H1 — What’s a Rich Text element?

At vero eos et accusamus et iusto odio dignissimos ducimus qui blanditiis praesentium voluptatum deleniti atque corrupti quos dolores et quas molestias excepturi sint occaecati cupiditate non provident, similique sunt in culpa qui officia deserunt mollitia animi, id est laborum et dolorum fuga. Et harum quidem rerum facilis est et expedita distinctio. Nam libero tempore, cum soluta nobis est eligendi optio cumque nihil impedit quo minus id quod maxime placeat facere possimus, omnis voluptas assumenda est, omnis dolor repellendus. Temporibus autem quibusdam et aut officiis debitis aut rerum necessitatibus saepe eveniet ut et voluptates repudiandae sint et molestiae non recusandae. Itaque earum rerum hic tenetur a sapiente delectus, ut aut reiciendis voluptatibus maiores alias consequatur aut perferendis doloribus asperiores repellat.

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

At vero eos et accusamus et iusto odio dignissimos ducimus qui blanditiis praesentium voluptatum deleniti atque corrupti quos dolores et quas molestias excepturi sint occaecati cupiditate non provident, similique sunt in culpa qui officia deserunt mollitia animi, id est laborum et dolorum fuga. Et harum quidem rerum facilis est et expedita distinctio. Nam libero tempore, cum soluta nobis est eligendi optio cumque nihil impedit quo minus id quod maxime placeat facere possimus, omnis voluptas assumenda est, omnis dolor repellendus. Temporibus autem quibusdam et aut officiis debitis aut rerum necessitatibus saepe eveniet ut et voluptates repudiandae sint et molestiae non recusandae. Itaque earum rerum hic tenetur a sapiente delectus, ut aut reiciendis voluptatibus maiores alias consequatur aut perferendis doloribus asperiores repellat.

H1 — How to customize formatting for each rich text

H2 — Bullet Lists

At vero eos et accusamus et iusto odio dignissimos ducimus qui blanditiis praesentium voluptatum deleniti atque corrupti quos dolores et quas molestias excepturi sint occaecati cupiditate non provident, similique sunt in culpa qui officia deserunt mollitia animi, id est laborum et dolorum fuga. Et harum quidem rerum facilis est et expedita distinctio. Nam libero tempore, cum soluta nobis est eligendi optio cumque nihil impedit quo minus id quod maxime placeat facere possimus, omnis voluptas assumenda est, omnis dolor repellendus. Temporibus autem quibusdam et aut officiis debitis aut rerum necessitatibus saepe eveniet ut et voluptates repudiandae sint et molestiae non recusandae. Itaque earum rerum hic tenetur a sapiente delectus, ut aut reiciendis voluptatibus maiores alias consequatur aut perferendis doloribus asperiores repellat.

At vero eos et accusamus et iusto odio dignissimos ducimus qui blanditiis praesentium voluptatum deleniti atque corrupti quos dolores et quas molestias excepturi sint occaecati cupiditate non provident, similique sunt in culpa qui officia deserunt mollitia animi, id est laborum et dolorum fuga. Et harum quidem rerum facilis est et expedita distinctio. Nam libero tempore, cum soluta nobis est eligendi optio cumque nihil impedit quo minus id quod maxime placeat facere possimus, omnis voluptas assumenda est, omnis dolor repellendus. Temporibus autem quibusdam et aut officiis debitis aut rerum necessitatibus saepe eveniet ut et voluptates repudiandae sint et molestiae non recusandae. Itaque earum rerum hic tenetur a sapiente delectus, ut aut reiciendis voluptatibus maiores alias consequatur aut perferendis doloribus asperiores repellat.

H2 — Numbered Lists

At vero eos et accusamus et iusto odio dignissimos ducimus qui blanditiis praesentium voluptatum deleniti atque corrupti quos dolores et quas molestias excepturi sint occaecati cupiditate non provident, similique sunt in culpa qui officia deserunt mollitia animi, id est laborum et dolorum fuga. Et harum quidem rerum facilis est et expedita distinctio. Nam libero tempore, cum soluta nobis est eligendi optio cumque nihil impedit quo minus id quod maxime placeat facere possimus, omnis voluptas assumenda est, omnis dolor repellendus. Temporibus autem quibusdam et aut officiis debitis aut rerum necessitatibus saepe eveniet ut et voluptates repudiandae sint et molestiae non recusandae. Itaque earum rerum hic tenetur a sapiente delectus, ut aut reiciendis voluptatibus maiores alias consequatur aut perferendis doloribus asperiores repellat.
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Heres a link

Introduction

Welcome to Relapse Prevention! We are so excited for you as you enter the next phase of your health and wellness journey.  

