How to Make Heart Healthy Changes into Lifelong Habits

Transcription

1 How to Make Heart Healthy Changes into Lifelong Habits and HeartHealthMadeEasy.com TM, All Rights Reserved 1

2 Tired of struggling to make changes that don t last? In this special report you will: Learn the five stages of change Learn strategies to move through each stage Identify the benefits of change Identify obstacles to change Set realistic goals Develop action steps to implement plan And much more.... Did you come across a treadmill for a great discount price and decide I need to exercise more; I m not going to find a better price, why not? So, you now have this piece of equipment in a corner of your living room or bedroom collecting dust or acting as an expensive clothes rack. Why is it that your good intentions led no where? Sure, that first week or two you hopped on several times, but then your progress came to a screeching halt. Well, you may not have had everything in place to be successful. You need to make sure all your ducks are in a row to ensure your success. If you jump from Contemplation into Action, you are skipping the critical Preparation phase. Huh? You will understand what I mean as you read on. The goal I focused on for the purpose of this report is increasing physical activity. You can use the Stages of Change model to work on any area you are trying to change, such as eating habits to lose weight, lowering cholesterol levels, and/or controlling high blood pressure. The Stages of Change model was first developed by psychologists James Prochaska and Carlo DiClemente in the late 1970 s. They focused on changing addictive behaviors, specifically smoking. The Stages of Change model identifies the phases we go through when we change our habits. The five stages are called Pre-contemplation, Contemplation, Preparation, 4. Action and 5. Maintenance. Tailoring your actions based on the stage you are in will propel you forward. The order you pass through these stages and the time you spend in each one is not set in stone. Being aware of your stage allows you to implement the strategies that will move you forward. No need to waste time dwelling on the science behind the method. Just know it has been proven a useful tool. Now, let s dive into how you can use it to your benefit and HeartHealthMadeEasy.com TM, All Rights Reserved 2

3 Pre-contemplation It is a pretty safe bet that if you are in the pre-contemplation stage, you would not be reading this now. Pre-contemplators are inactive, but do not recognize the problem or need for behavior change and have no intention of making a change in the foreseeable future. Many people in this phase are not aware there is a problem. In this phase, you are not currently performing the desired behavior of regular physical activity. Statements that represent this stage: Ignorance is bliss. Physical activity is not a concern for me. When in this stage, the following are three strategies to employ: Consciousness-Raising Seek information to increase your understanding of the problem. For example, learn the risks of being sedentary and the effect it has on weight, cholesterol, and blood pressure. Dramatic Relief Explore your emotional connection to being sedentary. How do you feel when you hear that a sedentary lifestyle is the reason you are overweight? How do you feel when your family/friends go hiking on vacation and you are left behind? Does the thought of exercising turn your stomach? Why? Environmental Re-evaluation Consider and assess how your inactivity is affecting your physical and social environments. This means looking at your sedentary behavior and evaluating the impact it is having on you. Does a lack of energy cause you to decline social invitations? Does it mean you will not go somewhere if it requires a long walk or climbing flights of stairs? Now, if you are a pre-contemplator, I do not want you to feel pressured. It is in your hands to decide if increased physical activity is right for you at this time. Everyone who becomes or stays physically active starts at this point learning the reasons why and HeartHealthMadeEasy.com TM, All Rights Reserved 3

4 Bottom Line: If you do fall into this category, you need to focus on increasing your awareness of the link between physical activity and health. Learn why you should work to make changes. Also, use the information you learn and apply it to your own situation make it personal. Are you unknowingly missing out on opportunities? Pay attention to magazine articles and ads you see that list reasons for increased physical activity. Think about whether or not those reasons apply to you. This is not the time to run out and purchase a treadmill you see no reason to use it! Homework Identify three ways to increase your physical activity. Identify three costs (not necessarily monetary) of remaining inactive. If you can complete this homework, you may be ready to move to the next stage and HeartHealthMadeEasy.com TM, All Rights Reserved 4

