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Stephen R. Covey's "7 Habits of Highly Effective People" offers timeless personal development wisdom. These essential habits empower individuals with personal development tips for success, emphasizing proactivity, effective prioritization, and nurturing mutually beneficial relationships. Encouraging holistic personal and professional growth, these habits guide individuals in aligning actions with values, setting clear goals, and sharpening problem-solving skills. Our 7 Habits of Highly Effective People PowerPoint  Presentation  simplifies the presentation of these transformative principles, ideal for workshops, training sessions, or personal development seminars. With an appealing design that reflects these principles and fully editable slides, this template enables presenters to communicate personal development tips with professionalism and clarity, fostering a culture of effectiveness and fulfillment.

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THE 7 HABITS OF HIGHLY EFFECTIVE PEOPLE

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The 7 Habits of Highly Effective People

Leadership James MacGregor Burns

7 Habits of Highly Effective People

Certificate IV Business Administration BSB404B Develop Work Priorities Faculty of Business & Computing.

The Maturity Continuum Foundation Align Paradigms With Principles Foundation Paradigm BehaviorResult Principle.

The 7 (+1) Habits of Highly Effective People Stephen Covey

Slide 1 Regional Training Unit Personal Effectiveness for School Leaders Summer School September 2006.

Seven Habits of Highly Effective People

FACILITATOR Prof. Dr. Mohammad Majid Mahmood Art of Leadership & Motivation HRM – 760 Lecture - 18.

11 Empowerment From The Inside Out Tanya Rhone Two Roads Consulting November 2008 Tanya Rhone Two Roads Consulting November 2008.

Dr. Scott W. Kunkel University of San Diego Stephen Covey’s The 7 Habits of Highly Effective People Powerful Lessons in Personal Change Presentation by:

THE 7 HABITS OF HIGHLY EFFECTIVE PEOPLE. Habit 1 – Be Proactive Being proactive is more than taking initiative. It is recognizing that we are responsible.

A New Level of Thinking (Paradigm)

Leadership Development Karl A. Smith University of Minnesota December 2005 Engineers Leadership Institute Minnesota.

Parent Night Tramway Elementary School. The 7 Habits of Highly Effective People.

By: Morgan Cribb And Kody Crumpton. Be Proactive Being proactive is more than taking initiative. It is accepting responsibility for our own behavior (past,

A state of character arises from the repetition of similar activities.

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Seven Habits Covey PowerPoint Template

Seven Habits Covey PowerPoint Template is a presentation based on Stephen Covey Seven Habits of the Highly Effective People bestseller. The 7 Habits is a powerful framework for personal and professional growth. This book has become  a must have in any business oriented person bookshelf and has revolutionized the way people understands personal behavior and how to approach life.

The presentation traverses each of the habits. Presents the model with illustrative diagrams,  simple enough to explain briefly the tools and effects of applying them into the life of every person.

The 7 Habits of highly effective people is a mindset change framework, based on the idea that everyone is able to change the way it see things in life, and that changing the viewpoint into a positive perspective will impact on every action and decision the person takes forward.

The seven habits are organized under 3 groups that are described in the high level diagrams as a flow. Each high level diagram provides the famous sand clock puzzle of the habits organized in the following order:

Independence  (moving from a dependent being into an independent being)

1. Be Proactive – Take the initiative and be responsible of your decisions, as they will determine your effectiveness.

2. Have the End in Mind – Envision your goals in life and characteristics of your relationships.

3. Put first things first – Prioritize and manage yourself.

Interdependent   (move from independent individual into an interdependent being)

4. Think Win Win – Mutually beneficial solutions

5. Seek first to understand, then to be understood – Emphatic listening to be influenced by a person and then be compelled to be reciprocal .

6. Synergize – Combine strength of people though positive teamwork.

Continuous Improvement

7. Sharpen the Saw – Create sustainable long lasting effectiveness.

Our Seven Habits Covey PowerPoint Template is created fully with PowerPoint objects allowing the user to fully customize each habit diagram and their properties.

