In this process, a healthy behaviour is substituted for a problem behaviour. Countering is critical at changing behaviour during the action and maintenance stages. Unhealthy behaviours are replaced with new healthy ones. For example, exercise can be used to counter sedentary living, smoking, stress, or overeating. Self re-evaluation Monitoring People tend to repeat behaviours that are rewarded and disregard those that are not rewarded. Rewarding oneself or being rewarded by others is a powerful tool during the process of change in all stages. If you have successfully cut down your fat intake during the week, reward yourself by going to a show or buying a new pair of shoes. Do not reinforce yourself with destructive behaviours such as eating a high-fat dinner. If you failed to implement a new behaviour or change, you may want to put off buying those new shoes you have planned for that week. When a positive behaviour becomes habitual, give yourself an even better reward. Treat yourself to a weekend away from home. Countering In environmental control, the person restructures the physical surroundings to avoid problem behaviours and decrease temptations. If you don’t buy alcohol, you can’t drink any. If you shop on a full stomach, you can reduce impulse buying of junk food. Similarly, you can create an environment where exception becomes the norm and then the norm can flourish. Instead of bringing home cookies and chocolates for snacks, bring fruits. Place notes to yourself on the refrigerator to avoid unnecessary snacking. Place mints or gum where you used to place cigarettes. Post notes around the house to remind you of your exercise time. Leave exercise shoes and clothing by the entry way so they are visible as you walk into your home. Put an electronic timer on the television so it can shut off at an exact time. All these tactics will be helpful throughout the action, maintenance and termination/adoption stages. Continuous behaviour monitoring increases awareness of the desired outcome. Sometimes this process in itself is enough to cause change. For example, keeping track of daily food intake reveals sources of fat in the diet. This can help you gradually cut down or completely eliminate high-fat foods. If the goal is to increase daily intake of fruits and vegetables, keeping track of the number of servings consumed each day raises awareness and may help increase intake. Environmental control People respond more effectively to change according to the stage of change they have reached at any given time. Thus, applying specific processes at each stage of change enhances the likelihood of changing the behaviour. Previously, the transtheoretical model of stages of change (precontemplation, contemplation, preparation, action, maintenance, termination/adoption and relapse) was highlighted. Last week’s article highlighted some of the most common processes of change (consciousness-raising, social liberation, self-analysis, emotional arousal, positive outlook, commitment, behaviour analysis and goal setting) that will help individuals to develop their own personal plan of change. We continue this week with the remaining processes. Individuals analyse their feelings about a problem behaviour. The pros or cons or advantages and disadvantages of a certain behaviour can be re-evaluated at this time. For example, you may decide that strength training may help you tone up and boost your metabolism. But implementing this change may require you to stop watching an hour of television three times per week. You may also visualise what it would be like if you were successful at changing. Surrounding yourself with people who will work towards a common goal with you or those who care about you and will encourage you along the way will be helpful during the action, maintenance and termination/adoption stages. Attempting to quit smoking may be easier when the person is around others who are trying as well. The person could also get help from friends who have quit already. Losing weight is difficult if meal planning and cooking is shared with roommates who enjoy foods that are high in fat and sweets. It can be even worse if the roommates also have a weight problem and do not desire to lose weight. Peer support is a strong incentive for behavioural change. The individual should avoid people who will not be supportive. Friends who have no desire to quit smoking or lose weight may tempt one to smoke or overeat and encourage relapse into unwanted behaviour. Rewards Helping relationships
