and pleasure!!
As said, we are not done...we will reconvene next Tuesday the 24th at noon in room B224 at NRGH in Ambulatory Care to award LIFEstyle keychains to those who complete their 21 day SUCCESS Charts. This is the usual time for our monthly support class called Lunch Club...which meets on the third Tuesday of the month in room B224...it's a time to review and discuss any challenges you may have with "becoming fitter, healthier and _____'er" (you can't get rid of me that easily)...
Tonight, we gave you a primer for the CRAVED mnemonic...things to do or ways of thinking to help shift to a more empowering state of mind.
We talked further about Reverse (R in CRAVED) or paradoxical thinking...terms like "I am such a LOSER!" can be viewed as a negative or a positive...it all depends on your point of view...When it comes to healthy weight change the answer may be more than Eating healthy and regular Activity. It lies in a Variety of things...
We talked about precontemplation, contemplation, preparation, action, maintenance and relapse as ways of looking at any behaviour change...They are called the stages of change made famous by James Prochaska. We are hopeful that we continue in Action phase, but know full well and Acknowledge that relapse can happen...it's important to identify where you are at and then "get back on the bike!"
We supplemented supplements by saying that calcium carbonate and vitamin D are important as well as the fact that probiotics are beginning to show promise with digestion and health...
We also discussed Eating Out and how that it can be a happy and healthful experience...
http://www.webmd.com/cholesterol-management/guide/healthy-choices-when-eating-out
Lastly, we handed out graduation certificates tonight which included a 1 week pass to the pool/gym at Nanaimo Parks and Rec. - special thanks to Damon Johnston for his time and efforts to make this program possible!!
We'll see you at NRGH next Tuesday at noon!! Remember that our class' Day 100 will be Tuesday, May 26th at noon at NRGH...
Take care,
Dr.P
P.S. Some great books to help with behaviour change are Changing for Good by James Prochaska (for EP!), How to Stop Worrying and Start Living by Dale Carnegie and The Power of Positive Thinking by Dr. Norman Peale.
Wednesday, February 18, 2009
Wednesday, February 11, 2009
Lose Weight For Life - week 6
Hi ho LIFEstylers!
Tonight we did a little Reverse (R in CRAVED no more) or Paradoxical thinking...
We tried our (collective) best to not talk about Eating healthy and Activity.
They are both definitely important for significant change, but they are not the only answer...as we said, it takes a Variety of options to make healthy lifestyle change stick for good!
We talked about Credibilty and how buying a used car can challenge this concept...To help build self-Confidence, it takes making a Commitment and staying on course to become "fitter, healthier and _____'er." Your 21 day SUCCESS Chart is living proof of this change!
We also discussed how to enhance and improve Relationships...understanding the Commonality (of Values), a little Active listening, Eye contact and Acknowledgement/Validation can go a long way to help with this...being able to hug (Embrace) in your more intimate relationships can be a booster!
Lastly, we talked about Accomplishments and Adding as ways to help motivate. When it comes to the things we may not want to do right away, but are important like cleaning the bathroom (or regular Activity like walking)...try rating out of 10 how much you will enjoy/like doing the activity before you do it (i.e. 3 out of 10)...then go ahead (grumble...grumble) and do it...now rate it...invariably the score will be higher! The funny thing about us humans is that we enjoy Accomplishing things...no matter how mundane it may be we get an emotional life when the job is done! Adding to the activity like music or with a friend makes it more FUN!
When it comes to changing the Environment...it's much easier than changing your mind...Your mind will follow gladly! The challenge for the week is to leave every environment (room, outside, etc.) a little more neater/tidier (i.e. Clean the Clutter) than when you first found it. You'll start to feel good doing this!
For HOMEWORK:
1) continue your 21 day SUCCESS Chart, if completed, you will be eligible to pick up a brand spanking new LIFEstyle Clinic keychain on Tuesday, February 24th at noon at NRGH (room B224)...
2) clean your bathroom...rate it out of 10 before and then after...you'll see how easy it is to Accomplish!
3) Change your Environment. Clean the Clutter even if you Chunk it down and clean only one drawer in a messy room...you are on your way!
Have a healthy week.
Take care,
Dr.P
Tonight we did a little Reverse (R in CRAVED no more) or Paradoxical thinking...
We tried our (collective) best to not talk about Eating healthy and Activity.
They are both definitely important for significant change, but they are not the only answer...as we said, it takes a Variety of options to make healthy lifestyle change stick for good!
