Tag Archives: progress

Goal Progress

Vantage Point: Progress is Progress

It’s been a month since you put your best intentions forward and made your New Year’s resolutions. You’re now a month into those goals and making them work (or not) for you. So here might be the welcomed or dreaded question (depending on how you’ve kept to your goals): How are you doing? Have you totally fallen off the wagon, or are you still moving forward?

If you’ve kept up your New Year’s goals, awesome! Keep moving forward and making your way to a better and brighter 2019. You are an inspiration! We celebrate your determination and your discipline to make things happen. Shine your light by sharing your tips with others around you.

But what happens if January has come and gone, and you’ve fallen off the proverbial goal horse? Are you like me, where a cheat meal turns into a cheat day, then a cheat week, then a cheat month, and then to totally giving up your New Year’s resolutions, like I have in years past? To those out there struggling like myself, I say a mighty and loud, YOU CAN DO THIS! Get up, dust yourself off, climb back on the goal horse, and ride away into the victorious sunset.

Braveheart speeches aside, how does one get back on track for their goals? Well, I can only tell you how I’ve managed to get back on mine, and that is with this thought: Progress is progress, no matter how small. I try not to look at my mess-ups, but to a new day where I make progress, no matter how small. I take it one day at a time, and I try to think about my choices before I make them.

Is eating this or that going to help me make progress or hinder my progress? If it hinders my progress, I’ve really got to think about if it’s worth it. To some, a cheat treat is worth it, but only if it helps push you forward and past that craving rather than drag you down into the cheat meal spiral, which I’m famously known for. Cheat treats can also be altered to make them less of a hindrance. For instance, over the holidays, I made macadamia nut brittle rather than regular peanut brittle. It had less of the bad stuff, and I still got my brittle craving taken care of. Score!

Sticking with my goals has led to finally hitting my 40-pound weight loss goal, but I’ve also fallen off for months at a time. During our Annual Enrollment Period in 2018, I totally fell off the goal horse, and I put back on 15 pounds, but a New Year’s refocus has put me back to my goal. Yes, I’ve floundered here and there, but I stay focused on the small decisions I make and decide if they would push me toward progress or in the other direction.

Maybe it would help for you to keep a journal of the things that push you away from progress. Take that list, and master it, one thing at a time. Pretty soon, what’s pushing you toward progress will grow, and the list of those things pushing you away from progress will grow smaller and eventually be pretty much nonexistent. I know if I can do it, you can, too! Just remember, progress is progress, no matter how small.

Let’s refocus and do this!

 

Breck Obermeyer is a community liaison with Health Alliance Northwest, serving Yakima County. She is a small-town girl from Naches and has a great husband who can fix anything and 2 kids who are her world.

International Boost Self-Esteem Month

International Boost Self-Esteem Month

February is International Boost Self-Esteem Month, and boosting your self-esteem is great for fighting depression and anxiety and is good for your overall mental wellness.

Boost your self-esteem by avoiding negative self-talk. How do you label yourself? Stupid, intelligent, ugly, beautiful? Avoid being too critical of yourself and fight negative thinking.

Avoid Negative Self-Talk

 

When you’re feeling like you’ve failed, celebrate what you’re good at. Are you a great friend, partner, co-worker, parent, pet-lover? Remind yourself of your accomplishments.

Humans have flaws, and that’s okay. Knowing what you’re not good at can help you improve, communicate, and avoid unnecessary struggle.

Overcoming Your Flaws

 

Don’t forget self-care to boost your self-esteem. Does taking the time to choose your outfits the night before help you feel more put together and confident? Does reading the news help you feel more informed? Put aside time for these kinds of things.

Self-Care for Confidence

 

Set goals that are achievable, and then, celebrate your accomplishments. Incremental, little goals help you reach big goals one step at a time. And when you make progress, reward yourself! 

Setting Smart Goals

 

Compliment others. Just like giving gifts, giving genuine compliments to others will make you feel good and look for the best in the world.

Compliment Others

 

Go work out to boost your self-esteem. Not only will you feel and become less out of shape, but exercise also releases endorphins that make you happier and more energetic.

