Top of the BCDM programs.
Healthylife® Weigh Part 5 These exercises make your body more flexible. This helps you prevent injury during exercise and everyday activities. Stretching can also help you relax and is a tool for stress management. Tips: * Stretch all muscle groups. Induce mild tension (not pain or burn) for 10 to 30 seconds. * Don’t bounce […]
Stretching And Rehabilitation Read More »
Healthylife® Weigh Part 6 Identify what forces are at play. These may be positive or negative emotions that are pushing you to do something you don’t need or want to do. The following emotions that trigger less healthy eating. * Anger * Anxiety * Boredom * Depression * Frustration * Insecurity * Stress * Celebration
Recognize When Something Is Bothering You Read More »
Healthylife® Weigh Menus & Recipes Breakfast basics Choose foods high in protein and nutrient-dense carbohydrates, such as whole grains, low-fat dairy and whole fruit. This could include re-heating leftovers. Adding more vegetables * Add an extra cup of chopped veggies into your favorite omelet, soup, casserole, or whole grain pasta or brown rice dish. *
Suggestions For Meals & Snacks Read More »
Healthylife® Weigh Part 5 Find ways to move more throughout the day. * Set an alarm on your watch or phone to get up every hour, if sitting. * Stretch and walk for a few minutes to get more oxygen flowing through your body. * Drink water regularly so you need to use the bathroom
Healthylife® Weigh Part 6 Avoiding all holiday food challenges is nearly impossible. Adjust your goals and your action plan for success during this time. Your goal may be to “maintain, don’t gain” during a holiday season. Celebration days throughout the year are likely a small fraction of your overall year. Of course, stretching celebration days
Relieve The Pressure Read More »
Healthylife® Weigh Part 5 Make resistance training part of your exercise routine. Resistance training: * Builds endurance. Your muscles can work longer before getting tired. * Builds muscle. Muscle increases your resting metabolism. This means that even when your body is at rest, you are burning more fuel. * Improves bone density. This helps prevent
Resistance Training Read More »
Healthylife® Weigh Part 4 These nice things are called affirmations. What you say to yourself is powerful. You may not strongly believe it at first, but keep going. 1. State your affirmation in the present tense. 2. Say what you want, rather than what you don’t want. 3. Include feeling words that add positive emotion.
Say Nice Things To Yourself Read More »
Healthylife® Weigh Part 4 Changing how you go about your day can help get rid of eating cues and prepare you to establish new, healthy habits. Examples: * Change the order of morning events: get up, shower, brush hair, eat breakfast, brush teeth, read paper, walk dog. * Change the order of work events: take
Scramble Your Daily Behaviors Read More »
Healthylife® Weigh Part 6 Downtime is idle time between activities. Examples are the moments you have waiting at a red light, the time spent riding in an elevator, or the extra time you have during a lunch break. Idle time allows your brain to rest, process, and store information (how you learn and form memories).
Seek Downtime Daily Read More »
Healthylife® Weigh Part 6 * List the last meal or snack you ate. Write down everything you ate or drank. * Was this a planned meal or snack? If no, what triggered you to have this meal or snack? * How many hours had it been since you last ate? * Did your meal or
Self-Discovery: Hunger Read More »
