My Ex Cerise Wok Sheet

8/6/2019 My Ex Cerise Wok Sheet

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2/11

Activity Time of Day Completed Minutes

Day 1 _________________________________________

Day 2 _________________________________________

Day 3 _________________________________________

Day 4 _________________________________________

Day 5 _________________________________________

Day 6 _________________________________________

Day 7 _________________________________________

I have completed planning for next week

WEEK 1PILLARof SUCCESS

PLANNING FOR SUCCESS: Those who intentionally plan are most timessuccessul, whether that be in business or lie in general. By planning yourexercise schedule, you become accountable to making healthy choices.Learn more about planning or success in your educational resources.


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Day 2 _________________________________________

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FOSTERING A SUPPORT SYSTEM: A good support system can providethe inspiration, guidance, and encouragement you need to stay on trackwith your exercise plan. Who is included in your support network? Tips forassembling a strong support team are included in your educational resources

Walked the WO&D x 30 mins 6 a.m. 9pm

Bike @ wk gym x 30 mins/ walk 6:30am, 9:15 pm

60

60

Bike @ wk gym x 30 mins/ pm 6 a.m. 9:15 walk 60

Bike @ wk gymx 30 mins/walk 1pm walk, pm

bike @ wk gym x 30mins/walk 6am, pm walk

Caving x 2 1/2 hr., Hike x 1 hr. 12pm, 4:30

walking x 30, Yard work x 2.5hr 9am, 11:45

75

60

210

120

walking 6a.m. & 9Pm 60

bike and walk 6am 9pm 60

bike and walk w/ wts 6am 9pm 60

bike and walk w/ wts 6a.m 9pm 60

bike and walk w/wts 6a.m. 9pm 60

hike, Yard work 10am 1pm 120

hike, yard work 9:15 am 2pm 120


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THE POWER OF REWARDS: Rewards can be a powerul motivator tostay on track with a new health behavior like exercise. An eective rewardis something that is timely, desirable, and dependent on meeting a goal.Look or great reward ideas listed in your educational resources.


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ENABLING SUCCESS: Identiying potential barriers and planning or themis one o the keys to ensure that you stick with your physical activity plan.Learn more about how to enable success so that you can enjoy the resultsthat you want rom an active liestyle.


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GO FOR YOUR GOAL: Once it is clear what you most want from exercise, is time to explore the next steps. Short and long term goals serve as checkpoints to allow you to determine if you are moving forward on the desiredpath. Find out how to set S.M.A.R.T. goals in your educational resources.


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THE RIGHT MIX: Add more energy to your workouts by mixing it up! Tryone o the three tips listed in your educational resources to add variety toyour workouts.


5/11

Congratulations! You completed the Everybody. Everyday. challenge and have madegreat strides in making movement a part o your routine. There is just one morestep reect on your experiences during the challenge and complete the shortquestionnaire below. Return the questionnaire, along with your tracking orms, to thechallenge coordinator.

Post Challenge Assessment

Are you physically active every day? Yes No

Are you more physically active now than you were prior to participating in theEverybody. Everyday. challenge? Yes No

What is important to you about leading a physically active lifestyle? ____________

_____________________________________________________________________________

What would you like a physically active lifestyle to look like for you?____________

_____________________________________________________________________________

YouDid It!

Name: ____________________________________________________________________

Department: ____________________________ Phone: ___________________________

Email: ____________________________________________________________________

Return to :

Eleonora Florance

Medical x 11018

[email protected]


6/11

Saying that you are going to start exercising is simple.

Actually doing it, well, thats more challenging.

Planning for Success

And thats where planning comes in toplay. Ater all, can you imagine hostinga dinner party without planning themenu beorehand? Or taking a vacationwithout deciding upon a destination orroute prior to leaving?

Those who intentionally plan are mosttimes successul, whether that be inbusiness or lie in general. By planning

your exercise routine, you becomeaccountable to making healthy choices.

Consider these steps as you beginplanning what your exercise schedule willlook like:

In starting an exercise routine, whatdo you most want from it? Is havingmore energy important? Do you want

to lose weight? Would you like to beable to complete a 5K run/walk in theuture?

Dierent exercise routines producedierent results. I running a 5Krace is important then your exercisesessions need to build up to running.I not, would biking or swimming bebetter alternatives to achieving your

goals? Think about what you wantto happen as a result o starting toexercise every day.

Where are you starting from? I youhave not been active lately, you willneed to begin gently and progressgradually. This is important toprevent injury and minimize musclesoreness both o which can sidelineeven the most committed exerciser.

