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Self Management Learn about you and how to manage your life.

1.    Do you have an inspiring purpose that helps you maintain your level of motivation to become more fit and healthy?

2.   Do you take time each week to write down realistic, specific goals, including plans to overcome your typical barriers?

3.    Do you accept full responsibility to make changes in your habits to achieve your fitness goals?

4.    Do you believe you will achieve your fitness goals?

5.    Are you regularly keeping records of your physical activities and food choices?

6.    From your records, have you identified what does and does not work and used this information to plan for better success?

7.   Are you substituting new, positive, enjoyable behaviors for less healthy behaviors?

8.    Do you appreciate and acknowledge your efforts in non-food ways?

9.    Are you taking time for fun and enjoyment in your life?

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Physical Activity Give your tush a push. Get vertical!

1.    Do you get at least seven to eight hours sleep so you have energy to do physical activity regularly?

2.    Are you finding ways to overcome your barriers to creating a more active style of living?

3.    Have you found some type of physical activity you enjoy (or at least don’t hate)?

4.   Does your physical activity plan fit your lifestyle, abilities, and values?

5.   Are you noticing some benefits when you are more

      physically active?

6.   Is physical activity a regular, natural part of your daily routine?

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Healthy Eating  Explore your various environments.

1.   Are you reading food labels and selecting foods more wisely when shopping?

2.    Do you write menus for simple, healthy meals and snacks?

3.   Are you limiting saturated fat and sugar, and including more vegetables and fresh fruits and moderate portions of whole grains and lean proteins?

4.    Are you limiting excess calories by watching your food choices and portion sizes, both at home and in restaurants?

5.    Do you eat when you are hungry, rather than because you are bored, stressed, tired, or just because the food is there?

6.    Do you eat your food slowly, noticing the effect of the food in your body?

7.    Do you avoid skipping meals and have regular meals and snacks or bring food with you so you avoid becoming overly hungry?

8.    Have you set up your kitchen for success by stocking healthy foods and snacks and limiting problem foods?

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Support and encouragement from yourself and others

1.    Have you identified at least one person with similar fitness goals who can support your efforts?

2.    Have you asked people to support your efforts in specific  ways that help you maintain your focus on your goals?

3.    Are you spending time with supportive people?

4.   Are you physically active and eating healthfully even it it causes conflicts with others? Standing up for your needs?

4.    Have you learned ways to act as your own support person, by using positive self-talk, visualizations, or affirmations?

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Self-esteem Honor yourself and be kind to you with your choices.

1.    Are you using positive self-talk or affirmations to overturn negative thoughts?

2.    Are you fully committed to making it a top priority to take care of your health and fitness?

3.    Are you less hard on yourself when you have a setback?

4.    Can you imagine yourself fit and trim?

5.    Do you appreciate the body you have now?

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