Let’s Get Healthy and Stay Healthy in 2016!!!

Let’s Get Healthy and Stay Healthy in 2016!!!

Hi Everyone!!

 

Ok, there’s a lot of info in this email so I would encourage you to save this for later if you don’t have the time to skim it right now :).

Well, there’s no cookie cutter plan for us all to follow and get the exact same results.  Why?!  In part because we all have different goals but also because WE ARE ALL PHYSICALLY DIFFERENT.  What my body responds positively too, yours may not. That being said, there are a few basic things that WILL work and apply to everyone.  Then, there are things you will have to figure out for yourself through trial and error.  Yes, this takes patience but it will be worth it.

I want to encourage you to put your goals down on paper BEFORE you visit your Doctor so you can make them aware of what you want to accomplish.  I am here to help too!  I can help you fine tune your plan and make suggestions for a course correction if something isn’t working. Below is a general guide – let’s start there.

1.     What? What are you looking to change or accomplish?  Be specific and realistic when you are defining this.

  • Example – I want to lose 20lbs by March 31st 2016

2.     Why? This is the MOST IMPORTANT step.  Your “Why” is what will keep you going through the toughest circumstances.  Also, you are most likely to succeed when your “Why” involves people you love and care about.

  • Example – I am going to quit smoking.  Why?  I want to run my first 5k with my son/daughter.

3.     Accountability – We will quit and give up on ourselves long before we quit or admit to quitting to someone else.  You don’t have to do any of this alone, so why should you?  Your chances of succeeding are far greater with an accountability partner than without.  Tips to help you find the right accountability partner:

  • Choose someone you see or speak to weekly…possibly even daily.
  • Choose someone who is dependable.
  • Choose someone you can take some tough love from if you’ve fallen off track.  I would not suggest choosing your spouse or significant other as this can put unnecessary stress on your relationship.

4.     Track Your Progress – There are different ways of tracking your progress, pick the one that will work best for you.  A simple calendar will work but there are also several apps that can be fun and helpful.

  • Myfitnesspal
  • Fitbit
  • Mapmyrun
  • Lose it
  • Every move
  • Strava
  • Quit Smoking: Cessation Nation
  • SleepBot – Sleep Cycle Alarm

 

Keep It Simple!!!

Whether your goal is to:

  • lower your BMI, cholesterol, bloodsugar level
  • sleep better at night
  • reduce your stress levels
  • compete in a race or event this year
  • have more energy throughout the day

 

These 3 things will help with all of the above:

1.     Cut back on or out completely, white refined sugars. 

  • Keep track of your sugar intake with myfitness pal and start out by reducing your sugar consumption to 70g daily.  Work your way to reducing to 50-60g daily.

2.     Drink 64oz of water daily

  • drink 8-16oz of that 64oz as soon as you wake up!

3.     Get Active 5 days/weekly for 20-60min each day

  • Our schedules don’t always allow for a 60min workout…NO PROBLEM, just start creating this healthy habit in your life even if you can only give yourself a 20min workout one day, MAKE THOSE 20min COUNT.  Your body will thank you for it!
  • Yoga, running, walking, boxing, spinning, dancing, rowing…do something that interests you and challenges you.  Do something that will benefit and strengthen your body physically

Take care of your body…it’s the only place you have to live!

~ Jim Rohn

 

Now, depending on your goal, there will be more specific things you can add to your routine to help you reach your goal.  I can help put you on the right path to figure out what will work best for you.  If you elected your benefits this year with McKinley, you can also talk to one of Cigna’s trained coaches for any help with reaching your goals.  Call 1.800.631.1015 extension 20999 to speak with one of the Health Advocates.  Speaking with a Cigna Health Advocate or choosing online coaching is Step 3 if you missed one or more of your biometrics 🙂.

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