Getting Started in 5 Easy Steps
Step 1:
Realize that you deserve to live life to the fullest and to build yourself a strong foundation of great health and abundant vitality. Look at yourself in the mirror and tell yourself that you are worth taking good care of, and that you deserve the self-love that comes with managing your diet, exercise and sleep. Make this a daily affirmation for the rest of your life!
Step 2:
Realize that you have what it takes to achieve the level of health and fitness that you desire. You will get as much out of any program as you are willing to put in. Create an exciting vision of what you want to achieve, and never, ever quit. You simply must choose to make your diet, exercise and sleep a conscious priority until you have achieved your goals and healthy living has become second nature.
Step 3:
Get started using VitalityCheck right now. The simple format of 3-in-1 food diary, exercise log and sleep journal make it easy and convenient to use . Be sure to read the first few pages. Most people are tempted to jump right into the tracking section and they miss out on the simple but powerful thoughts in the first few pages. Read the following pages: Welcome to VitalityCheck, Quick and Simple, Portion Sizes and Vitality Goals.
Step 4:
Decide on your goals and write them out in the Vitality Goals section. Be sure to have one overarching goal that is broken down into a 31-day goal, a weekly goal and a daily goal. For example, if your goal is to lose weight your goals might look something like this:
- Overarching Goal: To lose 20 pounds in 20 weeks
- 31-day Goal: Eat a balanced diet of 1600 calories or less everyday. Exercise for at least 40 minutes a day, 5 days per week. Get 7 to 9 hours of sleep every night.
- Weekly Goal: Use VitalityCheck everyday; summarize my observations each week in the space provided on days 7, 14, 21 and 28. Weigh myself and record the results on those days only.
- Daily Goal: Write down at least one personal affirmation and one success every day.
Step 5:
Begin using VitalityCheck. Give yourself the gift of time and experiment with different ways to use VitalityCheck until you find what works best for you. For example, you could start by focusing on sweets and recording your observations for a week in the notes section each day. You may be surprised at how many sweets you are eating without even thinking about it. As you begin to eat fewer sweets, you can start using the space to estimate the number of calories you are consuming across all food groups. You can then check to see if your calories are spread evenly across all of food groups for a balanced diet. This is just one example of how flexible VitalityCheck is and how it can be adapted over time to whatever you want to focus on.
Linda L. Cook, President VitalityCheck, LLC http//:www.vitalitycheck.biz
Linda L. Cook is the creator of a 3-in-1 daily journal (a food diary, exercise log and sleep journal) in the compact size of a checkbook. It is designed for tracking diet, exercise, sleep, supplements taken and mood plus much more. VitalityCheck® can be used in employee wellness programs, weight loss clinics, special events and tradeshows. Both imprinting and customization solutions are available.
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