Lifestyle

Workout Buddies: The Best Therapy You'll Get This Fall

2008-09-29T18:10:00Z

BY: Ali Sokolow, M.A., LMHC

As we enter the fall season and the sun begins to set before we step out our office doors, many of us notice that our mood suddenly takes a turn for the worse. Some of us would just like to curl up on the couch and hide out until springtime. Let’s face it; we live in a state that is dark and dreary most of the fall and winter. But, exercise is proven to lift our moods and will help us feel better before the sun decides to come back to Washington.

However for a lot of folks, getting there is the hardest part. Getting out of bed when it is still dark outside or going to the gym after work takes a lot of motivation. That is why getting a workout buddy could save your workouts and your sanity. If you have plans to meet someone, you are more likely to go the club and workout. You wouldn’t want someone to stand you up, would you? And, you know, if you could just get to the gym, you would be fine.

Workout buddies aren’t just there to get you out of bed in the morning or to drag you from the couch to the treadmill. Having a workout buddy could be the best therapy you get all winter long. Think about it: when you are tired and cranky, your workout buddy will still be the one running next to you and supporting you along the way. They will probably be the one that you discuss problems with as you run or walk on the treadmill. These are also the people that will keep you going through the thick and thin of the Holidays and family functions. Pretty soon, you will actually look forward to meeting your buddy for workouts because you know you will feel so much better, physically and mentally, when you are done.

So to survive the cold fall and winter in Washington, we know we need to get moving and the best way to stay motivated is to get other people involved in what you are doing. Get out there and find someone willing to meet you at the club or at the track by your house. If you need help finding someone to work out with, or would like to find a personal trainer, visit the 20/20 Lifestyles Resource Center at the Bellevue club.

A Stress-Free You

2008-08-28T19:21:00Z

As you think about summer vacations winding to an end, and sending the kids back to school and their various activities, you are no doubt feeling your stress levels increase. It may seem daunting to fit everything into your shorter and shorter days, but adding a few things to your routine may help ease your anxieties.

Exercise
Who knew that exercise was a stress reducer? We did! Even when you feel most stressed, working exercise into your day-to-day routine can provide an opportunity to focus on one task. Exercising pumps up your endorphins, lifts your mood, and can even lead to better sleep. To avoid dreading exercise, choose workouts you enjoy. You want this to be an exciting item on your to-do list.

Diet
Diet? A stress reducer? Think about it. When we're stressed, we instinctively reach for "comfort foods", only to be overcome with guilt, which then leads to added stress. Fit time to pack a healthy lunch into your routine. If you have children, involve them. Create an assembly line and you'll be done in no time. Packing a healthy lunch may lead to other benefits too, such as more energy, losing a few pounds or saving a few dollars!

Time for Yourself
Odds are you put yourself last on your to-do list. Continue that trend, and everyone around you is going to lose out too. Carve out an hour or two daily for yourself. Take a bath, do the crossword, write in your journal, meditate, or even get a massage. Make a deal with yourself to focus on activities that support and nurture you and watch your stress melt away.

Laugh
Ever heard the old adage "Laughter is the best medicine"? Do you live by it? In our increasingly uptight society, you may feel silly laughing, but given all of laughter's benefits, you should feel silly not laughing. Laughter boosts circulation, increases your oxygen intake, and is a great core workout! And, it can help with the negative effects of chronic stress. So lighten up, rent your favorite comedy and have a good laugh. You'll be happy you did.

Fun Vacation Activities in Your Own Backyard

2008-08-01T20:21:00Z

Do gas prices have you cringing when you think about where to spend your last vacation of the summer? Well, you can relax. We've put together a list of fun activities and trips that require minimal travel. You'll be amazed at what's right in your own backyard. No matter your interest, the Pacific Northwest is home to fun for the whole family.

Mount Rainier
On a clear day, it's seen by every commuter in the city. A massive beauty, Mount Rainier National Park includes five developed areas, ranging from little more than a campground and picnic area to extensive, and each can serve as a base for exploring the rest of the park. Hike among the wildflowers at Sunrise, the highest point reached by vehicle, or spend the weekend surrounded by Douglas firs and western red cedars in Ohanapecosh's Grove of the Patriarchs. From certain spots, you can view Mount St. Helens and Mount Baker, and on a clear day, you can even see the tip of Mount Hood in Oregon. Summers provide the least chance for showers, however raingear is always suggested. To start planning your trip, visit www.mt-rainier.com.

