This document provides exercises and stretches for posture, balance, and toning the body. It also discusses the importance of planning meals and controlling hunger to maintain willpower over time. Goals are outlined for increasing exercise minutes, implementing dietary changes, and enjoying life through consistent healthy behaviors over a 12 week period. Questions prompt reflection on exercise, food logging, and changes to eating and drinking habits. A form is included to set weekly strategy goals for exercise minutes and routines as well as eating behavior changes.

1. 1.Sit and Reach2. Chair Squats3. Chest StretchPosture Exercises

2. Ever wonder Why some people seem to Have more Willpower?They Do Just two things:Keep their body from Feeling Overly Hungry.Plan ahead of Time. The good news is that planning may be difficult in the beginning, but as it becomes a way of life, It makes life so much better and easier By far! Today’s Mind Connnection

3. Stand and ReachWall Push Up Side extensionBalance, Stretch, Tone

4. In 12 weeks I will be exercising consistently ________minutes per week.In 12weeks I will consistently implement these two dietary changes.In 12 weeks I will enjoy my life more by doing the following consistently.A vision of a healthy life includes the following: 3 Month Behavior Goals for Weight Loss

5. What Have you done to increase your daily exercise? How does it Feel.What Have you Learned so far From Logging? Does it Help you stay focused and aware?What changes have you made in your eating and drinking behaviors and how do you feel about it?It’s About Action

6. - My weekly exercise Goal this week is how many minutes and how often?- What exercises will it include?- My eating Behavior goal this week is…..Example of an eating behavior goal – I will replace my normal ice cream dessert with a no sugar pudding or low sugar yogurt and berries 5 days this week. Weekly Strategy Forms