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7 Habits of Highly Effective People

Most HR training sessions include presentations on the 7 Habits of Highly Effective People as introduced by Stephen Covey. These 7 influential points have great value and help employees and managers to work productively. Yet, creating them in visuals isn't that easy. This is where our pre-created 7 Habits of Stephen Covey PowerPoint Template comes handier. First, it gives you a more creative, interesting, and unique representations of all the seven points. Second, your message is conveyed with added power and dynamism. Finally, your task gets easier and far more effective than otherwise. Where on one hand your efforts are saved; on the other, time is saved too. There is simply no need to do anything right from the scratch.

The template set consists of 8 editable PPT Slides. Professionally created by a team of theme experts, it perfectly suits the corporate scenario. Flexible and customizable, you can modify every inch of the slides. Starting from choosing the color schemes to selecting the layout and background details, everything is completely editable. Your task gets restricted to making slight modification and adding your content. By doing just that, you are ready with most appealing visuals for presenting your points. Best for motivating your team, it best trains people to handle every situation with confidence and positivity. All the major self improvement perspectives that Covey teaches through the seven major points are depicted on the slides. With smart and bold graphics and modernistic designing, your visuals become instant attention grabber.

From intense training session to team motivation rounds, you make your audience hold their breath. Present with total ease and at your best with just a bit of touch up. And there you are the most effective presenter at your work place!

Stephen R. Covey wrote a business and self-help book named "The Seven Habits of Highly Effective People", that was first published in 1989. It gained much popularity and even turned out to be one of the top selling non-fiction business books. It has seen translations in about 38 languages worldwide. Interestingly, the U.S. President, Bill Clinton, during his term, asked Covey to suggest the way to incorporate the message from the book into his presidency!

The same 7 habits that the book discusses are often used as important Human Resource training tool across the corporate world. These are as under:

One, Be Proactive - This suggests staying ready to take an initiative.

Two, Begin with the End in Mind - This motivates the managers and entrepreneurs to clearly envision what they really want or aim at.

Three, Put First Things First - This recommends managers to organize their tasks according to their priority.

Four, Think Win - Win - This suggests co-workers to respect and value each other and understand that by setting a long term resolution involving all the members will get a better result compared to the one that involves individuals singularly.

Five, Seek First to Understand, Then to be Understood - Truly influential people show empathy towards others. They listen to others, try to understand them and in this way they create a caring atmosphere leading to positive problem solving.

Six, Synergize - For better results positive teamwork is essential. No great works can be done alone. Working in teams combines all the positive qualities and strengths easing up the accomplishment of the goal.

Seven, Sharpen the Saw - This points out toward renewal of the resources that include both people and material. Just the way tools have to be taken care of or maintained; people need to renew their energy that can be physical, mental or spiritual.

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Seven Habits Covey PowerPoint Template

Seven Habits Stephen Covey Ppt Template

Seven Habits Covey PowerPoint Template is a visual representation of Stephen Covey’s “Seven Habits of the Highly Effective People.” it was one of the best sellers published in 1989. The book focuses on effectiveness as the balance of obtaining desirable results. The 7 Habits is an influential framework for personal and professional growth. This book has become a must have in any professional person’s bookstand and has revolutionized the way people comprehends personal behavior and how to approach life. Here, the motivational speakers and management consultants can present the ideal of 7 habits through high-definition PowerPoint graphics, which help the audience to get the concept fully with simple presentation techniques.

7 highly effective habits Stephen covey ppt template contains 22 slides. All the slides are organized under 3 groups that are explained in the creative diagrams as a story telling flow. Each PowerPoint objects provides the popular sand clock model of the habits organized in the following arrangements:

Independence Moving from a dependent being into an independent being. (Dependence refers you need others to get what you need).

• Be practical – Take the initiative and be responsible of your choices, as they will determine your effectiveness.
• Have the End in Mind – Imagine your goals in life and characteristics of your relationships.
• Put first things first – prioritize and regulate yourself.

Interdependent (move from independent individual into an interdependent individual)

• Think Win Win – Reciprocally beneficial solutions.
• Search for first to understand, then to be understood – Emphatic listening to be influenced by an individual and then be compelled to be mutual.
• Synergize – unite strength of people though positive coordination.

