of them maintain their results.
Twelve weeks will pass by anyway, so why not do something during that time that will make a difference in how you look and feel? Think of 12 weeks as just the beginning of a lifetime of healthy behaviours.
TIP: Set small, realistic, short-term goals that will lead you to your major goal. If you bite off more than you can chew, it can be overwhelming!
The Importance of Setting Goals
Health versus fitness
What is your goal in following the 3-Apple-a-Day GI Diet? Do you want to improve your health or improve your fitness? This is an important question because the answer helps determine what goals to set. You can improve your health by making simple or major changes such as adding or increasing activity, improving diet, quitting smoking, reducing stress, getting adequate rest, and laughing.
Yes, laughing. According to William Fry, MD, professor at Stanford University, who has conducted 50 years of laughter research, laughter conditions the heart muscle, exercises the lungs, works all the abdominal thoracic muscles, boosts the immune system, and even increases adrenaline and blood flow to the brain. Humour can add years to your life! Many of these changes will show up in improved mental health status but not necessarily as a noticeable physical change.
Fitness improvements may take more effort. But the resulting change in body fat, increased muscle tissue, cardiovascular and respiratory efficiency, and improved mental alertness will all be worth the extra sweat!
That said, fitness goals require fitness-oriented strategies, including a regular exercise routine, a well-balanced meal plan, adequate rest, and a plan of action. The 3-Apple-a-Day GI Diet is designed for fitness-oriented people, but most people can use this plan for health improvements, too.
Determining your goals
Do you want to run to your goal or walk? In other words, do you want to achieve your goal quickly or make gradual changes? Goals need to be set according to what you are planning to accomplish. The 3-Apple-a-Day GI Diet was designed for people who want to lose body fat and keep their muscle tissue. The following examples may give you some ideas for setting goals:
1. Although weight loss should not be the primary focus, most health experts agree that 1 or 2 pounds of weight loss per week is safe and healthy. Rapid and extreme weight loss can also result in muscle loss, which is often associated with low-calorie meal plans.
TIP: Make your goals specific and measurable so you’ll know what you’ve achieved.
2. Reducing your clothes size is a measurable goal. Get out your smallest-size clothes so they’re visible. If you can see it, you can achieve it!
3. Waist, hip, and thigh reduction—measure those areas and try to lose one inch per month in your “problem” area (waist or hips).
4. Lower your cholesterol, blood pressure, or blood sugar by starting a regular exercise routine.
5. Increase your daily energy by improving your eating exercise and habits. You can measure your progress by keeping a food and exercise journal (see the section on journaling later in this chapter).
6. Gain strength or increase lean muscle tissue through weight training. Improvements can be measured by increased weights lifted or body composition testing.
7. Commit to eating breakfast every day.
8. Switch the nightly food binge to fruits, vegetables, or lean proteins only.
9. Reduce body fat to the healthy range—women 17 to 24 per cent, men 14 to 20 per cent.
10. Exercise for 20 minutes during your lunch hour every day.
The list can go on. It may take several small goals to achieve your results. I call these “mini-goals”.
Put it in writing
A great way to launch a new health-and-fitness regime is to commit yourself to it on paper. That’s what the 3-Apple-a-Day Personal Contract is all about.
When filling out your contract, first start by determining what you’d really like to achieve—your ultimate goal. All mini-goals will be set to lead to your main objective. Think of it as walking up stairs—eventually you reach the top. How long it takes will depend on what your ultimate goal is. Take some time to think realistically about your goals. If you decide you want to lose 50 pounds but you’ve never been that light, then this type of goal may not be realistic in a short time frame. An example of the contract is on the next page.
Tammi’s Personal Contract
1. Tammi Flynn, plan to accomplish my ultimate goal of competing in a mini-triathlon. To reach this goal, I have established several mini-goals, which are as follows: 1. Continue the 3-Apple-a-Day GI Diet.
2. Start swimming on Mondays, Wednesdays, and Fridays at 6 A.M.
3. Increase my biking to four days per week, 45 minutes each. I am beginning my journey on Monday, July 5, to reach my ultimate goal by September 18. I will continue to move forward and redefine my goals. My motivation level is extremely high. As I reach each of my mini-goals, I will reward myself weekly by getting a massage.
Signed by: Tammi Flynn
Date: July 1.
Support person: husband, Dan
The 3-Apple-a-Day GI Diet Personal Contract
I, __________, plan to accomplish my ultimate goal of _______________. To reach this goal, I have established several mini-goals, which are as follows: 1._______________. 2. _______________. 3. _______________. I am beginning my journey on this date: _________________________. I would like to reach my ultimate goal by this date: _________. If I don’t make this date, I will continue to move forward and redefine my goals. My motivation level is [circle one] high very high extremely high. As I reach each of my mini-goals, I will reward myself
by ______________________________.
Signed by: ____________________
Date: ___________________________________
Support person: * _________________________
Find someone to lean on
The Personal Contract has a place for the name of a support person. This person should not only cheer you on but also hold you accountable to your contract for as long as you want him or her to. My husband, Dan, is my support person, and he takes care of the kids in the mornings so I can go swimming. He also checks my training journal each week.
Give yourself a treat
Finally, think about how you will reward yourself for reaching your goals. Just make sure your reward isn’t an unhealthy choice and a step in the wrong direction. Some positive rewards include a massage (my favourite!), a manicure, or a good book. One of my clients hires a babysitter
