My TLC Program

Week 3: Plan Instructions

Continue the same Plan for implementing the previous Components of your TLC Program.
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Lifestyle & Fitness

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This third week further develops 6 of the Lifestyle Elements and establishes the Fitness Component. You will make an effort to:​
  • Establish a "regular daily-life schedule," especially concerning your sleep and meal time patterns.
  • Practice developing healthy habits, and start eliminating an unhealthy one.
  • Initiate your personalized Daily Exercise Program.
Lifestyle Elements
​For the 6 Elements of the Lifestyle Component this week, you will:
  • Refer to your completed video Worksheets from last week to help develop your healthy lifestyle.
  • Make an effort to get 7+ hours of restful sleep at regular (same) hours each night (2 points).
  • Make an effort to drink the optimal amount of pure water for you each day.
  • Make an effort to practice deep breathing exercises every hour (while sedentary).
  • Take time to be outdoors in direct sunlight for 15+ minutes each day (on average) without sunblock.
  • Determine the peak sunlight hours for your location (10am-4pm?). Be careful not to burn.
  • Make an effort to eat your meals at regular (same) hours each day (1 point).
  • Make an effort to decrease any snacking between meals (1 point).
  • Identify and quantify a specific unhealthy habit that you want to quit.
  • Make an effort to drastically decrease that unhealthy habit (3 points).
Scoring: During the day (columns):
  • Write the number of Points you earned for each Element described above.
  • At the end of the day, add your Element Scores to get your Total Daily Scores for the Lifestyle Component.
​Scoring: At the end of the week (rows):
  • 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 Lifestyle Component Score for the week.
Fitness Component
For the 2 Elements of your Fitness Component, you will:
  • Refer to your completed Exercise worksheet from last week to help develop your Fitness Component.
  • Use your 24/7 Schedule worksheet to make time for your exercise session(s).
  • Get proficient at Rating your Perceived level of Exertion (RPE).
  • Your goal is to exercise 150 minutes (or more) per week.
  • Start "low" (low intensity, short duration) and go (progress) "slow" (gradually).
  • Be sure to balance your daily Exercise with proper Rest, Water, and Nutrition.
Points:
  • You can earn up to 10 points per day for Aerobic Training (2 points per 10 minutes of walking/jogging).
  • You can earn up to 4 points per day for Strength Training (2 points per 10 minutes of active calisthenics).
  • You can earn up to a total of 10 points per day. (All Aerobic or a combination of Aerobic & Strength)
Scoring: During the day (columns):
  • Write the number of Points you earned for each Element described above.
  • At the end of the day, add your Element Scores to get your Total Daily Scores for the Fitness Component.
​Scoring: At the end of the week (rows):
  • 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 Daily Average Fitness Component Score for the week.