Olympic National Park
Located just three hours west of the Puget Sound via ferry, the Olympic National Forest consists of Pacific Ocean beaches, rain forest valleys, and glacier-capped peaks. A weekend trip can easily allow for visits to each of Olympic's major ecosystems. Begin with a nature trail hike up Hurricane Ridge, head west to the Hoh Rain Forest for a mid-day picnic, and catch the sunset over Rialto Beach on the Pacific Ocean. There are plenty of lodges in the Park, but campsites are also an option, on a first come, first served basis. Visiting for longer than a weekend? Start in Port Angeles at the Visitor Center, and drive the loop counterclockwise, ending at Lake Quinault. Visit nps.gov/olym to plan your stay.

The San Juan Islands
Providing visitors a mix of scenery, rural charm, and outdoor adventure, the San Juan Islands are an inviting spot accessible by ferry or air. Leave the car at home and rent a scooter or bicycle to explore one or more of the islands; their natural beauty is just waiting to be discovered. Lopez Island offers a relaxing experience, with vast public beaches and wooded trails. More adventurous visitors can take a sea kayaking tour off Orcas Island. And, wildlife seekers can watch for whales at Whale Watch Park on San Juan Island. Each island offers a number of lodging options, from upscale bed and breakfast, to campgrounds. Visit Guide to San Juans for more information and to plan your adventure.

Downtown Seattle
Most of us forget we live a stone's throw from a waterfront and a year-round market. Take a weekend this summer, and become a tourist in your own town. Park the car, and walk through historic Pioneer Square, head along the waterfront and stop in at the Seattle Aquarium. Climb the hill for a stroll through the Pike Place Market - be a part of the "Flying Fish" hype. Be sure to explore the Olympic Sculpture Garden, which provides 180° views of the Olympics, Alki, and Mount Rainier. If you're feeling really adventurous, take the Elliott Bay Water Taxi over for a beachfront walk along Alki. If Downtown seems too daunting, head to Lake Washington to rent kayaks for the day, or spend the day watching sailboats or playing volleyball at the Kirkland waterfront.

Stay on Track This Summer

2008-07-02T01:19:00Z

It's official, summer has finally arrived! However, with the beautiful weather come temptations of neighborhood barbecues, outdoor concerts, and family vacations just to name a few.

These events can be challenging to your ongoing program or effort at sustained weight maintenance. With that in mind, all of us at 20/20 Lifestyles want to ensure you have tools and information to meet those challenges head on.

Whether you're staying close to home this summer or traveling to a more exotic locale, the tips below can help you stay on track and healthy while you soak up the sun.

Plan ahead. Before you leave for your destination, call ahead or do some research online. Many hotels have easily accessible walking or running areas nearby. Just remember to pack your workout gear!
Watch your step. Wear your pedometer every day...even buy one for each family member. Challenge yourself to increase the number of steps each day. Encourage your children and spouse/partner to engage in a friendly competition.
Go for a walk on the beach. If you're on the coast, make sure and dip your toes in the sand! A fast walk can make for good cardio exercise and the sand works to provide additional resistance.
Find a local health club. Get your normal workout in at a health club nearby. Check for a gym that recognizes the IHRSA passport system. Find local clubs at http://www.healthclubs.com/passport/.
Stock up. Once you arrive at your destination, visit a local market for fresh produce and healthy snacks.

For activities closer to home, check out some of these Northwest favorites.

Take a hike. Pick a favorite trail from the Washington Hiking Advisor website.
Go for a ride. Hop on your bike and peddle the Burke Gilman Trail. For more information about local cycling trails, go to the King County Cycling Road Map web page.
Rent a kayak. Cruise around Lake Union for a great upper body workout. Try Agua Verde Paddle Club for kayak rentals.
Be adventurous. Try something completely new, like kite boarding. For more information about this sport, visit Go Kiting.

