FIT FOR EVERYONE:Every person has the ability to become healthy and

fitBy: Mr. J. Everyman

PART 2:GETTING STARTED

Part 1 addressed obesity and the risk factors associated with those who are overweight

Part 2 focuses on simple practices that can be immediately implemented to kick start your way to a healthier lifestyle

Getting Started: Practice #1: Eliminate the word “diet”

When starting or moving through the weight loss phase of a broader lifestyle change, the word diet usually carries a negative connotation

What does diet mean to me? Temporary fix – usually a finite beginning and endingDeprivation – usually married with a list of all off-limit

foodsHow does your mindset change when you eliminate

the word diet and instead view this as a new lifestyle?Portion ControlBetter food choices Active living

Getting Started:Practice #2: Set GoalsGoal setting enables you to track your

progress on a clearly defined timetableCreate goals in categories: short-term, mid-

term and long-term Creating a goal sequence increases focus and

can be a strong motivational tool Goals should be realistic and reachable within

your capabilities

Long term goals should be set at the beginning of your program

Ask yourself the following questions: What do I want to do? (Is there a specific event you want

to try?)Where do I want to be? (Is there a pair of pants or a dress

you want to wear?)Long term goals have to be specific in nature

I want to lose weight is not a long term goalI want to lose 50lbs by October 1st, 2011 is a specific long

term goalA specific and quantifiable goal helps you stay on track

and strengthens your commitment to your goal

Getting Started: Long Term Goals

Getting Started: Short Term GoalsAfter setting a specific and quantifiable long

term goal, set smaller short term goalsSet realistic goals that are achievable

Daily goals: I will drink 8 glasses of water today. Weekly goals: I will exercise 5 times this week

for 30 minutes or moreMonthly goals: I will bike ride 5 miles in 30

minutes or less by month’s endWrite down your goals and post them

someplace visible

Work backwards from your long term goals to set the mid point of your program, or the halfway point to your end goal

Assessing your progress mid-way through your program is the best way to gauge where you are on your progress. Are you on track? Ahead of schedule? Lagging behind?

The mid-way point is where you make the necessary adjustments to your daily routine to ensure success by your pre-set end date

Getting Started: Mid Term Goals

EXAMPLE:Long Term Goal – Lose 50lbs by October 1st,

2011Mid Term Goal – Lose 25lbs by July 1st, 2011 Short Term Goals – Exercise 3-5 times a week

for 30 minutes or more, bicycle 5 miles in under 30 minutes in 30 days

Getting Started: Setting your final goals.

Getting Started:Practice #3: ConsistencyStarting anything can be a daunting task. The

hardest part is not starting, but continuing what you have started.

Setting realistic goals helps with your consistency. Often times, unrealistic goals can make things seem out of reach and therefore, you veer off track and eventually, stop all together.

Consistency and maintaining your focus on what your short, mid, and long term goals are, is what will bring about the change you are looking for.

Getting Started:Tips for consistency.1. Plan ahead – Mapping out your day/week/month is very easy and

just takes a little bit of time at the start of the week. Plan the days you are working out, a menu for the week, and your goal for the end of the week. Make sure to factor in time for family, work, school, etc.

2. Find alternatives – Can’t go outside for your 30 minute walk today because of rain? Walk up and down the stairs in your home or apartment. Working late and can’t eat your planned meal? Find a healthier alternative if you are going to have fast food. Do you have a meeting Thursday and can’t go to the gym? Make it up on Friday if it was a scheduled day off. There’s always an alternative.

3. Finish! – Completing something will leave you feeling with a sense of accomplishment. You make it through the day/month/week and you’ve met all your goals, you’ll want to keep doing it. This sets the pace for you and gives you the motivation to continue.

Getting Started:Putting it all togetherNow that you have the tools to get started,

lets put it all together:1. Remove the word “diet” from your

vocabulary. Diets are temporary; this is a lifestyle change that will be permanent.

2. Setting long, mid and short term goals increase focus and can be a strong motivational tool.

3. Staying consistent will help you reach all of your goals.

Getting Started:Final thought.

DO NOT WAIT UNTIL TOMORROW! Starting right away is easy when you follow

the tips provided to you in this presentation. It’s as easy as not having another soda today, taking the stairs instead of the escalator at the mall, or go to the park and walk around for 30 minutes before going home. These simple, yet effective changes are what you need to get you started on a lifestyle change towards a healthier, fitter you.

Fit For Everyone: What’s next?.

In my next installment of the Fit For Everyone series, I will show how I went from being 265 lbs to 205 lbs utilizing the tips that were given to you in this presentation. If I can do it, so can you!

STAY TUNED!