Sports Psychology -- Achieving Specific

Sports Psychology -- Achieving Specific Measurable Goals

Lose weight permanently through improved lifelong diet

Daily Interventions

During week 1, remove all junk foods, high-fat foods, high sugar-content foods, and simple carbohydrates from the home and restock cabinets and refrigerator with dietetically appropriate foods. Identify all sources of weight gain (i.e. eating out and unplanned social snacking) and establish a list of appropriate meals and snacks through the use of traditional academic and other non-commercial (i.e. fad diet) books about nutritional concepts.

Weekly Interventions

Adjust diet as necessary to establish the variety of nutrients capable of establishing the core of a permanent dietetic lifestyle. Inform close friends and peers no to expect you to participate in any social eating or group snacking and create a list of dietetic snacks to carry along to any get togethers. Also, make sure to consume a full meal immediately before social activities so that hunger cannot overcome willpower in circumstances where others are eating and snacking irresponsibly. Set firm limits for alcohol consumption such 6 servings of alcohol per week.

Monthly Interventions

Determine the cause of any failures and resolve to address each one realistically. Among other things, learn more about home meal preparation, principles for dietetic eating out, and identify any specific circumstances that must be changed to avoid repeated relapses. Learn which friends and acquaintances may need to be avoided because they are disrespectful or derisive about weight loss goals. Lose 10 lbs in 4 weeks.

Goal #2 -- Establish permanent physical fitness training routine

Daily Interventions

Complete 4 workouts during Week 1. Identify the source of any barriers to that goal and eliminate them or make the necessary adjustments and commitments to eliminate their recurrence during Week 2.

Weekly Interventions

Complete 4 workouts during Week 1. Identify the source of any remaining barriers to that goal and eliminate them or make the necessary adjustments and commitments to eliminate their recurrence during Week 3.

Monthly Interventions

Complete 4 workouts during Weeks 3 and 4, each. Establish a routine that lends itself to long-term maintenance of the 4-week plan over a much longer term (i.e. For life).

Begin to live a fitness lifestyle that does not require constant short-term effort to maintain.

Goal #3 -- Stop smoking permanently

Daily Interventions

Create a list of specific situations in which smoking will no longer be permitted at all (i.e. wakeup cigarette, smoking with other people under any circumstances, smoking after meals, and smoking in any situation that is either enjoyable or comfortable). Decide what specific method will be used to make smoking purely "maintenance dose"-related (i.e. standing on one leg, smoking in the cold, smoking only with one palm on the floor, etc.) Inform friends of methodology to avoid any misinterpretation of intentions.

Weekly Interventions

Identify any lapses in the rules established in Week 1 and take definitive steps to remove those barriers. Among other things, commit to avoiding accompanying friends when they smoke, admit instances where smoking resulted from psychological desire rather than physiological craving. Make the necessary adjustments to avoid similar lapses in Week 2. Remind friends of goals and request their assistance in avoiding difficult circumstances capable of compromising goal achievement.