Showing posts with label Setting. Show all posts
Showing posts with label Setting. Show all posts

Sunday, June 2, 2013

Advice for setting running goals for a beginner

Hi everyone! I need some advice as I just started running. 

I started with the c25k app but felt ok running longer than one minute, so I ended up running 15 min straight for day 1, then 25 min yesterday for day 2 (although I wanted to stop so bad at 20 min). I average 11:20 min/mile which is reaaaally slow, but I'm not too concerned about it.

I don't really know if I should keep up with that 25 min or try and reach 30 or even 45 min. I don't want to set myself up for failure by having unrealistic goals. My main problem with keeping up with an exercise routine is when I feel overwhelmed/demotivated. My legs are fine/aren't sore at all today.

I want to run 5x times a week, for weight loss mostly, as I am 35 lbs overweight (10 lbs overweight BMI-wise). 

I guess my question is, what are realistic goals for someone who starts running? Should I work on running for a longer period of time? Faster? At what frequency should I increase my goals and by how much?

Also, I'm currently eating anywhere between 1200-1600 calories a day (BMR is 1630). Is that enough for running 5x a week? I'm aiming for a 1.5 lbs-2 lbs loss a week.

tia :) 


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Monday, December 10, 2012

Stress management counseling in the primary care setting is rare

Nov. 19, 2012 — While stress may be a factor in 60 to 80 percent of all visits to primary care physicians, only three percent of patients actually receive stress management counseling, say researchers at Beth Israel Deaconess Medical Center.

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The study appears online Nov. 19 in the Archives of Internal Medicine.

"Almost half of Americans report an increase in psychological stress over the past five years. Stress is the elephant in the room. Everyone knows it's there, but physicians rarely talk to patients about it," says lead author, Aditi Nerurkar, MD, MPH a primary care physician and the Assistant Medical Director of BIDMC's Cheng & Tsui Center for Integrative Care. "In fact, stress management counseling is the least common type of physician counseling, falling behind counseling for nutrition, exercise, weight loss and smoking."

Nerurkar and colleagues examined data from the 2006 to 2009 National Ambulatory Medical Care Survey involving more than 34,000 office visits and 1,263 physicians. They were looking for evidence of doctors who provided stress management help, which included counseling at the visit, providing "information intended to help patients reduces stress through exercise, biofeedback, yoga, etc.," or referrals "to other health professionals for the purpose of coping with stress."

What they found is that stress management counseling by physicians rarely happens in the primary care setting. Just three percent of physicians offer stress counseling, mostly for their more complex patients, particularly those coping with depression.

"Our research suggests that physicians are not providing stress management counseling as prevention, but rather, as a downstream intervention for their sickest patients," says Nerurkar. "Considering what we know about stress and disease, this clearly points to missed opportunities."

The researchers also found that stress management counseling was associated with longer office visits.

"We know that primary care physicians are overburdened. With the volume of patients they see, there simply may not be enough time to provide stress management counseling during the office visit," says senior author, Gloria Yeh, MD, MPH, Director of the Integrative Medicine Fellowship Program at Harvard Medical School and BIDMC. "The fact that we found that so few physicians are counseling their patients about stress supports this, and highlights the need to rethink how primary care is being delivered."

A key step towards incorporating stress management counseling into primary care may be restructuring primary care delivery and payment to support team-based care.

"New payment models designed to promote wellness will enable team-based primary care practices to add counseling and coaching staff to address stress, mental illness and behavioral change more effectively," says co-author, Russell S. Phillips, MD, Director of the Harvard Medical School Center for Primary Care.

These changes could help shift counseling to earlier in the disease process.

"Our findings make us wonder whether stress management counseling, if offered earlier to more patients as prevention, could lead to better health outcomes," says Nerurkar, "But more research is needed to establish the role that stress management might play clinically."

In addition to Nerurkar, Yeh and Phillips, co-authors include Asaf Bitton, MD, MPH and Roger B. Davis, ScD of Beth Israel Deaconess Medical Center.

Nerurkar is supported by an Institutional National Research Service Award from the National Institutes of Health. Davis is supported in part by the Harvard Catalyst and the Harvard Clinical and Translational Science Center.

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Wednesday, April 11, 2012

Goal Setting Tools and Forms for Weight Loss Success.

 

Goal setting tools help for the bedrock of any weight loss program or fitness regimen. I've

learned, through trial and error, that without the right goals and ture vision, I was going to keep running my chubby little legs on the hamster wheel of weight loss.

Sure, I knew I wanted to be "fit." I knew I wanted to feel comfortable in my own sin. I wanted to like myself again. But, because my goals weren't clear and I had no practice in the art of active visualization, I had no real way to tell if I was getting real results.

So, I came across a few sources, namely Precision Nutrition and Burn the Fat, Feed the Muscle, and they talked about the importance of goal setting and how to do it properly. One of the best books on this subject I've read is Maximum Achievement by Brian Tracey. You can apply the whole book to any part of life, including your health and weight loss endeavors.

