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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

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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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How I Keep My Body Happy & Healthy While Entertaining

How I Keep My Body Happy & Healthy While Entertaining

Posted on by Monica

I love to entertain. Having friends and family over to celebrate with food and drinks brings me a lot of joy. Over the years we have thrown many 4th of July BBQs, themed dinner parties, fun birthday gatherings, beer tastings, and even simple get togethers. I enjoy being creative with decorations, food, activities and making sure my guests have an unforgettable time.

But you want to know what I don’t love? The back pain, foot pain, and headache that come from running around like a crazy person before, during, and after entertaining. I should know better. Therefore, as my body ages and becomes less forgiving I am starting to implement some tips and tricks to keep my body happy and healthy when entertaining.

staying healthy while entertaining

So with just a few weeks till Thanksgiving, and a little over a month till Christmas I thought it would be the perfect time to share some of these easy tips. And I know these are unprecedented times and you may not be throwing the big family or friend holiday bash like normal. But even if you’re just having your immediate family over or cooking a big holiday meal for your spouse you could still benefit from some of these easy tips.

Tips for Keeping Your Body Happy When Entertaining:

 
Tip 1: Plan ahead

This might seem obvious when throwing a party, but planning ahead can really help prevent body pain. Plan ahead for when you are going to grocery shop, clean, cook etc. so you are not scrabbling to do everything the night before or day of the gathering. Break up the more physical tasks into different days. Plan what you are going to serve 2-3 weeks ahead so you can plan your shopping trips and prolonged cooking. (see Tip #2)

Tip 2: Break up your grocery shopping trips

decrease discomfort while entertaining

Plan ahead and break up your shopping for the event into several different trips. Try to purchase items that can keep in the pantry and/or are bigger and heavier items (bottled water, soda, canned goods) earlier on. This will help you avoid loading up and pushing a very heavy (or even two) shopping carts.

Tip 3. Wear supportive shoes

When standing and cooking make sure your feet are well supported to avoid back, hip, knee or foot pain. Supportive house shoes or an antifatigue mat can be very helpful. Entertaining usually involves a lot of running around to make sure all your guests are happy so on the day of the event be sure to wear comfortable shoes.



 
Tip 4. Stagger your feet to reduce low back stress

Another tips for reducing low back pain when standing and cooking in the kitchen is to stagger your feet. Placing one foot on a small stool or even an open cabinet reduces the overall stress that is placed on the low back.



 
Tip 5. Avoid reaching overhead with both hands

A big reach overhead with both arms can place your low back at risk for a muscle strain or spasm. Instead grab a step stool to grab items that are out of reach overhead.

Tip 6: Eat and Drink Water

Make sure to eat and drink as you would normally on the day of the event. Fill up a large water bottle and try to keep it nearby as you cook, clean, or entertain. Dehydration can cause increased muscle cramps and headaches. Be sure to serve yourself up a plate of food. Not eating can also lead to headaches, lightheadedness, and even a tendency to overeat later on. Take a second and enjoy whatever delicious food you prepared.



 
Tip 7. Welcome Help

If you are anything like me it’s hard to welcome help. But do as I say, not as I do. Welcome help from your spouse, your family, or your kids. Trying to do everything yourself will lead to fatigue and burn out. Refer to Tip #1, plan ahead and delegate tasks.

Decrease pain with entertaining

Tip 8. Stretch

If you feel your muscles tightening up either on the day of or after the event be sure to stretch. Check out some great low back stretches, neck stretches, and knee stretches to help alleviate muscle aches and pains.

Final Thoughts:

The holidays are a time we can all look forward to, no matter how they are celebrated. Be sure to keep your body healthy by implementing some of these tips if you are planning on doing a bit of entertaining. Whether you are an old mom, a new mom, or not even a mom, we can all benefit from a couple ideas to keep our bodies pain free. Be sure to follow along and check out my other tips for keeping pain away during household tasks and caring for kids.

Wishing you and your family a happy, healthy holiday.