5 Contemplation Contemplators are aware they have a problem and are seriously thinking about doing something, but they have formed no solid commitment to take action. In this stage, you know you have a problem - you do not exercise enough. However, you are struggling with committing to make a change. You are thinking change is too hard, costs too much, and it s possible you have tried before without success. In the contemplation stage, you are not currently being physically active, but you are thinking maybe in the next 6 months you will start. Statements that represent this stage: Sitting on the fence I need to be more active, but I am not willing to do anything this month. In this stage, you will use the following two strategies: Self Re-evaluation Explore your emotional and cognitive values with respect to the problem. Are you sedentary because you are afraid you will look foolish walking around your neighborhood or you believe the gym is a meat market and you do not want to be on display? Are you sedentary because when you tried to participate in sports as a child, you were always chosen last, so activity must not be your thing, right? Social Liberation Be aware and accepting of your lifestyle options. Recognize that by increasing your physical activity, you will have more energy, boost your mood, increase your confidence, and relieve stress. These are just a few of the benefits you receive when you maintain an active lifestyle. Once again, no pressure - the decision to be more active or not is in your hands. Continue to weigh the pros and cons until you come to a decision and HeartHealthMadeEasy.com TM, All Rights Reserved 5

6 Bottom Line: If you fall into this category, continue to focus on learning more about the link between physical activity and health. Assess your feelings towards physical activity and what is preventing you from becoming active. Identify how being physically active would benefit you. What would you gain by changing your behaviors? Again, the treadmill should remain at the store! Homework Identify three barriers to being more physically active. Identify two solutions for overcoming each barrier. If you can complete this homework, you may be ready to move to the next stage and HeartHealthMadeEasy.com TM, All Rights Reserved 6

7 Preparation In this stage, individuals intend to make changes within the next 30 days and may have already made small changes in the past 6 months. You may workout occasionally, but are not in a regular routine. In this stage, you understand why you need to change and you are ready. It is time to make a plan and set goals. When setting goals, be realistic about what you can achieve. If you have been sedentary for years, do not expect to hop on a treadmill and run five miles three days a week. Start small and as you achieve your goals, set new goals. Before jumping to the next stage, Action, you need to get a few systems into place first. Statements that represent this stage: Testing the waters I am concerned about my inactivity. I understand the benefits of being physically active outweigh the drawbacks and I am willing to start this month. For this stage, use the two following strategies: Helping Relationships Turn to your support system. Which family members or friends can you turn towards? Tell them about your goals and the steps you will take to achieve them. Identify exactly how your family/friends can assist you. Trust them to help you through difficult periods and provide the support you need to stick with your goals. Self-Liberation Reaffirm your decision and commitment to change your sedentary lifestyle. Review why you decided to make the changes in the first place and how you will feel once you are successful. Believe in yourself you can be successful! You have come far and will be making great strides towards a healthy life. You are now ready to put your plan into action. Good job! and HeartHealthMadeEasy.com TM, All Rights Reserved 7

8 Bottom Line: When at the preparation stage, be aware that change is hard and you will lapse once in awhile. However, you can be successful and need to push forward with the action steps you have outlined. Identify your support system and use it for the encouragement and support you need. When setting goals, be realistic. It s time to snag that treadmill you ve been eyeing and bring it home! Homework Identify three goals you want to start working on this month. Identify two action steps you will take to help achieve each goal you listed. If you can complete this homework, you may be ready to move to the next stage and HeartHealthMadeEasy.com TM, All Rights Reserved 8

9 Action In this stage, an individual is actively making behavior changes. You are performing the behavior regularly, but for less than 6 months. This means you have established a plan of action and have implemented that plan. You are actively modifying your behaviors, experiences, and environment to overcome obstacles and achieve success. The action phase is the most difficult and requires a considerable commitment of time and energy. Change does not happen overnight. It will take persistence for a new behavior to become an established habit. Statements that represent this stage: Running the race I have established and implemented my plan. I have been regularly active for 3 months. The following four strategies are used to move through this stage of change: Counter-conditioning Substitute alternate positive behaviors for the negative behavior. It can take up to 30 days for a new behavior to become a habit. Be aware of this and put safety guards in place. Stick with your action plan and continue to replace old sedentary behaviors with new physically active ones. You may feel some loss. You actually miss your old behaviors. These behaviors are like old friends you felt comfortable with and change moves you out of your comfort zone. Review your reasons for wanting to be physically active and the long-term benefits you will gain if you stick with your plan. Reinforcement Management Change the events that determine or sustain the problem behavior. Reward yourself for achieving your goals, such as a new outfit, book, or running shoes. Recognize your progress and reward yourself. This will provide you with an incentive to stick with your new plan. Helping Relationships Turn to your support system. Don t get overconfident and think you do not need family and friends behind you. Keep them in the loop with the progress you ve made and identify new ways they can help you move towards your goals. Now is a time to consider signing a contract with and HeartHealthMadeEasy.com TM, All Rights Reserved 9

