Achieving your New Year’s resolutions can feel overwhelming, especially when the new year’s excitement starts to fade and the reality of change sets in. However, with a clear plan, realistic goals and a focus on building positive habits, you can set yourself up for success. Here are some tips to help you stay motivated and on track toward achieving your goals:
- Set Specific and Achievable Goals
Make sure your resolutions are clear and realistic. Instead of vague goals like “exercise more,” try something specific, such as “exercise 3 times a week for 30 minutes.” Laying out goals this way makes them easier to track and attain.
- Break Goals into Smaller Steps
Large goals can be daunting. Break them into smaller, actionable steps. For example, if your goal is to save money, start by setting a monthly savings target.
- Track Your Progress
Keep a journal or app to track your progress. Writing down your achievements helps keep you motivated and lets you see how far you’ve come.
- Take Your Time
Some goals are easier to achieve than others. Don’t get too hard on yourself if one of your goals takes all year to work towards. With work commitments and plans constantly changing and life being busy, you may need to space your goals out more and that’s okay!
The new year brings hope, renewal and a chance to start fresh. Resolutions are a great way to start something new and lay out goals and plans for your future. We hope these tips help you stay motivated and excited to achieve your goals throughout the new year.
The holiday season is often called “the most wonderful time of the year,” but it can also be the most stressful for many. Between shopping for gifts, balancing a healthy diet, managing family dynamics and meeting work deadlines, the pressure to create the “perfect” holiday experience can quickly overwhelm us. Amid the celebrations, it’s easy to lose sight of what matters most—finding joy and connection in the present moment.
In this blog, we’ll explore simple but effective strategies to help you find balance, manage your stress, and create a holiday season that feels both meaningful and manageable.
- Plan ahead
Ensure you give yourself enough time to finish your to-do lists and goals. Use a calendar to track all your celebrations and gatherings with friends and family. Go grocery shopping early to beat the rush, and make sure you have enough time to return if you forget any items. Planning can be a great way to reduce stress.
- Portion control and balancing your plate
It’s important to manage a healthy diet during the holidays while still enjoying all your favorite holiday treats. Start with a colorful variety of fruits and vegetables, and balance the rest of your plate with grains and proteins before adding your favorite treats. Be mindful of your portion sizes and drink plenty of water. Enjoy your treats in moderation, but know that it’s okay if you eat a few more than planned!
- Plan workouts and stay consistent.
Exercise is not only good for your body but great for your mental health. Take a break from holiday preparation to get in some movement. Find the best type of exercise for you, whether going on walks, doing online workout routines or visiting a gym. Staying active will help manage stress, help you sleep better and stay on track with your health goals during the holiday season.
- Create relaxing surroundings
Light some candles, play music and create a relaxing environment to help relieve some stress. Let some sunlight in and take some breaks outside when it’s not too cold to get some vitamin D. This will help boost your mood and increase your energy levels, making it easier to manage stress and stay balanced throughout the day.
- Make time for yourself.
Remember, taking a break and spending some time with yourself is okay! Read a book, nap, watch a movie or any other activity you enjoy. It’s also all right to say no if things are piling up and a break is needed. Prioritize yourself amidst all the celebrations and preparations.
- Be kind to yourself!
Remember, the holidays should be an exciting, enjoyable time! Balancing responsibilities and relaxation is essential during this season. Don’t be too hard on yourself if you don’t accomplish everything or if you need to ask for help.
With a mindful approach, you can find that balance and make this a season of fulfillment rather than stress. Focus on what truly matters and enjoy this stress-free holiday season!
