Maximize Your Body Potential

Maximize Your Body Potential by Joyce Nash, 2003

Outline by Bill Shaw 1) Obesity Epidemic 2) Weight management a) Elements i) Diet ii) Exercise iii) Habits iv) Psychology b) Thinking and emotions: beliefs, negative emotions, stress management c) Motivation: get started, expectations, long term d) Backsliding e) Body image f) Maintenance: living skills 3) Readiness for weight management a) How to succeed: realistic expectations, long term, physical activity, strategies, positive attitude b) Readiness to change: pre, prep, action stages c) Ready? long term, high priority, records, restructure, responsible, positive, realistic goals 4) Motivation: realistic and compelling goals kept in mind a) Benefits and costs b) Immediate versus delayed c) Cost benefit analysis 5) Long-Term Goals a) Assessment: tables, body comp, fatfold, girth, electrical, scanning b) Recommended levels of body fat i) Fat distribution ii) BMI c) Setting goals: weight vs lifestyle 6) Tracking progress a) Keeping track: weight b) Progress i) Weight record ii) Additional ways: clothing, exercise, behavior

7) Social support a) Influences b) Getting support c) Cope: say no, be positive and upbeat d) Discuss feelings with significant others e) Self sabotaged f) Mental preparations and planning ahead to cope g) Humor, retort, mental imagery and deaf ears h) Reassure others, talk it over, be specific about what you want i) Get others involved with a coherent message j) Refuse without offending k) Get support, buddy, social congtract l) Incentives and rewards m) Join a class or program n) Buddy role 8) What is in the food a) Calories (energy) i) Protein ii) Carbohydrate iii) Fats iv) Alcohol b) Non-energy i) Vitamins ii) Minerals iii) Sodium iv) Water v) Fiber 9) Diet and Health a) CHD (coronary heart disease) i) LDL (low density lipoprotein) – “bad” ii) HDL (high density) – “good” b) Hypertension c) Diabetes d) Cancer 10) “Good” diet: ensures good health and you can live with it a) Moderation b) Healthy diet i) Food pyramid ii) Serving (portion control) iii) Good/bad fat and carbs c) Tips: soy, butter, shellfish, nuts, eggs, tea, salt, coffee, sugar

11) Food exchange system a) Caloric needs, eating strategy, problems with calorie counting b) Food exchange system i) Carb, protein, fat ii) Free food, combination food & fast food c) Daily planner d) Fast track menu 12) Dietary Supplements a) Vitamins and minerals b) Antioxidant vitamins: not for heart patients c) Dietary supplements: calcium 13) Reading Food Labels a) Food label: % daily value, reference diet, serving size, ingredients list b) % cal from fat: need to calculate c) Goals: cal, carbs, sugar, protein, vitamins-minerals d) Ingredients list e) Key words, loopholes 14) Vegetarian Eating: vegan benefits 15) Fast Food: avoid 16) Nutrition Fads and Misinformation: avoid 17) Self-Monitoring: The first step in changing behavior a) Identify pattern, intervention b) Monitoring, records 18) Analyzing your behavior patterns a) Record analysis b) Solutions 19) Taking charge of your eating behavior 20) Rewarding desirable behavior a) Ineffectiveness of punishment b) Reinforce desirable behavior: shaping and reinforce sources c) Self-reward difficulties: perfectionism and pitfalls d) Rewards: money, tokens, symbolic, linkage, thoughts 21) Physical Activity, fitness, and health a) Activity level: barriers, time, fatique, worry, knowledge, age, fear, environmental b) Fitness levels: optimal vs health c) Weight management d) Activity intensity 22) Increasing activities of daily living a) Walking: pedometer, graph b) Pace: power walking, race walking, uphill, sand

23) a) b) c) d) e) f) 24) a) b) c) d) 25) a) b) c) d) e) f) 26) a) b) c) d) 27) a) b) c)

28) a) b) c) d) e) f) g) h)

Striving for increased fitness ADL: activities of daily living Optimal: endurance, resistance, flexibility Overload: frequency and duration F.I.T.: frequency, intensity, heart rate (80-120) Guidelines by type: CRF (cardiorespiratory fitness), strengthendurance, flexibility How to implement the FIT program Developing an exercise action plan Assess current fitness (aerobic, flexibility, body composition, strength) Define goals Tracking action plan Revise action plan Implementing your exercise action plan Personal trainer Gym or health club Home fitness Exercise: when and how Discomfort, pain, injury Warming up, cooling down Getting and staying motivated for exercise Motivation to start Maintain exercise behavior Processes of change: cognitive & behavioral Avoid inactivity: movie vs hike Learning to “think smart” Process of thinking: consciousness, self-aware, meaning Beliefs: obese mode, irrational ideas Think traps – distortion - bias: rigid, filter, discount, label, perfectionism, control, fairness, right-wrong, personalization, generalizing, jump-to-conclusion, focus on past, magnificationminimization, expecting failure Using self-talk effectively Positive self-talk facilitates achievement of a goal 2 to 1 (golden ratio) positive is ideal Awareness: self defeating or coping self-talk Coach speak Thought stopping Developing positive self-talk Talk yourself into success Goals, expectation, progress, reward, responsibility, balance, selfworth, refocus, backsliding

29) Eating and emotions a) Factors: heredity, family, trauma, daily, diet cycle, evening, alcohol, eating as coping b) Compulsive, emotional and binge c) Painful emotions: depression, anxiety, anger, loneliness, guilt 30) Improving your coping skills a) Stress b) Assertiveness 31) Coping with binge eating: understand and prevent 32) Overcoming backsliding a) What to expect b) High-risk situations: intra and inter-personal c) Cope with high-risk d) Errors in thinking: relapse e) Lack of support f) Self-management skills g) Lifestyle balance h) “Want to” activities i) What makes you backslide 33) Managing the challenges of maintaining weight loss a) Easting successfully b) Regular exercise c) Increased visibility d) Compliments e) Others’ expectations f) Social challenges g) Shopping and dressing h) Regaining weight i) Avoid overconfidence j) Sex k) Relationship problems l) Body image: weight loss surgery, plastic surgery