-Monica

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How healthy are you? (Why you need to consider your holistic health)

How healthy are you? (Why you need to consider your holistic health)

Posted on by Monica

Now more than ever it’s important to stay healthy. But when we think of health we most often think of things like avoiding getting sick with a cold or other illness. Or maybe some of us think about being thin, fit, or having six pack abs. But health is actually so much more than just our physical health. Health is multi-dimensional. When thinking about your health you need to consider your holistic health when deciding just how healthy you actually are.

what is holistic health

What is holistic health?

Holistic health is looking at a person’s health and wellness as a whole. Instead of just focusing on a specific illness, body part, or impairment we want to look at the complete person and how they interact with their environment. Holistic health emphasizes the importance of the mind, body, and spirit being in sync. Each system supports one another and in order for a person to be their best possible self all these systems need to be functioning well. 

The 5 typical components of holistic health 

  1. Physical Health 

When thinking of health, physical health is usually what comes to mind. Physical health is how your body moves and performs. It includes the wellness, function, and efficiency of all your different body systems. (musculoskeletal, gastrointestinal, integumentary, cardiovascular, etc) 

  1. Social Health

Social health is your ability to build meaningful connections with others and adapt to various social situations. Did you know that studies have found that those with close friendships tend to have reduced stress and lower blood pressure?

  1. Mental Health

Mental health is related to cognitive, behavioral, and emotional well-being. It affects your ability to think and process emotions and experiences. Our mental health is responsible for how we respond to different situations and what choices we make. 

  1. Spiritual Health

Often people think spiritual health means being religious. And while spiritual health can involve religion, health in this area means being connected to your inner soul and the world around you. 

  1. Emotional Health

Emotional health is very closely related to mental health. It is our ability to feel, respond, and react to different life events or situations. Emotional health can be impacted by demographic, economic, and situational factors. Being in touch with and recognizing our emotions can aid in making other healthy decisions.

holistic health

Why a physical therapist (& all healthcare providers) should look at holistic health

Again each of these components has an impact on all the other areas of health. For example if you are feeling stressed you may develop a stomachache or headache. Or if you are feeling lonely or disconnected from others you may develop sad feelings which may cause more lethargy. Holistic health is like a web and all the parts need to be strong. Also, it is important for healthcare providers to treat holistically. We should see the complete picture and always treat the whole you. As a physical therapist I am always asking questions about lifestyle, home environment, emotions, work status, family relationships, so on and so forth, because these all play a HUGE role in our overall physical health and well being.  

“Holistic Health is an ongoing process. As a lifestyle, it includes a personal commitment to be moving toward the right end of the wellness continuum. No matter what their current status of health, people can improve their level of well-being” – The Illustrated Encyclopedia of Body-Mind Disciplines, Walter Suzan

Ways you can improve your holistic health

  • Practice yoga
  • Practice mindfulness or meditation
  • Have a balanced diet and good nutrition
  • Stay hydrated
  • Participate in community groups, church groups, clubs or programs
  • Place a phone call (not a text) to a loved one
  • Organize or participate in a group zoom call or google hangout with friends
  • Read or listen to books or podcasts
  • Journal
  • Rest or take a nap
  • Exercise
  • Join online special interest groups, book clubs, etc
  • Practice good sleep hygiene
  • Therapy (all the kinds)
  • Spend time in nature
  • Practice your religion
  • Take a digital detox

Ways other Moms work on their holistic health

Below you can check out some other great ways mamas work on their holistic health.

Self-care tips for busy moms - tiffanydoesitall.com

Mental Wellbeing-couple sitting in nature-pinnable image

ideas for self care, self care, mental health, what self care really is

12 top methods to reduce stress pin image

What’s next?

There are many different ways to work on your total health. And it can seem overwhelming and maybe even just downright stressful to work on all the areas of holistic health. So just pick one or two things a day to make you a happier and healthier you. After all, self care is the best care.

–Monica

Ways to Improve Holistic Health