goals for the third evening  review last week’s intentions  autogenics: limb warmth & link to implementation intentions  exercise: continue with stamina and add strength sequence too  diet: continue with fruit & veg; quiz; balanced intake; consider fats, grains, sugars, etc  specific intentions for this week

1 st four sessions: progress so far?  autogenic training  physical exercise  diet  weight  motivation  self-determination  goal setting  stages of change last week’s pair exercise: how did the intentions go and any lessons for this week’s intentions?

stamina & now strength focus too  reviewing & extending stamina challenges – quantity, skills, variety, sociability, etc  appreciating/understanding strength focus  working the major muscle groups – arms, chest, back, stomach, hips and legs  sports council handout & various books

diet: fruit & veg; overall balance  reviewing & extending fruit & veg intentions – quantity, variety, colours, enjoyment  the ‘health scotland’ quiz: starches (whole grains), meat & fish, dairy, fats, sugars  diet intentions for this week – what do you want to do & how will you monitor it?

the learning circle of experience genuine, personal experience observation and reflection time testing implications in new situations forming ideas & generalizations Kurt Lewin’s model of experiential learning note the particular importance of here-and-now concrete experience in generating and testing out ideas, and also the importance of the feedback loop in checking whether one is really on track; ineffectiveness is often due to an imbalance between active experience and reflective observation

intentions for this coming week  time for personal reflection and writing  your intentions for stamina & strength  your intentions for fruit & veg, for issues emerging from the quiz, and generally  … and for autogenics – the warmth focus, mini-exercises, & implementation intentions