Continuous Improvement

• Sharpen the Saw – Make sustainable long durable effectiveness.

As per Stephen covey’s seven habits, all the successful people might have been followed these seven proactive practices. The three stages are representing maturity continuum.

Seven effective habits Stephen covey ppt template is an editable visual diagram so it will allow customizations without losing the “soul” of the concept. But the important thing is, if you going to present covey’s 7 habits you should completely grasp the idea without avoiding a single element. Download seven habits covey PowerPoint template and make a memorable PowerPoint presentation.

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The power of habits (ppt version)

Related Papers

Annual Review of Psychology

Dennis Rünger

As the proverbial creatures of habit, people tend to repeat the same behaviors in recurring contexts. This review characterizes habits in terms of their cognitive, motivational, and neurobiological properties. In so doing, we identify three ways that habits interface with deliberate goal pursuit: First, habits form as people pursue goals by repeating the same responses in a given context. Second, as outlined in computational models, habits and deliberate goal pursuit guide actions synergistically, although habits are the efficient, default mode of response. Third, people tend to infer from the frequency of habit performance that the behavior must have been intended. We conclude by applying insights from habit research to understand stress and addiction as well as the design of effective interventions to change health and consumer behaviors.

Giuseppe Amedeo Da Rios Galvan

What are the psychological mechanisms that trigger habits in daily life? Two studies reveal that strong habits are influenced by context cues associated with past performance (e.g., locations) but are relatively unaffected by current goals. Specifically, performance contexts—but not goals—automatically triggered strongly habitual behaviors in memory (Experiment 1) and triggered overt habit performance (Experiment 2). Nonetheless, habits sometimes appear to be linked to goals because people self-perceive their habits to be guided by goals. Furthermore, habits of moderate strength are automatically influenced by goals, yielding a curvilinear, U-shaped relation between habit strength and actual goal influence. Thus, research that taps self-perceptions or moderately strong habits may find habits to be linked to goals.

The Journal of Moral Philosophy

Steve Matthews

Analysis of the concept of habit has been relatively neglected in the contemporary analytic literature. This paper is an attempt to rectify this lack. The strategy begins with a description of some paradigm cases of habit which are used to derive five features as a basis for an explicative definition. It is argued that habits are social, acquired through repetition, enduring, environmentally activated, and automatic. The enduring nature of habits is captured by their being dispositions of a certain sort. This is a realist account of habits in so far as the dispositions put forward must fit with some recognizable underlying system-in the case of humans a biological system-to fill the role as set out by the definition. This role is wide-ranging; in addition to the familiar cases of habitual behavior, habitual activities also include thinking, perceiving, feeling and willing.

Psychological Review

jacob abudu

To appear in Habit: Pragmatist Approaches from Cognitive Neurosciences to Social Sciences. Caruna, F and Testa, I (Eds). Cambridge University Press.

Daniel D. Hutto , Ian Robertson

This paper aims to set the record straight about special sort of intelligence exhibited by habitual doings. It defends an enactivist account of habitual doings which, at its core, depicts habits as flexible and adjustable modes of response that are world-directed and context-sensitive. So understood, habits are wholly unlike the exercise of blind mechanisms or mindless reflexes. Nevertheless, we resist the familiar forced choice of thereby understanding habits in standard cognitivist terms. Our proposal aims to avoid the twin mistakes of either underintellectualizing or overintellectualizing habits. In tune with our enactivist elucidation of the core character of habits, the paper also explicates how habits, so conceived, can support and thwart our larger projects.

Journal of Experimental Psychology: General

Pacific Philosophical Quarterly

Will Hornett

Habits figure in action-explanations because of their distinctive force. But what is the force of habit, and how does it motivate us? In this paper, I argue that the force of habit is the feeling of familiarity one has with the familiar course of action, where this feeling reveals a distinctive reason for acting in the usual way. I do this by considering and rejecting a popular account of habit's force in terms of habit's apparent automaticity, by arguing that one can do something out of habit and from deliberation, before going on to defend The Familiarity View.

