Setting Behavior Goals – SMART Skills

There is a common misconception that making improvements to our lifestyle is as easy as pressing a button and flipping a switch.  Once that button is pressed, we don’t need to do anything else, and our goals are met.  Right? 

Many of us have tried to set New Year’s Resolutions or started a new diet or exercise regimen.  Often, we fall off the wagon and we’re left with seeing our goals fade into the background.

When we set these goals, we usually have the information or the “what,” and the motivation or the “why” for our goals. 

Let’s use fitness for example: 

• The “what” for fitness is as follows—We know that we should exercise 30 minutes a day, walk 10,000 steps, perform resistance training, and elevate our heart rate to condition our cardiovascular system.  
• What is the “why” for fitness?  We want to live longer and healthier, be able to do all the things we love without limitations and feel confident about how we look.

So, what’s the issue?  Is having the “what” and “why” enough for behavior change?

The big thing that most people miss when setting goals is the “how”.  We need to create a plan to know exactly what we need to do and stick to it.

How are we going to make sure we are going to start and stick with our goal? By using a SMART action plan! Here’s what SMART stands for:

• S – Set a goal (it should be a specific action that you’re 100% confident you can do)
• M – Monitor your progress towards that goal
• A – Arrange your world for success (how can you set up your environment to make this goal easier to reach?)
• R – Recruit support (who can help you and keep you accountable?)
• T – Treat yourself every time you reach your goal (a goal that is rewarded is repeated). A simple pat on the back is a great treat!

Use the attached SMART action plan worksheet to help identify “how” you are going to meet your goal.

Want help setting a goal? Live Well Be Well is proud to offer a program called Small Changes, BIG GAINS!  This month-long program aims to teach you the “what”, “why” and “how” and provide skills and resources to change your behavior for the long run!  Our staff will teach you how to set small goals, which will improve your health tremendously.

Registration is open until August 5, (Register Here).  We hope you take the initiative to make your health a priority!

If you are not able to join this program, use the SMART Action Plan Worksheet to get you started on your wellness goal!

Summer Safety – Preventing Heat Exhaustion

Woot woot!  Summer is finally here.  Like many of us, I love being outdoors and spending time with my loved ones.  My favorite activities include being by the water, going on hikes, and feeling the sun against my face and wind against my skin.

However, one of the most important things I’ve learned over the years is to protect yourself from the heat and stay hydrated.  During the summer, our bodies must thermoregulate and adapt to the heat, and this can lead to heat illness and heat exhaustion.  I’ve personally experienced this and it’s no joke.  I remember my body becoming weak and my vision blurring.  Worse, I could barely stand up and I had to sit down to cool my body off. 

• Below are some tips to enjoy the outdoors safely and prevent heat exhaustion from occurring.

  • Monitor how you feel. If you are dizzy, fatigued, have a headache, pale skin, or rapid heartbeat, take a break, and contact a medical professional as needed.
  • Drink plenty of fluids and avoid excessive caffeine and alcohol as these can lead to further dehydration.
  • Wear layers. Remove tight or unnecessary clothing to help with regulating body temperature.  These can restrict your body and prevent you from cooling off.
  • Apply other cooling measures as needed, such as a fan, ice towel, or a cold shower.

• In addition, heat exhaustion is preventable through maintaining hydration.  Below are some tips on how to drink plenty of fluids during the summertime.

  • Pack plenty of water. Usually if you feel thirsty, you are already dehydrated.  Having an adequate supply of water will help you stay hydrated no matter where you go.
  • Although there is no exact number on how much water you should drink, a good rule of thumb is to divide your bodyweight by 2 and drink that number of ounces each day. Increase this amount if you are active or exercise regularly.
  • Eat food with high water content. Cucumbers, celery, tomatoes, watermelon, spinach, strawberries, grapefruit, and broccoli are all great examples.
  • Plan accordingly. Summers in Sacramento can reach triple digits and for extended periods of time.  If you’re exercising during peak hours, this may cause a huge strain on your body.  Know that it’s better to workout early in the morning or skip your workout if it’s during excessive heat.