 This page has been created to help guide you by both reviewing some of the skills you’ve learned and, hopefully, to help you gain some new ones. Similar to your experiments, we plan to update and change this page as we learn what’s helpful and what isn’t. So please feel free to let us know how we’re doing and what we can do to make this page better for you.

The Basics

Have you ever heard of Cognitive Behavior Therapy (CBT)? To put it simply, CBT is an evidence based form of psychotherapy that helps individuals identify and achieve goals that are most important to them and learn how to overcome obstacles that get in the way.  One of the first steps in CBT is helping clients figure out what they most want from life and learning how to move toward achieving their vision. Starting to sound familiar?  

Whether you know this or not, over the course of the our 12 Week program in addition to helping you learn about food and nutrition, we’ve also been providing you with tools built around the CBT model (I bet this is how Mr. Miyagi felt in the Karate Kid right after he showed Daniel that he wasn’t just teaching him how to paint).

While learning about nutrition such as macros, measurements, and hidden calories is important, learning the skills to help change your thinking and behavior is often the difference between lasting change and falling back into old habits. Of course, this isn’t just our opinion.  There are over 2,000 independent studies that support the effectiveness of the CBT framework for behavioral change

Relapse Prevention has been scientifically designed to help you leverage the CBT tools that you’ve started to develop so that you can achieve permanent change.

Your Vision: AKA What’s Your Why

Everyone has a different reason for starting our program.  Maybe you want to dance at your grandchild’s wedding, or hike Mount Kilimanjaro with your spouse, or feel comfortable wearing a bathing suit on the beach. Understanding how to identify and calibrate your vision can be the difference between getting that extra bit of motivation when you need it most and letting things slide because your vision isn’t properly aligned with your values. 

Here’s a brief clip of the NFL player, Christian Kirksey, talking about his why. Notice the emotion when he speaks, the energy when he talks about how he uses his vision.  

Your vision helps to uncover the emotional component of the behaviour change process, reminding you of what is most important to you. As you experiment with new health habits and behaviours beyond the 12 Week Program, your vision will  continue to guide you. Using your vision as a focal point helps to ensure that every component of your journey is aligned with your “why”.

 As you enter the next phase of your health journey, we encourage you to take another look at your vision to make sure it still fits.  Perhaps your current vision continues to give you that excited spark, reminding you of why this health journey is so important to you. If so, we are thrilled to hear that it continues to resonate so strongly with you!

That being said, we understand that life can evolve and change over time and with it, so do our values and motivations.  As such,  your vision may benefit from a little tweaking as you enter this next phase.

How to set a vision

When setting your vision, it is important to distinguish between the outcomes of better health and the emotional reasons as to why improving your health is important. Here’s an example:

Sally loves to travel.  Upon graduation from University she backpacked extensively through Europe. Every year Sally and her husband would plan a trip with a focus on exploration and new adventures. Over the years Sally’s life got increasingly busy as she divided her focus between her family and work. Last year Sally developed type 2 diabetes.  

Sally’s youngest child is now heading off to University and Sally and her husband would love to resume their  travels.  Unfortunately, Sally recently discovered that her ability to get travel insurance has become much more difficult as a result of her diabetes. 

Which vision do you think would be more motivational for Sally?

Sally Vision a): I want to keep my blood sugar within a normal range

Sally Vision b): To go hiking in Costa Rica

Identifying Your Vision

The purpose of your vision is to remind you why you are making changes.  To push you when things require a little bit more effort than you think you have in you. The power of your vision comes from tying it to your emotions, which usually requires a little bit of practice, but we promise it will get easier over time.

 Here are a few helpful questions and tools to help uncover and/or rediscover why continuing to make this commitment to yourself and your health is so important to you.

  1. Think about your values. Sometimes if we’re having trouble figuring out how to make our vision more powerful, taking a step back to think about our values can help.   Values are who we want to be and what we want our lives to be about. This shouldn’t be confused with our goals. When we recognize our values, we are able move our lives in meaningful directions, even in the face of difficult or painful experiences. And just like your vision, values are very individual. They are not based around what others expect of us, or what we think we should be doing. We choose our own values.  Here’s a great resource to help you.  You can skip right to page 22 & 23 for some common values to help get you started, but feel free to go through the entire workbook if you think it would be helpful.
  1. Why is it important for you to continue feeling in control of your health? Is this something you’ve achieved in the past? And if so, how did it feel?
  1. Create a list of all the outcomes you would like to achieve in this next phase of your health journey. When setting your vision, be sure to distinguish between the outcomes of better health and why improving your health is important. Once you’ve identified your desired outcomes, ask yourself why achieving these outcomes is so important to you? How will you feel once you’ve achieved them?
  1. Who and/or what is motivating you to continue striving to be your best self? Do you think this might be something important to include in your vision?