10 yourself to reinforce your commitment to change. Have your family and friends be witnesses! Stimulus Control Be aware of triggers for reverting to your old habits. What safety mechanisms can you put in place to negate these triggers? Start replacing old behavior triggers with something positive. For example, place your goals where you will see them daily like the refrigerator. Keep gym shoes by the front door. Create reminders at work, such as tennis shoes under your desk for a lunch time walk. Always be on the lookout for stumbling blocks and be prepared to brainstorm ways to overcome the hurdles. You are doing great! Maintenance is just around the corner. Bottom Line: During the action phase, you make your goals a reality. Now is not a time to get cocky. Hurdles will frequently pop up and you need to be ready with strategies to overcome them. You will have some bad weeks. Step back, evaluate what is keeping you from regular activity, and figure out a solution. It may take some trial and error before you find the right solution for you. Now about that treadmill you have it and it is dust-free! and HeartHealthMadeEasy.com TM, All Rights Reserved 10

11 Homework Identify three long term goals. (Your current goal may be walking 1 mile daily. Where do you want to be 3 months from now? 2 miles? 3 miles?) Identify two action steps you will take to achieve your long term goals. If you can complete this homework, you may be ready to move to the next stage and HeartHealthMadeEasy.com TM, All Rights Reserved 11

12 Maintenance During maintenance, an individual is working to maintain new behaviors and new habits are developed. You enter maintenance once you have performed your desired behavior regularly for at least 6 months. In this stage, you will be working to prevent relapse and you need to recognize all the gains you attained during the action phase. You have successfully overcome barriers and are reaping the rewards, such as more energy, confidence, and less stress. Remember to keep scheduling time for your activity, employ triggers for positive behaviors, and brainstorm new, fun ways to continue your active lifestyle to avoid burnout. Do not forget to reward yourself! Statements that represent this stage: In it for the long haul I have been regularly active for over 6 months and I feel great! During this stage, you must be aware of relapse risk. Relapse When an individual has sustained the desired behavior regularly for more than 6 months, but is not currently completing the desired behavior. In other words, you achieved your goals and then fell off the fitness wagon. Be aware of triggers that may cause you to relapse. Vacations can be a trigger. You are out of your normal surroundings, do nothing active for two weeks, and then need to re-establish your routine when you return home. If this happens, evaluate your stage. Are you back at the preparation or action stage? Review why you want to achieve your goals and the barriers you face. Re-visit the strategies from early stages and take the necessary steps to ensure you successfully attain maintenance again. Put in place stronger coping mechanisms in the future, such as find ways to be active on your vacation or travel with someone who has mastered being active on the road and HeartHealthMadeEasy.com TM, All Rights Reserved 12

13 Bottom Line: Once you reach maintenance, you are doing great and have achieved your goals. However, you cannot put on blinders. Road blocks will come up and you need to be ready with strategies to overcome them. If you relapse, evaluate your stage of change and implement the appropriate strategies to achieve success again. The treadmill you ve got your money s worth! Homework Identify three obstacles you can foresee in the near and distant future. Identify strategies you will put in place to overcome these obstacles. You are done with homework and have made it through all the stages! Keep up the good work! As an aside: Did you notice how I ended every homework section with a statement indicating you may be ready for the next stage? Just because you can write down answers to questions does not mean you got it. You need to wait for that light bulb moment and look within yourself to determine if you really are ready for the next step and HeartHealthMadeEasy.com TM, All Rights Reserved 13

14 Stages of Change Questionnaire Use this questionnaire to help determine where you are in the change process. If you perform vigorous activity, you must do this activity 3 times a week for at least 20 minutes to be considered regularly active. Examples of vigorous activities jogging, running, speed cycling, aerobics, and swimming laps. Vigorous activities should result in an increased heart rate, perspiration, and breathlessness. If you perform moderate activities, you must do these activities 5 times a week for at least 30 minutes to be considered regular. Examples of moderate activities brisk walking, cycling, dancing, yard work, and gardening. Select from the following which statement best fits your current physical activity level or your interest in physical activity. Do not include workrelated activities in your choice. I do not exercise regularly now and I do not intend to start anytime soon. (Pre-contemplation) I do not exercise regularly, but I have been thinking I need to start. (Contemplation) I currently exercise, but less than 3 times a week. (Preparation) I currently exercise regularly, but I started doing so less than 6 months ago. (Action) I currently exercise regularly and have done so for more than 6 months. (Maintenance) and HeartHealthMadeEasy.com TM, All Rights Reserved 14

