Fall is here!!
13 years ago
Thursday, August 30, 2007
Daily Log for 8/30/07
I got to bed rather late last night but I'm feeling fine today. After youth group I had left my Bible on the roof of my car and it fell off and I had to go looking for it. I found it in the middle of Main Street in Anoka and it had gotten run over by a car. It was quite an adventure, a dangerous adventure, but I learned from it. I woke up, had some cereal and an egg, toke my vitamins and then came to school. I'm excited for my lunch because my mom made me a salad today, yum! Then I can't wait for my Volleyball game tonight. I'm going to do my best and push myself. Maybe next week I can start going to the YMCA during school, that would be lots of fun. Sooo...I guess that's all I have to say. See ya!
Fitness Log for 8/29/07
I had a wonderful practice. Sure we ran a lot for making mistakes but I actually enjoyed the running, for once. Practice was 2 hours long and we ran and did dives and rigorous stuff the entire time. It was great fun and I was glad to get the exercise. I can't wait for our game tonight because then I can get even more exercise. I'll have to go to the gym tomorrow to make up the other 4.5 hours but I'll enjoy it. Maybe two hours and 15 tomorrow and Saturday, then Sunday I'm gone all afternoon to a Twins Baseball game so the exercise I'll probably get there is climbing the stairs, which is fine. Well, I guess that's that. See ya!
Wednesday, August 29, 2007
"Improving Healthy Behavior" p. 2-11
Page 10
1.) Stimulus control - Get rid of or change the environment cues that cause you to do the unwanted behavior. Or establish cues that cause you to do the healthy behavior.
Example:
When I wake up in a bad mood I tend to become a sort of nervous eater and then I sit around all day moping on my bad mood. I also munch more when I'm bored or am just sitting around all the time - like when I watch TV. I need to practice waking up in a happy mood, I mean choose to be happy and then I wont be a nervous eater.
2.) Change friends temporarily or permanently - Sometimes it's difficult to change a behavior if your friends are doing it too.
Example:
When I go to a party or just get together with a bunch of friends and they're eating something that I know I shouldn't eat I tend to fall to temptation and eat the food anyways. Then that one act changes my whole plan and I fall behind or stop my lifestyle change. I really do hate doing that.
3.) Consciousness raising - Gather information about problems that can occur for you or others as a result of the behavior.
Example:
One problem for this behavior is that it puts me behind on my losing weight schedule. I then have to make it up by pushing myself harder than before and then I get tired and then I become lazy and I tend to munch more and then it's a whole big mess and I end up quitting in the end.
4.) Replacement - Replace the negative health behavior with a positive behavior.
Example:
Instead of getting dairy, fatty, or sweet foods at the store we can only buy nutritious and healthy foods that can help with my new lifestyle change. Then make it a habit to only buy those things at the store. I can also add some time into my schedule just for exercise or do certain little exercises while I'm working.
5.) Reinforcement reward - Reward yourself for progress on changing the behavior.
Example:
I could throw a healthy party and invite a bunch of friends after I lose 30lbs. Then every 30 more pounds I lose I would throw a bigger party until I get to the grand total of 140 pounds lost.
6.) Contract - Write a contract with yourself stating what you intend to do. Share it with another person.
Example:
I _________________ plan to do my best at losing 140 pounds. I will designate a portion of my day to exercise and I will only eat healthy foods. This includes no dairy, fatty, or sweet foods that could throw me off course. I will watch myself at parties or when I know I tend to snack more. I commit myself to this for the sole purpose of gaining a healthy lifestyle that I could reap good rewards.
Signature ________________________________ Date _____________________
7.) Recruit a partner - Have someone you can call who understands and can help you.
Example:
My best friends, my parents, my brother, my teachers, or other family members.
8.) Identify behaviors that coexist - Many times negative health behaviors coexist, so if you eliminate one, you can eliminate another.
Example:
Having a bad attitude can lead me towards snacking. Being lazy, bored, or tired, can lead me to snacking and sitting around more.
9.) Build in pauses - Allow time to think before you act.
Example:
One day I went to the YMCA and they were giving out Popsicles and I was about to take one when I realized that I shouldn't because I was working so hard. So I paused then and I didn't fall to the temptation.
10.) Reminders - Leave messages to help remind you of your goal.
Example:
Leave postage notes on the bathroom mirror. Leave a little note in the refrigerator, in my planner and on my computer.
Write down 4 specific behavior change strategies you will use to help you change your behavior.
1.) Leave messages.
2.) Set my alarm to allow some time for me to get exercise in the morning before school.
3.) Have an eating schedule and a list of foods I should not eat.
4.) Plan reward parties along the way.
