WEBVTT

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Welcome

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back Chief Singer , Major Lamar , Major

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Urbina . Today we're going to talk

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about getting back on track with your

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eating and fitness schools . But before

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we start , let's talk about your action

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plans . How did things go ? What went

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well ? What didn't go so well ? Chief

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Singer , would you start please ? Sure ,

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there's not really much to tell . I did

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decide to add more muscle strengthening

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activities . Nothing too crazy crunches ,

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playing some things like that , it's

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going pretty well , building up a

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little mortgage week . That's great ,

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Major Lamar , How are things going for

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you ? I don't have much to say either .

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Everything's going really well ,

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staying on track . Fantastic Major Bina

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actually playing this time was mostly

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about trying to increase reps and

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waiting my strength training getting

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ripped so things went well . Your

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praise flatters me , Angela . That was

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a question . Not a compliment . If you

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say so . Yes , it went well when I

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started this program , I just wanted to

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lose some weight . But now working out

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just makes me feel good and I want to

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keep pushing myself well . You all

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sound like you're doing really well ,

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but it's normal to get off track with

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your eating and fitness schools from

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time to time today . We'll talk about

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how to get back on track and prevent

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similar lapses in the future by staying

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positive and using the five steps of

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problem solving at the end . You'll

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make a new action plan . Sound good .

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Yeah , sure . All right . As I said ,

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you've all been doing a great job

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staying on track with your eating and

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fitness schools . But there may be

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times now and then when you fall short

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of these goals for a week or two , this

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is called a lapse and it's very normal .

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Let's look at an example . Well , read

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coffee story together , choose singer .

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Would you start please ? Coffee is at

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risk for type two diabetes . So he's

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trying to live a healthy lifestyle for

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two months . Coffee does great with his

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eating and fitness goals . As a result ,

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he loses £15. . But on friday some of

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coffees , co workers are laid off ,

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he's worried that he will be next . So

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he decides to prove himself to his boss

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by working extra hard on monday coffee

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comes into work really , that means he

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doesn't have time to pack his lunch in

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the morning . So he gets a candy bar

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from the vending machine instead of

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having a healthy lunch to impress his

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boss , Coffee sits at his desk and

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works through lunch . As a result , he

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skips his usual lunchtime walk so he

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doesn't get enough activity that day .

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Coffee does the same thing each day

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that week . By the weekend , coffee is

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mad at himself for getting off track

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with his eating and fitness goals .

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He's gained £2. . He feels like a

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failure . He feels like giving up

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coffee decides to take action to get

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back on track and prevent similar

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lapses in the future . He stays

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positive and he uses the five steps of

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problem solving . Atta Boy , can you

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identify with coffee struggle ? I don't

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think any of us really have to worry

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about being laid off since we're all

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active duty , but I've certainly had

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weeks where I've had a project that

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needs to get done , so I skipped lunch

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or get to work early or stay late .

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Something else has to give and usually

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it's activity or healthy meals . Same

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if it's not work , other things in life

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can make your schedule hectic . Yeah .

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Life is unpredictable . Crazy things

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happen sometimes and it throws you off .

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So what does coffee do instead of

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giving up ? He stays positive . One

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little setback isn't going to get him

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down . He uses the five steps of

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problem solving to figure out how to

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get back on track and prevent similar

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lapses in the future . Right ? What are

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some positive thoughts that coffee

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could think ? Yes , I made a mistake ,

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but it's not the end of the world ,

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It's just a couple of pounds and that's

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small potatoes compared to the progress

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I've made . I have the support I need

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to get back on track and that's half

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the battle is staying positive . The

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next step is to solve problems .

