New Years Resolutions

A recent study showed that last year only 8% of us managed to achieve their New Year goals, meaning of us 92% didn’t. This got me thinking. How come only 8%? And how did that 8% do it, while still living a normal working life?

Digging deeper, I found a common pattern behind their success. And before you ask, no, the successful 8% were not all unemployed! Below I list the reasons why some were able to maintain enthusiasm, motivation and most importantly, self-discipline.

Make your Goals Specific

People proclaim “this year I’m going to get in shape” but what does that actually mean? Rather leave out the gray area and specifically tell yourself your goal is to reach a certain weight, run three miles a day, or do an extra three reps in the gym will help massively to stick to your resolution.

Rule for Success 1 – State your Goals!

Measure Progress

“If you can’t measure it, you can’t change it.” Keep record where you began. With a specific goal in mind, stick with your resolution and measure progress along the way. These feedback loops is a great source of motivation as you can reflect on past records and see where you’ve reached.

Rule for Success 2 – Keep a Record of your Progress

Schedule It

Have you ever told someone you just simply ‘don’t have time’ to hit the gym, or ‘don’t have time’ to eat healthy? Truth is nobody has time, we make time. A good tip is to treat these resolutions as appointments; you wouldn’t often re-schedule an appointment so why reschedule a spin class? That which is scheduled gets done. Rule for Success 3 – Put it in the Diary

Get up when you Slip Up!

Slip-Ups happen. Just don’t treat these slip-ups as meltdowns or an excuse to give up. Acknowledge the mistake and continuing on the path to your goal. It’s about developing the right skills and having the patience that inevitably lead to success.

Rule for Success 4 – Perseverance is the Key

Chiropractic

How many of you know the positive effects Chiropractic can have on our bodies and mind? Regular adjustments help us to move easier, sleep better, be more motivated, make us feel better and create happiness in ourselves. All this, partnered with your New Year’s resolutions, will give us a fantastic, healthy and determined start to the New Year.

Rule for Success 5 – Look After Your Body: It’s the Only Place You have to Live!

Will 2018 be the year you join the Elite 8% or part of the 92%?

Small changes, big benefits

Did you know that small change in your life can have massive benefits in many different ways, both in short and long term? It takes 30 days to make a habit, or change to a new behaviour. It’s only 30 days that’s not so long is it?

So instead of trying to make big life changes in one day. Try starting one thing. Just one behaviour or action that you are doing every day that you would like to change in order to become a better person or live a healthier life.

Here are some examples of some small changes;

·        Feeling stressed in the morning? If so get up 5 minutes earlier than you usually do. This can help you to not start the day in a rush!

·        Drink water instead of fuzzy drinks.

·        Here’s an oldie, but a goodie. Walk or cycle to work or to the local grocery store instead of taking the car.

·        Skip that afternoon everyday Grande Caffe Latte. This will save you $3.65 a day or $18.25 in a five day work week. Through the year this small change will save you a whooping $876. Health wise you won’t be consuming that 200 calories a day.

Small changes lead to saving money and health benefits. So what small change will you make?

Dr. Elton Clemence practices at Family First Chiropractic located at 142 Erickson drive in Red Deer. Call us today to book an appointment (403)347-3261 or visit us at www.family1stchiro.ca

New years resolutuions

It is a new year and a new fresh start- what are your New Years resolutions?

New Year resolution ideas

1.      Be more mindful

2.      Do one random act of kindness daily

3.      Read more books- at least 30 min per day

4.      Meditate daily- reduces anxiety

5.      Reduce phone and screen time

6.      Hug your loved ones more- releases oxytocin

7.      Reduce your toxin exposure- reduce sugars and preservative in your food 

8.      Take probiotics – work on healthy gut flora

9.      Get more sleep- 8 hours a night

1.  Move more – at least 30 min per day

Dr. Joelle Johnson is owner and chiropractor at Family First Chiropractic and wellness, 142 Erickson drive, Red Deer call 403-347-3261 or www.family1stchiro.ca. We are also on FB, twitter and Instagram!

Reasons to quit Smoking....

There are many other good reasons to quit smoking:

• You'll set a good example for your children
• Your smoking will no longer affect the health of people around you
• You'll have more money to save or to spend on other things - a pack of cigarettes a day adds up to more than $3000 a year!
• You'll have more energy to do the things you love
• You'll pay lower life insurance premiums
• Cigarettes will no longer control your life
• Fungicides and pesticides -- Cause many types of cancers and birth defects.
• Cadmium -- Linked to lung and prostate cancer.
• Benzene -- Linked to leukemia.
• Formaldehyde -- Linked to lung cancer.
• Nickel -- Causes increased susceptibility to lung infections.
• ·         There are more than 4,000 ingredients in a cigarette other than tobacco. Common additives include yeast, wine, caffeine, beeswax and chocolate. Here are some other ingredients:   Ammonia: Household cleaner
  Angelica root extract: Known to cause cancer in animals
  Arsenic: Used in rat poisons
  Benzene: Used in making dyes, synthetic rubber
  Butane: Gas; used in lighter fluid
  Carbon monoxide: Poisonous gas
  Cadmium: Used in batteries
  Cyanide: Deadly poison
  DDT: A banned insecticide
  Ethyl Furoate: Causes liver damage in animals
  Lead: Poisonous in high doses
  Formaldehiyde: Used to preserve dead specimens
  Methoprene: Insecticide
  Megastigmatrienone: Chemical naturally found in grapefruit juice
  Maltitol: Sweetener for diabetics
  Napthalene: Ingredient in mothballs
  Methyl isocyanate: Its accidental release killed 2000 people in Bhopal, India in 1984
  Polonium: Cancer-causing radioactive element

Other benefits
Less stress
Once they have stopped smoking for a few months, heavy smokers tend to rate themselves as less stressed
There is evidence that nicotine, far from helping relieve stress, may actually cause it in smokers.
It's thought smokers go into nicotine withdrawal between cigarettes, and it's the satisfaction of the nicotine craving that creates the perception of stress-relief.
More time

The extra time you gain is an advantage that comes as a surprise to many smokers.
Most people don't think about the amount of time and energy they devote to worrying about where and when to buy tobacco, buying it, going to smoke and smoking.
Sense of achievement

It's incredibly satisfying to set a goal and then achieve it, particularly when the journey is a difficult one and you've had to overcome obstacles.

Many ex-smokers are rightly proud of their achievement in staying quit, and this feeling of success can be great for your self-esteem
During the early days and weeks of your quit, it's a good idea to set realistic goals instead of thinking 'I must quit now and forever', just say to yourself 'I'm not going to smoke at all today'.
You can increase your motivation if you reward yourself at lots of milestones along the way – for example reaching one day quit, then three, then a week, two weeks, a month, etc. Many small victories will build your confidence.

Gaining control

One of the most difficult things about stopping smoking is learning how to resist the urge to smoke.

When you first stop you'll find cravings come regularly and can be intense, but usually disappear within a couple of minutes.

Craving is a bit like a well-developed muscle – once you stop using the muscle, it will eventually wither or shrink. You help this process every time you conquer a craving.

By learning to cope with cravings, you win on all fronts: the cravings subside and you start to regain control over your addiction.

A new side to your personality

Giving up smoking can uncover new aspects of your personality.

As part of understanding what triggers the urge to smoke, many smokers end up with a better idea of what makes them stressed, angry, happy or bored.

Learning to handle new situations and overcoming obstacles can also help you develop personally.

Brought to you By the Staff and Practitioners at Family First Chiropractic and Wellness, 142 Erickson drive
ww.family1stchiro.ca
403-347-3261