Jose Angel Lombo , Javier Bernacer , José Ignacio Murillo

In present times, certain fields of science are becoming aware of the necessity to go beyond a restrictive specialization, and establish an open dialogue with other disciplines. Such is the case of the approach that neuroscience and philosophy are performing in the last decade. However, this increasing interest in a multidisciplinary perspective should not be understood, in our opinion, as a new phenomenon, but rather as a return to a classical standpoint: a proper understanding of human features –organic, cognitive, volitional, motor or behavioral, for example– requires a context that includes the global dimension of the human being. We believe that grand neuroscientific conclusions about the mind should take into account what philosophical reflection has said about it; likewise, philosophers should consider the organic constitution of the brain to draw inferences about the mind. Thus, both neuroscience and philosophy would benefit from each other’s achievements through a fruitful dialogue. One of the main problems a multidisciplinary group encounters is terminology: the same term has a different scope in various fields, sometimes even contradictory. Such is the case of habits: from a neuroscientific perspective, a habit is a mere automation of an action. It is, therefore, linked to rigidity and limitation. However, from a classical philosophical account, a habit is an enabling capacity acquired through practice, which facilitates, improves and reinforces the performance of certain kind of actions. From neuroscience, habit acquisition restricts a subject’s action to the learnt habit; from philosophy, habit acquisition allows the subject to set a distance from the simple motor performance to cognitively enrich the action. For example, playing piano is a technical habit; considering the neuroscientific account, a pianist would just play those sequences of keystrokes that had been repeatedly practiced in the past. However, according to the philosophical perspective, it would allow the pianist to improvise and, moreover, go beyond the movements of their hands to concentrate in other features of musical interpretation. In other words, a holistic view of habits focuses on the subject’s disposition when facing both known and novel situations. We believe neuroscience could contribute to achieve a deeper understanding of the neural bases of habits, whose complexity could be deciphered by a philosophical reflection. Thus, we propose this Research Topic to increase our understanding on habits from a wide point of view. This collection of new experimental research, empirical and theoretical reviews, general commentaries and opinion articles covers the following subjects: habit learning; implicit memory; computational and complex dynamical accounts of habit formation; practical, cognitive, perceptual and motor habits; early learning; intentionality; consciousness in habits performance; neurological and psychiatric disorders related to habits, such as obsessive-compulsive disorder, stereotypies or addiction; habits as enabling or limiting capacities for the agent.

Ami Novianti

To investigate the process of habit formation in everyday life, 96 volunteers chose an eating, drinking or activity behaviour to carry out daily in the same context (for example 'after breakfast') for 12 weeks. They completed the self-report habit index (SRHI) each day and recorded whether they carried out the behaviour. The majority (82) of participants provided sufficient data for analysis, and increases in automaticity (calculated with a subset of SRHI items) were examined over the study period. Nonlinear regressions fitted an asymptotic curve to each individual's automaticity scores over the 84 days. The model fitted for 62 individuals, of whom 39 showed a good fit. Performing the behaviour more consistently was associated with better model fit. The time it took participants to reach 95% of their asymptote of automaticity ranged from 18 to 254 days; indicating considerable variation in how long it takes people to reach their limit of automaticity and highlighting that it can take a very long time. Missing one opportunity to perform the behaviour did not materially affect the habit formation process. With repetition of a behaviour in a consistent context, automaticity increases following an asymptotic curve which can be modelled at the individual level. Performing an action for the first time requires planning, even if plans are formed only moments before the action is performed, and attention. As behaviours are repeated in consistent settings they then begin to proceed more efficiently and with less thought as control of the behaviour transfers to cues in the environment that activate an automatic response: a habit. How long does it take to form a habit? This question is often asked by individuals who want to acquire healthy habits or those who want to promote behaviour change. However, we are not aware of any studies that have systematically investigated the habit formation process within individuals, and none have examined the development of 'real world' habitual behaviours. The past decade has seen a resurgence of interest in the topic of habitual behaviour within social psychology. There is still debate over how habits should be conceptualized and operationalized, but there is consensus that habits are acquired through incremental strengthening of the association between a situation (cue) and an action, i.e

