Are you working on healthy habits for the new year? We’ve got some tips on how to find the motivation you need to establish those healthy habits and meet your goals.

What Motivates You?

There are basically two types of motivation:  extrinsic and intrinsic.

Extrinsic motivation refers to behavior that is driven by external rewards such as money, fame, grades and praise. This type of motivation arises from outside the individual, as opposed to intrinsic motivation, which originates inside the individual.

Extrinsic examples: working to receive a bonus, gaining a reward for an accomplishment, receiving recognition, changing habits based on how you think others may see your body or losing weight to fit into new clothes or look good for a beach vacation.

Intrinsic motivation is defined as performing an action or behavior because you enjoy the activity itself. Whereas acting on extrinsic motivation is done for the sake of some external outcome, the inspiration for acting on intrinsic motivation can be found in the action itself.

Intrinsic examples: losing weight because your body feels better, working because you enjoy making a difference, reading a book because you are curious about the subject, etc.

Intrinsic motivation is much stronger than extrinsic motivation. Intrinsic motivation can empower individuals to reach their goals and can help sustain an active lifestyle.

The Power of Habit

“Your beliefs become your thoughts,

Your thoughts become your words,

Your words become your actions,

Your actions become your HABITS,

Your habits become your values,

Your values become your destiny.”

-Mahatma Ghandi

Habit, combined with internal/intrinsic motivation, is where an active lifestyle begins. Before a new habit of physical activity can be born, individuals must believe that being active is good for them, then they must think about the benefits and build their intrinsic motivation. Next, individuals can vocalize their thoughts and establish goals and guiding principles for their actions.

Then comes action. Until action occurs, the belief is only a wish. Motivation comes from looking at the things you want and realizing what it takes to get them.

Strategies for Success

Here are some strategies to help you stay motivated and improve your wellness:

1. Get support. Tell your family and friends you are trying to make changes, and ask them to encourage and support you. Invite them to participate in your healthy activities.
2. Celebrate your successes. Recognize the changes you have already made and be proud of the person you are becoming.
3. Focus on the benefits. Make a list of the possible positive outcomes and review the benefits of living an active lifestyle.
4. Expect setbacks. Understand that there are times when you will falter, and this is normal.  Don’t expect perfection. Forgive yourself and move forward.
5. Be patient. Remember that change is hard and it takes time to form healthy habits.
6. Have fun! Do something you love. Add variety to your workout and your diet.
7. Search for inspiration. Notice others who have made changes and be inspired by their hard work and dedication. Realize that you can do it too!
8. Plan and prepare healthy meals and snacks ahead of time. Keep tempting foods out of the house/office.
9. Schedule a workout time. Have a set time to exercise.
10. Look for healthy options when eating out. Choose a meal that is nutritious with low calories.
11. Eat small meals/snacks every 2-3 hours to keep you from getting hungry and to maintain blood sugar levels.
12. Exchange processed foods for whole foods. Shop the perimeter of the grocery store.
13. Change your thinking. Think like an athlete.
14. Always have your workout gear ready.
15. Enjoy your favorite foods in moderation.
16. Log/track your food and exercise.

And when you feel like quitting, think about why you started!

This article was written by Cindy Nelson, Utah State University Extension assistant professor

What does it mean to opt outside? Instead of a shopping marathon, consider spending the day after Thanksgiving outside. Get your heart rate up by hiking instead of by maxing out your credit card next Friday.

‘Tis the season of the holiday hustle and bustle. While we are only just starting November, many of us are already starting to stress over the holidays that will be here before we know it – from airport schedules, to how to cook the perfect meal and even planning for Black Friday shopping deals. But maybe it is time to take a step back from everything.

Last year REI did something unprecedented – they gave all their employees a paid day off on Black Friday,  the busiest shopping day of the year. They urged consumers to go enjoy themselves outside, and they gave suggestions on trails and activities in every state. The movement was mentioned 84,763 times during the week of Black Friday 2015. This year, REI, along and other companies, will be closing their doors on Thanksgiving Day and Black Friday.