1.) Stimulus control - Get rid of or change the environment cues that cause you to do the unwanted behavior. Or establish cues that cause you to do the healthy behavior.
Example:
When I wake up in a bad mood I tend to become a sort of nervous eater and then I sit around all day moping on my bad mood. I also munch more when I'm bored or am just sitting around all the time - like when I watch TV. I need to practice waking up in a happy mood, I mean choose to be happy and then I wont be a nervous eater.
2.) Change friends temporarily or permanently - Sometimes it's difficult to change a behavior if your friends are doing it too.
Example:
When I go to a party or just get together with a bunch of friends and they're eating something that I know I shouldn't eat I tend to fall to temptation and eat the food anyways. Then that one act changes my whole plan and I fall behind or stop my lifestyle change. I really do hate doing that.
3.) Consciousness raising - Gather information about problems that can occur for you or others as a result of the behavior.
Example:
One problem for this behavior is that it puts me behind on my losing weight schedule. I then have to make it up by pushing myself harder than before and then I get tired and then I become lazy and I tend to munch more and then it's a whole big mess and I end up quitting in the end.
4.) Replacement - Replace the negative health behavior with a positive behavior.
Example:
Instead of getting dairy, fatty, or sweet foods at the store we can only buy nutritious and healthy foods that can help with my new lifestyle change. Then make it a habit to only buy those things at the store. I can also add some time into my schedule just for exercise or do certain little exercises while I'm working.
5.) Reinforcement reward - Reward yourself for progress on changing the behavior.
Example:
I could throw a healthy party and invite a bunch of friends after I lose 30lbs. Then every 30 more pounds I lose I would throw a bigger party until I get to the grand total of 140 pounds lost.
6.) Contract - Write a contract with yourself stating what you intend to do. Share it with another person.
Example:
I _________________ plan to do my best at losing 140 pounds. I will designate a portion of my day to exercise and I will only eat healthy foods. This includes no dairy, fatty, or sweet foods that could throw me off course. I will watch myself at parties or when I know I tend to snack more. I commit myself to this for the sole purpose of gaining a healthy lifestyle that I could reap good rewards.
Signature ________________________________ Date _____________________
7.) Recruit a partner - Have someone you can call who understands and can help you.
Example:
My best friends, my parents, my brother, my teachers, or other family members.
8.) Identify behaviors that coexist - Many times negative health behaviors coexist, so if you eliminate one, you can eliminate another.
Example:
Having a bad attitude can lead me towards snacking. Being lazy, bored, or tired, can lead me to snacking and sitting around more.
9.) Build in pauses - Allow time to think before you act.
Example:
One day I went to the YMCA and they were giving out Popsicles and I was about to take one when I realized that I shouldn't because I was working so hard. So I paused then and I didn't fall to the temptation.
10.) Reminders - Leave messages to help remind you of your goal.
Example:
Leave postage notes on the bathroom mirror. Leave a little note in the refrigerator, in my planner and on my computer.
Write down 4 specific behavior change strategies you will use to help you change your behavior.
1.) Leave messages.
2.) Set my alarm to allow some time for me to get exercise in the morning before school.
3.) Have an eating schedule and a list of foods I should not eat.
4.) Plan reward parties along the way.
Daily Log for 8/29/07
I woke up a little tired but after a good breakfast and taking my vitamins I felt much better. I should get up a little earlier so that I can go to the YMCA or at least go running with my dad in the morning. I'm almost done with the first book and then I'm going to start the next one. These books have a lot of important information that I can tell will help me change my lifestyle. I think the title tells everything, Actions. The name points out that we need to act when we are changing a lifestyle and do something instead of sitting around and just planning everything. You need to act your plans and then your lifestyle will be changed. I'm excited for practice tonight because I know that it will be a good workout, it always is. Well, I guess that's all. See ya!
Fitness Log for 8/28/07
Again I didn't do much exercise. All that I got was twenty minutes in a Volleyball game for which we ended up losing. Ms. Reese and I are trying to figure out a way so that I can go to the YMCA and then exercise from the time Choir ends, in 3rd hour, until 6th hour World History. I think it's a fabulous idea because then I can get exercise during the day. Right now I have to make up the time I've missed this weekend. I'm going to push myself harder and maybe practice will be a good workout
Tuesday, August 28, 2007
"Improving Health Behaviors" p. 2-11
Page 3:
Part 1 - My unhealthy behaviors
I tend to have many unhealthy behaviors. Like eating too many sweets and not getting enough exercise. Over the summer I had planned to go to the gym every day for two hours but after the first month I got lazy and didn't go after that. I also tend to read too many books that I get carried away with and I spend my whole day reading. I also don't get enough sleep at night or eat the right kinds of food.