Tip-Usually you need to ask yourself “but why” at least three times before you’ll find your true motivation. Try to be like a small child constantly asking, “why”, until you can’t go any further. Using the example of Sally again:  I want to get my blood sugars under control -but why-I want to be able to get insurance-but why-I want to travel-but why-I really want to see Costa Rica and experience another adventure-Vision:  Adventures in Costa Rica.

Generating Hypotheses & Creating Experiments

At Constant Health, and in CBT,  we think of behaviour change through the lens of a scientist. We come up with a hypothesis about how we might solve a problem, we generate an experiment to test our hypothesis, and we gather data to fine tune the hypothesis until we can figure out what behaviours are sustainable to help us achieve our vision.  

The easiest way to start thinking about creating a hypothesis, is by trying to figure out what single problem we’re trying to solve with a single action. It is helpful to measure one variable at a time so that we can figure out what are the most useful components. Try to write the hypothesis as an if/then statement. E.g.  If I eat more protein at breakfast, then I’ll be less hungry and will order the salad at lunch instead of fries.   If multiple actions are required, then it’s best to break it down into smaller chunks.   

Once you’ve figured out what your hypothesis is, the next step is to prove or disprove your assumption by running a few experiments. Taking on the role of a team of scientists, together with your dietitian and health coach you have set experiments throughout the first 12 weeks of the Constant Health program. Throughout this process you’ve collected some incredibly important data that has helped you to better understand what nutrition and health behaviours will bring you closer to your vision. During your time in the program, you’ve learned that the best part about collecting data is that even when something didn’t quite stick or wasn’t fitting well into your day-to-day life, you were able to learn from the process. Just as data helps scientists to better shape future hypotheses and experiments, your data will help to guide you as you continue working towards your vision. This perspective reminds us to stay curious (instead of being judgmental) and to remember the important role data collection and observations play in health behaviour change. 

So now that we’ve reviewed the process of generating hypotheses and setting up experiments, it’s YOUR TURN to take the lead. It’s time to use the new skills you’ve learned as you continue to explore your health and navigate your way to your best self. Within the Constant Health app, you will now have the ability to create and edit your own experiments as well as to include the hypotheses that accompany these experiments. 

Introduction

Welcome to Relapse Prevention! We are so excited for you as you enter the next phase of your health and wellness journey.  

 This page has been created to help guide you by both reviewing some of the skills you’ve learned and, hopefully, to help you gain some new ones. Similar to your experiments, we plan to update and change this page as we learn what’s helpful and what isn’t. So please feel free to let us know how we’re doing and what we can do to make this page better for you.

The Basics

Have you ever heard of Cognitive Behavior Therapy (CBT)? To put it simply, CBT is an evidence based form of psychotherapy that helps individuals identify and achieve goals that are most important to them and learn how to overcome obstacles that get in the way.  One of the first steps in CBT is helping clients figure out what they most want from life and learning how to move toward achieving their vision. Starting to sound familiar?  

Whether you know this or not, over the course of the our 12 Week program in addition to helping you learn about food and nutrition, we’ve also been providing you with tools built around the CBT model (I bet this is how Mr. Miyagi felt in the Karate Kid right after he showed Daniel that he wasn’t just teaching him how to paint).

While learning about nutrition such as macros, measurements, and hidden calories is important, learning the skills to help change your thinking and behavior is often the difference between lasting change and falling back into old habits. Of course, this isn’t just our opinion.  There are over 2,000 independent studies that support the effectiveness of the CBT framework for behavioral change

Relapse Prevention has been scientifically designed to help you leverage the CBT tools that you’ve started to develop so that you can achieve permanent change.

Your Vision: AKA What’s Your Why

Everyone has a different reason for starting our program.  Maybe you want to dance at your grandchild’s wedding, or hike Mount Kilimanjaro with your spouse, or feel comfortable wearing a bathing suit on the beach. Understanding how to identify and calibrate your vision can be the difference between getting that extra bit of motivation when you need it most and letting things slide because your vision isn’t properly aligned with your values. 

Here’s a brief clip of the NFL player, Christian Kirksey, talking about his why. Notice the emotion when he speaks, the energy when he talks about how he uses his vision.  

Your vision helps to uncover the emotional component of the behaviour change process, reminding you of what is most important to you. As you experiment with new health habits and behaviours beyond the 12 Week Program, your vision will  continue to guide you. Using your vision as a focal point helps to ensure that every component of your journey is aligned with your “why”.

 As you enter the next phase of your health journey, we encourage you to take another look at your vision to make sure it still fits.  Perhaps your current vision continues to give you that excited spark, reminding you of why this health journey is so important to you. If so, we are thrilled to hear that it continues to resonate so strongly with you!

