Last month, I talked about the scientific approach to making a change or resolution. I introduced you to Prochaska's Theoretical Model of Change and explained that his model reflects how humans go about making a change. I believe that understanding and using this model is the best way to ensure success when trying to make a change or a resolution.
Of the six stages of Prochaska's Model (Precomtemplation; Contemplation; Preparation; Action; Maintenance; and Termination), it is the maintenance phase that sees the most failure. This is the area that I would like to focus on and show you how you can use modern technology to help you succeed in this phase of change.
The maintenance phase of any change requires you reach out for help. This is a major cause of failure at this stage. In order to succeed in maintaining your change, you may have to abandon the attitude that says, "I'm weak if I need help." It would be abnormal for anyone to maintain a major change in life without help. Help, in this day and age, can take on many forms.
Obvious choices are people close to you-your spouse or friends. You may hire someone to help you stay on track such as a personal trainer or life coach. Not so obvious are the, literally, millions of choices for help that you can find on the Internet. Using a combination of personal connections and Internet sources may be the best blend to help you succeed in maintaining your fitness/wellness change.
Too many people, especially over the age of 40 (sorry), do not realize what a great tool the Internet can be in helping you maintain a fitness/wellness plan. Personal help is great; it's how I make my living, but even I realize that I cannot be with every client every minute of everyday; the Internet can. The Internet has many, many options that you can explore to see what can work best for you. But before you can do this, you have to spend some time seeing what's out there.
There are so many sites and so many choices that it would be impossible for me to suggest a list of Web sites and services that would "work" for you. The possibilities on the Web are endless, just as the personalities of the people using it as their tool. What I can do is open your eyes a bit to show you what kind of things are out there and a few suggestions on how I have used things successfully.
It has been my experience that maintaining dietary changes in your wellness program is more difficult than maintaining the fitness changes. If you are not motivated to work out, you can hire a personal trainer to make you work out. You WILL workout on the days you see your trainer. You also can commit by getting a walking partner or group. These relationships have a high success rate of keeping people on track. Joining a gym does not do this, but planning to meet someone at the gym does.
When it comes to making and maintaining changes in your diet, however, you are often alone. Sure, there are nutritionists, weight loss coaches, frozen meals, liquid drinks, but there are always other choices. Even if the nutritionist tells you what you should be eating or even if you have the boxed meal waiting for you, how do you maintain the proper choices instead of ordering a pizza?
Personal will power is certainly a big part, but admitting the need for and getting help are keys too. The Internet is great tool for 24/7 dietary help. There are many sites you can use as a personal nutrition coach at home. The trick is figuring out what kind of motivation you need. Many of my clients have said that keeping track of their calories and actually seeing the number they have consumed, or are about to consume, is the best motivator. I agree that being aware of what you are doing or are about to do can be great motivation. The good news is that you no longer have to keep a written diary or "count" calories; the Internet can do it for you. The Web has a number of great calorie-counting sites. These sites have information regarding the calories of everything under the sun as well as calculators that you can use throughout the day to keep a running total. Calorie information from all major restaurants is also on the Web. So, if you are thinking about having that small Oreo Blizzard, look up the calories first, then make your choice. If you are aware, you will stay on track better. Those that turn a blind eye to calorie content often backslide into their old habits
Besides caloric information, the Web is full of recipe information. If you feel that your inability to cook healthily may be standing in your way of a healthy diet, then surf the Web. You can search for healthy recipes; some sites let you simply type in the ingredients you have and give you a recipe for them. Or you can subscribe to an endless number of newsletters that will send you a different recipe everyday. There are lots to choose from in this area.
If you are looking for workout information, again, the supply is endless online. If you have a personal trainer, he/she can point you to some worthwhile sites. If not, just do a general search and you will get plenty of choices you can wade through. Many sites will create a workout for you; give you pictures and instructions how to do each exercise. Some sites allow you to pay a small fee and they will check up on you via e-mail to see if you have worked out that day. Your own trainer may have a Web site or blog, which can be used as a maintenance tool for you. There are many, many choices in this area too.
Technology is moving so fast, the choices change everyday. The point is that the Web is a tool that is here to stay and it will only improve on the ways that you can use it to help you maintain the positive changes you are making in your life. If you are trying to move along Prochaska's path to permanent change, think about using the Internet to help you do this. You will need help to maintain changes. If you cannot ask those around you for help, then ask for help via the Web, or maybe consider both. You first have to figure out what kind of help you need, and what will help you stay on course. The Internet is just an option you may not have thought about.