Part 2 - Which behavior do I think I could change?
I really think I could change what I eat and how much exercise I get a day. Of course I could change all of my behaviors if I really put my mind to it, but for right now those are the two biggest ones that I know I can change I just didn't want to before.
Part 3 - What are 4 reasons I might want to change this behavior?
Four reasons are:
1.) I want to lose weight and look better
2.) I want to be able to run long distances and not get tired - be able to keep up with those who are faster than me.
3.) Getting exercise and eating right makes me feel better
4.) It has been a habit that has held me back in so many physical areas, plus I don't want to be a lazy mom when I get married and have kids.
Part 4 - How would changing this behavior help improve my overall health?
It would help improve my overall health by allowing my body to function better. When I don't eat the right foods my brain slows down and I can't function like I want to. When I don't get enough exercise I feel slow and tired all the time. These two behaviors, or I like to say habits, coexist because when I do get good exercise and eat right then I feel better overall and I know it's improving my body by them being the reason for my losing weight and achieving all my goals, physically and academically. Hey, when you do eat right and exercise you do better in school.
Page 6:
I'd say that Maria is in Contemplation.
I think Abby is in Maintenance.
Terrell is in Preparation.
Jade is in Action.
I think Carlos is in Precontemplation.
I'd say that Gavin is in Relapse.
Page 8 - My Health Behavior Change Goal
1.) What health behavior are you going to attempt to change?
I am going to change how many sweets and fatty foods, along with dairy (I'm lactose intolerant) I eat. Also, I am going to change how much exercise I get in a week. I'm going to go to the gym every day and exercise for 1 to 2 hours a day.
2.) Write a statement that describes your thoughts related to this health behavior.
I think this health behavior is what has caused me to be so over weight. I think it's not helping me live healthier, or live longer. I also don't think it's going to be a good example for my patients when I become a doctor. I want them to be able to look at me and say "Wow, I think I could do that."
3.) What stage of change are you currently in?
I'd say that I am in Preparation and that I'm ready to kick this thing in the butt.
How do you know?
I know because I have the resources sitting right next to me right now and I'm planning a schedule so that I can get exercise every day and I'm in an Independent Study dedicated to just helping me live a healthier life, and maybe through me I could help others just like me.
4.) Write a specific goal for your health behavior change.
I will go to the gym every day and exercise from 1 to 2 hours. I will push myself and I will not fall prey to temptation to become lazy and eat sweet, fatty, or dairy foods.
5.) List 2 barriers or things that might get in the way of reaching your goal.
1.) Being tired.
2.) Having too much on my plate and I have to give up doing some things for that day.
3.) Watching friends eat things that I can't or going to a get together where the food is sitting right there on the table.
6.) List 3 benefits of reaching your goal.
1.) I will lose weight.
2.) I'll have a better self-esteem.
3.) I will be able to help others who are struggling just like me.
7.) Who can help you reach your goal?
I think that my parents, my friends, Ms. Reese, and anyone at the gym can help me reach my goal.
Well, that's enough for today. Wow, this book has a lot of great information and planning strategies to help me achieve a healthy lifestyle. It's so cool. See ya!
Part 1 - My unhealthy behaviors
I tend to have many unhealthy behaviors. Like eating too many sweets and not getting enough exercise. Over the summer I had planned to go to the gym every day for two hours but after the first month I got lazy and didn't go after that. I also tend to read too many books that I get carried away with and I spend my whole day reading. I also don't get enough sleep at night or eat the right kinds of food.
Part 2 - Which behavior do I think I could change?
I really think I could change what I eat and how much exercise I get a day. Of course I could change all of my behaviors if I really put my mind to it, but for right now those are the two biggest ones that I know I can change I just didn't want to before.
Part 3 - What are 4 reasons I might want to change this behavior?
Four reasons are:
1.) I want to lose weight and look better
2.) I want to be able to run long distances and not get tired - be able to keep up with those who are faster than me.
3.) Getting exercise and eating right makes me feel better
4.) It has been a habit that has held me back in so many physical areas, plus I don't want to be a lazy mom when I get married and have kids.
Part 4 - How would changing this behavior help improve my overall health?
It would help improve my overall health by allowing my body to function better. When I don't eat the right foods my brain slows down and I can't function like I want to. When I don't get enough exercise I feel slow and tired all the time. These two behaviors, or I like to say habits, coexist because when I do get good exercise and eat right then I feel better overall and I know it's improving my body by them being the reason for my losing weight and achieving all my goals, physically and academically. Hey, when you do eat right and exercise you do better in school.
Page 6:
I'd say that Maria is in Contemplation.
I think Abby is in Maintenance.
