How it works: Complete 2-3 goals from each of the 3 categories daily. At the end of each day, add up your points. 30pts/day is good the first week, the next week, 50 or 60 pts/day and so on. Then keep track of your weekly/monthly progress.
The reward: Trip to the mall to try on smaller clothes, lower cholesterol/high blood pressure/insulin level which will help you promote a longer, happier life; you come up with your own rewards!
Category 1: Fitness Goals
Today I will…
1. Do 1 hour continuous cardio exercise (walking, hiking, biking) or (2, 30-min. sessions; 3, 20-min sessions; 4, 15min sessions) <10pts>
2. Limit physical convenience (take stairs, park farther away from door) <2pts each>
3. Do 1 hour of continuous stretching or attend yoga class; or (2, 30-min. sessions; 3, 20-min sessions; 4, 15min sessions) <5pts>
4. Do 30 min or more of strength training (weight bearing exercise such as push ups, sit-ups, weights) <10pts>
Category 2: Diet/Nutrition Goals
Today I will…
Drink half my weight in ounces of water; 200lbs=100oz/day; (max of 1 gal or 128oz) <10pts>
Count carbs and monitor glycemic index; balance carb with fiber at each snack and meal <10pts>
Increase fiber intake; Eat 5 or more servings of vegetables/day or 2-3 serv./meal. (Corn is grain/carb, not veggies) <10pts>
Eat no more than 4-6oz of meat/day or eat no meat and another source of protein such as legumes (beans), peanut butter, etc. <10pts>
Eat 5 small meals/day. <10pts>
Eat healthy early morning breakfast. <5pts>
Take a multi-vitamin <2pts>
Drink a fiber supplement <2pts each>
Take Omega3(fish oil) or Omega 3-6-9 (fish oil, flax seed oil, borage oil) <2pts>
Take probiotic supplement or eat 2 servings probiotics (yogurt, buttermilk, kefir) <5pts>
Just say no to alcoholic beverages or have ½ serving <2pts>
Category 3: Stress Management Goals (Cortisol reduction)
Today I will…
Have a professional full body massage; 1hr <10pts>
Go to church service <10pts/day>
Sleep 8 or more hours <10pts>
Monitor my circadian rhythm (awake with daylight, sleep at nightfall) <10pts>
Rest if I feel run-down or ill. <10pts>
Attend a support group <10pts>
Practice safe sex (Adults only!) <10pts/day>
Get organized <5pts>
Get a full body massage from a friend <5pts>
Have a relaxing professional spa treatment (facial, spa pedicure or maniciure) <5pts>
Do 15-min relaxation exercise (meditation, massage chair, handheld massager, bath/soak, etc.) <2pts each>
Journal <2pts>
Fun activity (1 -2hrs of karaoke, dining-out, movie, etc.) <5pts>
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