Week 1: Plan Instructions
During your Action Planning Appointment with your OptiHealth Coach, you:
- Reviewed the weekly cycle of Action Steps for Success (Assess-Plan-Implement/Repeat).
- Reviewed the 5 Assessments from your Preparation Stage.
- Set the Goals you want to achieve in the Action Stage of your TLC Program.
- Set the Start Date for your Action Stage to begin.
- Committed to a 12-week Program in which a new Component will be added each week (x 7 weeks).
Basic TLC & Faith
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This first week establishes the foundation of your TLC Program. You will:
- Learn how to use your TLC Score Card.
- Start to internalize the Basic Priniciples of Therapeutic Lifestyle Change.
- Get familiar with the resources and strategies for your Faith Component.
Basic TLC Elements
Basic TLC Principles: Eat Less, Move More, Relax
- Become much more aware of what you choose to eat and drink.
- Make an effort to "Eat Less" without analyzing everything.
- Avoid (or at least moderate) junk food, snacking, sweets.
- Eat smaller portions of high-fat foods (meat and dairy).
- Choose to eat more fruits, vegetables, and whole grains.
- Choose to drink water instead of high-calorie beverages.
- Become much more aware of the amount of time you spend sitting.
- Make an effort to "Move More" without starting a formal exercise program.
- Take frequent breaks to walk for a few minutes every hour while sedentary.
- Create a "Do To" list and choose to use your down-time in productive activity.
- Become much more aware of what disrupts your sense of well being.
- Make an effort to "Relax" without having to think about it.
- Notice the time and impact of your choice of media content.
- Choose to engage in activities that you enjoy and are energized by.
- Give yourself a Grade on each of the TLC Principles described above.
- Calculate your Daily GPA: Add the Point value of your Grades (A=4, B=3, C=2, D=1, F=0) and divide the total by 3.
- Example: Eat Less, B (3) + Move More, A (4) + Relax, C (2) = 9; Average = Total 9 / 3 = 3
- Add the Point values of your Element Grades and divide the Row Total by 7 to get the Averaged Grade for each Element.
- Add the Daily GPA's and divide the Row Total by 7 to get your overall Grade for the week.
Faith Component
Faith Component: To the best of your ability (and by the Grace of God):
- Commit to waking up a few minutes earlier for a 5-minute Morning Devotional
- Make this the Highest Priority of your TLC Program!
- As often as possible (daily), make time for a 15-minute Bible Study.
- Read additional Devotionals during the day.
- Become much more aware of the spiritual dimension of everyday life.
- Make an effort to sense the presence of Jesus and silently talk to Him as a friend throughout the day.
- Get into the habit of Journaling each evening to reflect on the day's failures and victories.
- Write the number of Points you earned for each Element.
- Notice that you can earn up to 4 Points per day for reading additional Devotionals (1 point each).
- At the end of the day, add your Element Scores to get your Total Daily Scores for the Faith Component.
- Add your Daily Sores for each Element and divide the Row Total by 7 to get the average Weekly Score for each Element.
- Add your Total Daily Scores and divide by 7 to get your average Faith Component Score for the week.