CHALLENGES AND HELPERS

Finding strategies to take advantage of helpers and cutting challenges down to size will help to reduce stress in our lives.
Using the action plan can be helpful in identifying problems and working towards a solution. Take a moment to think about the things that prevent you from being more active and eating better. What could help?

These are known as CHALLENGES and HELPERS.

Challenges: Things that get in the way of doing the things we want to do.

Helpers: Things that help us do the things we want to do.

Becoming aware of your challenges is the first step.
Once you know what they are, you can try to find ways to get around them

CHALLENGES	HELPERS
Bad Weather	Go to the mall and walk. Walk up and down the stairs for 10-15 minutes. Try an exercise video at home. Turn on music and just dance around.
I don’t like many vegetables	Eat more of the vegetables I do like. Use more vegetables and less meat in mixed dishes. Try different low-fat seasonings on vegetables. Eat raw instead of cooked vegetables and dip in low-fat dressing.

List two examples of challenges that you face.
1.
2.
Can you think of helpers for these challenges?
Here is a list of possible helpers. What else can you think of?

Write your ideas in the boxes provided.
- Cooperative family members.
- Supportive friends.
- Your own positive attitude and ability to experiment.
- A work schedule that allows you to fit activity in.
- The convenience of places to be active, or get fresh healthy foods.
- How wearing your sneakers on the way to work makes you want to walk farther.
- How joining a group has motivated you because you’ve met others on the same journey to their best bodies.
- How keeping your sneakers and water bottle by the front door reminds you to exercise. How keeping a bowl of fresh fruit on the counter reminds you to eat more fruit.
- How keeping bottled water in the fridge helps you drink more water and less soda.
Idea 1.
Idea 2.
Idea 3.
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Here are some possible helpers for some common challenges:

1. Challenge: I’m too tired.

Helper:

By building a few simple activities into your daily life, such as a 10-minute walk or a mid-morning stretch break, you may find that you not only feel more energized but are better able to relax after a hard day at work.
Often it is those times when you are most busy, stressed or tired, that physical activity can give you the lift you need.

2. Challenge: I already get enough exercise at work.

Helper:

Some people are active at work but not active enough to gain maximum health benefits.
All activity is good but only when you feel warmer and breathe more heavily than usual are you exerting yourself at a level that can improve your health most.

3. Challenge: It’s too much effort to redo my hair.

Helper : Some African American women prefer not to “sweat” out their hairdo in exercise class or undoing it in the pool.
• Keep your hair and your health in perspective.

• High-maintenance hair may look good, but imagine how much better you would look (and feel) with regular physical activity.

• Get tips from books, magazines, and active black women to see what they do.

• Ask your stylist for a flattering low maintenance hairstyle that works for you.

4. Challenge: I don’t like physical activity.

Helper: If physical activity is something you have never really enjoyed ask yourself “why?” Has it ever been a part of your life? Are you embarrassed about your weight, your ability, or the way you look when you exercise?

• Begin slowly, be open to new experiences.

• Maintain a positive attitude. Try different activities until you find ones that you enjoy.

• There is something for everybody.

SisterTalk Workbook

Session 6: Challenge
Keepin’ It Real

CHALLENGES AND HELPERS