What does it look like to exerciseevery day?Visualizing how and

where exercise will ft into your dailyschedule is important. You knowyoursel best where will exercisebest ft into your day?

Work it into your schedule! Scheduleit in your day just as you would abusiness meeting, carpool obligation,or dentist appointment. Block outthe time on your calendar so you

and others will not schedule othermeetings and appointments thatconict with your exercise time.

What do you need to get started?Even the most basic activity likewalking requires comortable fttingshoes. Be sure you gather all o theitems (shoes, t-shirt, water bottle, etc)that you need to exercise and have

them with you when you need them.

PILLAR 1


7/11

WANTED: Individuals to provide support, guidance, and

inspiration to ensure that I stick with my exercise program.

Positive, can-do attitude required. Good listening skills andsense of humor preferred. No experience required.

Fostering a Support System

Inevitably there will be days when yousimply do not eel like exercising. This isusual and to be expected.

And this is when a good supportsystem can come in handy to providethe inspiration, guidance, and

encouragement you need to stay ontrack with your exercise schedule.

Who should be included in yournetwork?

Family Members: Carving out time toexercise each day can be difcult. Youmay need to lean on amily membersto help with home duties like meal

preparation and laundry in order to reeup time to exercise.

Coworkers: A signifcant portion oour day is spent at work. Why not seekout colleagues who share your interestin wellness and inorm them o yourexercise plans? Ask or their support andencouragement as you embark on thisplan.

Friends: Who better to nudge you whenyou have strayed rom the path thana riend? Better yet ask a close pal toexercise with you.

Virtual Supporters: Never beore hasit been so easy to connect with otherlike-minded individuals even ones livingthousands o miles away! Type exercisesupport groups into your avorite searchengine and watch the possibilities unold.

Hire It: Certifed personal trainerscan not only help set you up on a saeand eective exercise program, theseindividuals also can be an importantmember o your support system.Feeling a sense o accountability can bea powerul motivator to keep you onschedule with your exercise plan.

Fellow Exercisers: Joining a ftness

center, group exercise class, or walkingclub automatically puts you in contactwith others actively engaged in anexercise program. A sense o belongingmakes exercise enjoyable and somethingto look orward to each day.

Once your support system is ormed, besure to let the individuals know aboutyour exercise goal(s) and share ideas

about how they might be able to supportyour eorts. It might be a quick e-mailto see how you are doing or a ew kindencouraging words that may be just theinspiration you need to stay motivated.

PILLAR 2


8/11

Rewards can be a powerful motivator to stay on track with a

new health behavior like exercise. As you reach milestones

in your journey to adopt a new health behavior (or eliminate

a not-so-positive health behavior), consider rewarding

yourself for a job well done.

The POWER of Rewards

An eective reward is something thatis timely, desirable, and dependenton meeting a goal. Frequent smallrewards are more eective at supportingbehavior change than bigger rewardsthat require a longer, more challenging

eort.

When building rewards into youractivity plan, consider that thereare a host of rewards to choosefrom. And not all require anoutlay of cash.

Extrinsic or material rewards providetangible items or achieving a goal.

Receiving a t-shirt or completing awellness incentive challenge is oneexample. Other examples o materialrewards include buying a new pair oshoes, purchasing an MP3 player, andreceiving a git card to a local store.

You may also choose to reward yourselwith an act o sel-kindness. Takingan aternoon o rom work, enjoying

a massage, having lunch with a riend,or taking in a movie would ft into thiscategory.

Social rewards are those that areprovided by others. Members o yoursupport network may oer these toyou. Giving someone a hug or meetinga goal or congratulating an individualor their accomplishments are examples

o social rewards. To whom could youoer a social reward or completing theEverybody. Everyday challenge?

Intrinsic rewards appear to be whatmotivates most individuals to sustaina new health behavior beyond the frstew months. These powerul rewardsare best described as the eel goodresponses that occur internally as a resulto a health behavior.

Think joy, happiness, energy, andpeaceulness. These are all eelings thatcan be elicited by exercise. These arealso eelings that most enjoy so we aremore likely to repeat the behavior inorder to experience these eelings againand again.

Think about rewards that would help

inspire you to exercise daily. Then build aew into your activity plan and see whathappens.

PILLAR 3


9/11

Along the way there may be times when sticking with your

everyday exercise schedule is challenging. Enable your

success so that minor setbacks dont derail your commitmentto exercising everyday.

Enabling Success

POTENTIAL STUMBLING BLOCKS

Anticipating rough patches ahead o time

will help you better navigate through so

that you can get back on track quickly.

What stumbling blocks might interere

with your journey? What do you see

yoursel doing to overcome thesebarriers?

