Welcome to Wrangell in Motion

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Welcome to Wrangell in Motion!

• The plan for today
• Talk about Goal Setting and Accountability
• Break up into Stations 1-4 blood pressure, BMI,
  measurements, and goal-setting station.

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Goal Setting Accountability
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Objectives

• Identify your personal goals for the program.
• Determine if your goals are Specific, Measurable,
  Action-Oriented, Realistic, and Time-Framed
  (S.M.A.R.T.)
• Make a plan to be accountable.

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Long and Short Term Goals

• What is your ultimate (long-term) goal for the
  program?
• What are your short term goals?
• Do your short term goals lead
• you to your ultimate goal?
• Are your goals S.M.A.R.T.?

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S.M.A.R.T.

• Specific
• Measurable
• Action-Oriented
• Realistic
• Time-Framed

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S.M.A.R.T.

• Specific
• M
• A
• R
• T

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Specific

• I will bring a fruit to work with me everyday
• I will walk or bike to work three days a week

• vs. I will eat healthier
• vs. I will walk more

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What Can Wrangell in Motion Do For You?

• Provide Information on
• Portion Size and MyPyramid
• The Importance of Physical Activity
• Methods to Reduce Risk of Chronic Illness
• How to Eat Out Smart
• How to Plan to Succeed in Your Goal of a Healthy
  Lifestyle

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Lets Get Really SpecificWhats in that extra
pound you dont want?

• It takes 3500 extra calories to gain a pound!
• To Lose It You Can
• -reduce 3500 calories or
• -burn 3500 calories

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Do the Math

• If you want to lose a pound a week,
• divide 3500 calories
• by 7 days.
• Thats only 500 calories a day!

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A Winning Combination

• You can combine reduced calorie intake with
  exercise
• Eat 250 calories less (hold the fries)
• Burn 250 calories (2 mile walk)

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S.M.A.R.T.

• S
• Measurable
• A
• R
• T

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Measurable

• How many steps have you taken today?
• How many fruits/vegetables did you eat this week?
• Choosing goals that are measurable will help you
  observe and improve the amount of exercise and
  healthy foods you are getting each day.

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Food and Activity Log

• You will be provided with charts that help you
  observe and improve 1) the amount of healthy
  foods you are getting each day 2) your physical
  activity.
• Watch what you eat for one week and then decide
  what changes you feel comfortable making.
• Same for your activity levels.

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A Pedometer

• Measures the numbers of steps you take
• Is an excellent tool for determining the amount
  of exercise you get in a day

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How Many Steps Are You Taking?

• The average American takes 5,000 steps a day.
• To stay healthy 10,000 steps is recommended.

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S.M.A.R.T.

• S
• M
• Action-Oriented
• R
• T

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Action-Oriented

• I want to lose 20 pounds!
• Unfortunately, Thinking It Really Hard Doesnt
  Make it Happen!
• Losing 20 pounds isnt an action.
• Your goals should reflect the work it takes to
  lose 20 pounds.

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What actions do we REALLY plan on taking to
achieve our goals?

• Be honest.
• Be comfortable with your choices.
• Pick short term goals that will gradually lead
  you to your long term goals.

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REMEMBER!

• Failing to Plan is Planning to Fail
• What actions must you take for your goals to come
  about?
• Buy healthy snacks for work
• Wake up an hour early to walk
• Have bottles of water readily available

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S.M.A.R.T.

• S
• M
• A
• Realistic
• T

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Realistic

• You are here because you are being realistic.

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Dont Be so Hard on Yourself

• I will workout 2 hours everyday and never eat
  candy bars again!
• Do not force yourself into a plan that is doomed
  for failure.

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DIET is a four-letter word
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No Food is Forbidden

• Moderation and portion size is the key.
• If you say you cant have it, you immediately
  begin to want it! (Think of your kids!)
• If you want chocolate cake, eat chocolate cake!
• Just eat a smaller portion.

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• Pick Actions and Goals
• You are Comfortable with Starting
• RIGHT NOW!
• TODAY!
• Not Next Month
• I am comfortable with eating 5 less French fries
  today.
• Thats O.K!
• Your goals can change as you change.

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S.M.A.R.T.

• S
• M
• A
• R
• Time-Framed

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Time-Framed

• Wrangell in Motions Time Line
• 12 weeks
• Your Personal Time Line
• ???
• We hope the goals you are setting for yourself
  now will be lifestyle changes.

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What do YOU want to Accomplish?

• I want to lose 30 pounds.
• What is a reasonable and healthy timeframe?
• What benchmarks will you set for yourself?
• Are they humanly possible?

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Time Framed

• In one week, I want to have a regular exercise
  plan (indoor/outdoor).
• In three weeks, I will have charted my normal
  diet and decided where I want to make
  adjustments.
• In 6 weeks, I want to review my progress and see
  if I need to increase my exercise regimen and try
  some exotic, new food.

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Are Your Goals Time Framed?

• Where do you want to be
• 10 weeks from now
• 6 months from now
• 1 year from now
• 5 years from now
• This is Lifestyle Change not a DIET!

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REWARDS!

• You must make your brain happy or it will turn
  on you
• Build rewards into your goals.
• Ive been a good girl, I deserve a pedicure.

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S.M.A.R.T. goals

• Specific
• Measurable
• Action-Oriented
• Realistic
• Time-Framed

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Accountability

• How to keep from slipping?

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Support Systems

• Sign up sheet we will distribute names and
  contact info for people with similar schedules
  and activity levels.
• Every participant here has the same goal as YOU!
• USE THEM!
• Find a partner or get with a group as a support
  mechanism to keep you on track.
• They need you as much as you need them.

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With a Group

• Meet and walk/workout/play sports together.
•  Have inter-group competitions.
• Add to a pot of money for the person who walks
  the most.
• Walk around your building after lunch.
• Have a bring a healthy dish to work day.
•  If comfortable, chart progress on a big chart in
  the office.

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With a Partner

• Meet often and walk/workout/play sports together.
• Taste-test healthy foods at different
  restaurants.
• Be on-call for moments of weakness.
• If you made a healthy dinner, pack leftovers and
  share it for lunch.
• Chart your successes and failures.
• Reward each other for meeting short and long term
  goals.

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Think of FUN and CREATIVEMotivations

• Plan some activities and strategies that will
  keep you going in the long haul.
• Remember it takes 3 weeks to create a habit.
  (Some say 6 months)
• Make a Healthy Lifestyle your New Habit!

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TIME TO Break up into Stations!

• Station 1 Blood Pressure
• Station 2 BMI
• Station 3 Measurements
• Station 4 Goal Setting
• The sheet to use is in your Binder.
• We recommend leaving the sheet with us but you
  dont have to.