Sunday, February 24, 2013

Success Journals

Cheri Hutchins encourages us to keep a "Success Journal."  Writing down daily successes, then when your motivation wains you are able to look back at your successes to find that motivation to keep you on track with your goals.

Check out an on-line source of free classes from several different universities ~

Brain Rules

From the book Brain Rules by Dr. John Medina (Available at the Haines Library)

A "Brain Rule" is one thing scientists know for sure about how our brains work!

The Brain Rules:

Motivation Strategies to Try

Some hints to keep your motivation going as we come to the end of our session:

     Set obtainable goals

     When you think you have gone as far/hard/fast as you can try this technique
         Breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, do for 4 minutes
Mind's Eye
         Picture yourself as succeeding in your goal or make a collage'
         Go to your happy place (especially helpful when under stress)
         Get these images firmly stored.

Fire Wall (Mental Defense Program)
          When the self talk turn bad and the "negative film" starts, ask yourself these questions to stop that film.  If you can rise even a  little bit of doubt, you might be able to turn that talk around.

Are my fears (doubts) really air tight?
Are my negative assumptions completely free of errors & misconceptions?
What are my arguments against my raising doubts?

Give one a try when you need to increase your motivation.   Thanks to Liana Schull for a great presentation. 


Thursday, January 17, 2013

Problem Solving

Many things can get in our way of reaching our intentions for the week ~ but problems can be solved.  These are the five steps we talked about in class tonight.

1.        Describe the problem in detail

a.       Be specific  and find the behavior chain.   Try to see the links in the action chain.
        Look for;

1.       Things that ‘cue’ you

2.       People who don’t support you

3.       Thoughts or feelings that get in your way

2.        Brainstorm your options.  Below are some from our discussion;

a.       Make sure your intention is SMART.  (Specific, Measureable, Attainable, Relevant and Time Based)

b.      Is it a good week to be working on this goal?  What is going on?

c.       Is this a lifestyle change you expect to adopt?

d.      Stop the all or nothing mentality ~ if you slip get back up and keep going.

e.      Call a friend or ask for support from your spouse.

f.        Share what might get in your way.

3.       Pick one option to try, choose one that is very likely to work and that you can do.

Try to break as many links in the behavior chain as you can.

4.       Make a positive action plan:

a.       I will….

b.      When?

c.       I will do this first….

d.      Roadblocks that might come up and how I’ll handle them….

e.      I will do this to make my success more likely….

5.       Try it.  See how it goes.

a.       Did it work?  If not, what went wrong?  Problem solve again. 

Problem solving is a process, keep working on it!

(From NLB Participant Handout:  Problem Solving)
 Work on your intention for this week.  Did it work?   If not, what went wrong?  Problem solve a new plan and write about it in your journal for an extra ticket next week.  Try again.

Friday, January 4, 2013

Well&Fit Community Challenge 2013

I am very excited to be part of this process with each and everyone of you. 

A few motivational quotes to kick us off:

If you always do what you’ve done, you will always get what you’ve always got. -Ed Foreman

You will never change your life until you change something you do daily. -Mike Murdock

I Love those who can smile in trouble, who can gather strength from distress, and grow brave by reflection. - Leonardo da Vinci

Begin your reflection practice this week. Take time to begin your journal. Ask the hard questions about your 3 long term goals. 
Why are these important to me? 
What strengths do I have to get me where I want to be? 
What areas will provide me the greatest resistance. 
How will I maximize my strengths and minimize my weaknesses? 
Try to find a little joy in this process.

Next week we ask that you provide us a copy of your 3 long term goals. You can email them to or post them here or give them to us anonymously. We are asking for them only so that we can make this process as specific to each of your needs as possible. 
Have an excellent week!

Monday, December 31, 2012

New Challenge begins 1/3/13

Turn Your New Year’s
Resolutions into Realities!!

Weekly Support to Help You
Reach Your Health & Nutrition Goals
For Men & Women Ages 18 & Up

Thursday, January 3, 2013
 6:00 p.m.
 Haines School Library
Cost is $35

Call 766-6367 with questions 

Friday, November 30, 2012

"You only get better with practice"

Haines' very own John Svenson said this to me once as I was weeble-wobbling around on the slack line outside his home. I love this statement because it motivates two dimensionally: With practice you will get better and you will only get better if you practice.
By now each of you should have the formation of a personal vision statement. This statement acts as a clear representation of your ideal self. The journey toward ideal is life long. By entering this community challenge you are one step closer to reaching the ideal version of you. Solidifying this vision will provide meaning to your shorter term goals. Behavioral change requires practice. You will have to work for it, give it time and put action behind it.
This week, the challenge is to use your journal (the one we provided or any other form you choose). Every morning you will look at your journal and read your intention for the week. Each night you will reflect on your day, specifically your intention. Try to make these reflections of successes and opportunities for growth.
At a past challenge we had Chorus Bishop talk with us about discipline and the three fundamental principles in Seibukan Jujutsu: Awareness, Assessment and Action.
Read more about it on this post "discipline who-likes-that-word"
Using this method, might prove helpful for learning self reflection in a productive manner.
Let's look at an example. Intention - This week I will run for 30 min 5 days per week. Reflection - I did not run today - I neglected to take clothes to work and it was cold and windy. My motivation to run was not strong enough to over come these pseudo excuses. It may be helpful to recruit a buddy to increase my accountability (Awareness and Assessment). Before bed tonight I will contact and make a commitment with one of my friends for a run date tomorrow. I will also pack my clothes tonight and put them by the door (Action).   

Journaling is a daily practice of getting to know our inner self. By truly recognizing and accepting our own strengths and weaknesses then we can begin to maximize and overcome. You only get better with practice.
Be Well and Fit!