Monday, May 12, 2008

Treadmill Or Dust Collector?

Did you come up across a treadmill for a great terms reduction terms and make up one's mind - I necessitate to exert more; I'm not going to happen a better price, why not? So, you now have got this piece of equipment in a corner of your life room or sleeping room collection dust or acting as an expensive clothing rack.

Why is it that your good purposes led no where? Sure, that first hebdomad or two you hopped on respective times, but then your advancement came to a screaming halt. Well, you may not have got had everything in topographic point to be successful. You necessitate to do certain all your "ducks are in a row" to guarantee your success. If you leap from Contemplation into Action, you are skipping the critical Preparation phase. Huh? You will get to understand what I intend as you read on.

For the intent of this article, I will concentrate on the critical action step. The end I utilize is increasing physical activity. You can utilize the Stages of Change theoretical account to work on any country you are trying to change, such as as eating wonts to lose weight, lowering cholesterin levels, and/or controlling high blood pressure.

The Stages of Change theoretical account was first developed by psychologists Jesse James Prochaska and Carlo DiClemente in the late 1970's. They focused on changing habit-forming behaviors, specifically smoking. The Stages of Change theoretical account places the forms we travel through when we change our habits. The five phases are called - 1. Pre-contemplation, 2. Contemplation, 3. Preparation, 4. Action and 5. Maintenance. Tailoring your actions based on the phase you are in volition impel you forward.

No demand to blow clip home on the scientific discipline behind the method. Just cognize it have been proven a utile tool. Now, let's plunge into how you can utilize it to your benefit.


In this stage, you are performing the behaviour regularly, but for less than 6 months. This agency you have got got established a program of action and have implemented that plan. You are actively modifying your behaviors, experiences, and environment to defeat obstructions and accomplish success. The action form is the most hard and necessitates a considerable committedness of clip and energy. Change makes not go on overnight. It will take continuity for a new behaviour to go an constituted habit.

The followers four schemes are used to travel through this phase of change:


Substitute every other positive behaviours for the negative behavior. It can take up to 30 years for a new behaviour to go a habit. Be aware of this and set safety guards in place. Stick with your action program and go on to replace old sedentary behaviours with new physically active ones. You may experience some loss. You actually lose your old behaviors. These behaviours are like old friends you felt comfy with and alteration moves you out of your comfortableness zone. Reappraisal your grounds for wanting to be physically active and the long-term benefits you will derive if you lodge with your plan.

Reinforcement Management

Change the events that find or prolong the job behavior. Honor yourself for achieving your goals, such as as a new outfit, book, or running shoes. Acknowledge your advancement and wages yourself. This volition supply you with an inducement to lodge with your new plan.

Helping Relationships

Turn to your support system. Don't acquire overconfident and believe you make not necessitate household and friends behind you. Keep them in the cringle with the advancement you've made and place new ways they can assist you travel towards your goals. Now is a clip to see sign language a "contract" with yourself to reenforce your committedness to change. Rich Person your household and friends be witnesses!

Stimulus Control

Be aware of trips for reverting to your old habits. What safety chemical mechanisms can you set in topographic point to negate these triggers? Start replacing old behaviour trips with something positive. For example, topographic point your ends where you will see them daily - like the refrigerator. Keep gymnasium place by the presence door. Make reminders at work, such as as lawn tennis place under your desk for a luncheon clip walk. Always be on the lookout man for lurching blocks and be prepared to insight ways to defeat the hurdles.

You are doing great! Care is just around the corner.

Bottom Line:

During the action phase, you do your ends a reality. Now is not a clip to acquire cocky. Hurdles will frequently protrude up and you necessitate to be ready with schemes to defeat them. You will have got some bad weeks. Measure back, measure what is keeping you from regular activity, and figure out a solution. It may take some trial and mistake before you happen the right solution for you. Now about that treadmill - you have got it and it is dust-free!

Tackling alteration is difficult and determining exactly what steps you necessitate to take can be confusing. By recognizing that alteration have identifiable stairway and strategies, you can utilize this cognition to travel forward and accomplish your goals!

© 2008 eNutritionServices, All Rights Reserved.

1 comment:

Lisa Nelson, RD, LN said...

Hi Cindy,

It's great to see you were able to use my article, but you forgot to include my resource box and link back to my site. If anyone is interested in regular heart health and weight loss tips from me (Dietitian, Lisa Nelson) subscribe to The Heart of Heath today!

Lisa Nelson, RD, LN