Stress – What is it Costing You?

2008-04-01T21:26:00Z

By Cheri Lewis, Licensed Mental Health Counselor

Stress. We all have it. It is especially prevalent this time of year with the impending April 15^th tax deadline. It is no wonder that financial stress is one of the leading causes of stress in the U.S.

The experience of feeling overwhelmed, frustrated, anxious, or threatened by the demands of daily life occurs in varying degrees for all of us. The natural response to stress can be very useful to catalyze us into action, but it also can become destructive when it damages the body and the mind.

Daily stress, for the most part, is more damaging than the stress resulting from major short-term life events. This is attributed to the chronic exposure of chemicals designed to help us "fight or flee" an impending threat.

When hormones are released, the digestive and immune systems' responses are delayed. The resulting consequences are poor fat metabolism, lowered immunity and delayed muscle repair. Chronic activation of the hypothalamic-adrenal axis (HPA) results in exhaustion and potential mental health difficulties as the person's chemistry is denied the opportunity to recover.

Mediating factors such as recovery time, play time, social supports, a good diet, regular exercise, adequate sleep, and understanding the concepts of "good enough" and "I could use some help with this" all reduce the experience and/or effects of stress in the body. Of course, there are times when stressors are more complex and professional help is appropriate.

In general, the price tag of unchecked chronic stress is obesity, poor health and mental health problems. Specific to stress brought on by financial difficulties, consequences include:

Less money for self care. People may cut corners in perceived "non-essential" services like mental health care.
Sleep loss. A sleep deficit brought on by financial concerns can impair immune functioning and cognitive abilities, causing additional moodiness.
Unhealthy emotions. People can experience anxiety, frustration and a sense of hopelessness as the debt piles up and increasing amounts of money are needed just to pay the interest.

Please visit the Tips section for helpful strategies to deal with stress.

Sleep Matters

2008-03-04T19:52:00Z

By Cheri Lewis, LHMC, NCC

Many high-performing individuals often sacrifice the quality and quantity of sleep in their effort to meet commitments and performance expectations. Though ironically, even one night of poor sleep will reduce the effectiveness of the brain and the body. Adequate sleep supports cognitive, physical and emotional functions.

Memory, decision making, awareness of surroundings, immune system performance, muscle growth and repair, patience, and mood stability are all functions that will improve with a sufficient amount of sleep.

So, how much is enough? For most individuals, 7-8 hours a night is acceptable, but this number can vary. It is best to check with your doctor if you believe you are outside the norm regarding your sleep needs. Especially if you find yourself awaking not fully rested after 7-8 hours, this is a sure sign that the quality of your sleep may be impaired due to an undiagnosed medical condition.

Non-medical approaches to improve sleep include:

Eliminating caffeine at least four hours prior to bedtime
Establishing a regular schedule, practicing good nutrition
Engaging in regular exercise – preferably in the earlier part of the day
Stopping work, computer or television time at least one hour prior to going to sleep.

There are a variety of other sources of information regarding sleep hygiene, in particular, The Sleep Foundation is a great resource for sleep information, and it has some interactive quizzes to help you discover what your particular sleep habits are. It can be difficult to realize that this time truly effects how functional you are during the day.

Giving your body the sleep it needs will improve your performance, your health and your mood.

Cheri Lewis is a Nationally Certified Licensed Mental Health Counselor working with clients on the Eastside to improve the quality of their lives: addressing physical, emotional and cognitive wellness.

She can be contacted by email at: clewis_tas@msn.com.

Couples’ Communication

2008-01-30T17:31:00Z

By Julie Taborsky, R.D.

Some people look forward to Valentine's Day all year, going so far as decorating their house in hearts and pink. Others find this holiday, and the over-the-top jewelry ads that accompany it, somewhat annoying.

But no matter where you fall in this continuum, it is safe to say that this holiday leads most people to reflect on their relationship. So, in the spirit of V-Day, love it or hate it, here are some tips to help your relationship run a bit smoother this year.

1. Consider the "5 love languages"

According to author Gary Chapman, humans express love in five main ways which he calls "love languages": quality time, words of affirmation, acts of service, physical touch and gift giving.