  If you want more resources, you can visit CDC’s website on heat related illnesses.  Have an active and healthy summer!

Sun Safety

It’s that time of year again!  The sun is out, the temperatures are warm, and most of us are looking to spend time outdoors with our loved ones.  Going to the beach, rafting, and laying by the water are some of my bucket list activities.

As much as I enjoy being next to the pool and water, it’s very important to protect your skin from harmful UV rays and excessive sun exposure.  I notice that if I’m outside for too long, my skin appears to be dry, and I can develop mild to moderate sun burns.  Worse, prolonged exposure to sun can lead to skin damage, wrinkles, and even skin cancer.  Yikes!

We can all agree that protecting your skin is very important.  But what is fact and what is fiction?  What do we need to do to adequately protect ourselves?  Find out and test your knowledge below!

• T/F: One application of sunscreen is all you need a day.

  False!  Sunscreen should be applied multiple times throughout the day, especially if you are swimming or being active.  The general rule of thumb is to reapply every 2 hours.  Apply about 1 ounce or 2 tablespoons of sunscreen on your face, arms, and body.

  T/F: You CAN get damage from the sun on a cloudy day.

  True!  The sun’s rays can penetrate through clouds and can even damage your skin as you’re driving in your car. The best method to protect your skin is consistency, which means applying sunscreen year-round and applying in the morning and before you go outdoors.

  T/F: Sunscreen is more important than wearing layers.

  False!  As much as it’s important to wear sunscreen, wearing loose, breathable hats/attire offer more protection as the sun’s rays are directly hitting your skin.  A combination of protective gear (long sleeves, wide brimmed hats) sunscreen, AND moderate time spent outdoors is the ultimate protection against sun damage.

  For more information, visit the CDC’s website to learn more on sun safety and how you can protect yourself.  Have a great summer!

National Fitness Day

Hello everyone!  Can you believe we are already in May?  The year is flying by so quickly.  My hope is that you are all outdoors and enjoying this sunny weather!

The first Saturday in May is called National Fitness Day.  Founded by Kim Bielak, the goal is to promote physical fitness and encourage everyone to get outdoors.  Whether you are a fitness junkie or just getting into fitness again, exercise can elicit tremendous benefits for both the mind and body.

Below are some guidelines on how to observe National Fitness Day.  Just remember, anytime and anywhere, you can take small steps to improve your health.

• Try new exercises. I used to think that I only liked basketball and weightlifting.  Those were my go activities for physical fitness and I felt like nothing else would make me feel good.  However, I’ve discovered a love for yoga, dancing, and gardening recently.  These activities are now my favorite things to do because I’m getting out of my comfort zone and trying something new that I thoroughly enjoy.  Whether it’s cycling, going for hikes, or even joining a new fitness class, just know adding variety changes your fitness perspective.

• Make a new exercise playlist. I feel that music can motivate us to move and perform our best.  My go to for exercise is upbeat, high-energy beats that push me to sweat and burn calories.  Spotify, Pandora, Apple Music, and Amazon Music are all examples of streaming services which offer a variety of music.  You might even find an artist which you like to listen to outside of exercise class.

• Find your support system. As humans, we are social creatures who long for connection and belonging.  Having someone to talk to about fitness, motivate you to do your best, and push you when you feel you don’t feel like exercising will help you reach your fitness goals.  This person can be your family member, coworker, spouse, or even a gym friend.

• Inspire yourself. Sometimes exercise feels like a chore, but it doesn’t have to be.  What is something you want to work towards?  What are some goals you’d like to accomplish?   Is there anything on your fitness bucket list that you’d like to cross off?  When we are working towards something tangible, the exercise we participate in has meaning and purpose.  Constantly making new goals will shift your focus and add more variety to your exercise routine.

April is Stress Awareness Month

Stress Awareness Month has been recognized every April since 1992, but this year it seems particularly important.

Learning to cope with our stress and finding healthy ways to deal with these situations can go a long way in living a healthy and positive life.

Many people have commented that I have a positive demeanor during my yoga and fitness classes.  People see that I’m happy go lucky and I always have a smile on my face. My clients have even told me that they have never seen me sad or frustrated with life. 

