Question

CPR

Now that you have taken the time to evaluate your lifestyle by completing the Healthy Lifestyles Awareness Inventory, you may be able to identify behaviors that could lead to injury or illness, now or in the future. Identifying these behaviors is the first step to leading a healthier life. By using this contract as a tool, it will help you focus on working towards a specific goal to make your lifestyle healthier.

Behavior Modification Contract

Now that you have taken the time to evaluate your lifestyle by completing the Healthy Lifestyles Awareness Inventory, you may be able to identify behaviors that could lead to injury or illness, now or in the future. Identifying these behaviors is the first step to leading a healthier life. By using this contract as a tool, it will help you focus on working toward one specific goal to make your lifestyle healthier.

Goal:

Complete the sentence below. Be as specific as you can.

In the _____ weeks of this course, my goal is to—.......

Objectives Make a list of the lifestyle changes that are necessary to accomplish your goal. For instance, if your goal is to lose 10 pounds, you might want to make these changes in lifestyle: lower the fat intake in your diet, exercise at least three times a week and start eating a nutritious breakfast daily.

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Potential Roadblocks Try to anticipate any roadblocks or difficulties you may face in meeting your goal. Then think about how you will overcome these roadblocks to meet your goal.

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Evaluation To realize your goals, it is important to measure your progress at regular intervals. Make a list of the ways in which you will track your progress.

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Reward Rewarding positive changes in behavior is important. When I meet my goal, I will reward myself by .......

I agree to do my best to accomplish the goal of this contract during the time allotted.

name:

witness:

date:

Answer 1

Goal: Loose extra weight of 22lbs that I gained in the last six month and get myself ready for the national marathon event next year.

Lifestyle Change -

i. I will only have healthy food items including a lot of fruits and vegetables throughout the day and certain calculated calories according to the standard dietry guidelines for all Americans.

ii. I will do 1 hour of intense cardio including 5km running every morning and half an hour of heavy weight workout in the evening regularly with two off in a weak.

iii. I will drink a lot of water and try to reduce the overall sodium and sugar intake in the diet.

iv. I will wake up early in the morning and do a 15 minute meditation. I will go early to bed and take atleast 7-8 hours of sleep.

v. I will not use my car to visit nearby places like departmental store, grocery store, gift shop etc and try to walk more and more where ever possible.

Potential Roadblocks -

i. After a workout session or after having a big meal, I get this urge to smoke. But from now I will keep a chewing gum with me and where if will feel like I want to smoke, I'll put one in my mouth.

ii. I have a habit of spending the weekends in clubs and bars with friends drinking. But from now, I think would better go and watch a movie with someone or go to an amusement park with my nephew.

iii. I have a very bad habit of taking carbonated drink with each meal. But from now, I am going to put some fruit juice like orange, pomegranate, carnberry with meals and I will have green tea or black coffee before workout.

Evaluation -

i. I will check my weight weekly.

ii. I will calculate my BMI and wrist circumference with each weight check.

iii. Each week I will increase my distance by 2 km and my workout session by 15 minutes and check whether I will be able to do it non stop or not.

iv. I will make and put a target board in my room and mark on it regularly whether I was able to perform the specific task that I planned for that day or not.

v. Last but most important, I will try to complete the marathon distance in every two week.