|Updated: 12/30/2011 12:08 pm
||Published: 12/29/2011 2:14 pm
DR. LESTER: We all know that our body is not perfect and we want to do something about it, so we make promises that we want to lose weight, we’re going to exercise more, we’re going to get the right amount of sleep and we’re going to get rid of all of the bad habits that we know hurt us. We’re going to quit smoking or we’re going to quit drinking too much, and we’re going to stay away from the foods that we know are harmful to us.
DR. LESTER: I recommend to my patients 3 important things: 1) You sit down and say, “What is my goal?” Think of it as no differently than you’re on a football team or volleyball team and you have to have a goal in mind. The idea is that you want to score and you want to win this game, so what is your goal for your body? Do I want a smaller waist, do I want more muscle, do I want to strengthen my arms and neck, and you write this down. What is my goal, and if it includes a weight goal, you need to write your ideal weight down - “This is what I want my goal to be”. Know what your goal is and put it in writing. 2) How am I going to achieve that goal? Then you list the things that you know it’s going to take to reach that goal. Let’s say your goal is to decrease your waist by 2 inches or go down 2 dress sizes or 2 pant sizes. So you know what you have to do, you have to change your diet, so you write down that diet, then next to that you write down things that you know you have to take care of. Do I have to get rid of soft drinks, do I have to get rid of some of my sweets, do I have to watch my carbs, whatever it takes. Am I eating at the right time of day, and in the right quantity, not just total calories, it’s when I eat them. So part of that goal is to make sure you never miss breakfast. And 3) has to be, how you hold yourself accountable. That means you weigh yourself undressed, on the pair of scales that you’re going to be using this year. No fudging. Look at yourself in the mirror, and if possible, take your picture with your iPhone or camera on a tripod, but don’t take a picture of your face; that way if you lose your iPhone, nobody has a picture of you to send viral on the Internet!
DR. LESTER: Well, you know that exercise is a part of this. We know that an hour 5 times a week is great, but we know that as short as 15 minutes a day can make a tremendous difference on your long-term health. When you set what goal your exercise is going to be, it needs to be at least 5 days a week. It should include at least 1 day of rest when you don’t exercise.
If our goal happens to be to get our blood pressure under better control, make sure we have a baseline blood pressure, and make sure we write it down on January 1. Then we need to have some friend or family member, or your physician, who is going to help you keep yourself accountable, and who we check in with on a regular basis so that we don’t, so to speak, fall off the band wagon or backslide and by Feb 1 we put our New Year’s resolution out of our mind.
Remember, your body is not like anybody else’s. You are a unique model and make, and your accessories aren’t exactly like anybody else’s. Most of us who are over 30 years old recognize this as being a classic ’57 model. They aren’t making them anymore. They don’t make original parts. I don’t care if you’re a ’47 model or ’57 model, you’ve got to take care of the parts that you have. The replacement parts that are available for a ’57 Chevy and ’57 model bodies are never going to be what the original was. So make your New Year’s resolution, and you’re going to make one of your primary priorities to take care of your body this year. And a year from now, you’re going to be where you want to be in your health. And in doing so, you’re going to look better, you’re going to feel better, and you’re going to have decreased risk for diabetes, vascular disease and cancer.
If you need someone to help you sit down and set those goals, come to our clinic and get a full body composition scan done and see what exactly your own muscle and fat densities are. Let us tell you what metabolic issues you have that are keeping you from meeting your goals, and let us help you hold yourself accountable to achieve those goals in the long-term. Call us for a free consultation.
Aspen Wellness Center has a three prong approach to get you on track for long-term success
i. First, a thorough history and exam
ii. Second, a Total Body Composition Scan, utilizing the new technology from GE Medical Scanner
iii. Thirdly, a comprehensive laboratory analysis done by one of the major labs in Oklahoma
1757 North Aspen Avenue Broken Arrow, OK 74012-1197