CONFIDENT PLAYER “I wouldn’t say I am unstoppable. I just play with confidence and believe in God,” he said. St George’s were behind from the very first minute, on the very first attack when Collins turned home Jevaun Ennis’ shot from three yards. St George’s controlled the game afterwards and were level on 20 minutes when Shelton’s cross turned shot, hitting the post before going in. Although St George’s continue to give up goals, winning coach Neville Bell is not too concerned. “Just before the game, we lost our centre-half, Akeem Prawl, so we had to put (Stephen) Gilzene at centre-half, and he never played there before. They caught us very early, but I know once this team settled down, we would do well,” he said. Glenmuir’s coach Jackie Walters said St George’s top players were difficult to contain. “St George’s have some quality individuals, and when you play against quality individuals, you are going to have a hard time,” he said. The semi-finals of the ISSA-FLOW Super Cup will be an all-Manning affair. Manning Cup teams outclassed their daCosta Cup rivals in quarter-final matches played at Sabina Park and the National Stadium yesterday. At the National Stadium, St Jago first eased past St Elizabeth Technical 2-0 before last year’s Super Cup champions Jamaica College beat Excelsior, also 2-0, in a clash of Manning Cup teams. St George’s College outscored Glenmuir High 3-2 in the first quarter-final at Sabina Park, then Wolmer’s Boys clipped defending daCosta Cup champions Clarendon College 1-0. The Sabina opener was a thriller. St George’s star player Alex Marshall decided the contest in the 80th minute with his 17th goal of the season. Glenmuir’s Onendo Collins netted the quickest ever goal in the tournament after 31 seconds. However, Akeem Shelton restored parity on 20 minutes for St George’s, and Shevon Stewart fired the North Street school in front in the 45th minute. Leroy Bryant equalised for Glenmuir immediately after the break. Marshall, who grabbed the winner from 25 yards, was pleased with his contribution. “It’s a wonderful feeling (scoring the winner). My team depends on me, and I always keep that in the back of my head and go out and do it for them,” he told The Sunday Gleaner. Opposing defenders have found Marshall’s skill and trickery too much, and he is hoping he can continue to deliver.
One-Mile Females 10 and Under1 Danee Charles (Liguanea Prep) 7:502 Markiha Bryan (Special Olympics) 8:393 Shantoya Ryan (Special Olympics) 10:44One-Mile Males 10 and Under1 Aaron Henry (Liguanea Prep) 7:452. Kalel Casserly (St Hugh’s Prep) 8:143. Karl Wolfe (Special Olympics) 9:32One-Mile Females 11-121 Tashana Thomas (Camperdown ) 5:142 Melia Davis (Wolmer’s Girls) 5:543 Shante Myrie (Wolmer’s Girls) 5:54One-Mile Males 11-121 Mitri Moore (AISK) 4:572 Tajah Taffe (KC) 4:573 Kabeal Duncan (JC) 4:57Two-Mile Females1 Lian Sharpe (St Andrew) 6:152 Ikeda Stewart 6:283 Ristana Facey 6:30Two-Mile Males1 Danvare Robinson (KC) 5:112 Kristoffe Darby (KC) 5:133 Leron Bowden (KC) 5:19. LENFORD Adams and Samantha James ruled supreme, capturing the respective male and female titles at yesterday’s 28th staging of the Hugo Chambers Memorial 5K Road Race, which started at the United States Embassy and ended at Jamaica College (JC).Running attached, Adams clocked 16 minutes, 18 seconds for top spot among the men, as Garfield Gordon of Mavis Bank High finished second in 16:19, with third going to Kingston College schoolboy, Shane Buchanan, in 16 minutes, 32 seconds.James, formerly of the University of Technology (UTech) and who now attends The Mico University College, had an easy win among the females where she stopped the clock at 18 minutes, 37 seconds. Mavis Bank High School duo of Crystal Brown (21:04) and Shantai Chamberlain (21:35) finished second and third, respectively.Both winners were pleased with their success a 5K event.”It was not a hard race despite the rain. The heavy shower throughout the race did not affect me and I was able to pull through despite good competition from Gordon, who is very regular in these races,” said Adams, a past student of Claude McKay High.According to James, it was part of her early season training regimen.”For me it was a part of my training and it was quite easy for me. The only problem I had was water splashing up in my face due to the heavy shower before and during the race,” she admitted.Meet organiser Ian Forbes was very pleased with the turnout.”The objective for this year’s staging was once again met as all four races went through okay. The turnout was very good despite the rain. The main event was a bit challenging due to the heavy showers earlier, but this also helped with the cool conditions,” observed Forbes.”It is one of the longest road races in Jamaica and the resources from this event goes back into the sports programme at Jamaica College,” he noted.Other Results (top three)
