{"id":269,"date":"2018-08-28T23:53:58","date_gmt":"2018-08-28T23:53:58","guid":{"rendered":"https:\/\/in.nau.edu\/ucan\/?p=269"},"modified":"2018-08-28T23:57:42","modified_gmt":"2018-08-28T23:57:42","slug":"getting-started-2","status":"publish","type":"post","link":"https:\/\/in.nau.edu\/ucan\/getting-started-2\/","title":{"rendered":"Getting Started"},"content":{"rendered":"

On the fence about making a change?<\/h2>\n

Good news – that’s totally normal. It’s called ambivalence. Ambivalence means having mixed feelings. On one hand, you’re tired after a long day and you don’t feel like getting to the gym. On the other hand, you really want the health benefits, the energy spike, and the stress release that comes with a workout.<\/p>\n

Yep. It happens. And it’s ok.<\/p>\n

So how do you get unstuck from the fence?<\/h2>\n

Meet with a U CAN health coach, of course! But if you’re ambivalent about that too, then consider making a list of changes you’re interested in making.<\/p>\n

Next, circle the change on that list that excites you the most right now. Making a change isn’t easy. Try not to tackle too many changes at once. In fact, we recommend just taking a look at one change at a time. You have your whole life to make sustainable health-supporting changes. And if you want them to be sustainable, slow and steady wins the race.<\/p>\n

You’ve got that change in mind?<\/p>\n

Ok, now, the next step is to ask yourself this important question:<\/p>\n

Why do you want to make that change?<\/em><\/p>\n

Now take a moment and really think about it. Write out all of your reasons.<\/p>\n

Then ask yourself this question:<\/p>\n

If you were to make this change, how might your life improve?<\/em><\/p>\n

Take a moment and write some notes down.<\/p>\n

Alright, so those are your motivators. Those are your reasons. And there are some good reasons you haven’t started making that change just yet. Is now a good time to attempt this change? If it is, then here we go. We’re jumping off the fence!<\/p>\n

Goal-Setting<\/h3>\n

One key piece of the behavior change process is to create a very very small, itty-bitty goal to get started. A common mistake folks make is they set a BIG goal – 5 days a week. It’s too much to start, and failure is likely. So start small. How about one day a week? Maybe two. Make sure your goal is a specific action goal. Some examples might be, “I’m going to walk or run on the treadmill for 20 minutes twice a week.” or, “I’m going to add a salad to dinner two nights a week.”<\/p>\n

Ok, do you have your goal in mind? Write it down.<\/p>\n

Pay Attention<\/h3>\n

One of the key pieces to being successful maintaining a change, is to really be mindful. Tune in to how you feel on the days you’re successful with the change. Do you feel energized? Do you feel GOOD? If you notice that you feel amazing as you attempt changes, then you’re much more likely to stick with the change.<\/p>\n

To summarize, here are the five simple steps to jumping off the fence:<\/h4>\n
    \n
  1. Ask yourself if now is a good time to make a change.<\/li>\n
  2. Figure out the change that you’re most excited about making.<\/li>\n
  3. Write out all the reasons you want to make this change and brainstorm how making this change might help improve your life.<\/li>\n
  4. Write out a very very small, specific goal. Example: I’m going to research yoga classes and go to one yoga class this week.<\/li>\n
  5. Tune into your body – notice how it feels physically and mentally on the days you’re successful with that change. How does it feel? Is it a change that you enjoy? Is it a change that feels good? Then stick with it. If it isn’t or it doesn’t, then find a new goal.<\/li>\n<\/ol>\n

    You’ve got this! We know U CAN!<\/p>\n","protected":false},"excerpt":{"rendered":"

    On the fence about making a change? Good news – that’s totally normal. It’s called ambivalence. Ambivalence means having mixed feelings. On one hand, you’re tired after a long day and you don’t feel like getting to the gym. On the other hand, you really want the health benefits, the energy spike, and the stress […]<\/p>\n","protected":false},"author":359,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[4],"tags":[7,9,15,14],"class_list":["post-269","post","type-post","status-publish","format-standard","hentry","category-blog","tag-blog","tag-getting-started","tag-health","tag-ucan"],"_links":{"self":[{"href":"https:\/\/in.nau.edu\/ucan\/wp-json\/wp\/v2\/posts\/269","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/in.nau.edu\/ucan\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/in.nau.edu\/ucan\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/in.nau.edu\/ucan\/wp-json\/wp\/v2\/users\/359"}],"replies":[{"embeddable":true,"href":"https:\/\/in.nau.edu\/ucan\/wp-json\/wp\/v2\/comments?post=269"}],"version-history":[{"count":3,"href":"https:\/\/in.nau.edu\/ucan\/wp-json\/wp\/v2\/posts\/269\/revisions"}],"predecessor-version":[{"id":272,"href":"https:\/\/in.nau.edu\/ucan\/wp-json\/wp\/v2\/posts\/269\/revisions\/272"}],"wp:attachment":[{"href":"https:\/\/in.nau.edu\/ucan\/wp-json\/wp\/v2\/media?parent=269"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/in.nau.edu\/ucan\/wp-json\/wp\/v2\/categories?post=269"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/in.nau.edu\/ucan\/wp-json\/wp\/v2\/tags?post=269"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}