We will implement holiday hours at our clinics and Administrative Building on Christmas Eve and Christmas Day. Check out the upcoming holiday hours in the chart below:
Facility |
Tuesday, December 24 Hours |
Wednesday, December 25 Hours |
| GHC-SCW Urgent Care Clinic at Capitol Clinic | Open 8 a.m. – 5 p.m. | Open 10 a.m. – 2 p.m. |
| GHC-SCW Capitol Clinic Pharmacy | Open 8 a.m. – 5 p.m. | Closed |
| GHC-SCW Urgent Care Lab and Imaging | Open 8 a.m. – 5 p.m. | Open 10 a.m. – 2 p.m. |
| Princeton Club West PT/OT Clinic | Open 6:30 a.m. to 12 p.m. | Closed |
All other GHC-SCW Clinics & Administrative Offices:
|
Open 8 a.m. – 12 p.m. | Closed |
Implementaremos horarios de días festivos en nuestras clínicas y edificio administrativo en Nochebuena y Navidad. Consulte los próximos horarios de días festivos en el siguiente cuadro:
Lugar |
Horario durante el día martes, 24 de diciembre |
Horario durante el día miércoles, 25 de diciembre |
| Clínica de Cuidado Urgente en la Clínica del Capitolio de GHC-SCW | Abierta de 8 a.m. a 5 p.m. | Abierta de 10 a.m. a 2 p.m. |
| Farmacia de la Clínica del Capitolio de GHC-SCW | Abierta de 8 a.m. a 5 p.m. | Cerrada |
| Laboratorio y Radiología en Cuidado Urgente de GHC-SCW | Abiertos de 8 a.m. a 5 p.m. | Abiertos de 10 a.m. a 2 p.m. |
| Clínica de Terapia Física Y Ocupacional de Princeton Club West | Abierta de 6:30 a.m. a 12 p.m. | Cerrada |
Demás clínicas y oficinas administrativas de GHC-SCW:
|
Abiertos de 8 a.m. a 12 p.m. | Cerrados |
We will implement holiday hours at our clinics and Administrative Building on New Year’s Eve and New Year’s Day. Check out the upcoming holiday hours in the chart below:
Facility |
Tuesday, December 31 Hours |
Wednesday, January 1 Hours |
| GHC-SCW Urgent Care Clinic at Capitol Clinic | Open 8 a.m. – 9 p.m. | Open 9 a.m. – 9 p.m. |
| GHC-SCW Capitol Clinic Pharmacy | Open 8 a.m. – 5 p.m. | Open 9 a.m. – 5 p.m. |
| GHC-SCW Urgent Care Lab and Imaging | Open 7:30 a.m. – 9 p.m. | Open 7:30 a.m. – 9 p.m. |
| Princeton Club West PT/OT Clinic | Open 6:30 a.m. – 12 p.m. | Closed |
All other GHC-SCW Clinics & Administrative Offices:
|
Open 8:00 a.m. – 12 p.m. | Closed |
Implementaremos horarios de días festivos en nuestras clínicas y edificio administrativo en Nochevieja y Año Nuevo. Consulte los próximos horarios de días festivos en el siguiente cuadro:
Lugar |
Horario durante el día martes, 31 de diciembre |
Horario durante el día miércoles, 1 de enero |
| Clínica de Cuidado Urgente en la Clínica del Capitolio de GHC-SCW | Abierta de 8 a.m. a 9 p.m. | Abierta de 9 a.m. a 9 p.m. |
| Farmacia de la Clínica del Capitolio de GHC-SCW | Abierta de 8 a.m. a 5 p.m. | Abierta de 9 a.m. a 5 p.m. |
| Laboratorio y Radiología en Cuidado Urgente de GHC-SCW | Abierta de 7:30 a.m. a 9 p.m. | Abierta de 7:30 a.m. a 9 p.m. |
| Clínica de Terapia Física Y Ocupacional de Princeton Club West | Abierta de 6:30 a.m. a 12:00 p.m. | Cerradas |
Demás clínicas y oficinas administrativas de GHC-SCW:
|
Abierta de 8 a.m. a 12:00 p.m. | Cerradas |
When it comes to your pelvic floor, not holding your breath is important! Many people develop a habit of holding their breath when lifting objects in day-to-day life and while working out. When you hold your breath, you increase your abdominal pressure putting more pressure on your bladder and your pelvic floor. This increase in pressure can lead to bladder incontinence for everyone and vaginal prolapse for those with a vagina.
Tips to help:
- Pursed lip exhale: Instead of holding your breath, do a pursed exhale during the movements. This can be when picking up an object off the floor or when lifting weights in the gym. Purse your lips like you have then around a small coffee straw and slowly blow out. You should feel your abdominal muscles turn on to help you lift.
- Count out loud: When working out count your reps out loud. If you are counting, you are breathing and not holding your breath.
- Breath normally: Do you hold your breath when you are stressed, plucking your eyebrows or watching a scary scene on TV? If you catch yourself holding your breath during the day, cue yourself to breath to put less pressure on your pelvic floor.
- Diaphragmatic breathing: Diaphragmatic breathing is using your diaphragm, the muscle that separates your lungs and heart above from the digestive system and other internal organs below. When the diaphragm contracts, it changes the volume of the chest cavity and helps bring air into your lower lungs. You will notice your lower rib cage expands forwards and out to the sides. A cue that can help is pull the air in deep and low. Here is a video that demos diaphragmatic breathing: Diaphragmatic Breathing | UCLA Integrative Digestive Health and Wellness Program
Diaphragmatic breathing can help with many things:
- Improve Digestion
- Decrease acid reflux
- Decrease constipation
- Muscle relaxation
- Decrease anxiety
- Improve sleep quality
Resource:
Natural breath control during lifting tasks: effect of load – PubMed (nih.gov)
Pelvic Organ Prolapse – PubMed (nih.gov)