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How To Make & Stick To Your New Year's Resolutions

How To Make & Stick To Your New Year’s Resolutions

Posted on by Monica

I think we can all agree that this past year was a bit of a doozy. But we made it! In just a few short days it will be the first day of 2021. Phew! I personally like the excitement of a new year. The start of a new year is a great time to motivate yourself to make and stick to new year’s resolutions

I actually like setting new year’s resolutions. I’m not talking about resolutions like “I’m going to lose 10lbs” or “I’m cutting out junk food” or any other non-exciting crap. I like setting resolutions, or goals, that get me looking forward to trying new things or improving my quality of life.

The start of a new year is the perfect starting line for gearing up to work towards new goals. And in case you didn’t know physical therapists spend a lot of time setting goals. A. Lot.

For numerous reasons every single person treated by a physical therapist has both long term and short term goals that are set after the very first session. These goals help guide what we are doing, ensures that what we are working towards is purposeful, and help us measure progress.

These are the exact same reasons setting specific goals is so important for you. Goal setting can seem cheesy, or very fitness-coach esc, or even daunting. But setting goals, or new years resolutions, is a way to keep you moving forward, looking ahead, and growing as a person. Setting goals helps improve motivation, life-style habits, self efficacy, and can even help with life satisfaction and happiness .

The Right Way to Set Goals

Making new year's resolutions

The best way to set goals is to make them SMART goals. No, not highly intelligent goals. S.M.A.R.T. Specific, measurable, attainable, relevant, and timely. The idea of SMART goals was developed George Doran, Arthur Miller and James Cunninghamin their 1981 article “There’s a S.M.A.R.T. way to write management goals and objectives”.

And while the idea behind these goals may have initially been from a business standpoint this goal writing technique is applicable across the board. This is how all PTs write goals. So let’s quick elaborate on each component of a SMART goal to help make your goals for 2021 the best ever.

The Components of a SMART Goal

SMART Goals

S – Specific:

Specificity answers all the “W” questions including the who, the what, the why, the when, and the where (as applicable). When writing your goals decide:

  • Who is involved in the goal?
  • What exactly do you want to accomplish?
  • Where will this take place (if applicable)?
  • When will you work on this goal?

And most importantly why? The why is arguably my favorite part of goal writing. What exactly are you trying to accomplish and why is it important to you? The more specific you can get the better.

M- Measurable:

Measurability makes a goal more specific and less vague. You need to determine how you will measure your goal. This answers the questions of how much or how many? This allows you to know if you have actually met or are making progress towards your goal.

A- Attainable:

Attainable means evaluating if you already have the skills or tools necessary to achieve the goal. Or perhaps there are additional skills or resources you may still need in order to meet your desired goal. Attainable means it needs to be achievable.

R- Relevant:

Relevant means ensuring the goal is important to you. Does it make you excited? Does it fit into your current life? Is it something worth your time, effort, and energy? The goal should be something relevant to you and your life at this time.

T-Timely:

Timely means that your goal has an end date. You need a definitive time frame for which you will work to achieve this goal. Will it happen in one months? Two months? Six months? Or will it take the whole year? Having a deadline can help you stay focused and also prevent burn-out.

My New Year’s Resolutions

Keeping New Year's Resolutions

I decided to set 5 different types of goals, or new year’s resolutions, for 2021. My 5 different types of goals include a nutritional goal, a fitness goal, a financial goal, a relationship goal, and a professional goal. Below are my basic resolutions.

Nutritional Goal: Drink more tea, and less wine

Fitness Goal: Do a yoga headstand

Financial Goal: Become a more savvy grocery shopper by using coupons and shopping weekly deals

Relationship Goal: Spend more quality time with my husband (not watching T.V.)

Professional Goal: Become more educated and specialized in pre/postpartum patients and women’s health

These resolutions are specific within each goal category. I advise against goals like “I want to lose weight”, “I want to become more fit”, or “I want to save more money”. Blarg!!! Those sound boring and very unspecific. Instead try and break those broad goals down into something more specific in order to reach that overarching objective.