He suggests each of us has a primary love language. We tend to instinctively show our love for others based on how we like to be loved, instead of considering what is most important to our partner. This leads to frustration and needs that are unmet. Consider which of the five ways you use most frequently to show your affection, and ask your partner which one is most important to him/her.

2. Practice asking clearly for what you need

Be as specific as possible. Do you need your partner to listen without trying to solve problems for you? Do you need some verbal encouragement once in awhile? How about some helpful advice or some distraction from what is bothering you? Do you just need some time to yourself? Maybe you really just need a hug.

Chances are your partner wants to support you but they are not sure exactly what you need. This can be a frustrating experience for both of you. If you are not able to come up with what you need in the moment, remember it is not too late to talk about it after the fact when you are feeling calmer.

3. Make time to remember the positive

Take a few minutes to think about the qualities that make your partner unique and lovable. When you feel stuck in conflict, it can be easy to focus on the negatives. Taking time to think about your good memories can reduce black and white thinking patterns we all get stuck in and increase your motivation to work through tough times.

Try setting aside time to do activities you have enjoyed together in the past or to look at old pictures, read old cards or talk about your good memories.

Here are some additional references and recommended reading to keep your relationship strong this year and hopefully into the next!

The 5 Love Languages: How to Express Heartfelt Commitment to Your Mate by Gary Chapman

7 Principles for a Happy Marriage by John Gottman, PhD

Nonviolent Communication by Marshall Rosenburg, PhD

January is Family Fit Lifestyle Month

2007-12-12T20:02:00Z

Popular resolutions that are made each year are to be fit and to spend more time with family. Why not aid in keeping these resolutions in 2008 by combining them?

You have worked hard in order to achieve your 20/20 Lifestyle. Do you ever take the time to think about how your life and activities have changed since completing the program? Maybe you have your fitness routine down to a science now, which is great, but it can't hurt to mix things up once in awhile and add a little fun into it. Aim at trying to incorporate your family into your fitness routine at least once a week this month…if it works out, you can continue to do it in the future. You can get in a good workout, and you can transfer your fitness knowledge and healthy habits to your family.

Here are some suggestions to keep your family fit and healthy:

Take your family to your club or gym. Look into family fitness packages that may be offered. For example, a Parents Night Out
Let a different family member pick their favorite activity for the whole group to do together each week.
Make it your family goal to train for an event – a 5k run or walk, a bike race, etc. You get the dual purpose of the actual physical training and the family camaraderie of reaching for a common goal!
Have each family member either use a notebook or a blog to record their fitness
Keep safety in mind-wear appropriate equipment and gear for your activity. Kids follow by your example.
Take trips to the farmers market together. It is good for all to see fresh fruits and vegetables that are offered locally
Participate in a cooking class together
Let family members share in menu planning
Have the family help prepare meals and snacks – cooking together can be more fun and rewarding than buying those bright, processed foods at the grocery store. Don't underestimate your child's interest in healthy foods. They just need to learn (from you) how to enjoy them as well.

How you celebrate this month is up to you, just make sure you are getting that fitness component in. Stay healthy.

Exploring Your Relationship with Food, Part 3

2007-11-20T18:01:00Z

Decrease Emotional Eating by STAHLing

by Julie Taborsky, MS, RD

Did you know that food affects brain neurotransmitters which can produce feelings of relaxation? It is no wonder that we crave certain foods when we are feeling stressed or overwhelmed! For most of us, food is abundant; it is an easy fix when we are feeling down. After overeating, however, we are left feeling disgusted and extremely frustrated.

In order to cope with these negative feelings, we have developed certain habits over our lifetimes to numb or avoid them. Becoming aware of our feelings is a critical step towards managing emotional eating. Once you are aware of what feelings are driving you to overeat, the eating will continue to be automatic and lead you to feel like it is out of your control.

To decrease your emotional eating, consider these critical components:

1. Awareness - is essential. We develop behavior patterns for a reason – they typically meet a need. It is important to understand what you are gaining from certain behaviors. This way, you can determine other effective ways to achieve the same benefit. What does overeating do for you? Does it help you stay calm? Is it a way you reward yourself? Consider your individual triggers and patterns.

