The city ofbrSpanish Fork recently received a grant from Utah League of Cities and Towns inbrconjunction with Intermountain Health Care to promote active and healthy livingbrin the community.
The grant wasbrspearheaded by councilman Mike Mendenhall, with the help of Spanish Fork CitybrWellness Coordinator, Susan Chapman. Together, with the help of several otherbrcommunity members, they run a Facebook group called, “Spanish Fork Active andbrHealthy Community” to encourage residents to live a healthful life.
According tobrChapman, rather than focusing just on physical exercise, people should makebrgoals toward overall wellness. With the New Year underway, Chapman offered thebrfollowing tips for individuals as they approach this time of year with wellnessbrin mind.
1. Make SMART goals
When settingbrgoals, use the SMART acronym to help make your goals more feasible. SMARTbrstands for: Simple, Measurable, Attainable, Relevant, Timetable. Making goalsbraround these elements can create a more successful New Year’s plan.
2. When itbrcomes to nutrition, don’t diet, but strategize
Diets can bebrperceived as a temporary mindset and involve only food. Instead, make lifestylebrchanges with environments of success that are strategic. Choose strategic modificationsbrto food choices that you can maintain. If your goal is weight loss, makebrnutrition your primary focus with exercise taking a supportive role.
Often peoplebrfail in weight loss becausebrthey begin to try to achieve weight loss with aggressive exercise routinesbrwhile neglecting nutrition. In fact, people can eat in five minutes what itbrtakes two hours to burn off in the gym. To see desirable results for weightbrloss we have to learn how to eat strategically and be patient with the process.
3. Don’t wait on weights
It’s a mythbrthat cardio is the best way to be fit, especially for women. Strength training,bror at least weight bearing exercise, has generous benefits for both men andbrwomen.
Women do notbrtend to build bulk like men, but can benefit from lean muscle mass, especiallybrlong term. When you make New Year’s goals, you will see optimal results if you
includebrstrength training and proper stretching in your routine and not justbrcardiovascular exercise.
4. FitbrMental Fitness into your New Year’s Resolutions
When we thinkbrof physical fit- ness, we often think of running, sports, exercise, or evenbrdoctor check-ups. When we think of the words mental health, we might think ofbrwords like depression or mental health disorders. In truth, we should bebrthinking about mental health in a more positive, preventative way like we dobrphysical health. This is why I’m using the term mental fitness.
Make goals forbrregular sleep, self-care, family connection, stress management, appropriate
social mediabruse and community connection. These actions are very much preventative andbrenhance mental fitness. If you feel you are struggling in this area, don’tbrwait. Get help now. The app 211 is a great resource for help.
5. Take anbronline self-assessment and see your doctor
Fitness andbrhealth extend further than regular exercise and nutrition. A person should bebrproactive about their health and be their personal advocate. Know yourbrbiological age to determine where you could improve habits by a review of yourbrpersonal and family history.
Also knowbrappropriate time frames and number ranges for cancer screenings, blood cholesterol,brblood pressure checks and otherbrhealth markers which can help strengthen resolve and direction while making NewbrYear’s resolutions.
6. Failbrupward, Fail often
According to abrUS News World Report 80 Percent of New Year’s resolutions fail in February.brDon’t be a person that abandons resolutions at the first missed workout or nutritionbrmess-up. Expect failure but realize failure is not a terrible thing.
Failure isbrsomething that happens to people who are trying to succeed at change. Thosebrwho don’t fail are those not working against change. When we anticipate thatbrfailure is part of the process of success, we are less likely to let it derailbrus. (Brown is a Serve Daily contributor.)