To ensure that you are on the right path to success, you must take the time to identify what it is you are looking to achieve and how you will go about achieving it. That is where a healthy living plan can be very beneficial.
Sit down with a pen and paper (or on your computer) and design your healthy living plan:
1) Establish your long-term goals (write down as many as you’d like)
- Ex. “I want to lose 20 lbs”, “I want to run in the Bluenose Marathon”, “I want to eat healthier”, etc.
2) Identify short-term, achievable goals that contribute to each of your long-term goals
- Ex. “2 lbs weight loss per week”, “Running 5 km three times per week”, “Eat 8 servings of fruits and vegetables per day”, etc.
3) Assess your current lifestyle habits
- Use the Fitness Journal to assess eating and activity habits (contact us if you wish to set up your fitness journal).
4) Identify areas of improvement that fit with goals
- If weight loss is the goal, reduce caloric intake and increase activity
- If running in the marathon is the goal, increase running distance each week
- If eating healthier is the goal, consume a well-balanced diet
5) Develop a plan of action using short-term goals
- To achieve a 2 lbs weight loss per week, reduce caloric intake by 500 calories and increase activity by 30 minutes per day
- To achieve a 5 km run three times per week, start with 2 km twice a week and increase by 1 km each week
- To eat 8 servings of fruit and vegetables per day, start with 1 fruit and 1 vegetable serving at each meal and increase by one each week
6) Continually monitor and re-assess you goals
- Track changes using Fitness Journal
- Add additional goals once initial goals have been achieved
Not only are the benefits of improving your diet and achieving healthy living extremely profound, but taking the time to make that initial effort is beneficial as well. By analyzing your current habits, identifying areas of improvement and establishing a plan of action, you are conditioning your brain to think “healthy”. This will greatly influence your decision-making over the course of your journey.
Luke Corey, PDt.