We talked about Credibilty and how buying a used car can challenge this concept...To help build self-Confidence, it takes making a Commitment and staying on course to become "fitter, healthier and _____'er." Your 21 day SUCCESS Chart is living proof of this change!
We also discussed how to enhance and improve Relationships...understanding the Commonality (of Values), a little Active listening, Eye contact and Acknowledgement/Validation can go a long way to help with this...being able to hug (Embrace) in your more intimate relationships can be a booster!
Lastly, we talked about Accomplishments and Adding as ways to help motivate. When it comes to the things we may not want to do right away, but are important like cleaning the bathroom (or regular Activity like walking)...try rating out of 10 how much you will enjoy/like doing the activity before you do it (i.e. 3 out of 10)...then go ahead (grumble...grumble) and do it...now rate it...invariably the score will be higher! The funny thing about us humans is that we enjoy Accomplishing things...no matter how mundane it may be we get an emotional life when the job is done! Adding to the activity like music or with a friend makes it more FUN!
When it comes to changing the Environment...it's much easier than changing your mind...Your mind will follow gladly! The challenge for the week is to leave every environment (room, outside, etc.) a little more neater/tidier (i.e. Clean the Clutter) than when you first found it. You'll start to feel good doing this!
For HOMEWORK:
1) continue your 21 day SUCCESS Chart, if completed, you will be eligible to pick up a brand spanking new LIFEstyle Clinic keychain on Tuesday, February 24th at noon at NRGH (room B224)...
2) clean your bathroom...rate it out of 10 before and then after...you'll see how easy it is to Accomplish!
3) Change your Environment. Clean the Clutter even if you Chunk it down and clean only one drawer in a messy room...you are on your way!
Have a healthy week.
Take care,
Dr.P
Wednesday, February 4, 2009
Lose Weight For Life - week 5
Hi gang!
Tonight......we talked about Rest and Retire (to bed for sleep that is!)...Both are vital for weight and stress management. In today's fast-paced world, we are sacrificing the zzzzzz's for other things. We also found out that poor sleep can be a factor with weight gain. Can anybody say grehlin? If you or a loved one stops breathing at night or snores excessively then you may want to check with your family physician. Especially if your Epworth score is 10 or more. There are simple and effective treatments available. Good sleep hygiene can go a long way for good health.
Your goal of becoming "fitter, healthier and slimmer/curvier/_______'er" just got easier by using a SUCCESS Chart to plot your Accomplishments. Remember to Chunk it down for lifelong success!!
Your LIFEstyle challenge (for a rare LIFEstyle Clinic keychain) is to do a 21 day SUCCESS Chart with 3 vital behaviour changes (a food choice, environmental/behavioural and Activity)...Remember from last week's Tips #1 sheet...that is the gold standard, if you are hitting all of those behaviour's and food choices you will be maximizing your success...but as said, we want to build your Confidence, so better to choose small and achievable goals before we move on to loftier heights!
As said, this course is for life...if you apply these principles...you will achieve your goals!!
Homework for this weeks includes:
1) design your 21 day SUCCESS Chart with 3 new changes (1 food choice (Eat healthy), 1 environmental/behavioural and 1 Activity, i.e. walk 15 minutes every other day).
2) try Resting for 5 to 10 minutes a day in the middle of the day...you may find your energy and concentration soaring!
Have a wonderful week!
Dr.P
Tonight...
Your goal of becoming "fitter, healthier and slimmer/curvier/_______'er" just got easier by using a SUCCESS Chart to plot your Accomplishments. Remember to Chunk it down for lifelong success!!
Your LIFEstyle challenge (for a rare LIFEstyle Clinic keychain) is to do a 21 day SUCCESS Chart with 3 vital behaviour changes (a food choice, environmental/behavioural and Activity)...Remember from last week's Tips #1 sheet...that is the gold standard, if you are hitting all of those behaviour's and food choices you will be maximizing your success...but as said, we want to build your Confidence, so better to choose small and achievable goals before we move on to loftier heights!
As said, this course is for life...if you apply these principles...you will achieve your goals!!
Homework for this weeks includes:
1) design your 21 day SUCCESS Chart with 3 new changes (1 food choice (Eat healthy), 1 environmental/behavioural and 1 Activity, i.e. walk 15 minutes every other day).
2) try Resting for 5 to 10 minutes a day in the middle of the day...you may find your energy and concentration soaring!
Have a wonderful week!
Dr.P
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