However, the truth is that like many of us, we have all experienced change in our professional and personal lives during these past 2 years.  I personally experience stress and frustration, even as someone who practices yoga and mindfulness regularly.  There are times where I take a step back so that I don’t let my emotions get the best of me.  However, it is through my yoga and mindfulness practice that I’m able to deal with what life throws at me and to adapt to an ever-changing world.

Right now, think about your stress levels.  Are you doing ok?  Is there anything you want to change or improve?  If so, the first step is to take some time for self-care.  Even if it’s something small such as listening to music or connecting with a loved one, small changes can make a big difference in our physical and mental health. 

If you are looking to add more mindfulness or work on reducing your stress levels, below are some tips to manage your stress.

Self-care is the best care. We all have so much responsibility in our lives, but your mental and physical health should rank at the top of your to do list.  Activities such as eating healthy, exercising regularly, getting enough sleep, and participating in things you love are essential to your overall wellbeing.

Be mindful of how you’re feeling. Usually, we get so wrapped up in our emotions that we forget that although we are experiencing stress, we don’t have to focus and ruminate on it.  Take a deep breath, go for a walk, and get your mind off things.  Where your focus goes, your energy flows.

Find support as needed. Your friends, family, and loved ones are there to support you.  Sometimes I feel like a burden if I talk to my support system and vent all my issues, but they are there to lift you up during hard times.  I now see that vulnerability isn’t a sign of weakness, but an invitation to connect and receive support from your loved ones.  If you feel like you need more help, a social worker or psychologist will be able to assist you further.

Avoid unhealthy behaviors such as drugs, alcohol, and excessive food.  These habits might give temporarily relief, but afterwards our stress and problems are still there.  I’ve learned that taking a walk or participating in exercise gives me long term sustained benefit, so I avoid these habits as they end up making me feel worse

As you finish the rest of your day, just know that at any time and anywhere, you can take a deep breath in and slowly exhale to create a mini vacation and let go of stress.

If you are looking for more tips on how to deal with stress, see the CDC’s tips below.

https://www.cdc.gov/violenceprevention/about/copingwith-stresstips.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fviolenceprevention%2Fpublichealthissue%2Fcopingwith-stresstips.html

Healthy Heart Healthy Life

When we think of February, our first thoughts come to Superbowl Sunday and Valentine’s Day.  But an important February theme that is sometimes overlooked is Heart Health Awareness Month.

Heart disease is a widespread health challenge that affects hundreds of thousands of Americans.  The CDC states that 659,000 people in the United States die from heart disease every year—that’s 1 in 4 deaths. The goal of this month’s blog is to look at ways to help improve your heart health. Even if you are living with heart disease, you can improve your odds of living a long and healthy life through lifestyle modifications.

• Get moving. Exercise and physical activity can reduce the risk of heart disease by improving the strength of the heart and helping to keep the arteries and blood vessels flexible, so blood can flow regularly.  The American Heart Association recommends 150 minutes of moderate exercise per week to reduce the risk of heart disease.  Try performing exercises such as walking or cycling and then build to more intense exercise.

• Healthy diet. Studies show that diets that are high in fruits and veggies while limiting saturated fats, salts, and fatty meats can reduce the risk of heart disease.  One diet that is healthy and nutritious is the Mediterranean diet, which focuses on fresh fruit, veggies, nuts, and fish instead of processed meats.

• Reduce stress. When we feel stressed out, our heart rate and blood pressure increase, which causes extra strain on our cardiovascular system.  Take some time to decompress and take care of yourself.  Reading a book, listening to music, or taking a hot bath are just some examples of practicing self-care.

• See your physician regularly. Regular check-ups with your primary care physician will monitor your heart rate, blood pressure, cholesterol, and fasting glucose, which are all factors that can play a role in your risk for cardiovascular disease.  By seeing your doctor regularly, you can know exactly where you are and what areas you need to improve.