So, despite my goals being specific they are still somewhat vague and there is no clear indication as to how I will achieve them. Sure, they sound great to simply say. But how am I actually going to do it? So here is how I turned these new years resolutions into SMART goals.

Keeping New Year's Resolutions

My SMART Goal New Year’s Resolutions

Nutritional Goal: I will drink 1 cup of tea (and no wine) Sunday through Thursday night while sitting on the couch and relaxing before bed in order to improve my nutritional health for the month of January, February, and March.

Fitness Goal: I will spend 3 minutes, 2 days a week working on my strength and balance with the purpose of progressing into a holding a full yoga headstand for 10 seconds by the end of May.

Financial Goal: I will spend 15 minutes each week looking at the coupons/ads sent to my house, and reviewing coupons on my smart phone prior to meal planning in order to spend less money when grocery shopping for the month of January, February, and March.

Relationship Goal: My husband and I will pick one night a month to spend at least 1-2 hours of quality time together that does not involve watching T.V. during the months of January- June in order to strengthen our marriage.

Professional Goal: I will take a continuing education course for pregnancy, postpartum, and pelvic floor physical therapy in the year of 2021 in order to advance my knowledge of these subjects.

Many of my goals end around March or June. I plan on reassessing once I get to this time frame. I might need to keep working in order to meet my goal. Or maybe I will have met my set goal and certain things (like drinking tea at night) will have become a daily habit that I continue for the rest of the year.

Choosing Your New Year’s Resolutions

Choosing new year's resolutions

Your goals may not be the same as my goals. Maybe you’re already an extreme couponer or a well balanced yogi. But decide what sparks joy or gets you excited about trying new things in the new year.

Tips for Selecting Your Resolution:

  1. Pick a general category (financial, fitness, wellness, etc.).
  2. Pick out something specific within that category (run a 5K, start a budget, go to bed by 10pm each night).
  3. Turn your goal into a smart goal.
  4. Write it down!
  5. Refer to it. Measure progress.
  6. Reward yourself for meeting your goal.

Sample Goals:

Resolutions I have done or considered include:

  1. Read 10 books this year
  2. Do not buy any brand new clothes
  3. Cook 5 recipes from 5 different cook books
  4. Run a half marathon
  5. Meditate 3 nights a week
  6. Go to bed by 10pm each weeknight
  7. Become certified in dry needling
  8. Talk on the phone to a distant friend 1 x per month
  9. Wake up at 4:45 am to exercise 3 mornings a week
  10. Floss more (who hasn’t had this goal?)
  11. Listen to more non-fiction books
  12. Bake a complex cupcake from the Food Network Magazine each month (yup, did this one)
  13. Take a social media break
  14. Spend more time on self care

What’s Next?

What’s next is up to you. The options are seriously endless. Pick something that makes you excited about jumping into 2021. Choose a goal that challenges you, that will keep you accountable, moving forward, and making the most of out your new year.

Drop a comment with your new year’s resolutions. And if you need any help about turning that resolution into a SMART goal, I’m here for you.

“And now we welcome the new year. Full of things that have never been.” – Rainer Maria Rilke

–Monica

how to make new year's resolutions

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Exercise & Pregnancy (Plus a Total Body Routine)

Exercise & Pregnancy (Plus a Total Body Routine)

Posted on by Monica

There is a common misunderstanding about exercise and pregnancy. Years ago it was believed that pregnant women should rest and take it easy. And while I am all for having a pregnant woman kick her feet up so her baby daddy can give her a world class foot massage, baby mama should also be participating in regular exercise.

Women with noncomplicated pregnancies can (and should) safely participate in exercise throughout their pregnancy. According to The American College of Obstetricians and Gynecologists “If you are healthy and your pregnancy is normal, it is safe to continue or start regular physical activity. Physical activity does not increase your risk of miscarriage, low birth weight, or early delivery.”

