1. SUMMER is COMING! How to stay on track!

2. My Story

3. This time of year is full of great reasons to celebrate, such as Spring Break, Memorial Day, 4 th of July, Weddings, Vacations and fun weekend BBQ’s. Make sure these fun celebrations don’t break down your goals for getting healthy and staying on track!

4. Revisit/Identify your WHY What do YOU want? Have a clear vision! Know it in your head! See it with your eyes! Feel it in your heart! Want it in your gut! **Write it down - be specific and detailed ** Where Do I Start?

5. Use your why to set your goals Pick goals that will actually make you happy Intrinsic vs. Extrinsic goals: Make the Material goal a byproduct Create a clear picture of what your goal looks like. A goal is something you want to CREATE, not something you want to eliminate! Set Your Goals

6. This is the MOST important step in goal setting!! Write down each goal you want to reach and WHY you want to reach it. Remember; its YOUR choice, based on YOUR desire for optimal health and an optimal life. FOCUS on what you want… we move toward what we have our attention on & OUR goals should always be POSITIVE Write Down Your Goals:

7. These goals are the key to keeping you on track as you perform the actions needed to reach them. They’ll guide all your choices, because they support what YOU really want in YOUR life. “Vague goals lead to blurry results” -Robin Sharma

8. Now What?

9. Use Your TSFL Tools YOUR Health Coach Habits of Health System Support Calls (Nurses, Habits of Health) Dr. A’s Discover Your Optimal Health (July 9 th ) Dr. A’s 30 Day email challenge Nutrition Support FB support page MyTSFL

10. Stop Challenge Choose Trigger Negative feeling Unhealthyenvironment Suspend action Healthy Choice Stop Take a deep breath Center yourself Why am I feeling like this? What outcome do I want? Optimum response Alternate behavior awareness Challenge Choose

11. Put the focus on family/friends NOT the food Get the support of your family and friends. If you are going to an event many people that you haven’t seen for awhile, you are going to dazzle them with your great success and new healthy life! Ask them to help you stay the course and even inspire them to join you! Get the support of your family and friends. If you are going to an event many people that you haven’t seen for awhile, you are going to dazzle them with your great success and new healthy life! Ask them to help you stay the course and even inspire them to join you! Keep a positive attitude and remember that your goal is not just to lose weight but to gain health. Continue with your positive self talk that will empower you to be successful. Keep a positive attitude and remember that your goal is not just to lose weight but to gain health. Continue with your positive self talk that will empower you to be successful. Celebrate Family/Friends

12. Develop a PLAN OF ACTION and you’ll be much more likely to enjoy the summer season, confident in your abilities to navigate those sometimes tricky scenarios. Use the “MY PLAN OF ACTION FOR THIS EVENT” form. Take time to create several plans of action, individualizing them for the various situations you’ll be faced with this summer—from family events to holiday BBQ’s to dining with friends. It takes commitment to focus on your health goals. Holiday Event Success

13. Have a healthy meal before you go to the event Look for healthier alternatives Skip second helpings It is also good to fix your plate before you sit down so you do not eat “buffet style” Be the photographer/stay busy Help yourself by choosing a clean-up job away from food (such as washing the dishes) Here are a few suggestions for using up your leftovers: Offer some to neighbors, coworkers, and friends—especially cakes and pies. Divide leftovers into Lean & Green Meals and freeze for a quick lunch or dinner when you’re in a rush. Holiday Event Success

14. Eating Out - Choosing Right Avoid fast foods! Avoid fast foods! Know what you want in advance! Check out the menu online before going out. Choose a place that has healthy options and decide ahead of time what you will be eating. Know what you want in advance! Check out the menu online before going out. Choose a place that has healthy options and decide ahead of time what you will be eating. Try drinking sparkling water with a lime instead of a cocktail (or bring a flavor infuser!) Try drinking sparkling water with a lime instead of a cocktail (or bring a flavor infuser!) Have a cup of coffee after dinner instead of dessert. Wait an hour or two then have a pudding or a bar. Have a cup of coffee after dinner instead of dessert. Wait an hour or two then have a pudding or a bar.

15. How are you traveling? – Plan ahead – bring your meals – Pack water/drinks – Airport/plane food vs. healthy snack Where are you staying – Family – ask them to be supportive of your goals – Hotel – Ask for a microwave and refrigerator Set yourself up for success before you leave The result will be a healthier, happier YOU!! Travel Tips

16. Make Time For Your Body! Get your friends and family involved by suggesting a group activity (such as a walk or a sports challenge) that focus on physical health and take the emphasis of food Get your friends and family involved by suggesting a group activity (such as a walk or a sports challenge) that focus on physical health and take the emphasis of food Try a new activity you were not able to do over the winter months such as swimming, hiking, or biking! Try a new activity you were not able to do over the winter months such as swimming, hiking, or biking!

17. Strut Your Stuff! Use this time as an opportunity to be a role model for healthier living to those around you. Use this time as an opportunity to be a role model for healthier living to those around you. Invite and inspire others to join you on your journey towards optimal health! Invite and inspire others to join you on your journey towards optimal health!

18. Ask Yourself… What do I want? Why do I want it? When was the last time I had it? How will I feel when I have it? How will it impact my friends & family? Are you going to use the summer as an excuse or an opportunity? Find YOUR passion, YOUR intrinsic motivation Focus On Your Why!

19. “Optimal Health is a journey taken one step, one habit, and one day at a time”

20. Questions?