I reset and tweaked my goals, and learned how to visualize with passion. I felt it in my bones that my desires would manifest. They steadily have. Holy crap! This stuff works! Using my brain, mustering up some mojo, and utilizing a few goal setting tools started producing results.

I constantly upgrade my goals. I religiously track them, too. It helps give me the weight loss motivation I need. When I go about reassessing my goals and forming my new ones, I discovered they all fit under these four guidelines:

The 4 C's Of Goal Setting

Crystal Clear. You simply can't hit a target if you don't know what it is. Goals must be super precise. "Look sexy" = bad goal. "Be 12% Body Fat" = good goal.

Conquerable. Yes, goals must be big enough to scare you a little. They have to be grand enough to keep you motivated. Just make sure they're actually doable. Discouragement will plaque those who try for something that's not meant for their body. However, most anything is possible. Listen closely to the voice within and it'll give you your heading.Goal Setting Tools

Checklist Worthy. If it's not a goal that doesn't have an ending date, chuck it. If you'll never know exactly when you arrive at the finish line, you can't check it off your list. It's never accomplished. "Feel better in my skin" = bad. "Lose 2 lbs a week for ten weeks to achieve my goal weight of 130 lbs." = much better.

Charismatic. If your goal isn't imbued with passion, why the heck are you wasting your time with it? If you don't often wake up like a 6 year old on Christmas morning, geared up to work towards your goals, then it simply doesn't have enough fire power to keep your motivation flame glowing.

I've created a lot of tools and forms to help track my goals. I'm pretty pragmatic, and these tools help me make sure I'm heading down the path I've chosen. Below are some goal setting forms that you're free to download. Don't forget to use the calculators and charts to help you set your goals. And never give up. You really can do this. No matter where you are on your path, you are going to succeed. Just keep at it. Keep your eye on the prize. Success happens!!

The following articles are on their way. Get notified when they're published. Remember to not only dream up the body of your choosing, but to take concrete steps in attaining it.

Creating SMART Goals for a Physical Transformation

Set Your Goals HIGHER to Boost Motivation

Personal Contracts for Weight Loss Accountability

Simple Goal Tracking Methods to Ensure Success


View the original article here

Wednesday, March 28, 2012

Goal Setting Tools and Forms for Weight Loss Success.

 

Goal setting tools help for the bedrock of any weight loss program or fitness regimen. I've


learned, through trial and error, that without the right goals and ture vision, I was going to keep running my chubby little legs on the hamster wheel of weight loss.


Sure, I knew I wanted to be "fit." I knew I wanted to feel comfortable in my own sin. I wanted to like myself again. But, because my goals weren't clear and I had no practice in the art of active visualization, I had no real way to tell if I was getting real results.


So, I came across a few sources, namely Precision Nutrition and Burn the Fat, Feed the Muscle, and they talked about the importance of goal setting and how to do it properly. One of the best books on this subject I've read is Maximum Achievement by Brian Tracey. You can apply the whole book to any part of life, including your health and weight loss endeavors.


I reset and tweaked my goals, and learned how to visualize with passion. I felt it in my bones that my desires would manifest. They steadily have. Holy crap! This stuff works! Using my brain, mustering up some mojo, and utilizing a few goal setting tools started producing results.


I constantly upgrade my goals. I religiously track them, too. It helps give me the weight loss motivation I need. When I go about reassessing my goals and forming my new ones, I discovered they all fit under these four guidelines:

The 4 C's Of Goal Setting


Crystal Clear. You simply can't hit a target if you don't know what it is. Goals must be super precise. "Look sexy" = bad goal. "Be 12% Body Fat" = good goal.


Conquerable. Yes, goals must be big enough to scare you a little. They have to be grand enough to keep you motivated. Just make sure they're actually doable. Discouragement will plaque those who try for something that's not meant for their body. However, most anything is possible. Listen closely to the voice within and it'll give you your heading.Goal Setting Tools


Checklist Worthy. If it's not a goal that doesn't have an ending date, chuck it. If you'll never know exactly when you arrive at the finish line, you can't check it off your list. It's never accomplished. "Feel better in my skin" = bad. "Lose 2 lbs a week for ten weeks to achieve my goal weight of 130 lbs." = much better.


Charismatic. If your goal isn't imbued with passion, why the heck are you wasting your time with it? If you don't often wake up like a 6 year old on Christmas morning, geared up to work towards your goals, then it simply doesn't have enough fire power to keep your motivation flame glowing.


I've created a lot of tools and forms to help track my goals. I'm pretty pragmatic, and these tools help me make sure I'm heading down the path I've chosen. Below are some goal setting forms that you're free to download. Don't forget to use the calculators and charts to help you set your goals. And never give up. You really can do this. No matter where you are on your path, you are going to succeed. Just keep at it. Keep your eye on the prize. Success happens!!


The following articles are on their way. Get notified when they're published. Remember to not only dream up the body of your choosing, but to take concrete steps in attaining it.


Creating SMART Goals for a Physical Transformation


Set Your Goals HIGHER to Boost Motivation


Personal Contracts for Weight Loss Accountability


Simple Goal Tracking Methods to Ensure Success


View the original article here