2. Patience and a positive attitude – with yourself. The goal is PROGRESS NOT PERFECTION. The urge to cope with emotions through food will not disappear right away- do not sabotage yourself by being harsh and critical. This will only perpetuate the cycle and leave you feeling discouraged.

3. Feelings – acknowledge yours. It is incredibly healthy to release emotions, both positive and negative. Yet, it's so easy to get disconnected from what we are feeling. If you suspect negative emotions are causing you to overeat, this pattern will likely continue until you can acknowledge the underlying cause. Once you are able to determine what your feelings, you may be able to anticipate the circumstances that produce them. You can experiment with other ways of finding comfort and support when you need it.

4. Support – seek it. Acknowledging feelings can be overwhelming for many people. Maybe you are so used to avoiding your feelings that you have a hard time feeling anything at all. Or maybe you are so focused on others' feelings that you easily lose track of your own? Perhaps you know how you're feeling but really need ideas to help you cope. Consider making an appointment with a counselor. They are experienced at helping people navigate these types of situations (business cards of recommended counselors are available near the 20/20 front desk).

Here's an exercise you can try to increase your awareness about what you are feeling.

What are you feeling?

Use the acronym, "STAHL" to remind you that when you have the urge to emotionally eat, even waiting 30 seconds (then slowly trying to increase this time) before eating will be a helpful step in the process of decreasing emotional eating. During this time, check in with yourself and see if you can determine what you're feeling:

Sad -- Tired -- Angry or Anxious -- Hungry -- Lonely

It is often difficult to identify your feelings after they have built up and become really intense. By the time you reach this point you usually just want something that is immediately soothing, like food. So consider using STAHL not only when you are in a situation where you feel like overeating.

Just try to incorporate this technique throughout your day as a way to check in with yourself.

Emotional Eating: The Connection Between Thoughts, Feelings and Choices

2007-10-30T07:00:00Z

Exploring Your Relationship with Food, PART TWO:

Emotional Eating: The Connection Between Thoughts, Feelings and Food Choices

Last month's article provided some ideas for increasing awareness through use of the hunger and fullness scale. Perhaps you are not physically hungry but consistently eat anyway and are not sure why. Have you found it difficult to separate physical hunger from "emotional eating?" Being aware of a concerning pattern and unsure about how to change it can be extremely upsetting. While reading this article will not eliminate these feelings of frustration it may help pinpoint underlying reasons for emotional eating. I will explain how noticing and adjusting your thinking can help you feel more successful and encouraged.

Believe it or not, some of what we label "emotional eating" is actually perfectly normal. It's normal to crave warm, comfort foods on a cold, rainy day or to enjoy food as part of a celebration with loved ones. Food can be incredibly nourishing for the body and mind. For example, many people crave different foods as the seasons change. This is one way our body can communicate what nutrients we need. Certain foods also affect neurotransmitters in our brain that provide temporary but powerful feelings of happiness and relaxation.

Eating in response to emotions becomes a problem, however, when food becomes the primary way we cope with overwhelming feelings. If you feel out of control, guilty, and unable to limit portion sizes on a regular basis, it is likely food may be one of your main coping mechanisms.

And these overwhelming feelings usually stem from a pattern of thinking we're often not even aware we've fallen into.

Understanding the power of automatic thoughts:

The diagram below outlines how our thinking about an event influences our feelings. One of the main goals of Cognitive Behavioral Therapy is to replace distorted thoughts that impede progress and leave us discouraged with more reasonable thoughts.

A B C

Activating (or upsetting) event Belief (or automatic thoughts) Consequence (feeling)

Example: Boss scowls at you "He/She thinks I'm not doing a good job." Discouraged/ Feel like a failure

Developed by: Albert Ellis, PhD

Once you're aware of the belief, and its effect on your actions, you can start arguing with the belief: "Wait a minute – I do a good job and my reviews have been positive. He/she is obviously stressed about something else."

Here are just some of the many distorted thought patterns we may experience. Which ones seem familiar to you?

1. All-or-nothing thinking. You tend to perceive everything in extremes, leaving very little room for a middle ground. Things are black or white, good or bad. If you're not a hero you're a complete failure.

