Session 6 Implementation

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TAKE ACTION
LEADERSHIP

Ready? Set. Go!

opportunity to improve your one and only body. Lets stop the insanity and discover Implementation means GO! One way to strategies to put your plan into action. stay true to the plan is to write it down or Staying Power check-off your accomplishments every time Motivation is the fuel that is going to you take action. This positive feedback is personally rewarding and motivational (see keep you going but it comes and goes as your mood swings. Why do you want to be pg. 65). In the military, there is a saying Nothing healthy? Is it the way you look in the to it, but to do it or, you might recall mirror? The way you feel, or because you Nikes Just do it campaign. These action want the health benefits? At different stages statements SHOUT Dont Think About It, of life, you may have different answers to Just Do It! Oftentimes we talk ourselves out these questions, but you have created habits of exercise by using excuses and that are WAY too easy to fall back on. Its procrastination. With the abundance of time to even out the playing field. The key food we need to find ways to use our is to know your motivations and review energy, not save it! Think of chances to them often. Next, think about why you want move as if they are limited time offers. This your goals and practice reading these on is your body, it is your once in a lifetime daily basis.
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Below, circle the mental, emotional, and physical reasons you have for setting your goals. Come back to this page whenever you feel like its just not fair, or not worth the effort. You can reach your goals and this page will help you remember why you want to. First, what are the intellectual, emotional and physical reasons you want to improve your leadership? Circle the answers you like and fill in the blanks. Repeat for nutrition and fitness.

Activity MOTIVATION

INTELLECTUAL

EMOTIONAL
improves self-image builds confidence acknowledgement feels good to give social rewards like to help people _______________ _______________ improves self-esteem feel more confident feel successful feel empowered feel responsible _______________ _______________ _______________

PHYSICAL
meet more people look more confident feels good to lead build skills for leadership job make more money _______________ _______________ _______________ improves energy look healthier body functions better less cravings less chance of disease nice skin, hair, & nails _______________ _______________ _______________ firm up increase flexibility keep muscle gain skill lasting endurance look healthier feel energetic strong heart and lungs _______________ _______________

LEADERSHIP NUTRITION

increase knowledge show my ideas for my resume to make the decisions impart my wisdom _______________ _______________ _______________ _______________ memory benefits improves self-belief knowledge of nutrition improved concentration _______________ _______________ _______________

concentration improves self-belief improve academics sleep better improve willpower clears my mind _______________ _______________ _______________ _______________

self achievement stay focused on goal its fun de-stress confident feel happier self-assured _______________ _______________ _______________
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FITNESS

Activity Temptation Frustrations

P9

The goal of this activity is to practice communication skills by respectfully debating which temptation goes with which clue. There are two teams: (1) FUSION and (2) IGNITE. The facilitator assigns each group 5 temptations and each group gets five minutes to connect them to the correct clue. When time is up, the leader will allow each team to present their findings and the left-over temptation should match the final clue. If not, each team gets one chance to defend their match. Look up the answer in the Toolbox to determine who wins.

Action motivates!
CLUES
B. Let your logic prevail by making a plan in advance. There are always freebies, sales, birthdays and other reasons to splurge but if you know your weaknesses and use your strengths to help you problem solve, you will get through difficult situations. For example, going grocery shopping after meals and with a list helps so you dont buy a grocery cart of chips and sweets to curb your hunger. C. These foods are loaded with extra calories, sugar, and fat. Avoid valuesizes, soda, sugary beverages, and fried foods. Select grilled or baked options like chicken, fish, salads, light or reduced calorie dressing, water, yogurt, fruit, vegetables, and low fat milk. D. Preparation is the name of this game. Prevent insatiable hunger by eating three meals a day and planned snacks that contain whole grains, protein, fruits and vegetables. Foods high in fiber help fill you up and those with protein take longer to digest thus causing you to feel fuller longer.