In addition, wearing red on the first Friday of February (2/4/2022) is a symbolic gesture to spread awareness of heart health and a commitment to take care of your own health.  Show your support by wearing red and making the conscious effort to improve your health and supporting others around you.

For more information and resources, please see the CDC’s webpage for American Heart Month.

American Heart Month Toolkits 2022 | cdc.gov

2022 New Years Resolution

 Happy New Year, everyone!  With 2022 upon us, I know that I’ve started to reflect upon my life and think about areas where I can improve upon.  There are areas where I’m happy and content with how far I’ve come, but there are also certain aspects of my life that I want to grow. 

If 2021 was difficult and challenge, just know that a New Year brings a fresh start!  We can leave the past behind us and focus our attention on what we can do right now.  

Below are some tips on how to make the most of 2022 and keep those positive changes coming. 

• Switch up your goals.  When we look at our list of things we want to change, we might feel overwhelmed at how much we need to accomplish.  Try setting smaller goals per month and divert your focus and attention to that goal.  Whether it’s sleeping more, adding exercise to your day, or reducing your sugar intake, focusing on one task as opposed to multiple goals will make your resolutions less daunting and more achievable. 

• Think positive.  Our brains are naturally wired to ruminate and dwell on things that we haven’t accomplished.  If we exercise four days a week and skip three days, most of us will beat ourselves up for the days that we lost focus.  Instead of beating ourselves up, shift your perspective and reframe your thoughts.  If we reframe this example, you are still exercising most days of the week and that was an improvement from when you first started.  That is a great accomplishment in itself!  Just know that what you think, you attract, so think positively about yourself and your resolution. 

• Use smaller milestones.  If we compare our resolution to climbing Mount Everest, most of us want to reach the top of the mountain as quickly as possible.  However, the journey to reach a goal is going to naturally have ups and downs.  Some weeks you’ll make significant progress, and other weeks you will take a couple of steps back.  Think about reaching smaller milestones as opposed to reaching the mountain in record time.  For example, if your goal is to lose 40 pounds, think about breaking it down to smaller 5-pound increments.  This way, you can manage your expectations and reward yourself with a healthy treat every time you reach another smaller milestone. 

Finally, if you are interested in improving your mind, body, and spirit, we are offering a virtual health and wellness program called New You, New 2022.  All employees and physicians are welcome to participate and there are prizes for KP North Valley employees! 

Reflections on 2021

Happy Holidays everyone!  Can you believe 2021 is almost over and 2022 is right around the corner?  This year has flown by with challenges, obstacles, and personal growth for everyone.  It’s been a whirlwind of change and learning how to adapt in this new virtual world.  

However, when we constantly think about the future and planning on what happens next, we forget to reflect on our lives and process the change that has occurred.  Life moves by so quickly and we are constantly in a state of change.   Personally, I can get into the habit of thinking about the future, and I forget to learn and grow from life’s obstacles and challenges.  

As we wrap up this year, it is beneficial to stop and take some time to reflect on where we are.   Below are some tips on how to reflect and grow for 2022. 

• Start with the positives of 2021.  What went well this year?  What areas did you improve in?   What are you grateful for?  Starting with positivity is beneficial because it will recognize your accomplishments and growth for the year.  The positives of 2021 can be big or small, so get those creative juices flowing! 

• Move into the obstacles of 2021.  What was challenging to you?  What areas can you work on?  Was there anything that you could’ve done differently?   These questions might be difficult to address and examine so be kind to yourself and have self-compassion.  Take as much time as you need to digest these topics.   Then, we can look at these obstacles as motivation for us to evolve and improve ourselves.  

• Growth for 2022.  Now that we’ve seen what has worked, what can be improved upon, we can determine the best action plan for 2022.  Let’s get excited for 2022!  What are some goals and resolutions you want to accomplish for the new year?  How can we improve upon the things that didn’t work for 2021?  How can we make ourselves better and enrich our lives?  

Using a journal will help write down your thoughts and look back if you forget where you want to go.  And, we can look back later and see how much we’ve improved and give ourselves credit for our accomplishments and personal growth. 

I wish everyone a great holiday season and look forward to 2022 with you all!