Making Changes

Tips from an inspirational speaker on wellness and exercize I heard the other day - and want to remember.
In order to make effective change, to create a good habit.

First, identify where you are, and what you want to do. 
Write it down, document it, and talk it up.  Research everything you can on the steps you need in order to achieve the goal.  Get the true facts, and then don't ignore or excuse them away.  Recognize and acknowledge your own feelings, but seek out and get motivated by other's success stories.
Consistency triumphs everything.  
A steady effort of a minimum of four weeks will yield a level of progress toward your goal.
Start today to build an exercize habit for the rest of your life.  Aim for:
6 days a week of exercize
once that is in hand,
be sure that you include serious aerobic elements 4 times a week.
   aerobic = min of 20 minutes in target heart zone - 
                                        (220 minus your age) X .60 = low target
                                        ( 220 minus your age) X .80 = high target
once that is part of your routine, add strength and resistance training 2 times a week.
Eat many smaller meals - increase vegetables and fruits
Another term for boredom is "absence of participation" - get involved, live in the present.  
Proactively look for new activity.  Guilt and shame do not motivate, so learn from your setbacks, correct your actions, and give it another try. Always strive to work toward something measurable.  
Write it down - every day if possible, so that you can see that measure of success.