TEMPTATION FRUSTRATIONS
1. Ginormous Portions 2. Snack Attacks 3. Friendship First 4. So Stressed 5. Sugar Addict 6. Hunger Monster 7. Its Too Hard 8. Fast Food Fanatic 9. Sit-a-thon 10. Busy Body 11. Bargain Buy A B C D E F G H I J K

A. These can be healthy. Cheese, fruit, yogurt, fresh vegetables, cereal and milk, air popped popcorn, peanut butter, frozen fruit bars, and veggies. Read labels and search for foods that are good sources of vitamin C, iron, fiber, calcium and low in saturated fat and trans fats. If its not quite time for this delicious break, delay gratification by distracting yourself with a refreshing glass of water.

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Answers in Toolbox.

Activity Temptation Frustrations

E. We are prone to situations that are pressing. Going for that quick comfort fix or reality show marathon, will not get rid of your. Deal with the problem head-on. Exercise will give that extra push and provide stamina to endure. It boosts confidence, relieves tension, and releases endorphins that make you feel better. Kick-boxing, running, yoga, cycling, long meditative walks, racquetball and other focused activities are exceptional ways to clear your mind and become self assured. F. TV, phone, music, videos, internet, and the computer come at a significant price. The cost is your health and time, but there is an affordable option. Pretend that your TV, music, or cell phone will not turn on unless you are active, like you are the source of electricity. Pick up the living room while you watch TV, go for a jog while listening to music, walk the mall with a friend, or use the stationary bike while on the cell phone. G. Your planner is filled and you cant squeeze in another appointment. Good news! You dont have to. Walk to school, use the stairs instead of the elevator, park in the back of the lot, stand up when doing homework, walk when on your cell phone, or walk in the halls between classes. Too busy because of work? Whether mowing lawns, vacuuming for allowance, playing with the kids you babysit, or becoming the neighborhood dog walker, the potential for extra cash is a side benefit of activity. Set yourself up for success and get a job that requires plenty of movement. It all counts, every step. H. These are made to be shared. Take half of the meal or snack home and eat slowly so the brain has time to recognize that the stomach is full. Do not skip meals so you won't be tempted to buy quick fixes and avoid large quantities like buying a tub of buttered popcorn to eat while watching a movie. It is easy to lose track of how much you are eating. I. Invite others to come along for the ride. Suggest active alternatives to sitting still. Joining a sports team or after-school activity is an easy way to meet people. Play mini-golf instead of going to the movies, use an interactive gaming system instead of one that keeps you seated, try bowling in place of watching TV, walk and talk instead of sitting in your room when friends are over. J. Vary intensity levels by adding brief periods of increased activity to your routine. Lengthen your stride. This requires more energy and ultimately makes the activity more challenging. Increase your speed. Find a new hilly route. The changes in the elevation increase the workload and level of activity. This should be a gradual transition with slight changes over a period of time. K. Our bodies need this important substance but following USDA guidelines will give you plenty to meet daily needs. Replace fruit for dessert, drink water instead of soda, soft drinks, or sugary juice, exchange prepackaged snacks with fruit and vegetables, eat balanced meals that include a grain, vegetable, protein, and dairy. Soon, you will see that many of your cravings are gone along with the extra sugary calories.

