Maximize Your Body Potential
by Joyce Nash, 2003
Outline by Bill Shaw
1) Obesity Epidemic
2) Weight management
a) Elements
i) Diet
ii) Exercise
iii) Habits
iv) Psychology
b) Thinking and emotions: beliefs, negative emotions, stress
management
c) Motivation: get started, expectations, long term
d) Backsliding
e) Body image
f) Maintenance: living skills
3) Readiness for weight management
a) How to succeed: realistic expectations, long term, physical activity,
strategies, positive attitude
b) Readiness to change: pre, prep, action stages
c) Ready? long term, high priority, records, restructure, responsible,
positive, realistic goals
4) Motivation: realistic and compelling goals kept in mind
a) Benefits and costs
b) Immediate versus delayed
c) Cost benefit analysis
5) Long-Term Goals
a) Assessment: tables, body comp, fatfold, girth, electrical, scanning
b) Recommended levels of body fat
i) Fat distribution
ii) BMI
c) Setting goals: weight vs lifestyle
6) Tracking progress
a) Keeping track: weight
b) Progress
i) Weight record
ii) Additional ways: clothing, exercise, behavior
7) Social support
a) Influences
b) Getting support
c) Cope: say no, be positive and upbeat
d) Discuss feelings with significant others
e) Self sabotaged
f) Mental preparations and planning ahead to cope
g) Humor, retort, mental imagery and deaf ears
h) Reassure others, talk it over, be specific about what you want
i) Get others involved with a coherent message
j) Refuse without offending
k) Get support, buddy, social congtract
l) Incentives and rewards
m) Join a class or program
n) Buddy role
8) What is in the food
a) Calories (energy)
i) Protein
ii) Carbohydrate
iii) Fats
iv) Alcohol
b) Non-energy
i) Vitamins
ii) Minerals
iii) Sodium
iv) Water
v) Fiber
9) Diet and Health
a) CHD (coronary heart disease)
i) LDL (low density lipoprotein) – “bad”
ii) HDL (high density) – “good”
b) Hypertension
c) Diabetes
d) Cancer
10) “Good” diet: ensures good health and you can live with it
a) Moderation
b) Healthy diet
i) Food pyramid
ii) Serving (portion control)
iii) Good/bad fat and carbs
c) Tips: soy, butter, shellfish, nuts, eggs, tea, salt, coffee, sugar
11) Food exchange system
a) Caloric needs, eating strategy, problems with calorie counting
b) Food exchange system
i) Carb, protein, fat
ii) Free food, combination food & fast food
c) Daily planner
d) Fast track menu
12) Dietary Supplements
a) Vitamins and minerals
b) Antioxidant vitamins: not for heart patients
c) Dietary supplements: calcium
13) Reading Food Labels
a) Food label: % daily value, reference diet, serving size, ingredients list
b) % cal from fat: need to calculate
c) Goals: cal, carbs, sugar, protein, vitamins-minerals
d) Ingredients list
e) Key words, loopholes
14) Vegetarian Eating: vegan benefits
15) Fast Food: avoid
16) Nutrition Fads and Misinformation: avoid
17) Self-Monitoring: The first step in changing behavior
a) Identify pattern, intervention
b) Monitoring, records
18) Analyzing your behavior patterns
a) Record analysis
b) Solutions
19) Taking charge of your eating behavior
20) Rewarding desirable behavior
a) Ineffectiveness of punishment
b) Reinforce desirable behavior: shaping and reinforce sources
c) Self-reward difficulties: perfectionism and pitfalls
d) Rewards: money, tokens, symbolic, linkage, thoughts
21) Physical Activity, fitness, and health
a) Activity level: barriers, time, fatique, worry, knowledge, age, fear,
environmental
b) Fitness levels: optimal vs health
c) Weight management
d) Activity intensity
22) Increasing activities of daily living
a) Walking: pedometer, graph
b) Pace: power walking, race walking, uphill, sand
23) Striving for increased fitness
a) ADL: activities of daily living
b) Optimal: endurance, resistance, flexibility
c) Overload: frequency and duration
d) F.I.T.: frequency, intensity, heart rate (80-120)
e) Guidelines by type: CRF (cardiorespiratory fitness), strength-
endurance, flexibility
f) How to implement the FIT program
24) Developing an exercise action plan
a) Assess current fitness (aerobic, flexibility, body composition, strength)
b) Define goals
c) Tracking action plan
d) Revise action plan
25) Implementing your exercise action plan
a) Personal trainer
b) Gym or health club
c) Home fitness
d) Exercise: when and how
e) Discomfort, pain, injury
f) Warming up, cooling down
26) Getting and staying motivated for exercise
a) Motivation to start
b) Maintain exercise behavior
c) Processes of change: cognitive & behavioral
d) Avoid inactivity: movie vs hike
27) Learning to “think smart”
a) Process of thinking: consciousness, self-aware, meaning
b) Beliefs: obese mode, irrational ideas
c) Think traps – distortion - bias: rigid, filter, discount, label,
perfectionism, control, fairness, right-wrong, personalization,
generalizing, jump-to-conclusion, focus on past, magnification-
minimization, expecting failure
28) Using self-talk effectively
a) Positive self-talk facilitates achievement of a goal
b) 2 to 1 (golden ratio) positive is ideal
c) Awareness: self defeating or coping self-talk
d) Coach speak
e) Thought stopping
f) Developing positive self-talk
g) Talk yourself into success
h) Goals, expectation, progress, reward, responsibility, balance, self-
worth, refocus, backsliding
29) Eating and emotions
a) Factors: heredity, family, trauma, daily, diet cycle, evening, alcohol,
eating as coping
b) Compulsive, emotional and binge
c) Painful emotions: depression, anxiety, anger, loneliness, guilt
30) Improving your coping skills
a) Stress
b) Assertiveness
31) Coping with binge eating: understand and prevent
32) Overcoming backsliding
a) What to expect
b) High-risk situations: intra and inter-personal
c) Cope with high-risk
d) Errors in thinking: relapse
e) Lack of support
f) Self-management skills
g) Lifestyle balance
h) “Want to” activities
i) What makes you backslide
33) Managing the challenges of maintaining weight loss
a) Easting successfully
b) Regular exercise
c) Increased visibility
d) Compliments
e) Others’ expectations
f) Social challenges
g) Shopping and dressing
h) Regaining weight
i) Avoid overconfidence
j) Sex
k) Relationship problems
l) Body image: weight loss surgery, plastic surgery
