Action Plan Up-Date
New Directions is an assignment for each week of your program. Use the same worksheet for 6-10 weeks.
Each Sunday, use your weekly Assessments to:
- 1) Confirm or modify your previous week’s New Direction (7-day Trial) for how you will continue it long-term.
- 2) Add 1 or 2 new New Direction(s) into your Best Weigh Plan that you are willing to Implement over the next 7 days.
Each Sunday, after completing your weekly Assessment & Plan:
- Go to your OptiHealth Club's Home Page (Click My Account and select #1.)
- Submit your weekly Progress Report & Action Plan Up-Date for your OptiHealth Coach to review.
Suggested New Directions
Food Choices & Eating Patterns
- I will purchase a variety of whole plant foods that I can incorporate into my meals.
- I will eliminate from my diet the Non-WPF:__________, which is the "most problematic" food for my optimal health.
- I will eat at least ____ additional serving(s) of a WPF (fruit, veggie, whole grain, etc.) at ___breakfast, ___lunch, ___dinner.
- I will eat at least ____ less serving(s) of a Non-WPF (meat/dairy/oil/processed food) at ___breakfast, ___lunch, ___dinner.
- I will eat ___25%, ___33%, ___50% smaller servings of Non-WPF's than usual at ___breakfast, ___lunch, ___dinner.
- I will not consume a caloric or diet beverage with my ___breakfast, ___lunch, ___dinner. (small glass of water, if needed, instead)
- I will not snack between ___breakfast/lunch, ___lunch/dinner, ___dinner/breakfast.
- I will pIan a weeks worth of meals that have more WPF than usual for ___breakfast, ___lunch, ___dinner.
- I will learn how to cook ___using less oil, ___without using any oil.
- I will clean-out my pantry and cupboards ___of the most unhealthy, ___of all the unhealthy Non-WPF's and beverages.
More suggestions to come.
Exercise & Physical Activity:
- I will increase the duration of my daily walk(s) for a total of ______ minutes of walking per day
- I will increase the frequency of my ______-minute walks to _____ times per day for a total walk time of ________ minutes.
- I will walk a minimum of ______ minutes immediately after ___ breakfast, ___lunch, ___dinner.
- I will increase my walking speed (pace) to _________ meters in 10 minutes.
- I will start listening to ___music, ___audio books, ___lectures, ___sermons while I am walking.
- I will use a pedometer (or phone App) to count the steps on my walks.
- I will use "My Zone" to allow my Coach to remotely monitor Frequency-Intensity-Time of my exercise sessions. (Cost)
- I will memorize ___ Bible verse(s) during my daily walk(s) every ___day, ___week.
- I will do calisthenic exercise(s) after my daily walk(s), such as: ___Squats, ___Leg Raises, ___Arm Curls, ___Push-Ups.
- I will increase my calisthenic exercise(s) after my walk(s) by _____ reps for a total of ________ daily reps.
- I will start an active hobby, such as: ___gardening, ___nature hiking, ___other.
More suggestions to come.