WEBVTT

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Welcome

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back everyone . It's so good to see

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everyone together again . This is the

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final meeting of this program today .

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We're gonna talk about how to keep your

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healthy lifestyle going over the long

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term . But first let's talk about your

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action plan . Now , I want to hear from

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everyone today . How did things go with

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your action plan ? What went well ?

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What didn't go so well ? Major Lamar ,

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would you like to start us off ? Okay .

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Overall things are still going really

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well , but my action plan kind of

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failed this time . I don't think I

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follow well , I'm still doing at least

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150 minutes of activity and eating

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healthy and all of that . But my action

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plan this time I was going to try some

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new things , new activities . I wanted

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to be adventurous or something . I

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don't know , I got a good laugh out of

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it and so did my boyfriend . But I'm

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going to stick with the things I was

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doing before . Wait , you're not going

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to tell us what you tried . Is it that

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embarrassing ? I'll tell you the least

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embarrassing thing . I tried pole

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dancing . Yeah . Like I said , I'm

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going to stick to walking Baxter and

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going to the gym . Well , thank you for

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sharing that and hate more power to you .

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Um , Chief Singer , How did things go

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for you ? Well no pole dancing for me ,

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but I have gotten back into a hip hop

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class . They actually promoted me to

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the next level . So that made me feel

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pretty good . Other than that , I'm

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still doing some bodyweight training

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walking , eating tons of healthy stuff

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despite the cries of horror from my

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Children . It's all good . Excellent

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sergeant trend . How did your action

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plan go ? Not too bad . The things I

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worked on this time had to do with

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getting more sleep . I started doing

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some easy stretches every night to help

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me line down . I got a white noise

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maker for my room and I've made a note ,

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tv rule an hour before bedtime for my

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kids and my little girl has been

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sleeping through the night better . I

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can't tell you guys how much better I

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feel just doing those three things .

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That's great . Good for you . Colonel

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Rocco . How did your action plan go ?

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Some weeks are still a struggle but

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it's a struggle on winning most of the

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time . Usually at least half

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the time . Is there anything specific

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you'd like to share ? I have to .

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So one of the things I struggled with

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since the beginning was getting 150

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minutes of activity every week . At

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first I couldn't find the right

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activity and then I just couldn't find

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the time and then I found the time .

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But I found that it made me more tired

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than I already was , instead of giving

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me the energy that everyone promises it

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will . But I didn't want to make

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excuses anymore because some of , you

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know , my younger brother had a heart

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attack and that really woke me up .

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So one of my action items this time was

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to wear an old fashioned odometer . And

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if I didn't get so many steps , by the

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time I left the office , I wouldn't let

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myself get in the car until I had

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circled the building . Enough to get my

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step goal , basically , I made going

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home my carrot , my reward for being

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active during the day . That's an

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amazing idea . Non food incentives are

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a great way to motivate yourself .

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Thank you for sharing that . All right ,

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Captain Yelich , how'd things go for

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you this time ? Well , thanks to Sam ,

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I'm doing more weight training these

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days . He throws down the gauntlet and

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I have to rise to the challenge . And

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your wife is most grateful , isn't she

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hasn't inspired her to give me any more

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massages , but jim . How did your

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action plan go ? Oh , it went all right .

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You know , some of my workout partners

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are kind of obnoxious sometimes though ,

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so I may have to adjust my schedule .

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Ouch , that was mean . Seriously ,

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things are going well . I met all my

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goals and I didn't have any major

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setbacks . That's wonderful . Vicky .

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How about you ? How's your playing go

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this time ? My action plan was

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successful and all together . Un

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enjoyable . Really ? Why I miss my real

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baking ingredients . I dream about them .

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They beckon me . They taught me I wake

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up weeping . Well , is it working using

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alternative ingredients ? Don't ruin my

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pity party . Of course it's working .

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That's not the point , No . Well , yes ,

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it is the point . Whatever

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Theresa . How did your action plan go

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awesome . I've been running and

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swimming and eating great . I feel

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amazing . Excellent . I'm so glad to

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hear that . And Nathan how things go

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for you this time . Uh they went okay ,

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I'm still struggling a little bit to

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find the right activity , you know ,

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try something for a while and it works .

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But then I want to push myself and end

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up having an asthma episode that , you

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know , sets me back . It's hard . The

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healthy eating is going really well

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though . Have you talked to your

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provider about activities that would be

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safe and appropriate for your condition ?