In fact there are numerous health benefits of regular exercise to both mom and baby that you can read about next. See what are the general exercise recommendations during an uncomplicated pregnancy. And finally, when one of my preggo besties asked for an at-home core, butt, hip, and leg strengthening exercise she could do during her second trimester I was more than happy to oblige. You can try it out below (even if you aren’t expecting!).

Benefits of Exercise During Pregnancy

Exercise and Pregnancy

There are numerous benefits to exercise during pregnancy. Exercise when expecting can aid in decreasing musculoskeletal aches and pains, helps decrease stress, aides in healthy weight gain, improves your self image, and helps decrease the recovery time after your baby is born.

Additional (likely lesser known) benefits include:

  • Decreases constipation
  • Decreases swelling
  • May decrease your risk of preeclampsia and gestational diabetes
  • Strengthens your heart and your blood vessels for you and baby
  • May help prepare your body for labor and/or birthing your baby (it can be a marathon)

Physical Changes During Pregnancy

Pregnancy and Exercise

Hormonal changes

The hormone relaxin is released during pregnancy which increases laxity in the joints allowing the pelvis to widen. However, this increase in laxity can lead to joint instability and pain.

Extra pressure on joints

With a growing baby in utero there typically comes a growing number on the scale. This increased weight gain is healthy and part of a typical pregnancy but it can lead to a sudden increase of pressure on the low back, hips, knees, and feet.

A growing stomach

As the baby grows the uterus and abdomen also expands at an exponential rate. The places stress on the muscles and tissues of the abdominal wall. Sometimes this increased pressure and growth can lead to a separation of the abdominal wall known as a diastasis recti. You can read more about diastasis recti in my “Mommy Pooch” post.

Pelvic pain and pressure

Not only does the growing baby place increased pressure on the joints but it also places extra pressure on the pelvic floor muscles. This can lead to pain in the pelvic floor region, sciatic nerve compression, and incontinence. You can read more about pregnancy and it’s effects on pelvic floor function in my post Is It Normal To Pee When You Sneeze.

To learn more about how the total core body functions be sure to check out my post about The “Pop Can” Core.

How To Exercise When Pregnant

How To Exercise When Pregnant

So you may be wondering how much exercise you need when pregnant. The general recommendation is to participate in 30 minutes of moderate-intensity exercise on most days of the week. This will help you achieve many of the aforementioned benefits.

Key elements for limiting excess maternal weight gain during pregnancy include exercising 5 times a week, exercising at a moderate to somewhat hard intensity, and continuing to exercise until the end of pregnancy (if medically able).

If you never exercised pre-pregnancy you should ease into an exercise routine. Do not go crazy and decide that pregnancy is the perfect time to start training for a 5K when you haven’t run since you were 9 years old. Let’s be realistic now.

Exercise when expecting

Choose something you enjoy doing when deciding on what type of exercise to do while expecting. Avoid any activities that may place you at risk of falling such as skiing, horse back riding, or mountain biking. (Cause I know that’s exactly what most women with an ever growing watermelon belly want to do.) Pick something that is fun and convenient such as walking, jogging, exercise machines, swimming, resistance training, yoga, or dancing.

Strengthening or stabilization exercises can be very helpful in avoiding musculoskeletal aches and pains throughout pregnancy. Additionally, strengthening your core, hips, pelvis and legs can help prepare you for the physical demands of labor, childbirth, and motherhood. Strengthening can be done through using resistance bands, isometric holds, or repetitions.

Important muscle groups to strengthen include:

  • Core/abdomen muscles – can help decrease development of a diastasis recti
  • Hips/buttock muscles– aids in prevention of hip and low back pain
  • Pelvic floor muscles– can decrease low back pain and incontinence
  • Leg muscles – improves function during pregnancy, childbirth, and postpartum
  • Upper body muscles – helpful during labor and when holding/carrying baby postpartum

Exercise Routine

There are certain conditions in pregnancy in which exercise may be contraindicated. You should always speak with your OB or health care provider before beginning an exercise program.