That being said, we understand that life can evolve and change over time and with it, so do our values and motivations.  As such,  your vision may benefit from a little tweaking as you enter this next phase.

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How to set a vision

When setting your vision, it is important to distinguish between the outcomes of better health and the emotional reasons as to why improving your health is important. Here’s an example:

Sally loves to travel.  Upon graduation from University she backpacked extensively through Europe. Every year Sally and her husband would plan a trip with a focus on exploration and new adventures. Over the years Sally’s life got increasingly busy as she divided her focus between her family and work. Last year Sally developed type 2 diabetes.  

Sally’s youngest child is now heading off to University and Sally and her husband would love to resume their  travels.  Unfortunately, Sally recently discovered that her ability to get travel insurance has become much more difficult as a result of her diabetes. 

Which vision do you think would be more motivational for Sally?

Sally Vision a): I want to keep my blood sugar within a normal range

Sally Vision b): To go hiking in Costa Rica

Identifying Your Vision

The purpose of your vision is to remind you why you are making changes.  To push you when things require a little bit more effort than you think you have in you. The power of your vision comes from tying it to your emotions, which usually requires a little bit of practice, but we promise it will get easier over time.

 Here are a few helpful questions and tools to help uncover and/or rediscover why continuing to make this commitment to yourself and your health is so important to you.

  1. Think about your values. Sometimes if we’re having trouble figuring out how to make our vision more powerful, taking a step back to think about our values can help.   Values are who we want to be and what we want our lives to be about. This shouldn’t be confused with our goals. When we recognize our values, we are able move our lives in meaningful directions, even in the face of difficult or painful experiences. And just like your vision, values are very individual. They are not based around what others expect of us, or what we think we should be doing. We choose our own values.  Here’s a great resource to help you.  You can skip right to page 22 & 23 for some common values to help get you started, but feel free to go through the entire workbook if you think it would be helpful.
  1. Why is it important for you to continue feeling in control of your health? Is this something you’ve achieved in the past? And if so, how did it feel?
  1. Create a list of all the outcomes you would like to achieve in this next phase of your health journey. When setting your vision, be sure to distinguish between the outcomes of better health and why improving your health is important. Once you’ve identified your desired outcomes, ask yourself why achieving these outcomes is so important to you? How will you feel once you’ve achieved them?
  1. Who and/or what is motivating you to continue striving to be your best self? Do you think this might be something important to include in your vision?

Tip-Usually you need to ask yourself “but why” at least three times before you’ll find your true motivation. Try to be like a small child constantly asking, “why”, until you can’t go any further. Using the example of Sally again:  I want to get my blood sugars under control -but why-I want to be able to get insurance-but why-I want to travel-but why-I really want to see Costa Rica and experience another adventure-Vision:  Adventures in Costa Rica.

Generating Hypotheses & Creating Experiments

At Constant Health, and in CBT,  we think of behaviour change through the lens of a scientist. We come up with a hypothesis about how we might solve a problem, we generate an experiment to test our hypothesis, and we gather data to fine tune the hypothesis until we can figure out what behaviours are sustainable to help us achieve our vision.  

The easiest way to start thinking about creating a hypothesis, is by trying to figure out what single problem we’re trying to solve with a single action. It is helpful to measure one variable at a time so that we can figure out what are the most useful components. Try to write the hypothesis as an if/then statement. E.g.  If I eat more protein at breakfast, then I’ll be less hungry and will order the salad at lunch instead of fries.   If multiple actions are required, then it’s best to break it down into smaller chunks.   

Once you’ve figured out what your hypothesis is, the next step is to prove or disprove your assumption by running a few experiments. Taking on the role of a team of scientists, together with your dietitian and health coach you have set experiments throughout the first 12 weeks of the Constant Health program. Throughout this process you’ve collected some incredibly important data that has helped you to better understand what nutrition and health behaviours will bring you closer to your vision. During your time in the program, you’ve learned that the best part about collecting data is that even when something didn’t quite stick or wasn’t fitting well into your day-to-day life, you were able to learn from the process. Just as data helps scientists to better shape future hypotheses and experiments, your data will help to guide you as you continue working towards your vision. This perspective reminds us to stay curious (instead of being judgmental) and to remember the important role data collection and observations play in health behaviour change. 

So now that we’ve reviewed the process of generating hypotheses and setting up experiments, it’s YOUR TURN to take the lead. It’s time to use the new skills you’ve learned as you continue to explore your health and navigate your way to your best self. Within the Constant Health app, you will now have the ability to create and edit your own experiments as well as to include the hypotheses that accompany these experiments.