2. Overgeneralization. Whenever something bad happens, you believe it will happen again and again. Keys you may be stuck in this thinking pattern are frequent use of extreme words like "always," "no one," "everyone," and "never."

3. SMOG ("Should," "Must," "Ought to," "Got to"). "I should go to the gym." "I must be happy and never tired or sad." We try to motivate ourselves with statements like these but we end up feeling inadequate, guilty and ashamed. It may be helpful to try substituting "want to" or "choose to" for these words.

4. Filtering. You magnify the negative details of a situation while filtering out anything positive. When negative aspects of a situation are pulled out of context, they seem larger and more awful than they really are.

5. Diminishing the positive. It is very difficult for you to give yourself credit or accept compliments from others. For example, if you successfully made it to the gym on a busy day, you may criticize yourself for not exercising longer.

6. Assuming. You assume the worst without testing the evidence. If your boss seems distracted or upset you assume he/she dislikes you or you did something wrong. Other examples include: "I know I won't have fun at the party" or "Even though I'm prepared, I know I'll do an awful job."

Consider recording your automatic thoughts along with more positive responses in a format like this:

Event

Automatic Thought(s)

Type of Distortion

Reasonable Response

You had seconds at a buffet dinner and feel stuffed.

"I am never going to lose weight."

"This was an awful day."

I should be able to control myself at these functions.

Overgeneralization

All-or-Nothing

Diminishing the positive

SMOG

"One challenging meal doesn't mean I will never lose weight."

"I feel discouraged about this one meal, but the day itself has been okay; I made it to the gym, I packed a healthy lunch. Nobody is perfect."

"Events with a lot of food choices and people I don't know are difficult for me. I can learn from this and have a better plan next time."

The Exploring Your Relationship with Food series will continue next month with PART 3: Feelings, Food, and Coping Mechanisms.

References:

Feeling Good: The New Mood Therapy Revised and Updated by David D. Burns

The Self-Esteem Workbook by Glenn R. Schiraldi

These styles of distorted thinking were gleaned from the work of several authors, including Albert Ellis and Aaron Beck.

By Julie Taborsky, MS RD

Exploring your Relationship with Food

2007-09-25T16:16:00Z

Part one: Tuning into your Body's Cues

Is it hard for you to know when you're hungry and when to stop eating? Are you frustrated because you're finding it hard to control portion sizes?

How did food and eating get so complicated and confusing? As babies, we knew exactly when we needed nourishment and how to get fed. We were in tune with our bodies and reacted to the signals it sent us. Today, with all the distractions and stress, it can be challenging to listen to the daily feedback our body provides us: cues to eat, cues to stop eating, cues to rest . . .

The good news is that we all have the innate ability to eat in response to internal cues. Consider using the hunger-fullness scale below to learn more about your eating patterns.

Empty- You probably haven't eaten in 7+ hours. Maybe you're feeling nauseous, weak, or dizzy. These are all signs that your body is begging for food.
Ravenous- All you can think about is food. Because you're so hungry, once you do eat it's likely you will over-eat probably on high-carbohydrate foods because your brain desperately needs your blood sugar to increase. This is not about willpower; it is a strong survival mechanism.
Over-hungry- You've been thinking about food for a while now. You might be irritable or have trouble concentrating. Maybe you feel tired or have a headache. Your stomach might also be aching by now.
Hunger pangs- It's time to eat. Your body is trying to tell you it needs food. You start to salivate when you think of something that tastes good, and your stomach might be growling. It's likely your energy level is starting to decrease.
Hunger Awakens- Eating isn't your biggest priority, but you're planning to do it in the next hour or so.
Neutral- You aren't really hungry but you might have a light snack if someone offers you something.
Just satisfied- You aren't hungry anymore, but probably will be again fairly soon.
Completely satisfied- You got your fill of the food you wanted and probably won't need to eat again for 3-5 hours.
Full- You had just a couple bites too many. You might feel a bit bloated like you need to undo the top button of your pants.
Stuffed- Your eating experience has surpassed pleasure and is now uncomfortable.
Sick- You feel like you could throw up or like you need to lie down.

