Vim & Vigor - Winter 2017 - University of Virginia - 3

MAKE 1 CHANGE

BY MELANIE DICK

IMPROVING YOUR HEALTH DOESN'T HAVE TO MEAN A DRAMATIC
MAKEOVER TO YOUR DAILY ROUTINE. ALL IT TAKES IS ONE SIMPLE
CHANGE AT A TIME. EVENTUALLY, THESE CHANGES WILL ADD UP
TO DRAMATIC IMPROVEMENT OF YOUR HEALTH.

Skip the New Year's

Resolution

When it comes to New Year's resolutions, many of us adopt an "all
or nothing" mindset. We try to make big, drastic changes all at once.
No wonder most resolutions start to lose steam around Valentine's
Day. But don't worry. This is a good thing, says Beth Frackleton, RN, a certified health and wellness coach who helps UVA team members and their families
manage chronic health conditions by improving their lifestyles.
Changes are more likely to become lifelong habits when they happen gradually. "If you can figure out how to seamlessly incorporate healthier behaviors into
your day, you're more likely to stick with it," Frackleton says. Instead of trying
to change your schedule altogether, she suggests looking for opportunities to
upgrade your current routine.
If you want to get more exercise, take a 10-minute walk three times a day.
If there's a stairwell nearby, walk up and down the stairs throughout
the day.
Set aside time at the beginning of each week to plan healthy meals.

PHOTO BY GETTY IMAGES

Think Positively

New habits should be developed in a positive environment, free from expectations of perfection. Does this scenario sound familiar to you? With a negative
mindset, you might think: "Today was such a busy day, and I'm too tired to
exercise. I'm never going to lose weight. I should just give up."
Now try a positive mindset: "Today was a busy day, and I didn't make it to
the gym like I had planned. However, I did have an active day at work where I
had to walk quite a bit. I also had a healthy lunch that included vegetables and a
glass of water. I actually did better than I thought. Tomorrow, I'll plan to get an
earlier start on my day so I can leave work on time and get to the gym."
By identifying your strengths and previous successes, Frackleton says, you
can build self-confidence, which is essential in making changes. ■

WHICH STAGE OF
CHANGE ARE YOU IN?

Self-change is a staged process,
explains Beth Frackleton, RN. "As a
health coach, I have my client determine what stage of change* they
believe they may be in. Then I base
my coaching interventions on that
stage. It's common to move forward
or slip back into a previous stage,
and that's OK," Frackleton says.
"Change is not linear, and setbacks
can be expected."
(not ready
1 toPrecontemplation
change)-"I can't" or "I won't."
Contemplation (thinking of
2 making
a change)-"I might."
Preparation (preparing to take
3 action)-"I
will."
4 Action (taking action)-"I am."
(maintaining a
5 Maintenance
good behavior)-"I still am."
*Based on Stages of Change model developed by Dr. James Prochaska in the 1970s.

WIN TE R 2017

3



Table of Contents for the Digital Edition of Vim & Vigor - Winter 2017 - University of Virginia

Contents
Vim & Vigor - Winter 2017 - University of Virginia - Cover1
Vim & Vigor - Winter 2017 - University of Virginia - Cover2
Vim & Vigor - Winter 2017 - University of Virginia - Contents
Vim & Vigor - Winter 2017 - University of Virginia - 2
Vim & Vigor - Winter 2017 - University of Virginia - 3
Vim & Vigor - Winter 2017 - University of Virginia - 4
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Vim & Vigor - Winter 2017 - University of Virginia - Cover3
Vim & Vigor - Winter 2017 - University of Virginia - Cover4
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