EMAILS REFERRED TO BOARD LONDON (AP): The director of IAAF President Sebastian Coe’s office temporarily stepped down yesterday pending an ethics investigation into emails linked to Russian doping cases. Emails sent by Nick Davies, leaked to a French newspaper and published this week, indicated that he tried to delay public identification of alleged Russian drug cheats before the 2013 World Championships in Moscow. “I have decided to step aside from my role with the IAAF until such time as the ethics board is able to review the matter properly and decide if I am responsible for any breach of the IAAF code of ethics,” Davies said in a statement. Davies was IAAF communications director at the time under Lamine Diack, who was succeeded by Coe as president in August. The French criminal case against Diack deepened this week, with magistrates filing new, tougher corruption charges against him in connection with cover-ups of Russian doping. French prosecutors also suspect Diack’s son, Papa Massata Diack, a former IAAF marketing consultant, played an active role in an alleged “system of corruption” that sought to blackmail athletes, with demands of money to hush-up suspected doping. Davies is reported to have sent an email to Papa Massata Diack in 2013 asking what “Russian ‘skeleton’ we have still in the cupboard regarding doping” and suggesting using the marketing company chaired by Coe – then IAAF vice-president – to lead an “unofficial PR campaign” to “avoid international media scandals” related to the Moscow championships. If Russian athletes guilty of doping were not competing in Moscow, “then we might as well wait until the event is over to announce them”, Davies wrote in the email, which was published on Monday by Le Monde. After promoting Davies to run his office at the IAAF in September, Coe is now losing one of his closest aides just as he tries to clean up the scandal-tainted governing body. “In order to demonstrate that I am willing to have all allegations of unethical behaviour on my part in 2013 properly and fairly investigated, I have referred my emails to Papa Massata Diack in 2013, my statements and the circumstances of the emails to the IAAF ethics board,” Davies said in yesterday’s statement. Davies has suggested that emails reflected his job “to manage and promote the reputation of the IAAF”. Russia’s athletics federation was suspended by the IAAF after a World Anti-Doping Agency independent commission found evidence of systemic doping and cover-ups. Lamine Diack is now accused of “active corruption”, which generally involves offering money or other promises in exchange for violating a rule, an official with the Paris financial prosecutor’s office said yesterday. Diack was previously accused of “passive corruption”, on suspicion he took around €1 million (US$1.1 million) to cover up positive drug tests by Russian athletes. The official told the Associated Press the new preliminary charges center on suspicions that Diack bribed Gabriel Dolle, the former IAAF anti-doping chief who was also under investigation, to delay reporting of violations by Russian athletes. The preliminary charges allow magistrates more time to investigate before deciding whether to file formal charges and whether to send a case to trial. Diack, an 82-year-old former long jumper, is free on bail pending further investigation, but barred from leaving France.
A year ago, Kingston College’s Akeem Bloomfield had track and field fans talking for a long time after a superb performance at the ISSA/GraceKennedy Boys and Girls Athletics Championships, where he became the first schoolboy locally to go sub 45 seconds in the 400m.Bloomfield broke Davian Clarke’s long standing national junior record of 45.21 seconds with an excellent winning time of 44.93 seconds to take the Class 1 event.After winning the Under 20 one-lap event at the Carifta Games his season ended at the Penn Relays, where he had a leg injury, running the second leg of the 4×100 metres for his team.Since then he has not competed despite being listed to do so at several development meets this season. Come today, the lanky sprinter will make his first appearance as he is down to compete at the Carifta Trials as he aims to defend his regional 400m title.”Caution is my main concern when I compete as I just want to finish my event healthy,” said Bloomfield, who stated that he will be competing in the 400m and may possibly do the 200m.”The only thing I am worried about now is getting through the trials injury free and just to give a good performance,” he continued.Asked about his expectation for his first outing this season his reply was “I haven’t set any expectation for myself as I just want to complete my event healthy.””The trials at time tends to be hotter than the competition itself as all I can say there is good competition out there and I just have to bring out my best,” he added.