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Developing Good Work Habits - PowerPoint PPT Presentation

• Developing Good Work Habits

Value Neatness and Orderliness, (5S?) Allows you to control your job ... Assuming an attitude of neatness and orderliness promotes a change in behavior. ... – PowerPoint PPT presentation

• Your approach to work
• Organization
• Priority setting
• Handling of paperwork and e-mail
• The amount of quality work accomplished
• The amount of resources consumed
• What is it? Delaying a task for an invalid reason.
• What causes it?
• Work is unpleasant
• Overwhelming work load
• Fear of negative evaluation of your work
• Fear of success
• No meaningful reward
• Rebellion against being controlled
• Perfectionism
• Motivate by counting the cost of any delay.
• Counterattack (just do it)
• Jump-start yourself.
• Break up a big job into several smaller but manageable jobs
• Warm-up activity (leading task)
• Rewards and punishments
• Do worst job first.
• Make a commitment to other people.
• Express a more positive attitude when receiving jobs
• Adopt mission, goals, and a strong work ethic (Begin with the end in mind.)
• Mission is long-term career oriented (Write your eulogy
• Goals are short-term but support the mission
• The right work ethic will be the work ethic of your employer (see chapter 8)
• Habit 1 Be Proactive Principles of Personal Vision
• Habit 2 Begin with the End in Mind Principles of Personal Leadership
• Habit 3 Put First Things First Principles of Personal Management
• Habit 4 Think Win/Win Principles of Interpersonal Leadership
• Habit 5 Seek First to Understand, Then to be Understood Principles of Empathetic Communication
• Habit 6 Synergize Principles of Creative Communication
• Habit 7 Sharpen the Saw Principles of Balanced Self-Renewal
• The future belongs to those who show up.
• If you wont be missed, maybe your are not needed
• Shifts your workload on to other workers
• Emotional immaturity
• Valued time is put to good use.
• Commitment to your mission and goals motivates us to value our time and to use it wisely.
• Allows you to control your job
• Improves your sense of urgency resulting in greater speed and productivity
• Assuming an attitude of neatness and orderliness promotes a change in behavior.
• Plan ahead!
• Reduce waste of your resources especially your time and personal energy.
• Implement 5S in your work and personal life.
• Seiri Disposition - Put things in order
• Seiton Tidy (Set to Right)
• Seiso Clean-up
• Seiketsu Sanitize
• Seitsuke Discipline
• Guess what? Your job is where your fortune is made.
• Join the 20 club. (Pareto Principle)
• The 20 club is that special group of people who get things done.
• They get the cool assignments
• They get the promotions
• They get the raises, perks and special treatment.
• Think like you owned a business.
• Business trades stuff for money. You trade your talent and time for money
• Manage your talent and time to make it pay off for YOU.
• Continually re-invent yourself
• Change before you have to change.
• What would a new and improved you look like?
• Who is your competition? How are you different from them?
• Think Customer
• Who are your customers?
• How do you serve your customers?
• How to you find additional customers?
• Listen to your customers.
• What do they want?
• Teach them to need you.
• Become the person they turn to when they want the job done right.
• Make it easy to do business with you.
• Think Initiative
• Do the obvious things that need to be done without waiting to be told.
• Look for a problem and solve it. (Yes you can.)
• Reach beyond the scope of your job.
• Learn a special skill and become the local guru.
• Follow people who show initiative (it rubs off).
• Think Productivity
• If you were your boss would you hire you?
• Sign up for training
• Get a calendar
• Prioritize your work
• Crush procrastination under you heal
• Think Networking
• You need cooperation from others
• You need help from people with knowledge and special skills.
• You need help from powerful people.
• Most people are happy to help you
• Learn from them
• Trade favors
• Think Diplomacy
• Learn to handle difficult people
• Develop your rational mind. Keep your emotions under control.
• Know the facts.
• Dont hold grudges
• Choose your battles wisely
• Think Reputation
• What do people say behind your back?
• What is your brand name? What is your slogan?
• Be competent
• Be dependable
• Be consistent
• Overwork can be counterproductive
• You must be alert
• You must be able to cope with stress and multi-tasking.
• You must attend to responsibilities beyond the workplace.
• Get organized
• Did I mention 5S?
• Travel light. Get rid of stuff that is not helping you do your job.
• Make useful stuff handy to get to.
• Get off to a good start regularly
• Attack the difficult job first think in the morning.
• Use available technology
• Microsoft Office Suite and other software
• Information Technology
• Personal Information Manager
• Concentrate your attention
• Helps you stay on task.
• Diminishes the risk of skipping details.
• Streamline your work and emphasize important tasks
• Eliminate Muda (waste)
• Product Defects
• Overproduction
• Transportation
• Overprocessing
• Keep a steady pace
• Reduces defects or error rate
• Create some quiet uninterrupted time.
• Short naps are OK.
• Make time for concentration without interruption
• Can be highly productive
• Make good use of bits of time
• Stay in control of paperwork
• Multi-task routine tasks.
• Daydreaming
• Being a computer Goof-off
• Failing to keep track of important names numbers, and things
• Allowing tasks to take too long.
• Being indecisive and failing to finish things promptly.

