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Home THRiVE Weekly Challenges Start a Resistance Training Program

Start a Resistance Training Program

Your answers will not be saved in the system. To save or print your vision and goals:

  1. Select the 'Save or Print' button at the end of each section
  2. Complete the Plan section in one session. .
It often takes 5 to 10 minutes to complete this section

Start Your Plan

What change can you make?

Think about a healthy habit that you would like to start. You might choose to make a change based on the Learn video you watched this week.

Here is a list of ideas from the video:

  • Ask your doctor if it is safe for you to exercise.
  • Decide what type of exercise you will do.
  • Plan where you will exercise.
  • Increase your exercise time on one of your exercise days.
  • Get a good pair of shoes. Running shoes are the best choice.
  • Schedule 10 minutes of exercise on 3 to 5 separate days.
  • Find a place to exercise indoors when it is too hot or too cold outside.
If you are already doing a good job in the area you learned about this week, you might create an action plan to maintain those healthy habits. It is ok if you want to make a change in a different area too.

Step 1

If you are not sure if this is the right healthy habit to start doing this week, choose "Not Sure" below.

Step 1b

Think about your reasons to stay the same and your reasons to change

In this activity, you will think about:

  1. The benefits of staying the same
  2. Your concerns about making a change to your current behaviors
  3. Your concerns about staying the same
  4. The benefits of making a change
Be honest with yourself. This activity will help you make a good choice that will work for you right now.
Example: I exercise one time each week

Staying the same

Making a change

Choose a number on the scale. 0 = Not very important; 5 = Unsure; 10 = Very Important;
Choose a number on the scale. 0 = Not very important; 5 = Unsure; 10 = Very Important;
Your 'Reasons to make a change' score and 'Reason to stay the same' score are the same.

A tied score may mean that you are not sure if you should make this change or not. If this change is still important to you at this time:

  • Think about what it would take for you to make this change now
  • Look at the concerns you listed about changing Follow the steps to solve problems to see if you can solve any of these concerns
If you cannot solve the concerns you have about changing, consider choosing a new healthy habit for this week.
Your 'Reasons to stay the same' score is higher.

Step 2

What healthy habit will you do?

Display answer to step 1

Choose a number on the scale. 0 = Not very important; 5 = Unsure; 10 = Very Important;
You are more likely to make a change if you rated importance as 7 or higher. This change may not be important enough to you right now. You may want to put your efforts on another health focus at this time.

Step 3

What healthy habit will you do?

Display answer to step 1

Choose a number on the scale. 0 = Not Ready; 5 = Almost Ready; 10 = Very Ready;
You are more likely to maek a change if you rated readiness as 7 or higher. Here are 3 ways to help you feel more ready:

  • Adjust your goal
  • Make your goal simpler. For example, if you planned to exercise 5 days this week, can you exercise 2 days instead?
  • Learn more about the healthy behaviour you want to include in your life
If you cannot adjust your goal or learn more to feel ready, choose a new healthy habit that you are ready to work on right now.

Step 4

What healthy habit will you do?

Display answer to step 1

Example: On Wednesday and Friday morning
Example: At the park
Example: 10 minutes
Example: 2 times this week

Step 5

This week I will:

What:
When:
Where:
How much:
How often:
Choose a number on the scale. 0 = Not very confident; 10 = Very confident;
Think about how you can change your action plan so that you can rate your confidence as 7 or higher. When you are confident in your plan and ability to start your healthy habit, it is more likely that you will make a change.

Some ways that can help you increase your confidence include:
  • Learn more about the healthy behaviour that you want to include in your life
  • Get support from family or friends
  • Create smaller action steps that you feel confident you can do this week
You are ready to visit the DO section of this weekly challenge. Save or print your action plan before you leave this screen.
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