Category Archives: Motivation

5 Tips for Achieving Your New Year’s Resolutions

Only 8% of Americans stick with their New Year’s resolutions. Follow these five tips and set yourself up for success and achieve your goals this year. Cheers to a healthier 2018!

Start Small

Set small, realistic goals and timelines. Create a goal of hitting the gym three days a week instead of every day or losing 10 pounds in two months instead of 60 pounds in one year.

Focus on One Thing 

Unhealthy behaviors don’t develop overnight and neither do healthy ones. Don’t overwhelm yourself with a long list of goals. Focus on one thing at a time. Once you feel confident in sustainable change with one habit, tackle another.

Create an Environment for Success

Set yourself up for success by creating an environment that mirrors the healthy habits you’re trying to create. Late night snacking? Throw out the junk food and stock up on healthy items? Skip morning workouts? Get your gym clothes ready the night before and put your alarm clock on the other end of the room.

Go Easy on Yourself

Did you skip a couple workouts or over-indulge on unhealthy foods over the weekend? Don’t beat yourself up or let it derail you. Missteps will happen. Get back on track and keep moving forward.

Track + Reward

As you work toward your goal, track the progress and celebrate your successes. Did you hit 10,000 steps every day this month? Did you achieve your monthly weight loss goal? Celebrate those successes in a way that won’t undo your hard work like a massage or new workout clothes.

6 Steps for Sticking with Your New Year’s Resolutions


1 | Start Small

Set realistic goals and timelines. Create a goal of hitting the gym 3-4 times a week instead of every day or losing 10 pounds in two months instead of 60 pounds in one year.

2 | Focus on One Thing 

Unhealthy behaviors don’t develop overnight and neither do healthy ones. Don’t overwhelm yourself with a laundry list of goals. Focus on one thing at a time. Once you feel confident in sustainable change with one habit, tackle another.

3 | Seek Support

It’s easier to stick with your resolution if you’re not doing it alone. Encourage a family member, friend or co-worker to join the journey or sign-up for a program like Weigh and Win for support. Our Health Coaches are always available to help you.

4 | Be Easy on Yourself

Did you skip a couple workouts or over-indulge on unhealthy foods over the weekend? Don’t beat yourself up or let it derail you. Missteps will happen. Get back on track and keep working on your resolutions.

5 | Track and Evaluate 

Keep track of your progress and recognize any set-backs. Do you frequently skip going to the gym after work? Start working out in the morning instead.

6 | Celebrate your Successes

Did you hit 10,000 steps every day this month? Did you achieve your weight loss goal? Celebrate those successes in a way that won’t undo your hard work like a massage or new workout clothes!

Olympic Motivation

Every four years, we all gather around to watch the best of the best from across the world compete for gold and the chance to represent their country. Athletes put their blood, sweat, tears and years and years of practice into turning their dreams into reality. But what does this time mean for those of us not in the Olympics? We can watch the Olympics and get inspired and motivated by these athletes to want to work on our own goals. While watching the summer Olympics, we can take away some Olympic ideas.

Olympic Motivation-01

Reaching your Dreams Through Goal Setting

These Olympians set a goal when they were little to make it to the Olympics one day. It took lots and lots of goals, big and little along the way to get there. Just like them, it’s best to figure out your long term, big goal first. From there, you can break the goal down into little goals. Small success along the way can boost your confidence and keep you motivated and focused on reaching your goals.

Feed Your Body the Best of the Best

Athletes train harder and eat smarter than most people. It’s because they understand that their body is a temple and they only want to feed it the absolute best. They steer clear of foods that might impair their performance such as bad fats and foods loaded with sugar. We should all treat our bodies the same way. Looking at the foods we are putting into our bodies and seeing food as nourishment, not as a reward.

Get Inspired to Try New Workouts

We can all see how hard these Olympians work and we’ve all heard how much time they spend in the gym getting into shape. What some people realize is that these athletes don’t just practice their sport, they try new and challenging workouts to make their bodies stronger. For instance, some swimmers might try running or hiking to improve their endurance instead of always getting in the pool. Use some of their ideas and mix up your workouts every few weeks. Feel like you have hit a plateau? Try a new sport! Swimming laps is a great change up from running in the treadmill and can be fun too.

