Week 4: Dr. Kelly Traver’s Life-Changing 12-Week Program

This is the fourth week of a 12-week program where we will adapt the principles outlined in Dr. Kelly Traver’s life-changing book, “The Program.” Those of you who are learning about this program are welcome to join. As a participant in this 12-week program, you will be expected to contribute as follows:

1. Show up and comment weekly.
2. Undertake the weekly exercises and report on your efforts. 
3. Playfully and enthusiastically encourage others who comment.

This week’s chapter on maximizing energy is jam-packed with practical strategies. Here are the highlights of week 4:

Maximizing Energy Is Every Body’s Business

According to Dr. Traver, fatigue is a chronic problem for many individuals, and an underlying condition, such as diabetes, anemia or an infection, could be the cause. But if tests show no medical cause, Dr. Traver suggests we answer five questions to identify the source of our fatigue:

1. Are we trying to do too much?
2. Are we eating right?
3. Are we getting enough sleep?
4. Are we feeling depressed, stressed or anxious?
5. Are we suffering from chronic inflammation?

Dr. Traver suggests specific strategies for maximizing energy: cut back on commitments, exercise daily, keep your weight in the normal range, eat healthful foods that fight inflammation, get adequate rest and pay attention to your own daily natural biorhythms.

Dr. Traver also provides a list of 20 proven weight-loss strategies (pages 128-132) that range from eating breakfast to practicing portion control and gives suggestions on how to modify recipes to shave calories. And she encourages readers to build muscle and core strength to boost metabolism.

Here are this week’s homework assignments:

Exercise 1: Pick One or Two Weight-Loss Strategies to Try

Review the 20 weight-loss strategies that Dr. Traver recommends. You may already be practicing some of the strategies, so pick one or two new ones that you are willing to experiment with. During the week, practice these strategies and see if you can make them work for you. Once the practices become habitual, add others to your list.

Exercise 2: Take Some Time for Self-Reflection

According to Dr. Traver, each of us possesses a believing brain. Our believing brain listens to the stories we tell ourselves and turns them into reality. As Henry Ford said, “If you think you can do a thing or think you can’t do a thing, you’re right.”

What stories do you tell yourself? Are they negative stories? Do you view yourself as undisciplined? Then notice areas of your life where you exercise discipline so you can begin to alter the story you tell yourself into a more positive one. Do you view yourself as clumsy and lacking in athletic skills? Then notice the motor skills you have mastered, whether they involve something as simple as folding laundry or as complex as dancing.

When you change the stories you tell yourself about yourself, your believing brain will begin to change your behavior. So your exercise this week is to notice a negative story you tell yourself and replace it with a positive one.

Exercise 3: Do Your Homework and Show Up

Review last week’s goals and decide on this week’s short-term goals. Leave a comment with your long-term and short-term goals in response to this blog post.

I look forward to reading this week’s comments from readers who are participating in this 12-week program.

Comments

[Carole]

Yes. If you complete the exercise, please share your results, if you're willing.

[cilt kremleri]

So your exercise this week is to notice a negative story you tell yourself and replace it with a positive one.