Working Out for Self-Esteem

Healthy Hearts Together

National Cholesterol Education Month 2016

It’s National Cholesterol Education Month again! Use the resources of Million Hearts, a national effort to prevent 1 million heart attacks and strokes in the U.S.

Women can make a commitment to protecting their hearts with The Heart Truth.

Pledge Your Heart

 

Subscribe to Heart Insight, the free digital magazine that has great info for heart patients and their families.

Read for Your Heart

 

New innovative cholesterol drugs can be expensive, but they’re making progress for some, via Forbes.

Progress in the Future of Cholesterol Treatment

 

A long-term review of cholesterol-lowering drugs shows just how effective they are, via CBS News.

Statins' Effectiveness

 

Test your Cholesterol IQ with this quiz and make sure you know the facts.

Test Your Heart Knowledge

 

Use this Interactive Cholesterol Guide to brush up on how to protect your heart.

Connect to Your Heart Health

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A Balanced Life During Go4Life Month

Go4Life Month

September is Go4Life Month! There are 4 different kinds of exercises for you to focus on for it.

Check out these exercises for endurance.

Gardening for Exercise

 

Plan for your future by setting up a free account with Go4Life to set goals, make plans, and track your progress.

Planing to Go4Life

 

Check out these exercises for strength.

Wrist Curl

 

Need a little inspiration? Check out how people, like Diane P. who started playing hockey at 65, go for life.

Hockey Success Story

 

Check out these exercises for balance.

Tai Chi for Balance

 

Looking for tips, motivation, guides or even a good exercise DVD? Check out this free stuff and more h.

Check out these exercises for flexibility.

Thigh Standing Exercise

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Scoliosis Awareness

Scoliosis Awareness Month

June is Scoliosis Awareness Month, to help you learn more and catch it early.

Early detection is key to helping sufferers avoid a lifetime of complications. Catching it early can help stop its progress while kids are still growing.

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2 to 3% of the American population, about 7 million people suffer from scoliosis, the curvature of the spine.

Curvature of the Spine

 

Scoliosis is the most common spinal deformity in the U.S., and in 85% of the cases, we don’t know the cause.

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People of all races and genders can suffer from scoliosis, but women are 8 times more likely to suffer from a serious enough case to need treatment.

Scoliosis and Treatment

 

Scoliosis usually starts between the ages of 10 and 15, but can be slowed or stopped with non-surgical treatments while kids are still young.

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It was International Scoliosis Awareness Day yesterday! Learn more about it and its treatments.

Scoliosis screenings are a simple test to check for normal appearance in the spine. Make sure your kids go to regular doctors appointments to get checked!

Pediatrician examining little girl with back problems.

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Work Up a Sweat with a Workout Buddy

Sweat Glands Work Better in Pairs

There’s something special about being part of a group. Spoken or unspoken, you rest easier knowing, “We’re in this together.”

You experience that feeling when you exercise in groups, too. Research shows those who sweat socially, like with a workout buddy, are more likely to stick with their fitness plan and see success.

In a Baylor University study, after teaching 53 female college students a specific weight-training workout, the researchers told them to do it on their own 3-days a week for 6 weeks.

Can you guess what happened? Every single one of them quit the study.

A workout buddy doesn’t guarantee success, but it makes success more likely, a review of 87 studies on 50,000 people found this link to be clea).

Still not convinced? Here are 5 more reasons to think about grabbing a friend and workout buddy before hitting the gym:

  1. Time flies. This isn’t to say your 60-minute workout will be easy, but instead of constantly watching the clock, you can catch up on each other’s lives between sets, laugh, and have fun.
  2. No more Debbie Downer. Who likes canceling plans with a friend? If your workout partner is counting on you to be there, you’ll be less likely to bail.
  3. Share a babysitter. If your gym doesn’t have a kid center, share the cost of a sitter.
  4. Keep perspective. Most of us are hard on ourselves. When you have workout buddies, they can help you see your progress and remind you of how far you’ve come.
  5. Stay on track. Not only do friends help you see how far you’ve come, they also keep you thinner. Harvard University researchers found that a person’s risk of becoming obese goes up by 2% for every 5 obese friends or family members he or she has. Yikes!

Give social sweating a try, and let us know what you think.

And if you’re looking for a gym to join, check out our Fitness Discounts section.