You may be thinking, so why should I opt to be outside when these are the best deals of the season?

1. Many Black Friday deals are no longer just on the Friday after Thanksgiving. Check your local ads and stores to see what and when the sales are. Many will have deals happening throughout the month of November and December.
2. Spend time with your family. Thanksgiving is a time when our thoughts turn to gratitude. Why not show it by participating in a family activity outside? Go on a hike or play at a local park. These are the activities that will make lasting memories for your family.
3. You just spent Thanksgiving day eating. If your family is anything like mine, we spend the morning cooking and then graze on the food all day! Being physically active the next day will not only make you feel better, but it will help create good habits before your New Year’s resolutions.
4. We live in the beautiful state of Utah! I think we sometimes forget to really admire the resources we have available here in our state. Utah has 45 state parks and five national parks, all offering diverse recreational opportunities. If you do not want to drive to a park, check out recreational opportunities in your county. Visit your local county website to see what is available in your area.

Will you be a part of the 390,491 people opting outside this year?

This article was written by Jaqueline Neid- Avila, RDN, CD, Nutrition Faculty

Author – Paula Scott

As the dog days of summer begin to fade and the back-to-school season is underway, get back to basics and carve out time for fitness.

New Year’s resolution time is often considered the best time to implement a new exercise fitness program. But when it comes to getting organized and inspired to jump into a regular workout routine, now is the perfect time for you to create an exercise plan that suits your new family schedules.

While it’s tempting to think that back-to-school time is “too busy” to be fitness- focused, consider this: The U.S. Centers for Disease Control and Prevention suggest that adults should get at least 150 minutes of moderate-intensity aerobic exercise a week, such as brisk walking, along with at least two sessions of strength-building workouts.  You need to fit that in somewhere!

How do you do it? Start by creating a weekly or monthly calendar of your work hours, school commitments, appointments and other responsibilities, then set times for exercise as you would any other activity. This will help you pinpoint the time each day when you have the most time to exercise. Brainstorm ways you can patch together time for fitness — preferably a half-hour or more on most days. You can spread your activity out during the week so you don’t have to do it all at once. You can even break it up into smaller chunks of time during the day. It’s about what works best for you, as long as you’re doing physical activity at a moderate or vigorous effort for at least 10 minutes at a time.

According to a 2014 Gallup poll, 49.6 percent of Americans aged 18 to 24 reported exercising for at least 30 minutes three or more days per week. People generally exercise more in the spring and summer and less in the fall and winter. Frequent exercise usually drops to its lowest point in December of each year and begins to improve again in January. The cold weather, short days and slowed metabolisms make finding the energy to work out harder than during any other season.

If you’re like a lot of people, all that stands between you and a greater fitness routine is an excuse or two. The number one favorite excuse for not exercising? I don’t have time; my schedule is crazy. Fitting regular exercise into your daily schedule may seem difficult at first but even 10 minutes at a time is fine. Lose the excuses and find your motivation to be active.

The benefits of exercise are well-known. The U.S Department of Health and Human Services acknowledges regular exercise as an effective way of preventing chronic illness such as high blood pressure, type 2 diabetes and coronary heart disease. Getting enough physical activity helps with weight management and prevents loss of muscularity and coordination due to aging. On a more short-term level, exercise enhances mood, reduces stress and contributes to a person’s overall feeling of well-being.

How to Stay Fit During Back-to-School Madness

In a NewsWise, University of the Sciences article, a kinesiology professor Karin Richards at University of the Sciences in Philadelphia, says now is the perfect time for people to create an exercise plan that suits their new family schedules. Richards said that these healthy guidelines can be easily achieved without blocking off a large chunk of the day or needing a gym membership.

