Actions:
- Carry a water bottle with you and drink plenty of water.
- Substitute a healthy food in place of your food vice.
- Replace sedentary TV/Computer time with exercise.
WHERE ARE YOU NOW?
How do I feel about my progress up to this point?
How does my body feel now compared to when I started?
Can I do more to improve upon what I have done so far?
Is this something I think I can do for the rest of my life?
Do I feel deprived or empowered?
These questions will help you stay on track and hold you accountable for doing the right thing. If you are feeling deprived, you need to list in detail again all of the benefits you are gaining and what you're leaving behind. Possibly you are doing too much too soon and need to scale back so you can make steady and consistent progress. If you feel you have made any progress at all, that is good. Don't worry whether or not you have had great results by now. If you feel that you can continue doing what you are doing each day; that's good.
Comments?
KEEPING SCORE
If you like to have a physical measure, or score of your progress thus far, you can complete the following chart:
The number of days I.......
- Drank water ______(21 max)
- Busted my food vice _______(14 max)
- Ate healthy substitutes _______(14 max)
- Exercised before watching TV _______(5 max)
- Completed each day's actions ________(21 max)
Add up your score and see where you are.
A Total Score of:
65-75: Excellent - you have a strong commitment to good choices and making positive changes.
55-64: Good - one more push and you will be consistent with you healthy actions.
45-54: Average - you may see result, but you need to increase your consistency and effort.
Below 45: Poor - you need to review your goals and focus; you need to work on mastering only these tree action; go another week or two before moving on.
WEEK 3 SUMMARY
You will achieve positive benefits from exercising if you start making at least 30 minutes of exercise every day a part of your ongoing lifestyle.
Notice how many of these benefits can reduce you body's mental and physical stress level.
Regular exercise most likely will.....
- Increase oxygen flow to the brain
- Get more oxygen to the brain
- Elevate your metabolism
- Increase your endurance
- Improve your cholesterol
- Reduce your blood pressure
- Decrease triglycerides (fat)
- Reduces the rise of dying prematurely
- Lessen appearance of aging
- Reduce the risk of colon cancer
- Improve your memory
- Improve you attitude
- Reduce anxiety or depression
- Promote healing - mind and body
REWARD YOURSELF
Now that you have completed these first three weeks, why not provide yourself with a reward as reinforcement for your positive actions.
Rewards are a great way to condition yourself to continue the healthy and positive actions that will keep you moving toward a healthy weight.
How do you plan on rewarding yourself for the past 3 weeks?
3 Comments
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#1
I,m still here Rhonda, even though I hav'nt written lately. I have printed every day out, and this way when I get a few min. I read every thing you have sent.
I hav'nt had anymore really great weight loss since the first week, but have stayed the same the last two, and to me that is a plus.
Keep the good stuff rolling.
Thanks Vietta -
#2
I love to do crafts, at the moment my interest is in beadwork. teeny, itsy, wee seed beads. SO... I plan to reward myself with some extra time to practice this new interest.
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#3
Well week three is behind us now and I am doing good - not great yet but I am a work in progress :)
Glad to see we still have members checking in. The next 8 weeks are weekly challenges so it may make it easier as I know we are all busy and can't make it to the computer every day.
I plan on rewarding myself with a day of doing ANYTHING I want - which will be catching up on some crafts also. I am making a lot of Christmas gifts this year - have made I think 5 scarves so far and a few pair of pj pants, 2 baby blankets, but oh there are so many more I want to do. I just need an entire day dedicated to spending a ME day on them. So after this week I WILL reward myself with that :) 
THIS COMPLETES YOUR FIRST 21 DAYS!
Stick to these three actions from here on out; they are the foundation that you will use to build your healthy new lifestyle:
- Plenty of water - eliminate high - sugar drinks.
- Vice busting - eliminate unhealthy food(s)/habit(s)
- Regular exercise - reduce or replace TV time
Ready for.................
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