Webinar Main Points
- Recognizing achievements and momentum
- Summer opportunities and challenges
- Strategies to keep up your momentum
- Make your healthy summer action plan
Where’s Your Momentum Now?
Momentum: consistent healthy choices that are contributing towards your health or weight loss goals. Momentum is a direction, not a destination. Consistent healthy choices that are contributing towards your health or weight loss goals.
Whether you’ve been committed for a day or a year, you’ve made the decision to focus on your health!
Why is it a good time to look back at momentum? You can see how far you’ve come - and be motivated to keep it up this summer.
Momentum can include shifts.
- Identify shift - craving fresh food, missing exercise when you skip it, being confident in telling others about your healthy lifestyle and choices
- Mindset Shift - using Lark, coming to the webinar
- Action shift - adding a glass of water, ordering a salad. taking a 5-minute walk mid-morning, add vegetables to your grocery list and shopping cart
Do you have any of the following challenges in summer?
- Trouble getting active due to hot weather or travel
- Less nutritious food on vacation or while traveling
- Smoothies, ice cream, coleslaw, and burgers
- Schedule disruption/lack of schedule with summer slow-down or kids out of school
Physical Activity Challenges and Opportunities in Summer
Here are a variety of common challenges and opportunities in summer.
| Summer Activity Challenges |
Summer Activity Solutions |
|
Going outdoors to exercise feels hot, and the heat makes your typical routine feel uncomfortable.
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Exercise in the morning or evening. Stay in the shade and drink plenty of water before and during your workout.
|
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The heat index is too high for safe outdoor activity, or sudden summer thunderstorms ruin your outdoor plans.
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Use indoor options instead. Walk at an indoor mall, use a local gym, or work out at home.
|
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You feel tired or sluggish because of the weather.
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Have a backup plan with 2-3 easy options, like a brief stretch routine or a shorter, slower indoor walk.
|
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Your regular indoor workout routine feels boring during the summer months.
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Try seasonal activities to keep moving. Go for a swim, join a local summer sports league, or go for a hike.
|
S
Summer Challenges: Low-Nutrient, Hidden Calories
| Trigger or Craving |
Summer Pitfall |
Beat the Heat! |
|
Sweet and cold
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Smoothies, sweet tea, ice cream, soda
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Frozen fruit, frozen yogurt pops, iced tea or sparkling water, watermelon/berries
|
|
Grazing
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Salty snacks, cold leftovers
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Prepare snacks ahead of time - cucumbers, tomatoes, fruit
|
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Too hot to cook
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Takeout, frozen meals, snacks
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Salads, bowls, sandwiches
|
The Plate Method also works for cold meals!
Summer Challenges: Schedule changes
Summer can be more flexible and relaxing…but changes in schedule or a lack of schedule can throw you off your healthy routine!
Here are common reasons for changes in routine during summer.
- Children out of school
- Coworkers on vacation
- Workloads increasing and decreasing
You can build a schedule around just one “anchor!” Here are some common anchors.
- Needing to get up on time for work, camp drop-off, or walking the dog
- Meeting a friend for a walk or going to a gym class at a certain time
- Having lunch with the kids or a friend
- Sitting down to dinner as a family
Even one “anchor” can:
- Organize the rest of your day
- Give you a “win” for the day
Summer Challenges: Travel
Travel can throw you off your schedule, disrupt routine, include different foods and exercise opportunities, and be tiring. But travel can be wonderful, relaxing, healthy, and a change of pace! Here are some ways to make summer travel healthier and more energizing.
| Goal |
Strategies |
|
Maintain weight
|
- Order or add vegetables first
- Choose leaner proteins
- Split meals and treats if portions are too large
|
|
Stay active
|
- Stand up and move every hour on travel days
- Walk to see sights
- Use hotel gyms, workout videos, or resistance bands
|
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Feel rested and energized
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- Go to bed at a consistent time (especially if tired)
- Stay hydrated
|
Remember that there’s always a way to make a“better” choice - no matter where you are or what the circumstances are! “Better” is the goal!
Summer Challenges: FOMO
Summer can offer time with friends, special events, and great opportunities! But it can also lead to busy-ness and interfere with activity and healthy eating.
| Summer FOMO Risks |
Practical Strategies |
|
Overcommitting
|
Only accept invitations you want to accept.
|
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A long break from healthy habits
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Keep treats to special occasions that you plan for.
|
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Feeling disconnected
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Keep tracking, logging, and weighing in.
|
Summer Challenges: Social Events
| Traditional Options |
Instead, choose… |
|
Grill: Hot dogs, beef patties
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Fish, bean/turkey patties, chicken, corn, peppers, onions, eggplant, veggie dogs
|
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Sides: Coleslaw, baked beans, creamy pasta salad, chips
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Cucumber salad, tomatoes, green salad, bean/grain salad, carrots
|
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Desserts: Brownies, cupcakes, cookies
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Watermelon, berries, fruit pops
|
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Beverages: Sodas and lemonade
|
Ice water or sparkling water
|
Your Summer Action Plan for Success
Why Create a Plan?
- Identity consistency: “I am a healthy person, and these are the healthy choices I’ll make this year”
- Remember your intentions at the moment of decision - when it’s written, you’re more likely to remember what you wanted to do.
- Increase confidence when you create success with tiny steps
- Build on progress from last year - what can you do this summer that’s healthier than last summer?
- Bridge to autumn - a strong start when autumn starts in September.
Your Plan!
- Food: To eat healthier this summer, I will…
- Activity: To get and stay active, I will…
- Travel: For a healthier trip this year, I’ll…
- Schedule: To stay on a schedule, I’ll…
- Social: When socializing, I’ll…
Aim for tiny steps and progress (not perfection)!
After this webinar…
- Identify where challenges and opportunities may be this summer
- Create/finish your summer healthy action plan
- Make a Plan A, B, and C for weather and other obstacles
Health Coach Q & A
What links should I know about?
Lark is here to help!
Lark Customer Support!
https://support.lark.com/hc/en-us/requests/new
Here’s the worksheet mentioned in the webinar.
https://www.lark.com/resources/lark-webinar-summer-momentum-worksheet
Facebook page for DPP
https://www.facebook.com/groups/larkdpp
Lark blog
https://www.lark.com/blog
Lark recipes
https://www.lark.com/resource-type/recipe
Email a Lark coach with questions or to make an appointment
coaching@lark.com
https://app.acuityscheduling.com/schedule.php?owner=21319234
I make good choices but need help with portion control.
That’s a common issue! Here are a few tricks to try.
- Try filling half or more of your plate with vegetables or salad before adding other foods to your plate. That lets you have large helping while keeping calories in check.
- If you want second helpings, starting with plain vegetables or salad can help fill you up and keep calories within limits.
- Some people like using a smaller plate. It lets you fill your plate but keep portions small.
- It’s helpful to serve yourself on plates/bowls instead of eating from the bag/container to keep portions in check.
- Slowing down can also help keep portions in check. It takes your brain a while to realize that you’re full.
FYI: I have not received any emails for the past two webinar presentations. Whom do I contact to get the email.
Sorry about this! Thanks for asking. Please contact Lark Customer Support - they can help! Here’s the link:
https://support.lark.com/hc/en-us/requests/new
