Motivation & Consistency

Motivation & Consistency

At the end of the day the desire to move and be consistently active comes down to you getting it done.  Sure you can read all you want about ways to be active and stay motivated but unless you put forth the effort above everything else, than its not going to get done!  However this would be a super short blog post if all I said was “just get it done” :)...

Ok let's be real there are plenty of tips and tricks to motivate oneself and stay consistent with your goals.  Use a calendar, set reminders, use a reward system and set a performance based objective (train for a race, etc).  We see it all of the time, someone comes into the gym and we help them set goals (well we really help them define their goals), and a plan is set and things begin.  At first, everything is going well, maybe we lose some weight, lift a heavier kettlebell, learn a new lift, crush 30 minutes of cardio, but then things slow down, motivation decreases and consistency fades.  Why? Well if you find the answer to that let me know because for the last 15 years not much has changed. 

For every person that doesn’t stick with their plan there is someone that does (actually, I bet it's more like a 2:1 ratio, I am putting my money on the people that stick with it!).  Sticking to your goals and making progress takes time, like a lot of time. Sometimes so much time that well, you give up!

Tip one; DON’T GIVE UP.

You’ll have ups and downs, the important thing is to stay on track and if you get off track then get back on (see your trainer, get back into your group class, etc).  I always say pick one thing you can control and focus on that. If you focus on everything you can’t control then you won’t get anywhere.

I truly believe that if you find the “thing” that motivates you then consistency is just about automatic.  Why? Well because you love doing it. The activity becomes less of a chore and more a part of your life. I know that doesn’t offer much in the way of how to be active (because there are plenty of “things” I like to do that have nothing to do with activity).  But one must also realize that by taking small steps to become more active, by picking a “thing” that you enjoy doing, then over time your efforts will pay off (remember it takes time). Okay, so let's connect the dots here. You want to be active and healthy, you want to stay consistent so you can reach X goal, but you lack motivation. 

Tip 2; Find a “thing” that you enjoy doing to be active.

Often times it takes someone to help you formulate your plan to be consistent with your activity.  Maybe a personal trainer, maybe your coffee buddies, doctor etc. What it boils down to is your desire to make a change (motivation).  By taking small steps daily to move closer to your goals (consistency) and finding a “thing” or “things” that you enjoy doing your motivation will continue to stay high (effort).  I know its hard. Heck, if it was easier do you think we would have an obesity epidemic? Talk about motivation! I would encourage you to keep moving and find an activity that you enjoy, one that motivates you to be consistent and reap the benefits of an active healthy lifestyle!  If you don’t know where to start head on down to Winthrop PT&F and let us show you the way.   

Coach Geoff Tripp signing off :)

Simple Sitting Test Predicts How Long You'll Live

Can You Pass the Longevity Test?

As healthcare specialists, we are always seeking out ways to educate and inform our patients about the importance of health. We came across this article from the Sept. 2014 issue of Discover magazine that details a study on how strength and flexibility may relate to longevity.
Called the sitting-rising test (SRT), the challenge sounds pretty simple: Lower yourself from standing to sitting, and then get back up – but without using your hands. 
This test gives indication to where deficiencies are in the body that could possibly lead to issues with age. Balance and conditioning problems are known to increase the risk of dangerous falls and accidents, researchers argue that these factors may be linked to longevity.

Do you have a second to give the test a try? The test requires no equipment whatsoever and can be performed in seconds.

It seems like a pretty rudimentary test of conditioning, but this test should be used as a motivational tool to improve your health with regular exercise and maintaining a healthy weight.

Read the article below for details on scoring and see how you do!

Simple Sitting Test Predicts How Long You'll Live

By Bee Wilson
Published: Monday Sept, 8, 2014

Sit. Stand. Repeat. This little trick — a deceptively simple measure of flexibility and strength — can predict who will live longer and whose lives will be cut short, according to a study by Brazilian physician Claudio Gil Araujo. He uses the test with athletes, but he also uses it to lay out the stakes with patients: To live longer, they must get moving and maintain muscle and balance.

Araujo noticed long ago that many of his patients, particularly older people, had trouble with ordinary motions such as bending down to pick up something off the floor — difficulty indicative of a loss of flexibility. As people age, he knew, reduced muscle power and loss of balance can greatly increase the risk of dangerous falls.

Araujo wanted to do more than just lecture his patients about the importance of staying fit. He wanted to give them concrete information about where they had room to improve. He believed that existing clinical tests assessing flexibility, balance and muscle strength were too impractical or time-consuming, requiring ample space for walking or specific equipment such as a stopwatch or a particular type of adjustable chair. 