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Problem solving has five steps . First

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describe your problems . Second come up

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with options . Third , choose the best

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options . 4th make an action plan and

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last try it . Don't worry , we'll go

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through each step in turn . You first

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of all clearly describe your problems

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and try to find out what's causing them

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what our coffees problems and what do

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you think are causing them ? He has two

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problems . He's not eating healthy and

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he's not getting enough activity and

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the causes that he's worried about

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losing his job . So he's working extra

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hard and doesn't have time to make

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healthy lunches or do his regular

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lunchtime walk exactly . Now , once

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you've described your problems , the

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next step is to come up with options

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for solving them , both of coffees

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problems have the same root . Cause

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what did we say that was he's worried

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about losing his job . Right , so what

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are some other options ? Some better

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ways for coffee to deal with his

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worries ? Besides coming in early and

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working through lunch , he could just

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talk to his boss , asked him if his job

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is really in danger . He could be

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worrying for no real reason and if his

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job is in danger , he could ask his

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boss what he can do to make sure he

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doesn't get laid off , yep . So let's

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say coffee keeps coming in early and

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doesn't have time to pack himself a

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lunch in the morning . How could he

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make sure he eats a healthy lunch each

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day , pack is lunch the night before .

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Keep a stash of healthy snacks at work ,

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so he doesn't feel tempted by the

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vending machine . Maybe I'm missing

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something , but it takes me like 30

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seconds to pack my lunch in the morning .

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He really doesn't have time for that .

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Well , what do you usually packed for

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lunch ? Yogurt , pre made salads ,

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fruit , like an orange or banana or an

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apple . So he could start shopping for

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items that he could pack quickly .

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Right . Any other suggestions ? He

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could ask his wife or another family

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member or friend to help pack a lunch

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for him ? Maybe that's old fashioned

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having someone pack a lunch for you ,

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but we all need help sometimes . Right ?

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And there is no shame in asking . So

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let's say coffee keeps working through

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lunch . How could he make sure that he

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gets enough activity each day ? Get up

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every half hour in March in place for a

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minute or two . Use the stairs instead

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of the elevator . Unless he works on

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the first floor , well then he can park

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far away . He could ride his bike to

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work if he's close enough . All good

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suggestions . Now , once you've come up

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with options to solve your problems ,

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the next step is to choose the best

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ones . We came up with lots of great

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options for coffee . Let's focus on his

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first problem that he doesn't eat a

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healthy lunch every day . What do you

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think are the three best options for

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solving that problem ? Pack a lunch the

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night before , shopping for things that

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are quick to pack , keeping healthy

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snacks at work . Do we all agree on

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those three options ? Any dissent about

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those ? I think it's unanimous boss .

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Great . Now , once you have chosen the

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best options to solve your problems ,

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the next step is to make an action plan

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to put those choices into practice .

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This is something that you've all been

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doing since you started this program .

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So I know you're all very good at it by

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now . So let's use our action plan

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journal as a template .

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What is Coffey's goal to eat a healthy

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lunch each day ? Right Now , we can use

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the three options we chose for coffee

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as action one action to and action

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three . Then , ideally you'd also fill

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out the where , when and how long

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challenges and ways to cope , right ?

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So once you've made an action plan ,

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the next step is to give it a try .

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Coffee tries out his action plan and it

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works Hallelujah . Now he manages to

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eat a healthy lunch and gets enough

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activity each day . Coffee is proud of

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himself for getting back on track with

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his eating and activity goals and he's

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already lost the £2 he put on plus

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things are going better at work . He's

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no longer worried about losing his job .

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What a sweet story . All right , let's

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turn to your action plans . Now , spend

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the next few minutes making a new

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action plan . Keep in mind what worked

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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 that you want to make ? Also

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keep in mind what we discussed today

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about getting back on track , Remember

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to keep your plan realistic . Doable ,

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specific and flexible . Focus on

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behaviors and as always try to have fun

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between now and the next session , I

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want you to complete the get back on

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track handout . Think about issues that

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have caused or may in the future cause

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you to get off track with your eating

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and fitness schools , choose one of

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these problems , stay positive And then

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use the five steps of problem solving

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any questions . No , no . Well then

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that's the end of today's meeting .

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Then today we talked about how to get

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back on track with your eating and

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fitness schools and prevent similar

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lapses in the future by staying

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positive and using the five steps of

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problem solving . Thank you all for

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coming today and we'll see you next

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time . Yeah .