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Start! The first step? Making the choice to change. Why I'm Making the Change I Go Red for ________________ What you don't know can My Numbers hurt you. Put yourself in the driv- er's seat by learning The American Heart Association's factors that can My Numbers Total cholesterol _______________ LDL ______________ HDL ______________ Triglycerides _______ Blood pressure ________________ Fasting glucose ________________ Body mass index (BMI) __________ Waistline (inches) __________ Log on to GoRed.org to decode What They Mean Understand them yourself, or, even better, consult only knew what numbers were good and bad, not where they came from or what I was doing that "Before, I made them bad." Kristi Brereton, Team Rubicon "The biggest obstacle I see for people is they want to change everything right now, and they take on too much and then get discouraged," says UW Health's Dr. Shilagh Mirgain. To keep from setting yourself up for failure, Mirgain suggests setting a goal that is SMART—specific, measurable, attainable, realistic and timely. Focus your goal for a one- to two- Set Goals You can Achieve week period on a specific behavior, something you're 90 percent sure you can accomplish, stating how often and how long you are going to do it: "I will walk three times a week for 30 minutes" or "I'll eat breakfast every day." When your goal period comes to a close, give yourself a reward—a new book, a pedicure—for taking a step toward a healthier you! your doctor. "Ask your doctor what your risk profile is," says UW Health's Dr. Mary Zasadil. "And then ask what your target numbers should be." Knowing what your numbers mean, and what you need to change, will help you set your goals. reduce your risk for heart disease and bringing this list to your doctor. A word to the wise: Many doctors don't perform all of these tests unless you ask. Open the conversation about your goals to be heart healthy, and your doctor should have a plan to help. challenge, I could easily talk myself out of a workout for any num- ber of reasons. Setting up appointments with a trainer and friends gave me an "Before the incentive to be there." Zoe Schuler, Team Heart and Sole My Team Think about your friends, family, neighbors and community organizations. Who can help you? ___________________________________ _________________________________ _____________________________ _____________________ It's hard to ask for help. But when you want to make real change, studies show having a support system is key. "We don't make change in isolation," explains Mirgain. The BetterU program lists four different types of supporters who may help you on your way: Your Support Team Build Informational supporters: Those friends and family who provide helpful information and suggestions. Emotional supporters: Those who provide motivation and encouragement. SMART Goal This week, I will My ______________________________ ______________________________ My reward will be ______________________ 60 BRAVA Magazine May 2012 be SMART. I still want to lose weight, but I will do that by exercising for at least 30 minutes most days my goal was just to lose weight. After learning about goal set- ting, I changed my goal to "At first, of the week." Shari Taylor, Team Waist Watchers Participatory supporters: Those who are up for being a workout partner, cooking buddy and more! Logistical supporters: Those who provide practical help (such as child care) so you can make time for yourself.