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Yeah . And I stick to it for a few days .

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But then like I said , I want to push

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myself to do more . I don't feel like

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what I'm doing is enough . So I do more

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and that's never good . Well being

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active is very important . But remember

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in one of our early sessions , we

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talked about the different ways to burn

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more calories than you take in . You

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could cut calories from your diet . You

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can burn more calories through daily

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activity or you can do a mixed approach .

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Now . You said you didn't feel like you

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were doing enough . So maybe the answer

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for you isn't in longer or more

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rigorous activity . Maybe it's in

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cutting even more calories from your

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diet . What do you think ? Yeah , I

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guess I could work on that . All right .

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Well , keeping your healthy lifestyle

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going over the long term can prevent or

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delay type two diabetes today . We're

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gonna talk about how far you've come

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since you started this program . How to

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keep your healthy lifestyle going once

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this program ends and your goals for

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the next six months and then at the end

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I bet you know what we'll do , we'll

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make a new action plan . What this is

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the last session shouldn't that mean no

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more homework action plans are a good

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tool for you to continue to use because

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they can help you maintain a healthy

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lifestyle , not just because you have

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to show them to me or to anyone else .

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Okay , let's start by talking about how

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far you've come since you started this

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program a year ago . What healthy

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changes have you made in your eating ?

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I used to have at least one soda a day

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when I started this program . Now I

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hardly ever have a soda . I stick to

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sparkling water and plain iced tea for

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the most part . I bake with alternative

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ingredients . They don't taste as good ,

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but they're healthier . I don't need as

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many desserts as I used to . I use the

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make your plate method with one half

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non starchy vegetables and one quarter

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grains and starchy foods and one

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quarter protein . I don't eat out as

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much as I used to . Same here , my

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boyfriend and I pretty much cooked

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together every night and I packed

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myself healthy lunches too . And what

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healthy changes have you made in your

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activity , weightlifting regularly and

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doing active things with my kids ,

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walking my dog Baxter and going to the

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gym . I joined several sports leagues

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and it worked out with jim and Captain

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Yellow to on a regular basis and I'm

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more active during the day too . I

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don't sit as long as I used to . I have

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walking meetings , I park far away and

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I use the stairs whenever I can . I

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took up with the mermaids swim every

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single day . I started dancing like a

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20 year old . Uh I take a daily walk

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with my wife and go to the gym . I

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count my steps . I became a runner and

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this number , even though the asthma's

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made it hard , I guess some of the

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healthy changes I've made would be

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doing strength training and taking

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ballroom dancing . So your asthma is a

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challenge for you , but you continue to

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work on overcoming it right by choosing

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safe activities and hopefully you have

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an inhaler . Yes . Well what other

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challenges have you all faced and

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overcome to make these lifestyle

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changes in the time , injuries , bad

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attitude , lack of family support , a

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lack of support from your friends .

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Learning new recipes and dealing with

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people who whine about your cooking ,

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finding enjoyable activities and what

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have you all learned about yourselves .

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Along the way , I'm more athletic than

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I thought I was . I learned that I need

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someone to hold me accountable and

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motivate me , that I have a really hard

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time doing it alone . I learned that I

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don't always deal with stress in the

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healthiest ways and the more I reduce

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the stress in my life , the easier it

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is to stay healthy . I always saw

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myself as sort of lazy , but I've

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learned to love working out . It's

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become the best part of my day and it

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keeps me sane . That's questionable .

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And especially like working out with

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old , grumpy guys . I'm only grubby

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because your guns never stopped

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flapping . Well , I've learned that I'm

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not as busy as I thought I was . I mean ,

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I'm still really busy , but I used to

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think I didn't have time to be active

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now . I know better now . Some of you

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have reached your weight and activity

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goals and others are still working

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toward them , but all of you have made

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great progress and I am so proud of

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every single one of you . I hope you're

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proud to now . The next challenge is to

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keep your healthy lifestyle going once

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this program ends , let's say , for

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example , after today , you start

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slipping into some of your old eating

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habits and maybe you start skipping

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your daily activity All of a sudden you

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step on the scale and whoops , you

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gained £5 back . Has that ever

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happened to any of you ? You lose way

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only to gain it back . So

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why is it important to keep your

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healthy lifestyle going over the long

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term ? Because if you don't , you could

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erase whatever progress you've made and

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then your risk for type two diabetes

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goes right back up . You would have

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wasted this whole year . Exactly . So I

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want to talk about two important things

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to keep your healthy lifestyle going .