5 Tips for a Happy, Successful Team Challenge

The team challenge is a great way to achieve your health goals. In fact, people who participate in the team challenge are MORE successful. Successful Weigh and Win participants lose an average of 17.7 pounds, team challenge members lose 20.5 pounds and team captains lose 22.3 pounds which is 26% more than an average participant!

To help make the team challenge a positive and successful experience, here are a few tips from previous challenge winners.


1 | Encouragement

“We would often weighed-in together and celebrate any loss, even if it was only 0.2 pounds. It was really encouraging to do it that way.” – Jennifer, Team Captain ‘The Bod Squad’

TAKEAWAY: We all have ups and downs, so remember to encourage your teammates and celebrate even the small successes.

2 | Work Together

“We made meals with each other. We would grocery shop together. We started working out together and if we couldn’t work-out we would meet up and walk at lunch. We also all signed up for a 5k and all did that as a team.”
– Desiree, Teammate ‘The Freedom Fat Fighters’

TAKEAWAY: Remember, the point of the team challenge is to HELP one another be successful in achieving your health goals. Try working out, eating healthy and setting goals together.

3 | Communicate

 “A couple times a week a few of us would touch base and discuss our workouts, new foods we had tried and how we did on the scale. About halfway through the contest our team captain would send an email letting everyone know where we were on the leaderboard to keep up the momentum. Communication and interacting with one another was key for us!”
– Cindy, Teammate ‘Weight Loss Wolverines’

TAKEAWAY: Openly communicate with your team and talk about your successes, barriers, and motivation. Try sending out a bi-weekly email to your teammates with words of encouragement and an update on your team’s progress.

4 | Accountability

“My co-worker and I would bring each other lunches and healthy snacks to work, because that was a big downfall for us. There was always a lot of junk around.”
– Krystle, Team Captain ‘The Freedom Fat Fighters’

TAKEAWAY: Accountability is key to success. Help your teammates by keeping each other accountable on achieving your healthy eating and active living goals.

5 |  Motivation

“Our team was wonderful!  We all motivated each other with words of encouragement and cheered each other on.  It is so helpful to have several people working towards the same goal.”
– Cindy, Teammate ‘Weight Loss Wolverines’

TAKEAWAY: Remember to stay positive and continue to encourage your teammates in a helpful and positive way.

How to Start an Exercise Routine: Setting Yourself up for Success

Sticking with exercise routine-01

1 | Let’s do this!

The first step in starting an exercise routine is deciding that you are ready to begin. Once you have made this commitment to yourself you have conquered the first and hardest step!

2 | Find your motivation

Is it that you want to fit into the jeans you bought last summer or is it that you hope to be a good example for your family? Whatever it is, use this as motivation to push you to stay committed to reaching your goals.

3 | Set your goals!

What do you want to achieve? Set both short and long term goals. Short-term goals can be as simple as making it to the gym three times a week for the next month. Long-term goals might be that you want to run a 5k by the end of the year or lose 15 pounds in time for your son’s wedding next spring. Check out our How to set goals and stick with them blog for more information on setting SMARTER goals.

4 | Make time for exercise

Find time in your schedule that you can dedicate to your physical fitness. Schedule this time like you would an appointment. You wouldn’t cancel an appointment if it wasn’t absolutely necessary so treat your workout the same way. Aim for at least three days of activity and at least two and a half hours of exercise each week. If you need to – split it up! It may be easier for you to find shorter periods of time rather than a large chunk. There are 168 hours in a week so 2.5 hours is just 1.5% of your week. YOU CAN DO IT!

5 | Equipment

The most important piece of exercise equipment you can invest in is a good pair of closed toe athletic shoes. A good pair of shoes will provide adequate support and reduce your risk of injury. You will also want to make sure you have proper clothing for exercise, i.e. loose fitting, moisture wicking clothes.

