My diabetes Kit, Desang Diabetes Magazine, Vanessa Haydock diabetes personal trainer

22

LIVINGLIVING

Now I have one can a day and really

enjoy it. I did it slowly so that it was

achievable and I was not under too

much pressure.

Environmental prompting

For example, to increase your fruit

and veg portions in your day maybe

buy more of it and sticking a note on

the fridge door to remind you to use

it up. Or, in another example, in order

to be more hydrated, have a large, full

bottle of water by your desk every

morning. Environment can impact on

us all - be careful about unhealthy

environments, for example, where

packets of biscuits are available on

tabletops or in jars; put them out of

sight and/or out of reach.

Rewards

You can reward yourself with treats,

for example, have a 'treat meal' at the

weekend, where you have a favourite

dinner that might involve chips or

pizza (or something similar), but eat

healthily the rest of the week. It's

important to choose a reward that

motivates you, then you're much

more likely to succeed.

Maintain

Some days will not do our new

behaviours, even for some weeks -

that's okay, life happens. But then

allow yourself to refocus on starting

afresh. Don't put too much pressure

on changing too quickly (have I said

that already?), but put things in place

that help you to get where you want

to be.

FAQs

Being a behaviour analyst goes

beyond typical personal training

when changing health behaviour. The

simplest advice is just to move more,

and to eat more healthily. You can

build these up over time with little

changes to your movement and diet.

Part of behaviour analysis is to

take a good look at the environment

that you are in. For example, do you

eat what the rest of the family eats?

Maybe you need to prepare your meal

separately and have it ready so that

you can reach your own goal. You can

still eat with them, just eat what you

need for your personal health needs.

If you feel you are deskbound,

what can you do? Set an alarm every

one or two hours and go up and down

the stairs three or four times. You

may be able to be more active at the

weekend if it's not possible to be so

in the week. But question, is anything

I can do before work? Fit little things

in. It all adds up to positive change.

What about using an app there's

an app for everything on either phone

or watch perhaps one of those will

motivate you will certainly be able to

track you! Maintaining habits leads

to achieving goals, it takes 21 days

for something to become a habit, set

reminders to achieve small things,

might you be someone who benefits

from having a gym buddy, someone to

be answerable to even?

Think of your future self, do you

want to lose weight? Goals help - you

can even have mini-goals set over

a couple of months and then move

onto another mini goal. Listen to your

body, stress isn't good for you, bodies

don't distinguish between physical or

emotional stress, it's just stress. That

can lead to your motivation dropping.

What are your values? Is it an

overall health gain, do you specifically

want to lose weight, or do you want

to build up your strength? What is

do-able at the moment? Fat loss

and building muscle takes time and

you need to create a calorie deficit,

give it time to see change, and

be consistent.

Ask yourself, what is important

to me? Write down three things. Set

three goals relating to each of these.

Think, how I can move towards these,

then give it a go!

www.vhhealthcoaching.co.uk

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