Ready…ACTION!
Last entry, my head was spinning around all of the “what ifs”, “should”, “could”, how” of exercise and nutrition and my goals. Recognizing I had multiple OUTCOME goals but needed to decide on my BEHAVIOR goals.
Outcome goals are goals that require action, or behaviors, in order to complete them.
Example:
Outcome: I want to lose weight.
Behaviors: Actions that are required in your life in order to make weight loss possible.
So, what are some behavior goals that are important to a healthy lifestyle and can be implemented with multiple different outcome goals?
In my experience and with the help of Precision Nutrition’s Level 1 Coach training, I typically discuss the following list of questions and BEHAVIOR goals associated with them:
How to eat:
1. How fast do you eat?
a. Example: weight loss: 20 minutes to full
2. How full do you feel upon completing your meal and in the 0-4 hours after?
a. Example: Weight gain: 10 out of 10 on fullness scale. Ready to eat again in 3-4 hours.
3. Do you eat every 2-4 hours throughout the day?
a. Take the number of hours you are awake, divide by 4 and eat a minimum of that many times a day. Preparation is key!
What to eat:
1. Do you take a probiotic and multi-vitamin daily?
2. Do you eat 1-2* palmfuls of lean protein with each eating opportunity?
a. Example: palm size portion of fish for lunch
3. Do you eat 1-2* fistfuls of vegetables and/or fruit with each eating opportunity?
a. Example: fistful of spinach in homemade smoothy
4. Do you eat 1-2* thumb lengths of heart healthy fats with most eating opportunity?
a. Example: Approximately 7 whole almonds
5. Do you eat 0.5-2*cupped handfuls of whole grains with most eating opportunity? Or arranged appropriately for your goals?
a. Example: Whole grains are recommended first thing in the morning and immediately following exercise if your goals are fat loss.
*Portions vary based on gender and goals
Other:
1. Do you drink beverages with few calories and few ingredients?
a. Example: Water! Tea.
2. Do you eat mostly whole, minimally processed foods?
3. Do you plan ahead and prepare food in advance?
4. Do you eat a wide variety of whole foods?
5. Are you recording your intake?
5. Are you recording your intake?
6. Are you consistent with the above recommended choices 90% of the time?
a. Key to success!
7. How well do you sleep?
Although there are quite a few different things to focus on, pick one or 2 and CREATE A HABIT of remaining consistent with it BEFORE you add in more. One step at a time and before you know it, you’ll be able to stay consistent 90% of the time with all of the above!
If you would like assistance in getting started with your BEHAVIOR GOALS, the team of trainers at the Health & Fitness Academy would be thrilled to help you! Just contact us at 208-557-2823 to schedule your FREE 1 hour consultation!
Until next time,
Hayley E Jones, BS, CSCS, Pn1
208-557-2823
No comments:
Post a Comment