WEEK 1 - Day 2 - Dr. Venus
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WEEK 1 – Day 2




Creating Your Action Plan


Now that you know what you want to achieve (your destination), the next step is to create a plan of action (your roadmap). As a member of the DISCOVER YOUR ZEN program, you’ve got a huge part of this step already completed. Your plan of action should include a detailed list of steps and actions you’ll take to reach each goal. And that’s exactly what you are getting from DISCOVER YOUR ZEN each and every day. All you have to do is just log-in each day to complete the suggested actions.


But since I want to prepare you for the future, let me guide you how to develop your action plan for goals you set in the future…


Look at your first goal. Make a list of things that will help you achieve the goal. Let’s say it’s the first day of the month and your goal is to lose five pounds by the last day of the month. What healthy exercises and eating habits could help you lose the weight? Before you answer this, identify any unhealthy behaviors that have contributed to your weight gain. Replace them with healthy habits and activities that will help you lose the weight.


Depending on what your unhealthy habits are, you may want to incorporate one or more of these healthy habits to help control your weight. Of course, in your SMART action plan you will need to be more specific about what, when, where, how, and why you will take these actions.


Examples of habits you could include in your action plan:

  • Track your calories each day (intake and burned).
  • Exercise a minimum of 30 minutes each day. (Include types of exercise in the plan.)
  • Snack on fresh fruits and vegetables instead of vending machine type snacks.
  • Drink only water between 8am and 5pm each day.


Here are a few other tips and ideas that can help you create your healthy action plan.


  • Organize Effectively – Organization is a key factor in your overall success. From creating your goals to scheduling daily snacks, the better organized you are, the more likely you are to reach and maintain your health goals. As Sanford I. Weill said, “Details create the big picture.” When you organize all the details, activities, and instructions, you create a foundation for “big picture” success, which includes your maintenance stage.


  • Make good choices – Everyone has time to incorporate healthy behaviors and activities into their lives. When you replace unhealthy aspects of your life with healthy aspects, you aren’t adding anything to your schedule. This is a REALLY IMPORTANT concept to understand. What you’re actually doing is changing your focus and your priorities. Don’t allow yourself to justify poor choices. Make good choices…healthy choices.


  • Adjust as Needed – Social activities should not interfere with your health goals. If you know something is coming up, make a short-term adjustment that enables you to stick to your plan. For instance, if you want to enjoy popcorn at the movie, reduce your calorie or fat intake during the day to allow for the popcorn. Another option might be to eat a meal right before the movie. If you feel full, you won’t be tempted to snack during the movie.


  • Use Technology – There are many health-related apps available. You can find apps for everything from setting your goals to keeping track of your blood pressure. There are even apps and tools to remind you to go for a run, eat a snack, track your water intake, etc. Technology can make meeting and tracking your goals easier. If you have a busy schedule, alarm apps can also help you with accountability. The fitness app that we use in DISCOVER YOUR ZEN is a great way to track your workouts and your food/drink intake. You can download the app in the links shown below.


You may want to find support groups, where people have similar health needs and goals to your own. They can be a great resource for help as you set your goals and create your action plan. And once again, you’re in luck! You have a support group right here in the DISCOVER YOUR ZEN program. Join us at the link shown below.



1) Log in to the Fitness App on your COMPUTER – https://doctorvenus.com/app-login/ – and  go to the FORMS tab.


2) If you haven’t completed the Client Agreement form and the PAR-Q form from yesterday’s ACTION STEPS, do that today and sign them. Be sure to click SAVE when you’re done. (You can not receive the meal plan and workout plan when they are released until we have those completed forms on file.)


3) Go to the Set Your Goals form and answer questions 4 and 5. Be sure to click SAVE when you’re done. Don’t sign it yet (you can’t come back to edit it once you sign it).


4) If you haven’t done so yet, join us in the Facebook group and introduce yourself!  https://www.facebook.com/groups/discoveryourzen/


5) If you haven’t had a chance to do it yet, download the Fitness App for our program to your mobile device.
Android – https://play.google.com/store/apps/details?id=com.ptdistinction
iOS – https://itunes.apple.com/us/app/pt-distinction/id973466681?mt=8