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Getting support and staying motivated .

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Now I remember some of you mentioned

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when we started meeting less often

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around the six month mark that you felt

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like you had lost some of that support

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and it was harder to stay motivated .

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So how will you get support once this

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program ends ? I hope that Jim Captain

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Yeltsin and I continue to work out

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together . That's been a huge support

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for me , definitely agreed . My wife

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has always been supportive too , and

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that's most important to me being part

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of a dance classes . Good support for

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me . My boyfriend has been and I think

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will continue to be the support I need .

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It's not directly related to this

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program , but I get a lot of support

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from my 12 step group . Yes . Support

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groups are great family friends classes .

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Those are all great places to find

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support Now . What about staying

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motivated ? How will you stay motivated

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once this program ends ? My kids

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motivate me . I want to be there for

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them and not just in the short term ,

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but 2030 , 40 , 50 years from

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now . So I have to stay healthy .

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I second that my kids and hopefully

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someday my grandkids , my wife

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motivates me . I want to grow old with

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her . I don't want to go back to who I

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was at the beginning of this program .

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I think I'll stay motivated because

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working out makes me feel so good .

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It's become part of my routine and I

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don't feel right if I skip it now ,

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eating healthy , might become a bit

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difficult . But again , I feel better

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now than I ever have in my life .

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That's all the motivation I need good .

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All right . So now that we've talked

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about how to keep your healthy

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lifestyle going once this program ends ,

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let's talk about next steps . Now ,

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take a look at the hand out your goals

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for the next six months . As you can

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see , your activity goal for the next

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six months is unchanged to get at least

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150 minutes of activity each week at a

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moderate pace or more . But you might

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want to revise your weight goal ,

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decide if you want to lose weight or

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maintain your weight in the next six

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months and mark your choice on your

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handout . If your goal is to lose

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weight right down the weight that you

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will reach . If your goal is to

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maintain your current weight , then

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write down the weight that you will

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stay at . You have learned many healthy

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lifestyle skills in this program .

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Skills like tracking your food activity

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and weight using an action plan and

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coping with challenges . I urge you to

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continue to use these skills in the

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coming months and years . Now . Does

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anyone have any questions about your

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goals for the next six months ? No . Uh

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All right then . Let's take a look at

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your action plan journal , spend the

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next few minutes making a new action

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plan . Keep in mind what worked well

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and what didn't work well for you since

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our last session ? Are there any

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changes you want to make ? Also keep in

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mind what we discussed today about

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keeping your healthy lifestyle going .

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Remember to keep your plan realistic .

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Doable , specific and flexible . Focus

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on behaviors and as always try to have

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what fun fun , Good .

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Okay . We have come to the end of the

13:35.290 --> 13:38.590
program Today . We discussed how

13:38.590 --> 13:40.646
keeping your healthy lifestyle going

13:40.646 --> 13:42.812
can help you prevent or delay type two

13:42.812 --> 13:45.350
diabetes . We talked about how far you

13:45.350 --> 13:47.461
come since you started this program .

13:48.240 --> 13:50.184
How to keep your healthy lifestyle

13:50.184 --> 13:52.296
going with this program ends and your

13:52.296 --> 13:55.630
goals for the next six months . Let's

13:55.640 --> 13:57.807
take a quick break and we'll reconvene

13:57.807 --> 14:00.770
in a few minutes . Okay ? Yeah . All

14:00.770 --> 14:02.992
right . Thank you all for being part of

14:02.992 --> 14:05.048
this program . I've enjoyed being on

14:05.048 --> 14:07.270
this journey with each and every one of

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you . So now it's time to celebrate .

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Don't worry . It's sparkling water .

14:11.437 --> 14:15.340
Zero calories to your success , to

14:15.340 --> 14:17.840
the challenges you faced and overcome

14:17.850 --> 14:20.210
to the lessons we've all learned and

14:20.220 --> 14:23.230
the friendships we've made to a bright

14:23.240 --> 14:25.960
and healthy future . You're here .

14:26.440 --> 14:27.550
You

14:31.340 --> 14:33.900
thank you .

14:34.190 --> 14:37.850
Thank you .