And because factors such as the height of the arms on a chair or a clinician’s speed with a stopwatch can vary, the results could also be unreliable. So he and colleagues developed an alternative, which they call the sitting-rising test, or SRT. It requires no equipment or walking paths — just a clear patch of floor and a willing participant.

In a study published in the European Journal of Cardiology, Araujo had more than 2,000 patients ages 51 to 80, all part of an exercise program at Clinimex Exercise Medicine Clinic in Rio de Janeiro, take the SRT. People who scored fewer than eight points on the test, he found, were twice as likely to die within the next six years compared with those who scored higher; those who scored three or fewer points were more than five times as likely to die within the same period compared with those who scored more than eight points. 

Overall, each point increase in the SRT score was associated with a 21 percent decrease in mortality from all causes. Araujo hopes such information can help get more older people walking through the doors of a gym rather than rolling into an emergency room. 

Roen Kelly/Discover

Roen Kelly/Discover

Try It

1. Stand in comfortable clothes in your bare feet, with clear space around you.

2. Without leaning on anything, lower yourself to a sitting position on the floor.

3. Now stand back up, trying not to use your hands, knees, forearms or sides of your legs.

Roen Kelly/Discover

Roen Kelly/Discover


The two basic movements in the sitting-rising test — lowering to the floor and standing back up — are each scored on a 1-to-5 scale, with one point subtracted each time a hand or knee is used for support and 0.5 points subtracted for loss of balance; this yields a single 10-point scale.

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Get to Know Your Physical Therapist: Tim Newton, MPT, ATC


How long have you lived in Methow Valley?
We purchased a house in 2004, but officially moved to the Valley becoming full time residents in August 2017.

How long have you been a Physical Therapist?
Since 2001. 

When did you know that you wanted to be a physical therapist?
I started in sports medicine as an athletic trainer working for a college in Portland as well as independently within my own practice. Over time I realized that I wanted access to a larger, more diverse group of patients. Initially I went back to school at Bastyr University studying Naturopathic Medicine until realizing what I really wanted was to study Physical Therapy.

What is the biggest challenge involved in being a PT?
Staying on top of the paperwork, as well as working with people with chronic degenerative conditions with multiple complicating factors.

How do you like to stay active?
I like to skate ski, telemark ski , hike, bike, run and play soccer. 

What are your favorite down-time activities?
I enjoy reading, occasionally writing, being creative with clay or water color painting (although I really am not so good) and listening to music. 

What do you wish everyone knew about PT?
That PT does not stand for physical pain/physical torture, etc. Physical Therapy should be viewed as a process in education that leads to a more effective lifestyle with increased enjoyment and understanding. You should not wait until your body had completely fails before seeking help, the earlier the intervention the easier it is to impact the outcome. 

What’s your favorite meal you like to prepare?
Chili, popcorn, chocolate chip cookies, pear gorgonzola pecan salad. 

What’s your favorite Television Series?
I don’t really have one. I don’t actually watch that much TV. 

What is your favorite piece of wellness advice?
My father-in-law once said, “Ignore your health and it will go away.” I like the sentiment. 



Get to Know Your Physical Therapist: Jenna Kokes, PT, DPT, OCS


How long have you lived in Methow Valley?

I grew up in the Methow Valley and left in 2003 for college, I returned in 2014 when we purchased Winthrop PT and Fitness

How long have you been a Physical Therapist?

Since 2012

When did you know that you wanted to be a physical therapist?

I have always had an interest in anatomy and physiology, I have an athletic background so physical therapy seemed like the right choice but it took me a while to figure it out.  
I started college as a fine arts major then quickly realized I prefer sciences. I transitioned to Equine Science at Colorado State University and received a bachelors degree but I decided later that I did not want to be a vet.  
I decided to pursue physical therapy as it has a meaningful impact on people’s lives, I enjoy educating people and helping them realize the benefits of exercise.

What is the biggest challenge involved in being a PT?

Health insurance, inconsistent requirements and reimbursement rates

How do you like to stay active?

I enjoy working on my strength in the gym and setting fitness goals to work towards. In the winter I like to cross country ski and in the summer I enjoy hiking, camping and training horses. Above all, my favorite way to stay active is chasing my young children around.

What are your favorite down-time activities?

Being outside with my kids and helping them explore nature and our wonderful environment through gardening, hiking our property and taking care of our farm animals

What do you wish everyone knew about PT?
The sooner you start your recovery the faster it will be.  Physical Therapy addresses the current injury but the main goal is to educate the patient how to continually improve how they move and function in order to prevent further injury and decrease their need for healthcare services.  We strive to keep you as active as possible

What is your favorite piece of wellness advice?

Never underestimate your strength and the power it has



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