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P10

Activity Walking
LOG PROGRESS
1.Review your activity plan (Session 5) and your log (next page) prior to walking. Write down your walking goal in increments of time, distance, or steps if using a pedometer. 2.Walk around the house or in place for a few minutes to get the blood flowing to the muscles before stretching. 3.Walking primarily works the major muscles of the legs but don't forget to stretch your back, shoulders and arms. 4.Swing your arms naturally and breathe normally, as you walk. If you can't talk while walking then youre walking too fast. If you can talk easily then try to increase your speed. Your heart rate should be higher than resting, around moderate. 5.After completing the activity, cool down (2 minutes of slower walking) and monitor your heart rate again. It should slow down as your body slows down. Write it on your log and remember your stretches. 6.Log how long you are active and the distance or steps accrued. 7.Jot down a few thoughts once you have accomplished your daily goal. Were you happy, excited, anxious, tired? How does walking make you feel?
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FITNESS
Ready to walk and need motivation? Try these helpful hints: 1. Persistence- walk everyday around the same time for the first week to build up your stamina. Slowly increase your workout. 2.Walk with a friend, it keeps you motivated and held accountable. 3.Familiarize yourself with the benefits of exercise and remind yourself often. Some examples are: more energy, sleep better, improved concentration, feel better, and results show in the mirror and in your clothes. 4.Read books and listen to music to energize workouts. 5.Wear comfortable, layered, loose clothes and shoes designed for walking. 6.Every workout should begin with a brief warm-up followed by some stretches (see Toolbox for examples). 7. Safety first! Find a safe route, gym, shopping mall, or you can walk at home. As they say, where there is a will there is a way.

*If time allows, lead the class through this activity.

NUTRITION AND ACTIVITY LOG

F

NUTRITION & ACTIVITY LOG

CUT ALONG THE EDGES AND FOLD AT THE DOTTED LINES DAILY SUCCESS TRACKER: WRITE THE DAY YOU START IN THE BLANK. MIN-MAX SERVINGS FOR YOUR AGE ARE LISTED. IF YOU ARE ACTIVE, EAT THE BIGGER OF THE PORTION SIZE (REVIEW SESSION 3). INCREASE WATER INTAKE AS NEEDED. BACKTRACK:TURN OVER TO KEEP TRACK OF PREEXERCISE RESTING,HEART RATE, -TARGET HEART RATE, -POST EXERCISE RESTING HEART RATE AND MONITOR HOW YOU FEEL AFTER EXERCISE, TOO.

NUTRITION & ACTIVITY LOG

HEALTHY DAILY SERVINGS DAY ___ VEGGIE (2.5-3 SERVINGS, 1 CUP=1) FRUIT (1.5-2 SERVING, 1 CUP=1 ) GRAIN (6-8 SERVINGS, 1 OZ=1 ) MEAT (5-6.5 SERVINGS, 1 OZ=1 ) MILK (3 SERVINGS, 1 CUP=1 ) OTHER (<5 SERVINGS, 1 TEASPOON= ) WATER (1 = 8 OZ) ACTIVITY MINUTES: (60-90 MIN DAY, 10 MIN=1 ) MILES OR STEPS:__________

NUTRITION & ACTIVITY LOG

HEALTHY DAILY SERVINGS DAY ___ VEGGIE (2.5-3 SERVINGS, 1 CUP=1) FRUIT (1.5-2 SERVING, 1 CUP=1 ) GRAIN (6-8 SERVINGS, 1 OZ=1 ) MEAT (5-6.5 SERVINGS, 1 OZ=1 ) MILK (3 SERVINGS, 1 CUP=1 ) OTHER (<5 SERVINGS, 1 TEASPOON= ) WATER (1 = 8 OZ) ACTIVITY MINUTES: (60-90 MIN DAY, 10 MIN=1 ) MILES OR STEPS:__________

NUTRITION & ACTIVITY LOG

HEALTHY DAILY SERVINGS DAY ___ VEGGIE (2.5-3 SERVINGS, 1 CUP=1) FRUIT (1.5-2 SERVING, 1 CUP=1 ) GRAIN (6-8 SERVINGS, 1 OZ=1 ) MEAT (5-6.5 SERVINGS, 1 OZ=1 ) MILK (3 SERVINGS, 1 CUP=1 ) OTHER (<5 SERVINGS, 1 TEASPOON= ) WATER (1 = 8 OZ) ACTIVITY MINUTES: (60-90 MIN DAY, 10 MIN=1 ) MILES OR STEPS:__________

