"Evaluate Your Lifestyle"

Let's be honest, you cannot expect to change your life for the better, if you do not know what it is that needs adjusting. The first step in improving your lifestyle is to evaluate it. By embarking on this journey you can evaluate your lifestyle in the following 4 areas: motivation, fat management, nutrition and fitness. Take these self-evaluations based on your attitudes and behaviors over the past 3 months to help identify where your "speed bumps" lie.
(These evaluations are taken from the book Scale Down by Danna Demetre.)

Rate as follows: 0 - almost never; 1 - sometimes; 2 - often; 3 - always

Motivation Self-Evaluation:
__ I see myself as a fully accepted and loved child of God.
__ My choices/actions are made based on my relationship to Christ.
__ I am thankful for the body God has given me.
__ I honor God with my lifestyle habits.
__ I take responsibility for my body's size, shape, and health.
__ My attitude is: I am not my behavior. I am complete in Christ.
__ I surrender my weaknesses to God and rely on his strength for the moment.
__ My personal goals are realistic and honor God.
__ I take realistic steps toward my goals each day.
__ I know that with God's help, I can have a lean, health body.
__ I am aware of the lies I believe about my body, looks, and health.
__ I recognize and choose not to accept this negative thinking.
__ I renew my mind with God's truth each day.
__ I am a work in progress and God delights in each good step I take.
__ Everyday, I choose to submit my body, mind, and spirit to God.
__ I pray daily for God's strength & power to walk in the Spirit & not fulfill the desires of my flesh.

Fat Management Self-Evaluation:
__ I feel in control of my food choices.
__ I measure my size by how I look and feel, not the scale.
__ I eat only when I'm hungry.
__ I stop eating when I'm full.
__ I understand why calories count.
__ I eat 4-5 small meals or snacks per day.
__ I limit my junk food, fast food, and desserts to less than 15% of my diet.
__ I am happy with my body weight.
__ I am happy with my size and shape.
__ I can enjoy small amounts of "fun food" without feeling guilty.
__ I think about food only when I'm hungry.
__ I am confident I can keep my appetite under control.
__ I walk or get purposeful exercise at least 4 times per week.
__ I am very aware of my choices and how they affect my body.
__ I say no to the latest diet or supplement promising quick results.
__ I know if I'm going to be lean, I have to take daily action.

Nutrition Self-Evaluation:
__ I think about what I eat and how it impacts my health.
__ I have high energy to do all the things I want and need to do.
__ I read labels and choose many foods based on that information.
__ I eat 2-3 servings of fruit each day.
__ I eat 3-4 servings of vegetables each day.
__ I choose whole-grain products over more processed foods.
__ I know how much fiber I'm eating daily.
__ I drink 10-12 glasses of water daily.
__ I eat breakfast every day.
__ I eat a good source of protein with my breakfast.
__ I choose and eat lean protein with my lunch.
__ I limit my empty calories to less than 15% of my total diet.
__ I limit caffeine and other stimulants, such as over-the-counter diet aids.
__ I take a multivitamin daily.
__ I take an antioxidant supplement daily.
__ I choose "healthy" fats in my diet, such as flaxseed, fish oil, or olive oil.

Fitness Self-Evaluation:
__ I crave activity and find ways to move more each day.
__ I enjoy exercise and how it makes my body feel.
__ I have high energy to do all the things I want and need to do.
__ I make exercise and activity a priority in my life.
__ I understand the need for aerobic, strength, and flexibility training.
__ I engage in aerobic activity 4 or more times per week.
__ I take the stairs or park far away whenever I can.
__ I monitor my heart rate and know I am exercising safely.
__ I am injury free and able to engage in most activities.
__ Being healthy and fit is important to me.
__ I listen to my body and know what it needs.
__ I wear appropriate and quality shoes for exercise.
__ I have a very active life and am moving throughout the day.
__ I work out my major muscle groups 2-3 times per week.
__ I can easily touch my toes without bending my knees.
__ I maintain strong abdominals.

Score each self-evaluation by adding the total of each section to determine in which area you are struggling the most.
(40-48 Excellent; 31-19 Good; 22-30Fair; less than 21 = Poor)
As you look beneath the surface you may see that some of your issues are mental, physical, spiritual, or most likely a combination of these. Now that you know your weak and strong areas, improvement depends on your ability to understand key truths, make critical decisions, and implement changes in mind, body and spirit. If you would like additional help on your journey, contact me so that I may guide you in making significant steps toward a healthier you.