Saint Louis University

SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS

Department of Physical Education

EXAMPLE HEALTHY LIFESTYLE CHOICE PLAN

THINGS TO DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

CONSIDER
Diet and Calorie Intake Eliminate at Eliminate at Eliminate Eliminate
Nutrition least 150 least 150 at least 150 at least 150
“empty “empty “empty “empty
calories” calories” calories” calories”
Beverages and Drink water Drink water to Drink water Drink water to Drink water Drink water Drink water
Alcohol to cut back cut back on to cut cut back on to cut to cut to cut back
on unnecessary back on unnecessary back on back on on
unnecessary calories from unnecessar calories from unnecessar unnecessar unnecessar
calories from sugary drinks y calories sugary drinks y calories y calories y calories
sugary drinks and add a from and add a from from from sugary
and add a slice of sugary slice of sugary sugary drinks and
slice of lemon, lime, drinks and lemon, lime, drinks and drinks and add a slice
lemon, lime, apple or fresh add a slice apple or fresh add a slice add a slice of lemon,
apple or herbs like of lemon, herbs like of lemon, of lemon, lime, apple
fresh herbs mint or basil lime, apple mint or basil lime, apple lime, apple or fresh
like mint or for flavor or fresh for flavor or fresh or fresh herbs like
basil for purposes herbs like purposes herbs like herbs like mint or basil
flavor mint or mint or mint or for flavor
purposes basil for basil for basil for purposes
flavor flavor flavor
purposes purposes purposes
Fruits and Increase red, Increase Increase Increase
Vegetable orange, and red, red, red,
 Saint Louis University
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
Department of Physical Education

dark-green orange, orange, orange,

vegetables and dark- and dark- and dark-
along with green green green
other vegetables vegetables vegetables
vegetables along with along with along with
for your other other other
meals and vegetables vegetables vegetables
adding fruit for your for your for your
to meals as meals and meals and meals and
part of main adding adding adding
or side dishes fruit to fruit to fruit to
or as dessert. meals as meals as meals as
part of part of part of
main or main or main or
side dishes side dishes side dishes
or as or as or as
dessert. dessert. dessert.
Carbohydrates Switch from a Switch from a
refined-grain refined-grain
food to a food to a
whole-grain whole-grain
food food
Protein Select Select Select Select
protein protein protein protein
source foods source source source
foods foods foods
Fats Substitute Substitute a Substitute a
a low-fat low-fat option low-fat
option for for a high fat option for a
 Saint Louis University
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
Department of Physical Education

a high fat food high fat

food food
Reward Allow a
splurge of
one serving
of food I
enjoy
Stress Rest and Sleep I will try to go I will try to go I will try to I will try to go I will try to I will try to I will try to
Management to bed at to bed at go to bed to bed at go to bed go to bed go to bed
10:00 to 10:00 to at 10:00 to 10:00 to at 10:00 to at 10:00 to at 10:00 to
achieve 6-8 achieve 6-8 achieve 6- achieve 6-8 achieve 6- achieve 6- achieve 6-8
hours hours 8 hours hours 8 hours 8 hours hours

Take some Exercise 5-6 Take some Exercise 5-6 Take some Exercise 5-
time to relax hours before time to hours before time to 6 hours
or hang out bed to help relax or bed to help relax or before bed
after me get the hang out me get the hang out to help me
accomplishi best night’s after best night’s after get the
ng plenty of rest accomplis rest accomplis best night’s
homework. hing plenty hing plenty rest
of of
homework. homework.
Exercise Exercise at Exercise at Exercise at
least 20 least 20 least 20
minutes like minutes like minutes like
brisk walking, brisk brisk
jogging, and walking, walking,
cycling jogging, jogging,
when I can’t and and
 Saint Louis University
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
Department of Physical Education

concentrate cycling cycling

on my when I when I
homework can’t can’t
because it concentrat concentrat
feels like too e on my e on my
much. homework homework
because it because it
feels like feels like
too much. too much.
Relaxation Meditation I will try to Progressive Meditation Progressive I will try to
teach my muscle muscle teach my
body to relax relaxation relaxation body to
by using relax by
exercises that using
controls the exercises
body and that
releases controls
tension like the body
Tai Chi or and
Yoga releases
tension like
Tai Chi or
Yoga
Release Avoid I will try to let I will write Avoid certain I will write I will try to
Emotion certain my worries out my people, like out my let my
Tension people, like go, rather thoughts in who mess thoughts in worries go,
who mess than letting a diary, with your a diary, rather than
with your them build up journal, or head, journal, or letting
head, inside by blog to intentionally blog to them build
 Saint Louis University
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
Department of Physical Education

