Ah, the New Year! A clean slate, a fresh start, a new beginning—365 days of possibilities. Are you one of those folks who sets a slew of New Year’s Resolutions, including losing weight, only to find yourself unable to live up to those very high expectations?
by Counseling and Wellness Center of PittsburghDecember 29, 2022 body positive, body positivity, fad diets, health coach, healthy eating, healthy food, Intermittent fasting, keto diet, ketogenic diet, new years resolution, new years resolutions, resolutions, weight loss, weight management0 comments
Back when I taught fitness classes at various gyms, my classes would be PACKED in January with those dewy-eyed resolutioners who were determined to make a plethora of changes in a very short time. By the end of February, my classes would be back to regular sizes with my tried and true students who were glad things were getting back to normal.
As a Health Coach, I am not a fan of the grandiose expectations attached to the start of a new year. And here is why—we are programmed to revert to our existing habits when life starts to get busy, complicated, or difficult. Instead, I would encourage you as I encourage my clients, to take small, actionable steps that will eventually lead you to create new and healthier habits.
Take a marathon runner for example, they don’t wake up and decide to run 26 miles the first day. Instead, they slowly build up their body’s ability to handle both the physical and the mental aspect of running for an extended period of time. This is the beauty of challenging yourself to take baby steps toward your health and life goals. Just like a house needs a solid foundation to build upon, so does your health.
Let’s be honest, most people can lose weight fairly easily. Fad diets are popular because they are relatively successful in the weight loss aspect! But when you take a deeper look at some of the most popular ones at the moment such as Keto, Paleo, or Intermittent Fasting, you’ll find the issues lie within the principles of the plan.
Take Keto, where at the beginning of the plan you may experience flu-like symptoms as your body starts to adjust to the extreme changes to your diet. Or intermittent fasting where there are basically no parameters to what you eat, only when you can eat.
When attempting these diets, ask yourself these two questions, 1. Can I sustain this for the rest of my life? and 2. What am I learning? This isn’t to say that folks don’t have success on these plans, but it is something to consider when thinking through what you are willing to sacrifice on your journey to lifelong health. If I am being honest with myself, I could never commit to a plan where I will never eat Christmas cookies or birthday cake again. And Keto fat bomb versions of these are not something I am willing to substitute.
This is the beauty of working with a health coach, I am the voice of reason in the swirling vortex that is the health and wellness industry. And I will hold you accountable for the choices you are making while encouraging you along your path to whole health.
by Counseling and Wellness Center of PittsburghDecember 21, 2022 compassion, conflict resolution, conversations for couples, couples communication, couples counseling, couples therapy, gratitude, making up after fights, marriage, marriage counseling, new years resolutions, relationship, relationship conflict, relationship resolutions, resolutions0 comments
Setting Couples New Year’s Resolutions is a great way to create a stronger connection, reinforce your bond, and set expectations for the future. Having shared goals can help you both stick to your promises—the more effort you two put in, the stronger the relationship. If you’re looking for some goals to work toward with your partner, this list of 6 Relationship Resolutions for 2023 is the perfect place to start.
1. Make a conflict management plan: this will allow you both to have your unique emotional constitutions respected, as well as forming a plan for how to manage healthy conflict in your relationship. A plan for conflict implies that disagreements are not inherently a problem but aims at tackling issues in the relationship that can cause small issues to become much bigger. It also brings awareness about how emotions play into your disagreements and what to do so that there is a smaller likelihood that trigger topics spiral out of control.
2. Make a vision board for your relationship and what you want in the next month, 6 months, 1 year, 2 years and 5 years! Once you’re done, put your vision board in a place you’ll see often because when you see something that inspires you on a daily basis, you stay on track. You can even take a picture of it and use it as your phone wallpaper.
3. Create an environment of appreciation between yourself and your partner. Catch your partner doing three things a week that you are grateful for. Share this with each other at the end of each week.
4. It is commonplace to be consumed by work, children, and finances that we literally forget how important it is to carve out quality time with our partners. Schedule date nights every other month. Pick the day (time and place can come later). Having a planned date is a great way to maintain a sense of adventure and fun in your relationship—it ensures time to build emotional intimacy and check in with each other.
5. Make rituals that honor your birthday, anniversary, holidays, and other landmark events through time. Celebrating the passage of time is a key component of how relationship masters keep their relationship well.
6. Choose compassion over being right. So many relationships suffer because our egos become gridlocked in the pattern of trying to be correct instead of being understanding and loving towards our partners and loved ones! Keep this in mind and always remember it is our kindness and care which nurtures those that surround us!
Written by Marriage Counselor and Founder of the Counseling and Wellness Center of Pittsburgh, Stephanie Wijkstrom.
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