How to Use This Scale- Record your patterns using this example as a guide:

The Exploring Your Relationship with Food continued next month with PART TWO: The Connection between Thoughts, Feelings and Food Choices.

Written by Julie Taborsky, M.S. R.D

Say Goodbye to Bad Habits

2007-09-12T15:21:00Z

The key to successfully kicking long-established habits is careful thought and planning.

2. Create a game plan. Pick a specific date to kick your habit. Set challenging yet achievable goals.

3. Ask for help. Studies show that relying on others increases the odds of success. Not only can they hold you accountable, but they can also provide support to reduce stress. Ask your spouse to take walks with you, confide in a friend when you are struggling, or make an appointment with one of your 20/20 support team.

4. Think positive. Focus on all the positive changes you have already made, not just the ones you continue to struggle with. This will help you keep a positive attitude and stay motivated.

Remember just because you are armed with a game plan and good intentions doesn't mean you won't falter. Know that slip-ups will happen and the key to long term success is learning from them and continuing on.

You can do it!

What NOT to do if you realized you’re gaining some weight back.

2007-09-12T15:12:00Z

Do not Give up. The reasons you regained weight may not be as simple as the overly simplistic judgments of yourself that come to your mind ("I have no control and I ate too much or I'm lazy and I didn't exercise enough.") Instead of letting your frustrations get the best of you, aim to understand the underlying reasons that contributed to weight gain. Chances are, it's much more complex (difficulty coping with stress, relationship issues, depression/sad feelings that leave you feeling lethargic, etc.) Until you understand what is underneath your behaviors and address those issues, it is very difficult to maintain a change, even if you know what to eat and how much to exercise.

Do not beat yourself up. You have regained some or all of your weight and of course you're disappointed, but saying cruel things to yourself will only make it worse. In fact, try pretending one of your closest friends was in your situation; feeling down and like a failure because they regained their lost weight. Write down or think about what you might say to them. Work towards trying to be as supportive of yourself as you would be with one of your friends.

Do not over-exercise or drastically restrict calories. If you've decided to try to lose weight again, it's tempting to not eat enough and over-do it on the exercise in order to see those immediate results. This will most likely work against you and could lead to more yo-yo dieting and further disappointment. Instead, try setting small goals that are achievable. If you are not working out at all, aim for once a week. If you are drinking a Grande latte 3 times a week, try making it a tall, 2 times a week.

Do not be too embarrassed to seek support. You are probably harder on yourself than any family member, friend, trainer, doctor, or dietitian ever could be. We are not here to judge you; we are here to give you support. Take advantage of the complimentary check-ins with your 20/20 doctor or simply seek support in the form of a workout partner. If you feel like you know what to do, but are having a hard time actually doing it, it may be helpful to make an appointment with a counselor to explore what might be getting in the way.

Resolutions

2007-09-12T15:08:00Z

It's that time of year again. The time to take stock and attempt to improve some aspect of our lives. But how many make those resolutions stick beyond February? Don't simply wish you could do better this year. Take concrete steps to ensure that you do. Several studies involving New Year's resolutions have found people who made resolutions - losing weight and quitting smoking topped the list - were more likely to succeed if they made a public declaration, had a support system, had a strong sense of self efficacy and set realistic goals.

I Resolve…

Don't keep your resolution a secret. Speak up, motivate yourself and others. This will also help to expand your support structure and keep you accountable when you are feeling less motivated.

Support Counts

Surround yourself with friends, family, and coworkers who understand your goals and want you to succeed. Limit your time with individuals who are not supportive. If you need

professional help, seek it. Change is hard but you don't have to do it alone.

I Think I Can, I Think I Can

Positive self talk is a must. Speak to yourself as you would a child or close friend who is trying something new. You would never say, "Just give up, you will never succeed". Instead you praise the small victories, find the lessons to be learned, and encourage them to try anew. Allow yourself the same luxuries when reaching towards towards your goals. You are worth it.

Be Real

It would be great to achieve your goals in the blink of an eye but are you setting yourself up for disappointment? Instead set realistic goals and recommit to your goals despite occasional relapses. Persistence is the final element. Behavior change is not a race, persistence results in New Years resolutions that become healthy habits for life.