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HEALTHY HABITS FOR LIFE

Mar 28, 2019

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HEALTHY HABITS FOR LIFE. A Common Sense Approach to Healthy Living. Gradual Permanent Lifestyle Changes will lead to:. Life long eating and activity habits Higher energy levels Decreased health risks Long term weight control and maintenance. Overview.

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HEALTHY HABITS FOR LIFE A Common Sense Approach to Healthy Living

Gradual Permanent Lifestyle Changes will lead to: • Life long eating and activity habits • Higher energy levels • Decreased health risks • Long term weight control and maintenance

Overview • Start Fresh: Taking Steps to a Healthier You • Eat Well : A Healthy Approach to Eating • Move It: A Healthy Approach to Fitness • Plan It: Putting it all Together for Healthy Eating • Shop Smart: Grocery Shopping for a Healthier You • Fit It In: Healthy Eating on the Run

Healthy Habits for Life: Your 6 Week Guide to Food and Fitness • Eat Well for the Health of It • 6 Food and Activity Journals • Food Facts Booklet • Menu Planner Worksheet Master • Quick 2 Fix Recipe Brochure • Good Nutrition Reading List

Start Fresh:Taking Steps to a Healthier You

The Truth About Diets • Diets are unhealthy • Diets lead to weight gain • The cost of dieting is high • Looking good involves more than dieting • The dieting cycle can be broken

A Word About Fad Diets The authors rely on our lack of knowledge of the science of weight management to sell their books.

A Word About Fad Diets:Common Fad Diets • Food Specific • High Protein – Low Carbohydrate • Liquid • Fasting

A Word About Fad Diets:Weight Management that Works • Slow weight loss (1-2 pounds/week) • Balanced eating plan • Regular physical activity • Skill building for life • Credible author/ peer reviews

Learn to Love and Accept Yourself Your genetic makeup is what makes you unique

Learn to Love and Accept Yourself: Accept Your Individuality • Look you best now • Put the scales away • Beauty comes in many sizes • Deflate your saboteurs • Project a confident you • Be your own best friend

Making Time for Me

Make Peace with Food: Begin Eating Intuitively • Legalize all foods • Listen to your hunger • The hunger scale • Stop when you are full

Take Control of Emotional Eating Eating is one of the most emotionally charged experiences we have in our lives.

Take Control of Emotional Eating: Searching for Comfort with Food The Triggers: • Love • Anger • Boredom • Anxiety

Take Control of Emotional Eating: Coping • Do you feel hunger? • If yes, then eat. • If no, what are you feeling? • What are your options other than eating? • Nurture yourself

Taking Control of Emotional Eating: Your Plan • Coping with your feelings • Nurturing yourself • You deserve a break!