NUTRITION & ACTIVITY LOG

HEALTHY DAILY SERVINGS DAY ___ VEGGIE (2.5-3 SERVINGS, 1 CUP=1) FRUIT (1.5-2 SERVING, 1 CUP=1 ) GRAIN (6-8 SERVINGS, 1 OZ=1 ) MEAT (5-6.5 SERVINGS, 1 OZ=1 ) MILK (3 SERVINGS, 1 CUP=1 ) OTHER (<5 SERVINGS, 1 TEASPOON= ) WATER (1 = 8 OZ) ACTIVITY MINUTES: (60-90 MIN DAY, 10 MIN=1 ) MILES OR STEPS:__________

NUTRITION & ACTIVITY LOG

HEALTHY DAILY SERVINGS DAY ___ VEGGIE (2.5-3 SERVINGS, 1 CUP=1) FRUIT (1.5-2 SERVING, 1 CUP=1 ) GRAIN (6-8 SERVINGS, 1 OZ=1 ) MEAT (5-6.5 SERVINGS, 1 OZ=1 ) MILK (3 SERVINGS, 1 CUP=1 ) OTHER (<5 SERVINGS, 1 TEASPOON= ) WATER (1 = 8 OZ) ACTIVITY MINUTES: (60-90 MIN DAY, 10 MIN=1 ) MILES OR STEPS:__________

NUTRITION & ACTIVITY LOG

HEALTHY DAILY SERVINGS DAY ___ VEGGIE (2.5-3 SERVINGS, 1 CUP=1) FRUIT (1.5-2 SERVING, 1 CUP=1 ) GRAIN (6-8 SERVINGS, 1 OZ=1 ) MEAT (5-6.5 SERVINGS, 1 OZ=1 ) MILK (3 SERVINGS, 1 CUP=1 ) OTHER (<5 SERVINGS, 1 TEASPOON= ) WATER (1 = 8 OZ) ACTIVITY MINUTES: (60-90 MIN DAY, 10 MIN=1 ) MILES OR STEPS:__________

NUTRITION & ACTIVITY LOG

HEALTHY DAILY SERVINGS DAY ___ VEGGIE (2.5-3 SERVINGS, 1 CUP=1) FRUIT (1.5-2 SERVING, 1 CUP=1 ) GRAIN (6-8 SERVINGS, 1 OZ=1 ) MEAT (5-6.5 SERVINGS, 1 OZ=1 ) MILK (3 SERVINGS, 1 CUP=1 ) OTHER (<5 SERVINGS, 1 TEASPOON= ) WATER (1 = 8 OZ) ACTIVITY MINUTES: (60-90 MIN DAY, 10 MIN=1 ) MILES OR STEPS:__________

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PERSONAL CONTRACT
I___________________________(name), on this day of ____________ (todays date), promise to put my leadership, fitness, and nutrition plan into action beginning on _______________ (date of start of plan). In addition, I will do my best to reach my goals, which are the following: Leadership:_________________________________________________. Activity:____________________________________________________. Nutrition:___________________________________________________. I plan to evaluate my progress on ______________ (day of the week) and will be held accountable to the leadership group and my mentor. I promise to act safely and within the confines of the practices and resources discussed within this book and will request assistance from the group facilitator if needed. I promise to individually and confidentially discuss any health concerns with the group sponsor prior to beginning my personal health and leadership plan. ________________________(Signature) _______________(Date)

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Session 6 Implementation
Write this down: Until the next session, track your progress on the Nutrition and Activity Log that can be found in your Tool Box, or use your journal. During the next session, you will evaluate your progress.
Directions: the last five minutes of each session is used to complete Reflections. All effort should be made to complete assignments as a group, but if running short on time, make note of the stopping point and complete that assignment on your own (see webpage). Reflections is the priority activity.

REFLECTIONS
Write a brief description of how youre going to jump into action and start following your plan. Include your start date and how often you plan to evaluate yourself.

Body image is a very personal issue and everyone should treat their body with respect. Describe how you plan to be more respectful to your own body, mind, and emotional needs.

Describe what you are going to do to motivate yourself this week as you implement your plan. When are you going to use this technique? What do you need to help you?.

Session 6 Evaluation is located in the Toolbox.

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