success_stories

Challenge Idea: All Year Long Resolutions

The holiday season has come to an end, and a new year has begun. Membership at gyms will increase; people will go out to buy their new workout gear, stop eating dessert, and make efforts to quit smoking…again.

We all know that the key to lifestyle change is to, well…change your lifestyle. The collective groans can be heard around the country, but these changes don’t have to be painful or difficult to keep up. You can gradually take steps to achieve your desired goal results – whether it’s to lose 30 pounds or to just exercise twice more each week.

This month’s challenge isn’t one that simply lasts a month – it’s a challenge to create realistic, healthy goals for yourself that are achieved by creating a game plan so that the changes you make are long-lasting.

  • Know the steps you need to take to make your own challenge a success.
  • Gather the support you need from your friends, family, and co-workers.
  • Give yourself a chance – simply by beginning you have taken a big step toward creating a healthy habit.
  • “Take It One Day at a Time” is a motto for a reason. If you miss a workout or three or eat something you wish you hadn’t – forgive yourself and start again.
  • If you have negative connotations with exercise or eating certain foods, find a way to make it positive for yourself so it’s not a chore or a punishment. Erase “I have to, or I need to” from your vocabulary. Remind yourself that you want to take these steps so you can achieve your ultimate goal.

Heart-Healthy Firefighter Contract

Name: _______________________________________________________

My goals for 2010

(examples: be able to run 10 miles or lift 100 pounds by December 31, 2010; lose 20 pounds; cut back on sugar and salt; eat 5 servings of vegetables each day):

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Steps I need to take to achieve these goals:

(examples: Who can I ask for support? How can I make this a healthy habit? How will I change my perspective to a positive outlook?)

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Measuring progress: Check back quarterly to see how far you have come. If you miss a few workouts, just start where you left off – don’t give up!

Goals

Description March 31 June 30 September 30 December 31

Ex. Be able to
run 10 miles by
December 31

       
         
         
         
         

         
 Results

Goal March 31 June 30 September 30 December 31
Ex. Be able to run 10
miles by Dec. 31
Can now run
2 miles
Can now run
5 miles
Can now run
8 miles
Can now run
11 miles!
         
         
         
         

  
Inspiration: Do you have a friend or loved one who wants to see you healthier? Is there a quote that motivates you?

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Your signature: ______________________________ Date: ______________

Witness: ___________________________________ Date: ______________

 
 

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