Terrell is in Preparation.
Jade is in Action.
I think Carlos is in Precontemplation.
I'd say that Gavin is in Relapse.
Page 8 - My Health Behavior Change Goal
1.) What health behavior are you going to attempt to change?
I am going to change how many sweets and fatty foods, along with dairy (I'm lactose intolerant) I eat. Also, I am going to change how much exercise I get in a week. I'm going to go to the gym every day and exercise for 1 to 2 hours a day.
2.) Write a statement that describes your thoughts related to this health behavior.
I think this health behavior is what has caused me to be so over weight. I think it's not helping me live healthier, or live longer. I also don't think it's going to be a good example for my patients when I become a doctor. I want them to be able to look at me and say "Wow, I think I could do that."
3.) What stage of change are you currently in?
I'd say that I am in Preparation and that I'm ready to kick this thing in the butt.
How do you know?
I know because I have the resources sitting right next to me right now and I'm planning a schedule so that I can get exercise every day and I'm in an Independent Study dedicated to just helping me live a healthier life, and maybe through me I could help others just like me.
4.) Write a specific goal for your health behavior change.
I will go to the gym every day and exercise from 1 to 2 hours. I will push myself and I will not fall prey to temptation to become lazy and eat sweet, fatty, or dairy foods.
5.) List 2 barriers or things that might get in the way of reaching your goal.
1.) Being tired.
2.) Having too much on my plate and I have to give up doing some things for that day.
3.) Watching friends eat things that I can't or going to a get together where the food is sitting right there on the table.
6.) List 3 benefits of reaching your goal.
1.) I will lose weight.
2.) I'll have a better self-esteem.
3.) I will be able to help others who are struggling just like me.
7.) Who can help you reach your goal?
I think that my parents, my friends, Ms. Reese, and anyone at the gym can help me reach my goal.
Well, that's enough for today. Wow, this book has a lot of great information and planning strategies to help me achieve a healthy lifestyle. It's so cool. See ya!
Daily Journal 8/28/07
It is now the second day of school and I am a little tired. I realized that getting enough sleep is part of living a healthy lifestyle. So I am going to try my best to get at least 9 hours of sleep every night. Tonight I am going to a Volleyball game and that will have to be the exercise that I get for today, unless I go walking with my mom after school. I really want to live a healthy life, it's very important to me and my family - since my family is all about nutrition and stuff like that. When I was little I always thought taking my vitamins was crazy, and I got annoyed of my dad constantly telling me to take them. Over the last couple of months I've realized that when I take my vitamins I feel better and when I don't take them I can't function as well. So as one part of changing my lifestyle I am going to take my vitamins every day. Now if only I would eat the healthy food then I wouldn't have to take so many vitamins.
Fitness Log for 8/27/07
I spent from 3 until 5 in Volleyball practice. I think I could have pushed myself harder but for some reason I didn't. I 'm going to try to push myself a lot harder, and I will need to at tonight's game based off of the way I practiced yesterday.
Monday, August 27, 2007
First day of school
Ms. Reese and I just got me set up for this blog and I'm pretty excited. I think this course will be so much fun and I'm excited to actually have something pushing me towards doing exercise instead of myself, since I seem to start exercising every morning and then I end up not doing it anymore after a few weeks. It's cool to think that going to the gym is my homework and studying how to get healthier. I'm glad God gave me this opportunity because I really needed to be pushed in this area. Hey, maybe I'll even be able to help other kids my age who are struggling just like me. If I want to be a really good doctor I need to be a good example first for others so I'm just so excited to be able to do this. I see a road ahead of me of me pushing myself toward this wonderful goal and I'm excited to go through some of the struggles that probably will come up and I'm excited to see what God has in store for me at the end of this semester. So I guess we should get cracking.
Goals:
1.) To lose weight
2.) To have a healthier lifestyle (including watching what I eat)
3.) Find extraneous exercise fun
4.) Help my family get into a healthier lifestyle
5.) Be an example for others
6.) Improve my "temple" for the Holy Spirit and for myself
I know that I'm in a public school and I'm not supposed to mention anything about God but who cares, I'm doing it anyways. I'm just so excited for this opportunity and I can see lots of rewards at the end. See ya!
Goals:
1.) To lose weight
2.) To have a healthier lifestyle (including watching what I eat)
3.) Find extraneous exercise fun
4.) Help my family get into a healthier lifestyle
5.) Be an example for others
6.) Improve my "temple" for the Holy Spirit and for myself
I know that I'm in a public school and I'm not supposed to mention anything about God but who cares, I'm doing it anyways. I'm just so excited for this opportunity and I can see lots of rewards at the end. See ya!
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