Evaluate Your Eating Habits Food and Activity Journal

The Plan: Week One • Begin to nurture yourself • Legalize all foods • Eat when you are hungry • Stop when you are full • Complete the Food and Activity Journal for the week

Eat Well: A Healthy Approach to Eating

Healthy Weight • Genetic makeup • Metabolic rate • Body composition • Activity level • Food choices • Current health problems

Apple vs. Pears

Body Mass Index

Healthy Eating • Base your lifelong plan on the Food Guide Pyramid • Maintain a healthy relationship with food • Avoid the “good food/bad food” mentality • Remember moderation and variety in all your food choices

Your Lifelong Eating Plan Eat Well for the Health of It • Assess your current eating habits • Compare them to the Food Guide Pyramid • Create your own eating plan

Create Your Eating Plan: Going Further • Basal Metabolic Rate (BMR) • Calorie Needs for Physical Activity • Activity Calories • Calorie Needs for Digestion and Absorption • Total Calorie Needs

Your Healthy Eating Plan The secret to lifelong health is to form a healthy daily eating pattern, not a regimented routine.

The Food Guide Pyramid: Making it Work for You • The Food Groups • Number of Daily Servings • Portion Sizes

The News on Nutrients Carbohydrates • Benefits: • Energy • The health advantages of fiber • Sources: grains, cereals, fruits, vegetables • Recommendation: 60% of total calories

The News on Nutrients Fiber • Recommendation: 20-35g/day • Maintains proper bowel function • Decreases the risk for heart disease and some cancers • Lowers your calorie intake by helping you to stay full longer

The News on Nutrients Protein • Strengthens blood • Builds and maintains muscle and body structure • Recommendation: 15% of total calories • Sources: meat, fish, poultry, dried beans (including soy) or lentils, nuts and seeds

The News on Nutrients Fat • Energy • Satiety • Recommendation: 20-30% of total calories • Adds the flavor to food

Defining the Fats • Monounsaturated • Polyunsaturated • Saturated • Omega-3 Fatty Acids • Hydrogenated

A Word About • Vitamins • Minerals • Calcium • Iron • Phytochemicals

Water: Are you gettingenough?

The Plan: Week Two • Complete the Eat Well assessment brochure • Set up your pyramid based eating plan • Complete your Food and Activity Journal for this week

Move It:A Healthy Approach to Fitness • Benefits of Physical Activity • Making a Lifelong Commitment to be Active • Setting Up a Fitness Program

Benefits of Regular Physical Activity • Focus on how good exercise can make you feel… Celebrate the physical benefits of regular activity…

Making a Lifetime Commitment to be Active • There is no one ideal program. • Start slow and gradually progress. • ANY activity is better than no activity.

Tips to get you moving! • Activate your lifestyle. • Make fitness fun. • Anticipate the unexpected. • Be comfortable. • Do not overdo a good thing.

Setting up a Fitness Program • Aerobic Conditioning • Strength Training • Stretching

Aerobic Conditioning • Definition: Any activity that uses the large muscles of the body and raises the heart rate for 20 minutes or more.

Aerobic Conditioning • Frequency: Aim for 5 times/week • Duration: 20 minutes or more • Intensity: 60 –80% of maximum heart rate Maximum Heart Rate = 220 – Your Age

Strength Training • Definition: Exerting force against resistance in order to increase muscular strength.

Strength Training • Include about 6 – 8 different exercises that work all of the major muscle groups. • Do between 8 – 12 repetitions of each exercise. • Train 2 – 3 times per week. • Rest 48 hours between sessions.

Strength Training: Getting Started • Abdominal crunch • Modified wall push-up • Overhead press • Biceps curl • Upward Row • Squat-chair, Sit-stand

Stretching • Keeping yourself flexible will help prevent injury because a flexible muscle is less likely to be pulled or torn.

Stretching:Guidelines for success • Stretch while muscles are warm. • Do not over stretch. • Hold each stretch for 20 seconds. • Listen to your body. • Stretch at least three times each week.

A Healthy Approach to Fitness: Goals • Begin increasing your activity level. • Make a fitness plan for Aerobic Conditioning, Strength Training, and Stretching. • Record your activities in your Food and Activity Journal.

Plan It:Putting it all Together for Healthy Eating • Pleasurable Eating • Menu Planning Made Easy • Breakfast, Lunch, Dinner, and Snack Ideas

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