6 | Start slow

Start slow and gradually work your way up to a more intense workout regimen. If you haven’t worked out in years, don’t feel like you have to jump right into running a 5K or lifting heavy weights. This is how early burnout and injury occur. Evaluate your current condition or ask a doctor if you are unsure. The goal is to develop habits you can stick with for a lifetime.

7 | Reward yourself

Set small rewards to help you reach your larger goals. If you complete your entire workout routine for the month, plan to treat yourself to a night out at your favorite restaurant or allow yourself to purchase a new exercise outfit.

8 | Just get there!

Once you get to the gym it’s hard to leave without doing anything. If you work out at home, getting dressed and putting your exercise shoes on works the same way.

“The hardest step is the first step out the door.”

Not JUST Another Tool to Help You Achieve Your New Year’s Resolution


MEDIA CONTACT: Kaytee Long | Health Promotion Manager| O: 303-694-8012 |C: 303-619-8571 |


Free Resources Help Coloradans Stick to (and Achieve) a New Year’s Resolution

DENVER, Dec. 28, 2015 – Every holiday season, millions of Americans ring in the New Year with a common goal: weight loss. Whether motivation stems from wanting to fit into last year’s jeans or simply wishing to be healthier, data shows “staying fit and healthy” as the top New Year’s resolution of 2015 for Americans, followed closely by “lose weight.” According to a study done at the University of Scranton, of the 45 percent of Americans who usually make New Year’s resolutions, 64 percent maintain them past one month and 46 percent past six months. Only 8 percent of people are actually successful in achieving New Year’s resolution goals.

Living a healthy lifestyle is attainable if a person has access to the correct educational tools and support. In the United States, $40 billion is unnecessarily spent on weight loss every year, a number that could decrease exponentially by utilizing free community resources such as the Weigh and Win program (primarily funded by Kaiser Permanente). Not only would obesity rates decrease, but the amount spent on medications for obesity related ailments such as type 2 diabetes, high cholesterol and heart related issues, would follow suit.

“To compliment my healthy living New Year’s resolution, I joined Weigh and Win in January of 2014. My father passed away at 73 and my mother at 78; I had just turned 70,” said Weigh and Win success story Suzanna Spears.  “Weigh and Win was not only a free resource but a daily reminder of the commitment I had made to myself. I have lost weight and built muscle and stamina. People even comment on how I look better.”

Spears has since competed as a walker in 10 5k’s, 9 of which she has taken first place.

“The greatest benefit is knowing that, as I approach my 72nd birthday next month, I am a different person and have improved my quality of life. I still check-in with Weigh and Win daily,” said Spears.

Weigh and Win has helped thousands of Coloradans reach their goals. To date, the program is made up of 70,000 participants. The average weight loss for a successful participant after one year in the program is 17.7 pounds.

“My husband Ron and I were looking at our weight as a barrier for us enjoying life including traveling, going anywhere seats may be too small or where we may have to walk too far,” said Weigh and Win participant Julie Brown. “Since our successes with Weigh and Win, Ron has been taken off full-time oxygen and diabetes medication and is working full-time for the first time in a decade. Weigh and Win made us accountable to our goals while receiving daily, positive reminders, tips and money to boot!”

Weigh and Win is available for free to all Coloradans 18 and over. Sign up for an account today at


Advertisement - 2016 New Year-01

Cheers to a Healthier You! Video Contest


Share. Record. Win! Record a quick video answering the two questions below about why you decided to make healthy changes to your lifestyle. The most inspiring answer will win a $100 gift card to a healthy brand of your choice!

Cheers to a Healthier You Contest Questions:
  1. Who or what is your ‘why’ for improving your health?
  2. How do you feel now that you’re living a healthier lifestyle?
    (One or two motivating words!)

1. Record yourself using your smartphone or computer answering the above questions. Keep your video clip under 20 seconds.

2. Visit (also found under the Challenge Tab) and upload your video using the contest form online by Friday, December 18, 2015.