15 Stages of Change Questionnaire Use the following questions to help you determine what stage you are in currently. Think back to the past month and circle the number that best indicates how often you did the following. 1 never, 2 once, 3 seldom, 4 often, 5 repeatedly 1 I remember information I have heard about the benefits of exercise I was emotionally moved by warnings about health hazards of being By exercising regularly, I would be a better role model for those I care I have thought about how exercise would make me a happier and Society changes are making it easy for people to exercise I do some physical activity When I exercise, I reward myself I have someone I can turn to when I am having problems staying I am able to keep exercising if I want I have things placed around my home to remind me to exercise I have read and thought about magazine articles or ads on how to be I have been emotionally moved by dramatic portrayals of the dangers I have noticed more people encouraging and supporting me to Instead of treating exercise as just one more thing to do, I use the time I exercise to relax and recoup from the stresses of the day. 15 My physically active friend encourages me to be active even when I I set realistic goals instead of goals that set me up for failure I can be regularly active if I try hard enough I keep things where I work to remind me to exercise When I do not exercise, I get frustrated with myself More businesses are offering wellness programs and incentives for their employees to be physically active. 21 I have tried to find information on exercise I exercise even if I am tired because I know I will feel better I have made commitments to exercise I know someone who provides feedback on my exercising If I exercised and lived a healthier life, I could influence those around I have removed triggers in my home that lead to inactivity Many health clubs now offer free child care for their members If I exercised more, I would feel more confident When I exercise, I do something nice for myself I am responsible for my health and I make the final decision to Now fill in the blanks with the number of times you circled: 1 Pre-contemplation 2 Contemplation 3 Preparation 4 Action 5 Maintenance Which stage has the highest number? That is the stage of change you are in currently. For example, if you circled the number three for 20 questions, you are in the preparation stage of change. Refer to that section and re-visit the strategies/goals necessary to move forward towards a healthier you! and HeartHealthMadeEasy.com TM, All Rights Reserved 15

16 I invite you to learn more about Heart Health Made Easy: Master the Basics to Lower Blood Pressure and Cholesterol for a Longer, Healthier Life Easy to understand, practical take action guide takes you step by step to lower cholesterol and blood pressure naturally. If you're newly diagnosed with high cholesterol and/or blood pressure, you are unsure of the next step, you are tired of searching for the answers, and you want everything you need to know in one convenient easy to follow guide then this is the program for you! and HeartHealthMadeEasy.com TM, All Rights Reserved 16

17 Lisa Nelson RD Heart Health Nutrition Specialist I am passionate about helping you lower cholesterol and blood pressure so you can live the life you want and enjoy your family for years to come. My passion for health comes from my own family history of heart disease, so I don t dispense trendy treatments; I practice what I teach in my own daily life. Because my own health is the foundation of my expertise, you can trust that I will make it truly possible for you to see dramatic changes in your health, without crazy fads or impossibly difficult techniques. I am Lisa is the founder and owner of HeartHealthMadeEasy.com, which offers support, education, and guidance as you achieve your heart health goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe to The Heart of Health ezine and the free special report "How to Make Heart Healthy Changes in to Lifelong Habits". Working with Lisa is One of the Best Moves I Could Have Made! "I found Lisa's website on the internet and decided to take a gamble and signup for a Mini Diet Makeover. The whole time my wife thought it was a bad idea and I knew she was just waiting to say "I told you so!", but I went ahead and finalized the purchase - one of the best moves I could have made! Lisa has been a GODSEND. I have to say that I am very impressed with Lisa. She is very knowledgeable and a true professional. Lisa sincerely thinks that she can help me and I believe that also. With my willingness to change and her expertise I think I can lose those thirty pounds and hopefully more before my next trip to the cardiologist office. I'm down 20 pounds and if I continue like this I will be close to my thirty pound goal!" ~ David Craig, Retired, Madison, NC Contact Lisa lisa@lisanelsonrd.com Website: and HeartHealthMadeEasy.com TM, All Rights Reserved 17