goals for the third evening

1. goals for the third evening • review last week’s intentions • autogenics: limb warmth & link to implementation intentions • exercise: continue with stamina and add strength sequence too • diet: continue with fruit & veg; quiz; balanced intake; consider fats, grains, sugars, etc • specific intentions for this week

2. 1st four sessions: progress so far? • autogenic training • physical exercise • diet • weight • motivation • self-determination • goal setting • stages of change last week’s pair exercise: how did the intentions go and any lessons for this week’s intentions?

3. stamina & now strength focus too • reviewing & extending stamina challenges – quantity, skills, variety, sociability, etc • appreciating/understanding strength focus • working the major muscle groups – arms, chest, back, stomach, hips and legs • sports council handout & various books

4. diet: fruit & veg; overall balance • reviewing & extending fruit & veg intentions – quantity, variety, colours, enjoyment • the ‘health scotland’ quiz: starches (whole grains), meat & fish, dairy, fats, sugars • diet intentions for this week – what do you want to do & how will you monitor it?

5. the learning circle of experience genuine, personal experience Kurt Lewin’s model of experiential learning testing implications in new situations observation and reflection time forming ideas & generalizations note the particular importance of here-and-now concrete experience in generating and testing out ideas, and also the importance of the feedback loop in checking whether one is really on track; ineffectiveness is often due to an imbalance between active experience and reflective observation

6. intentions for this coming week • time for personal reflection and writing • your intentions for stamina & strength • your intentions for fruit & veg, for issues emerging from the quiz, and generally • … and for autogenics – the warmth focus, mini-exercises, & implementation intentions