Exercising More Frequently and Consistently

By Jennifer XXX

Description of Problem

• Lack of Energy • Poor self-esteem from un-fit body• Unable to deal with stress well

Low Self-Esteem

Lack of exercise

Lack of Energy

Stress

Lack of Consistent Exercise

• Lack of Energy– Inconsistent sleeping– Little motivation to do daily activities

• Un-kept house

– Too lazy to cook• Poor eating habits

– Eating fast or prepared foods/high in fat

Lack of Consistent Exercise (cont)

• Poor Self-Esteem from un-fit body– Lack of self confidence

• Limit social events

– Unhappy with self– Complaining to people about self

• People get tired of hearing my complaints

Lack of Consistent Exercise (cont)

• Unable to deal with stress well– Emotional/Testy

• Family/Friends do not want to be around me

– Unable to focus on problems• Make inappropriate decisions

Description of Problem

• Need to be able to run more consistently, at least three times a week

• Currently only running 2-3 times a month

How will I measure

• Measure the days exercised during the week

• Measure the days in between exercising

Possible Solutions

• Run after work• Find new route to run• Run with partner• Have clothes ready to use

How will I monitor

• Place days run where everyone can see

• Have “Buddy” work with me

Results

• After three weeks – little progress, re-evaluated processes

• Implemented new processes

New Processes

• Eat dinner later• Run after work at work• Find more routes to run• Have partner help evaluate daily

Advantages of Outcome

• More energy to accomplish tasks during the day

• Able to handle stress more effectively

• Feel better about myself• A more pleasant person to be

around

Results – Days Exercised

0

1

2

3

4

5

6

0 5 10 15 20 25

# of Success

Da

ys in

Be

twe

en

Days Between

ucl

Results

• Took in consideration the days not able to run

• Even though it shows that there were 1 or 2 days between times ran, this is acceptable for my goal. I wanted to be able to run at least 3 times a week.

• Chart demonstrates that I achieved this goal, only one relapse.

Final Thoughts

• Implementing processes helped me to fulfill goal of wanting to run more consistently; prior I was only running two or three times a month

• Need to continue to improve processes so it will become more of a “habit”