intentionally expressing express my and express my up inside

and myself emotion repeatedly emotion by
repeatedly through do and say expressing
do and say music. things that myself
things that they know through
they know upset you, music.
upset you, expect you
expect you to prioritize
to prioritize them but
them but refuse to
refuse to prioritize you,
prioritize you, and can’t
and can’t and won’t
and won’t apologize
apologize sincerely
sincerely
Time Schedule Reduce time Reduce Reduce time Reduce Plan for a Plan for a
Management activities spent in time spent spent in time spent social social
and study activities that in activities activities that in activities activity to activity
time for the waste time that waste waste time that waste
week to time time
eliminate
rushing
things that
causes over
thinking
Behavior Goal Getting a full Getting a full Getting a Getting a full Getting a Getting a Getting a
Modification eight hours eight hours full eight eight hours full eight full eight full eight
every night every night or hours every every night or hours every hours every hours every
 Saint Louis University
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
Department of Physical Education

Target or sleeping sleeping and night or sleeping and night or night or night or
Behavior: and waking waking up sleeping waking up sleeping sleeping sleeping
Sleep Pattern up earlier. earlier. and earlier. and and and waking
waking up waking up waking up up earlier.
earlier. earlier. earlier.

Reducing Planning to Reducing Planning to Reducing Planning to

evening go to bed evening go to bed evening go to bed
electronic 10 to 15 electronic 10 to 15 electronic 10 to 15
Planning to
use like minutes use like minutes use like minutes
go to bed 10
television and earlier television and earlier television earlier each
to 15 cellphone cellphone
each week each week and week
minutes
cellphone
earlier each
week

Assessment I will use self- I will use I will use

monitoring self- self-
such as monitoring monitoring
journal such as such as
logs/writing journal journal
to observe logs/writing logs/writing
my behavior to observe to observe
pattern to my my
chart my behavior behavior
progress as I pattern to pattern to
work toward chart my chart my
 Saint Louis University
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
Department of Physical Education

my goal. progress as progress as

I work I work
toward my toward my
goal. goal.
Support and My parents, My parents, My My parents, My My My parents,
accountability siblings, and siblings, and parents, siblings, and parents, parents, siblings, and
friends will friends will siblings, friends will siblings, siblings, friends will
help me to help me to and friends help me to and friends and friends help me to
achieve my achieve my will help achieve my will help will help achieve my
goals. They goals. They me to goals. They me to me to goals. They
will be the will be the achieve will be the achieve achieve will be the
one to one to my goals. one to my goals. my goals. one to
support me support me They will be support me They will be They will be support me
by reminding by reminding the one to by reminding the one to the one to by
me about me about support me me about support me support me reminding
changing of changing of by changing of by by me about
my behavior my behavior reminding my behavior reminding reminding changing of
for the for the me about for the me about me about my
betterment betterment of changing betterment of changing changing behavior for
of my health my health of my my health of my of my the
and life. and life. behavior and life. behavior behavior betterment
for the for the for the of my
betterment betterment betterment health and
of my of my of my life.
health and health and health and
life. life. life.
Strategies
Practice Practice Practice Practice Practice Practice Practice
relaxation- relaxation- by relaxation- relaxation- by relaxation- relaxation- relaxation-
 Saint Louis University
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
Department of Physical Education

by practicing by practicing by by by
practicing certain practicing certain practicing practicing practicing
certain activities like certain activities like certain certain certain
exercises like journaling exercises journaling exercises activities exercises
deep and listening like deep and listening like deep like like deep
breathing, to calming breathing, to calming breathing, journaling breathing,
and sounds and sounds and and and
progressive progressive progressive listening to progressive
muscle muscle muscle calming muscle
relaxation relaxation relaxation sounds relaxation
can use to can use to can use to can use to
physically physically physically physically
relax my relax my relax my relax my
body and body and body and body and
clear my clear my clear my clear my
mind before mind mind mind before
bed. before before bed.
bed. bed.

Reinforcement
I will buy a
pair of
shoes