3. The most inspiring answer (as selected by your team at Weigh and Win) will win a $100 gift card to a healthy brand of your choice. The official rules can be found online.

Craig Daily Press Reports Simple, Healthy Choices from Weigh and Win that Can Make for Healthier Holidays

This holiday season, try getting the whole family involved in healthy activities such as going for walks and runs, participating in fun, family-friendly events like Saturday's Turkey Trot 5k and one-mile Fun Run in Hayden, and choosing healthy treats over the usual holiday indulgences.

Simple, healthy choices can make for healthier holidays

— Endless holiday parties, decadent foods and busy schedules can make the holidays into a health fiasco, but with a little bit of intention and a few good strategies, you can enjoy the season without throwing your health out the window.

Diet and exercise are both important to feeling your best throughout all the merriment, however if staying trim is your main objective, it all starts with what you eat.

“Exercising daily is going to decrease your risk for heart issues and other issues… but it’s equally important to focus on what you’re putting into your body,” said Weigh and Win Health Promotion Manager Kaytee Long, “If you’re working out like a crazy person and eating poorly, you’re not going to achieve your goals.”

Weigh and Win, which has a kiosk located in the Northwest Colorado Visiting Nurse Association in Craig, is a free program supported by Kaiser Permanente that incentivizes weight loss and offers participants daily tips for maintaining a healthy lifestyle. The Weigh and Win Holiday Challenge kicked off before Thanksgiving and encourages people to maintain their weight within one pound through the holidays.

“On average, a person will gain one to two pounds during each holiday season. This excess weight is typically never lost which, over time, can add up to a significant weight gain,” according to a Weigh and Win press release.

When it comes to navigating holiday parties and workplace treats, Weigh and Win offers these tips to participants:

• Grab a small plate instead of a big one, even if you’re hungry.

“We found that those with small plates consumed 16 percent less than those with large plates,” Long said.

• Fill at least half your plate with fruits and vegetables before moving onto the more indulgent treats, like meats, cheeses, fried foods or desserts.

• Opt for sparkling water and lemon sometimes instead of rich, alcoholic drinks.

“I think a lot of people are not aware of the calories that are in holiday drinks,” Long said. “A lot of them are cream-based (or sugary) drinks and they can have upwards of 300 to 400 calories per glass, which can put a huge dent in your calorie intake.”

Local runner, teacher and Craig Middle School track and cross-country coach Sara Linsacum tries to stay the course through the holiday seasons by cooking up healthier versions of holiday dishes, setting limits on sweets and getting the family involved.

She and husband Travis Linsacum have made a family tradition of writing their own special workouts for the holidays, and inviting siblings, cousins and kids to join in.

“Include your family. Make it a tradition that you have workouts or a time everyone can go on walks,” Sara Linsacum said. “Growing up, the aunts and uncles would always go for a long walk and I would go out running. I think it’s about fitting it in, but also making it something you can do as a family.”

The annual Turkey Trot is one great way to get the family outside and exercising together over the Thanksgiving weekend. This year’s Turkey Trot 5K and one-mile Fun Run/Walk event, organized by Hayden School District, takes place at 10 a.m. Saturday at Dry Creek Park in Hayden.

Other tips for staying active include getting up from your desk at work at least once per hour to stand or walk around, or park further away when running errands.

“Incorporating small changes into your day and over a consistent amount of time does make a difference,” Long said.

For more information or to sign up, visit

Contact Lauren Blair at 970-875-1794 or or follow her on Twitter @LaurenBNews.

View full article here.

How to set goals and stick with them

If you’re heading off on a cross-country road trip, you wouldn’t leave without directions. However, many of us start off on our journey toward achieving a goal without directions or a plan. Many people are unsuccessful in accomplishing goals because their goals are unclear or vague, they can’t or don’t measure their progress and they never reevaluate their goals. To avoid running into these problems, set SMARTER goals along with short and long term goals.  Once you have a long term goal, it is easy to break down that goal into smaller, shorter goals that you can measure your progress towards.