Veteran football coach Geoffrey Maxwell is no longer in charge of Haile Selassie High School’s Manning Cup team. Maxwell parted ways with Haile Selassie after he met with the school’s principal, Lorenzo Ellis, yesterday morning. “I don’t want to say anything. I don’t want to comment on the situation, but I am no longer with Haile Selassie. I met with the principal and a decision was taken,” Maxwell, who was hired as Haile Selassie’s coach during the summer, told The Gleaner. However, efforts to contact Haile Selassie principal’s Ellis, on several occasions, proved futile as his mobile number went unanswered. Maxwell dismissed reports that he had been working with Dinthill Technical High in the daCosta Cup competition. “I am not at Dinthill. I went to a football game that Dinthill was playing last weekend and was standing near the bench. They (Dinthill) had about three coaches there giving instructions,” Maxwell said. Maxwell started well at Haile Selassie as the team won nine of 10 Group D preliminary-round matches and lost the other to finish on 27 points in first position. That allowed them passage to the ISSA-FLOW Manning Cup second round, the prestigious FLOW Super Cup competition for the first time, and the Walker Cup knockout competition. However, things went sour when Maxwell accused persons of interfering with the team following a 2-0 loss to Jamaica College in the Walker Cup semi-final match on October 18. Haile Selassie were also eliminated from the FLOW Super Cup when they went down 3-0 to Rusea’s High last Saturday at the Montego Bay Sports Complex in Catherine Hall. Maxwell also spent time at Hydel, and during that period, he guided the St Catherine school to a historic appearance in the Manning Cup final in 2013, where they lost to St George’s College. He guided Excelsior High to one Manning Cup title and two Walker Cup titles in the 1980s and also coached Waterhouse to the National League trophy in 1998. GOOD START
LONDON, England (AP):Son Heung-min grabbed a hat trick as he seamlessly filled the void left by Harry Kane’s injury-enforced early departure, powering Tottenham into the FA Cup semifinals with a 6-0 rout of third-tier Millwall yesterday.The South Korean made it six goals in four English FA Cup games this season and he even set up fellow forward Vincent Janssen to end a seven-month wait for a goal from open play since joining Tottenham.Christian Eriksen, who replaced Kane after 10 minutes, provided the cross for Son’s third after scoring the opener and also set up Dele Alli’s second-half strike.But the joy at sealing Tottenham’s trip to the semi finals for the first time in five years was tempered by Kane’s ankle injury. Tottenham’s top scorer missed 10 games after twisting the same right ankle in September and manager Mauricio Pochettino fears the worst again after he left in a protective boot.”We cannot cry, we have to try to be positive,” Pochettino said. “We have enough players to replace him.”Son can never be sure of a starting spot but he has netted 13 goals this season.”Son can play like a striker,” Pochettino said. “If you remember one of our best performances was a game against Manchester City here and he was the striker here when Harry was injured (and set up Alli’s goal).Son was also the target of abuse from some Millwall fans when he touched the ball in the first half at White Hart Lane, with chants of “DVD” and “selling three for a fiver” aimed at him. Millwall manager Neil Harris was asked in the post-match news conference about such chants being racially offensive Asian stereotypes.WRONG IN FOOTBALL”I’m sure it will be investigated and left to the authorities,” Harris said. “We want people dealt with harshly. … It’s wrong in football and wrong in society.”Herman Ouseley, the Millwall-supporting chairman of anti-racism group Kick It Out, was unaware of the offensive interpretation of the “DVD”-related chants.”If complaints are made they will have to be looked at to see if they have any validity to see if it stirs up racial hatred,” Ouseley told The Associated Press.Tottenham joins north London rival Arsenal and Manchester City in a strong semi final line up that will be completed after Chelsea hosts Manchester United today.