If you are just starting an exercise program aim to exercise three days a week and progress up to six if your body is tolerating it well. You should always start an exercise routine with a brief warm up and a cool down period. Check out this total body strengthening routine for core, butt, hips, legs, and even a dash of pelvic floor.

Core & Hip Strengthening Routine (1st and 2nd Trimester Friendly)

  1. Bridges: 10-12 reps
  2. Sumo Squats: 10-12 reps (add 5-10lb dumbbell for extra resistance)
  3. Hip Circles: 10 reps clockwise 10 reps counter clockwise
  4. Plank Toe Taps: 10 taps to each side
  5. Wood Chops: 10 to each side (add 5-10 lb dumbbell for extra resistance)
  6. Modified Hip Dips: 10 each side

Repeat this circuit for 3 sets.

What’s Next?

Again, always be sure to speak with your OB or the appropriate medical professional prior to beginning an exercise program when pregnant or postpartum. Exercise is a great way to promote a healthy pregnancy and pave the way for an easier recovery postpartum. If you are looking for more exercise ideas just drop a comment and let me know what you would like to see. Enjoy and happy exercising!

–Monica

Reasons to exercise during pregnancy

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Thai Chicken Peanut Noodles

Thai Chicken Peanut Noodles

Thai Chicken Peanut Noodles

In one of my first posts How I Eat Healthy I mention that sneaking an extra dose of veggies into my recipes is one of my favorite healthy cooking hacks. I love to really pack a dish full of nutrient rich veggies that are camouflaged by mouth watering flavors. And my Thai Chicken Peanut Noodles are a perfect example of this. These noodles are accompanied by lots of carrots and bell peppers making this a perfect healthy weeknight meal.

In fact, these Thai Chicken Peanut Noodles are probably one of the most requested dinner meals by my husband. Here’s a little quick background story about my hubs. Prior to 2011 (the year we met) his favorite (and possibly only) vegetable he ate was corn. Yup. Corn. So I had to be very clever and creative with how I proved that veggies could be amazingly delicious. My chicken peanut noodles was one of the first dishes he really enjoyed that had a healthy dose of vegetables snuck in.

Now fast forward 10 years and I make this meal on the reg. We love this dish so much that we often fight over who gets the leftovers. These noodles are just as tasty warmed up as they are the night you make them.

Thai Chicken Peanut Noodles

Start by cooking the chicken. For this dish I had cooked and shredded a bunch of chicken the night before. You could sauté and dice the chicken or boil and shred.

Peanut sauce noodles

Next you will want to cook your noodles. You could use fettuccine or spaghetti noodles. I used these low carb linguine noodles I had hanging out in my pantry. Feel free to use rice or other grain alternative noodle if making this dish gluten free. I have used rice noodles before and they hold up well.

Next you want to slice up your veggies. I believe the fancy culinary term is to julienne. Just try to make the peppers and carrots medium thin strips.

Weeknight meal

Add your oil to a large fry pan and cook your peppers and carrots for 5-7 minutes until softened. Add garlic and cook until fragrant.

Meanwhile, mix up your Thai Peanut Sauce. Stir together peanut butter, soy sauce (Tamari if making gluten free), chicken broth, chili sauce, rice wine vinegar and sesame oil.

Add the chicken and noodles to the pan and carefully mix in the sauce. Stir until well combined and heated through.

Thai Chicken Peanut Noodles

Top with cilantro, peanuts, green onion and a lime wedge. Enjoy! Leftovers will keep in the fridge 4-5 days (if they last that long).

If you make this dish I would love to see it.

Be sure to tag @movinglikeamother!