How to set SMARTER goals

S: Be Super Specific

Setting a specific goal helps focus efforts and clearly defines what you hope to accomplish. A specific resolution will usually answer the five “W” questions:

  • Who: Who is involved?
  • What: What do I want to accomplish?
  • Where: Identify a location to work towards the goal (i.e. gym, outside etc.)
  • When: When should it be performed?
  • Why: Specific reasons, purpose or benefits of accomplishing your goals.

M: Must be Measureable

Establish a method of measuring your progress and evaluating your accomplishments. Measuring your progress ensures you stay on track.  A measurable goal will usually answer questions such as:

  • How much?
  • How many?
  • How will I know when it is accomplished?

 A: Attainable & Achievable

Goals should be attainable and achievable. You need to set a goal that requires energy and discipline to accomplish, but they shouldn’t be so difficult that you cannot reach it. An attainable goal usually answers the question:

  • How can the goal be accomplished and is it realistic?

R: Not Just Realistic but Relevant  

Goals should not only be specific, measurable, and attainable but they should be relevant and they should MATTER.  A goal that supports or is in alignment with other goals would be considered a relevant goal. A relevant goal answers yes to these questions:

  • Does this seem worthwhile?
  • Is this the right time to focus on this goal?
  • Does this match my other efforts/needs?

T: Be Timely

Goals have an end point that can be found on a calendar. Timeframes tied to your goals provide a sense of urgency to help motivate you. You should identify how long it will take to complete each step in your action plan and set up a timeline. After all, a goal without a plan is just a wish. A time-specific goal will usually answer the question:

  • When will I reach my goal?
  • What can I do 6 months from now?
  • What can I do 6 weeks from now?
  • What can I do today?

 E: Evaluate Your Goals Regularly

It is important to continually evaluate your progress. This should be done throughout the entire goal process, as well as after the goal is met. The idea is to create a progress report to evaluate where you are in reaching your goal and to adjust your goals regularly to account for any changes.

R:  Redo and Don’t Forget to Reward Yourself!

Just to emphasize the point again, goals should be redone after evaluating whether or not you are on the right track to achieving them or if circumstances have changed since you initially made your resolution. Once you have gone through all of the steps of the SMARTER resolutions, it’s time to reward yourself in a healthy way! Rewarding yourself for achieving major milestone can help keep you focused on your goals. Reward yourself once you achieve all of your short term goals and again when you reach your long term goal. Every step towards your goal is a step in the right direction and that should be celebrated!



Healthy Behaviors Are Contagious

Weigh and Win participants who join the team challenge lose more weight over the course of a year than participants who do not join the challenge. Why do you think that is? Well, it turns out being healthy is something contagious you want to catch!

A study found that social networks largely influence weight. If your close social networks (friends, family) have unhealthy habits and are overweight or obese, you’re more likely to have these same unhealthy habits and weight. Conversely, if the people around you are healthy or working to develop healthier habits, you’re more likely to develop those habits and lose weight as well. The researcher in the study concluded that “people are connected, and so their health is connected.”

The team challenge is a great way to connect with the people in your life; friends, family and co-workers, and work together to develop healthy habits.


Don’t take our word for it, here’s how the team challenge (and the support of their teammates) helped these Weigh and Win participants improve their health.

What People Are Saying

  • “I’ve tried to lose weight by myself before and every time I did that – I gained weight. Having a team that supports you and being able to go online and see how other are people are doing – you feel like you are in an overall larger team and it motivates you.”
    – Steve, The Freedom Fat Fighters Team
    1st place Weight Loss, 2014 ‘Winter Weigh-off’ Challenge
  • “To help encourage each other during the team challenge, we set up a group texting conversation using Group Me and checked-in to share our daily goals, struggles and encourage each other.”
    -Jennifer, Team Heckle
    3rd place Weight Loss, 2015 ‘Spring Into Action’ Team Challenge
  • “Seeing all of it go into one big bucket and how all of your efforts you did individually contributed to the overall group was really helpful.”
    – Richard, The Bod Squad
    1st place Weight Loss, 2013 ‘ Fall Into Fitness’ Challenge