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  • The New You
  • Nutrition and Weight Loss
  • Exercise More
  • Stress Management
  • Stop Smoking
  • Healthy Weight Index
  • Healthy Weight: Stage 1
  • Healthy Weight: Stage 2
  • Healthy Weight: Stage 3
  • The Gym: Stage 5
  • Healthy Weight: Stage 5
  • Nutrition Center: Stage 1
  • Nutrition Center: Stage 2
  • Nutrition Center: Stage 3
  • Nutrition Center: Stage 4
  • Nutrition Center: Stage 5
  • The Gym: Stage 1
  • The Gym: Stage 2
  • Stress Management: Stage 1
  • Stress Management: Stage 2
  • Stress Management: Stage 3
  • Stress Management: Stage 4
  • Stress Management: Stage 5
  • Exercise and Stress
  • Aromatherapy Makes Medical Scents
  • Massage in the Mainstream
  • Stress Defined
  • Stop Smoking: Stage 1
  • Stop Smoking: Stage 2
  • Stop Smoking: Stage 3
  • Stop Smoking: Stage 4
  • Stop Smoking: Stage 5
  • Smoking Stage 4: Personal Wellness Contract
  • Smoking Stage 3: Control The Cravings Log
  • Smoking: Personal Action Plan
  • Smoking: How Much Will You Use Tobacco This Week?
  • Smoking Stage 1 Form: Think About It
  • Women Who Smoke
  • Children and Secondhand Smoke
  • Glamorous Cigars
  • Who Smokes the Most?
  • The Effects of Smoking: Top to Bottom
  • Smoking Among Older Adults
  • The Dangers of Secondhand Smoke
  • The Real Costs of Smoking
  • Fruits Lowest In Carbohydrates
  • Vegetables Lowest In Carbohydrates
  • Aspartame Controversy
  • Snack Smart For Healthy Teeth
  • Nutrition Stage 1: Think About It
  • Nutrition Stage 3: Personal Action Plan
  • Nutrition Stage 3: Healthy Eating Log
  • Nutrition Stage 4: Personal Wellness Contract
  • Smoking: Think About It
  • Preparing To Eat Healthier Form
  • Shoulder Pain
  • Treating Arthritis of The Hip
  • Exercise With Safety
  • The Power and Pitfalls of Andro
  • The Gym Stage 1: Think About It
  • The Gym Stage 2: How Active Are You
  • Stress Stage 1: Think About It
  • How Stressful Was Your Week? Form
  • Stress Stage 3: Personal Action Plan
  • Stress Stage 3: Stress Reduction Log
  • Stress Stage 4: Personal Wellness Contract
  • Steps to Healing
  • Glucosamine
  • Getting Started with the Gym
  • The Gym: Stage 3
    • The Gym: Stage 4
    Feeling Good About Being Fit

    You're making excellent progress toward a lifetime of regular exercise. Applaud your commitment — the longer you continue to be physically active, the more confident you'll be and the less likely to slip back.

    When you complete the activities in this stage, continue on to the next. Or return to The New You any time to work on this or another health area.

    Take Action! Forms
    Personal Wellness Contract

    Navigating Road Blocks

    There are plenty of speed bumps on the road to better fitness. If you think ahead and plan for dealing with obstacles, they'll be a lot easier to navigate. Let's look at some of the common obstacles exercisers encounter.

    The weather won't cooperate
    Solution: participate in activities that aren't dependent on the weather — join a health club, exercise class, or sports league that plays indoors. Or buy some home equipment to use on those days when you can't get out of the house.

    I don't have time
    Solution: make your workout a priority. Schedule exercise sessions as you would a meeting. Be sure to allow time to get ready, warm up, and cool down. Have your gym bag packed and ready to go.

    I want to spend more time with my family
    Solution: be sure your family knows how important your workout is to you. Whenever you can, include your family in your exercise routine so everyone can benefit. Remember to go for walks together.

    My job requires that I travel a lot
    Solution: choose hotels with a fitness center or pack your walking shoes and ask the concierge to suggest a safe route. Bring along a resistance band to use in your room — along with stretching exercises.

    My Solutions for Success

    What gets in the way of meeting your fitness goals? Think of how to get around those obstacles. Ask family and friends for suggestions. Then list obstacles and potential solutions.

    Obstacles:

     

     

    Solutions:

     

     

    And In This Corner...

    Supportive relationships are important in every stage of the behavior change process. Seek someone to be in your corner — a nonjudgmental, positive-minded believer in you. Someone working toward similar goals can provide great support, too. Once you've identified friends or family members to support you, list 2 or more things they can do to help.

    SMART Goals to Stay on Course

    A map of where you want to go is the only way to ensure you'll get there. Well written goals are your map to success for personal objectives like continuing to stay fit. But a goal is just a wish if it isn't SMART:


    Some examples of SMART goals:

    "I will walk at 6:00 a.m. on Monday, Wednesday, and Friday for 2 weeks starting today."

    "This week I will bike with my spouse 3 evenings after dinner."

    Take a moment now to write 2-3 SMART goals — your map of success for the next week. Then keep doing this exercise until the activities become a habit.

    Just Rewards

    Each day focus on how good you feel about yourself and the steps you're taking for fitness. Remember progress can be measured in many ways — mood, sleep, self-esteem, weight loss, or energy. Concentrate on the immediate satisfaction you get from exercise. Remember some health benefits take longer to experience. For example, it takes 8-12 weeks to raise high density lipoprotein (HDL) "good cholesterol" levels and 10 weeks or more to lose 10 pounds. Act purposefully and connect something pleasurable to exercising. Reward yourself with something personal, specific, and immediate. Consider these ideas:


    Take a moment to list 2-3 rewards for your successful efforts.

    Continue to Stage 5>