VISUALIzE YOURSELF EXERCISING

Imagine what it looks like or you to

exercise daily. Each day spend a ew

moments mentally walking through

your entire daily schedule being certain

to visualize yoursel exercising at the

planned time. Visualizing yoursel being

active is a sure fre way to boost sel-confdence and this mental rehearsal

increases the likelihood o success.

KEEP YOUR EYES ON ROLE MODELS

Observing how others maintain an active

lie may provide ideas and inspiration or

you. Select individuals who successully

integrate activity into their daily lie.

Note how they manage to work physical

activity into their schedules. Are there

strategies that you could utilize? I

you see behaviors that work well try

modeling your approach ater their

proven one.

PRACTICE SHAPING

An inch is a cinch and a yard is hard.

Big behavior changes are hard to make.

Instead experts recommend shaping or

the process o making a series o smallchanges that ultimately add up to a big

change.

JOURNALING

Maintaining a daily journal oers an

opportunity to reect on daily eorts,

measure and assess progress, and note

ideas or improving your approach.

LISTEN TO YOUR BODYThere is always a risk o injury when you

exercise. Be sure to listen to your body

and respond appropriately. I modiying

your exercise routine doesnt improve

the situation, consult with a health care

provider.

Employing these proven strategies will

enable you to succeed at maintainingan active lie that includes exercise

everyday.

PILLAR 4


10/11

Sometimes the goal is simply to start exercising. It doesnt

matter what you do or for how long you do it. The goal is

just to start doing something.

Going for YOUR Goal

And that may be just what is neededto jumpstart an exercise program.Eventually, however, it may becomeimportant to zoom in on what it is youreally want rom exercise.

Is weight loss important? Do I want to improve my

stamina? Would I like to be able to

walk up stairs without beingwinded?

Am I most interested incompleting a road race?

Do I want to lower my bloodpressure?

Once it is clear what you most wantrom exercise, it is time to explore the

next steps. What would your exerciseprogram look like i it helped move youtoward your desired outcome? I youget stuck here, consider consulting witha certifed personal trainer to determinewhat type o exercise program wouldproduce the results you want.

Setting S.M.A.R.T. goal(s) naturallyollows as you begin to visualize what

you want your exercise program to looklike. Develop both short-term and long-term goals that will move you towardyour desired results.

Goals that meet the S.M.A.R.T. criteriaare more likely to be achieved thanloosely-developed ones.

Specic: Clariy exactly what you planto do. Examples include walk, run, bike,and swim.

Measurable: How oten are you going

to exercise? How long will a sessionbe? An example would be 5 days perweek or 20 minutes or everyday or 30minutes.

Achievable and Action-Oriented: Anexample might be to run on the treadmillor swim at the ftness center.

Realistic: Too loty o goals can deate

your motivation. Challenge yourselbut remain realistic about what you canachieve.

Time-oriented: By when would youlike to achieve this goal? By the end oJune? Ater 12 weeks?

Short term goals serve as check points toallow you to determine i you are moving

orward on the desired path. SettingS.M.A.R.T. goals requires eort but it willbe well worth it when you achieve theresults you most want.

PILLAR 5


11/11

Add more energy to your workouts by mixing it up! Try one

of these three tips for adding variety to your workouts.

Just the Right Mix!

#1 CHANGE IT UPSwapping out one activity or another

will keep your workouts resh and leave

you eeling energized.

Consider these un swaps or your next

workout.

Instead of Try

Walking Water walking in a

shallow pool

Biking An elliptical exercise

machine

Swimming Rowing

#2 ADD MINUTESIncreasing your exercise time is an ideal

way to spice up your workouts. Its also

benefcial or your health and well-being.

Adding more time to your aerobic

activities means you gain more health

benefts.

Try tagging a ew extra minutes on to the

end o your workouts this week. Doesnt

it eel dierent?

According to public health ofcials,

healthy adults should aim to accumulate2 hours and 30 minutes o moderate

intensity aerobic activity each week.

Spread out over seven days this is

approximately 22 minutes per day. I

you already do this, consider doubling

your workout time and aim or 5 hours

per week or approximately 43 minutes

per day. More time equals more health

benefts or you!

#3 BOOST YOUR INTENSITYInstead o doing just moderate-intensity

activities like walking and biking, replace

some with more vigorous activities

like jogging or riding on hills or aster.

Adding vigorous activities provides

benefts in less exercise time which

can be a plus i you have limited time

available or activity.

Or mix it up and enjoy moderate-

intensity activity alternating with some

vigorous activity. Its a great way to add

variety to your workouts and recharge

your energy levels.

PILLAR 6

My Ex Cerise Wok Sheet

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