Plan for successful change!

By | April 20, 2013

Plan for successful change!

I wrote a blog post a few months ago on the Stages of Change.  I know, I know sounds like a very dry read and it might be however to make the decision to live a gluten free life for better health can be overwhelming in the beginning.  The most common thing people say to me is “what do you eat?”  Allow yourself to plan for successful change!  It might take some planning, implementing, more planning  to make the changes necessary to eliminate all wheat, grains and gluten from your diet!

So instead of becoming frustrated, see where you are now and then make your plan to succeed.  Be sure to read to the end as I am providing a link (affiliate) for the list of Foods that contain gluten list for your gluten free eating strategy.

 The stages of change

So yesterday I provided you with my story as I began to transform from an overweight young women to a young woman who was in shape.  It didn’t happen overnight and it wasn’t about motivation. I went through the stages of change.  Today I will go over the stages of change here and hopefully it will help you see where you are and how you can create successful change.


The Stages of Change

  • Stage One – Pre Contemplation – in this stage individuals are aware of the health benefits of physical activity and are thinking about a change, however they are not convinced.  For success it is vital to make people more aware of the positive consequences of activity.  Emphasize the benefits & help them overcome the road blocks.
  • Stage Two – Contemplation – Individuals are now aware of their lack of activity & are willing to acknowledge that they need to make a change.  At this stage it is important to support the good intentions by re-emphasizing the health benefits and help them find ways to move into action.
  • Stage Three – Preparation – This is the most important stage!  The planning stage is where individuals evaluate past experience, determine methods of becoming more active and develop an activity plan.  Taking the time to create a good plan that meets the needs of the individual.  This is the stage where people want to rush from idea to action with no plan for success.  A coach is a great resource for starting off correctly.
  • Stage Four – Action – Time to get started and get moving.  This can be the most difficult stage, getting started with a new program.  Once the individual gets started in the new activity on a regular basis it becomes a part of the new lifestyle change.  Remember to have fun at this stage.
  • Stage 5 – Maintenance – at this stage the plan has been implemented, it takes time to become a new behavior.  There is always the chance or risk of dropping out of the new behavior.  Be sure to keep your plan exciting, fun, and with variety.  Here is where goal setting , clarity of purpose and your WHY along with Rewarding your WINS will keep you on Track.

stages of change model illustration 2.jpg 327x280 6cd2cc11ae0ddacbc2bedd8f672c808c The stages of change

Going through the stages of change rarely follows a linear path from Stage one to Stage Five.  Many individuals get stuck in the early stages especially Stage Two.  In this stages of change model there can be relapses.  Often when an individual in struggling with weight reduction, or exercise.

It is important to realize these things so one doesn’t get discouraged or demoralized with the relapse.  Learning from these relapses can be a powerful learning experience to fully move toward a success in the goal.

Like I said in yesterdays post when I learned the stages of change it help me understand the process of change.  It helped me feel better about my successes and what appeared to be failures.  In fact they were not failures they were simply a chance to reassess my goals and continue on the journey of change.

Click on the picture to receive the list of foods that contain gluten.

Let me know if this info has value for you on your own journey in the stages of change.  Looking forward to reading your comments below.  If I can help be sure to let me know that as well.

Talk soon,

8 thoughts on “Plan for successful change!

  1. Oceana LeBlanc

    This was such a great resource for the stages of incorporating a new lifestyle habit! Thank you for breaking it down so well. Especially helpful to me is the step on keeping it fun. It’s so true that this is where I usually fall off the wagon.

    1. Wendy Bottrell Post author

      Fun is such an important aspect to success! Finding the fun and enjoyment in a lifestyle change will help to stay on course. Let me know if I can help. Wendy

  2. Kay Kauffman

    This was an interesting post. I’ve fallen off the exercise wagon more times than I can count – I know I should do it, but I just don’t enjoy it and the things I do enjoy are things I don’t have access to. There just aren’t enough hours in the day!

  3. Debra Moser

    Excellent blog Wendy, more specifically your explanation of the stages of change. What was your resource on this?

    1. Wendy Bottrell Post author

      Learning about the Stages of Change was a part of my Personal Training/Wellness Coaching education way back in 2001!

  4. Sheri Conaway

    Great post! I’ve been on this journey for a long time, falling off the track more often than not, but what I’ve recently learned from successes I’ve had with setting new habits is that a schedule is imperative. If you just say “Ok, I’m going to work out 3 days a week” but don’t put it on your calendar as actual days and events, you will quickly slip into the “I’ll do it tomorrow” syndrome and the habit doesn’t get formed. You’re very fortunate to have recognized that it truly is a process!

    1. Wendy Bottrell Post author

      Fantastic that you have found your solution for successful change! Way to go. If I can help let me know. Best Regards, Wendy

  5. Joy Healey

    Hi Wendy

    Great post and helpful explanation. When I was training we had to follow each eating plan we were likely to recommend to clients for three weeks, and I know I found the gluten free regime the most challenging, so well done for incorporating it successfully.


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