HALF-LENGTH LEAD Maragh broke the Graham Motion-trained chestnut colt nicely, to stalk from four-wide through the first quarter, as Battalion Runner eked out a half-length lead on True Timber, with Mo Town sitting third. Passing the quarter-mile marker, Maragh moved Irish War Cry up into third and he was just off the flank of the leader Battalion Runner at the half-mile run in 47.34 seconds. The pair were level at the three-eighths pole but Maragh pushed Irish War Cry’s head in front as the race swung for home. Battalion Runner initially put up a fight but gave way mid-stretch allowing Maragh to romp to the wire unchallenged by 31/2 lengths. Having breezed the colt in recent weeks, Maragh said he had no issues with getting him to settle. “He was sharp into the first turn. There was a little pace in front of him, which is what we were hoping for to get in a good tracking position,” he explained. “He was always in a smooth rhythm. He relaxed real easily. He did everything I wanted him to do without a lot of effort. He did it all in rhythm. He wasn’t rank at all. He settled beautifully. “By getting on him in the mornings, I didn’t think I’d have a hard time getting him to settle, because he goes so easy and comfortable. We ran good together …” For Irish War Cry, it was his fourth win in five starts, stretching his earnings to nearly $700,000. Motion also praised the way Maragh handled the colt. “I think Rajiv must have felt like he had a lot of horse, because he moved to the leaders so confidently,” Motion noted. “He probably could have waited a little longer if he had needed to. It seemed like he had a lot of horse.” QUEENS, New York ( CMC): Jamaican jockey Rajiv Maragh says dreams of winning events like last weekend’s US$750,000 Wood Memorial Stakes were what served as motivation during his recent difficult 16-month injury layoff. The 31-year-old captured the Grade II event at Aqueduct on Saturday, producing a superb ride aboard 3-1 chance Irish War Cry to beat the three-year-olds over a mile and eighth in a time of one minute, 50.91 seconds. For Maragh, it was his biggest triumph since returning to action last November, after recovering from a punctured lung, a broken rib and several broken vertebrae, in a fall at Belmont Park in July, 2015. “When I was down and out, these are the days I dreamed about,” said Maragh, who won the 2014 running of the event with the outstanding Wicked Strong. “These are the days that made me feel I wanted to ride. You never know if you’ll get them again after being off so long. I can’t be more thankful for everyone who has been there for my recovery and supporting me now that I’m back. “I’ve never been so emotional after a race in my life.”
Britain’s Prince Harry and Meghan Markle to give up royal titles “I expected that to happen. Sorry it didn’t last very long,” said the former British Army fighter.READ: Double gold for PH boxing as Marcial, Marvin deliver FEATURED STORIESSPORTSEnd of his agony? SC rules in favor of Espinosa, orders promoter heirs to pay boxing legendSPORTSRedemption is sweet for Ginebra, Scottie ThompsonSPORTSMayweather beats Pacquiao, Canelo for ‘Fighter of the Decade’His slugger-type brand of boxing was the perfect style for the lethargic Adli Hafidz Mohd Pauzi, and it allowed Marvin to knock out his foe just 21 seconds into the first round of their light heavyweight championship bout.Marvin’s victory came on the heels of Eumir Felix Marcial’s sensational victory in the middleweight class. Marcosian mode: Duterte threatens to arrest water execs ‘one night’ John Nobel Tupas Marvin of the Philippines competes against Adli Hafidz Bin Mohd Pauzi of Malaysia in the finals of the light heavyweight division of the 29th Southeast Asian Games boxing competition. Tupas won to pocket the gold medal. CONTRIBUTED PHOTO/SEA GAMES POOLKUALA LUMPUR—It took just 21 seconds for Filipino-British John Nobel Tupas Marvin to make good on his promise to “go grind it out down the trenches.”In the process, he won his first gold medal for the Philippines Thursday.ADVERTISEMENT Filipinos turn Taal Volcano ash, plastic trash into bricks PLAY LIST 01:40Filipinos turn Taal Volcano ash, plastic trash into bricks01:32Taal Volcano watch: Island fissures steaming, lake water receding02:14Carpio hits red carpet treatment for China Coast Guard02:56NCRPO pledges to donate P3.5 million to victims of Taal eruption00:56Heavy rain brings some relief in Australia02:37Calm moments allow Taal folks some respite Police seize P68-M worth of ‘shabu’ in Pasay What’s in store for your animal sign this year Don’t miss out on the latest news and information. View comments Bishop Baylon encourages faithful in Albay to help Taal