Get Healthy & Active WEEK ONE

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1 Get Healthy & Active WEEK ONE Submitted by: Ruth Sayers Leader of TOPS BC 1533 Courtenay This journal is a helpful guide to the Get Healthy & Active plan featured in the December/January issue of TOPS News. The full plan is available on the website in the member s area under TOPS Tools. Sign up for weekly reminders to help keep you motivated throughout this 10 week plan. Use the comments area to help you keep track of your progress throughout the week. The boxes in the right column are numbered 1-7 and are there for you to mark off your goals each week. Above the numbered boxes are blank spaces for you to indicate which day of the week you are starting on. For example, if you are starting on a Wednesday, you would write in a W above the number 1 box. Keep a Food Chart Journal everything (at least 3 days this week) comments: Begin to wear a pedometer At the end of the week, calculate your average number of steps (at least 3 days this week) Choose a positive statement, or mantra, from below that supports your goals, repeat it while you brush your teeth ``today I choose joy`` ``good things take time`` ``I can and I will``

2 WEEK TWO Begin drinking 1 glass of water with at least 2 meals each day Add 1,000 steps to your average number of daily steps for at least 3 days. When you catch your-self reviewing old hurts or beliefs ( My aunt always criticizes my weight. I ll never be able to walk a mile. ), try this: Take a deep breath in. As you exhale, let go of the thought.

3 WEEK THREE Start making half your dinner plate fruits or vegetables every day. Add 2,000 steps to your average number of daily steps from Week 1. for at least 3 days (You re now walking about 1 mile more per day.) Connect with someone who supports your journey toward better health. Schedule meetings each week to cheer each other on at least once a week WEEK FOUR Each day begin swapping 1 serving of refined/white grains with a whole grain For 3 days, add 3,00 steps to your average number of daily steps from week 1

4 Replace you earlier mantra with a new one beginning this week. Every time the phone rings, check your posture. Sit or stand taller and say to yourself I m good at (name your strength) WEEK FIVE Review your food journal from previous weeks, and begin writing down everything you eat for at least 4 days Walk at least the number of steps as in Week 4. Consciously speed up and walk faster for 1 or 2 min. at different times during your walk. for at least 3 days Create a playlist of uplifting songs for your walks and/or begin listening to your favorite upbeat music while cooking.

5 WEEK SIX If you want dessert after dinner, begin choosing 1 piece of fruit. For 3 days continue walking the same number of steps as in Week 4. After warming up, walk as fast as you can for 1 minute and then walk at an easier pace for 1 minute. Repeat this cycle 4 or 5 times during your walk. Replace your earlier mantra with a new one beginning this week. When you get dressed, repeat: May I be Safe, May I be Happy, May I be Healthy WEEK SEVEN Begin eating fresh vegetables for 1 between meal snack each day. For 3 days walk as Week 4. For 3 days (same or alternate days), choose at least 4 moves from the TOPS fitness cards and do 1 or 2 sets.

6 Begin eating 1 meal each day with your TV, computer and cell phone turned OFF! Savour the smell, taste and texture of your food. WEEK EIGHT Start eating 1 meatless meal with lentils or dried/canned peas/beans weekly. For 3 days, walk as in Week 4. For 3 days (same or alternate days) choose 8 moves from the TOPS fitness cards, and do 1 or 2 sets Replace you earlier mantra with a new one beginning this week. When you go to bed, say to your body, Thank you for all you ve done for me today.

7 WEEK NINE Begin eating daily breakfasts with at least 1 serving of whole grains and 1 fruit or vegetable. For 3 days walk as in Week 4 For 3 days (same or alternate days) choose 8 moves from the TOPS fitness cards and do 2 or 3 sets Twice a week take a mental holiday. Set a timer for 2 minutes and imagine yourself is your favorite vacation spot. What do you see, hear and smell? WEEK TEN Each day begin choosing low-fat or reduced-fat dairy and condiments over fat options. For 3 days, walk as in Week 4, For 3 days (same or alternate days) choose 8 moves from the TOPS fitness cards and do 2 or 3 sets, Afterward, stretch for 5-10 min. (p 26)

8 Begin collecting joy throughout your day, looking for examples of kindness and beauty. Take time to write them down. YOUR PROGRAM RESULTS PLEASE COMMENT ON THIS PROGRAM THANK YOU FOR PARTICIPATING

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