1. Create a schedule: A weekly or monthly calendar of your work schedule, school functions, appointments and other responsibilities is a tangible source of planning that will help you identify the best time each day to fit in exercise.
2. Break it up: Even if you only have three 10-minute breaks throughout the day to squeeze in a workout, it’s better than doing nothing. An outdoor walk during a lunch break is also a great way to include exercise into a busy schedule.
3. Use your legs: Skip the elevator and take the stairs; be sure to lift your knees high during each step. Also, rather than drop off your children at the bus stop, take a family walk to the stop and add in calf raises off the curb while waiting for the bus to arrive.
4. Use your body weight: Push-ups, bridges, planks and squats are exercises that can be done in the privacy of your own home while watching television, listening to music or helping children with their homework. These exercises can be modified for beginners and advanced fitness levels.
5. Stay active: Instead of sitting in the car or bleachers while your child is at sports practice or play dates, consider jogging around the field or park during practice. You can still pay attention, but you are also burning calories.

Other articles:

Newswise.com

NJ.com

Health.usnews.com

Exercise.about.com

Paula Scott is a Utah State University Extension associate professor.  She is the state director of the Expanded Food and Nutrition Education Program (EFNEP).  Paula is a master’s graduate of Utah State University.  She has worked in food and nutrition positions for approximately 20 years focusing on educating people in the community.  Paula co-authored a national nutrition education curriculum for nutrition paraprofessionals. She is a Certified Family Home and Consumer Scientist, with experience in food and basic nutrition, and has always been interested in exercise and fitness, promoting the importance of nutrition and physical activity.

Author: Suzanne Prevedel

April showers bring May flowers and April is a great month to go outside and get a head start on yard maintenance. While excising shrubbery, you will be exercising your own limbs. You will be gaining strength in your shoulders, arms and core as you engage in the functions of snipping and sawing, stacking and hauling. Consider it money saved, exercise earned, and one more spring cleaning chore crossed off the list. Children of all ages love a new pair of gloves and many hands make light work of rejuvenating the yard. It will help motivate all involved, if you have a well-defined and well-publicized reward for all to share at the end of this family project.

Spring Pruning: When and What?*

An important aspect of pruning is knowing when to prune. Proper timing helps insure attractive, healthy, productive plants. The proper times to prune varies with the different types of woody plants that we have in our yards.

Spring flowering shrubs bloom in the spring on the growth of the previous season. A couple of examples are lilac and forsythia. The proper time to prune spring flowering shrubs is determined by their condition. If spring flowering shrubs need only light pruning then do it immediately after bloom. Pruning immediately after bloom allows gardeners and others to enjoy the spring flowers and gives the shrubs adequate time to initiate new flower buds for next season. Old neglected spring flowering shrubs often require extensive pruning to rejuvenate or renew the plants. The best time to rejuvenate large, overgrown shrubs is late winter or early spring till mid April. While heavy pruning will reduce or eliminate the flowers display for a few years, the long term health of the shrubs is more important.

Summer flowering shrubs, such as potentilla and spirea, bloom in the summer on current year’s growth. Pruning these shrubs in late winter to early spring will still allow the plant to bloom in the summer.

Many deciduous shrubs don’t produce attractive flowers. These shrubs may possess attractive bark, fruit, or fall leaf color. These shrubs can be pruned in late winter or early spring before spring growth begins. Don’t prune deciduous shrubs in late summer. Pruning in late summer may encourage a late flush of growth which may not harden sufficiently before the arrival of cold weather and may be susceptible to winter injury.

Evergreen shrubs such as juniper and yew can be pruned in late March to mid April before new growth begins or light pruning may also be done in late June or early July.

While deciduous trees can be pruned anytime during the year, the best time to prune is late winter or early spring before the trees leaf out. Some trees such as maples bleed heavily when pruned however this doesn’t harm the trees. The trees won’t bleed to death and the flow of sap will gradually slow and stop.

The best time to prune fruit trees is from late winter to early April. Fruit trees pruned in the fall or early winter may be susceptible to winter injury. Happy pruning and be active and well.

 Suzanne Prevedel enjoys her family, farm and garden in northeastern Utah, and is a family and consumer sciences educator for USU Extension in Duchesne County.

Resources used:

*Originally published as: Pruning when to start? 2011Troy D. Cooper USU Extension Agent, Duchesne County

Pruning Resources from USU Extension https://extension.usu.edu/yardandgarden/htm/trees-shrubs/maintenance/