Page 61

Session 3

Coping Mechanisms for Barriers to Becoming Healthier Barrier

Example Coping Strategies  Squeeze in short bouts of physical activity (10 minutes of city or 

 I just don’t have the time 

My family/friends influence my unhealthy behaviors

   

 I don’t have the energy to cook or exercise

  I’m just not that motivated to change

   

mall walking) Schedule specific time slots for healthy activities (e.g., 30-minute time slot on Mondays, Wednesday, and Fridays for walking; healthier cooking on Tuesdays and Thursdays) Work increased physical activity into your daily routine (e.g., park farther away; take stairs rather than the elevator; do resistance exercises while watching TV; walk to dinner with friends) Consider using pre-prepared salad greens and vegetables (diced or pre-cut) or precut meat to save time. Another option is having healthy frozen ingredients on hand (frozen chicken, fish, vegetables, fruit). Plan ahead! Make larger healthy meals and freeze some, or plan out meals in advance (sometimes the planning is more overwhelming than the cooking!) Take a cooking class with a friend or loved one Invite friends and family to participate in physical activity with you Plan social activities involving exercise (walking group) Create a “contract” with family/friends that shows how committed you are, and ask them to support you in your efforts to become healthier Be prepared by laying out workout clothes (or ingredients) the night before Set realistic expectations—you don’t have to run a marathon to be healthy! Pencil in a walk around the block each night before or after dinner. Start with one “healthier meal” each week. Plan activities and healthy cooking for times of the day when you have the most energy (are you a morning bird?) Make yourself more accountable by becoming healthier with a buddy Plan ahead and make living healthier a normal part of your daily routine. Things that begin with motivation continue due to habit! Choose activities and foods you really enjoy Set small, attainable goals (eat two pieces of fruit per day) Have healthy snacks readily available (in a purse or car, in your kitchen) so that you are less tempted to use vending machines

Session 3; Page 61

Profile for SAGE

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

Advertisement