Check out more of my favorite weeknight meals below:

Healthy Zucchini Corn and Chicken Chowder

Healthy Stuffed Acorn Squash

Healthy(ish) Homemade Pizza

-Monica

Thai Chicken Peanut Noodles
Print Recipe
 Thai Chicken Peanut Noodles
A delicious, quick and easy weeknight meal. A flavorful Thai inspired dish with nutrient rich bell peppers and carrots. Quick to whip up and makes great leftovers to enjoy all week long.
Thai Chicken Peanut Noodles
Course Main Dish
Keyword noodles
Servings
Ingredients
Sauce
Toppings
Course Main Dish
Keyword noodles
Servings
Ingredients
Sauce
Toppings
Thai Chicken Peanut Noodles
Instructions
  1. 1. Boil noodles according to box directions. Drain and set aside
  2. 2. Preheat oil in a large skilled. Add bell pepper and carrots. Cook for 5-7 minutes until soft. Add garlic and cook for 1 additional minute or until fragrant.
  3. 3. While vegetables are cooking prepare the sauce. In a medium bowl stir together peanut butter, soy sauce, chili sauce, chicken broth, sesame oil, and rice wine vinegar.
  4. 4. Add drained pasta, cooked chicken, and sauce into the skillet and mix until fully combined and heated through.
  5. 5. Top with chopped peanuts, cilantro, green onions and a lime wedge.
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10 Reasons You Need To Be Stretching

10 Reasons You Need To Be Stretching

Posted on by Monica

Does anyone else feel like Mr. Frederickson from the Disney movie Up when he gets out of bed in the morning? A couple back cracks here, a big ol’ knee pop there, and Boom I am ready to get the day started. As we age our bodies become more stiff, tight, and rigid. Plus many of us are spending hours behind a computer, working at home, sitting in an office, bent over helping our kids, or standing up cooking and cleaning. One of the best ways to combat these body aches and stiffness is by stretching. I admit that I personally do not stretch enough. But there are numerous reasons I should be stretching more, and you should too. Here are the top 10 reasons you should be stretching.

Reason #1: Decreases Risk of Injury

Stretching helps loosen tight muscles and tissues. It allows the muscles to contract and relax appropriately when performing any type of movement. Having appropriate muscle flexibility reduces the risk of muscle strains. Additionally, flexibility can aid in appropriate movement and function of joints. This prevents other injuries associated with poor posture, arthritis, or other muscle and joint pain.

Reason #2: Decreases Pain and Stiffness

By stretching your muscles your body can move more freely. This will reduce stiffness felt in areas such as the upper back, low back, hips, knees, and feet. Our bodies crave movement. When we are too sedentary or stiff our bodies tend to let us know with annoying aches and pains. Avoiding pain and stiffness associated with immobility can be achieved by regular stretching and mobility exercises.

Benefits of Stretching

Reason #3: Improves Function

As previously mentioned, when muscles are appropriately flexible the body can move more efficiently. Flexibility in muscles and joints allows an increased range of motion and better motor function. Our body functions by muscle groups working together. And often when one muscle group is working (or contracting) the opposing muscle group needs to be relaxing. Stretching allows the muscles to contract and relax appropriately. Proper mobility and flexibility is imperative for success in both athletic interests and everyday activities. With flexibility comes jumping higher and reaching further.

Reason #4: Improves Blood Flow

Stretching is a light form of exercise that facilitates blood flow into your muscles and joints. Tight muscles or muscle trigger points (knots) are often lacking sufficient blood flow and oxygen which leads to a cascade of problems ultimately resulting in elevated pain. Stretching improves the blood flow throughout your muscles and your body which keeps the muscles healthy and happy.

Reason #5: Reduces Stress

As mentioned above stretching is a light form of exercise. Exercise releases a chemical in your brain called endorphins which is a natural “feel good” chemical. Frequent stretching helps reduce stress that is often manifesting as tension felt around your upper back, neck, and head. Flexibility of the head and neck muscles reduces symptoms such as headaches and even jaw pain.