evacuees OSG plea to revoke ABS-CBN franchise ‘a duplicitous move’ – Lacson Search on for 5 Indonesians snatched anew in Lahad Datu MOST READ LATEST STORIES This time, however, only six weight divisions were played and there were no competitions for the womens class, which gave the Filipinos one gold in Singapore.The country also took home bronzes through former champion Charly Suarez in light welter and Ian Clark Bautista in flyweight.Sports Related Videospowered by AdSparcRead Next Dedicating his victory to teammate Carlo Paalam, who dropped a questionable decision to a Malaysian foe, Marcial ignored the pain from his punching knuckles to beat Thai Pathomasak Kuttiya via unanimous decision.READ: 3 Filipino boxers in SEA Games finals; Suarez crashes“I cried after he (Paalam) lost, that’s why I really tried to win despite my hurting hand,” said Marcial of his left hand, which he injured during the Olympic qualifying last year.Mario Fernandez, defending champion in bantamweight, bowed to Chatchai Butdee of Thailand via split decision earlier at MITEC Hall 6.The Philippines thus won two golds and one silver in boxing, which produced five mints two years ago in Singapore.ADVERTISEMENT Double gold for PH boxing as Marcial, Marvin deliver National Historical team rescues Amorsolos, artifacts from Taal Hotdog’s Dennis Garcia dies
National Historical team rescues Amorsolos, artifacts from Taal Bolick dropped 13 of his 23 points in the first half, to go with six rebounds and two assists in the win.Javee Mocon also unloaded 19 markers, 14 boards, three dimes, two steals, and a block in his all-around performance, while Donald Tankoua also contributed 15 points, five rebounds, and six assists in the victory as San Beda wrapped up the first round at 8-1.FEATURED STORIESSPORTSEnd of his agony? SC rules in favor of Espinosa, orders promoter heirs to pay boxing legendSPORTSRedemption is sweet for Ginebra, Scottie ThompsonSPORTSMayweather beats Pacquiao, Canelo for ‘Fighter of the Decade’“We were happy that we got this win to finish the first round with only one loss. At least, we’re two games ahead of third-running JRU,” said coach Boyet Fernandez, with his eyes firmly locked into the future. “As I always say, our goal is to always take good care of ourselves and look forward on winning more games.”Kent Salado paced Arellano (3-6) with 26 points, two rebounds, and two assists, while Lervin Flores got 10 markers and six boards. MOST READ Kobe Paras reminisces dad Benjie’s UP days View comments For the complete collegiate sports coverage including scores, schedules and stories, visit Inquirer Varsity. Robert Bolick. Photo by Tristan Tamayo/ INQUIRER.netSan Beda went on a killer tear in the second quarter and cruised to a 95-70 beatdown of Arellano to close the first round of the NCAA Season 93 men’s basketball tournament on a seven-game winning streak Tuesday at Filoil Flying V Centre in San Juan.Evoking memories of last year’s Finals, Robert Bolick once again emerged as the biggest thorn in the side of the Chiefs as the senior guard anchored the Red Lions’ 20-3 assault in the second frame to turn a close 28-27 lead to a 48-30 halftime advantage.ADVERTISEMENT LATEST STORIES Britain’s Prince Harry and Meghan Markle to give up royal titles Jake says relationship with Shaina ‘goes beyond physical attraction’ Sports Related Videospowered by AdSparcRead Next Filipinos turn Taal Volcano ash, plastic trash into bricks PLAY LIST 01:40Filipinos turn Taal Volcano ash, plastic trash into bricks01:32Taal Volcano watch: Island fissures steaming, lake water receding02:14Carpio hits red carpet treatment for China Coast Guard02:56NCRPO pledges to donate P3.5 million to victims of Taal eruption00:56Heavy rain brings some relief in Australia02:37Calm moments allow Taal folks some respite Search on for 5 Indonesians snatched anew in Lahad Datu Surprise starter Archie Concepcion also churned out a solid showing with 10 points and eight rebounds in the defeat.The Scores:SAN BEDA 95 – Bolick 23, Mocon 19, Tankoua 15, Potts 6, Soberano 6, Noah 6, Tongco 5, Bahio 5, Cabanag 4, Doliguez 3, Carino 3, Abuda 0, Oftana 0, Adamos 0.ARELLANO 70 – Salado 26, Flores 10, Concepcion 10, Enriquez 6, Canete 3, Ongolo Ongolo 3, Meca 3, Dela Cruz 2, Nicholls 2, Villoria 2, Alcoriza 2, Taywan 1, Abanes 0, Padilla 0, Filart 0.Quarters: 23-18, 48-30, 70-52, 95-70.ADVERTISEMENT Don’t miss out on the latest news and information. Police seize P68-M worth of ‘shabu’ in Pasay Hotdog’s Dennis Garcia dies Bishop Baylon encourages faithful in Albay to help Taal evacuees Britain’s Prince Harry and Meghan Markle to give up royal titles Marcosian mode: Duterte threatens to arrest water execs ‘one night’