Why You Should Be Stretching

Reason #6: Decreases Recovery Time After Exercise

Often after moderate to high intensity exercise people will experience something known as delayed onset muscle soreness (or DOMS). This is common 24-36 hours after exercise and is due to lactic acid build up following strenuous muscle function. Stretching helps reduce the intensity of DOMS by bringing blood flow and reducing muscle tension and tightness. This aids in a quicker recovery post exercise.

Reason #7: Makes You Taller

Tight muscles are the number one reason for bad posture. Bad posture can cause a forward rounding of the head and neck and associated muscle aches and pains. Stretching of the back hips, chest, shoulders, and neck will aid in a more erect posture. Ultimately this will result in a more upright body position making you look taller.

Reason #8: Increases Your Energy

Stretching helps bring blood flow to all areas of your body, including your brain. Proper oxygen to your muscles and your brain will improve your overall muscle function and energy level. Additionally, less stiffness and rigidity will improve your efficiency of movement, thereby requiring less overall effort.

Reason #9: Improves Your Mood

As mentioned previously stretching releases the “feel good” chemical endorphins which naturally improves your mood. Stretching also results in better function and less pain. And who doesn’t feel better mentally when they feel better physically?

Reason #10: Better Balance

With improved muscle flexibility comes better muscle function. And proper muscle function is required for good balance. Our body works by opposite muscle groups working together. If one muscle group is not sufficiently flexible it will result in improper function of the opposing muscle group also. Balance requires the use of all the muscle groups surrounding a joint to be contracting, relaxing, and sensing where our body is in space appropriately.

How To Stretch

Different Types of Stretching

Alright, now you know why you should be stretching but you may not know how to stretch. Luckily stretching is not a one size fits all kinda deal. There are many different ways to stretch. The right way to stretch for you depends on when you are stretching and what type of activity you are doing.

Different Types of Stretching:

  • Dynamic
  • Static
  • Ballistic
  • PNF
  • Passive
  • Active
  • Isometric

Static and dynamic are the two most common types of stretching. Static stretches involve holding your muscle in a comfortable lengthened position for a set period of time. Dynamic stretching is actively moving your body in a way that stretches or lengthens your muscle, but you are not holding the muscle in a lengthened position.

Dynamic stretching is not the same as ballistic stretching which frequently involves bouncing and pushing your muscles past a comfortable stretching range. Ballistic stretching is common for athletes but not recommended for the average person.

Why You Should Be Static Stretching

How To Stretch

  • Aim to do 5-10 minutes of stretching a day
  • If you are stretching before exercise it is best to perform dynamic stretches to increase blood flow, heart rate, and prepare your body for exercise.
  • Dynamic stretching should be performed within a comfortable range and studies have found this type of stretching is best prior to power or athletic performance.
  • If you are stretching after exercise static stretching is best.
  • When performing a static stretch you want to hold the stretch for 30 seconds. Research has shown this is the amount of time required to allow the muscle fibers to properly lengthen.
  • Just be sure to incorporate some stretching into your daily life for the 10 reasons listed above.

What’s Next?

You can check out a video of my favorite stretches for reduction of neck and back tension below.

Try out more stretches for specific body parts in any of these posts:

How To Head Off A Headache (Neck and Back)

Time To Straighten Up (Chest)

Are Your Feet Killing You (Feet)

Sciatica; A Real Pain in Butt (Butt/Hips)

Motherhood and Low Back Pain (Low Back)

Why Your Knees Hurt (Legs/Knees)

Remember you should always consult with a doctor or appropriate medical professional if you are experiencing an injury or prolonged joint pain. However, stretching is a highly under acknowledged way to treat and avoid pain. Again, I personally know I need to be stretching more often. It is such a simple practice many of us can easily incorporate into our busy schedules to live happier healthier lives.

Happy Stretching!

Monica

How To Stretch

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